UNIT 3 YOGA

 MEANING & IMPORTANCE OF YOGA

 INTRODUCTION TO ASHTANGA YOGA
 YOGIC KRIYAS (SHAT KARMA)
 PRANAYAMA AND ITS TYPES
 ACTIVE LIFESTYLE AND STRESS MANAGEMENT
THROUGH YOGA
 MEANING, DEFINITION AND
IMPORTANCE OF YOGA
• YOGA- Derived from the Sanskrit word YUJ ,meaning UNION, JOIN
• Symbolizes the Union of individual soul(Jivatma) with the universal soul (Parmatma)
• Yoga is also considered as the union of the Ida nerve with the Pingla nerve, of the sun nerve with the moon
nerve, of negative and positive
• Yoga is not merely a means to treat diseases. Rather, it is a science which brings health and happiness.
• Yoga is a science of experiencing which helps in the upliftment of humanity
• YOGA is a group of physical, mental and spiritual practices/ disciplines which originated in ancient India
• Yoga has been a part of ancient/ Indian civilization.
• Originated over more than 5000 years back. Research says it may have existed around 1000 years back or more
• Yoga is not merely a means to treat diseases but makes an individual mentally and physically fit
• Yoga is not religion but a way of living that ensures ‘a healthy mind in a healthy body’
• Father of Yoga- MAHARISHI PATANJALI
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 “Yoga is said to be in control.”- (Brahmaanda Purana)
“A skillful and subtle process to calm down the mind.” – Yoga Vashistha
In this system, yoga is the union of the self and the Lord-
Kaundinya's Pancarthabhasya on the Pashupata-sutra.
Since June 21,2015- Celebration of International Yoga Day.
Since it is the longest day, this day was fixed for celebration.
•
IMPORTANCE OF YOGA
Attainment of perfect equilibrium and harmony.
• Promotes self-healing.
• Removes negative blocks from the mind and toxins from the body.
• Enhances personal power.
• Increases self – awareness.
• Helps in attention, focus and concentration, especially for children.
• Reduces stress and tension in the body by activating the parasympathetic nervous system.
• Yoga bestows upon every aspirant the power to control the body and mind.
• Increases flexibility
• Lowers blood pressure
• Improves lung capacity
• Relieves anxiety
• Relieves chronic back pain
• Lowers blood sugar in diabetics
• Improves sense of balance
• Stronger bones
• Healthy weight
• Lowers risk of heart diseases
• Improves brain function
• Controls stress
• Improves Posture
• Removes toxins from the body
• Improves blood circulation
 ASHTANG YOGA
• ASHTANGA YOGA is Patanjali's classification of classical yoga, as set
out in his Yoga Sutras.
• He defined the eight limbs as
• yama (abstinences)-Self restraint. It is for the welfare of the society
• niyama (observances)- Related to persons personal life.
• asana (posture)- For the sublimation(inner energy) of the body
• pranayama (breathing)
• pratyahara (withdrawal)
• dharana (concentration)
• dhyana (meditation)
• samadhi (absorption).
 YAMA
• Yamas are ethical rules in HINDUISM – The DON’TS
• It is related to how one behaves in the society
• The five elements of Yamas listed by Patanjali in Yoga Sutra are
Ahimsa — Sanskrit for“non-harming”other living beings or Non-Violence
Satya — Sanskrit for “refraining from dishonesty or truthfulness, non-falsehood
 Asteya— Sanskrit for“non-stealing”
Brahmacharya — Sanskrit for “wise use of vitality”,chastity or marital fidelity or sexual
restraint
Aparigraha— Sanskrit for “non-possessiveness” or non-avarice(greediness,desire for wealth)
 The above self-restraints helps in an individual's personal growth
 Practicing Yoga’s “golden rules” helps us attain a healthy mind and body, and it is important to
follow the yamas without the desire for an end goal.
 NIYAMAS
• The second component of Patanjali's Yoga path is niyama,
which includes virtuous habits and observances (DO’S)
Saucha – purity or clearness of mind, speech and body
 Santosha – contentment, acceptance of others, acceptance of
one's circumstances as they are in order to get past or change
them, optimism for self
 Tapa - persistence, perseverance, austerity, asceticism, self-
discipline
Swadhyaya -study of Vedas, study of self, self-reflection,
introspection of self's thoughts, speech and actions, self-
education
 Ishwar Pranidhan or meditation on the Divine.
 ASANAS
• स्थिरसुखमासनम्
• The meditation posture should be steady and comfortable-YOG
SUTRAS
• Asana is a posture that one can hold for a period of time, staying
relaxed, steady, comfortable and motionless.
• Any posture that causes pain or restlessness is not a yogic posture
• Patanjali's sutra state that one requirement of correct posture for
sitting meditation is to keep chest, neck and head erect (
proper spinal posture)
• Asanas also help in balancing and harmonizing the basic structure of the
human body, which is why they have a range of therapeutic uses too.
 MEDITATIVE ASANAS
• Meditation yoga poses are important types of asana.
• As the name suggests, these poses are intended for the
purpose of meditation only.
• Mostly they are seated postures.
• SUKHASAN
• PADMASAN
• VAJRASAN
• SWATIKASAN
• SIDDHASAN
 CULTURAL OR CORRECTIVE
ASANAS
• Cultural Asanas involve static stretching, which brings about proper muscle
tone. They contribute to spinal flexibility and make the back and spinal
muscles stronger.
• These Yoga asanas are named Cultural Asanas because of their central role
in forming a comprehensive, physical culture of exercise and well-being. The
Cultural Asanas can be divided into seven groups, which are:
1.Dynamic Sequences Surya Namaskar
2.Inverted Postures eg. Headstand
3.Forward Bending Postures eg. Paschimottanasana.
4.Backward Bending Postures eg. Bhujangasana
5.Twisting Postures eg. Ardhamatsayendrasana
6.Sideward Bending Postures eg. Trikonasana
7.Standing Postures eg. Vrikshasana
 RELAXATIVE ASANAS
• These asanas are practiced in supine and prone position of the body
• This is not only a resting posture or sleeping condition but a conscious
relaxation.
• Makes the individual more fresh and energetic.
• It overcomes physical as well as the mental fatigue or exertion.
• The Relaxative Asanas have been found effective and most suitable in
the treatment of hypertension and insomnia since it removes
psychological tensions, reduces anxiety, brings about tranquility,
rejuvenates the neural functions and establishes balance in all the
functions of the body.
 PRANAYAMA
• Control of the breath
• Derived from Sanskrit words- Prana and Ayam meaning breath and restraint OR Prana
translates into “life force energy,” and Ayam translates into “control or
mastery of breath.
• Pranayama is a breathing technique used to control, cultivate, and modify the
amount, quality, flow, and direction of vital energy in the body.
• Pranayama is often defined simply as “breath control” and is a primary
component in a traditional yoga practice.
• The practice of consciously regulating the breath (inhalation, the full pause, exhalation,
and the empty pause)
• This is done in several ways, such as by inhaling and then suspending exhalation for a
period, exhaling and then suspending inhalation for a period, by slowing the inhalation
and exhalation, or by consciously changing the timing and length of the breath (deep,
short breathing)
 STAGES OF PRANAYAM
• CYCLE OF PRANAYAM:
 PURAKA- INHALATION
KUMBHAKA- RETENTION
RECHAKA- EXHALATION

• BANDH- LOCK
Uddiyana Bandha
Jalandhara Bandha
Mula Bandha
Maha Bandha
 TYPES OF PRANAYAM
• Surya Bhedi
• Chandra Bhedi
• Ujjai
• Sitkari
• Sitli
• Bhastrika
• Bhramari
• Murchha
• Kevali
• Anulom Vilom
 PRATYAHARA 5th ELEMENT
• Pratyāhāra is a combination of two Sanskrit words prati- (the prefix
प्रति-, "against" or "contra") and āhāra (आहार, "bring near, fetch")
• Pratyahara is drawing within one's awareness
• Pratyahara is the “withdrawal of the senses”
• It is also the first stage of the six-branch yoga of the Buddhist Kalachakra
tantra, where it refers to the withdrawal of the five senses from external
objects to be replaced by the mentally created senses of an enlightened
deity
• Pratyahara empowers one to stop being controlled by the external
world, fetch one's attention to seek self-knowledge and experience
the freedom innate in one's inner world
 DHARANA
• Dharana (Sanskrit: धारणा) means concentration, introspective focus and
one-pointedness of mind. The root of the word is dhṛ (धृ), meaning "to
hold, maintain, keep
• Dharana is holding one's mind onto a particular inner state, subject or topic
of one's mind
• 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.
• The mind is fixed on a mantra, or one's breath,any place, or an object one
wants to observe
• Fixing the mind means one-pointed focus, without drifting of mind, and
without jumping from one topic to another.
 DHYANA
• Dhyana (Sanskrit: ध्यान) literally means "contemplation,
reflection" and "profound, abstract meditation"
• Dhyana is the state of meditation (one can concentrate without being
distracted).
• This is not a technique but rather a state of mind.
• Dhyana is uninterrupted train of thought, current of cognition,
flow of awareness.
 SAMADHI
• The final stage or goal of yoga is complete absorption
into the Universal bliss. In other words, this is what
happens when a meditator merges his or her focus with
the profound realization of interconnectedness of the
universe. While some may associate it with
“enlightenment”, samadhi can also be seen as the
simple experience of bliss and fulfillment.
• UNION OF INDIVIDUAL SOUL WITH SUPREME SOUL
 YOGIC KRIYAS (SHAT KARMAS)
• SHATKARMA- SHATKRIYA
• Set of Hatha yoga purifications of the body
• According to tridosha theory (one of the fundamental theories of Indian medicine), the human body is made by three basic
constituents called tridoshas, which are Vata (mechanical functional constituent of the body), Pitta (chemical functional
constituent of the body) and Kapha (material functional constituent of the body). If there is any imbalance in the constituents
of the body, it leads to diseases.
• The shatkarmas (Sanskrit: षटकर्म ṣaṭkarma, literally six actions), also known as shatkriyas
• Their purpose is to remove "gross impurities", cure a range of diseases, and prepare the body for pranayama,
trapping the breath so as to force the vital energy prana into the central sushumna channel, allowing kundalini to
rise, and so to attain moksha, liberation.
• Yoga recommends six purification processes to get and keep the equilibrium of these tridoshas. They are known as Shat
kriyas
• Kriyas are techniques which help cleanse the body. Utilizing Kriyas can improve energy levels,
improve digestion, reduce common ailments and illnesses, and bring about better bodily awareness
• There are many different Kriyas and some of these are advised not to be done without proper
supervision and guidance.
• Making these Kriyas a regular part of your routines can enhance other elements of your yoga
practice, reduce illness, and bring vitality to your life.
 SHATKRIYA/ SHATKARMA
• Kaphalabhati - Purification of frontal lobes and lungs.
• Trataka - Blinkless gazing.
• Neti - Nasal cleansing.
• Dhauti - Cleaning of digestive track and stomach.
• Nauli - Abdominal massage.
• Basti - Colon cleaning.
 KAPALABHATI
• The word kapalabhati is made up of two Sanskrit words: kapāla meaning
"skull", and bhāti meaning "shining, illuminating“
• It is a forceful and fast diaphragmatic breathing.
• It is a breathing technique that involves powerful rapid
exhalations followed by short & passive inhalations.
• Kapalbhati is also called as “Breath of fire”. Rapid and forceful
exhalation strokes in kapalbhati generate a lot of internal heat in
the body.
• This heat removes the toxins and other waste materials from the
body in the form of sweating and expelling CO2. Also, internal
heat glows the skin, forehead shining, and digestion better.
 BENEFITS AND PRECAUTIONS/
CONTRAINDICATIONS
• Respiratory system gets strengthened
• Increases the lung capacity.
• Digestive system is also stimulated and strengthened due to the active engagement of the
abdominal muscles.
• Increases oxygen and blood circulation to the brain that will help in improving focus, concentration
• Kapalbhati clears the nadis. It encourages detoxification which paves way for a healthy and glowing
skin.
• Reduces hair loss and stimulates the scalp for hair growth by increasing oxygen supply to head.
• It enhances the metabolic activity and helps to burn out the belly fat.
• Helps to control weight and benefits in weight loss
• It cures common digestive problem such as stomach pain, gas, ulcers, constipation or diarrhea.
• Kapalbhati effectively control the diabetes. It stimulates pancreas which in turn helps in the
secretion of insulin.
• It is known to calm and de-stress the mind making you get rid of anxiety and tension.
• It cures sinus, asthma
 Pregnant women, patients suffering from a slipped disc, and asthma patients should avoid it.
 It should not be performed during menstruation.
 People with abdominal ulcer, hernia, vertigo or any other severe disease should not do
 Those with high blood pressure and heart ailments should do under supervision
 TRATAKA
• Trataka is a Sanskrit word, which means "to look" or "to gaze.
• This technique involves staring at a single point of focus. This is typically
the flame of a candle, but other objects may be used like a dot on the
wall, an object of worship, a deity, flower, mountain, rising sun or moon.
However, a candle flame is believed to work best.
• Method/ Procedure
1.Light a candle and sit at least one meter away from it with the flame at
eye level.
2.Focus the gaze on the flame and keep it there without blinking for as long
as possible.
3.As thoughts arise, acknowledge them then return to focus on the flame.
4.When the eyes start to water and tears flow, close the eyes and focus on
the after-glow of the flame, bringing awareness to the third eye point.
 BENEFITS AND PRECAUTIONS
• Strengthens eye muscles
• Purifies the eyes
• Treats eye disorders
• Relieves insomnia
• Aids in treating depression
• Improves concentration
• Calms the mind
• Promotes emotional stability
• Boosts willpower
• Develops intuition and clairvoyance(perceiving things or events in future)
People suffering with epilepsy should not practice trataka on candle.
Kids should avoid practicing trataka.
 NETI
• Neti is the yogic system of nasal cleansing techniques.
• It is intended to mainly clean air passages.
• Purify the nasal passages and bathe the sinuses.
• Helps to remove toxins and anything that blocks the flow of Prana or energy in the body.
Various Liquids used in Neti
JALA
KSHEER OR DUGDHA
TAIL/ OIL
GHRITA/ GHEE
SWAMUTRA
GOMUTRA
SUTRA OR THREAD
 TYPES OF NETI
• JAL NETI
• GHRITA NETI
• DUGDHA NETI
• SUTRA NETI
 JAL NETI
• Neti pot is used.
• Head is tilted to the side
• Sterilized and lukewarm isotonic salt water is poured into one
nostril, so that it leaves through the other. The procedure is then
repeated on the other side, and the nose is dried by bending
forward and by rapid breathing.
• In a more advanced reverse variant, the water is taken in
through the mouth and snorted out of the nose.
DUGDHA NETI AND GHRITA NETI
• Similar to Jal Neti
• Instead of water, warm milk is used
Similar to Jal Neti
Instead of water, warm ghee is used
 SUTRA NETI
• In sutra neti, a length of wet string or thin surgical tubing is carefully and gently
inserted through the nose and into the mouth
• The end is then pulled out of the mouth and while holding both ends at once
the string is alternately pulled in and out of the nose and sinuses.
• Initially, the soft thread is inserted through one nostril and tries to bring out
through the mouth. The same process should be repeated with another nostril.
• After having mastery of the process, it can be inserted through one nostril and
try to make it out through another nostril. One thing should be kept in mind is
that it should always be practiced under the supervision of a yoga expert.
• It is used to clear the nose and also to remove nasal polyps(non cancerous
growth of tissues that line the nose and sinuses)
 BENEFITS OF NETI KRIYA
1. Neti drains the sinuses and the nasal cavity. It stimulates various center in the brain regulating
its functions.
2. Removes all the dirt, foreign particles or antigen, e.g. bacteria which can cause infections.
3. Avoids episodes of allergy and rhinorrhea.
4. Reduces the tendency for mouth breathing as it cleans the nasal passageways.
5. Thorough cleansing of the upper respiratory tract. The complaints of common cold, cough, and
tonsils can be reduced.
6. It relieves asthma and bronchitis.
7. It is helpful in treating headaches, migraine, epilepsy, depression and mental
tension.
8. It is helpful in hysteric personalities and it has a smoothening effect on the brain.
9. It clears the tear ducts and is beneficial for problems related to the eyes.
10.Ear disorders like tinnitus and middle ear infection can be taken care of.
11.Not only nasal lining is benefitted but it also affects olfactory nerves. It restores a sense of
smell and creates a balance between taste and digestive processes.
12.Brings harmony in the function of pineal and pituitary gland. The hormonal system becomes
subtle.
13.Helpful in de-addiction and reduction in the urge to smoke.
14.Helps to reduce irritating behavior and control anger.
 DHAUTI
• Dhauti is a Sanskrit term meaning "purification" and is
derived from the root word, dhoo, meaning "to wash.“
• This technique is also known as GAJ KARN. When an
elephant feels nauseatic,with the help of the trunk sucks
out the content from the stomach.
• It is for purification of the oesophagus and stomach or
cleaning from the mouth to the entire digestive path.
• Types:
 VAMAN
VASTRA
 VAMAN/ JAL DHOUTI
• Vaman is also a part of popular therapy of Ayurveda called
panchakarma
• In this kriya, saline lukewarm water is drunk more than
normal capacity. Then after keeping it inside for a few
minutes water is thrown out of the stomach using finger-
inducing.
• This kriya is highly beneficial for acidity or indigestion
related problems. Moreover, Gherenda Samhita claims that
this practice when performed consistently can cure ailments
of the liver and spleen. The reason is, in kunjal kriya, the
undigested food particles which create toxins in the stomach
are thrown out by the gush of water. If these undigested
food particles are not removed from the stomach lining.
 BENEFITS
• It rejuvenates the functioning of digestive organs, increases appetite,
relief from indigestion problems, and constipation.
• Enhances the endurance of the respiratory muscles and decreases
airway resistance. It’s helpful in the management of pulmonary
disorders like bronchitis and bronchial asthma.
• Cures various skin diseases, acne vulgaris, and itching.
• Brings glow on the skin and slows down the aging process.
• Most beneficial for people who have weight gain, fluid retention,
allergies, fatigue, depression, and insomnia like problems. These all
problem happens due to an imbalance in Kapha dosha (and associated
pitta dosha).
• Removes phlegm, mucus, infectious bacteria from the stomach lining
and balances the excess of Kapha dosha.
• Neutralizes the acid balance in the stomach thus helpful in
counteracting the digestive fire. This helps in reducing the excessive
hunger and thirst intern the obesity.
 VASTRA DHAUTI
• To do Vastra Dhauti you need a clean strip of cotton cloth
• It should be 2 -3 inches wide and about 20 – 25 feet long.
• Prepare a bowl of warm salt water. The proportion of salt should be around 1 tea spoon (5 ml) for every half
liter. Dip the long cotton cloth in the warm salt water to make it wet. Also keep a glass of warm water for
drinking ready at hand. This practice should be done in a calm relaxed atmosphere.
• STEPS/ PROCEDURE
1. Sit in the squatting position (or Utkatasana). One may also assume simple sitting position with spine straight
(Sukasana), if that is more comfortable.
2. Take one end of the moist cloth and insert into the mouth. Let the other end of the cloth rest in the bowl.
3. Hold the cloth near the mouth with your hands and slowly start swallowing the cloth. This may seem difficult
in the beginning. For beginners, try swallowing just 1 or 2 feet on the first day. The second day you can
increase the length to 3 feet and on the third day to 4 ½ feet and so on. Some may be able to swallow the full
length of 20 – 25 feet on day one, but that depends on the individual capacity.
4. You can also sip the water from the glass to help you in the swallowing process.
5. Continue the process till the full length of the cloth is inside. Make sure you leave at least half feet of cloth
outside, so that you can pull out the cloth at the end of the practice.
6. Once you have swallowed the full piece of cloth, you can churn and rotate the stomach from side to side.
Those who know the practice of Nauli may also perform gentle Nauli to churn the abdominal muscles.
7. Keep the cloth inside from few minutes to for maximum of 20 minutes. If you keep it longer, the cloth may end
up in the small intestine by the regular movements in the stomach.
8. Now pull the cloth out of the mouth very slowly. The cloth will be wet with lot of mucus and other sticky
substance from the inner lining of the intestinal tract.
9. Wash and sterilize the cloth to reuse it next time.
 BENEFITS OF VASTRA DHAUTI

1.Vastra dhauti removes impurities from the intestinal

tract, thereby detoxifying the stomach and esophagus
regions.
2.It helps to remove gas, acidity, indigestion and
enlargement of spleen.
3.It helps to relieve asthma, bronchitis, cough and other
‘Kapha’ or phlegm related problems.
 NAULI
• Nauli is also referred to as “lauliki karma” in Sanskrit scriptures. The
word lauliki means “to move hither and tither” or “rolling and agitation” which
is exactly what this technique does. It rolls, rotates and agitates the entire
abdomen and the associated muscles and nerves.
• Nauli kriya is a cleansing technique that involves the abdominal organs and
muscles moving laterally and vertically in a wave-like motion.
• In Nauli Kriya, abdominal muscles especially “rectus abdominis (abs muscle)”
is used to massage and stimulate the digestive organs e.g. the stomach, liver,
spleen, urinary bladder, pancreas, gall bladder, and large and small intestine
by churning the muscles of the abdomen.
• It helps the body to increase “gastric fire” or “bodily fire” and eliminate
toxins from the digestive tract and tones the core muscles.
• With the help of nauli kriya, a person can stimulate their Navel Chakra
(manipura chakra).
 BENEFITS
1.Nauli kriya massages and tones the entire abdominal area, including the muscles,
nerves, intestines, reproductive, urinary and excretory organs.
2.It is an exercise of the internal organs such as the stomach, liver, spleen, urinary
bladder, pancreas, gall bladder, and large and small intestine.
3.It helps the body to increase gastric fire and eliminate toxic materials from the
digestive tract.
4.This kriya generates heat in the body and stimulates appetite, digestion, assimilation,
absorption, and excretion. Nauli also considered panacea practice to lose the belly fat
or weight loss as it directly works on the extra fat present in abdominal muscles.
5.Nauli builds the core strength as it focuses on the “rectus abdominis” muscle which is
responsible for the six-packs.
6.It activates the Manipura chakra, “the storehouse of prana” and improves mental
efficiency.
7.Nauli kriya is also helpful in strengthening the immune system.
8.Nauli Kriya gives you power and vigour by harmonizing the flow of energy in the body.
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.
 ANULOM-VILOM OR NADI
SHODHANA PRANAYAMA
• 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. Anulom Vilom(breathing exercise) should be
performed on an empty stomach, especially four hours after eating.
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.
 SURYA BHEDHANA PRANAYAMA
• 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.
5.Surya Bhedana increases the efficiency of the digestive system.
6. Activates the pranic energy and gives vigour to the body.
7. Sun energy comes through Surya Bhedana activates the physical
body along with all its associated functions.
8. Improves the symptoms of depression.
9. Energizes and invigorates the body and reduces weariness and
exhaustion.
 UJJAYI PRANAYAMA
“Ujjayi” (pronounced oo-jai) comes from the Sanskrit prefix "ud" (उद्) and the root "ji"
(जि). The sanskrit word “Ujji” (उज्जि), means "to be victorious". “Ud” means “bondage" or
"binding" as well as "upward" and "expanding." It suggests a sense of power and
upliftment. ‘Jaya’ means victory and success or "to conquer" or "acquire by
conquest”. Ujjayi (उज्जायी) means "one who is victorious". Ujjayi breath means "breath of
victory".
Ujjayi breathing is sometimes also called "the ocean breath", as the movement of air in
the glottis (throat) resembles the sounds of waves of the ocean. A technique that builds
heat in the body and relaxes the mind, this breath suits students of all levels—from
beginner to advanced.
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.Slows the pace of the breath, which is said to improve longevity
2.Cleanses and refreshes the nadis (subtle energy channels of the body)
3.Infuses the mind-body with fresh prana (vital life force)
4.Promotes mental clarity and focus
5.Boosts the immune system
6.Soothes and rejuvenates the nervous system
7.Promotes sound sleep, controls snoring
8.Helps in thyroid related problems, helps control high blood pressure and
heart related discomforts
9.Improves voice quality of singers
10. Removes phlegm in the throat and all sorts of pulmonary diseases are managed effectively
11. It is good for asthmatic patients and also for the patients of respiratory disorders.
 BHRAMARI PRANAYAMA/
HUMMING BEE BREATH
Bhramari is derived from the Sanskrit word Bhramara -
the term for the black bumblebee or the Carpenter Bee
found in the Indian sub-continent. The pranayama is
called Bhramari due to the bee-like humming sound
made while exhaling the breath. Bhramari, at heart, is a
Nāda Pranayama - a sound-based breathing technique. 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.
This Pranayam is good to practice before meditation as it calms down
the mind.
 TECHNIQUE
1. Spread your yoga mat and get into a meditation asana. Siddhasana and Padmasana are ideal, but any
cross-legged sitting position is acceptable.

2. Close your eyes and plug your ears with the index or middle finger to keep out external sounds. Bring
your awareness to the eyebrow center (Ajna Chakra).

3. This is the base position – you are ready to begin.

4. Inhale deeply and exhale in a slow and controlled manner while making a very soft murmuring or
humming sound.

5. Make the humming sound for the entire duration of the exhalation. The sound should be steady and
even. It might not be so at first, but you get there with practice.

6. You should feel a vibration in your jaw, especially the tongue, teeth, and nasal cavities.

7. Try to visualize the sound vibrating in your eyebrow center (Ajna Chakra) and energizing it.

8. This is one round of Bhramari Pranayama.

9. You can do six to ten rounds of Bhramari without a break when you start.

10. Keep your eyes closed and breathe normally for a minute after you conclude. Use your awareness to
scan your body to notice how you feel.
 BENEFITS
• Enhances cardiovascular functions, sense of hearing, sleep quality and immune system
efficiency
• Lowers Blood Pressure and Heart Rate
• Improves the functioning of the lungs
• Clears nasal passages and alleviates Sinusitis symptoms
• Improves cognitive function-regular practice of Bhramari shortens the response time and
improves reflexes in adolescents. Bhramari pranayama benefits cognitive function
leading to better academic performance.
• Improves concentration and provides relief in headaches
• The practice of Bhramari delights the mind.
• Bhramari is beneficial for pregnant women, for preparation for labour.
• Blood circulation improves in the brain, clears the ears, eyes, nose and throat.
• Humming helps the production of nitric oxide, which helps to relax the blood vessels and reduce high blood
pressure.
• Recently it has been discovered that nitric oxide boost through bhramari pranayama was
effective in increasing the survival rate of COVID-19 patients.
• Relaxing tired eye muscles and increasing blood flow in it
• Helps release facial tension, hence good for skin
 SHEETKARI PRANAYAMA
• 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. Shitkari Pranayama is very helpful
in keeping our mind and body calm. Sitakari pranayama also called hissing
breath which let Prana or ‘life force’ to cool down & thus release
excessive anger and frustration out of the body.
TECHNIQUE :
Sit comfortably on the floor in any meditative pose with head, neck, and
back aligned.
Gently press your upper and lower teeth together and start inhaling
through teeth gaps.
Retain breath for as long as you can hold, pressing the chest against the sternum (chin
lock) and simultaneously pulling the rectum muscle (anal lock).
And exhale through the nose releasing the chin lock anal lock.
 BENEFITS
• It quenches thirst and appeases hunger.
• It cools the body system.
• It destroys gulma (chronic dyspepsia), pleeha, inflammation of various chronic diseases, fever,
indigestion, bilious disorders and phlegm.
• Sitkari pranayama positively affects the brain waves to relax the body.
• Positive impact on the nervous system and endocrine glands.
• The cooling mechanism of Sitkari pranayama is very helpful for people who
suffer from anxiety and hypertension.
• It balances excessive pitta dosha and calms soreness all through the body.
• Sitkari pranayama eases hyperacidity in the intestinal area.
• Sitkari pranayama is also very effective for inflammatory skin.
• Precautions: Those who are suffering from cold, cough or tonsilitis should not practice this
Pranayama.
 SHEETALI PRANAYAMA
• This Pranayama cools the system. It helps to keep the body’s temperature down. Sheetali
Pranayama, which is a nearly identical technique like shitkari pranayam that
triggers the calming and cooling mechanisms of the body.
• Sheetali pranayama is a yoga breathing technique that involves inhaling
through the mouth while curling the tongue and protruding it half an inch
outside the lips. The breath is retained for as long as comfortable and
exhalation is done through the nostrils with the mouth closed. Sheetali
pranayama calms the mind and soothes the body.
TECHNIQUE :
 Get into a meditation posture. Close your eyes and relax with a few deep
breaths. Place your hands on the knees
 Roll the tongue into a tube by curling the sides. The tongue should look like a
folded taco (U-shaped). Stick it out by 3/4-inch. Inhale through the mouth as if
sipping air through a straw. Keep your chest open and feel the cool air through
your chest and torso.
 Withdraw your tongue, close the mouth, and swallow/gulp the breath. At this
point, you can retain the breath for as long as comfortable (optional).
 Exhale gently through the nostrils to empty the lungs.
BENEFITS AND CONTRAINDICATIONS
• Sheetali Pranayama a breathing technique to balance heat within the body
• Reduces emotional excitation, induces muscular relaxation, promotes tranquility, and activates brain centers
associated with temperature regulation.
• It strengthens digestion and reduces Pitta dosha by reducing the hot and sharp manifestations of fire in the body.
• People use it for relief in acidity (acid reflux), hot flashes, and to bring down a mild fever.
• Soothing effect on the nervous and mind
• Cools the deep tissues and lower organs
• Lowers blood pressure and reduces stomach acid
• Strengthens digestion and reduces thirst/hunger
• Balances the function of the endocrine system
• Helps with insomnia if performed before bed (2 to 3 hours after food)
• Alleviates heat-related skin problems such as acne, rashes, and redness
 Sheetali pranayama is contraindicated in the following conditions -
 Asthma, bronchitis, and respiratory diseases
 Flu, congestion, or excess mucous or phlegm
 Low blood pressure
 Constipation
 Cold weather, especially for Vata and Kapha types (as per Ayurveda)
PRECAUTIONS
o The breathing technique should not be performed in air-conditioned rooms and during late autumn and fall/winter
o People with cardiovascular problems or hypertension should practice Sheetali pranayama without breath retention.
• Consult a yoga teacher and/or a physician if you are on medication or suffer from chronic health problems.
 ACTIVE LIFESTYLE AND STRESS
MANAGEMENT THROUGH YOGA
• When a person faces problems in his everyday life which exceed his resources for coping
with them, he feels stressed. Stress is a demand on our adaptability to evoke a response.
• Stress can eventually lead to physical, mental, and emotional
problems. It can affect your eating and your sleep, as well as a number
of other things. But let’s face it, stress can’t be avoided.
• It can be managed with a proper diet, a good night’s sleep, and a
regular exercise regime. This includes yoga and meditation, both of
which are recommended by doctors.
• Yoga brings happiness, peace of mind and a positive state of health.
• Yoga aligns the body, mind and intellect level by proper knowledge of structure and
function, through self-realization of inner awareness.
• The Yogic asanas stretch and tone every muscle and joint of the body, as well as the spine,
and skeletal muscles, the organs, as well as nerves, keeping the entire system in radiant
health.
• Relaxation helps control anxiety, hypertension and other discomforts of the mind and body
Yogic concept considers health as a holistic way and sees the person as a whole. 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
• Before the practice YOGA PRACTICE
• Saucha means cleanliness – an important prerequisite for yogic practice. It includes cleanliness
of surroundings, body and mind.
• Yogic practice should be performed in a calm and quite atmosphere with a relaxed body and
mind.
• Yogic practice should be done on empty stomach or light stomach.
• Consume small amount of honey in lukewarm water if you feel weak.
• Bladder and bowels should be empty before starting yogic practices.
• A mattress, yoga mat, durrie or folded blanket should be used for the practice.
• Light and comfortable cotton clothes are preferred to facilitate easy movement of the body.
• Yoga should not be performed in a state of exhaustion, illness, in a hurry or in acute stress
conditions.
• In case of chronic disease/pain/cardiac problems, a physician or a yoga therapist should be
consulted prior to performing yogic practices.
• Yoga experts should be consulted before doing yogic practices during pregnancy and
menstruation.
During the practice:
 Practice sessions should start with a prayer or an invocation as it creates a
conductive environment to relax the mind.
 Yogic practices shall be performed slowly, in a relaxed manner, with awareness of
the body and breath.
 Do not hold the breath unless it is specially mentioned to do so during the practice.
Breathing should be always through the nostrils unless instructed otherwise.
 Do not hold the body tightly, or jerk the body at any point of time. h Perform the
practices according to one’s capacity.
 It takes some time to get good results, so persistence and regular practice is very
essential.
 There are contra-indications/ limitations for each yoga practice and such contra-
indications should always be kept in mind.
 Yoga session should end with meditation/ deep silence/ Sankalp Shantipatha.
After Practice
Bath may be taken only after 20-30 minutes of practice.
Food may be consumed only after 20-30 minutes of practice.
RELAXATION TECHNIQUE – YOGA
NIDRA
• Yoga nidra (Sanskrit: योग निद्रा, yoga nidrā) or yogic sleep in
modern usage is a state of consciousness between waking and
sleeping, typically induced by a guided meditation.
• Yoga nidra is linked to meditation in Shaiva and Buddhist tantras,
while some medieval hatha yoga texts use "yoganidra" as a synonym
for the deep meditative state of samadhi
• Yoganidra is called "peace beyond words.
• Yoga nidra is a state where the body appears to be asleep, but the
consciousness is functioning at a deeper level of awareness.
• Yoga nidra is an effective technique for relaxation and helps towards stress-
management and wellness.
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, as you may fall a sleep.
 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.