SUB:- YOGA(841)

SUGGESTIVE QUESTION AND ANSWER (UT-1)

1. Explain briefly about shatkarma?
Shatkarma is made up of two words ‘Shat’ And ‘Karma’,where shat means six and karma means
action.Shatkarma are cleansing techniques (shuddhi kriyas). In short, these techniques are used to clean
digestion and excretory system of our body. These systems mean eyes, respiratory system, digestive
system and excretory system. If there is any imbalance in these systems of the body, it leads to diseases.
Yoga recommends six purification processes to keep the equilibrium in. They are known as Shat kriyas (six
purification processes) which are given as under:
I. Kaphalabhati - Purification of frontal lobes and lungs.
II. Trataka - Blinkless gazing.
III. Neti - Nasal cleansing.
IV. Dhauti - Cleaning of digestive track and stomach.
V. Nauli - Abdominal massage.
VI. Basti - Colon cleaning.
Purpose and Significance :
 To maintain balance between tri-dosh Vata, Pitta and Kapha
 Improve chemical functioning of the body and mind.
 Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From that point reviving
the course through Sushumna Nadi (both the nostrils).
 To eliminate toxins from our body.
 To purify our body from inside and keep our body healthy.
 Contribute strength to our internal systems like respiratory system, blood circulation, digestive,
and immune system.

2. What is kapal bhati? What are the benefits and precautions?

Kapal Means Skull and Bhati means shining. In this practice, the breath is forcefully exhaled through the
nostrils by firmly contracting the abdominal muscles after which the inhalation happens naturally. This is
repeated 20 times in quick, rhythmic process. This Kriya or cleansing process cleanses the impurity of the
Kapal region and makes it shine with purity, so it is called as Kapal Bhati.
BENEFITS
 This is a great cleanser for the respiratory passage including the sinuses.
 It improves respiratory function and promotes circulation.
 It improves balance.
 It removes acidity and gas related problems.
 It cures sinus, asthma, and hair loss.
PRECAUTIONS
 Slipped disc patients, and chronic asthma patients should avoid it.
 It should not be performed during menstruation

3. What is trataka? What are the benefits and precautions?

It is a still-gazing based technique for eyes. In this purifying method, you place a light source like a flame
at a manageable distance from yourself. Then look at the point of the flame without blinking your eyes
until tears start to flow.
 BENEFITS:-
 It improves the eyesight and tones up the visual mechanism.
 It also helps in increasing concentration.
 It helps to calm the mind and remove distractions.
PRECAUTIONS:-
 People suffering from epilepsy should not practice trataka on candle.
 Kids should avoid practicing trataka

4. What is neti?
A nasal cleansing procedure which purifies the nasal passages and prevent the onset of sinuses. It can be
performed in two ways: either using a neti pot to purify the passages with salt called Jala Neti, or using a
thread passed through the nostrils and out from the mouth called Sutra Neti.

5. What is the technique of Jalaneti? What are the benefits of practicing jalaneti?
TECHNIQUE OF JALA NETI
 In a feeding cup or a small pot having a nozzle, 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 the other nostril. Thus, the nasal cavity is cleansed with
water.
BENEFITS:-
 Jal Neti removes excess mucus and impurities inside the nasal cavity.
 It reduces inflammatory conditions and builds up resistance to the atmosphere
 Helps in preventing cold and cough.
 If practiced daily, it can cure headache and migraine.

6. What is Dhauti? What are the benefits of dhauti?

It is a cleansing process for the alimentary canal, including mouth, oesophagus, stomach, intestines and
rectum.
BENEFITS:-
 It removes all unwanted contents from the stomach including excess secretions of the stomach
and undigested food.
 It cures the problem of gas, acidity and indigestion.
 It helps to cure cough and sore throat.

7. What is nauli? What are the benefits of Nauli?

It is cleansing practice of abdominal muscles to massage and clean stomach and small intestine. This is
one of the most difficult techniques to master. Nauli can be performed by Pachima nauli, Madhyama nauli
and Vama nauli.
 BENEFITS :-
 It tones and massages the entire abdominal area, including muscles, nerves, intestines,
reproductive, urinary and excretory organs.
 It is a training of internal organs such as stomach, liver, spleen, urinary bladder, pancreas, gall
bladder, and large and small intestine.
 It helps to remove the toxic materials from the digestive tract.

8. Define basti?
It is a method for purifying the large intestine either with or without water.
Benefits :-
 Basti helps in are coming gastric troubles, indigestion and purification of the large intestine
absorbs the nutrients and water from undigested waste.

9. Define yoga asana.

Yoga is a spiritual discipline dating back to some the 5000 years in the history of Indian philosophy. It's purpose is
mainly to unleash spiritual and mental powers of an individual.

Asana means a state of being, in which one can remain steady, calm, quiet and comfortable, both physically and
mentally.

10. What is the meaning of asana ?

Asana means a state of being, in which one can remain steady, calm, quiet and comfortable, both
physically and mentally.
According to the Yoga Sutras of Patanjali "Sthiram sukham asanam" means a position which is comfortable
and steady.

11. Write restricted conditions of asanas?

After going through a major surgery, one should be advised not to perform asanas within 6 months. One can
restart the practice under the guidance of the teacher after 6 months or so, when the affected parts and muscles
become strong enough to bear the pressure of the performance

12. What are the limitations for women in asana?

Normally women during first 3 months of pregnancy should avoid all the asanas which create abdominal
pressure. During menstruation cycle, they should also avoid all the asanas.

13. Write in detail the correct time, place and duration of asana?
Time;-
Early morning is the best time for practicing asanas. It should be kept in mind that after taking lunch up to
4 hours, no asanas, mudras or pranayamas should be done.
Place:-
Practicing yoga asanas in a well-ventilated place or open air place is recommended. We should avoid
artificial air.
Duration:-
 It depends on the availability of the time. Normally, a healthy man should practice asanas for 45 minutes
every day, and pranayamas for 15 to 20 minutes. If kriyas are to be performed, 30 minutes can be given
for them.

14. Describe various categories of asanas?

Various categories of asanas are:
Supine Line Asanas - These prepare you to proceed further in yoga and bring consistency in the
development of physical and mental pliability. Examples of such Asanas are Sarvangasana, Ardha
Halasana, Chakrasana & Pawanmuktasasna.
Prone Line Asanas -These bring physical and mental, sharpness and alertness. The postures are the
opposite of forward bends as are the effects. In prone line asana, the posterior spine is extended, bringing
constituency and mental peace. Such Asanas are Bhujangasana, Salbhasana, Dhanurasana & Naukasana.
Sitting Asanas- Sitting upright in supine extending positions, and sadaka help prepare physically and
mentally for pranayama. Some of them are Padmasana, Supta Vajrasana, Paschimottanasana, Ardh-
matsyendrasana & Yogamudra.
Standing Asanas - Beginners should start with these as they bring elasticity in the joints and muscles, in
addition to building up stamina and physical ability. These constitute the most basic of trainings in the
early stage of yoga practice. Some basic standing poses are utkatasana Tadasana, Trikonaasana,
Hanumanasana, Gyan Mudra

15. What is meditation?

Meditation (Dhyan) is a state of pure consciousness, which transcends the inner and outer senses.
Meditation can be an effective form of stress reduction and has the potential to improve quality of life and
decrease health care costs. Meditation involves achieving a state of "thoughtless awareness" in which the
excessive stress producing activity of the mind is neutralized without reducing alertness and effectiveness.
Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of
well- publicized health benefits including increased concentration, decreased anxiety, and a general
feeling of happiness.

16. Explain pranayama?

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. Regular practice of pranayama can
modulate the sensitivity of chemo-receptors and can also make the mind calm and quiet.

17. Explain types of meditation.

Mindfulness Meditation: The most well-known type of meditation, mindfulness meditation, is about being
aware of the sounds and activities happening around you. It's almost a flow-like type of meditation,
because you just let your mind be fluid and flow from one thought to the next, not really focusing on one
particular thing
Spiritual Meditation: This type of meditation is for those who regularly participate in prayer, as it's based
on communicating with God. This style of meditation can not only be relaxing, but rewarding as well.
Focused Meditation: If the idea of clearing your mind of all thoughts stresses you out, focused meditation
is great because you can focus on a sound, object, mantra, or thought. The key here is to just focus on one
 of these things and stay committed to that one thought or object. This is when relaxation music comes in
handy.
Movement Meditation: Movement meditation may seem intimidating, but if you're by yourself and you
really get into it, it can be extremely uplifting and relaxing at the same time. Sitting with your eyes closed,
simply focus on your breath and try out different gentle, repetitive flowing movements. Rather than focus
on a sound, object, or thought, just turn your attention to your movement. A slow left and right swaying
motion can be therapeutic, or you could try moving your entire upper body in a slow circular motion.
Mantra Meditation: Mantras are words that are chanted loudly during meditation. It may seems odd to
make loud noises during a meditation session, but it's actually the sounds that becomes the object being
focused on. In yoga, the mantra Om is regularly used since it delivers a deep vibration that makes it easy
for the mind to concentrate on that particular sound.

18. What are benefits of meditation?

Benefits of Meditation (Dhyan)
 A feeling of tranquility and freedom in daily life.
 Reduction in psychological disorders like anxiety, tiredness and depression etc.
 Relief from various pains, such as headache, joint pains etc
 Highly beneficial in insomnia.
 Increase in patience, and affection and sympathy for others.
 Growth in devotion and belief in the Supreme Being.
 A stronger urge and aptitude for service and cooperation in social life

19. What are the career opportunities in yoga?

 Yoga instructor
 Yoga teacher
 Yoga therapist
 Resource officer in yoga
 Yoga Demonstrator
 Naturopathy doctor
 Ayurvedic doctor