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Yoga Meaning Definition Importance and Uses

Yoga is essentially a spiritual discipline based on an extremely subtle science, which focuses
on bringing harmony between mind and body. It is an art and science of healthy living. The
word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to
unite’. As per Yogic scriptures the practice of Yoga leads to the union of individual
consciousness with that of the Universal Consciousness, indicating a perfect harmony
between the mind and body, Man & Nature. According to modern scientists, everything in the
universe is just a manifestation of the same quantum firmament. One who experiences this
oneness of existence is said to be in yoga, and is termed as a yogi, having attained to a state
of freedom referred to as mukti, nirvana or moksha.

"Yoga” also refers to an inner science comprising of a variety of methods through which
human beings can realize this union and achieve mastery over their destiny. Yoga, being
widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley civilization –
dating back to 2700 B.C., has proved itself catering to both material and spiritual upliftment
of humanity. Basic human values are the very identity of Yoga Sadhana.

The aim of Yoga is Self-realization, to overcome all kinds of sufferings leading to 'the state of
liberation' (Moksha) or ‘freedom’ (Kaivalya). Living with freedom in all walks of life, health
and harmony shall be the main objectives of Yoga practice. Yoga is a spiritual and ascetic
discipline, a part of which, including breath control, simple meditation, and the adoption of
specific bodily postures, is widely practiced for health and relaxation. Yoga is an ancient art
based on a harmonizing system of development for the body, mind, and spirit. The continued
practice of yoga will lead you to a sense of peace and well-being, and also a feeling of being
at one with their environment. Yoga is a holistic package for happy living. It provides
techniques to unite the body, mind and breath, and connect to the inner core of our being the
spiritual aspect of our lives. Spirituality gives inner strength; Spirituality gives inner strength
to manage difficult situations and to keep smiling. Being established in the Self, your inner
peace spreads outward, and makes you a more responsible human being full of caring,
sharing and love. In sleep you get rid of fatigue, but the deeper stresses remain in your body.
Meditation, Yoga, and Sudarshan Kriya cleanse even the deepest layers of your
consciousness, leaving you rested and refreshed.
Yoga includes the practices of meditation, contemplation and self-study (svadhyaya),
chanting, and devotional practices. It also includes seva (usually defined as ‘selfless service’),
physical postures (known as asanas) and breathing techniques (pranayama).

Physical aspect – The important benefit of yoga is physical well being. The aging process,
which is largely an artificial condition, caused mainly by autointoxication or self poisoning,
can be slowed down by practicing yoga. By keeping the body clean, flexible and well
lubricated we can significantly reduce the catabolic process of cell deterioration. To get the
maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and
meditation.

Regular practice of asanas, pranayama and meditation can help such diverse ailments such as
diabetes, blood pressure, digestive disorders, arthritis, variocose veins and heart conditions.

Laboratory tests have proved the yogi’s increased abilitities of consciously controlling
autonomic or involuntary functions, such as temperature, heartbeat and blood pressure.

Research into the effect of yogic practices on HIV is currently under way with promising
results. According to medical scientists, yoga therapy is successful because of the balance
created in the nervous and endocrine systems which directly influences all the other systems
and organs of the body. Yoga acts both as a curative and preventive therapy. The very essence
of yoga lies in attaining mental peace, improved concentration powers, a relaxed state of
living and harmony is relationships.

Mental aspect: Many people who practice yoga speak of freeing the mind from mental
disturbances ‘calming the spirit’ or ‘steadying the mind : Reduction of nervousness,
irritability and confusion, depression and mental fatigue and some of the benefits
experienced. Yoga is said to result in the reduction of a variety of mental ills. These may
range all the way from vague feelings of frustration, persecution, insecurity, on the one hand,
to acute and specific types of insanity, on the other. Yoga helps us to be relaxed and handle
stressful situations more easily. It teaches us how to quiet the mind so we can focus our
energy where we want to go into a difficult yoga pose. It always encourages positive thoughts
and self-acceptance.

Social aspect: Yoga impresses upon discarding violence and corruption which are the
polluters of social life. Violence is intentional persecution whereas Ahimsa is its avoidance.
 Ahimsa is not the repudiation of ‘otherness’ but it is the sacrifice of that persecution which
can be held valid in the presence of the other. Likewise truth being avoidance of deceit
through gullible words is execution of altruism through valid and secret words. Asteya in the
form of avoidance of others possession and Aparigraha in the form of no amassing of the
riches creates a social balance from economic point of view. Out of these, the former
indicates about the wrongs of consumption without producing anything and the latter declares
the hoarding, exploitation and artificiality created scarcity to create imbalance in the social
life is improper. Thus these principles educate us to ‘produce more and accumulate

less’ or ‘Maximum production and minimum profit’. Maitri, Karuna, Mriduta and Upeksha
which have been accepted in Patanjali’s yoga, can be implemented only in the social context
and these feelings gradually soften the behavior towards commonly hard, hit people,
progressive individuals and the enemies.

Spiritual aspect – Yoga builds awareness of our body, feelings, the world around us, the
needs of others. It promotes interdependence between mind, body and spirit. Apart physical
and psychological benefits of yoga the major impact of yoga on the spiritual energy, self
consciousness and mindfulness. Mindfulness refers to focusing our attention on what we are
experiencing in the present movement without judging ourself. The scientist has found that
by regular practicing of Dhyana many parts of brain got activated and release the
neurotransmitters enzyme which increases mindfulness and mind awareness.

2. Definition of Raj Yog, Hath Yog, Bhakti Yog, Gyan Yog, Karma Yog
Raja yoga is one of the four classical schools of yoga alongside Jnana (knowledge or self-
study), Bhakti (devotion) and Karma (action), each offering a path to moksha (spiritual
liberation) and self-realization.

In Sanskrit, raja means ‘king" or ‘royal," referring to the status of Raja yoga as a "royal path"’
or principal form of yoga. Traditionally, Raja yoga refers to both the goal of yoga and the
method of attaining it. As such, it is also considered to be the state of peace and contentment
that arises from sustained yoga and meditation practice.

In essence, Raja yoga is the yoga of mind and body control, with a focus on meditation and
energetics. It encompasses teachings from all the different paths, and it is from Raja yoga that
hatha yoga and modern asana practice developed.
Since Raja yoga involves all three dimensions of human existence (physical, mental and
spiritual), it enables practitioners to achieve balance and harmony on all of these levels.

Hatha yoga is a branch of yoga primarily concerned with mastery of the body, and it is
arguably the tradition most familiar to Western culture. The term is derived from the
Sanskrit ha, meaning "sun," and tha, meaning "moon," leading to the common
interpretation that Hatha practices are designed to unite and balance these two energies.
However, the literal translation of Hatha is "force," alluding to the physical techniques
used within this tradition.

Traditionally, Hatha yoga offered a total life philosophy, incorporating how we relate to
external and internal experience as a path to inner peace. One of the most prominent
ancient texts on Hatha yoga is Patanjali’s Yoga Sutras, a series of 196 aphorisms written
in Sanskrit around 400 AD.

Patanjali describes Hatha yoga as an eightfold path, consisting of eight mind-body

disciplines to be mastered. All other physical practices of yoga such
as Vinyasa, Ashtanga and Iyengar stemmed from the Hatha yoga tradition.

Bhakti yoga is one of the four classical schools of yoga alongside Jnana (knowledge or

self-study), Karma (action) and Raja (meditation), each offering a path
to moksha (spiritual liberation) and self-realization.

Derived from the Sanskrit root, bhaj meaning "to serve God," Bhakti yoga is a practice of
selfless devotion and recognition of the Divine in everything.

Bhakti yoga is one of the most common paths of spiritual development, particularly in
India where the practice originated. The concept was first described in the Bhagavad
Gita and the Upanishads, ancient Hindu texts which focus on liberation from suffering.

Bhakti yoga involves surrendering to the Divine or uniting with the universal
consciousness, through practices such as chanting, singing, dancing and selfless service
within the community.

Gyana Yoga.Gyana means knowledge. Gyana Yoga is the path where reality is
discovered through insight, practice and knowledge. Gyana Yoga has four principles:

Viveka - Discrimination

Vairagya - Renunciation
Shatsampatti - The Six Treasures

Mumukshtva - Constant Striving for God

Viveka - Discrimination

Viveka is the purest form of knowledge. It can also be described as the supreme authority
of our conscience. Our conscience tells us what is right and what is wrong. Mostly we
know very well what we should do, however, our egoistic desires generally show
themselves as stronger and drown the voice of conscience within us.

Vairagya - Renunciation

Vairagya means to liberate oneself inwardly from any desire for earthly pleasure or
possessions. A Gyana Yogi has realised that all worldly pleasures are unreal and are
therefore without lasting value. A Gyana Yogi seeks the unchanging, the eternal Supreme
- God. All things of this earthly realm are transitory and therefore a form of unreality.
Reality is the Atma, the Divine Self, which is indestructible, eternal and unchanging. The
Atma is comparable to space. Space is always space - one cannot burn it or cut it. If we
put up walls we create single “individual” compartments. How-ever, space does not
change itself because of this, and one day when the walls are removed, there only remains
undivided, endless space.

Shatsampatti - The Six Treasures

This principle of Gyana Yoga comprises six principles:

Shama - withdrawal of the senses and the mind.

Dama - control of the senses and the mind. To restrain oneself from negative actions,
such as stealing, lying and negative thoughts.

Uparati - to stand above things.

Titiksha - to be steadfast, disciplined. To endure through and overcome all difficulties.

Shraddha - faith and trust in the Holy Scriptures and the words of the Master.

Samadhana - to have determination and purpose. Whatever may come, our aspirations
should always be directed solely towards our goal. Nothing should ever be able to
dissuade us from this.

Mumukshtva - Constant Striving for God

Mumukshtva is the burning desire in the heart to realise God and unite with God. The
Supreme and Eternal Knowledge is AtmaGyana, the Realisation of our true Self. Self-
Realisation is the experience that we are not separate from God, but are one with God and
all of life. When this Realisation dawns, the boundaries of the intellect are opened and
absolute. All encompassing love fills our heart. It also becomes clear that whatever harms
others, ultimately harms us. So finally we understand and obey the Universal precept of
Ahimsa, non-violence. In this way the path of Gyana Yoga unites with the principles of
Bhakti Yoga, Karma Yoga and Raja Yoga.

3. Yogic Diet
Just as yoga is necessary for the body, in the same way, a yogic diet is needed for the
purity of both mind and body. Due to which many diseases are cured, and the body
also feels light. With the change of seasons, there has also been a change in the food
habits. After winter once again regular yoga has been included in the routine. In such
a situation, it will be easy to stay healthy in this season with a compound diet. Only
fresh fruits and vegetables are included in the yogic diet. It is forbidden to eat packed
and canned food. This diet is also called Satvik diet. Apart from reducing weight, this
diet strengthens the digestive system and also removes stress.

The yogic diet is based on the yogic principles of purity and balanced living. Foods
with sattvic properties are included in this. Along with increasing the energy level in
the body, it also creates a balance between mind and body. Our body is directly
connected with the mind. So what are we eating? It is very important to take care of
this. By eating a compound diet, the toxins of the body are easily excreted in the form
of faeces, urine and sweat.

what to eat in yogic diet

Whole grains are only a part of the compound diet. Along with increasing
metabolism, it also reduces weight. Fiber is found in plenty in this vegetarian food,
whole grains like oats and barley if taken for breakfast. So there is no shortage of
fiber in the body throughout the day. Vitamins, minerals and other nutrients present in
fresh fruits in a yogic diet maintain energy in the body. On the other hand, eating
fresh vegetables protects against many diseases by providing potassium, fiber and
other nutrients.
 How to follow a yogic diet
Begining and adhering to a yogic diet can certainly be challenging. It is best to take it
slow and ease your way into it. Start with just one or two changes and see how you
feel. Slowly explore and add more changes as you can. Most importantly, make sure
these changes do not create stress or imbalance in your life.

Eat fresh seasonal foods

A yoga diet consists of whole, fresh, seasonal foods and organic, locally grown foods, and
as close to their natural state as possible. Try to grow your own vegetables in a garden or
container, shop at farmers’ markets, or buy directly from local farmers. Buy fresh produce
that’s in season, and avoid processed and packaged items, even if they are organic.

Be vegetarian
A plant-based, whole-food diet is essential for yogis. Fortunately, vegetarianism and
veganism have become quite popular, making going meat-free much easier when grocery
shopping, cooking, and dining out. Nuts, dairy products, leafy greens, and legumes are all
great sources of high-quality protein.

Avoid chemicals and stimulants

We are exposed to chemical substances just about everywhere–in the air, in the water, and
in the food that we consume. One of the goals of hatha yoga is to purify the physical and
energetic bodies. Thus, reducing or eliminating chemicals and stimulants is encouraged.
Wherever possible, avoid processed foods, artificial sweeteners, caffeine, alcohol, and
tobacco to move towards a healthier lifestyle and to create purity in the body and mind.

Eat at regular intervals and allow space between meals

Except for the first meal of the day, it’s important to allow at least five hours between
your meals. This allows your system to fully digest from your last meal. When you eat at
regular intervals, your meals will taste better, and you will be less likely to overeat. It
would be best if you ate only when you are truly hungry and not because of stress or
boredom.

Eat two hours before asana practice or sleep

To avoid the discomfort of a full stomach during asana practice, it’s important to keep
your meals small and light. It’s also important to eat at least two hours before your yoga
sessions.

Make lunch the biggest meal of the day

Ayurvedic theory states that the digestive fire is strongest at midday and encourages the
largest meal to be consumed at lunchtime. Raw vegetables and difficult to digest proteins
are best suited for a yogi‘s lunchtime meal. Small amounts of fats should come from
wholesome sources such as nuts and seeds and cold-pressed olive oil or high-oleic
safflower oil.

Eat mostly cooked foods at dinner

Yogic diet recommendations encourage eating a cooked dinner because it’s easier to
digest than a raw meal. The body digests cooked food much more easily, which allows
for quicker absorption and allows you to rest more after a meal. Try to eat as many
cooked vegetables at your evening meal. Incorporate soothing soups and root veggies like
carrots, sweet potatoes, yams, winter squash, and beets.

Emphasize healing herbs and spices

A yoga diet emphasizes healing herbs and spices, like turmeric, cardamom, cinnamon,
ginger, fennel, mint, basil, cumin, parsley, cilantro, and black pepper. These spices offer
many benefits to your body, including aiding digestion, alkalizing the blood, increasing
mood, reducing anxiety, and promoting cleansing and healing.

To make your diet more healing, work on adding more of these healing
herbs to your meals. You can also use some of these in herbal teas as well.

Eat with mindfulness and a positive attitude

Your attitude towards your food is more important than the food itself. In our fast-paced
world, it’s hard to think of food in terms of a spiritual practice. That’s why yoga teaches
that eating should be an act of love and gratitude; you are taking sustenance from Mother
Earth, and you should honor that.

Mindful eating can help you avoid mindless munching or bingeing,

helping you focus on what you’re grateful for, as well as what you’re not.
When you develop peace of mind about food, you can start to learn how to
eat mindfully, control how much you eat, and understand what your body
 needs to maintain balance and health. Being mindful of what you eat can
lead to weight loss, a healthier heart, a calm mind, and a longer life.

Consider fasting
The concept of fasting should be considered in the context of a yogic diet. Fasting is the
practice of abstaining from food and/or drink for a period of time. The purpose of fasting
is to cleanse the body, seek a spiritual goal, or express devotion to a chosen deity.

The different fasting methods also vary in their requirements–from

abstinence from all food and liquids to abstinence from only certain foods,
for example. Fasting is not recommended for those who have poor
digestion or a tendency towards weight gain. Fasting for more than a few
days is not recommended as it puts excessive stress on your body’s
systems.

4. Astanga Yoga
Introduction about Astanga Yoga
In Sanskrit "Ashta + anga" is ashtanga. "Ashta" means Eight and "Anga" is limbs so it means
Eight Limb path, Ashtanga yoga is based on Yoga Philosophy of Patanjali. The asanas,
Pranayamas or the dharana which we have studied earlier or the yam and niyam are based
on the Yoga Sutras of Patanjali. Hence, we will acquaint ourselves with the fundamentals as
stated by Patanjali first.
Ashtanga Yoga is the eight-limbed path of conscious living and spiritual practice that guides
one towards Self-Knowledge, liberation and cessation of personal suffering. It is presented in
the Yoga Sutras which was compiled around 200 BCE by the great sage Patanjali.

The Eight Limbs are as follows:

1. Yama – Restraints
Ahimsa – non violence
Satya – truthfulness
Asteya – non stealing
Brahmacharya – sublimating sexual energy
Aparigraha – non greed
2. Niyama – Observances Shaucha – purity within & without Santosha – contentment Tapas –
discipline Svadyaya – Self / scriptural study Ishvarapranidana – surrender 3. Asana – Posture
4. Pranayama – Control of breath and prana 5. Pratyahara – Directing the senses inwards 6.
Dharana – Concentration 7. Dhyana – Meditation 8. Samadhi – Unified consciousness Yogas
3. Asana – Posture
4. Pranayama – Control of breath and prana
5. Pratyahara – Directing the senses inwards
6. Dharana – Concentration
7. Dhyana – Meditation
8. Samadhi – Unified consciousness Yogas

Mental and Spiritual benefits of Surya Namaskar

A collection of evidence-based researches through centuries of Indian yogic practices amply

suggest that there is a science behind ‘Suryanamaskar’, which is one of the most widely
practised Yogic Asanas. ‘Suryanamaskar’ or the ‘sun salutation’ is a set of dynamic postures,
constituting a complete health capsule for the whole body, mind, intellect and psychology
through all stages of life, highlighting the scientific basis of Indian traditions and practices.
The Sun is the greatest source of energy and if its energy is extracted properly, it offers great
benefits to mankind and ‘Suryanamaskar’ is a salutation process to the Sun with greater
poise, composure, physical & mental discipline, elevating to the level of ‘Sadhana’ by
chanting the twelve names of the Sun god.

The sequence of asanas under Suryanamaskar increases mobility of joints, extends muscle
power and vitality, improves metabolic rate, cardiovascular stimulation, respiratory capacity,
mental and psychological health. From improving the functioning of endocrine glands to
positive effects on puberty, menstrual cycle, ageing process and childbirth, ‘Suryanamaskar’
is a boon for those who want to attain all round developments of life.

The best way of breathing is yogic or conscious breathing, and the breathing components
incorporated in ‘Suryanamaskar’ serve this very purpose by helping the lungs to function to
their maximum ability, lengthening inhalation and exhalation. The most effective way of
eliminating toxins from the body is breathing out, which is corrected and enhanced by
‘Suryanamaskar’, which also helps maintain healthy skin and prevent skin diseases.

From the scientific point of view, ‘Suryanamaskar’ improves the metabolic functioning of the
body and regulates the secretions of various glands which directly affect our mind, helping to
have a good mind management and is suggested as an effective relaxation strategy on highly
stressed people including students, office goers and others, as it effectively improves neuro-
muscular functions. The dynamic movements in each step of the practice make the body
contract and expand its muscles alternatively. This makes the stagnant blood at the inactive
muscles and joints to be redirected back to the kidneys and lungs for purification and
improving peristalsis of the intestines and stimulating blood circulation throughout the body.
It also massages and tones up kidneys.

Varied poses of ‘Suryanamaskar’ are said to produce specific muscle activation patterns,
which improves cardiovascular parameters and pulmonary function. In Indian system,
‘Suryanamaskar’ is often considered as a bridge between ‘SukshmaVyayama’ and other
advanced ‘Asanas’ and ‘Pranayamas’. Such exercises relieve all kinds of mental disturbance,
which is greatly caused by imbalances in hormones. It stimulates the brain centers and the
associated nerve fibers running throughout the body, providing a balance between the
circulatory, respiratory and endocrine systems.

The practice of ‘Suryanamaskar’ also helps in the yogic management of a number of diseases
like ulcer, constipation, mal-absorption states, tonsillitis, diabetes, hepatitis, obesity,
musculoskeletal system, joints, menstrual disorders and others. Hence, ‘Suryanamaskar’ is
suggested to be practised early in the morning facing the newly rising sun.

During Suryanamaskar, 12 steps or postures are followed. They are- Pranamasana,

Hastauttanasana, Hastapadasna, AshwaSanchalanasana, Dandasana, Ashtanga Namaskar,
Bhujangasana, AdhoMukhaSvanasana, AshwaSanchalasana, Hastapadasana,
Hastauttanasana, Tadasana and each step is performed with a coordinated breathing pattern
along with the required physical posture. In the end, chanting of the twelve names of Surya
while performing the ‘Suryanamaskar’ yields tremendous vibrations and energy to our body
and mind, which helps in keeping us motivated and energized through the day and activities
that we perform.
Definition method and benefits of Shath Karma (षट्कर्म)

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. Ifthere 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 - Blinklessgazing.
3. Neti - Nasal cleansing.
4. Dhauti - Cleaning of digestive track and stomach.
5. Nauli - Abdominalmassage.
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 SushumnaNadi
(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.
These six cleansing processes are excellent practices designed to purify the whole body, and
to get good health.
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 KapalBhati. 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.
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
Pachimanauli, Madhyamanauli&Vamanauli. 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.
F. 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.

Definition Meaning and Methods of Yogasana

Definition - What does Yogasana mean?

Yogasana is a term that, in its narrow definition, describes a seated posture in yoga typically
used for meditation, such as a basic cross-legged position like sukhasana (easy pose). The
word originated in the 19th century from the Sanskrit, yoga, meaning “union” and asana,
meaning “seat,” “posture” or “pose.”
In modern usage, yogasana — or asana for short — is used to describe a wide range of yoga
poses, not just seated postures. Yogasanas today include reclining poses, standing poses,
inverted postures, among others.
Yogapedia explains Yogasana
Yogasanas are most associated with the physical practice of Hatha yoga. Some are practiced
for their physical benefits, such as relaxation, increased flexibility or strength. Other
yogasanas are valued more for their mental, emotional or spiritual benefits, such as enhanced
focus, mental clarity or connection to the higher Self.
Some examples of traditional seated yogasanas are:
Padmasana (lotus pose) — cross-legged with the feet resting atop the thighs.
Siddhasana (perfect or accomplished pose) — cross-legged with the feet close to the body
and one foot resting atop the other.
Vajrasana (thunderbolt pose) — seated with the shins and tops of the feet on the ground and
the buttocks resting on the heels.
Rules of yoga asana
Yoga poses should be practised in the morning. It is better to do yoga after taking bath.
Yoga poses should be performed at peaceful and airy place.
Yoga poses yields more results when done with full concentration.
The practice of Asana should be increased gradually. It opens up the body and gives
elasticity.
We should be dressed scantily while performing yoga but during winters proper clothes
should be worn.
It can be performed by a person of any age. But prior to start practice, guidance should be
taken from trained professional.
These exercises should be performed with empty stomach. The meal should be taken after at
least 2 hours of yoga Aasan.
Pranayam should not be performed by a sick person.
Shav Aasan must be performed after completing the yoga. Aasans benefit only when
followed by shavaAasana.
Top 10 benefits of yoga
Yoga helps you in all-around fitness
Yoga benefits in weight loss
Yoga is one of the best solutions for stress relief
Yoga helps for inner peace
Yoga Improves Immunity
Practice of Yoga Offers Greater Awareness
Yoga improves relationships
Yoga Increases Energy
Yoga Gives you Better Flexibility and Posture
Yoga helps in improving intuition
1. Yoga helps you in all-around fitness
As Gurudev Sri Sri Ravi Shankar puts it, “Health is not a mere absence of disease. It is a
dynamic expression of life – in terms of how joyful, loving, and enthusiastic you are.” Yoga
poses, pranayama (breathing techniques) and meditation are a holistic fitness package. The
benefits accrued by being a regular practitioner are numerous. Some very discernible ones
are:
Improves health
Gives mental strength
Improves physical strength
Protects from injury
Detoxifies the body
2. Yoga benefits in weight loss
Sun Salutation and KapalBhati pranayama are highly useful for losing weight. Moreover,
with regular practice of yoga, we tend to become more sensitive to our body and its needs.
This, in turn, helps keep a check on our food intake and body weight.
3. Yoga is one of the best solutions for stress relief
A few minutes of yoga daily can be a great way to get rid of stress, both in body and
mind. Yoga postures, pranayama, and meditation are effective techniques to release stress.
4. Yoga helps for inner peace
We all love to visit peaceful, serene spots that are rich in natural beauty. Little do we realize
that peace can be found right within us and we can take a mini vacation to experience this any
time of the day. Yoga is also one of the best ways to calm a disturbed mind.
5. Yoga Improves Immunity
Our system is a seamless blend of the body, mind, and spirit. An irregularity in the body
affects the mind and similarly, unpleasantness or restlessness in the mind can manifest as an
ailment in the body. Yoga poses help massage organs and strengthens muscles while
breathing techniques and meditation release stress and improve immunity.
6. Practice of Yoga Offers Greater Awareness
The mind is constantly involved in an activity – swinging from the past to the future – but
never staying in present. By simply being aware of mind’s tendency, we can save ourselves
from getting stressed or worked up. Yoga and pranayama help create that awareness and
bring the mind back to the present moment, where it can stay happy and focused.
7. Yoga improves relationships
Yoga can even help improve your relationship with your loved ones. A mind that is relaxed,
happy and content is better able to deal with sensitive relationship matters. Yoga and
meditation aids in keeping the mind happy and peaceful. Gradually, you will also notice an
improvement in your relations with those around you.

Definition and Importance of Pranayam

Pranayama is a system of techniques used to harness and manipulate universal energy known
as prana. It is an integral aspect of yoga, often incorporated into asana practice or used as a
preliminary step for meditation.
The term is derived from several Sanskrit roots; prana meaning “vital life
force,” yama meaning “control'' and ayama meaning “extension” or “expansion.” The breath
is symbolic of prana, and pranayama can be understood as methods to extend and expand
vital life force energy through the deliberate control of respiration.
Pranayama appears in many of the earliest Indian scriptures, in which a huge range of
purposes are detailed. The practice may be used for purification, achieving liberation,
focussing the mind, steadying the body or as an adjunct to other techniques such as mantra
chanting and meditation.
Pranayama also features as the fourth limb of Patanjali’s ashtanga system, the prominent
eight-limbed path of yoga. According to Patanjali’s Yoga Sutras, pranayama is a preparatory
practice, required prior to the more advanced techniques of pratyahara (withdrawal of the
senses), dharana (concentration) and dhyana (meditation), leading to the ultimate stage of
samadhi (enlightenment).
Pranayama is the practice of breath regulation. It’s a main component of yoga, an exercise for
physical and mental wellness. In Sanskrit, “prana” means life energy and “yama” means
control.
The practice of pranayama involves breathing exercises and patterns. You purposely inhale,
exhale, and hold your breath in a specific sequence.
In yoga, pranayama is used with other practices like physical postures (asanas)
and meditation (dhyana). Together, these practices are responsible for the many benefits of
yoga.
But pranayama has benefits of its own. These advantages are due to the therapeutic effects of
breathing exercises and mindfulness.
What exactly is pranayama?
Pranayama is the ancient practice of controlling your breath. You control the timing,
duration, and frequency of every breath and hold.
The goal of pranayama is to connect your body and mind. It also supplies your body with
oxygen while removing toxins. This is meant to provide healing physiological benefits.
Pranayama involves different breathing techniques. Examples include:
alternate nostril breathing (nadishodhana)
victorious breath (ujjayi)
female honeybee humming breath (bhramari)
bellows breath (bastrika)
These breathing exercises can be practiced in many ways. For instance, you can do them
while performing yoga poses. You can also practice them while meditating or on their own.
What are the benefits according to science?
The benefits of pranayama have been extensively researched.
According to scientific studies, pranayama may benefit your health in a variety of different
ways. Let’s look at seven of these benefits in more detail.
1. Decreases stress
In a 2013 studyTrusted Source, pranayama reduced perceived stress levels in healthy young
adults. The researchers speculated that pranayama calms the nervous system, which improves
your stress response.
Another 2013 studyTrusted Source found similar benefits. Individuals who practiced
pranayama experienced less anxiety before taking a test.
The authors of the study linked this effect to the increased oxygen uptake during pranayama.
Oxygen is energy for your vital organs, including your brain and nerves.
2. Improves sleep quality
The stress-relieving effects of pranayama may also help you sleep.
In clinical studiesTrusted Source, a technique known as Bhramari pranayama was shown to
slow down breathing and heart rate when practiced for 5 minutes. This may help calm your
body for sleep.
According to a 2019 study, pranayama also improves sleep quality in people with obstructive
sleep apnea. Additionally, the study found that practicing pranayama decreased snoring and
daytime sleepiness, suggesting benefits for better quality rest.
3. Increases mindfulness
For many of us, breathing is automatic. We do it without giving it much thought at all.
But during pranayama, you need to be aware of your breathing and how it feels. You also
practice focusing on the present moment, instead of the past or future. This is known
as mindfulness.
In a 2017 studyTrusted Source, students who practiced pranayama displayed higher levels of
mindfulness than those who didn’t. The same students also showed better levels of emotional
regulation. This was associated with the calming effect of pranayama, which supports your
ability to be more mindful.
The researchers also mentioned that pranayama helps remove carbon dioxide and raises
oxygen concentration, which fuels brain cells. This may contribute to mindfulness by
improving focus and concentration.
4. Reduces high blood pressure
High blood pressure, or hypertension, is when your blood pressure reaches an unhealthy
level. It increases the risk for some potentially serious health conditions like heart disease and
stroke.
Stress is a major risk factor for high blood pressure. Pranayama can help minimize this risk
by promoting relaxation.
In a 2014 studyTrusted Source, participants with mild hypertension received antihypertensive
drugs for 6 weeks. Half the participants also received pranayama training for 6 weeks. By the
end of the study, the latter group experienced a greater reduction in blood pressure.
This effect, according to the study authors, is likely due to the mindful breathing of
pranayama.
When you concentrate on your breathing, it can help calm your nervous system. This, in turn,
may help reduce your stress response and risk of hypertension.
5. Improves lung function
As a type of breathing exercise, the slow, forceful breathing of pranayama may strengthen
your lungs.
One 2019 study determined that 6 weeks of practicing pranayama for 1 hour a day could have
a significant effect on lung function. The practice improved multiple parameters of lung
function, according to pulmonary test results.
According to the authors of the study, pranayama may be a useful lung strengthening tool for
many lung conditions, including:
asthma
allergic bronchitis
for recovery from pneumonia and tuberculosis
6. Enhances cognitive performance
In addition to benefiting your lungs, pranayama may also enhance your brain function.
A 2013 studyTrusted Source found that 12 weeks of slow or fast pranayama
improved executive function — which includes your working memory, cognitive flexibility,
and reasoning skills.
The study also found that pranayama has the ability to improve your perceived level of stress
and your reaction time.
Additionally, the study found that fast pranayama was associated with better auditory
memory and sensory-motor performance.
According to the researchers, these benefits are due to the stress-lowering effects of
pranayama. The increased oxygen uptake, which energizes brain cells, likely plays a role as
well.
7. Reduces cigarette cravings
There’s evidence that yogic breathing, or pranayama, could decrease cravings in people who
are trying to quit smoking.
In a 2012 study, just 10 minutes of yogic breathing caused a short-term reduction in cigarette
cravings.
A recent study found that mindfulness-based yoga breathing decreased the negative effects
associated with smoking withdrawal.
The bottom line
Pranayama, or breath control, is a main component of yoga. It’s frequently practiced with
yoga postures and meditation.
The goal of pranayama is to strengthen the connection between your body and mind.
According to research, pranayama can promote relaxation and mindfulness. It’s also proven
to support multiple aspects of physical health, including lung function, blood pressure, and
brain function.
If you haven’t practiced pranayama before, you may want to join a yoga class or find a
teacher who can teach the proper technique for these breathing exercises.

Types of Pranayam

Pranayama is the practice of breath regulation in yoga. It involves three main steps,
inhalation, exhalation, and retention of breath with varying patterns. When you do this in
harmony with Surya namaskar steps and other yoga classes, the health benefits of pranayama
are unlimited. Meaning of pranayamaIn Sanskrit, prana means breath. Ayama means control.
The rough translation of pranayama is breath control.
Kinds:
There are many types of pranayam, each designed to enhance the health and functions of
different parts of the body. Below is the list of pranayama with varying pranayam steps and
health benefits.
Nadishodhana pranayama - chanal cleaning breath
It is one of the best alternative nostril breathing types of pranayama. It brings balance to the
three doshas of the human body. Steps Take the proper posture. Close the right nostril with
the right thumb, inhale and exhale through the left nostril. Now release the right nostril and
close the left nostril with the right pinky finger. Inhale and exhale through right nostrils.
Repeat this set 10 rounds. Benefits It improves respiratory and cardiovascular health. As per
the study, it reduces stress and anxiety.
Bhramari Pranayama - Bee Breath
In this exercise, the exhalation sound resembles the humming sound of a bee. Steps Sit in a
comfortable position. Close your eyes. Close your ears by folding ear flaps inwardly with the
thumbs. Rest your index fingers on the eyebrow and the other finger on closed eyes. Now
gently apply pressure on the nose from both sides. Keep your concentration on the area
between the brows. Breath through your nose while humming the word om in the closed
mouth. Repeat this process for 5 minutes. Benefits This study suggests it improves cognitive
functions and other benefits. It helps to reduce migraines and improve sleep quality.

Bhastrika Pranayama - Bellows breath

It is one of the beginner heating types of pranayama. This pranayama yoga benefits people
suffering from Kapha dosha. Steps Sit comfortably. Take a deep breath and forcefully exhale
the air with a nasal sound. With a similar force, inhale the air. Feel the air expanding the chest
and abdomen region. Repeat the cycle10 times to complete the one set of the exercise.
Benefits As per the research, it improves the health of the respiratory system.
Ujjayi Pranayama - Ocean Breath
It is one of the best cooling types of pranayama. This breathing exercise produces a sound
similar to ocean waves. Steps Sit in a cross-legged position. Inhale the air through your
mouth and constricted throat producing a hissing sound. Close your mouth. Slowly exhale the
air through your nose, keeping your throat constricted. Repeat the cycle until you can do it
without any strain. Benefits It detoxifies the body. It helps in controlling high BP, thyroid
problems. It soothes and rejuvenates the nervous system.
Surya bhedana pranayama - Right nostril breathing
It is one of the pranayama yoga types, which awakens the kundalini Shakthi. Steps Sit
comfortably.Close your left nostril. Slowly inhale and fill the lungs to their full capacity.
Close the right nostril, hold the breath for 10 to 15 counts. Release the right nostril and exhale
the air through it. Repeat this cycle until you are comfortable doing it. Benefits Doing it
before meals helps to improve the digestion process. It helps in Vata-related issues. It
replenishes the oxygen in the blood and energies the body.

Shitali Pranayama 'Cooling Breath'

This is a very refreshing breathing technique, hence the name 'cooling breath'. I like to do this
one during the summer.You just need to:
Sit in a comfortable, cross-legged position
Take a few deep inhales and exhales to prepare
Roll your tongue in an O shape, sticking it out through your pursed lips
Slowly inhale through the mouth
Hold your breath and practice Jalandhar bandh (chin lock)
Exhale through your nostrils after some time
Repeat until you have reached between 8 and 15 cycles
Research has shown that when practised during yoga, this cooling breath technique can help
to reduce anxiety.
Chandra Bhedna Pranayama:In this pranayama type, breathing is done in the
opposite manner to Surya Bhedna pranayama i.e. Inhale – left nostril and exhale – right
nostril.
Chandra Bhedna pranayama is a cooling breathing technique that activates the
parasympathetic nervous system. Activation of the parasympathetic nervous system
leads to;
 Decreased oxygen consumption and load on the heart.
 Immediate decrease in cardiovascular parameters  such as heart rate, systolic
pressure (SP), pulse pressure in hypertensive patients.
 Muscular tension relaxation.

Sheetkari Pranayama (Hissing Breath)

Sheetkari is another classical pranayama breathing which is cooling in nature. In this
pranayama, during inhalation, a ‘seeehh’ like hissing sound is produced from mouth
which gives its cooling action. It’s also called the hissing breath.
This pranayama is simply performed by closing the mouth and bringing the upper and
lower teeth together. Expose them by parting the lips. Then perform Khechari mudra
by folding the tongue to touch the soft palate. Inhale through the exposed teeth. Close
the mouth to hold your breath for two seconds and then exhale through nostrils.
Although sheetkari produces similar effects as sheetali pranayama, in
addition, Sheetkari pranayama  is especially beneficial in;
Lowering blood pressure and reducing symptoms of anxiety.
Releasing emotional and psychological knots present in the body.
Inducing relaxing brain waves  like delta and alpha band power in the frontal and
occipital regions.

What is Bandhh ( बंध )

Definition -
A bandha is a lock or bind in yoga, which is performed in order to direct and regulate the
flow of prana (life force energy) to certain parts of the body. Also referred to as an energetic
lock, bandha was practiced by yogis of the past to promote energy flow and maintain optimal
health.

Bandha is classified into four types: mula, uddiyana, jalandhara and maha. Each bandha is

associated with a major energy channel and performance of a particular bandha will influence
the flow of prana to that channel.

Bandha may also be called "energetic seal" by Western practitioners.

Practicing bandha involves concentrated muscular contractions. Performing these locks can
aid the practitioner in improving their focus and supporting physical health.

The four bandhas are described as follows:

1. Mula bandha: Mula is a Sanskrit word meaning "root." The "root lock," as it may
also be called, involves contracting the perineum muscles inward, then lifting them
upward to hold energy. Performing mula bandha promotes energy flow to the rectum,
stimulating the pelvic muscles and urogenital organs. It also awakens the
individual's kundalini power.

Benefits of Mula Bandha:

 This bandh prevents piles.
 Mool Bandha improves the secretion of glands situated in the lower abdominal is of
the body.

 It stimulates the digestive power in the naval region.

 It purifies, balances, and energizes the pelvic and urogenital region.

 This is an important Bandh for celibacy.

 Mool Bandha improves concentration power.

 Our nerves and breath are brought under control.

 It removes the weakness of excretory organs and dispels with constipation.

 It can help to relieve depression.

 2. Uddiyana bandha: Uddiyana is a Sanskrit word meaning "to rise up." In this second
bandha, energy moves upward more forcefully than it does in mula bandha. Uddiyana
bandha stimulates the abdominal muscles as they are pulled in, while the chest lifts
upward. Though it is highly recommended for those struggling with constipation,
uddiyana bandha can also boost the practitioner's metabolism and promote healthy
function of the adrenal gland, thereby relieving stress and tension. It also energizes
the heart chakra (anahata), promoting kindness and compassion.

Benefits of Uddiyana Bandha:

 It strengthens abdominal muscles and diaphragm.
 Increases in lungs capacity.

 Improves the coordination between voluntary and involuntary nervous system.

 Massages abdominal muscles.

 Massages vital organs such as the heart, stomach, liver, pancreas, kidneys, gallbladder
and thus enhance their performance.

 Improves digestion.

 Purifies the digestive tract of toxins.

 Stimulates blood flow to the brain.

3. Jalandhara bandha: Jalandhara is a Sanskrit word derived from the roots jal,

meaning "throat," and dhara, meaning "flow." It is performed by bringing the chin
down towards the chest; therefore, it is also called the "chin lock." Practicing this
bandha improves the function of the thyroid and parathyroid glands, as well as
supports the cardiovascular and respiratory systems.

Benefits of Jalandhar Bandha

 Jalandhara Bandha presses against two important glands – the thyroid and the
parathyroid glands. These two glands regulate the body metabolism.
 This posture works the spinal cord. It enhances blood circulation, thereby improving
the health of your spinal cord.

 The posture can help improve your capacity to focus.

 It helps free the shoulders and aligns the upper spine properly.
 4. Maha bandha: Maha is a Sanskrit word meaning "great." As such, this final bandha
may also be called the "supreme bandha" or "triple lock." Maha bandha is named as
such because it provides the health benefits of all three previous bandhas. Maha
bandha is practiced by performing the first three bandhas simultaneously, beginning
with jalandhara bandha and ending with mula bandha. These bandhas are released in
the reverse order, with mula bandha first and jalandhara bandha last.

Benefits of Bandhas

-Maintains cardiovascular health.
-Activates all the organs of the area, where Bandha is applied.
-Gives relief from a variety of headaches, mood disorders, and sleep disorders.
-Strengthens the immune system and metabolism and Stimulates all glands of the endocrine
system
-Helps in better digestion, respiration, and extraction of waste from the body.
-Makes us more concentrated and alert and Calms the brain and strengthens our emotions
-Helps in Kundalini awakening by stimulating Mooladhara (root), Manipura(heart) and
Vishuddhi (throat) Chakra.
-Strengthens the autonomic nervous system 2 and parasympathetic nervous system 3
-It helps to purify the body and mind.