S.R. NO.

Units

1 Introduction to yoga

2 Yoga Asanas

3 Pranayama

4 Bandhas and Mudras

5 Kriyas
 Unit-1
Introduction to Yoga
Yoga is a spiritual discipline based on an extremely subtle Science that focuses
on bringing harmony between mind and body. It is an art and science for
healthy living. The word "Yoga" is derived from the Sanskrit root yuj meaning
"to join", "to yoke" or "to unite".

According to Yogic scriptures, the practice of Yoga leads to the union of

individual consciousness with universal
consciousness. According to modern
scientists, everything in the universe just
manifests the same quantum firmament.
One who experiences this oneness of
existence is said to be "in Yoga" and is
termed as a yogi who has attained a state
of freedom, referred to as Mukti, nirvāna,
kaivalya or moksha.

"Yoga" also refers to an inner science comprising of a variety of methods

through which human beings can achieve union between the body and mind to
attain self-realisation. Yoga practice (sadhana) aims to overcome all kinds of
sufferings that lead to a sense of freedom in every walk of life with holistic
health, happiness and harmony.

History and Development of Yoga

The practice of Yoga is believed to have started with the very dawn of
civilization. The science of yoga has its origin thousands of years ago, long
before the first religions or belief systems were born. In the yogic lore, Shiva is
seen as the first yogi or Adiyogi, and the first Guru or Adi Guru. Several
Thousand years ago, on the banks of the lake Kantisarovar in the Himalayas,
Adiyogi poured his profound knowledge into the legendary Saptarishis or
"seven sages”. The sages carried this powerful yogic science to different parts of
the world, including Asia, the Middle East, Northern Africa and South America.
Interestingly, modern scholars have noted and marvelled at the close parallels
found between ancient cultures across the globe. However, it was in India that
the yogic system found its fullest expression. Agastya, the Saptarishi who
travelled across the Indian subcontinent, crafted this culture around a core yogic
way of life.

Seals and Fossil Seals

The Number of seals and fossil remains of Indus Saraswati valley civilization
with Yogic motives and figures performing Yoga Sadhana suggest the presence
of Yoga in ancient India. The phallic symbols, seals of idols of mother Goddess
are suggestive of Tantra Yoga. Presence of Yoga is available in folk traditions,
Indus valley civilization, Vedic and Upanishadic heritage, Buddhist and Jain
traditions, Darshanas, epics of Mahabharat and Ramayana, theistic traditions of
Shaivas, Vaishnavas, and Tantric traditions. In addition, there was a primordial
or pure Yoga which has been manifested in mystical traditions of South Asia.

Yoga as a way to healthy and intergrated

living.
Yoga unites the body, mind, and soul and awakens the feeling of oneness with
nature and the world. It is a holistic approach to living a healthy life by helping
you discover the bond between you and the things around you. Yoga has
multiple forms which can be practiced by everyone from different walks of life.
Yoga has the ability to regenerate body tissue and reserves the aging
process. It is good for the flexibility of the spine and joints. Yoga is a way of
healthy because yoga has placed great importance on the preservation of body
health and its methods can be considered as a system of medicine in itself.
The first two parts of yoga namely „Yama‟ and „Niyama‟ are aimed at the
external and internal harmony of the individual. Values such as truth, non-
violence, non-stealing cleanliness, and contentment bring about harmony and in
the society as well as well-being in the life of an individual. Deviation from
these values can cause stress and strain in life.
The vital energy in the body is called Prana. It is prana which maintains the
physiology of the body. It is prana that runs our digestive, cardiac and nervous
system. All activities in the body are control by Prana. Prana flows in the body
through channels called “nadis”. When there is a block in the flow become
imbalanced and can lead the physical disorders. Asanas and pranayama help to
balance the prana in the body and to remove the blocks, thereby improving the
functioning of all the systems.
Yoga can make the breathing slower and deeper, improving the capacity of
lungs and reducing the blood pressure. Yoga is known to reduce cholesterol and
sugar level in diabetic patients, reducing the risk of heart attack, kidney failures
and blindness.
Pranayama and meditation can calm the mind and remove stress and
anxiety. It improves mental health leading to the great peace and stability of the
mind experienced as a sense of constant well being, „Mediation induces the
calmer alpha waves in the brain, which is usually experienced during deep
relaxation and can it turn improve memory, physical coordination and mental
clarity.
Asanas bring about flexibility, strength and balances in the body. It tones the
internal organs, improves blood circulations and removes toxins from the
system. Yoga has the ability to regenerate the body tissues and reserves the
aging process. Thus yoga as a way of healthy and integreated living.
As we know yoga was developed as a spiritual science, today it is more
used as a self-healing system to maintain a healthy body and mind.

Yoga the way of life bases on the vision of

oneness

It isn‟t just physical postures and movements… That‟s only a small part of
what yoga is in its full complexity.
The yoga described in the ancient sacred text, The Bhagavad Gita, informs us
that our entire life can be a living breathing yogic practice.
If the goal is peace, connection with the Divine and sharing our light with the
world, it‟s the yoga of the Gita that guides us toward this reality. The words you
speak, the actions you take, the mindset you align with… This is all a part of the
yoga of life.

The Bhagavad Gita provides many examples of yoga in its full expression.
When you start making your life a yogic practice, a shift occurs. Suddenly, each
action you take is imbued with the same graceful, soul-aligned energy that you
feel after a yoga class.

Be empowered to allow these definitions from the Bhagavad Gita to flood your
daily life with a wave of selfless love and connection to the Divine.

Connect us with the Great Mystery, The Wonder of Existence, and Life as
it is.

“Yoga is a pure, determined force that moves us toward the mysterious and
secret, and connects us with the wonderfulness of existence, of being, and of all
life itself.”
It fuels the transcendental experience of moving beyond our created self-
image and into Universal Consciousness. When you turn your attention from
the sensory world, within, you attune to the mystical experience of ever-
flowing joy, love, and peace which flowers from the Divine within you.
It is the understanding of Self, through yoga, which attunes you to the
experience of the vibrational reality of oneness.
It connects us with our deepest capacity to connect with the Universe and love
fully and completely.
“Yoga is our intimate connection with the whole universe, with eternal realms
even beyond the manifested universe, and with our own being’s endless capacity
to love.”
In the Bhagavad Gita, Krishna explains that itis an unwavering offering of
love. It is the continuous choice of love over fear. When the ego tempts us into a
fear-based reaction, the practice of yoga can remind us that we have the option
to choose love in each moment.

Yoga is a practice of complete acceptance.

“Yoga is a vision that excludes nothing from its practice.”

Everything in life is an opportunity to deepen our yoga practice. The Universe

serves us opportunities to deepen our yoga, our union with the Divine, every
single moment of every day.
The experience of resistance simply fuels the ego and strengthens the illusion of
division. When we choose acceptance, we choose to see life as it is. There‟s no
exclusion. There is only oneness and connection.

It is Fearless.

“Yoga is fearless, is illuminating, and is a journey that does not end with
death.”
The essential fear of human experience is death. The yoga that Krishna speaks
of in the Gita is unafraid of death because the Divine essence in us all can never
die. In the practice of yoga, the fear of death is diminished, and in turn, all
other fears subside.
Love becomes the master of life and living and the illusion of death dissipates
with grace.

Brings Harmony.

“Yoga is a sacrifice that elevates us, motivates us, actively engages us and does
so in a manner that is harmonious to all other living beings.”
When we choose to live life in alignment with the Divine, we are choosing
harmony, we are choosing balance, we are choosing a worthy devotion to gift
to the world.

It‟s this knowledge that keeps us going, even when it‟s easier to fall back into
old patterns and conditioning.

Yoga is About Connection.

“Yoga is nourished in the company of other yoga practitioners, by offerings of

love, and the understandings they give rise to.”
The connection with people on the same path offers the same benefits as
the Sangha does in Buddhist traditions. Our commitment and devotion are
strengthened in the presence of others on a similar journey.

Yoga is the Practice of Complete Awareness and an Outpouring of Love in

Reciprocity Toward the Wonder of Life.

“Yoga is a heightened sensitivity and awareness of all life around us and within
us, and an outpour of love in reciprocation with life’s wonder and beauty.”
This aspect is the remembrance of God in everything. Krishna explains to
Arjuna that he is present in every aspect of existence, in the taste of pure water,
in the scent of the Earth and in the seed of all beings.

The wonder and beauty of this awareness inspire us to share our own
Divinity with the world, an outpouring of love is our natural response to a life
filled with awe and wonder.

It is Selfless.

“Yoga is selfless, cleansing, freeing, balancing, inspiring, and joyfully

performed: a vision in which one experiences peaceful interconnectedness with
all life around them.”

It isn‟t something that we practice for our own benefit. Self-realization and the
subsequent diminishment of suffering benefits humanity as a whole. When you
practice yoga, you move into the awareness of total oneness.

That what benefits you, on the level of your soul, in turn, benefits all of your
brothers and sisters. Krishna goes on to describe the boundless happiness that
occurs as a result of yoga.

It is Everlasting and Fuelled by Love.

“Yoga is everlasting, primal, revealing, the archetypal light fueled by love.”

It is the light that guides us when we feel lost. It is the illuminated aspect of our
being which strengthens our memory of interconnection with the entire
Universe.

It is love and devotion which fuels this light that remains our spiritual compass
wherever we go.

Yoga is a Way of Life.

It is clear, discerning, totally voluntary, dynamic participation in one‟s life.

The dynamic consistent commitment to a life of connection and devotion to
the Divine is yoga. There‟s no forcing anybody. It‟s purely our own intentions
that place us on this path. It is a choice that we all have, not just once and for
all, but in each and every momen
 UNIT-2
ASANAS
Asana is a Sanskrit word meaning “posture,” “seat,” or “place.” Asanas are the
physical positions we assume during a hatha yoga practice. Each pose has its
own Sanskrit and English name. Almost all of the Sanskrit names for the poses
end with “asana.” For example, the classic lotus pose is named Padmasana, and
the common tree poses is named Vrikshasana. Many of the asana names have
come from the shapes and movements of animals and elements of the natural
world. Some names differ by different schools of yoga, and some of the names
have changed over time. There are several asanas that have been known by
multiple names at different time periods.

There are many different types of poses, but they all follow the same basic
principles of alignment and muscular engagement. They include everything
from simple twists and backbends to advanced balancing poses. There can be
many variations on the individual poses, and each variation has its own benefits,
purpose and challenges.

An asana can be performed as a still and static position that can be held for
several breaths, or it can be a posture that is part of a dynamic flowing
movement that lasts for less than one inhale or exhale. The period of time it is
held is dependent on the school of yoga followed and the intensity and difficulty
of the physical posture. For example, Iyengar Yoga emphasizes yoga anatomy
and physical alignment so the poses are held a while. In contrast, Ashtanga
Yoga and Vinyasa styles move quickly between poses linking movements with
breath as in the sun salutations.

While there is no wrong way to do any asana, there are a general principles of
alignment, breathing techniques, and mindfulness that should be followed
to prevent injury and maximize the benefits of yoga.
Types of Asansa

1-Vajrasana
Procedure
It is a meditative asana. Kneel down on the ground with your knees, ankle and
toes touching the ground. Your toes should be stretched backwards. Now place
your palms of both hands on the knees. The upper body should be straight. At
this time, the breathing should be deep, even and slow.

Benefits:
a) It is helpful for concentration.

b) It is helpful in curing dysentery, back pain and

chest diseases.

c) It enhances memory.

d) It cures problems related to menstruation.

e) It cures mental stress.

f) It strengthens the pelvic muscles.

g) It removes postural defects.

h) It prevents hernia and gives relief from piles.

Contraindications
a) A person suffering from joint pain should not perform vajrasana.

b) The individuals who have any spinal column problem should not perform
vajrasana.

c. The individuals who have some difficulty in movement should practice

vajrasana with a lot of care.
2- Pada-Hastasana
Procedure
Bend forward until the fingers or palms of the hands touch the floor on either
side of the feet. Try to touch the knees with the forehead. Do not strain. Keep
the knees straight. Exhale while bending forward. Try to contract the abdomen
in the final positionto expel the maximum amount of air from the lungs.

Benefits of Pada Hastasana:

a) It makes the body very flexible.

b) It stretches the leg and back muscles.

c) It helps to eliminate excess belly fat.

d) It makes the spine flexible and tones

the nerves.

e) It improves blood circulation.

f) It improves digestion and removes

constipation.

Contraindications: The individuals who have back pain should

avoid this asana. At least, they should not bend forward fully. They can bend
themselves only as far as comfortable.

3-Trikonasana

Procedur
First of all stand with your legs apart. Then
raise the arm sideways up to the shoulder level.
Bend the trunk sideways and raise the right
hand upward. Touch the ground with left hand
behind left foot. After sometime, do the same
asana with opposite arm in the same way.
Benefits
a) It strengthens the legs, knees, arms and chest.

b) It helps in improving digestion and stimulates all body organs.

c) It increases mental and physical equilibrium.

d) It reduces stress, anxiety, back pain and sciatica.

e) It helps in increasing height.

f) It helps in reducing obesity.

g) It enhances blood circulation.

h) It is also helpful in reducing extra fat around the waistline.

Contraindications
a) If you are suffering from diarrhea, low or high blood pressure, back injury or
migraine, avoid the practice of trikonasana.

b) The individuals having cervical spondylosis should not perform this asana.

4-Pawanmuktasana

Procedure
lie down on you back on a plain surface. Keep your feet together and place your
arms beside your body. Take a deep breath. When you exhale bring your knees
towards your chest. At the same time press your thighs on your abdomen. Clasp
your hands around your legs. Hold the asana when you breathe normally. Every
time you inhale, ensure that you loosen the grip. Exhale and release the pose
after you rock and roll from side to side three times.

Benefits of
Pawanmuktasana:
a) It eases the tension in lower back.

b) It enhances the blood circulation in pelvic area.

c) It stimulates the reproductive organs.

d) It helps to cure menstrual disorders.

e) It helps in reducing the fats of the thighs, buttocks and abdominal area.

f) It strengthens the abdominal muscles.

g) It also massages the intestines and organs of digestive system which helps in
releasing the gas and thus improves digestion.

h) Relieves constipation.

5-Bhujangasana:
Procedure In this asana the shape of the body remains like a snake that is
why it is called Bhujangasana. In order to perform this asana, lie down on the
belly on the ground. Keep your hands near the shoulders. Keep your legs close
together. Now straiten up your arms slowly, raise the chest. Your head should
turn backwards. Keep the position for sometime. Then get back to the former
position. For good results, perform this asana for 4 to 5 times.

Benefits of Bhujangasana:
a) It alleviates obesity.

b) It provides strength and agility.

c) It cures the disorders of urinary

bladder.

d) It cures the disease of liver.

e) It improves blood circulation.

f) It makes the vertebral column flexible and thin.

g) It cures gas disorders, constipation and indigestion.

h) It strengthens the muscles of hands.

Contraindications of Bhujangasana:

a) People suffering from hernia, back injuries, headaches, and recent abdominal
surgeries should not perform this asana.

b) Pregnant women should not perform this asana.

6-Tadasana:
Procedure Stand up in attention position. Lift your arms upwards. Stretch
your hands upwards. Raise your heels, and come on your toes. Also pull up
your body upwards. After some time breathe out slowly and come to the
previous position. Repeat the same exercise for 10 to 15 times.
Benefits of Tadasana:
a) It is helpful in developing physical and mental balance.

b) It reduces obesity.

c) It cures constipation.

d) It cures digestive problems.

e) It improves body posture.

f) It alleviates sciatica.

g) It is an excellent asana for those who want

to enhance their height.

h) It is beneficial in treating hypertension.

7-Paschimottasana
Procedure
This is done in sitting position.Sit straight with the legs together by stretching in
front. Keep the head neck and spine erect.Place the palms on the respective
knees.Now bend the head and trunk slowly forward and catch the toes with the
thumb, index and middle fingers without bending knees.Take a deep breath and
exhale slowly.Bend the arm and try to touch the elbow on the floor.After few
seconds slowly return to your starting position.Breathe normally.

Benefits
a) It relieves stress and relaxes the mind.

b) It removes anxiety, anger and

irritability.

c) It stretches the spine and brings

flexibility.

d) It helps to remove constipation and

digestive disorder.

e) It is useful for increasing height.

f) It is helpful for women after childbirth.

Contraindications
a) Pregnant women should avoid this asana.

b) Avoid those who are suffering from slip disc or sciatica problem and asthma.

c) Ulcer patients also avoid this practice.

8-Parvatasana (Mountain Pose)
Procedure
It down on the floor in a cross legged position or Sukhasana and Padmasana
(lotus pose).Bring the hands in the front and interlock the fingers. Breathe out
and move the hands over the head. Keep the fingers interlocked and hands
stretched upwards. Pull the torso in upward direction and stretch. Hold this
position for a little longer and breathe normally.
Bring down the hands as in the original position.
Unlock the hands and keep them aside and
stretch the legs in the front and relax.

Benefits
a) It helps to improve the blood circulation
around the body.

b) It reduces mental fatigue and improves the

memory.

c) It reduces muscle pain, especially in back and

neck regions.

d) It helps to reduce the problems of carpal tunnel syndrome, rheumatic

stiffness.

e) It helps in stimulating the synthesis of growth hormone.

Contraindications
a) Don‟t bend the elbow or overstrain the knees.

b) Avoid any forward movement.

c) Avoid hunching of the back during sitting position.

d) People with hunch back, stiff shoulder should avoid.

9-Gomukhasana [Cow Face Pose)
Procedure
This is a sitting asana. Sit erect and stretch both legs together in front, hands by
the side, palm resting on the ground, fingers of the hands together. Fold right
leg at the knee and place it on the ground by the side of the left buttock.
Bringing the left leg from above the right leg, place it on the ground by the side
of the right buttock. Now place the palms on the knee one above the other and
sit erect. After some time return to the original position. Change the position of
the legs i.e. by placing the right knee above and the left knee down and repeat
this as much as you can.

Benefits
a) It helps to stretch and strengthen the
muscles of the ankles, hips and thighs,
shoulders, triceps, inner armpits and chest.

b) It is helpful in the treatment of sciatica.

c) It enhances the workings of the kidneys by stimulating it, thus helping those
suffering from diabetes.

d) Regular practice can reduce stress and anxiety.

Contraindications
a) Those who are suffering from shoulder, knee or backpain should avoid this.

b) People suffering from any kind of knee injury/problem avoid this.

10-Hastasana

Procedure
Hastasana is done in a standing posture. Start with standing in Tadasana and twist
the arms in a way that the palms are positioned away from the torso along with
thumbs facing backward. Inhale and along with it brush away your arms out and
towards the roof.Bring the arms parallel to one another and then without bending the
shoulders push the palms , tightly togetherExpand the elbows completely and reach
upwards. Then slightly slant your head backwards and look at the thumbs.The
shoulder blades need to be slithered down the spineExhale along with tilting the
torso towards the front from the joints of the hip into standing in a forward bending
position.

Benefits
a) It stretches the complete body
and provides a good massage to
the arms, spine, upper and lower
back, ankles, hands, shoulders,
calf muscles and thighs.

b) It stretches the Organs of the

stomach, and as a result
enhances the digestive system
and increases the capacity of the
lungs.

c) This asana helps in enhancing

the blood circulation of the body.

d) It helps in enhancing the body

postures.

e) It helps in alleviating nervousness and melancholy along with providing asenSe of

Achievement.

f) It helps in tightening the abdomen and helps in easing sciatica.

Contraindications
In case of shoulder or neck injuries, experiencing dizziness’ While staring’upwards
and in case of any other medical concerns
Benefits of Yoga
Yoga can be preventive measures as they provide following physiological
benefits which ultimately helps in avoiding various lifestyle disease. The
following are the benefits of asanas for prevention of diseases:

a) Bones and joints become strong: By performing regular asana, the bones,
cartilages, and ligaments become strong. Along with this, height of children is
enhanced.
b) Circulation of blood becomes normal: By performing asana regularly, the
stroke volume as well as cardiac output increases because cardiac muscles start
working more strongly and efficiently. Blood circulation becomes proper and
blood pressure normalizes and stabilizes.
c) Immune system is strengthened: By regular practice of asana, our immune
system is strengthened. As a result, our body becomes less prone to diseases.
d) Respiratory organs become efficient: By performing asana regularly, the
respiratory organs become efficient. The vital air capacity increases up to
6000cc. The size of lungs and chest also enhances.
e) Efficiency of excretory system enhances: By regularly performing asana
the efficiency of excretory system enhances. As a result, the waste products
such as lactic acid, acid phosphate, urea, uric acid etc. are excreted quickly and
properly which in turn help in delaying fatigue.
f) Muscles become strong: by performing asana regularly, muscles of the body
become strong. The efficiency of the muscles increases. Fat does not
accumulate in the body. In fact, the appearance the body enhances. The size of
the muscles also increases.
g) Efficiency of the Digestive system increases: By performing asanas
regularly, all the organs of the digestive system of our body begin to work
effectively. The absorption of food becomes efficient. The strong of bile in the
gall bladder is concentrated from its enhanced appetite increases, and the
stomach, and intestine are also strengthened. Constipation indigestion and gas
trouble are reduced.
h) Nervous system strengthens: As a result practice of asanas, our nervous
system strengthens. The work efficiency of the synapse enhances. The neuro-
muscular coordination increases. Activities of our body will be done by
expending less energy. The secretion of adrenaline remains good. The secretion
of adrenaline depends on the sympathetic nervous system. The reaction time
also reduces. Mental power also improves and the feeling of disappointment
reduces. Regular practices of asanas reduce anxiety and stress. It also reduces
sleep disorders.
i) Immune system is strengthened: By carrying out regular practices of asanas
our immune system is strengthened. We, as a result, become less prone to
various communicable diseases.
In conclusion, it can be said that regular practice of asanas is helpful in
preventing various diseases, especially the ones that are related to our lifestyle.
 Unit-3
Pranayama

Introduction to Pranayama
Pranayama is commonly explained as the breathing exercise, but upon looking
deeper into it we can understand that it can be broken into two words: Prana and
ayama. Prana means breath, or sometimes also used in place of life; and ayama
is used to convey the meaning of regulation, restrain, or elimination. Therefore
the simple meaning of pranayama is the practice by which we can perform
regulation, restraint, or elimination of breath, is known as Pranayama. However,
the common translation „breathing exercises‟ is not completely wrong since
pranayama is actually practiced just like regular exercises.

Pranayama is a yoga practice which is a way of manipulation and regulation of

our inhalation and exhalation by using specific techniques that were laid out by
the wise authors of ancient Indian texts on yoga. The aim behind developing
pranayama techniques must have been somewhat deeper but in today‟s world it
is more about being able to relax our body as well as mind by performing
special methods of inhalation, exhalation, and restraint of the breath.

As has been mentioned in the ancient yoga texts, and modern experts also agree,
that the ideal time to practice any yoga technique including pranayama is early
morning, i.e. somewhere around dawn, and that too outdoors and at an empty
stomach. Dawn has a great importance in yoga and Indian culture, because at
this time the maximum benefit of any practice can be achieved.

The Pre-requisites of a Pranayama Practice

Before beginning the practice of pranayama, one must understand these basic
concepts and assimilate them into their understanding of nature and themselves.

 Prana is the vital energy of the universe.

 Not an ordinary person but a true yogi can modify the rhythm of prana.
 Pranayama is not just a breathing practice but a method of attainment
of Moksha.
 Every person can learn pranayama.
 Pranayama may bring undesired results if learnt from an ill-informed
person.
 Pranayama affects the deepest levels of the body.
  Pranayama is a higher practice of yoga and requires dedication from your
side.
 Before beginning pranayama one has to be adept in asana and should
have cleansed their body by yogic techniques.
 Before beginning pranayama, one should closely learn about his natural
breathing.
 Breathing can be normal (natural), fast (done quickly) or slow
(intentionally slowed down).
 Both inhalation and exhalation should be calm and quiet if the technique
doesn‟t specify any other way.
 One should prepare themselves for pranayama by following the proper
instructions of any yoga school or guru that they like.

General Benefits of Pranayama

 Pranayama teaches you to focus on your breath. This helps in stress
reduction and management of anxiety and depression.
 Regular practice of pranayama encourages blood circulation in the body.
 It can thus also improve the function of the cardiovascular system.
 Pranayama can be done for various conditions such as headache,
hypertension, stomach discomforts, breathing disorders etc.
 Pranayama relaxes the body and the mind and removes tiredness.

Types of Pranayama
According to the great Patanjali pranayama is done in the following steps:

1. Pooraka: The first step in any kind of pranayama is inhalation. The

Sanskrit word pooraka stands for inhaling.
2. Kumbhaka: the second step in any pranayama practice after inhalation is
restraining of the inhaled air. The Sanskrit word Kumbhaka in yoga
stands for restraining.
3. Rechaka: the final step in any pranayama practice is Rechaka, i.e.
exhalation of the restrained air. The Sanskrit word Rechaka means
exhaling.

Although there can be disagreements amongst the followers of various different

schools of yoga about some techniques being named differently, but the
essential techniques and their benefits are the same; pranayama can further be
elaborated into the following main techniques:

1. Nadi Shodhana Pranayama

Starting by sitting in any easy posture. Keep the spine and the neck straight.
This will be the basic position for most of the exercises. Using the thumb close
the right nostril and from the other nostril inhale deeply. Restrain your breath
for a second and then press the other nostril and release the first one. Exhale
from this nostril. Repeat this several times.

Benefits: This is the most basic pranayama and prepares your body for higher
yoga practices.

2. Sheetali Pranayama

This specific pranayama practice is done by starting in the basic position and
first taking some deep breaths. Then, form your mouth in an opening such that
teeth are visible. Now inhale through the mouth. Exhalation is done through the
nose. Do this for 7 to 8 times.

Benefits: This is a cooling pranayama and cools the whole body and relaxes it.

3. Ujjayi Pranayama

This pranayama is done by contracting the throat muscles in a specific way.

Begin in the basic position and first breathe from your mouth. Contract your
throat muscles from the inside. You should be able to hear the sound of your
breath. After a few breaths do the same procedure but with your mouth closed.
Practice around ten to twelve times in total.

Benefits: This is a calming breath pranayama and induces calmness in the body
as well as the mind.

4. Kapalbhati Pranayama

Starting with the basic position, take a deep breath and start exhaling forcefully.
Suck the muscles of your belly inside with each exhalation. The belly muscles
shall be moving all the time. Do this practice for at least ten minutes.

Benefits: This is an extremely beneficial pranayama for enhancing the blood

flow and circulation in the whole body channels.

5. Deergha Pranayama
The base position in this pranayama will be different. Lie down on your back,
and take a deep, deep breath. Keep the inspired breath in for some seconds and
then release it completely. Do this for around seven times.

Benefits: This is a pranayama that offers maximum relaxation and eases

tension.

6. Anuloma Viloma Pranayama

This is the most popular pranayama. In this you will start in the base position
and then take deep breaths with one nostril at a time. Start by pressing the right
nostril with your thumb and inhaling through the left. Then release the right
nostril and exhale through it. Next, inhale with the right and exhale through the
left. Repeat this for at least fifteen times.

Benefits: This pranayama purifies the blood.

7. Viloma Pranayama

In Viloma pranayama you will inhale through the left and exhale through the
right nostril. Do this at least fifteen times.

Benefits: This is an easier version of full Anuloma Viloma pranayama. It offers

similar benefits.

8. Anuloma Pranayama

In Anuloma pranayama you will inhale through the right nostril and exhale
through the left one. Do this at least fifteen times.

Benefits: This is also an easier version of full Anuloma Viloma pranayama. It

offers similar benefits.

9. Bhramari Pranayama

In the base position, use your thumbs to close your ears and use the fingers to
cover the eyes. Then, after a deep inhalation, you will do a deep humming with
the exhalation. Do this at least three times.

Benefits: This is a deeply relaxing pranayama and is beneficial for everyone.

10. Bhastrika Pranayama

This pranayama is similar to Kapalbhati pranayama, but in this both the
inhalation and the exhalation will be very fast. It should be done for short
durations in the beginning.

Benefits: This has an effect similar to Kapalabhati.

11. Sheetkari Pranayama

It is quite similar to Sheetali pranayama, but in this your tongue will remain
rolled during inhalation. The exhalation will be through the nose.

Benefits: This has an effect similar to Sheetali Pranayama.

12. Moorcha Pranayama

This pranayama is not for beginners since without proper practice and
instruction it can cause you to faint. It requires constant exhalation.

Benefits: This is a higher practice of pranayama and shouldn‟t be done without

guidance from a guru.

13. Plavini Pranayama

This is done in water. With this pranayama such breaths are engulfed that the
yogi floats on water with no breathing going on.

Benefits: This is a higher practice of pranayama and should only be performed

by adept yogis.

Caution Regarding Pranayama Practice

More and more people are becoming interested in yoga practices, and after
asanas, people‟s craze is increasing for pranayama. Pranayama is a process that
is related with the „prana’ i.e. the force governing life. Therefore, care should
be taken before beginning pranayama and even during the practice, because
pranayama is a deeper practice than physical exercises. It is actually true that
improper guidance and poor technique of pranayama can do more harm than
good and the practitioner will have adverse effects if they do not learn the
proper technique and seek guidance from a guru. But, it does not at all mean
that one should shy away from pranayama. One doesn‟t have to be afraid of
beginning a pranayama practice; they just have to seek proper guidance from an
expert. On learning from a guru one learns faster and more easily, so much that
this knowledge remains with them for many lifetimes.

 Some pranayama techniques may not suit people who suffer from chronic
blood pressure abnormality.
 Pranayama should not be practiced when you are menstruating.
 The people who have undergone heart surgery should not practice
without guidance.
 Pregnant women should not begin without supervision.
 People with breathing disorders need prior consultation and guidance
with a yoga therapist.

Conclusion
Pranayama has many benefits on the body as well as the mind. Pranayama can
be done alone or with other exercises. The best time to do it is in the morning. It
should be noted that some pranayama (s) may not be advisable for some
specific people depending on their individual state of health. Pranayama is
generally safe but every yoga practice is scientifically formed since you must
not begin any yoga practice on your own especially if you are pregnant or have
any diseases or disorders. It is recommended that you seek guidance from a
competent yoga therapist before starting doing any yoga practice.
 Unit-4
Bandhas and Mudras
Bandhas in yoga is an art of locking certain areas of the body so we can
manipulate energy running around those specific areas. Energy manipulation
within the body becomes possible only by the flow of prana (life energy).

A yogi‟s aim of performing bandhas is to lock the energy within the central
energy channel (Sushumna Nadi), which is considered no obstacle path of
flowing energy.

In bandhas, we actually contract some specific body muscles. This is done by

holding the breath for a while, to bind prana energy within us. There are three
major Bandhas, Jalandhara, Uddiyana and Moola Bandha, that lock the
energy in the throat, abdomen, and pelvis.

In Hatha Yoga, Bandhas are practiced to binds our Chitta (mind in common
language), which eventually helps one into the spiritual path.

Bandha Actually Means Lock

Bandha is a Sanskrit word, that means „lock or „to bind‟. As the practice of
Bandha locks or binds prana in certain parts of the body, therefore, its name is
Bandha. The meaning of Bandha can be defined as:

The Yogic practices that lead to the activation of energy in certain specific
parts of the body, with the help of the contraction on some muscle fibres,
that accelerates the functions of all organs attached to that area.

Importance of Bandhas in Yoga

We release the Prana through certain doors (openings) within our body. These
doors are root/moola (pelvic area), navel (abdominal area), and throat.

Now, here we see the importance of Bandhas, what they actually do:

 Bandhas lock these doorways so that Pranic energy don‟t leak

unnecessarily into the atmosphere.
 Usually, some areas of our body are energy-rich & some are energy-
deprived. In energy-rich areas, Prana is actually get stuck by muscular
tension. Bandhas redirects this stuck energy to the energy-deprived
regions.
  Bandhas are great tools to get control over different koshas of the body,
firstly through physical means then with just mental thinking.
 As the bandhas are very helpful in the stimulation of
the chakras, therefore, Yogis perform Bandhas for Kundalini awakening.

Types of Bandhas
Commonly, we hear about only four types of Yoga bandhas but, there are six
types of Bandhas in Hatha Yoga, 2 minor, 3 major & 1 maha bandha.

1. Minor Bandhas

These are performed by locking our hand & feet area.

1. Hasta Bandha – Hand locks

2. Pada Bandha – Feet locks

2. Major Bandhas

These are performed by locking muscles near to pelvis, abdomen & throat
respectively.

1. Mula Bandha
2. Uddiyana Bandha
3. Jalandhara Bandha

3. Maha Bandha

This body lock is when all 3 major bandhas are performed altogether,
called Maha Bandha.
1. Hasta Bandha

As the name suggests, Hasta Bandha means “hand lock”. This bandha locks
the prana in the hand and arms. Besides, this Bandha awakens the energy
channels up the arm.

Hasta bandha builds strength for the Yoga Asana such as Downward Dog or
handstand.

How to Do

 Place both your hands on the Yoga mat and spread all the fingers.
 Start bringing some weight to the hands.
 Press strongly the underside of knuckles to the mat. Also, press the
finger pads and inner edge of the thumb into the mat. Bring all the
pressure in these areas of the hand.
 Leave the heals of the hands light. You will feel them lifted and there will
be suction in the center of the palm.

Benefits

 Relieves the pain or discomfort in the wrist while performing a

handstand, tabletop pose or downward dog pose.
 Increases the strength and even flow of prana in the arms.
2. Pada Bandha

The word Pada literally means foot. Pada bandha locks energy in our feet and
activates the arches of the feet. This bandha provides stability and balance in
Yoga practice.

This lock binds us with the Earth‟s energy and helps to channelize the prana at
the feet. It supports the elevation of joints in the legs and pelvic area.

How to Do

 Place your feet on a yoga mat.

 Now, lift all your toes and spread them out.

There are three arches in our feet. One from big toe to little toe, second, from
the little toe to ankle, and third, ankle to the big toe. These arches form a
triangle and they are.

 Now, try to distribute your weight evenly among 3 arches of the foot.
 You can also place a ball under your foot.

Benefits

 Supports elevation in knees and pelvis

  Connects Yogi‟s body with the earth.
 It provides balance and centeredness in Yoga practice.
 Tones the organs of the lower body.

These were the minor bandhas of Hatha Yoga. Now, let‟s move towards the
Three major Bandhas

3. Moola Bandha

Moola Bandha literally means „Root lock‟. This bandha locks the energy in
the pelvic region of the body. This lock includes the contraction of perineal
muscles to lock the energy in the pelvic area.

Benefits

 Increases concentration powers and emotional strength.

 Strengthens the pelvic floor.
 Helps to cleanse the body.
 Improves the sexual health of men and women, both.
 It provides relief from mental stresses, negative emotions, and phobias.
 Stimulates the Mooldhara chakra and helps in Kundalini awakening.
4. Uddiyana Bandha

Uddiyana bandha is an abdomen lifting lock that locks the Prana in the
abdomen region. In this bandha, we draw our navel part (abdomen) in and
upward.

Benefits

 Strengthens the abdominal muscles and diaphragm.

 Makes us feel and look younger, refreshed and energetic.
 Helps to stimulate the Manipura Chakra (Heart Chakra).
 Enhances higher awareness within us.
5. Jalandhara Bandha

Jalandhar bandha is also known as „Chin Lock‟ or „Throat Lock‟. This bandha
locks the prana in the throat region.

Benefits

 Helps in excretion process of the body

 Improves metabolism and blood circulation in the body.
 increases concentration power and calms the mind.
 Reduces anxiety anger and stress.
 Helps in a clear and sweet voice.
 Stimulates the Vishuddhi chakra (Throat Chakra).

Now let‟s explore the combination of these three major bandhas, Maha Bandha
6. Maha Bandha

When we combine three major bandhas, we form Maha bandha. In Maha

Bandha, we perform Jalandhara, Uddiyana and Jalandhara Bandha together to
get maximum benefits of these three bandhas.

Benefits

 Maintains cardiovascular health.

 Gives relief from a variety of headaches, mood disorders, and sleep
disorders.
 Strengthens the immune system and metabolism.
 Helps in better digestion, respiration, and extraction of waste from the
body.
 Makes us more concentrated and alert.
 Helps in Kundalini awakening by stimulating Mooladhara (root),
Manipura(heart) and Vishuddhi (throat) Chakra.

The Sequence of Bandha

When we talk about the bandha, one thing where we stuck commonly is the
sequence of bandha. In other words, which bandha should we practice first?

The sequence should be: firstly, Moola Bandha, then Uddiyana Bandha and
then, Jalandhara Bandha and at last the Maha Bandha.
1. Ist Bandha – Lock Up the Pelvis Area

Starting the bandhas from Moola Bandha is always the best. In Yogic aspects,
Bandhas are performed for Kundalini awakening. The Kundalini lies at the root
of the spine. It is released by locking prana energy at the root of the spine and
stimulating the Mooladhara Chakra.

Among all Bandhas, Moola Bandha is the first Bandha to set

the Kundalini energy free to flow through the Sushumna nadi. Therefore,
bandha practice should start from Moola Bandha.

Besides this, all the Nadis starts from the Moola/root area of the spine.
Therefore, starting with Moola Bandha stimulates these Nadis to carry the
prana.

2. IInd Bandha – Lock Up the Abdomen Area

After Moola Bandha, one should practice the Uddiyana Bandha.

The Kundalini energy flows in an upward direction. It flows from the root of the
spine to the head. Once we set kundalini energy free to flow through the spine,
it reaches the abdomen part.

To clear the obstacles in the way of Kundalini energy at the abdomen region, we
lock prana at this part. This stimulates the Manipura Chakra. This process is
done by practicing Uddiyana Bandha. That‟s why Moola Bandha is followed by
Uddiyana Bandha.

3. IIIrd Bandha – Lock Up the Throat Area

Once the Kundalini energy passes through the Abdomen, it flows toward the
head through the throat. So, to clear its path in the throat region, we
lock Prana in the Throat region. This stimulates the Vishuddhi Chakra with
Jalandhara Bandha. Therefore the Badha practice is completed with Jalandhara
Bandha.

Ones these all practices are masted, we perform all these practices together in
Maha Bandha as the last step of Bandhas.
Connection Between Mudras & Bandhas
Yoga mudras and Bandhas are often taken together as they work on a deeper
level. These work on a more subtle level than pranayama and asana. Both
works on cleaning the mind and healing the body at a subtle level.

Mudra uses some particular body movement or posture to redirect

the prana energy to a chakra. The organs connected to that particular area
of Chakra gain effect from mudra. Bandha uses the contraction of muscles and
organs that redirect the energy to any particular chakra and helps the organs of
that area to function well.

Initially, we have no control over our inner body. For example, we can‟t control
the flow of blood or the flow of heat inside us, etc. Mudras and Bandhas give us
control over our inner body. These activities give us the power to control and
heal our subtle bodies.

Incorporating Breath in Bandhas

Breath is a very essential part of Bandha practice. Breathing exercises before
Bandha allows the Prana to flow throughout the body. Prana is controlled by
inhaling and exhaling breaths. Prana governs the energy in all the physical and
mental exercises. While practicing bandha, breathing practice (holding the
breath) helps to complete the lock.

Actually, the combination of breath with the inner word/contraction of muscles

forms a Bandha. Bandhas in conjunction with pranayama gives the best results.

Bandha includes both Antar Kumbhaka (inhalation retention) and Bahya

Kumbhaka (Exhalation Retention). Without breath retention (Kumbhaka), no
bandha or no lock can be performed.

Thus, Bandha has a deeper relationship with the breath.

Benefits of Bandhas
 Activates all the organs of the area, where Bandha is applied.
 Stimulates all glands of the endocrine system
 Calms the brain and strengthens our emotions.
 Keeps the spine healthy.
 Strengthens the autonomic nervous system
 Helps in Kundalini Awakening
  Stimulates Mooladhara (root), Manipura (heart),
and Vishuddhi (throat) Chakra.
 It helps to purify the body and mind.

Conclusive words
Since we were born, we are aware of only our physical body. But, there is a lot
more than the physical body. We only know a few things about our subtle body,
our soul. Bandha is a deeper understanding of our souls. These stimulate
the Prana and Chakras.

Bandhas are boon of Hatha Yoga to us. One, who masters this technique of
Yoga, masters his/her soul. Bandha‟s results do not overnight These take a little
time to show their result. You only need to be patient. You will get the desired
results, not immediately, but definitely.
 Unit-5
Kriyas
n yoga, the meaning behind the Kriyas is to move and awaken potent energy to
create a physical, psychological, and spiritual shift in our being. You do this by
performing specific exercises (Kriyas) that combine repetitive movements and
mantras, creating a moving meditation.
The Sanskrit word kriya translates to action or effort, and kriya yoga is often
called the “Yoga of Action or Purification.” Each practice helps to cleanse the
body and reduce common ailments and illnesses. Other benefits include
boosting energy levels and stimulating digestion.
Kriya yoga also increases life force and strengthens the energetic body in
preparation for a spiritual awakening. Hatha yoga has six kriyas, each
connecting with a different energetic frequency.

According to Hatha Yoga, the six kriyas

are:
 Neti(Purification of the Nose) – Using a device known as a Neti-pot,
you cleanse your nostrils to remove pollutants, ease allergy symptoms,
and help prevent colds and flu.
 Dhauti (Purification of the Esophagus and Stomach) – This Kriya
helps reduce stomach acidity after eating something indigestible. It
involves rapidly drinking salty warm water and then inducing nausea.
 Nauli (Stomach Churning) – A gentle version of this Kriya is to suck
the belly in and hold, creating the Uddiyana Bandha (abdominal energy
lock). A more advanced version is to create ripple movements in the
stomach to turn the abdominal muscles, improving digestion.
 Basti and Shanka Prakshalana (Intestine Cleaning) – This Kriya sucks
out toxins from the intestines and the entire digestive system. It
involves rapidly drinking warm salty water, practicing five stretching
and twisting exercises, and then releasing your bowels.
 Kapalabhati Pranayama (Breathing Technique) – This energizing
pranayama (breathing technique) energizes the body, clears the mind,
stimulates digestion, and cleanses the frontal sinuses. It involves quick,
forceful exhales from the nose while contracting the abdomen.
 Trataka (Eye Gazing) – This is a series of eye exercises that involve
concentrating your gaze on a specific point, usually a candle flame.
Kriya yoga benefits
The purpose of performing kriyas in Kundalini yoga is to move energy upwards
and prepare the body for enlightenment (reaching higher levels of
consciousness). However, there are many other benefits that kriyas can have on
your body and mind, such as:
 Reduces illness and boosts immunity – Hatha yoga kriyas cleanse all
bodily systems and remove toxins, increasing your general health.
 Reduces stress and anxiety – Various studies have found that kriya yoga
can reduce symptoms of stress, anxiety, and depression. For example, a
2017 study on neurophysiology and its regulation by kriya yoga found the
practice significantly reduces mental stress while improving cognitive
performance.
 Energizes the body and mind – Kriya yoga stimulates and kick-starts all
bodily systems and processes in a very short time. What's more, when
you perform the exercises, all your internal organs become activated and
secrete the necessary hormones and enzymes to keep the body fit.
 Improves circulation – Kriya yoga increases blood circulation to the brain
and spine and sends a fresh supply of oxygen to every part of our bodies.
 Reduces high blood pressure – A study by Stanford University found that
Kriya Yoga effectively reduces hypertension in patients.
Career in Yoga
By seeing the benefits of Yoga, career opportunities in this field are increasing
in India as well as in abroad also. After pursuing yoga courses, you can work in
health clubs, yoga & pilates studios, special needs centre, private gym and in
individual clients homes.
“After became a yoga instructor, you would usually be self-employed by
running your own yoga school.”
For the Yoga Professionals, there are several job options available both in the
government & private sectors. You can also self-employed by opening your
own yoga center.
Yoga also opens various jobs in the given field such as research, management,
hospital, academic, administrative, consultation, etc. The government has made
it compulsory to have a Yoga teacher in every school.
Some job titles are:
 Yoga Instructor
 Yoga Therapist
 Yoga Advisor
  Yoga Specialist
 Yoga Practitioner
 Yoga Teacher
 Research Officer- Yoga and Naturopathy
 Yoga Aerobic Instructor
 Yoga Consultant
 Publication Officer (Yoga)
 Yoga Manager

Global Recognition of Yoga

International Yoga Day, also known as International Day of Yoga, is a day
to celebrate the Indian practice of yoga and to raise awareness about its
importance. This day is celebrated since 2014 and has been recognized by the
UN General Assembly as an International Day of Recognition.
Importance of International Yoga Day
The idea of an international day to recognize and respect the practice of yoga
was first made on 27th September 2014 by the Prime Minister of India, Narendra
Modi at the UN General Assembly. It was he who proposed the date of this day
as it falls on the Summer Solstice of the Northern Hemisphere. This day marks
the beginning of the summer season and is also the longest day of the year.
Afterwards on 11th December 2014, the United Nations declared 21st June as
International Yoga Day. The proposal was approved by 175 member states.
Yoga Day highlights the importance of Yoga and the benefits it has on our mind
and soul. If practiced often, yoga can boost up your energy level, help you
maintain a healthy weight and improve your body posture. Participating in Yoga
activities and meditation can help in enhancing your mental health.
International Yoga Day 2023: Theme
The theme for International Yoga Day in 2023 is „Yoga for Vasudhaiva
Kutumbakam‟, which represents our shared desire for “One Earth, One
Family, One Future. The main aim is to raise awareness about the numerous
physical and mental health benefits of yoga and provide an opportunity for
individuals of all ages and backgrounds to experience its transformative effects
firsthand. Involving yourself in Yoga not only benefits the mind and body but
also instils love and compassion towards one another. On the occasion of
International Yoga Day, India will organize special programs for students,
women, specially-abled as well as transgenders to spread awareness and involve
more & more people in Yoga and Meditation.
Since its establishment, International Yoga Day has been celebrated with great
enthusiasm in numerous countries across the globe. The day is marked by
various events, including mass yoga sessions, meditation workshops, seminars,
and cultural performances. Regular practice enhances cardiovascular health,
improves posture and balance, and increases overall body awareness. Moreover,
yoga‟s emphasis on breath control and mindfulness cultivates mental clarity,
reduces stress and anxiety, and promotes emotional well-being.

Conclusion

International Yoga Day 2023 is celebrated with full enthusiasm all across the globe.
Yogis from different parts of the country come together to celebrate the practice of
yoga and also encourage others to make yoga a part of their everyday life.