CH-3 Yoga.pdf jfgjchhfghfgjgrthgcfjffh hhg

UNIT CONTENTS :
3.1
Meaning and
Importance of
yoga
Introduction
to Asthang
Yoga
3.2
Introduction
to
Yogic Kriyas
3.3

International Yoga Day
Celebrated all over the world on June 21 since its
inception in 2015. The idea of IDY was first proposed by
Prime Minister Narendra Modi during his speech at the
United Nations General Assembly (UNGA), on September
27, 2014.
Yoga is a physical, mental and spiritual practice that has
its routes mostly in India.
The date of June 21 was suggested by PM Modi in his UN
address as it is the longest day of the year in the
Northern Hemisphere and is highly important in many
parts of the world.

YOGA
3.1 Meaning and Importance of Yoga :
Meaning :
The term yoga is derived form a Sanskrit
word 'Yuj' which means join or union. In
fact joining the individual self with the
divine or universal spirit is called yoga.

In the modern era, Swami Vivekananda,
introduced the importance of Yoga to
the Western world, when he addressed
the World Parliament of Religions at
Chicago in 1893.
Some important benefits of practicing
yoga daily are:
● Reduces mental tension
● Cures and prevents from diseases
● Beautification of body
● Increases self-awareness
● Spiritual development
● Increases flexibility
● Reduces stress and anxiety

3.2 Elements of Yoga :
The main aim of yoga is to control over the mind.
This is Possible only follow to eight fold Paths or eight
steps also know as "Ashtang Yoga".
This system was Developed by Maharashi Patanjali.

1. Yamas : Yama is the first “limb” of Ashtang Yoga.
The 5 yamas are universal practices that help us
move forward in our personal and spiritual
development.
The five yamas ask practitioners to avoid violence,
lying, stealing, wasting energy, and possessiveness.
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”

a) Ahimsa (non-violence) :
Ahimsa means practicing kindness
towards others, towards animals and
towards ourselves in every thought
and action.
b) 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.

c) 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.
d) 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.

e) Aparigraha (non-
possessiveness) :
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.

2. 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. Energy
generated through the cultivation of the yamas
is harnessed through the practice of the
Niyamas.
a) Saucha or purity
b) Santosha or contentment
c) Tapa or austerity
d) Swadhyaya or self-education
e) Ishwar Pranidhan or meditation of the Divine.

a) Saucha :
It implies both external as well as
internal purity. The soul is purified
by knowledge. It advocates the
practices of intellectual purity,
purity of speech and of the body.
b) Santosha or contentment :
It is the second niyama, which is
described as not desiring more than
what one has earned through honest
labour.
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.
d) Swadhyaya or self-education :
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.

3. Asanas :
To maintain a comfortable
posture for everlasting period of
time is called Asana.
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.

4. 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 breath-
control exercise, Pranayama is the
art of the life force.
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.

According to Hatha Yoga, Pranayamas can be
classified under :
a) Surya Bhedi
b) Ujjai
c) Sitkari
d) Sitli
e) Bhastrika
f) Bhramari
g) Murchha, and
h) Kewali.

5. Pratyahara :
Pratyahara is the “withdrawal of the
senses” and it is the fifth element
among the eight stages of Patanjali’s
Ashtang Yoga.
6. Dharana :
The last three limbs of Ashtang Yoga.
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.

7. 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.
8. 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.

3.3 Introduction to Yogic kriyas :
The human body requires both internal
and external cleanliness for proper
functioning.
Generally, we carry out outer
cleanliness, which is very easy, but
inner cleanliness is slightly difficult.
Inner cleanliness of our body can be
accomplished by practicing six yogic
Kriyas, also called Shat karmas or
Shudhhi Kriyas.

3.3 Six Yogic kriyas :
• 1. Neti – Nasal cleansing
• 2. Dharti – Stomach cleansing
• 3. Vasti – intestine cleansing
• 4. Nauli – Abdominal Massage
• 5. Trataka – Blinkless Gazing
• 6. Kpalbhati – Purification of frontal lob and lungs.

Benefits of Yogic Kriyas :
1. They help in overcoming many diseases
completely, so they are effective in Yoga
therapy.
2. The practice of the shat karmas creates
harmony between body and mind.
3. The different systems of the body are
purified by the practice of the shatkarmas, so
energy can flow through the body freely.
4. Practicing the shatkarmas increases the
capacity to work, think, digest, taste, feel,
experience etc.

Q.1. Who is the writer of 'yogsutra'?
(a) Vedyas
(b) Baba Ramdev
(c) Swami vivekanand
(d) Maharshi patanjali.

Q.2. The components of yoga are
(a) Four
(b) Six
(c) Eight.
(d) Two

Q.3. Which of the follwoing is not a part
of yama?
(a) Sataya
(b) Aprigrah
(c) Asteya
(d) Santosh.

Q.4. Which is the eighth limb of Ashta
yoga?
(a) Dhyana
(b) Dharana
(c) Samadhi.
(d) Pratayahara

Q.5. Which of the following is not a body
building Asanas?
(a) Dhanurasana
(b) Ehakrasana
(c) Mayurasana
(d) Savasana.

Q.6. The number of yogic kriyas are
(a) Four
(b) Five
(c) Six.
(d) Three

Q.7. Dharana is the concentration of
__________.
(i) Mind.
(ii) Body
(iii) Heart
(iv) Limbs

Q.8. State whether these statements are
True or False :
Positive health means freedom from
disease

Q.9. __________ is also known as
yogic breathing.
(i) Dhyana
(ii) Niyama
(iii) Pranayama.
(iv) Samadhi

Q.10. State whether these statements
are True or False :
The term asana means sitting in a
particular posture which is comfortable
and which could be maintained steadily
for a long time.

Short Answer Questions :
1. In which epics and ancient Sanskrit texts
has Yoga been mentioned?
Ans. Yoga has been mentioned in the
Ramayana, Mahabharata and the Upanishads.
2. What does the word ‘Yoga’ imply?
Ans. The word ‘Yoga’ implies the unification of
the physical, mental, intellectual and spiritual
aspects of a human being.

Long Answer Question :
1. What do you understand by pranayama? Describe its three parts in
detail.
Ans. The word pranayama is composed of two words, prana(meaning
‘life’) and ayam (meaning ‘control’). Thus it means ‘control and
regulation of the vital life force or energy’. It consists of three parts
(i) Puraka (Inhale) : When we breathe in, the chest expands, the
diaphragm contracts and the ribs move outwards and up.
(ii) Kumbhaka (Retain) : It consists of two parts, retaining the breath
after complete inhalation (called ‘internal Kumbhaka’) and retaining the
breath after complete exhalation (called ‘externa lKumbhaka’).
(iii) Rechaka (Exhale ) : When we breathe out, the chest contracts, the
diaphragm relaxes and the ribs move inwards and down.

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