YOGA

CBSE
CLASS XI

CHAPTER 3

2023-24
UNIT:3 - Yoga (XI) 2023-24

1. Meaning and importance of Yoga

2. Introduction to Astanga Yoga
3. Yogic Kriyas (Shat Karma)
4. Pranayama and its types.
5. Active Lifestyle and stress management through Yoga
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International Day of Yoga (IDY) is an annual event celebrated all over the world
on June 21 since its inception in 2015. The idea of IDY was first proposed by Indian
Prime Minister 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.
Our saints believed in Yoga for real happiness and peace
after practising constant austerity. These values of life
can become the base of Indian lifestyle. They help to
improve the health and promote energy of the mind
and body. These are the gifts of Yoga. Yoga has been a
part and parcel of Indian civilization.
 MEANING, DEFINATION AND IMPORTANCE OF YOGA
• The word 'Yoga' is derived from the Sanskrit word Yuj' which means
join or union.
• Yoga is a science of experiencing which helps in the upliftment of
humanity, from animal-hood to God-hood. This science helps bring
happiness in our lives.
• All the religions of the world speak of the divine union of soul and spirit
in one way or the other.
• This union can be achieved through any means but yoga, as propounded
by Maharishi Patanjali, is the fastest and most effective way.
• Yoga is the medium of the union of the human soul and almighty.
• Yoga plays a significant role in the sublimation of mind by conquering
vices. Yoga is the medium of making him a visionary. It helps in getting
success in life. Hence, we can say that yoga is the art of living.
DEFINITION
Saint Patanjali said, "Yogashchit vritti nirodhah." It means, to check the
aptitudes of mind (appearance, state, smell, touch and sound) one has to
suppress the mischievous nature of the heart.

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.
 IMPORTANCE OF YOGA
The present era is called 'Kalyug. Kalyug means an age of machines and
tools. These days, all the work is done with the help of machines. Wedded
to these machines, a person has also become a machine. As a result, man
is in tension and stress.
This pressure and stress affect the activities of different parts of the body.
In order to come out of this condition, yoga is a medium which enhances
the efficiency of the different parts of body by activating them. As a result,
a man proceeds towards a successful life.

The significance of yoga is as follows:

1. Activates the Body: Different yogasanas have an impact on different
parts of the body. As a result, the movements and functioning of the
parts of the body are enhanced.
2. Flexibility in Body: A person adopts various postures in yogasanas and
tries to maintain stability in that position as per his capacity. As a
result, there is greater movements and twists in joints, which
enhances the flexibility of a person's body.
3. Increase in Strength and Endurance: Along with the increase in the
strength of various parts of body through yoga, a person's tolerance
and efficiency are also enhanced.
4. Strengthens Internal Organs: The internal organs of the body are also impacted through
yoga. Through various activities, the internal organs experience a positive impact. For
example, lungs, joints, stomach, liver and intestines become strong.
5. Helpful in Digestive Process: All the organs involved in digestive process have become
strong through yogic activities. It increases the rate of metabolism. At the same time, it
enlightens us about the significance of pure food. Pure food can digest easily.
6. Care and Prevention of Disease and Injury:
7. Helpful to Release Stress:
8. Attainment of perfect equilibrium and harmony.
9. Promotes self-healing.
10. Removes negative blocks from the mind and toxins from the body.
11. Increases self – awareness.
12. Helps in attention, focus and concentration, especially for children.
13. Reduces stress and tension in the body by activating the parasympathetic nervous
system.

The conclusion is that yoga plays a vital role in our life. Through
yogasana, the body becomes healthy and mind becomes alert. At the same time, the person
is aware of his social responsibilities. Yoga leads a man to the right path.
 Introduction to Ashtanga Yoga
Elements of Yoga:
Patanjali, the first teacher of Yoga, described eight
elements of yoga in yogasutras. These are called eight-
fold paths or eight steps through which ultimate goal of
yoga can be achieved i.e., union of our soul to the
supreme soul. These eight elements of yoga are:
1. Yama
2. Niyama
3. Asana
4. Pranayama
5. Pratyhara
6. Dharana
7. Dhyana
8. Samadhi
Yama (Restraints) : Yama deals with the cleansing of the soul. It teaches that one should not corrupt
soul by indulging in wrongful activities. Some principles of Yama are:
(i) Ahimsa or non-violence: It means to eliminate all the acts of violence which cause harm to others. It
teaches us to resist any feelings of jealousy, anger or hate for any other being.
(ii) Satya or truthfulness: We must not lie. Hiding the truth from someone is considered lying too.
(iii) Asteya or non-stealing: Steya means stealing. Stealing is a crime both legally and morally. To steal the
possessions or thoughts of someone and use it for our own benefit is morally wrong and one should
abstain from it.
(iv) Aparigraha are not-possessiveness: There is enough in the world for your need, but never enough for
your greed. Aparigraha teaches us to live with minimum things which are enough to sustain a life.

Niyama (Observances): The Niyamas refers to duties directed towards ourselves - inner
observances. The word 'Niyama' often translates as 'positive duties' or 'observances', and are thought of
as recommended habits for healthy living and 'spiritual existence'.
(i)Saucha (Purity): Saucha means cleaning of one's body. True cleanliness is achieved when the outer body
is free of dirt and pollutants, inner organs are functioning well. Various asanas can be performed to keep
the organs clean and pure
(ii) Santosh (Contentment): It means to be satisfied with what we have. More the expectations more is
the frustration. Be happy with your life and you will leave no chance of being disappointed.
(iii) Tapas (Burning off impurities): Bring discipline into your life. Focus all the energy in achieving your life
goals.
(iv) Svadhyaya (self-study): It means self-study. Take some time out to introspect. Think who you really
are? What is your aim? Discover yourself and the true meaning of your life.
(v) Isvarapranidhana (Surrender to God): God is omnipresent. His importance can never be ignored. Some
part of your day must be devoted fully to contemplation of God.
Asana: The term asana means sitting in a particular posture, which is
comfortable and which could be maintained steadily for long time. Asana
gives stability and comfort, both at physical and mental level.
Asana are classified mainly into the following three categories on the basis
of their effects:
• Meditative asana
• Relaxative asana
• Cultural or corrective asana

Pranayama: Pranayama consists of the breathing techniques which are

related to the control of breath or respiratory process. Pranayama, also
known as yogic breathing, involves a conscious manipulation of our
breathing pattern. The health of the respiratory system depends upon the
quality as well as the quantity of air inhaled by the person. It also depends
on the rhythm and completeness of the breathing. Through pranayama, a
practitioner advantageously works with the respiratory, cardiovascular and
nervous systems which bring about emotional stability and peace of mind.
Pranayama has three phases known as puraka, rechaka
and kumbhaka. Puraka is the controlled inhalation; rechaka is controlled
exhalation and kumbhaka is controlled retention of breath.
Pratyhara: Yogic practice of Pratyahara means withdrawal of senses from
sense organs in order to control mind. In pratyahara, the awareness about
the external surrounding is withdrawn and is taken to inside. Introspection,
studying good books are some practices which can help in pratyahara.

Dhyana: Dhyana is one of the eight limbs of classical yoga. It is the

penultimate limb, which leads to self - absorption. Dhyana is a relaxation
practice which induces relaxation in body and mind. In Dhyana,
concentration is focused for a long time on a single object like, breath, tip of
the nose, etc. Dhyana is a relaxing practice; it develops a sense of well-being
in the person.

Dharana: Dharana is the concentration of mind. If the scattered mind is

brought under control and set to the focal point, concentration is said to be
achieved. The focal point can be in the centre of the forehead on level with a
pointed soothing light at a distance.

Samadhi: When the mind is completely absorbed in one object of

meditation, it is termed as samadhi. The mind identifies itself with the object
of meditation.
 Introduction to Yogic Kriyas (Shat Karma)
Human body is just like a machine. The way in which a machine requires
inner and outer cleanliness for smooth and systematic functioning, similarly,
human machine also needs inner and outer cleanliness for proper
functioning. Generally, we do outer cleanliness which is very easy but inner
cleanliness is slightly difficult. The inner cleanliness of our body can be done
properly by shudhi kriyas which are called shatkarmas. Shatkarmas means -
Six actions. The cleanliness of internal organs of our body can be done by six
actions. Shatkarmas or shudhi kriyas are very essential for maintaining the
health of our body.
> There are following shatkarmas/shudhi kriyas:
1. Neti (nasal cleansing)
2. Dhouti (intestinal wash)
3. Basti (enema)
4. Nauli (intestinal wash)
5. Tratak (candle gazing)
6. Kapalbhati (breath for "skull shining")
Dhouti: The washing up of the entire track of the body starting from the mouth
to the digestive path at the beginning of the small intestines.
Benefits:
(i) Dhoutis are particularly beneficial in case of constipation, gastritis, dyspepsia,
indispositions of the stomach and spleen, phlegm and bile disorders.
(ii) Dhoutis also increase digestive fire, improve kidney functioning and invigorate
the liver by extricating parasites from within the system.
(iii) People suffering from obesity and those of a flabby and phlegmatic constitution
will find these kriyase specially beneficial.

Neti: It is a way of clearing and purifying nasal passage. While it is of natural

interest to yoga practitioners, this technique is especially suited to the common
man for its remarkable effects on treating sinus infections, allergies. headaches and
even stress.
Benefits:
(i) Neti is a very effective method to provide relief from allergies, common colds and
even asthma.
(ii) Neti helps in relieving headaches and facilitates in maintaining youthfulness.
Nauli: It is method of massaging and strengthening the abdominal
organs.
Benefits:
(1) Nauli massages, invigorates, and tones the abdomen and intestines
aiding both digestion and elimination
(ii) It massages all the organs in the abdomen.
(iii) Nauli and uddiyana bandha especially affect the manipura and
swadhistana chakras. Always do nauli withmulabandha and after uddiyana
bandh (Agni),
(iv) Traditional yoga therapy considers nauli to generate heat in the body,
stimulating digestive fikre helping to remove toxins, increasing digestive fire.
(v) It stimulates the immune system, removes lethargy and aids in the
remediation of diabetes.

Trataka: It is the practice of intense gazing at one point or object which

develops the power of concentration.
Benefits:
(i) It is used to arouse the internal vision and to make that vision steady.
(ii) It eradicates all eyes disease, fatigue and closes the doorway, creating
these problems.
(iii) The eyes become clear and bright.
Basti: It is the technique of washing and toning the large intestine.
Benefits:
(i) It cures urinary disorders, myalgia, dropsy, disorderws of digestion,
diseases of the spleen and bowels, diseases arising from the excess of wind,
bile and phlegm.
(ii) By practicing Basti with water, the Dhatus, the Indriyas and the mind
become calm.
(iii) It gives glow and tone to the body and increases the appetite. All the
disorders disappear.

Kapalbhati: The word kapalbhati is made up of two words, 'kapal'

meaning skull (here skull includes all the organs under the skull too) and
'bhati' means shining or illuminating. Due to the process, the organs under
the skull mainly the brain and the small brain are influenced in a good
manner.
Benefits:
(i) Helps in cleansing
(ii) Helps in invigorating
(iii) Helps in warming
(iv) Helps in preventing illness and allergies.
 Pranayama and its types
The word pranayama comprises two words- prana plus ayama. Prana
means 'vital energy' or 'life force' and 'ayama' means 'control'. In this way,
pranayama means 'the control or regulation of prana'.
There are three parts of pranayama.
1. Puraka- (Puraka means inhalation).
2. Rechaka- (Rechaka means exhalation).
3. Kumbhaka- Kumbhaka means retaining the breath. There are two
types of kumbhaka:
(a) Internal Kumbhaka(b) External Kumbhaka
(a) Internal Kumbhaka. To retain the breath after complete inhalation is
called internal kumbhaka.
(b) External Kumbhaka. To retain the breath after complete exhalation is
called external kumbhaka.
Main Types of Pranayama
1. Sheetli Pranayama 6. Bhastrika Pranayama
2. Sheetkari Pranayama
7. Bhramari Pranayama
3. Kapalbhati Pranayama
4. Ujjai Pranayama 8. Anulom Vilom
5. Nadi Shodhana Pranayama 9. Suryabhedana
ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH YOGA
Active Lifestyle
Active lifestyle is a lifestyle that involves any combination of activities allowing an
individual to remain in top or apex physical condition. Active lifestyle is a way of life,
a way of behaviour that integrates various physical activities into everyday routines
to promote health, confidence and energy.
Stress
Stress consists of bodily changes produced by physiological or psychological
conditions that tend to upset the homeostatic balance.
Types of Stress –
physical stressors, such as diet, exercise, illness, noise, extremes of temperature etc.
cognitive stressors,(difficult to cope with) such as divorce, losses, social disapproval,
severe guilt feelings, etc.
Effects of Stressors
the effect of the stressor depends on the perception and intensity of the stressor. If
the effect of a stressor is severe, it can cause severe health problems and in
extreme cases it can even cause death. Generally, it causes headaches, eating
disorders, allergies, insomnia, backaches, frequent cold, fatigue, hypertension,
asthma, diabetes, heart ailments, cancer, etc
 STRESS MANAGEMENT THROUGH YOGA
However, there are a number of stress management techniques such as change in lifestyle or
adopting a active lifestyle, relaxation techniques (meditation, yogic exercises, physical
exercises, listening to soothing music, deep breathing massage, etc.) fitness, laughter,
avoiding bad company, etc., but here our main concern is about stress management through
yoga.
There are various techniques in yoga which are most appropriate and beneficial for the
management of stress.
A. Pranayama Breathing Exercises
About 20 or 30 minutes of pranayama practice everyday can reduce cortisol levels in the
body which automatically help you to manage stress and improve quality of sleep. The
following pranayamas are beneficial for managing stress: 1. Sheetli pranayama 2. Nadi
shodhana pranayama 3. Kapal bhati pranayama 4. Ujjayi pranayama 5. Bhramari
Pranayama
B. Asana and Yoga poses
Savasana, Makarasana
C. Yoganidra – The relaxation technique
Yoganidra, also known as yogic sleep, is a guided mediation that you do in-person with a yoga
expert. Yoganidra promotes deep relaxation, alleviates stress and tension and helps you
better sleep. It offers an opportunity for a longer period of relaxation. Therefore, it can also
be called a great stress reliever or reducer.
D. Meditation
Meditation takes the mind from the outer realm of the objective world to the inner realm of
the inner faculty. By entering the inner world, he feels bliss. Meditation unites the mind and
the soul. It helps in reducing negative emotions and increases self-awareness.
 SUMMARY
◆ Adding or combining two things and work efficiently is
called yoga. Yoga is the art of living life while keeping control
over mind and body. Yoga plays an important role in purifying
the mind and makes a person ideal.
◆ Yama, niyama, asana, pranayama, pratyahara, dharna,
dhyana and samadhi are the eight parts of yoga. Yama is for
the welfare of the society, while niyama is for the physical
purification of a person.
◆ The asanas happily provide a steady state. Pranayama is
the practice of controlling breaths. Control of the senses of
the object is called pratyahara.
◆ Attempts to concentrate attention have been termed as
dharana. Concentration or stability of the mind is the focus
on God is dhyana and the ultimate end of yoga is samadhi.
◆ For physical purification, yogic kriyas-Dhauti Kriya, Basti
Kriya, Neti Kriya, Nauli Kriya, Trataka and Kapalabhati are
performed.