The OFFICE of XII-B

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Class XII
UNIT-1

INTRODUCTION TO YOGA AND YOGIC PRACTICES – II

1.1 Shatkarma Meaning, Purpose and their Significance in Yoga Sadhna

Meaning

Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to be done to set up the
body for yoga practises. They are named shatkarma in view of fact that they are six in number. In
short: these techniques are done to clean digestion and excretory system of our body. These
system mean eyes, respiratory system, stomach related 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 get and keep the equilibrium of these tridoshas. They are known as Shat kriyas (six
purification processes) which are given as under:-

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.
The shatkarmas should always be learned and practiced under the supervision of an experienced
teacher.
Purpose and Significance :
 To maintain balance between tri-dosh Vata, Pitta & Kapha
 Bring chemical functional 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 & keep our body healthy.
 Contribute strength to our internal systems like respiratory system, blood circulation,
digestion, & immunity.
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These six cleansing processes are excellent practices designed to purify the whole body, and to get
good heal

A. KAPHALABHATI

Kapal Means Skull and Bhati means shining. In this practice, the breath is
forcefully exhaled through the nostrils by firmly concentrate in the abdominal
muscles after which the inhalation happens naturally. This is repeated 20 times
in quick, rhythmic process. This Kriya or cleansing process which cleanses the
impurity of the Kapal region and make it shine with purity, so it is called as
Kapal Bhati.

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
a. Slipped disc patients, and asthma patients
should avoid it.
b. It should not be performed during menstruation

B. TRATAKA
It is 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 concentration.
 It helps to calm the mind and remove distractions.
PRECAUTIONS
a. People suffering with epilepsy should not practice
trataka on candle.
Kids should avoid practicing trataka.

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C. 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.

TECHNIQUE OF JALA NETI

 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
a. Jal Neti removes excess mucus and impurities in
the nose.
b. It reduces inflammatory conditions and
builds up resistance in the atmosphere.
c. Helps in preventing cold and cough.
d. If practiced daily, can cure headache and migraine.

D. DHAUTI:-
It is a cleansing process for the alimentary canal,
including the mouth, the oesophagus, , the stomach,
intestines and rectum.

BENEFITS
a. It removes all the contents of the stomach
including excess secretions of the stomach and
undigested food.
b. It removes gas, acidity and indigestion.
c. It helps to cure cough and sore throat.

E. NAULI:-
It is cleansing practice of abdominal muscles to massage
& clean stomach and small intestine. This is one of the
difficult techniques to master. Nauli can be performed by
Pachima nauli, Madhyama nauli & Vama nauli.
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BENEFITS
 It gives massages and tones the entire abdominal area,
including the muscles, nerves, intestines, reproductive, urinary
and excretory organs.

 It is a training of the internal organs such as the stomach,

liver, spleen, urinary bladder, pancreas, gall bladder, and
large and small intestine.

 It helps to remove the toxic materials from the digestive tract.

E. BASTI:-
It is a method for purifying the large intestine either with or without water.

Benefits

 Basti helps in gastric troubles, indigestion and purification of the

large intestine that nourishes almost all tissues of body.

1.2 Introduction to Yogasanas: Meaning,Principals

and their Health Benefits

Yoga is a spiritual discipline dating back to some

5000 years in the history of Indian philosophy. It’s
purpose is mainly to unleash spiritual and mental
powers of an individual. However, in recent times yoga
has been extremely popular in the context of fighting
stress, anxiety and depression in these times of
industrialization and our super-fast lifestyles. While
yoga may look like just a couple of body-bending
exercises to the normal eye, a lot goes on under the
skin when the limbs are twisted and are left to
consciously
breathe.
Also, yoga is not just a set of asanas that one
performs on the mat, but rather a way of life. With a
healthy body and calm mind, one is bound to live a
happier and stress-free life.
ASANAS: MEANING, PROCEDURE,
PRECAUTIONS AND THEIR HEALTH
BENEFITS
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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 position which is comfortable

and steady. So, it cannot be wrong to say that yoga
asanas are practiced to improve the practitioner’s
ability to sit comfortably in one position for an
extended period of time, as it is necessary during
meditation. Nowadays, a particular asana is explained
in various ways by different teachers that make
students confused. Therefore, it is necessary for the
practitioners to know why they do practice with a
particular technique. Before we explain the
importance of the particular techniques for particular
asanas, we should first understand the importance of
asanas from the point of view of physical health.
Human body is made with various organs and
those organs are made up of tissues. So, it can be
said that the health of the human body depends on
the health of the tissues.
Physiologically speaking, there are three
conditions on which the human body remains healthy:
They are –
I. Constant supply of adequate nourishment to
the endocrine glands and other tissues.
II. Effective removal of waste products.
III. Proper functioning of all the nerve connections.
Cultural poses are fully capable of fulfilling these
conditions. (I, II) Elements necessary for the
nourishment of tissues are carried to them through
blood. This supply of nourishment depends not only
on the quality and quantity of the food, but also on
the power of the digestion and absorption of the
digestive system. In that way, the circulatory system
and digestive system are interconnected. This system
can be kept in a disciplined manner through cultural
poses. The smooth muscles of our digestive track
need a gentle and automatic massage for proper
functioning. When these abdominal muscles become
strong and elastic, they can become more effective.
Asanas like Bhujangasana, Salbhasana,
Paschimatanasana, Ardha-matsyendrasana, yoga-
mudra etc., help to keep our digestive function normal
by making the abdominal muscles stronger and more
elastic, keeping all the organs in their respective
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places and the removal of waste products properly.
Human health depends not only on the adequate
supply of nourishments but also on the secretions of
the endocrine glands. Yogic exercises have been
observed to be outstanding exercises for the
endocrine glands’ functions.

The most important element of nourishment is

Oxygen. By practicing asanas, we can keep our
respiratory system in a well-organized condition. For
proper breathing activity, the health of lungs and the
respiratory muscles should be in a good condition.
Salbhasana helps to keep them more strong and
elastic. The practice of anulom-vilom pranayama
helps to improve our lung volume capacity.
The third condition of the healthy body is the
healthy functioning of the nerve connections. All the
organs and tissues are regulated by the nervous
system.
Mainly because of the nerve-connections, every
organ and tissue can perform their proper function.
Asanas are found to be capable of preserving the
health of the brain and spinal cord. That means
asanas have beneficial effects on autonomic as well
as the peripheral nervous system which spreads
throughout the body.
Asanas can be categorized into Meditative and
Cultural poses. Cultural poses can be divided into
physical poses and relaxation poses.
Practice of yogic asanas, inattentively, may cause
several injuries. Therefore, some important points to
be kept in mind while performing yogic asanas are as
follows:
1. Asanas should not be done by only following
books, it should be under the guidance of an
experienced teacher.
2. Asanas should not be performed with jerks, but
slowly and step by step, gradually up till the final
pose on the condition that counter poses are
also done.
3. The final posture should be held for some time,
but not beyond one’s capacity. In case of injuries
or illness, the teacher should be consulted and
followed.
4. The place should be clean and ventilated.
5. Always breathe through the nose, unless any
specific instructions are given to the contrary.
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6. Do not practice beyond your limitation.

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7. Concentrate on the effects of the asanas on the

mind and the body.
8. Shavasana may be performed at any point of
time during asana practice, especially when feeling
physically and mentally tired.
9. After completing shatkarma, asana should be
performed, followed by pranayamas.
Regarding asanas, there are a few aspects that
need to be taken care of, such as the perfect time,
place, duration of an asana and the condition in which
the practice should be done. The aspects that need to
be taken care of, are as follows:
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 of asanas
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.
Restricted conditions
After going through a major surgery, one should
be recommended 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.

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Limitation for women

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.
TYPES 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, SuptaVajrasana,
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, and
Hanumanasana.

NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH ASANAS WILL BE DESCRIBED IN PRACTICAL
AND DEMONSTRATION CHAPTER.

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1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR

HEALTH BENEFITS

PRANAYAMA MEANING, PROCEDURE,

PRECAUTIONS AND BENEFITS
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.
Pranayama practice involves slow deep
inhalation (Puraka), holding breath (Kumbhaka) and
near complete exhalation (Rechaka).
The flow of Prana or vital energy to all the vital
parts of the body is regulated by these breath-
regulating practices. Regular practice of Pranayama
can modulate the sensitivity of chemo-receptors and
can also make the mind
calm and quiet.
These are the Pranayama mentioned in the Hatha
Yoga Texts.
(a) Anulom- vilom
(b) Suryabhedana,
(c) Ujjayi,
(d) Bharmari,
(c) Sheetkari,
(d) Sheetali,
Nadishodhan or Anulom-vilom, Suryabhedan,
Ujjayi, Sheetli, Bhramari, Pranayama are important
pranayamas to be practiced.
Before doing the above pranayamas, one must
follow the essentials for practicing them as stated
below:
1. External environment: - Any place that is well-
ventilated and free from noise, insects and files
should be preferred to practice pranayamas.

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2. 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.
3. Right time: - Morning is the best suited time to
practice Pranayamas.
4. Seat or Asana: - The seat should be soft, thick
and comfortable.
5. Asana: - Asanas such as Padamasana,
Siddhasana, Vajrasana and Sukhasana are
considered the most suitable postures for the
practice of pranayama.

NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH PRANAYAMAS WILL BE DESCRIBED IN

PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 ( MEDITATION)DHYANA AND THEIR HEALTH BENEFITS

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. Authentic meditation enables one to
focus

the present moment rather than dwell on the

unchangeable past or undetermined future.
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. Although a great number
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of people try meditation at some point in their lives, a Delhi
small percentage actually sticks with it for the long-
term. This is unfortunate, and a possible reason is that
many beginners do not begin with a mindset needed
to make the practice sustainable. Meditation is an
absolutely wonderful practice, but can be very difficult
in the beginning.
Types of Meditation (Dhyan)
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 literally just let your mind be fluid and
flow from one thought to the next, not really focusing
on one particular thing. For instance, if you live in a
noisy city, you don’t have to block out the outside
sirens and screaming children, you let your mind be
aware of the sounds without becoming too focused.
Spiritual Meditation: This type of meditation is
for those who regularly participate in prayer, as it’s
based on communicating with God. Just like the other
styles, you must be calm and quiet and then begin to
focus on a question or problem you might have. 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. Even though you’re

essentially using your mind, you’ll be amazed at how

rejuvenated you feel afterwards. In our day to day lives, our
minds really are in 10 different places at once!
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

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loudly during meditation. It may seem odd to be making Delhi
loud noises during a meditation session, but it’s actually
the sounds that become 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.
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.
 Very beneficial in insomnia.
 Infinite patience, and increase in 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.

1.4 Identify career opportunities in Yoga

 To accredit the studentS to become competent and committed professionals

willing to perform as yoga Instructor, Yoga teacher, Yoga therapist, Resource
officer in yoga, Yoga instructor and Naturopathy Doctor

 To accredit the student to have good health, To practice mental hygiene, To

possess emotional stability, To integrate moral values, To attain higher level
of conscious.

 To acquaint student with the theory & practical knowledge of yogasana,

Bandhas, Mudras and pranayama.

To enable student to prepare the yoga programme, yoga demonstrator etc.

~

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