YOGA

Content
 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

The word ‘yoga’ is derived from a Sanskrit word “yuj”, which means union. Yoga is the union of the spirit with the
soul. This union is a long process which may even take several births, according to Hindu scriptures. Yoga is the
union of Prana Vayu with the Apan Vayu (life current with excretion current.) Yoga is a science of experiencing which
helps in the upliftment of humanity, from animal-hood to God-hood. This science helps bring happiness in our lives.
It is the path of spiritual connection which serves as a remedy for doubt, confusion and intellectual dissatisfaction.

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 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.

INTRODUCTION TO ASHTANG YOGA

Yoga is more than just a physical discipline. It is a way of life–a rich philosophical path. And the yamas (social
restraints) and niyamas (self-discipline) are ten good common-sense guidelines for leading a healthier, happier life
and for bringing spiritual awareness into a social context.

Yamas: Yama is the first “limb” of Ashtang Yoga.

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”

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.

Ahimsa (non-violence): Ahimsa means practicing kindness towards others, towards animals and towards ourselves
in every thought and action. When we are compassionate and accepting of all ways of life we can handle any situation
with grace.
Satya (refraining from dishonesty) Satya is the principle of living with integrity. Satya refers to refraining from
dishonesty and betrayal in thought, word, and deed. It is important to note, though, that ahimsa is still the most
important principle. Thus, in case truth can cause harm or violence, the option to be exercised is one that will not
cause harm.

Asteya (non-stealing): Asteya teaches that everything we need in life is already within us. By choosing Asteya, we
rise above our “base cravings” and become self-sufficient because we no longer desire something outside of
ourselves. Feeling gratitude for what we have, and only taking what is freely given, makes it easy to wipe out feelings
of envy or entitlement, and for authentic generosity.

Brahmacharya (wise use of energy) Brahmacharya refers to the wise use and preservation of vitality. It does not
mean celibacy, but rather acting responsibly with your vitality, as a way to respecting others and yourself.

Aparigraha (non-possessiveness) Aparigraha refers to the ability to let go. It encourages non-grasping, non-clinging,
and non-attachment to possessions or even thoughts. Aparigraha teaches you not to take it easy and be happy with
what you have.

Niyamas

The niyamas, the second constituent of Asthang Yoga, deal with the manner in which we interact with ourselves and
our internal world. Following the Niyamas helps the individual regulate her/his behaviour and maintain a positive
environment in which to grow.

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.

a) Saucha implies both external as well as internal purity. According to Manu, just as water purifies the body,
truthfulness the mind and true knowledge the intellect, the soul is purified by knowledge and austerity. It advocates
the practices of intellectual purity, purity of speech and of the body.

b) Santosha or contentment is the second niyama, which is described as not desiring more than what one has earned
through honest labour. Santosha implies that the state of mind does not depend on any External causes, and that one
must maintain equanimity through all that life offers. Santosha involves the practice of gratitude and joyfulness –
maintaining calm at all costs.

c) Tapa or Austerity, the third niyama, is described in the philosophy of yoga as the power to stand thirst and hunger,
cold and heat, discomforts of place and postures, silent meditation and fasts. It also maintains that the perfect man is
he who practices both mental as well as physical austerity.

d) Swadhyaya or self-education, according to the commentator Vyas, consists of scriptural studies – the study of
the Vedas and Upanishads together with the recitation of the Gayatri Mantra and the Om Mantra.

e) Ishwar Pranidhan, the last of the niyamas, is described as the dedication of all our actions, performed either by
intellect, speech or body, to the Divine. The results of all such actions are, therefore, dependent upon Divine decision.
The mortal mind can simply aspire to realize the Divine through dedication, purification, tranquillity and
concentration of the mind. This Divine contemplation spills over into all aspects of the yogi’s life.

Asanas

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. 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.
Pranayama

Pranayama is a compound term (Prana and Yama) meaning the maintenance of prana in a healthy manner throughout
one’s life. More than being merely a breathcontrol exercise, Pranayama is the art of the life force or prana. Ancient
yogis, who understood the essence of prana, studied it and devised methods and practices to master it. These practices
are better known as Pranayama since breath or prana is basic to life, the practice of Pranayama helps in harnessing
the prana in and around us, and by deepening and extending it, Pranayama leads to a state of inner peace.

a) Surya Bhedi
b) Ujjai
c) Sitkari
d) Sitli
e) Bhastrika
f) Bhramari
g) Murchha,
h) Kewali.

Pratyahara

Pratyahara is the “withdrawal of the senses” and it is the fifth element among the eight stages of Patanjali’s Ashtang
Yoga, as mentioned in his classical work. 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.

Dharana

The last three limbs of Ashtang Yoga are the three essential stages of meditation. 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.

Dhyana

Dhyana is the state of meditation, when the mind attains a state of concentration without getting distracted. Strictly
speaking, unlike the other six limbs of yoga, this is not a technique but rather a state of mind, a delicate state of
awareness, where the mind has been quieted, and, in the stillness, it produces few or no thoughts at all. This state
rightfully precedes the final state of Samadhi.

Samadhi

Samadhi or total absorption is 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

If there is any imbalance in the constituents of the body, it leads to diseases. 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.
These six cleansing processes are excellent practices designed to purify the whole body, and to get good health. Nauli
and Dhauti are higher practices, hence not mentioned here.

KAPALABHATI

This involves forceful and fast diaphragmatic breathing. In a comfortable sitting position, one exhales forcefully by
contracting the abdomen and inhales. The exhalations and inhalations are accompanied with the abdominal
movements which take place in quick successions for a number of times depending on one’s capacity.

BENEFITS

 This is a great cleanser for the respiratory passages including the sinuses.
 It improves respiratory function and promotes circulation.
 Improves balance.
 It removes acidity and gas related problems.
 It cures sinus, asthma, and hair loss.

PRECAUTIONS

 Pregnant women, patients suffering from a slipped disc, and asthma patients should avoid it.
 It should not be performed during menstruation.

TRATAKA

It is still-gazing at a point selected in the form of a black dot on a paper, or an unwavering flame or any other object
of choice. One has to continue still-gazing until tears roll down.

BENEFITS

It improves the eyesight and tones up the visual mechanism.

It also helps in concentration.
It helps to calm the mind and remove distractions.

PRECAUTIONS
a. People suffering with epilepsy should not practice trataka on candle.
b. Kids should avoid practicing trataka.

NETI

Neti is the yogic system of body cleansing techniques. It is intended to mainly clean air passages in the head.

JALNETI

Jal Neti is a technique used by yogis to stay away from diseases, and most importantly to use the breath well for their
yogic practices without any blockages.

TECHNIQUE

 In a feeding cup or a small pot having a nuzzle, take tepid water with a little salt added to it.
 Insert the nozzle in one of the nostrils.
 Bend the head a little sideward and pour water slowly into the nostril.
 Then repeat the same procedure with other with the other nostril. Thus, the nasal cavity is cleansed with
water
BENEFITS

 Jal Neti removes excess mucus and impurities in the nose.

 It reduces inflammatory conditions and builds up resistance in the atmosphere.
 Helps in preventing cold and cough.
 If practiced daily, can cure headache and migraine.

DHAUTI

Dhauti is a word in Hindi which means washing. Hence all the kriyas which involve washing can be said as dhauti
kriya.

PRANAYAM AND ITS TYPES

Pranayama forms an important component of Yogic Practice. 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.

ANULOM-VILOM OR NADI SHODHANA PRANAYAMA

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.

Surya is the sun and bhedhana

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 Padmasana, 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.
UJJAYI PRANAYAMA

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.

BHRAMARI PRANAYAMA

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.

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.

Technique
1. Sit in Padmasana or any comfortable asana. Place your hands on the knees in Jnana Mudra. 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 (anal lock).
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.

SHEETALI PRANAYAMA

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 (anal lock).
6. Then release chin lock and anal lock and exhale slowly through the nostrils.

ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH YOGA

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

Before the 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.
 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

The Sanskrit word yoga means union or perfect awareness, and nidra means sleep. 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 an effective technique for relaxation and helps towards stress-management and wellness.

Techniques

 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.
 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.
 Gently, repeat this process for the left leg.
 Take your attention to all parts of the body: stomach, navel region, chest.
 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.
 Take a deep breath in and observe the sensations in your body. Relax in this state for a few minutes.
 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.
 Taking your own time, you may then slowly sit-up, and whenever you feel comfortable, slowly, and
gradually, open your eyes.

Contraindications

 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.
 Do not do yoga nidra while driving or operating machinery, as you may fall asleep.
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.