CBSE 11TH CLASS SESSION 2021-22
CHAPTER – 3
CONTENTS 1.Meaning And Importance Of Yoga
2. Introduction to Ashtanga Yoga
3. Introduction to Yogic Kriyas (Shat Karma)
3.1 MEANING AND
IMPORTANCE OF
YOGA
MEANING OF YOGA
The Word Yoga Has Been Derived
From The Sanskrit Word “ YUJ ”
Which Means To Join Or To Unite.
Yoga Is The Union Of The Individual
Soul
Yoga Also Means The Unification Of
Physical, Mental, Intellectual And
Spiritual Aspects Of Human Being.
Yoga Is The Science Of Development
Of A Person’s Consciousness.
IMPORTANCE OF YOGA
1. Physical Purity.
2. Cures And Prevention From Disease.
3. Reduces Mental Tension.
4. Beautification Of Body.
5. Provides Relaxation.
6. Keeps The Correct Posture Of Body.
7. Yoga Can Be Performed Easily.
8. Spiritual Development.
9. Increases Flexibility.
10. Reduces Obesity.
11. Improves Health.
12. Enhances Moral And Ethical Values.
Internal Organs Of Our Body
Can Be Cleansed By Various
Yogic Exercises.
As Per Ayurveda, Our Body Is
Made Of Vaat, Pitt And Kaph.
To Remain Healthy, Balance
1. PHYSICAL Of Vaat , Pitt And Kaph In Our
PURITY Body Is Necessary.
Dhoti, Nauli, Basti,
Kapalbhati,tratak Etc. Are
Such Yogic Exercises Which
Keep The Internal Organs Of
Our Body In Clean State.
Yoga Not Only Prevents
Many Diseases But Also
Cures Them.
Various Yogic Exercises
2. Increases The Immunity Of
The Body.
CURES AND
Diseases Such As
PREVENTIO Bronchitis, Sinusitis,
Arthritis, Gastritis, Asthma,
N FROM High Bloods Pressure,
DISEASE Stress , Back Pain, Urinary
Disorders Etc. Can Be
Prevented As Well As Can
Be Cured By Yogic
Exercises.
Yoga Helps In Reducing
The Mental Tension.
Pratyahar, Dharana And
Dhyan Plays Vital Role In
3. REDUCES Reducing The Mental
MENTAL Stress.
Asanas Like Makarasana,
TENSION Shavasana, Shalabhasana
And Bhujangasana Are
Beneficial For Releasing
Stress And Tension.
Everyone In This World
Wants To Have Healthy
Body.
Various Yogic Asanas Are
4. HEALTHY Best Suited To Get Rid Of
Many Health Problems And
BODY To Stay Fit.
They Make Our Body
Strong, Reenergize It And
Improve Flexibility.
Rest And Relaxations Are
Essentials For Removing
Fatigue.
5. Research Studies Have
Shown That Yogic Asanas
PROVIDES And Panayama Relaxes
RELAXATION The Body And Mind.
Padamasana , Shavasana
And Makarasana Are Some
Of Such Asanas.
Postural Deformities Are Very
Common Nowadays Due To
Lifestyle Followed Which
6. Effects Efficiency Negatively.
KEEPS THE Doing Yoga Asanas Regularly
, A Person Can Not Only
CORRECT Have The Correct Posture,
POSTURE But Can Also Cure The
Postural Deformities .
OF BODY Vajrasana , Sarvangasana ,
Mayurasana , Chakrasana
,Bhujangasana Etc.
InFast Life Of Today,
Every One Claims To Be
7. Very Busy , Hardly Any
Time Left For Self.
YOGA CAN BE
Doing Yogic Exercise
PERFORMED Need Only A Small
EASILY Space , Where As
Others Need Much Of
Money And Time.
One Can Have Good
Control On Mind By Doing
Yogic Exercises And Move
Towards The Spiritual
8. Heights.
SPIRITUAL Padmasana And
DEVELOPMENT Siddhasana Enhances The
Meditation Power.
Pranayam Is Also Useful
For Spiritual Development.
Flexibility Is Very Significant
As It Helps In Movement Of
The Body Efficiently .
9. Muscles Becomes More
Flexible And Prevents
INCREASES Sports And Other Injuries.
FLEXIBILITY Chakrasana , Dhanurasana
, Halasana , Bhujangasana
Etc. Are Very Beneficial In
Increasing Body Flexibility.
Very Common Problem
Now A Days.
Regular Yogic Exercise Like
Pranayama And Asanas
10. Reduces Obesity .
Research Studies Have
REDUCES Shown That Obesity Is Also
OBESITY Caused By Mental Stress
And Tension.
Meditative Asanas Are The
Perfect Solution For This
Condition.
Yoga Not Only Maintains
But Improves Our Health .
Muscles Becomes More
Strong .
11. IMPROVES Various System Of Body
Like Respiratory ,
HEALTH Circulatory , Nervous ,
Excretory Etc. Becomes
More Efficient Resulting
Improvement In Over All
Health.
Yoga Is Very Significant For
Human Being In Present-
day Life.
12. By Following First Two
Steps Of Ashtanga Yoga :
ENHANCES Yama And Niyama (Ahimsa
MORAL AND , Satya , Asteya , Santosh ,
Tapa Etc. ) These Values
ETHICAL Are Enhanced.
An Individual Can Attain
VALUES Perfect Health And Lead A
Content Life By Performing
Yogic Exercise Daily.
Introduction to Ashtanga Yoga
1. Yama
2. Niyama
3. Asanas
4. Pranayama
5. Pratyahara
6. Dharana
7. Dhyana
8. Samadhi
1.YAMA
A. AHIMSA: Causing No Harm To Any Living Thing. Anxiety ,
Jealousy, Hate ,Anger Are Violent Emotions.
B. SATYA: Truthfulness. We Must Be Truthful In Thoughts, Speech
And Deeds. We Must Not Speak To Others In Deceitful Manners.
C. ASTEYA: Non-stealing. The Inclination To Use Others Objects,
Money And Thoughts For One’s Own Benefit Is Stealing.
Abstaining From It Is Asteya.
D. BRAHAMCHARYA: Conserving One’s Energy . Using Your
Energy For The Benefit Of The Individual & Society, Not For
Pleasure.
E. APARIGRAHA: Non- Possessiveness, Non-grasping Or Non-
greediness. Aparigraha Refers To Keeping The Desire For
Possessions To What Is Necessary Or Important, Depending On
One's Life Stage And Context.
2. Niyama
A. SAUCHA: It Is Purification Of Internal Organs, External
Body And Mentally. Shatkarmas Are To Be Performed For
Purification Of The Internal Organs Of The Body. Neti, Dhoti,
Kapalbharti, Nauli, tratak, Basti Are The Six Kriyas (
Shatkarmas).
B. SANTOSH: Feeling Of Satisfaction In Life.
C. TAPA: To Endure The Difficulties, Obstacles And Complex
Situation Easily In Achieving The Goal.
D. SWADHYAYA: It Is Considered As The Study Of Teaching
And Scriptures, Self Study Is Preferred. It Also Means
Introspection And Self Study By Asking Questions Like Who I
Am, What Should I Do, Aim Of Life.
E. ISHWARA PRANIDHAN: To Dedicate All The Deeds To
God. One Surrenders Oneself To God Expelling Pride, Ego
And Other Impurities From Mind
3. Asana
Asana Means Position Or
Posture Of Body.
It Also Means To Sit In Easy
Posture.
These Are Slow Stretching
Activities Performed To Keep
The Body Flexible Agile And
Young.
4. PRANAYAMA
It Is The Control Of The Process
Of The Breathing. It Means
Appropriate Control Over
Inhalation And Exhalation.
It Helps In Regulating The
Metabolic Activity And Enhances
The Function Of Heart And
Lungs. It Also Provides Longevity
To Life.
5. PRATYAHARA
Control Over Senses Is
Pratyahara.
The Senses No Longer
Respond To External
Objects That Hinder Mental
Concentration.
6. Dharana
It Is The Concentration Of
Mind At One Focal Point.
It Is A Mental Exercise Which
Enables A Yogi To Go Ahead
Towards Dhyana And
Samadhi.
7. Dhyana
Dhyana is a complete
constancy or
concentration of mind.
8. Samadhi
The Union Of Individual’s Soul With The
Supreme Soul Is Called Samadhi.
It Is Checking Or Destruction Of All The
Impulses Of Mind.
During Dhyana, When The Disappearance
Of Self Awareness Takes Place , The Yogi
Attains The Stage Of Samadhi.
Experiences The Divine Pleasure.
CLASSIFICATION OF ASANAS
Meditative Asanas Relaxative Asanas Cultural Or Corrective
Asanas
Meditation Power Of An Removes Fatigue And Relaxes Regulate And Systematise The
Individual Is Enhanced An Individual Physically And Different Activities Of The Body
Mentally And Finally Provides The Energy
To The Body
Padmasana, Sidhasna, Shashankasana, Shavasana, Sheerasasan, Sarvangasana,
Gaumukhasan, Veerasana, Etc Makarasana, Etc Matasyasana, Halasana,
Bhujangasana, Chakrasana, Etc
INTRODUCTION TO PRANAYAMA
MEANING OF PRANAYAMA
It is comprised of two words :“prana” + “ayam” Mean vital life force + control “the
control or regulation of prana”
Purka Rechaka Kumbhaka
Inhalation Exhalation Retaining the breath
Internal External
To retain the breath To retain the breath after
after complete inhalation. complete exhalation
Preparation
Return Or
Intention
Finishing The
(Sankalpa)
Practice
STAGES OF
YOGANIDRA Sankalpa Body Rotation
Visualisation Breath Awareness
Opposites Or
Feelings And
Sensation
1. PREPARATION
Get Ready For Yoganidra
Lie Down On Your Back On The Floor And
Adopt The Pose Of Shavasana
Body Should Be Straight From Head To
Toe
Legs Should Be Slightly Apart And Arms
Should Be A Little Away From The Body
Palms Should Be Upwards
Feel Comfortable In This Position
Close Your Eyes And Take Deep Breath
By : Bhawani Pratap Singh Shekhawat , // bhawani912@gmail.com / +91 8005864874 //
2. INTENTION (SANKALPA)
Take A Resolve Or Sankalpa
According To Your Own Wish
It Should Be Short, Clear And
Positive
Example, Sankalpa May Be ‘ I Will
Enjoy Complete Health Or I Will
Ever Be Cheerful’ Etc.
3. BODY ROTATION
At this stage awareness is rotated through the different body parts in a
systematic way
The rotation of awareness is started in proper sequence i.e.,
Right side of the body start with right thumb ending with the little toe of the
right foot left side left hand thumb to the little toe of the left foot
back of the body from heels to the back of the head front of the body
forehead to individual facial feature to the leg.
4. BREATH AWARENESS
You Simply Become Aware Of The
Natural Breath Without Doing Any
Effort To Change The Flow Of The
Breath
It Gives A Deeper Relaxation And
Awakens Higher Energies That Can
Be Directed To All Parts Of The Body
5. OPPOSITES OR FEELINGS AND
SENSATION
Allow Yourself To
Experience Feeling And
Sensation
Usually It Is Practised With
Pairs Of Opposite Feelings
Like Heat And Cold, Pain
And Pleasure, Love And
Hate, Etc.
6. VISUALISATION
This Stage Induces The Mental
Relaxation
Develop Self Awareness And Relaxes
The Mind Through Removal Of
Disturbing Materials, Controls The Mind
And Strengthens Concentration Ability
It Is Done By The Visualisation Of Variety
Of Different Images, Objects And
Situations
7. SANKALPA
Once Again
Sankalpa
Mentioned In The
Second Point Is
Repeated Thrice
With Complete
Dedication
8. RETURN OR FINISHING THE PRACTICE
This Stage Is Important Because If You
Move Fast Out Of Yoganidra You Can Feel
Discontented And Uncomfortable
At This Sage, Awareness Is Externalised
Slowly So That You Can Be Aware Of The
External Location, Sound, Object And
Persons
ADVANTAGES OF YOGANIDRA
Increase
Relaxes The Awakens Memory And Counteracts
Reduces Tension
Mind Creativity Learning Stress
Capacity
Manages
Promotes
Psychosomatic Cures Cancer Helps Healing
Willpower
Diseases
