Unit 3: Yoga

1. Meaning & Importance of Yoga

2. Introduction to Ashtanga Yoga
3. Yogic Kriyas (Shat Karma)
4. Pranayama and its types
5. Active Lifestyle and stress management through Yoga

Meaning, Definition and Importance of Yoga: The word ‗yoga‘ is derived from a Sanskrit word ―yuj‖, which
means union. Yoga is the union of the spirit with the soul.
Yoga is not just a means to treat diseases. Rather, it is a science which brings health and happiness on causal, astral
and physical planes. All the religions of the world speak of the divine union of soul and spirit in one way or the other.
 Stillness in the whirlpools (modifications) of the mind (Yoga Chitta Vritti nirodha) – Maharishi Patanjali.
 Skillness in action (Yogah karmasu kaushalam) – Lord Krishna in Bhagavad Gita.
 A skillful and subtle process to calm the mind (Yoga Vasistha).
 ―Yoga is said to be the oneness of breath, mind, and senses, and the abandonment of all states of existence.‖-
(Maitri Upanishad)
 ―Yoga is said to be the unification of the web of dualities.‖ (Dvandva Jaala).- Yoga Bija
Importance of Yoga: Yogic exercise recharges with cosmic energy. This facilitates:
 Attainment of perfect equilibrium and harmony.
 Promotes self-healing.
 Removes negative blocks from the mind and stress, tension and toxins from the body.
 Enhances personal power and self – awareness.
 Helps in attention, focus and concentration.
 Yoga gives upon every aspirant the power to control the body and mind.
Introduction to Ashtang Yoga: Yoga is more than just a physical discipline. It is a way of life–a rich philosophical
path. It is about finding the truth for oneself and ―connecting‖ with it.

Eight elements of Yoga

 Yama: The five yamas, or codes of conduct or moral disciplines towards the outside world are:
a) Ahimsa — Sanskrit for ―non-harming‖ b) Satya — Sanskrit for ―refraining from dishonesty‖
c) Asteya— Sanskrit for ―non-stealing‖ d) Brahmacharya — Sanskrit for ―wise use of vitality‖
e) Aparigraha— Sanskrit for ―non-possessiveness‖
 Niyama: The niyamas, the second constituent of Asthang Yoga, deal with the manner in which we interact
with ourselves and our internal world.
a) Saucha or purity b) Santosha or contentment c) Tapa or austerity
d) Swadhyaya or self-education, and e) Ishwar Pranidhan or meditation on the Divine
  Asana: Asana is a posture in harmony with one‘s inner consciousness. It aims at the attainment of a sustained
and comfortable sitting posture to facilitate meditation.
 Pranayama: Pranayama is a compound term (Prana and Yama) meaning the maintenance of prana in a
healthy manner throughout one‘s life. Pranayama is the art of the life force or prana.
 Pratyahara: Pratyahara is the ―withdrawal of the senses‖. The withdrawal of the five senses from external
objects to be replaced by the mentally created senses of an enlightened deity.
 Dharna: Dharana involves developing and extending our powers of concentration. This consists of various
ways of directing and controlling our attention and mind – fixing skills, such as concentrating on the chakras
or turning inwards.
 Dhyan: Dhyana is the state of meditation, when the mind attains a state of concentration without getting
distracted.
 Samadhi: the ability to become one with the true self and merge into the object of concentration. In this state
of mind, the perceiver and the object of perception unite through the very act of perception–a true unity of all
thought and action. This is the acme of all yogic endeavours, the ultimate ―yoga‖ or connection between the
individual and the universal soul.
YOGIC KRIYAS (SHAT KARMAS): MEANING, PROCEDURE, PRECAUTIONS AND BENEFITS:
Yoga recommends six purification processes to get and keep the equilibrium of these tridoshas. They are known as
Shat kriyas (six purification processes). They are:
1. Kaphalabhati - Purification of frontal lobes and lungs. 2. Trataka - Blinkless gazing.
3. Neti - Nasal cleansing. 4. Dhauti - Cleaning of digestive track and stomach.
5. Nauli - Abdominal massage. 6. Basti - Colon cleaning.

Kriya Technique Benefit Precaution

Kapalabhati This involves forceful and fast 1. This is a great cleanser a. Pregnant women,
diaphragmatic breathing. In a for the respiratory passages patients suffering from a
comfortable sitting position, one including the sinuses. slipped disc, and asthma
exhales forcefully by contracting 2. It improves respiratory patients should avoid it.
the abdomen and inhales. The function and promotes b. It should not be
exhalations and inhalations are circulation. performed during
accompanied with the abdominal 3. Improves balance. menstruation
movements which take place in 4. It removes acidity and
quick successions for a number gas related problems.
of times depending on one‘s 5. It cures sinus, asthma,
capacity. and hair loss.

Trataka It is still-gazing at a point 1. It improves the eyesight a. People suffering with

selected in the form of a black and tones up the visual epilepsy should not
dot on a paper, or an unwavering mechanism. 2. It also helps practice trataka on
flame or any other object of in concentration. h It helps candle.
choice. One has to continue still- to calm the mind and b. Kids should avoid
gazing until tears roll down. remove distractions. practicing trataka.

Neti- In a feeding cup or a small pot a. Jal Neti removes excess

Jal Neti having a nuzzle, take tepid water mucus and impurities in the
with a little salt added to it. nose. b. It reduces
Insert the nozzle in one of the inflammatory conditions
nostrils. and builds up resistance in
Bend the head a little sideward the atmosphere.
and pour water slowly into the c. Helps in preventing cold
nostril. and cough.
Then repeat the same procedure d. If practiced daily, can
with other with the other nostril. cure headache and
Thus, the nasal cavity is migraine.
cleansed with water.
DHAUTI- Drink lukewarm water as much a. It removes all the
Vamana Dhauti as possible filling the stomach contents of the stomach
completely. including excess secretions
If desired add some common salt of the stomach and
for taste. undigested food.
Insert three fingers into the b. It removes gas, acidity
throat and tickle it to vomit out and indigestion. c. It helps
the water. to cure cough and sore
Do it again and again until all throat.
water is thrown out.

i
Nauli Stand with the legs slightly Nauli strengthens the Practice on an empty
apart. abdominal muscles and stomach. Do not practice
Inhale deeply through the nose. during pregnancy or if
Exhale fully through the mouth massages the intestines and kidney or gallstones are
while slightly bending the knees, organs of the lower present.
placing both hands on the thighs. abdomen. It regulates blood
Straighten the arms. The back is pressure and has a
straight, the head upright. Allow preventative effect against
the abdominal muscles to relax.
Now without breathing, move diabetes. Helpful for
the abdominal wall powerfully heartburn and skin diseases
and quickly, in and out 10-15 (acne).
times.
Inhale through the nose and
stand upright again.
Repeat the exercise 3-5 times.

Basti: Basti is a procedure wherein the • Helps is diseases of

medicated oil/ kashayam /fluid overall body
which is given through the anal • It is said that basti is like a
route get absorbed in the blessing for the kids and the
intestine with simultaneous adults
action of the medicines which • It helps to cleanse the
are there in the oil or decoction doshas, pacify the doshas
given. • Helps in nourishing the
body internally
• Controls ageing
• Increases immunity.
• Improves overall mind and
body strength
• Improves skin tone and
texture
• Improves semen and egg
quality
• Rejuvenating to the body.
PRANAYAM AND ITS TYPES:
Pranayama is a science which helps to regularize vital energies through the regulation of breathing. The main
purpose of Pranayama is to gain control over the Autonomous Nervous System and mental functions.
Pranayama practice involves slow deep inhalation (Puraka), holding breath (Kumbhaka) and near complete
exhalation (Rechaka).
Before doing the pranayamas, one must follow the essentials for practicing them as stated below:
External environment:- Any place that is well- ventilated and free from noise, insects and files should be preferred
to practice pranayamas.
1. Right season to begin the practice of Pranayama: One should start to practice Pranayama in spring season i.e.
March-April and autumn season i.e. Sept- Oct. One who is already in practice should continue its practice.
2. Right time: - Morning is the time best suited to practice Pranayamas.
3. Seat or Asana: - The seat should be soft, thick and comfortable.
4. Asana: - Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are considered the most suitable
postures for the practice of pranayama.

a. Anulom- vilom : This is one of the fundamental types of Pranayamas. This practice is also known as Anuloma-
viloma as Viloma means ‗produced in the reverse order‘. This practice gets the name from the fact that the order of
using the nostrils for inhalation and exhalation is reversed from time to time.
Technique 1. Sit in any comfortable asana. Keep the head and spine straight. The eyes should be closed.
2. Place right hand in jnana mudra. Close the right nostril with the right thumb. Inhale through the left nostril for 5
counts.
3. After 5 counts of breath, release the pressure of thumb from the right nostril and close the left nostril with the ring
finger.
4. Exhale through the right nostril for 10 counts, keeping the respiration rate slow, deep and silent. Then, inhale
through the right nostril for 5 counts. 5. Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound
is produced as the air passes through the nostrils.
Benefits 1. Calms and steadies the mind, improves focus and concentration. Balances left and right hemispheres.
2. Strengthens the immune system.
3. Manages hypertension.
4. Provides sufficient oxygen for the functioning of every cell in our body.
5. Removes waste products such as carbon dioxide and other toxic gases from the body, so that they do not remain in
the blood stream.
b. Suryabhedana: Surya is the sun and bhedhana means to get through. In Surya Bhedhana Pranayama all
inhalations are done through the right nostril an all exhalations through the left.
Technique 1. Sit in any meditative asana e.g. Padasana, Sukhasana etc. Close your eyes.
2. Keep the left nostril closed with your middle and ring finger of the right hand.
3. Slowly inhale without making any sound through the right nostril as long as you can do it comfortably.
4. Then bring your hand down and place it on the knees and retain the breath by firmly pressing the chin against the
chest. Simultaneously contract your rectum muscles.
5. This point cannot be reached at the very outset. You will have to increase the period of retaining breath gradually.
This is the limit of the sphere of practice of Surya Bhedhana Pranayama.
6. Exhale very slowly, without making any sound through the left nostril by closing the right nostril followed by
releasing the rectum muscles (anal lock), chest from the chin lock.
7. Relax and come back to original position. Do this for 3 to 5 times.
Benefits 1. This Pranayama should be performed again and again, as it purifies the brain and destroys the intestinal
worms and diseases arising from excess of wind (Vayu).
2. It helps to manage rhinitis and various sorts of neuralgia.
3. The worms that are found in the frontal sinuses are removed.
4. It is good for persons suffering from low blood pressure.
c. Ujjayi: In this practice, both the nostrils are used for inhaling air and the left one for exhaling. The sound
represented by the letters ‗Aum‘ is to be produced during the practice, by a partial closure of the glottis. This sound is
a peculiarity of this Pranayama and its name is derived from this fact.
Technique 1. Sit in any meditative asana. Close the mouth.
2. Inhale slowly through both the nostrils in a smooth, uniform manner.
3. Retain breath for as long as you can hold comfortably and then exhale slowly through the left nostril by closing the
right nostril with your right thumb.
4. Expand the chest when you inhale.
5. During inhalation, a peculiar hissing sound is produced owing to the partial closing of the glottis.
6. The sound produced during inhalation should be of a mild and uniform pitch. It should be continuously practiced.
Benefits 1. Removes heat from the head.
2. The practitioner‘s voice becomes clear and melodious.
3. Removes phlegm in the throat and all sorts of pulmonary diseases are managed effectively.
4. It is good for asthmatic patients and also for the patients of respiratory disorders.
d. Bharmari: The word Bhramari means a black bee. While practicing this Pranayama, the sound produced
resembles the buzzing of a black bee. Bhramari Pranayama is effective in instantly calming down the mind. It is one
of the best breathing exercises to keep the mind free of agitation, frustration or anxiety and get rid of anger to a great
extent.
Technique: 1. Sit in the position of Padmasana or any comfortable sitting position.
2. Close your eyes, lips and ears.
3. Inhale deeply and exhale making sound like that of a black bee.
4. In order to assume benefits from this Pranayama, you should close both ears with your thumbs and exhale making
sound of the bee.
Benefits 1. The practice of Bhramari delights the mind.
2. Bhramari is beneficial for pregnant women, for preparation for labour.
3. Blood circulation improves in the brain, clears the ears, eyes, nose and throat. Precautions Should not be practiced
on empty stomach.
e. Sheetkari: The word SheetKari is made up of 2 words ―Sheet‖ means ―Coolness‖ and ―Kari‖ means ―which
arise‖. Sheetkari Pranayama literally means ―Hissing Breath‖. In this breathing technique, we make a sound like a
snake (hissing sound) while breathing in from our mouth, that is why it is also known as Hissing breath.
Technique 1. Sit in Padmasana or any comfortable asana. Place your hands on the knees.Close your eyes.
2. Touch the palate with your tongue.
3. Close both the jaws with your teeth tightly pressed against each other, keeping the lips open.
4. Draw in air through the mouth with the hissing sound Siii—. Retain breath for as long as you can hold, pressing
the chest against the sternum (chin lock) and simultaneously pulling the rectum muscle.
5. Exhale slowly from both the nostrils, releasing the chin lock and anal lock.
Benefits 1. It quenches thirst and appeases hunger. It cools the body system.
2. It destroys gulma (chronic dyspepsia), pleeha, inflammation of various chronic diseases, fever, indigestion, bilious
disorders and phlegm.
3.When you are caught up in a jungle or any place where you cannot get water, practice this Pranayama to avoid
feeling thirsty.
Precautions: Those who are suffering from cold, cough or tonsillitis should not practice this Pranayama.

f. Sheetali: As the name indicates, this Pranayama cools the system. It helps to keep the body‘s temperature down.
Technique 1. Sit in Padmasana or in any comfortable position. Place your hands on the knees in Gyan Mudra. Close
your eyes gently.
2. Open your mouth, bring the tongue outside the mouth and form a cylindrical shape by bending both the extreme
sides of the tongue longitudinally and inhale.
3. While inhaling, the air should pass through the tongue.
4. Close your mouth.
5. Retain breath for as long as you can while pressing the chin against the chest (chin lock), simultaneously pulling
your rectum muscles.
6. Then release chin lock and anal lock and exhale slowly through the nostrils.
Benefits 1. Beneficial in diseases pertaining to throat and spleen etc.
2. Cures indigestion.
3. Helps in controlling thirst and hunger. Lowers blood pressure.
4. Beneficial for diseases caused by imbalance of pitta dosha (heat)
5. Purifies blood.

ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH YOGA

Medical science defines stress as a specific response of body to all the nonspecific demands. Stress is a demand on
our adaptability to evoke a response. But we must remember that stress is not just for external environments, it can be
generated from within ourselves, from our fears, hopes, expectations and beliefs.

The five approaches to manage any healthy life style and emerge victorious are ahara, vihara, achara, vichara and
vyavahara.
 Ahara (food and wellness) is about what to eat, when to eat, how to eat, how much to eat and what not to eat.
The yogic approach lays emphasis on mithara i.e. ½ filled with food, ¼ with water and ¼ with air, which
includes proper quality of food and also the state of mind which enhances the vitality and longevity of life.
 Vihara (recreation and wellness) comprises of three components – relaxation, recreation and relationships.
Where person can express his/ her emotion or bring emotion into creativity or in healthy way. There is also
requirement of sound sleep.
 Achara (right conduct) is about how to set and follow routines to improve your lifestyle. It includes right
habits, right attitude and right behaviour for one self and others. Yama and Niyama play an important role in
better management of life.
 Vichara (right thinking) is to be in a conductive frame of mind. Yogic approach helps in controlling the
virttis (thoughts/modifications) of the mind and thereby giving positive directions to the negative thoughts.
 Vyavahara (right behaviour) the Bhagvadgita propounds that actions must be performed with a sense of
detachment and duty. Right behaviour towards self and others is also a key to a healthy life style. Here again
we must apply the principle of maître, mudita and upeksha respectively towards happy, sad, virtous and evil
person.
GENERAL GUIDELINES FOR YOGA PRACTICE
Yoga practitioners should follow the guiding principles given below while performing yoga practice.
Before the Practice During the Practice After the Practice
1. Saucha means cleanliness – an 1. Practice sessions should start with 1. Bath may be taken only after 20-
important prerequisite for yogic a prayer or an invocation as it creates 30 minutes of practice.
practice. It includes cleanliness of a conductive environment to relax 2. Food may be consumed only after
surroundings, body and mind. the mind. 20-30 minutes of practice.
2. Yogic practice should be 2. Yogic practices shall be performed
performed in a calm and quite slowly, in a relaxed manner, with
atmosphere with a relaxed body and awareness of the body and breath.
mind. 3. Do not hold the breath unless it is
3. Yogic practice should be done on specially mentioned to do so during
empty stomach or light stomach. the practice.
4. Consume small amount of honey 4. Breathing should be always
in lukewarm water if you feel weak. through the nostrils unless instructed
5. Bladder and bowels should be otherwise. 5. Do not hold the body
empty before starting yogic practices. tightly, or jerk the body at any point
6. A mattress, yoga mat, durrie or of time.
folded blanket should be used for the 6. Perform the practices according to
practice. one‘s capacity.
7. Light and comfortable cotton 7. It takes some time to get good
clothes are preferred to facilitate easy results, so persistence and regular
movement of the body. practice is very essential.
8. Yoga should not be performed in a 8. There are contra-indications/
state of exhaustion, illness, in a hurry limitations for each yoga practice and
or in acute stress conditions. such contra-indications should
9. In case of chronic always be kept in mind.
disease/pain/cardiac problems, a 9. Yoga session should end with
physician or a yoga therapist should meditation/ deep silence/ Sankalp
be consulted prior to performing Shantipatha.
yogic practices.
10. Yoga experts should be consulted
before doing yogic practices during
pregnancy and menstruation.

RELAXATION TECHNIQUE – YOGA NIDRA

Yoga nidra is a state where the body appears to be asleep, but the consciousness is functioning at a deeper level of
awareness.
Techniques
1. Lie down straight on your back in Shavasana (Corpse Pose). Close your eyes and relax. Take a few deep breaths in
and out. Remember to take slow and relaxed breaths.
2. Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing
your foot. Then gently move your attention up to the right knee, right thigh and hip. Become aware of your whole
right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: stomach, navel region, chest.
5. Take your attention to the right shoulder, right arm, palms, and fingers. Repeat this on the left shoulder, left arm,
throat, face, and finally the top of the head.
6. Take a deep breath in and observe the sensations in your body. Relax in this state for a few minutes.
7. Slowly becoming aware of your body and surroundings, turn to your rights idea and keep lying down for a few
more minutes. Rolling over to the right side makes the breath flow through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit-up, and whenever you feel comfortable, slowly, and gradually,
open your eyes.
Things to remember while performing yoga nidra
1) Yoga Nidra, is best done on an empty stomach
2) This asana should be practised in a comfortable clutter-free space.
3) Some people may feel a little cold after Yoga Nidra, so, it is a good idea to keep a blanket handy.
Contraindications
1. Yoga Nidra should be done at your discretion, especially if you face severe clinical depression or other challenging
mental health conditions. The extra introversion is unlikely to help. However, it may help relieve mild conditions.
2. Do not do yoga nidra while driving or operating machinery.
Benefits and limitations
1. Produces deep relaxation.
2. Reduces stress and anxiety.
3. Reduces depression.
4. Reduces pain and dependency on drugs.
5. Reduces addictions.
6. Provides relief from insomnia and improves quality of sleep.
7. Improves clarity of thought and memory.
8. Improves learning capacity and acquisition of new skills.