Yoga and Meditation


Pradeep Kumar Sahoo


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Code(Credit) : CUTM3072 (0-3-1)

Course Objectives


The objectives of this subject are:

  1. To spread the message of complete well-being i.e. Physical, Mental, Social and Spiritual.

  2. To encourage students towards healthy lifestyle.

  3. To establish an equilibrium between body-mind-soul.

  4. To bring certain visible and quick results by practicing of Yoga.

  5. To record student’s health transformation for research project.

Course Outcomes

At the end of the course, students will be able to:

CO.1 Understand the concept of Practicing Yoga with its true meaning.

CO.2 Overcome many simple disorders like- stress, anger,    insomnia, laziness, joint pain, breathing problems, blood pressure imbalance, constipation, pimples, dry skin, etc.

CO.3 Perform some major Yoga techniques like- Shat-karma(detoxification or cleansing Kriya), Asanas & Surya Namaskar (physical postures), Pranayama (breathing techniques) and Meditation techniques.

CO.4 Develop confidence and clarity about life.

CO-PO Mapping

CO/PO PO.1 PO.2 PO.3 PO.4
CO.1 3 2 1 1
CO.2 3 3 1 2
CO.3 1 2 3 3
CO.4 2 3 3 2

Course Curriculum


Section 1 : (Theory)
  • Etymology of Yoga, brief introduction to origin, history and development of Yoga
  • Aim, Objectives and Misconceptions about Yoga
  • General introductions to major paths of Yoga; like- KARMA, JNANA, BHAKTI, RAJA & HATHA
  • Distinction between Yoga Asana and Non-Yogic physical practices
  • Concept of Mita-ahara (Yogic Diet)
  • Causes of Success (Sadhaka Tattwa) and Causes of Failure (Badhaka Tattwa) in Yoga Sadhana
  • Introduction to Astanga Yoga of Patanjali & Contemporary Hatha Yoga
  • Purpose and Utility of Kriya, Asana, Pranayama & Dhyana in present daily life.
  • Different Yogic Principles for healthy living and happy life. (Dinascharya)
  • Followed with few meaningful Stories
Section 2 : ( Kriya)
  • Kunjal (Vaman Dhauti)
  • Jala Neti
  • Kapala bhati
  • Agnisara
  • Tratak
  • Sankha Prakshalana (optional)
Section 3 A: ( Sukshma Vyayama)
  • Eye exercises
  • Neck exercises
  • Shoulder strengthening
  • Chest expansion
  • Abdominal Exercises
  • Waist movement
  • Thigh & hip movement
  • Knee exercises
  • Ankle exercises
  • Toes exercises
Section 3 B: ( Stula Vyayama)
  • Sarvanga Pusti (open whole-body joints)
  • Hrid-gati (improve heart function)
Section 4 : ( Surya Namaskar)
  • Prayer (chant 12 different name of Sun)
  • Basic traditional 12 steps with scientific explanations
  • Practice with breath co-ordination & Focus Chakras (energy point)
Section 5 A : ( 20 useful Culturative Asanas)
I. Standing
II. Sitting
III. Prone-lying
IV. Supine-lying
Ardha Chakrasana
Pada Hastottanasana
Ardha Matsyendrasana
Santulanasana (Plank)
Parivritta Konasana
Chaturanga Dandasana
Section 5 B : ( Relaxative & Meditative Asanas)


I. Relaxative
II. Meditative
Section 6 : ( Pranayama with Bandhas & Mudras)
  • Full Yogic Breathing (Abdominal, thoracic & clavicular)
  • Maha Bandha (Jalandhar, Uddiyan, Mula)
  • Mudra (Jnana, Aswini, Viparitakarni)
  • Anuloma Viloma Pranayama
  • Bhastrika Pranayama
  • Bhramari Pranayama
  • Sitali & Sitkari Pranayama 
Section 7 : (Yoga Nidra & Meditation)
  • Yoga Nidra with mindfulness
  • Silent Meditation
  • Mantra Meditation
  • Guided Meditation
Section 8 : (Project Work)
  • Project on Own Practice (submit own strength & weak points during the training)
  • Preparation of a Common Yoga Protocol for complete well-being.
Reference Text Books:
  • CUTM Yoga beginner's Mannual and Hand notes.
  • A Common Yoga Protocol by MDNIY, Ministry of Ayush, Govt. of India
  • The Yoga Sutra of Patanjali by Swami Satchidananda
  • Bhagavat Gita by AC Bhaktivedanta Srila Prabhupada

Our Main Teachers

Pradeep Kumar Sahoo

Programme Associate (Yoga & Holistic Health)

{Master Pradeep}  An International Yoga Expert and certified Yoga Master from Department of AYUSH, Govt of India. Having 14 years professional teaching experience not only in India but also from abroad like- Thailand, China, Vietnam, Cambodia, Laos, Malaysia, Singapore, Indonesia, Japan, Taiwan etc. His expertise is in both traditional Yoga and also in Modern Yoga […]