Yoga

Class XI
https://www.youtube.com/watch?v=1Je0mu4GG-o
https://www.youtube.com/watch?v=hUXdY8mKGEA
https://www.youtube.com/watch?v=WwNRXLKoKqY
https://www.youtube.com/watch?v=Z0GE-uNLqEE
https://www.youtube.com/watch?v=zUcvBh203o0
https://www.youtube.com/watch?v=gAMW5JMa5cQ&t=56s
https://www.youtube.com/watch?v=VwQbMgxH2QI
Learning Objective
• Meaning & Importance of Yoga
• Elements of Yoga
• Introduction - Asanas, Pranayam, Meditation & Yogic Kriyas
• Yoga for concentration & related Asanas (Sukhasana; Tadasana;
Padmasana & Shashankasana, Naukasana, Vrikshasana (Tree pose),
Garudasana (Eagle pose)
• Relaxation Techniques for improving concentration – Yog-nidra
yoga was originated in India, it is the main part of Indian culture. it is
related to the Indus Valley Civilization it is derived from Sanskrit word
‘YUJ’ means unite / to join. It means “unification of Atma with
Parmatma”. It’s oldest science of self development. “lord Krishna say in
gita ‘YOGA KARMSU KAUSHALAM’. It is a science which deals with the
health of body and harmony of mind. Yoga is mentioned in RAMAYANA
& MAHABHARTA & UPNISHADS. PATANJALI wrote about yoga in 1471
B.C. here yoga had developed significantly, Kabir, Tulshidas, Surdas
mentioned about yoga in their writings.
• Yoga is not just about bending or twisting the body and holding the
breath. It is a technique to bring you into a state where you see and
experience reality simply the way it is. If you enable your energies to
become exuberant and ecstatic, your sensory body expands. This
enables you to experience the whole universe as a part of yourself,
making everything one, this is the union that yoga creates.

• The founder of Yoga, Patanjali stated, "Sthiram sukham asanam." It

implies that a posture that appears to be firm and agreeable is your
asana. You may be astounded to know that an asana is just a
preliminary step into the act of yoga. It is a way that encourages you
to achieve the greater good. Yoga focusses on idealizing concordance
between your mind, body, and soul. When you adjust yourself so
everything functions brilliantly within you, you will draw out the best
of your capabilities.
 Swami
Sampurnanand • It is spiritual kamdhenu

Mahrishi Ved Vyas • It is attaining the pose

Shri Bharti Krishan

Tirth • It is oneness of man with god
• Yoga requires you to make an
effort to unify your body and
mind.
• You do this by concentrating
your awareness on your
physical body through
breathing and postures.
IT’S OUR HERITAGE

VEDIC

UPNISHA
D PREVEDIC

YOGA
EPIC SUTRA

SMRITI MODERN
 VEDIC-it is
MODERN-Swami developed in
Vivekanand made vedas the word
yoga very popular. yunjate used in
Rigveda,idea for
sense control

UPNISHAD- pran
SMRITI- we find & nadis are topic
verious changes in discussed in this
ideas, beliefs, worship period.yoga practice
& custom.purification and their
techniques used. physiological
effects.
PREVEDIC-
excavation of EPIC- Ramayana
Mohenjo-Daro & Mahabharata
and Harappa , two great epic,
yoga was Gita deals with 3
practiced. Idols paths-JANA,
and statues were BHAKTI &
found in yogic SUTRA- KARMA.
posture. Patanjali gives us
‘YOGSUTRA’ it
is in 4 books –
YAMA/NIYAM/
ASANAS/PRAN
AYAM.Mahavir
was great yogi.
 Importance of Yoga
• Enhanced Circulation: Yoga improves your blood circulation. This means better
transportation of oxygen and nutrients throughout the body. Improved blood
flow also indicates healthier organs and glowing skin.
• Improves Posture: Yoga teaches how to control and how to balance. With regular
practice, your body will automatically assume the right stance. You will look both
confident and healthy.
• Uplifts your mood: Practicing yoga on regular basis uplifts your mood instantly as
it leaves your body with refreshing energy.
• Lowered Blood Pressure: Practicing yoga on daily basis enhances the blood
circulation in the body. This enables oxygenation in the body due to which there
is a significant reduction in the blood pressure as the body calms down.
• Keeps Premature Aging at Bay: Why not age gracefully and not before time? Yes,
yoga helps you detox and eliminate toxins and free radicals. This, apart from
other benefits, helps delay aging too. Yoga also relives stress which is yet another
factor that beats aging.
• Reduces Stress: When you are on your yoga mat, you focus on the practice. This
means that all your focus is concentrated on the matter at hand, and your mind
slowly drains out the stress and troubles that are plaguing it.
• A Drop in The Pulse Rate: Yoga eases the body by reducing the strain. When the
body relaxes, the pulse rate decreases. A low pulse rate indicates that your heart
is strong enough to pump more blood in a span of fewer beats.
• Increases Strength: You use the weight of your own body to increase your
strength. This is a very bewildering method of strength training.
• Anxiety Management: A little twisting, bending and controlled breathing helps
you overcome anxiety.
• Better Cardiovascular Endurance: Yoga improves oxygenation in the body and
also lowers the heart rate. This results in higher cardiovascular endurance.
• Lowered Respiratory Rate: Yoga involves a whole lot of controlled breathing. It
entails filling your lungs to their full capacity, thus allowing them to work more
efficiently.
• Fights Depression: When you practice yoga, repressed feelings surface. While you
may feel sad, the negative energy is released. This helps to combat depression.
• Teaches Balance: Yoga also focusses at improving balance and also allows you to gain
control over your body. Regular practice of yoga will enhance your ability to balance the
poses in the class and focus well outside the class.
• Stimulation of Organs: The internal organs are massaged when you practice yoga,
thereby increasing your resistance to diseases. Also, once you are attuned to your body,
after years of practice, you will be able to tell instantly if your body doesn’t function
properly.
• Increased Immunity: Yoga and Immunity go hand in hand. As yoga works towards healing
and enhancing every cell in the body, your body automatically becomes more immune.
Thereby, increasing your immunity.
• Instills Full Body Awareness: Practicing yoga on regular basis will help you become aware
of your own body. You will begin to make subtle movements in order to enhance your
alignment. With time, yoga helps you to become comfortable in your own skin.
• Improvement in Gastrointestinal Health: Practicing yoga regularly activates the digestive
system and the other stomach related diseases like indigestion and gas are eliminated.
Therefore, gastrointestinal functions improve in both men and women. Read more
about indigestion home remedies.
• Increasing Core Strength: It is essential to understand when your core is strong, your
body is strong. Your core holds the weight of your body. It helps in increasing your
resistance to injuries and also help you heal better. Yoga works on the core and makes it
healthy, flexible and strong.
• Higher Levels of pain Tolerance: Yoga increases the level of pain tolerance and
also works towards reducing chronic pain.
• Increased Metabolism: Yoga keeps the metabolism in check since a balanced
metabolism is essential to achieve ideal weight.
• Improves sleep: Yoga helps you relax your mind completely. It helps you work on
unnecessary tensions, thus facilitating better sleep.
• Integrated Function of the Body: Yoga means unison. When you practice yoga on
regular basis, your mind starts to work in union with your body. This enhances
movement and grace.
• Builds Self – Control: The controlled movements of yoga teach you how to render
that self-control to all the aspects of your life.
• Better Concentration: Performing yoga every day will eventually result in better
concentration and in less than eight weeks of yoga practice, you will find yourself
more motivated.
• Tranquility and Calmness: The breathing and meditation enables you disengage
from your thoughts. This helps you calm down. With everyday yoga practice, you
will notice how the calmness is no longer just a part of your practice – it becomes
a way of life!
 Eight ‘Yogasutras (Elements)
https://www.youtube.com/watch?v=F4BLq4hbQZo

YAMA

NIYAM

ASANA

PRANAYAM

PRATYAHARA

DHARANA

DHYANA

SAMADHI
• 1. Yama
• The first limb, yama, deals with one's ethical standards and sense of
integrity, focusing on our behavior and how we conduct ourselves in
life. Yamas are universal practices that relate best to what we know as
the Golden Rule, "Do unto others as you would have them do unto
you."
• The five yamas are:
• Ahinsa: nonviolence
• Satya: truthfulness
• Asteya: nonstealing
• Brahmacharya: continence
• Aparigraha: noncovetousness
2. Niyama
Niyama, the second limb, has to do with self-discipline and spiritual
observances. Regularly attending temple or church services, saying grace
before meals, developing your own personal meditation practices, or
making a habit of taking contemplative walks alone are all examples of
niyamas in practice.
• The five niyamas are:
• Saucha: cleanliness
• Samtosa: contentment
• Tapas: heat; spiritual austerities
• Svadhyaya: study of the sacred scriptures and of one's self
• Isvara pranidhana: surrender to God
• 3. Asana
Asanas, the postures practiced in yoga, comprise the third limb. In the
yogic view, the body is a temple of spirit, the care of which is an
important stage of our spiritual growth. Through the practice of asanas,
we develop the habit of discipline and the ability to concentrate, both
of which are necessary for meditation.
• 4. Pranayama
Generally translated as breath control, this fourth stage consists of
techniques designed to gain mastery over the respiratory process while
recognizing the connection between the breath, the mind, and the
emotions. As implied by the literal translation of pranayama, "life force
extension," yogis believe that it not only rejuvenates the body but
actually extends life itself. You can practice pranayama as an isolated
technique (i.e., simply sitting and performing a number of breathing
exercises), or integrate it into your daily hatha yoga routine.
• These first four stages of Patanjali's ashtanga yoga concentrate on
refining our personalities, gaining mastery over the body, and
developing an energetic awareness of ourselves, all of which prepares
us for the second half of this journey, which deals with the senses,
the mind, and attaining a higher state of consciousness.
5. Pratyahara
Pratyahara, the fifth limb, means withdrawal or sensory transcendence. It is
during this stage that we make the conscious effort to draw our awareness
away from the external world and outside stimuli. Keenly aware of, yet
cultivating a detachment from, our senses, we direct our attention internally.
The practice of pratyahara provides us with an opportunity to step back and
take a look at ourselves. This withdrawal allows us to objectively observe our
cravings: habits that are perhaps detrimental to our health and which likely
interfere with our inner growth.
6. Dharana
As each stage prepares us for the next, the practice of pratyahara creates the
setting for dharana, or concentration. Having relieved ourselves of outside
distractions, we can now deal with the distractions of the mind itself. No
easy task! In the practice of concentration, which precedes meditation, we
learn how to slow down the thinking process by concentrating on a single
mental object: a specific energetic center in the body, an image of a deity, or
the silent repetition of a sound
7. Dhyana
Meditation or contemplation, the seventh stage of ashtanga, is the
uninterrupted flow of concentration. Although concentration (dharana) and
meditation (dhyana) may appear to be one and the same, a fine line of
distinction exists between these two stages. Where dharana practices one-
pointed attention, dhyana is ultimately a state of being keenly aware without
focus. At this stage, the mind has been quieted, and in the stillness it
produces few or no thoughts at all. The strength and stamina it takes to
reach this state of stillness is quite impressive.
8. Samadhi
Patanjali describes this eighth and final stage of ashtanga, samadhi, as a
state of ecstasy. At this stage, the meditator merges with his or her point of
focus and transcends the Self altogether. The meditator comes to realize a
profound connection to the Divine, an interconnectedness with all living
things. With this realization comes the "peace that passeth all
understanding"; the experience of bliss and being at one with the Universe.
 Introduction - Asanas,
Pranayam, Meditation & Yogic
Kriyas
• Asana means holding the body in a particular posture in which one can
remain steady, calm, quiet and comfortable. Yoga asana are practised to
develop one’s ability to continue in a position for long time without any
discomfort. By practising asanas one is free from physical disabilities and
mental distraction.
• Rules for Asanas
• 1. Ground should be level, clean
• 2. Can be practiced on mat or carpet
• 3. Practice early morning
• 4. Yoga dresses
• 5. Concentration on the breathing and limbs, if any strain
• 6. No jerk during practising asanas
• 7. After practising asanas, shavasana to be performed.
•
• IMPORTANCE OF ASANAS
• 1. Good health and longevity of life
• 2. Calms the mind, control the senses
• 3. Flexibility increases
• 4. Purification of blood and blood vessels
• 5. Contraction and expansion power of lungs increased.
• 6. Moral improvement
• 7. Various diseases can be cured
• 8. Reduces fatigue
• The Asanas can be classified into following:
1. Dhayanatmak Asana (Meditative Asana): Yoga has two very
important meditative postures— Padmasana (Lotus Pose) and
Sidhasana (Adepts Pose). These postures are great for effective
meditation. They calm the nervous system and are helpful for
physical mental, em
2. Relaxative Asana: These asanas relax our mind and energies the
body. Makarasana and Shavasana are examples of this type.
3. Corrective Asanas (culturalative asana): These asanas work great for
removing postural deformities like Kyphosis & Lorodosis
Bhujungasana, Dhanurasana and Chakrasana are the best
examples for corrective asanasotional and spiritual stability
• Pranayama is control of Breath". "Prana" is Breath or vital energy in
the body. On subtle levels prana represents the pranic energy
responsible for life or life force, and "ayama" means control. So
Pranayama is "Control of Breath".
• One can control the rhythms of pranic energy with pranayama and
achieve healthy body and mind. Patanjali in his text of Yoga Sutras
mentioned pranayama as means of attaining higher states of
awareness, he mentions the holding of breath as important practice
of reaching Samadhi. Hatha Yoga also talks about 8 types of
pranayama which will make the body and mind healthy.
• Five types of prana are responsible for various pranic activities in the
body, they are Prana, Apana, Vyan, Udana & Samana. Out of these
Prana and Apana are most important. Prana is upward flowing and
Apana is downward flowing. Practice of Pranayama achieves the
balance in the activities of these pranas, which results in healthy body
and mind.
TYPES OF PRANAYAMA
• Natural Breathing
• Basic Abdominal breathing
• Thoracic breathing
• Clavicular breathing
• Yogic breathing
• Deep breathing with ratios
• Fast breathing
• Viloma – Interrupted Breathing
• AnulomVilom – Alternate Nostril Breathing
• Cooling Breath - Sheetali, Sitkari, Kaki mudra
• Ujjayi – Victorious Breath
• Bhramari – Humming Bee Breath
• Bhastrika – Bellow’s Breath
• Surya Bhedan – Right Nostril Breathing
PRANAVA MUDRA FOR PRANAYAMA (BODY GESTURES &
MENTAL ATTITUDES)
https://www.youtube.com/watch?v=NRLAbVka1xI
https://www.youtube.com/watch?v=8Zg9nmX5Hgg
• The first two fingers of the right hand palm are to be curved and last two
fingers are to be kept straight and to be held together. Now straighten the
thumb and bending the right hand in the elbow, place the curved fingers in
such a way that they come near the lips. Keep the hand from shoulder to
elbow glued to the chest. Keep the right hand thumb on the right side of the
nose and last two fingers on the left side of the nose. Now by pressing the
thumb, the nasal cavity on the right side can be closed and by pressing the
last two fingers left side cavity can be closed. The pressure should be light
and on just below the nasal bone, where the fleshy part begins. With this
arrangement of the fingers, one can close any of the two nasal cavities. Here
only the movement of thumb and the last two fingers is expected.
• Movement of other parts should be avoided. The face should be kept quite
gay and relaxed in order to practice breathing more effectively. Further, in
order to practice the cycle of inhaling and exhaling, six supplementary types
are given. In all these types, the speed of breathing is more. These are
actually the types of quick breathing. While practicing these types one
should first sit in one of the following Asanas: Padmasana, Vajrasana or
Swastikasana. Then, the left hand should be kept in Dhyana Mudra and the
right hand in Pranava Mudra. The eyes should be closed and the whole
attention should be concentrated on breathing so that it will be possible to
acquire it.
• Type – 1:Keep both the nostrils open and then inhale and exhale with both the
nasal passages. This type is nothing but quick breathing with both the nasal
cavities. One should inhale and exhale with as much speed as possible and for as
much time as feasible.
• Type – 2:Take up Pranava Mudra and close the right nostril with the help of the
thumb of the right hand, and inhale with left nostril and also exhale through the
same nasal passage. In brief this type can be described as quick breathing with the
left nostril.
• Type - 3:In this type left nostril is to be closed and the quick breathing is done
with the right nostril.
• Type - 4:In this type close the right nostril, and inhale with the left nostril, and
then immediately close left nostril and exhale with the right nostril. In this way try
quick breathing by changing the nostrils.
• Type - 5:This type of breathing is just opposite the previous one, that is, the left
nostril is closed and inhaling is done with the right nostril, then immediately
closing the right nostril, exhaling is done with the left nostril.
• Type - 6:This type of breathing is designed by combining previous two types i.e.,
type 4 and type 5. First inhale with left nostril and exhale with right one, then
inhale with right nostril and exhale with left nostril. Later continue the same
process i.e. inhaling & exhaling with left and right nostrils alternately. Further
switch to fast breathing by increasing the speed of breathing.
 Meditation

Meditation ‘cleans the dirty windows’ so that the sun can shine in.
Swami Dharmanda Saraswati define Meditation is a cleansing process; it
cleanses the mind and the emotions.
Meditation is a mind-body practice in complementary and alternative
medicine (CAM). Meditation is often defined as thinking continuously about
one object of thought. We often get stuck on this definition, however, and
lose the real purpose of meditation. Meditation must reveal the true nature
of that object upon which we are meditating. Such revelation comes not as a
thought, but as a feeling. Therefore, meditation is a process in which we shift
from thinking to feeling. It is a journey from the complexity of mind to the
simplicity of heart. It is for this reason that most methods of meditation
involve the heart. There are many types of meditation, most of which
originated in ancient religious and spiritual traditions. Generally, a person
who is meditating uses certain techniques, such as a specific posture,
focused attention, and an open attitude toward distractions. Meditation may
be practiced for many reasons, such as to increase calmness and physical
relaxation, to improve psychological balance, to cope with illness, or to
enhance overall health and well-being.
 HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS
• This meditation exercise is an excellent introduction to meditation
techniques.
• Sit or lie comfortably. You may even want to invest in a meditation
chair or cushion.
• Close your eyes. We recommend using one of our Cooling Eye
Masks or Restorative Eye Pillows if lying down.
• Make no effort to control the breath; simply breathe naturally.
• Focus your attention on the breath and on how the body moves with each
inhalation and exhalation. Notice the movement of your body as you
breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus
your attention on your breath without controlling its pace or intensity. If
your mind wanders, return your focus back to your breath.
• Maintain this meditation practice for two to three minutes to start, and
then try it for longer periods
 Importance of Meditation
1. CONCENTRATION: Meditation helps increase concentration. Gives deep relaxation to the
body and mind, a calm mind, and clarity of perception. All parts of the body, skin,
muscles and nerves are relaxed through meditation.
2. REDUCES STRESS: Meditation cures stress and anxiety. Improves communication skills,
and blossoms skills and talents. It induces mental and physical stability through
calming the nervous system.
3. DECREASES MUSCLE TENSION: It is effective and useful for the cure of stiffness in the
joints of the limbs.
4. Helps to regulate emotions: The constant practice of meditation helps one to control
the problem of losing one’s control.
5. Improves circulatory system and digestive system: Meditation helps to cure the diseases
such as high blood pressure or low blood pressure and indigestion. Blood
circulation becomes regular in the entire body and it makes one feel refreshed.
Meditation also gives relief to those who suffer from heart trouble and mental
stress and strain.
6. Good for rehabilitation: Meditation is usually performed by sports persons. Yoga
improves their concentration. It helps in developing physical fitness and is good for
relaxation, and for rehabilitation after injury.
 Yogic Kriyas
• A human body is composed of three doshas commonly named as Vata (one
that governs the perfunctory function), Pitta (one that keeps the body’s
chemical functions in check) and Kapha (the structure manager of the
body). These ‘tridoshas’ (three doshas) need to remain balanced in the
body for maintaining sound health and well-being of an individual. There
can be a number of external or internal fluctuations that can lead to a lost
balance between these doshas. Gathered waste, harmful toxins are some
of the major causes of this disrupted rhythm.
• Through the practice of certain cleansing practices, you can restore the
body to its natural health and well being by eliminating all the accumulated
radicals. These cleansing practices are referred to as the Shat-kriyas in yoga
science. Shatkriyas (or Shatkarmas) signifies six types of kriyas that are
practiced for ultimate purification of the entire body and mind. These
kriyas have been the studied and practiced by sages, gurus and yogis since
the evolution of yoga. You can also decipher them as the methods of
preparing the body for undergoing
• Kriyas are cleansing techniques used to purify the body and mind
which ultimately open the pathways of the body, the nadis, the
energy body, the mind, and the heart. Kriyas are more popularly
called Shat Karmas.
• Many people are proud of their external cleaniness, but many who
wash their outside every day are rotting from inside, as evidenced by
horrible smell from their mouths, grey skin color, and deep wrinkles.
• Yogic Kriyas are cleansing techniques that cleanse various internal
organs of the body. They are also called shatkriyas or shatkarma
because they are six in number, commonly known
as Neti, Dhauti, Basti, Trataka, Nauli and Kapalbhati
• Neti - Purification of the Nose. ...
• Dhauti - Purification of the Esophagus and Stomach. ...
• Nauli - Turning of the Abdominal Muscles. ...
• Basti and Shanka Prakshalana - Complete Cleansing of the Intestines.
• Kapala Bhati Pranayama - Cleansing the Frontal Sinuses. ...
• Trataka - Concentration on a Point or Candle Flame.
 Neti - Purification of the Nose
• The Neti kriya is done to keep the breathing system clean and to remove toxic substances from the nasal
passages. It protects you from sinus, cold, cold, pollution, etc. Doing this also makes it easier to do
pranayama. The Neti kriya is performed in three ways – Sutra Neti, Jala Neti, and Kapal Neti.
• Procedure:- For Jala Neti, first of all, you need a Neti Pot Which can easily penetrate into your nose. A
special vessel is used to insert water into the nose, which is called neti pot. Salty lukewarm water is used
in Jal Nati. Take a little lukewarm water in the neti pot and add a pinch of salt to it. Take care not to add
too much salt to the water.
• To perform Jala Neti, sit down and keep a short distance between your two legs.
• Bend forward from the waist and tilt your head slightly down.
• Keep the mouth open so that you don’t have trouble breathing.
• Now take a neti pot filled with water and allow the water to enter through one of the nostrils and it will
automatically come out from the other hole.
• Keep in mind that water is to be poured slowly and in small quantities.
• After this, do this process from the second hole of the nose. After doing this action from both holes,
stand up straight.
• Jal Neti Yoga can also be done by standing and bending slightly from the waist.
• Benefits of Jal neti kriya: By the practice of Jala Neti Kriya, bacteria in the nose are destroyed and
effective treatment of nose disease and cough is also done.
• It also prevents hair from becoming white. To cure a person suffering from insomnia, Jal Neti is one of
the effective yoga procedures. Also, many diseases of the ear, nose, teeth, throat, etc. are not possible
and the eyesight also becomes sharp.
https://www.youtube.com/watch?v=0TeuHUS6ZC8
 Dhauti - Purification of the Esophagus and Stomach.
https://www.youtube.com/watch?v=M_oCGTawRnI
https://www.youtube.com/watch?v=58jrrhPstE8

• Procedure – First of all, take a piece of fine soft cotton cloth two to three inches wide
and seven to eight yards long. Boil it in water. Squeeze properly and dry in a clean place.
• Now, take salty lukewarm water and soak the cloth in the water.
• Sit down and keep a short distance between your two legs.
• Now put the upper end of the cloth in the mouth and swallow the cloth slowly and drink
a sip of warm water at the same time.
• Then slowly taken out cloth carefully.
• The cloth is difficult to swallow at first, but it becomes easier by daily practice.
• This technique should first be practiced under the guidance of Yoga teachers.
• Benefits – By its practice, all diseases are eliminated from the body and strength
increases in the body.
• It makes digestive power powerful also cleanses the stomach.
• It helps in removing excess acidity and ends constipation, indigestion, gas, etc.
• This Kriya is also beneficial in curing diseases like piles.
• It also purifies the upper respiratory tract.
 Nauli - Turning of the Abdominal Muscles.
https://www.youtube.com/watch?v=QGMuBSo8vWY
• Nauli Kriya is the best of Kriyas. This is an important exercise for the stomach and internal
organs. Navel movements are involved in this Kriya. There are four types of Nauli Kriya.
• Uddhiyana Bandha: Remove the air forcefully from the mouth and pull the Nabhi inside.
• Vamanauli: When the Uddhiyanabandha becomes complete, leave the muscles in the
middle of the stomach. The abdominal muscles will look like a long tube. Move them to
the left.
• South Nauli: After that move it to the right side.
• Madhyama Nauli: Keep it in the middle and quickly churn the muscles by moving from
right to left and from left to right.
• Therefore, it can be said that in this Kriya, more attention is paid to breathing, stopping
the breath, holding the breath, and exhaling, etc.
• Benefits – This is an important kriya for the stomach, Abdominal Muscles, And Internal
Organs. This increases appetite. Many diseases related to the liver, spleen, and stomach
are relieved. Practical health is attained by its practice. It also removes potential
disabilities.
• All yogic kriyas should be practiced under the specialty yoga teacher. Therefore, these
kriyas should be done carefully. Make your body pure and healthy.
• Basti
• In earlier times Basti was performed in the river whilst sitting in a squatting position. With the assistance of
Nauli water was sucked up into the intestines and then eliminated again into the river. Today this technique
is applied as an Enema in order to cleanse the lower segment of the intestine.
• Shanka Prakshalana
• This technique is practiced in the morning on an empty stomach and, for the first three times, should
definitely be practiced under the guidance of a teacher from “Yoga in Daily Life”.
• Technique:
• Gently warm six to seven litres of water to 34-40°C. Add 1/2 teaspoon of sea salt per litre of water (with high
blood pressure use diet salt). The temperature of the water should be kept constant throughout the whole
practice.
• Quickly drink the entire quantity of water glass by glass. After each glass of water, practice five stretching
and twisting exercises, such as Trikonasana, Triyak Bhujangasana, Sideways Bending of the Body, Meru
Prishthasana and Tadasana.
• After the fifth glass, go to the toilet and perform Ashvini Mudra (rapid contraction and release of the anal
muscles). This Mudra stimulates peristalsis of the intestines.
• Continue to drink the warm, salty water, glass by glass and practice the five Asanas and Ashvini Mudra till no
more solid stools are passed. The whole process is only complete when one eliminates completely clean
water from the bowel. The colour of the water may be yellowish, but it should contain no solid components.
• Afterwards, cleanse the stomach, esophagus and bronchial tubes by means of Dhauti (but with unsalted
water). In conclusion, practice Jala Neti to prevent headache. Relax for about 1 hour following the Shanka
Prakshalana practice. Cover your body well, but do not fall asleep.
• Caution:
The following diet is important. Khicheri should be eaten approximately 1 hour after Shanka Prakshalana -
this can be prepared prior to relaxation.
• Preparation of Khicheri:
Place 2 cups of Basmati Rice, 3/4 cup of hulled Mung Beans (Dal), 1/2 teaspoon Turmeric powder, 1/2 teaspoon
Cumin seeds and salt in a pot, covered with three times the amount of water. Allow to simmer until it is tender.
Mix in 1 dessert spoon of butter or clarified butter per serve. This food has the effect of providing a protective
film on the intestinal tract and for this reason, as much as possible should be eaten. Do not drink for 2 hours after
eating this meal.
• Diet:
• In the weeks that follow, eat only easily digestible food, as the intestines are very sensitive after this practice. For
7 days avoid milk, cheese, raw fruit and vegetables, black tea and coffee. For 20 days avoid gas-forming foods
such as beans, cauliflower, cabbage, garlic, onions, hot spices and carbonated drinks. For at least 40 days avoid
meat, fish, eggs and alcohol - however, for our health it is best to do without these completely.
• In order that peristalsis of the intestines is stimulated, it is advisable to practice Agnisara Kriya or Nauli each day
following the Shanka Prakshalana technique.
• It is perfectly normal that no bowel movement takes place for two or three days following the practice. On the
early morning of the next five days, one may choose to drink warm, unsalted water (four to five glasses), and
after each glass perform the same exercises as with Shanka Prakshalana.
• Shanka Prakshalana should be practiced 4 times a year, at the change of the seasons. At these times, our internal
Biorhythm changes. Alternatively the technique can be practiced at least twice a year, mid-October till the
beginning of November, and mid-March till the beginning of April.
• Benefits:
Shanka Prakshalana purifies the blood, detoxifies the body and helps to develop good digestion. It eliminates
allergies (e.g. hay fever) and skin diseases (e.g. acne, neurodermatitis or psoriasis). Further, it is helpful for
springtime lethargy and has a balancing effect upon the mind.
• Caution:
Shanka Prakshalana should not be practiced by persons under 15 years of age, during menstruation or pregnancy.
It is to be avoided by persons with very low blood pressure, gastritis, ulcers, weak kidneys, large gallstones, kidney
stones, chronic diabetes, hernia, or those with mental illness.
 Kapala Bhati Pranayama - Cleansing the Frontal Sinuses.
https://www.youtube.com/watch?v=_b6ZciUsXI8

• Technique:
• Bend the head and upper body slightly forward. Inhale through the mouth and
exhale in short, powerful bursts through the nose 25-50 times.
• Initially this exercise is practiced through both nostrils and afterwards through
each individual nostril while the head is bent either to the right or left side.
• After practicing Kapala Bhati one should relax for 1-2 minutes.
• Benefits:
This technique has a refreshing effect and gives new energy. Blood supply is
stimulated to the whole forehead region and nasal passages. It is very helpful for
sinusitis. The nose is cleansed and the respiratory system is strengthened. The
effect is calming and therefore counteracts stress. Practiced prior to meditation,
this technique brings inner peace.
• Caution:
Kapala Bhati may give rise to slight feelings of dizziness, however, these pass after
some practice.
 Trataka - Concentration on a Point or Candle Flame.
https://www.youtube.com/watch?v=kUPr7yj3bXo
• Sit in meditation pose in front of a candle. Place the candle about an arm’s length away from
you with the wick of the candle at the same height as your chest. If the candle is placed too
high, it can create tension at the eyebrow centre, or produce a burning sensation in the eyes.
The flame should be still and not moving in a draft. Close your eyes. Mentally repeat your
Mantra as in meditation.
• Open the eyes and look at the flame without blinking. The flame has three zones of colour. At
the base of the wick is a reddish colour, in the middle it is bright white and at the tip it is
slightly smoky. Concentrate on the upper part of the flame where it is brightest.
• Close the eyes again. If the image of the flame appears within, gently concentrate on that
image without creating any tension. Try not to pursue or hold onto the image, otherwise it will
fade and disappear.
• Repeat the practice 3 times.
• The practice time should gradually build. In the initial stages, look at the flame only for about
10-15 seconds. Slowly increase this time, so that after about one year you can look at the
flame for 1 minute and then concentrate on the inner image with closed eyes for about 4
minutes. Under no circumstances should this recommended length of time be exceeded.
• One may also practice Trataka while looking at a white point on black paper, or at a black point
on white paper. When one concentrates on a white point, one sees this as a black image when
the eyes are closed and vice versa with a black point.
• Benefits: Purifies the eyes, strengthens the eye muscles and improves
vision and memory. Helps with sleeping difficulties and bedwetting.
Strengthens the ability to concentrate and is therefore recommended
for school children. Develops intuition, the ability to visualise and
willpower.
• Caution:This exercise is not suitable for people with psychic problems.
Those who have a tendency towards Schizophrenia or hallucinations
should not practice Trataka.
• Yoga for concentration & related Asanas (Sukhasana; Tadasana;
Padmasana & Shashankasana, Naukasana, Vrikshasana (Tree pose),
Garudasana (Eagle pose)
 Sukhasana
https://www.youtube.com/watch?v=ri9B8IzLXIY

In Sanskrit the word sukham or means delight or bliss and asana means posture .
This asana is basically a relaxing pose. One can perform this asana in the most
comfortable and easy manner. This is basically concentration pose.
Procedure:-
• Sit on the mat with legs stretched out in front.
• Bend the right leg at the knee and place the foot under the left thigh.
• Now bend the left leg and place the left foot under the right leg.
• Keep the body balanced and easily erect.
• Extend the arms so that the wrist rest on the knees,palms turned upward.
• The tips of the thumbs should touch of the index fingers, with other fingers lying
straight.
Benefits
• It stretches and lengthens your spine
• It calms your mind
• Remove anxiety, stress and mental tiredness.
• Strengthens your back.
• Helps in improving good posture.
• Enhance your condition of peacefulness and serenity.
• It gives gentle massage to your knees, calf and your thighs.
Precautions:
• Do not perform on the uneven place
• It should be done slowly and smoothly
• DO not force the knee down.
• Keep the spine neck, and head in a balanced, erect conditions.

Contraindications
• People who have experienced the knee injury are advised not to sit in this
position for long time.
• Avoid this in case of joint or knee related problems.
 Tadasana
https://www.youtube.com/watch?v=QM9x8ZpaYPc
Tadasana or Samasthiti is a great yogasana to integrate body and consciousness. Also known as
mountain pose, the word ‘tadasana’ is a combination of ‘tada’ (meaning mountain) and ‘asana’ (meaning
seat or position). It is one of the most commonly recommended yoga asanas for beginners.
Procedure
• Stand straight keeping your feet together and arms beside your body.
• Raise and spread your toes of feet. Lay them slowly on the ground.
• Firming your thigh muscles, raise your kneecaps without contracting abdomen muscles.
• Now raise your inner ankles to fortify inner arches.
• Move your inner thighs toward the inner side.
• Stretch your tailbone toward the floor and raise your pelvis toward the navel.
• Pressing your shoulder blades into your back, spread them wide across and release them down your
back.
• Raise the top of your sternum straight toward the roof.
• Now widen your collarbone and hang your arms beside your body.
• Keep your head directly in line over the center of the pelvis and lower side of chin should be parallel to
the floor.
• Look slightly in the upward direction.
• Hold the pose for 30 seconds to 1 minute
Health Benefits Of Tadasana
• Improving body balance
• Correcting body posture
• Adding agility to spine
• Toning hips and core abdomen
• May help in increasing height in formative years
• Stimulating nervous system
• Regulating digestive and respiratory functions
• Adding flexibility to thighs, joints, knees, and ankles
• Gaining control over muscular movements
• Relieving sciatica pain
• Helps in relieving constipation
Contraindications
• Do NOT practice this pose if you have low blood pressure problem.
• Do NOT perform it during a headache as it might worsen.
• Pregnant women should also avoid it.
• Don’t hold the position for too long if you are a beginner.
 Padmasana
https://www.youtube.com/watch?v=UTOBheDjLhQ

Padmasana, also known as lotus pose, is a cross-legged sitting pose

that finds its origins in the meditative practices of ancient India. The
word ‘Padmasana’ is a combination of ‘padma’ (meaning lotus) and
‘asana’ (meaning seat or position).
Padmasana is an established asana that is commonly used for
meditation in Yoga and religious contemplative traditions. Shiva,
Siddhartha Gautama, and the Tirthankaras in Jainism have been
depicted in this yoga pose.
Procedure
• Sit down over a mat and stretch out your legs in the front, keeping
the spine straight.
• Now bending your right knee, place it on left thigh. Just make sure
that sole of your feet points upward and heel is close to abdomen.
• Do the same with the left leg.
• Having both the legs crossed and feet on opposite thighs, place your
hands on knees in mudra position.
• Keep your head and spine straight.
• Hold and continue with gentle long breaths.
Health Benefits Of Padmasana
• Relaxing the mind
• Great for meditative practices
• Activating the spine, abdomen, bladder and pelvis.
• Stretching knees and ankles
• Adding flexibility to hips
• Awakening of chakras
• Makes you more aware
• Improves posture
• Aids in digestion
• Reducing muscular tension
• Regulates blood pressure
• Precautions & Contraindications
• People who are affected by sacral infections, sciatica and weak or injured knees
should doing avoid this pose.
• If you are a beginner or have an ankle or knee injury, perform this pose only under
the supervision of a yoga instructor.
 Shashankasana
https://www.youtube.com/watch?v=1cfk7nhnSbI

Shashankasana:- Shashankasana or Balasana known as Child’s Pose, Hare Pose or

Rabbit pose in English is a relaxation pose. The Sanskrit name Shashankasana is derived
from two words, Shashank+Asana; where Shashank stands for moon and asana stands
for posture. The word Shashank in itself is formed by two words Shash and Ank,
where Shash stands for rabbit and Ank means lap. The position of this asana is similar
to the one adopted by rabbits and hence the name. The calming effects of this
asana relax the body releasing all the stress and anxiety, along with it there several
other benefits Shashankasana but first, let’s know about the steps to practice this
Shashankasana.
• Procedure:- Sit in Vajrasana resting the palms on the thighs right above the
knees. Keep the eyes closed and relax the whole body.
• Inhale and raise the arms above the head. Elbows must be straight,
maintain shoulder width apart distance between the arms.
• Exhale and slowly move the torso in the forward direction. Bend from the
pelvic region not from the spinal.
• Keep the arms slightly bent and rest the hands, forehead, and elbows on
the mat. Arms must be in front of the knees. This is the final position.
• Retain the position as long as comfortable. It could be practice from a
minute to 5 minutes.
• To go back in the base position, exhale and slowly lift the forehead, arms to
the vertical position, Lower the arms resting the palms on the thighs.
• Relax and take deep breaths.
• Perform 3 times increasing the duration gradually.
Precautions for Shashankasana (Rabbit Pose)
• For a safer practice, one should be aware of the precautions to be kept in mind.
• In the final position, the buttocks must be touching the heels. In the beginning, a
lot of people tend to lift the buttocks to touch the forehead to the ground. Move
only as much far as you can comfortably without lifting the buttocks and straining
the body.
• People suffering from any of this condition should avoid
practicing Shashankasana: vertigo, high blood pressure, knee problems or slipped
disc.
• Pregnant women should also avoid practicing this asana.
 Naukasana
https://www.youtube.com/watch?v=aDmEVS0-VwM

Naukasana is comprised of two words-Nauka means Boat and Asana

indicates Yoga pose. Since, it is having the shape of boat hence the
name is Naukasana. Navasana is one of the few Yoga poses that can be
performed both lie on your back (Supine position) as well as stomach
(Prone position). Boat pose is very good from health point of view as it
is not only stretches the abdominal muscles in fact tones all the vital
organs of the abdomen. It is helpful to treat pancreas, liver, kidney and
gastric juices related problems.
Procedure:-
• Lie down on the supine position (back).
• Your feet should be together and stretched and your arms are besides
of your legs.
• Inhale raises your entire body at 30 degree so that you can see your
toes with eyes.
• Keep your palm on the thighs.
• Remain in the pose as long as you can maintain. Initially, it may be 20
seconds, increases the time up to 2 minutes.
• While maintaining the pose, feel the stretching on your navel area.
• Bring your body down with deep exhale and relax.
• Inhale –exhale slowly while maintaining the pose.
• Benefits of the Boat Pose (Naukasana)
• Strengthens the back and abdominal muscles
• Tones the leg and arm muscles
• Useful for people with hernia
• Contraindications of the Naukasana - Boat Pose
• Do not practice this yoga pose if you have low blood pressure, severe
headache, migraine, or if you have suffered from some chronic
diseases or spinal disorders in the recent past.
• Asthma and heart patients are advised to avoid this pose.
• Women should avoid doing Boat pose (Naukasana) during pregnancy
and during the first two days of the menstrual cycle.
 Vrikshasana(Tree Pose)
https://www.youtube.com/watch?v=4z3lvJVgL7E

Procedure:
• Stand with 2 inches feet apart.
• Focus on a point in front. While exhaling, bend the right leg and place the
foot on the inside of the left thigh. The heel should be touching the
perineum.
• Inhale and extend the arms up and join the palms in Namaste.
• In this position continue deep breathing pulling in the tummy muscles and
expanding the spine upwards with every exhalation.
• Stay here as long as you can focusing on one point.
• Slowly exhaling bring the arms down and then the right foot down to rest.
• Continue this with the other foot.
Benefits:-
• Tree pose improves neuromuscular coordination.
• Tree pose (Vrksasana) improves balance, endurance and alertness.
• Tree pose tones up the leg muscles and ligaments.
• Tree pose helps in bone development and proper alignment of the
vertebral column as all the muscles are stretched in the same direction.
Contraindication:-
• As Tree Pose (Vrksasana) is a simple yoga pose for balancing, be aware of
the body and the surroundings to avoid injury in case one falls.
• Tree pose practice should be avoided by patients with arthritis and/or
vertigo.
• Obese people should avoid this yoga pose as it requires focus on balance.
 Garudasana
https://www.youtube.com/watch?v=9wwtGegsD4E
https://www.youtube.com/watch?v=btikKg9fgUs

Garudasana or Eagle Pose is an asana. Sanskrit: गरुडासन; Garuda – Eagle, Asana –

Pose; Pronounced As – gah-roo-dah-sah-nah
• Garuda is the Sanskrit term for eagle. Indian mythology suggests that Garuda was
the king of all birds. This bird not only served as the vehicle of Lord Vishnu but
was also a frontrunner when it came to fighting against demons. Garuda also
means devour. Being an old representation of the mythical phoenix, they say that
the Garuda identifies itself with the “all-consuming fire of the sun’s rays”
Procedure:
• Begin by standing in Tadasana.
• Bend your knees and lift your left foot up to cross it over the right one.
• Ensure that right foot is firmly placed on the floor and the left thigh is over the
right thigh. Your left foot’s toes should be pointing downwards.
• Bring your arms forwards while keeping them parallel to the floor.
• Cross the right arm over the left one and bend your elbows so that your arms are
now perpendicular to the floor. Ensure that the back of your hands are facing
each other.
• Slowly turn the hands so that the palms face each other.
• Pressing the palms together, stretch the fingers upwards.
• Keeping your gaze focused at one place, stay in this pose for a couple of breaths.
• Slowly release the hands and bring them to the side of your body.
• Raise your left leg and place it back on the floor and slowly come back into
Tadasana.
•
Benefits:
• Stretches the hips, thighs, shoulders and upper back.
• Improves balance.
• Strengthens the calves.
• Helps alleviate sciatica and rheumatism.
• Loosens the legs and hips, making them more flexible.
Contraindications:
Avoid practicing this pose if you’ve had a recent knee, ankle or elbow injury.
Relaxation Techniques for improving concentration – Yog-nidra
https://www.youtube.com/watch?v=7H0FKzeuVVs
• Yoga Nidra as Restorative as Sleep Nidra means sleep. It is a deep
relaxation form of yoga. It is a technique to awaken the connection
between the body, mind and soul. The practice is like deep sleep
while you are still awake. Yoga Nidra is a yoga routine that provides
deep restoration to your body and mind, and makes your practice
more effective. It’s ideal to end your yoga sequence with yoga nidra
(yogic sleep). In yoga nidra, we consciously take our attention to
different parts of the body and relax them. Simply described as
effortless relaxation, yoga nidra is an essential end to any yoga pose,
solo or sequence. Yoga postures ‘warm up’ the body; yoga nidra ‘cools
it down’. Yoga practices increase the energy levels in the body. Yoga
Nidra helps conserve and consolidate this energy and relax the entire
system, preparing it for pranayama and meditation. It is, therefore,
important to keep aside sufficient time for yoga nidra after yoga
postures.
Procedure:-
1. Lie down straight on your back in Shavasana. Close your eyes and relax. Take deep
breaths and exhale slowly, unlike ujjayi breathings.
2. Start by gently taking your attention to your right foot. Keep your attention there for a
few seconds, while relaxing your foot. Then gently move your attention up to the
right knee, right thigh and hip. Become aware of your whole right leg.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel region, and
chest.
5. Take your attention to the right shoulder and right arm, palms and fingers then repeat
this on the left shoulder and left arm, throat, face and finally the top of the head.
6. Take a deep breath in, observe the sensations in your body, and relax in this still state for
a few minutes.
7. Now, slowly becoming aware of your body and surroundings, turn to your right side and
keep lying down for a few more minutes. Rolling over to the right side makes the
breath flow through the left nostril which helps cool the body.
8. Taking your own time, you may then slowly sit up, and whenever you feel comfortable,
slowly and gradually open your eyes
Benefits of Yoga Nidra:
• It cools down the body after yoga postures.
• It restoring normal temperature.
• It activates the nervous system to absorb the effects of yogic asanas.
• It relaxes the mind.
• It helps in creativity.
• It provides effective relief for depression and long standing anxiety.
• It refreshes the mind to be ready for new learnings.
• It is an effective alternative for sleep
Thank You