UNIT-I: INTRODUCTION AND PHILOSOPHICAL PERSPECTIVE OF YOGA

1. Yoga: Etymology, Definitions, Aim, Objectives and Misconceptions of Yoga.

Origin and history and development of Yoga.

Yoga, a practice that transcends the realms of physical exercise, delves deep into the union of
mind, body, and spirit. Its origins trace back to ancient India, with a rich history steeped in
tradition and spirituality. As its popularity continues to surge globally, it’s essential to explore
the essence of yoga, its aims, objectives, and dispel common misconceptions surrounding this
holistic practice.

Etymology and Definitions:

The term ‘yoga’ originates from the Sanskrit word “yuj,” which means ‘to unite’ or ‘to join.’
This ancient discipline focuses on achieving harmony between the mind, body, and soul. Yoga
involves various physical postures (asanas), breathing techniques (pranayama), meditation, and
ethical guidelines, all aimed at fostering overall well-being and spiritual growth.

Yoga embodies multifaceted dimensions, offering various paths to self-realization and inner
peace. Patanjali’s Yoga Sutras, a foundational text, outlines the eight limbs of yoga, providing a
comprehensive guide for practitioners. These limbs encompass ethical guidelines (yamas and
niyamas), physical postures (asanas), breath control (pranayama), withdrawal of senses
(pratyahara), concentration (dharana), meditation (dhyana), and ultimately, enlightenment
(samadhi).

Patanjali Yoga Sutras:

“Yogash chitta vritti nirodha.”

This sloka from the Yoga Sutras of Patanjali encapsulates the essence of yoga, stating that yoga
is the cessation of the fluctuations of the mind. It emphasizes the control and stilling of the
mind’s activities as the essence of yoga.
1. Bhagavad Gita:

“Yogah karmasu kaushalam.”

In the Bhagavad Gita, Lord Krishna defines yoga as skill in action. This verse highlights the significance
of performing one’s duties with proficiency and mindfulness, considering it as a form of yoga.

Aim and Objectives:

At its core, yoga seeks to unify the individual’s consciousness with the universal consciousness,
promoting a sense of oneness and inner peace. Its primary objectives include:

1. Physical Health: Through the practice of yoga asanas, individuals enhance flexibility,
strength, and balance while improving overall physical health.
2. Mental Clarity: Yoga incorporates mindfulness and meditation, aiding in reducing stress,
enhancing focus, and fostering mental tranquility.
3. Emotional Balance: By connecting breath with movement and introspection, yoga helps
manage emotions, fostering a sense of emotional stability and resilience.
4. Spiritual Growth: Beyond the physical and mental aspects, yoga serves as a path for
spiritual evolution, allowing individuals to explore their inner selves and transcend the
limitations of the ego.

Misconceptions:

Despite its profound benefits, misconceptions about yoga persist. Some common misconceptions
include:

1. Yoga is purely physical exercise: While yoga involves physical postures, it encompasses
much more, including breath-work, meditation, and spiritual exploration.
2. Yoga is only for the flexible: Yoga is inclusive and adaptable. It’s not about being
flexible but about embracing where you are in your practice and progressing at your own
pace.
 3. Yoga is tied to a specific religion: Though yoga has roots in Hinduism, it is a holistic
practice open to people of all faiths and beliefs.
4. Yoga is only for certain age groups: Yoga is suitable for individuals of all ages and
fitness levels, offering modifications to suit diverse needs.

In conclusion, yoga is a profound journey that extends beyond physical movements. It is a path
towards holistic well-being, encompassing mental clarity, emotional balance, and spiritual
growth. By understanding its true essence, embracing its diverse aspects, and dispelling
misconceptions, one can unlock the transformative power of yoga in their lives. Embrace yoga
not just as a practice but as a way of life, fostering harmony and unity within oneself and with
the world around.

ORIGIN

Introduction: Yoga is essentially a spiritual discipline based on an extremely subtle science,

which focuses on bringing harmony between mind and body. It is an art and science of healthy
living. The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or
‘to unite’. As per Yogic scriptures the practice of Yoga leads to the union of individual
consciousness with that of the Universal Consciousness, indicating a perfect harmony between
the mind and body, Man & Nature. According to modern scientists, everything in the universe is
just a manifestation of the same quantum firmament. One who experiences this oneness of
existence is said to be in yoga, and is termed as a yogi, having attained to a state of freedom
referred to as mukti, nirvana or moksha. Thus the aim of Yoga is Self-realization, to overcome
all kinds of sufferings leading to 'the state of liberation' (Moksha) or ‘freedom’ (Kaivalya).
Living with freedom in all walks of life, health and harmony shall be the main objectives of
Yoga practice."Yoga” also refers to an inner science comprising of a variety of methods through
which human beings can realize this union and achieve mastery over their destiny.Yoga, being
widely considered as an ‘immortal cultural outcome’ of Indus Saraswati Valley civilization –
dating back to 2700 B.C., has proved itself catering to both material and spiritual up liftment of
humanity.Basic humane values are the very identity of Yoga Sadhana.
HISTORY

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 .

Brief history and development of Yoga

The science of Yoga has its origin thousands of years ago, long before the first religion or belief
systems were born. According toYogic lore, Shiva has seen as the first yogi or ādiyogi and the
first guru or ādiguru. Several thousand years ago, on the banks of lake Kantisarovar in the
Himalayas, ādiyogi poured his profound knowledge into the legendary saptarishis or "seven
sages". These 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.

Yoga is widely considered as an "immortal cultural outcome" of the Indus Saraswati Valley
Civilisation – dating back to 2700 BC – and has proven itself to cater to both material and
spiritual uplift of humanity. A number of seals and fossil remains of Indus Saraswati Valley
Civilisation with Yogic motifs and figures performing Yoga sādhana suggest the presence of
Yoga in ancient India. The seals and idols of mother Goddess are suggestive of Tantra Yoga. The
presence of Yoga is also available in folk traditions, Vedic and Upanishadic heritage, Buddhist
and Jain traditions, Darshanas, epics of Mahabharata including Bhagawadgita and Ramayana,
theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though Yoga was being
practiced in the pre-Vedic period, the great sage Maharishi Patanjali systematised and codified
the then existing Yogic practices, its meaning and its related knowledge through Patanjali's Yoga
Sutras.

After Patanjali, many sages and Yoga masters contributed greatly for the preservation and
development of the field through well documented practices and literature. Yoga has spread all
over the world by the teachings of eminent Yoga masters from ancient times to the present date.
Today, everybody has conviction about Yoga practices towards the prevention of disease,
maintenance and promotion of health. Millions and millions of people across the globe have
benefitted by the practice of Yoga and the practice of Yoga is blossoming and growing more
vibrant with each passing day.

2.Principles of Yoga (Triguna, Antahkarana- Chatushtaya, Tri-Sharira,Panchakosha,

Ashta Chakras)
3.Introduction to major schools of Yoga - Patanjali Ashtanga Yoga, raja yoga, Gita-

yogas’ (Jnana, Bhakti, Karma, Patanjala, Hatha)

Here we’ll look closely at the six most widely practised ancient branches or paths of yoga. More
than just different styles of physical yoga, these ‘branches’ have different histories, philosophies
and intentions to each other – although it is possible to practise more than one together. Let’s
dive in, uncover the true depths of the practice that has existed for thousands of years, understand
where yoga comes from and the different branches this ancient tree has.

Key terms: Dualism, Non-dualism, Brahmins and Householders

In this piece, I refer to a few terms you may not have come across before: ‘Dualism’ and ‘Non-
Dualism’, ‘Brahmins’ and ‘Householders’.

Dualism refers to a belief system that separates nature (known as Prakriti) and consciousness.
You could also think of this as separating us and everything around us, and God.
Non-dualism is, of course, the opposite. It denotes that everything is One; that nature,
consciousness, the divine and ourselves are all made up of the same thing and that there is no
separation between anything or anyone.

In the context of Indian social tradition, someone who is considered a ‘Brahmin’ is thought to
be of a high caste. These people are often born into affluent families and usually have well-paid
and respected jobs. Many years ago, Brahmins would have been royals, priests or scholars.

A ‘Householder’ refers to someone most likely just like you and me; a person in the world with
a job who works to maintain their livelihood and their family and who grapples with the daily
challenges of life.

The six branches of yoga

1. Raja yoga

Meaning: ‘Royal’, ‘Chief’ or ‘King’, alluding to being the ‘best’ or ‘highest’ form of yoga.
Closely linked to Patanjali’s Eight Fold Path of Yoga, Raja yoga is also known as ‘Classical
Yoga’.
This path is precise and contemplative. It aims to ‘control’ the intellect and thoughts through
meditation. A connection with ‘God’ or ‘consciousness’ is worked towards by un-identifying
with the ego-based self and identifying with the universal true Self. As a primarily interior
practice with little outward spiritual expression, it is thought that Raja yoga requires much self-
discipline.

Primary practices: Meditation, Svadhyaya (self-inquiry and study of texts) and Tapas (self-
discipline), Brahmacharya (purity)

Dual or Non-Dual belief: Dual

Originally intended for: Brahmins. This type of practice was originally intended only for high
caste royals who had the time, the education and the means to practise this.

2. Jnana yoga

Meaning: Wisdom or knowledge. This is the yoga of ‘knowing’, of realising the truth of oneself.
First mentioned around 400BC, this is thought of as one of the most direct paths to insight and
illumination, but also as one of the most difficult. Priests and scholars are most likely to be
considered Jnana yogis through their practise of constant inquiry. Study of philosophical and
yogic texts, along with discrimination and inquiry are the ways these practitioners understand the
depths of the body, mind and spirit.

Primary practices: Meditation and Svadhyaya

Dual or Non-Dual belief: Either,dependent upon the practitioner’s perception and perspective.
Jnana Yogis are often relatively ‘open minded’ and inquisitive about life and the process of
yoga.

Intended for: Brahmins

3. Tantra yoga

Meaning: The root word of Tantra is ‘Tan’ meaning ‘to expand’ or ‘to weave’. It explores all
aspects, sensations and energies that weave through the body and mind and actually began as a
religion around 500BC. For over 1000 years it was the primary belief system of India in its less
extreme forms and is the first time the physicality of the human body started to become
important within a yogic context. Before this, much of a yoga practice was based upon worship,
visualisation and meditation.

Many people confuse Tantric yoga with ‘spiritualised sex’ – however, this isn’t the case. Whilst
Tantra yoga includes many rituals, the ritualistic act of fornication is only reserved for a very
rare ceremony for certain people. The fact that this branch of yoga permits mindful, purposeful
and meaningful sex as opposed to no sex at all is probably why it has come to be known in such
a way. Much of Tantra is kept in obscurity, with the practices and rituals passed along secretively
through oral tradition from guru to shishya (‘student’ or ‘disciple’).

“One should never seek to practise classical Tantra without a guru, because no Tantric texts
exist which provide thoroughly accurate details of any ritual. Each text omits an essential step,
or includes false information, and only through a guru can the reality, handed down from
teacher to disciple over generations, be known” – Robert E. Svoboda (exert from Aghora At The
Left Hand of God).

Primary practices: Mantra, Yantra, Kriya, Pranayama, Asana, Meditation, Visualisation

Dual or Non-Dual belief: Non-Dual. Tantra is essentially the original form of non-dualism, and
‘one-ness’ is very much a part of this branch of yoga. A large part of Tantra is focused upon the
more subtle elements of the body, mind and life. Chakras, nadis, yantras, kundalini, and
invocation of deities are a large part of Tantric yoga practices. The emphasis on ‘expansion’ can
be expressed by the practitioners of Tantra experiencing life’s fullness, expanding the mind
beyond ordinary limitations.

Intended for: Householders

4. Hatha yoga

Meaning: ‘The Yoga of Force’. Many teachers equate Ha to mean ‘Sun’ and Tha to mean moon,
and reason that the physical yoga practice is intended to ‘balance’ the Sun and Moon energies
within us. Whilst the physical yoga practice is intended to bring about a state of equilibrium
within the human organism, the real meaning and essence of Hatha yoga is to change the
physical body and mind by way of experimentation, movement and physical ‘force’.
Hatha yoga is anything that uses the physical body. It is what you are most likely to practise in
class in some form, whether it’s called Hatha yoga, Vinyasa yoga, Power yoga or any of the
other many styles of physical yoga. First mentioned and practised around 1100AD, it is the most
‘modern’ branch of yoga. This branch of yoga is – in a way – actually derived from Tantra and
the most widely celebrated ‘inventor’ of Hatha Yoga is Gorakshanath, who is considered
a Maha-Yogi, or ‘great Yogi’.

When it comes to Hatha yoga, liberation is attained through cultivating a Yoga-Deha – otherwise
known as a ‘Yogic Body’ (probably a little different to what we might consider a ‘yoga body’ to
look like nowadays!) – which is immune to disease and free from limitations that ordinarily bind
human beings.

Primary Practices: Asana, Pranayama, Mudra, Meditation, Purification rituals, Bandha, Mantra,
Kriya (anything related to the physical body).

Dual or Non-Dual belief: Non-Dual

Intended for: Householders

5. Bhakti yoga

Meaning: Devotion. First mentioned in The Bhagavad Gita around 300BC, the word Bhakti
comes from the root word ‘Bhaj’, of which the essence is ‘to share’. This form of yoga is based
upon the heart, love and devotion towards a chosen deity (Ishta Devata). Much like Karma yoga,
dedicating all actions towards a deity or ‘God’ is an intrinsic part of Bhakti yoga. Much like
other branches of yoga, Bhakti yoga has limbs (anga) for each practitioner to adhere to and take
part in:

Shravana’; or ‘listening’ to sacred scriptures

‘Kirtana’; ‘singing’ of devotional songs
‘Smarana’; ‘remembering’ the divine through meditation
‘Pada-sevana’; ritual worship or ‘service at the feet of the Lord’
‘Vandana’; ‘prostration’ before the image of God;
‘Dasya’; ‘slavish’ devotion to the Lord
‘Sakhya’; ‘friendship’ through which the Divine raises the devotee to the status of a ‘friend’
‘Atma-nivedana’; ‘self-offering’.

Primary Practices: Mantra, devotional rituals, meditation upon a chosen deity

Dual or Non-Dual belief: Dual

Intended For: Householders

6. Karma yoga

Meaning: The Yoga of Action, also contemporarily known as the ‘Religion of Love’. The word
‘Karma’ in this context is derived from the root verb ‘Kri’ meaning ‘to do’. First mentioned
around 300BC, this form of yoga is the main focus of the Bhagavad Gita. Karma yoga is based
upon selfless service and acting without expectation of benefitting. It occupies a large part of
Indian thought and through this practice, union with ‘the divine’ is achieved through making any
action an offering to God.

Karma yoga suggests that we relinquish attachment to the consequences of our actions and
instead focus on the moment in action. Awareness of each thought, word and deed and
mindfulness are an important part of Karma yoga, which allows the practitioner to truly
experience that moment-in-action. Through the practise of Karma yoga, yogis work and act to
benefit the people and the world around them in order to contribute towards facilitating a unified
and ‘enlightened’ world.

Primary Practices: Mindfulness, selfless service, ahimsa (non-violence

Dual or Non-Dual belief: Dependent upon the practitioner’s perspective

Intended for: Householders. Many great saints were thought of as ‘Karma Yogis’, such as
Gandhi and Mother Theresa.
4.Importance of Yoga for healthy living. Yoga and its relevance in the modern times,

Traditions in Yoga. -Swami Maheshwarananda

Yoga is a traditional method of meditation developed by the saints of ancient India. They
practiced yoga as an effective method of controlling their mind and bodily activities. Yoga in
Daily Life is a system of practice consisting of eight levels of development in the areas of
physical, mental, social and spiritual health.

When the body is physically healthy, the mind is clear, focused and stress is under control. This
gives the space to connect with loved ones and maintain socially healthy relationships. When
you are healthy you are in touch with your inner Self, with others and your surroundings on a
much deeper level, which adds to your spiritual health.
Yoga increases the flexibility of the spine, improves body’s physical condition and heightened
awareness to the importance of relaxation. It has been emphasized that each exercise be practiced
slowly, coordinating movement with the breath, pausing motionless in each position and always
with full concentration.
Yoga teaches you to focus on breathing while you hold the poses. This attention to breath is
calming it dissolves stress and anxiety. Yoga can help cure insomnia, as regular yoga practice
leads to better and deeper sleep. Yoga can help fight fatigue and maintain your energy
throughout the day. Yoga is an effective treatment for a variety of autoimmune diseases because
it can reduce the symptoms these diseases often cause, such as stiffness, malaise, fatigue, and
weakness. Even children can benefit from yoga. Those with attention deficit disorder and
hyperactivity can learn to relax and get control by using yoga breathing and yoga asanas. Yoga
has been used to help heal victims of torture or other trauma. Because yoga is a form of
meditation, it results in a sense of inner peace and purpose, which has far-reaching health
benefits.

Peace of Mind, Consciousness and Soul

To live in harmony with oneself and the environment is the wish of every human. However, in
modern times greater physical and emotional demands are constantly placed upon many areas of
life. The result: more and more people suffer from physical and mental tension such as stress,
anxiety, insomnia, and there is an imbalance in physical activity and proper
Exercise.
This why of methods and techniques for the attainment and improvement of health, as well as
physical, mental and spiritual harmony,are of great importance, and it is exactly in this respect
that “Yoga in Daily Life” comprehensively offers an aid to help one’s self. Throughout the many
years that I have been active in western countries, I have become familiar with the modern
lifestyle and the physical and psychological problems faced by the people of today. The
knowledge and experience I gained led me to develop the system of “Yoga in Daily Life”. It is
systematic and graduated, integrating all areas of life and offering something valuable for each
phase of life. Regardless of age or physical constitution, this system opens the classical path of
Yoga to all. In developing this system to accommodate the needs of today’s people, much
consideration was given to the conditions within modern society, without losing the originality
and effect of the ancient teachings.

The word “Yoga” originates from Sanskrit and means “to join, to unite”. Yoga exercises have a
holistic effect and bring body, mind, consciousness and soul into balance. In this way Yoga
assists us in coping with everyday demands, problems and worries. Yoga helps to develop a
greater understanding of our self, the purpose of life and our relationship to God. On the spiritual
path, Yoga leads us to supreme knowledge and eternal bliss in the union of the individual Self
with the universal Self. Yoga is that supreme, cosmic principle. It is the light of life, the
universal creative consciousness that is always awake and never sleeps; that always was, always
is, and always will be.

Many thousands of years ago in India, Rishis (wise men and saints) explored nature and the
cosmos in their meditations. They discovered the laws of the material and spiritual realms and
gained an insight into the connections within the universe. They investigated the cosmic laws,
the laws of nature and the elements, life on earth and the powers and energies at work in the
universe - both in the external world as well as on a spiritual level. The unity of matter and
energy, the origin of the universe and the effects of the elementary powers have been described
and explained in the Vedas. Much of this knowledge has been rediscovered and confirmed by
modern science.
These are experiences and insights a far-reaching and comprehensive system known as Yoga
originated and gave us valuable, practical instructions for the body, breath, concentration,
relaxation and meditation. The practices that this book offers have therefore already proven
themselves over thousands of years and have been found to be helpful by millions of people.
The system “Yoga in Daily Life” is taught worldwide in Yoga Centres, Adult Education Centres,
Health Institutions, Fitness and Sports Clubs, Rehabilitation Centres and Health Resorts. It is
suitable for all age groups - it requires no “acrobatic” skills and also provides the unfit, as well as
handicapped, ill and convalescent people, the possibility of practicing Yoga. The name itself
indicates that Yoga can be and should be used “in Daily Life”.
The exercise levels were worked out in consultation with doctors and physiotherapists and can
therefore with observation of the stated rules and precautions be practiced independently at home
by anyone. “Yoga in Daily Life” is a holistic system, which means it takes into consideration not
only the physical, but also the mental and spiritual aspects. Positive
Thinking, perseverance, discipline, orientation towards the Supreme, prayer as well as kindness
and understanding form the way to Self-Knowledge and Self-Realization

The main goals of “Yoga in Daily Life” are:

 Physical Health
 Mental Health
 Social Health
 Spiritual Health
 Self- Realization or realization of the Divine within us
These goals are attained by:
 Love and help for all living beings
 Respect for life, protection of nature and the environment
 A peaceful state of mind
 Full vegetarian diet
 Pure thoughts and positive lifestyle
 Physical, mental and spiritual practices
 Tolerance for all nations, cultures and religions
Physical Health

The health of the body is of fundamental importance in life. As the Swiss-born Physician,
Paracelsus, very correctly said, “Health isn't everything, but without health everything is
nothing”. To preserve and restore health there are physical exercises (Asanas), breath exercises
(Pranayama) and relaxation techniques.

Within “Yoga in Daily Life” the classic Asanas and Pranayamas are divided into an eight-level
system, beginning with “SarvaHitaAsanas” (meaning, “Exercises that are good for everyone”).
Seven other parts follow this preparatory level and lead progressively through the practice of
Asanas and Pranayamas. Several special programs have been developed from the basic
exercises: “Yoga for Back Pain”, “Yoga for Joints”, “Yoga for Seniors”, “Yoga for Managers”
and “Yoga for Children”. To maintain good health, other valuable exercises within “Yoga in
Daily Life” are the purification techniques of Hatha Yoga. These involve Deep Relaxation (Yoga
Nidra), Concentration Exercises (e.g. Trataka) as well as Mudras and Bandhas (special Yoga
techniques).

An even greater factor in the maintenance of good health is the food we eat. What we eat
influences both our body and psyche - our habits and qualities. In short, the food we eat has an
effect upon our whole being. Food is the source of our physical energy and vitality. Balanced and
healthy foods include: grains, vegetables, pulses, fruit, nuts, milk and milk products, as well as
honey, sprouts, salads, seeds, herbs and spices - either raw or freshly cooked. Foods to be
avoided are old, reheated or denatured foods, meat (including all meat products and fish) and
eggs. It is also best to avoid alcohol, nicotine and drugs as these rapidly destroy our health.

Mental Health
In general, we are led through life by the mind and senses, rather than having these under our
control. However, to gain control of the mind, we must first place it under inner analysis and
purify it. Negative thoughts and fears create an imbalance in our nervous system and through this
our physical function. This is the cause of many illnesses and sorrows. Clarity of thought, inner
Freedom, contentment and a healthy self-confidence are the basis for mental wellbeing. That is
why we strive to gradually overcome our negative qualities and thoughts and aim to develop
positive thoughts and behavior.
“Yoga in Daily Life” offers numerous methods to attain mental wellbeing: Mantra practice, the
observance of ethical principles, the keeping of good company and the study of inspiring texts to
purify and free the mind. An important tool in self-investigation and self-knowledge is the
technique of “Self-Inquiry Meditation”, a step-by-step meditation technique of Self-Analysis. In
this meditation practice we come into contact with our subconscious, the source of our desires,
complexes, behavioral patterns and prejudices. The practice guides us to become acquainted with
our own nature - as we are and why we are so - and then beyond self-acceptance to Self-
Realization. This technique enables us to overcome negative qualities and habits and helps us to
better manage life’s problems.

Social Health
Social health is the ability to be happy within oneself and to be able to make others happy. It
means to nurture genuine contact and communication with other people, to assume responsibility
within society and to work for the community. Social health is also the ability to relax and
experience life in all its beauty.
One of the growing problems of our times is drug addiction. It is a clear sign of social illness.
The system of “Yoga in Daily Life” can assist in overcoming this illness and grant people a new,
positive aim and purpose in life. The importance of keeping good, positive company has a great
influence upon our psyche, as such companionship moulds and forms our personality and
character. Positive company is of great importance in spiritual development. Living “Yoga in
Daily Life” means to work for ourselves and for the benefit of others. To do valuable and
constructive work for our neighbours and the community, to preserve nature and the environment
and work for peace in the world. To practice Yoga means to be active in the most positive sense
and to work for the welfare of all of mankind.
Spiritual Health
The main principle of spiritual life and the highest precept of mankind are:
AHIMSA – PARAMO- DHARMA
This precept embraces the principle of non-violence, in thought, word, feeling and action. Prayer,
meditation, Mantra, positive thinking and tolerance, lead to spiritual health. Humans should be
protectors, not destroyers. Those qualities that really make us human are the ability to give,
understand and forgive. To protect life and respect the individuality and independence of all
forms of life is a primary practice of the Yoga teachings. By following this precept greater
tolerance, understanding, mutual love, help and compassion develops - not only between
individuals, but between all humans, nations, races, and religious faiths.
Self-Realization or realization of the Divine within us (Healthy Life)
Cultivate indomitable will. Practice self-control and self-mastery. Have self-confidence. Develop
independent judgment. Do not argue. Strive ceaselessly for Self-realization. Kill this little ego.
Develop pure love. Rise above all distinctions of caste, creed and colour. Give up the idea of ‘I-
ness’, ‘Mine-ness’. Look within for the happiness which you have sought in vain in the sensual
objects.
Moksha is the summumbonum of life. It is freedom from births and deaths. It is not annihilation.
It is annihilation of this little ‘I’. It is obtained through knowledge of the Self. You will have to
know the Truth through direct intuitive experience. You will have to cut asunder the veil of
ignorance by meditation on the Self. Then you will shine in your pristine purity and divine glory.
Do not try to drive away the unimportant and irrelevant thoughts. The more you try, the more
will they return and the more strength will they gain. You will only tax your energy and will.
Become indifferent. Fill the mind with divine thoughts. The others will gradually vanish. Get
yourself established in Nirvikalpa Samadhi through meditation.
Without perfect Brahmacharya, you cannot have substantial spiritual progress. There is no half
measure in the spiritual path. Control the body first. Then purify your thoughts through prayer,
Japa, Kirtan, Vichara and meditation. Make a firm resolve, “I will be a perfect Brahmachari from
today.” Pray to the Lord to give you spiritual strength to resist the temptations of life and kill
lust.
Constant study of the lives of saints will enable you to lead a virtuous life. You will imbibe very
noble qualities. You will be gradually moulded in the spiritual path. You will draw inspiration
from them. There will be an inner urge in you to attempt for God-realization. Pray to the Lord
that you may become a saint.
The Techniques of Pranayama
Yogic techniques are known to improve one’s overall performance. Pranayama is an important,
yet little known part of Yoga. Until recently, this art and science of yogic breathing was almost
completely unknown to the common man like many other ancient Indian arts. Those who knew it
used to be very reluctant to share their knowledge and experience with anyone, unless a student
proved by tests that he was ready to receive it.
“Tasmin sati swaspraswas yogartivich Pranayama”
This having been (accomplished) “Pranayama” which is control of inspiration and expiration1
the inspiration of prana-vayuisshwasa and expiration is prashwasaand the cessation of both is
characteristic of Pranayama. Patanjaliin his Yoga Sutra describes – Yama, Niyama, Asana,
Pranayama, Pratyahara, Dharana, Dhyana and Samadhi as eight angas(parts) of Yoga. Amongst
them, in the present materialistic world, the third and fourth part, Pranayama and Asana
(Postures) are considered as very important part and prescribed by modern medicine too. The
beneficial effects of different Pranayama are well reported and has sound scientific basis. 2-
3There is reported evidences of Pranayama that it increases chest wall expansion and lung
volumes.
The ancient sages also discovered that among the thousands of nadis there are three which are
the most powerful energy channels and, when purified enough, these can promote the
development of the human being in all three planes: physical, mental and spiritual, allowing us to
reach higher levels of consciousness.These channels are called IDA, PINGALA and
SHUSHUMNA nadis. Pranayama techniques act to purify the nadis including these three main
energy channels. Yogis discovered a long time ago that breathing through the left nostril
stimulates the IDA nadi or the “moon channel” (connected with the parasympathetic nervous
system) and breathing
through the right nostril stimulates the PINGALA nadi or the “sun channel” (connected with
sympathetic nervous system). By balancing the functioning of both nadis (that is, both aspects of
the autonomic nervous system) we can stimulate the main energy channel called SHUSHUMNA
and harmonize the activity of the nervous system as a whole.
 UNIT -2

PRECAUTIONS, PROCEDURE AND BENEFITS OF PRANAYAMA SADHANA AS

PER THE AYUSH COMMON YOGA PROTOCOL

Pranayama

Pranayama is an age-old yogic breathing technique. In Sanskrit, prana means life

energy, and yama means control. So, in short, the controlled breathing technique is
called Pranayama.

There are 8 types of Pranayama which are classified based on different inhalation and
acceleration techniques. The main aim of Pranayama is to connect your body and mind
through awareness and mindfulness. Supplying Oxygen and removing toxins in return
providing healing and physiological benefits. Pranayama has many benefits like
improving your lung function, increasing your oxygen levels, reducing high blood
pressure and decreasing stress. To learn about the proper techniques of Pranayama,
read the article below.

Introduction

Yoga places a great deal of emphasis on the way you breathe. In fact, it prescribes
varied breathing techniques that help benefit different parts of the body and mind. This
article seeks to explain what pranayama (or controlled breathing) entails.

What is Pranayama?

Pranayama refers to the practice of controlling your breathing. Each time you breathe
in, you are believed to consume “
prana”which is a vital life force. In fact, pranayama
can be broken down into two Sanskrit words i.e., “
prana” and “
yama” which mean
“
life energy”and “
control”respectively. There exist 8 types of pranayama which each
involve purposeful inhalations and exhalations wherein the practitioner is expected to
hold his/ her breath in a specific sequence.

Types of Pranayama
There exist 8 different forms of pranayama each of which has been briefly explained
below.

1. Bhramari Pranayama

Also called Humming Bee Breath, this form of pranayama is particularly helpful for
those who suffer from hypertension.

2. Kapalbhati Pranayama

This form of pranayama helps detoxify the body and clears energy channels.

3. Bhastrika Pranayama

Also called Bellows Breath, this form of pranayama helps pump in more oxygen into
the body.

4. Nadi Shodan Pranayama

This alternate nostril breathing technique helps calm the mind and helps harmonise
both hemispheres of the brain.

5. Shitali Pranayama

This form of pranayama helps reduce anxiety and helps cool the body.

6. Ujjayi Pranayama

This breathing technique is often used to support Vinyasa style yoga postures.

7. Anulom Vilom Pranayama

This breathing technique helps relax the body and cleans the nasal passages.

8. Sheetkari Pranayama

This breathing technique helps cool the body.

Benefits of Pranayama
Pranayama yoga is understood to provide practitioners with the following benefits.

Helps Reduce Stress

The increased oxygen uptake that constitutes each form of pranayama helps reduce
stress. Oxygen provides your vital organs with energy including the brain and nerves.

Improves your Quality of Sleep

Bhramari pranayama has been shown to reduce the pace of breathing and heart rate
when it is practised continuously for 5 minutes. It can help your body calm down
such that it is better prepared to sleep.

Increases Mindfulness

Pranayama encourages you to be aware of your breath and how it feels against your
upper lip. It teaches you to focus on the present instead of thinking about the past or
future. This in turn allows you to be more mindful. As pranayama increases the
amount of oxygen concentration, it is able to fuel your brain cells such that you are
able to focus with greater ease.

Improves the Way Your Lungs Function

Since pranayama requires you to take slow, forceful breaths, it can strengthen your
lungs. People suffering from asthma and allergic bronchitis will find that pranayama
helps provide relief.

How to Practise Pranayama?

Different forms of pranayama require the practitioner to control his /her breath in
different ways. The list featured below briefly touches upon how different forms of
pranayama are practised.

1. Bhramari Pranayama

This breathing technique requires practitioners to create a humming noise as they

breathe.
2. Kapalbhati Pranayama

This involves a number of rapid breathing techniques wherein the practitioners place
their hands on their knees with their palms open to the sky. They must then take a
deep breath in and once they exhale, they must pull their navel back towards the
spine.

3. Bhastrika Pranayama

Practitioners are required to rapidly inhale and exhale oxygen which gives their body a
boost of energy.

4. Nadi Shodhan Pranayama

Practitioners use their hands to block their nostrils in alternate sequences. This means
that they first block their left nostril and breathe in and exhale and then repeat this
cycle by blocking their right nostril.

5. Shitali Pranayama

Practitioners roll their tongue in an O shape and inhale oxygen through their mouths.

6. Ujjayi Pranayama

This breathing technique requires you to breathe through your mouth while you sit in
a cross-legged position and mimic the sound of the ocean.

7. Anulom Vilom Pranayama

This form of pranayama requires practitioners to pause their inhalation and exhalation
in two stages.

8. Sheetkari Pranayama
Practitioners breathe in air while placing their tongue behind their teeth.

Beginner’
s Tip for Pranayama

Beginners are often encouraged to first begin learning Bhramari pranayama before
learning other forms of controlled breathing. This is because it is fairly easy to
perform and helps enhance mental and physical endurance.

Beginners should not attempt to hold their breath when they first start practising
pranayama. Only once they become comfortable with the basics of these breathing
techniques should they attempt to hold their breath. This should be under the
supervision of a trained yoga instructor.

How Often Should I Do Pranayama?

Once practitioners gain experience, they can easily do 20 rounds of pranayama in a

day. These can either be done in one go or can be spread out across the day.

Precautions to Take to Perform Pranayama

Before attempting to practise any form of pranayama, it is important to take into

account the following considerations.

 Pranayama should ideally be practised on an empty stomach.

 Try to practise pranayama in a place that is quiet and well ventilated.
 Unless a certain form of pranayama requires you to breathe through your
mouth, you must always breathe through your nose.
 If you have any chronic medical issues, you must first consult your physician
and yoga teacher prior to practising any form of pranayama.
 Pranayama should not be practised if you are tired. It should only be practised
if you are relaxed.
 Do not practise pranayama if your lungs are congested.

3.PRECAUTIONS, PROCEDURE AND BENEFITS OF DHYANA.

What is Dhyana?
The word Dhyana has been derived from the Sanskrit word 'Dhi', which means to
contemplate, reflect, think or be occupied in thought. According to Maharishi Patanjali:

तत्र प्रत्यै
कता नताधा
नम्।
। ।
3.2।

"An incessant flow of attention on the concentrated object is called Dhyana." Dhyana has
been defined by the Samkhya school of Philosophy as "Dhyanam nirvishayam manah”
which is translated as "the liberation of mind from all disturbing and distracting emotions,
thoughts and desires." Dhyana always starts with Dharana, i.e. concentration; the mind
becomes steady and one-pointed through concentration and when concentration leads to
the uninterrupted flow of thought towards one object that becomes Dhyana.

The two Sanskrit words "Dhyana" and "Nididhyasana" both are sometimes used for
Meditation, but there is a difference as "Nidhidhyasana" means "reflection or
contemplation," a method used by Monastic tradition of Vedanta Philosophy. Whereas,
Dhyana is a conscious and voluntary attempt is made to still the activity of conscious
mind. Through withdrawal of senses and concentration, one-pointedness of mind is
achieved and then concentration is changed into meditation.

Some Misconceptions about Dhyana

Dhyana is not merely thinking about something or repeating sacred mantras or

concentrating on a particular thought or object. It is not a ritualistic worship or prayer
for material gains and boons. The word Dhyana has been lucidly used for Dharana and
suggests concentration and musings of various kinds with closed eyes. In fact, ordinary
students, researchers and thinkers use Dharana and Dhyana indiscriminately. Dhyana cannot
be taught. It is not an expressive subject, but an experiencing art where the consciousness
of the aspirant is diffused evenly within and without the body, without fading or showing
signs of division.

Importance of Place, Season, Time, Diet, Posture and Nadishuddhi Before Practising
Dhyana
PLACE : Ancient scriptures laid emphasis on various places like under peepal tree,
temple, cowshed, holy places, river bank, cave, forest for good meditation. The most
important factor for selecting the place for practice is environment. The surroundings of
the place should be calm, peaceful and clean. A positive environment in itself charges one
with energy, inspiration and the will to strive for the quest for spiritual enlightenment. It
is advised that one should always practice in the same place every day to build up the
spiritual vibrations.

SEASON : Vasanta and Sharad - these two seasons are proper for the practice because
too much cold and heat is not in the air and the practitioner does not suffer from the
problems generated by the season.

TIME : For Dhyana, there are four periods in the whole day of 45 minutes duration each
during sandhis (Junctures) - These are before Sunrise (Brahma Muhurta); noon, Sun sets
and mid-night. The best time is considered as Brahma Muhurta.

DIET : During the practice of Yoga stomach should not be over loaded; it should be half
filled with food, one quarter with water and rest with air. The Ancient Scriptures describe
three types of food - Satvik, Rajsik and Tamasik. The most important attribute of diet is
that it should nourish basic body constituents (Dhatus i.e. skin, flesh, blood, bone,
marrow, fat and semen) and should be pleasing to taste buds and agreeable to digestive
system. Sattvik diet contains all above mentioned attributes. Rajasik and Tamasik diet are
not suitable for the practitioners of Dhyana.

POSTURE : Asana is the 3rd limb of Ashtanga Yoga, which is the specific body
position, which opens up the energy channels. When asanas are practiced, steadiness
develops and Prana moves freely. Asana brings steadiness, health, lightness of limbs,
mental equilibrium and prevents fickleness of mind, brings agility, balance, endurance and
vitality. The asanas suitable for meditation are: Siddhasana, Padmasana, Muktasana,
Swastikasana, Sukhasana and few others. In all these meditation postures, the emphasis is
on the erect posture. Dhyan

The postures used for practicing meditation are:

SIDDHASANA (The Accomplished Posture) : Siddhasana has been rated as the foremost
among the 84 lakh asanas. All the other asanas are useful for achieving healthy body but
the Siddhasana is useful for meditation, prayer and worship, Pranayama and Samadhi.

While sitting on the ground, the perineum should be pressed with the heel of one foot
and should be placed on the other foot on the genitals. Remaining still and steady, with
the senses controlled, gaze steadily into the eyebrow centre; it breaks open the door to
liberation. This is called Siddhasana. It has been mentioned in scriptures that varying
results are obtained by fixing the gaze in different ways.

Bhru Madhya drishti : Gazing at the centre of eyebrows

Sama drishti : Looking straight ahead

Nasikagra drishti : Gazing at the tip of the nose.

Ardhonmesha drishti : Half-open eyelids.

Netrabandha drishti : Closed eyes.

PADMASANA (The Lotus Posture) : While sitting on the ground with the heel of the
left foot resting on the right thigh so as to be as close as possible to navel. Then the
right foot should be placed on the left thigh in such a way that the heels touch each
other as near the navel as possible. The vertebral column and the body should be kept
erect. Care should be taken that knees touch the ground. The hands should be placed in
the lap, palms upward, or on the knees. The whole procedure is to be repeated by
altering the sequence in which the feet are placed on the thighs.

This asana, like Siddhasana is used for meditation, prayer, worship and Pranayama, but it
has the added distinction in that it is decidedly more effective and useful than Siddhasana
for physical well-being.

SUKHASANA (The easy posture): While sitting on the ground with cross legs
comfortably, the hands should be placed on the knees. Those who cannot perform
Padmasana or Siddhasana for meditation, prayers or Pranayama may sit in this posture.
This asana is named such that anybody can sit in the posture comfortably for a long
period. It is advised for the aspirants who have stiff legs. Position of hands and eyes
should be just like Siddhasana or Padmasana.

NADI SHUDDHI : It has been mentioned in scriptures that before proceeding with the
practice of Yoga it very essential to cleanse the nadis. Shatkarma cleanse the internal
system and organs of the body, the asanas makes the body strong, by pratyahara five
senses are controlled and by practicing pranayama the body becomes light and radiant.
Dhyana helps in self-realization and with Samadhi enlightenment is attained. Hence one
should practice in this order; otherwise there is likelihood of getting harmed by the
practice of Yoga.

Pranayama is practiced in order to understand and control the pranic process in the body.
Breathing is a direct means of absolving prana and the manner in which we breathe sets
off pranic Vibrations which influence our entire being. Prana and mind are intricately
linked. Fluctuation of one means fluctuation of other. When either the mind or prana
becomes balanced the other is steadied. Hatha Yoga says control the prana and the mind
is automatically controlled. Hatha Yoga says let the mind be, concentrate on the body
functions and vital energy, and the mind becomes quite in itself. When the nervous
impulses are steady and rhythmic, the brain functions are regulated and the brain waves
become rhythmic. The breathing process is directly connected to mind. While practicing
meditation, the fluctuating mental waves create a barrier between the practitioners and the
object of Dhyana. So in order to control mind one must have control on breathe. It has
been found that through Pranayama, Mudra and Bandha and certain postures which
regulate the prana, the mind can be brought under control.

In order to achieve the stage of Dhyana, few Pranayama are very essential to practice -
they are Nadishodhana, Bhastrika and Bhramari Pranayama.

Types of Dhyana

Meditation is a very unique universal phenomenon integrating all religions, traditions,

languages, cultures, irrespective of caste, creed, color and nation. Every aspect of day to
day human living involves one or the other form of meditation. In all religions, namely
Hindu, Muslim, Christian, Sikh, Jain, Buddhist, Jewish meditation appears to be an integral
part of prayer. Eminent sages and others have described meditation in different ways,
depending evidently on their own experiences. This goes to confirm the Vedic saying -
Truth is one, but the wise interpret it differently.

DHYANA IN BUDDHISM : Buddhism offers two traditional meditation forms: the first
is called Samatha Meditation, its purpose is to develop concentration; and the second is
called Vipassana meditation, its purpose is to develop understanding. The purpose of
Samatha meditation is to reach a state of connection, whereas the aim of Vipassana
meditation is closely related to the process of enlightenment.

DHYANA IN JAINISM : Preksha Dhyana : Preksha literally means "to look". It means
to gather the attention of mind inward and constantly looking within which allows the
practitioner to become free from the world of name and form, and abide in Absolute
Truth Consciousness. Preksha Dhyana can be practiced anytime, anywhere but regular
practice at fixed time daily brings speedier results. The steps that follow in this meditation
are Shwasa Preksha (Breath awareness), Animesh Preksha (gazing at an object). Sharira -
Preksha (Body-awareness), Vartmana Preksha (Awareness of present), Ekagrata. This can
be practiced while sitting lying or standing. This Dhyana gradually releases tension and
bring relaxation to body, develops a deep-silent and slow breathing pattern, sublimates the
effort to speak undesirable things transforms the mind and brings quiet, calm and
relaxation.

TRANSCENDENTAL MEDITATION : It means meditation on the Transcendent and not

any extra ordinary transcendental type of meditation as made out by many, distinct from
the traditional age old technique of AJAPA JAPA. Constant - continuous repetition or
recitation of special Seed [Beeja] Mantras in a monotonous manner with concentration
upon the incoming and outgoing Prana. The mind - thought travel with and is identified
with breath, the Life Force. Dhyan

According to Gheranda Samhita - Dhyana is said to be of three kinds:

Sthula Dhyana : Contemplating either on the Murthi (image) of one's Guru or of God
(Ishta Devata) is known as Sthula Dhyana. The object of Sthula Dhyana can be vividly
visualized; this type of Dhyana is for beginners.

Sukshma Dhyana : The object at this Dhyana is Kundalini, the Serpent Power, after it
has crossed the region of the eyes. Then it becomes imperceptible.

Jyotirmaya Dhyana : Tejodhyana is said to be 100 times superior to Sthula Dhyana. In

this Dhyana while the yogi is meditating, he sees a light and fixes his mind on that. The
light which the yogi sees is an inner light and not a light outside, which he can perceive.
Strictly speaking, this light is neither an image nor a precept. A yogi who is successful in
Bhramari Kumbhaka hears certain inner sounds which blend with the light that he sees
and the yogi's mind is fixed on the blend. Thus, the sound, the light and the knowing
mind becomes one.

Gorakshapaddhati describes two types of Dhyana: Sakala and Nishkala. These two are
akin to the Sthula and Sukshma Dhyana of Gheranda Samhita.

Aumkara Dhyana

There is one type of Dhyana which is very popular among the yoga practitioner i.e.
Aumkara Dhyana, which is performed as follows :

For practicing Dhyana one must move to an isolated place or in a room and sit in any
meditative posture. By keeping the body erect, eyes closed and the hands in Jnana Mudra
on the knees, one should start chanting “
OM”loudly. The word OM has to be repeated
again and again loudly. The vibrations of the sound should affect the body as well as the
surroundings of the place, so that one feels that it is not only the mouth but the whole
body from head to toe is repeating it; and not only gets that room the whole atmosphere
filled with the Aumkar sound. These affect the body and mind equally. Body gets relaxed,
peaceful, happy and healthy. This process influences both Annamaya and Pranamaya kosha
equally. The practice involves lot of patience and energy. Initial practice should start with
10-15 minutes depending on the person's physical and mental capacity. This state is very
important because this is the foundation of Aumkar Dhyana.
The second step consists of closing one's mouth and repeating and chanting the word
mentally. The chanting should continue only in the mind. This will saturate the mind, like
the oral chanting saturated the body. This process is slightly difficult than the first step,
but the regular practice of the first step makes it easier to chant mentally. While chanting
bodily, the room gets vibrated but while mental chanting the body becomes room for the
person chanting and his whole body starts vibrating with AUM sound. This also can be
practiced initially 10-15 minutes and increase the duration gradually. This practice can be
continued for few months. With the practice the mind and body are soothed and becomes
calm and peaceful. When the process of mental chanting becomes effortless the state of
Dharana is achieved, i.e. concentration or Ekagrata, which will lead to Dhyana.

The third step of AUM Dhyana is simply listening to AUM. After saturating the mind
with AUM chanting mentally one starts with the third step. In this step neither body nor
mind is to be used, but simply listen. The chanting of OM physically and after mentally,
it becomes very easy to hear a sound of "AUM" which comes from one's own heart.

It appears that the sound is emanating by itself and no effort is required to chant
physically or mentally. This is called Ajapa Japa.

Whatever is mentioned above this state of Dhyana is not very easy to attain. It requires
patience and practice to achieve the results. There is progressive evolution. Practice of
various components of Yoga cannot make one adept in Yoga in a couple of months. The
senses have to be thoroughly subjugated. Divine virtues have to be cultivated. The mind
has to be controlled thoroughly. It is an uphill task.

Benefits of Dhyana

The relation between body and mind was widely accepted by the ancient scholars. It is a
well accepted fact that the regular practice of certain asanas, mudras, pranayamas, dhyana
etc. bestows remarkable changes in the physical and mental functions. The psychosomatic
linkage is being increasingly recognized by the practitioners of modern medicine, in a
sense that unless mind is involved the body cannot be treated and vice-versa.
Dhyana is an important Yogic technique. The regular practice of Dhyana bestows many
benefits to the practitioner - some direct and some indirect. It not only helps the
practitioner to control many mental problems but also help a person to rise to the highest
level of spiritual experience. Negative emotions like fear, anger, depression, stress &
tension, panic, anxiety, reactions, worry etc are reduced and a calm state of mind is
developed. Total personality and outlook of the aspirant changes for the better, so that he
manages to face adverse situations in life in a better manner and discharge his duties
more efficiently. The practice of Dhyana makes the person a positive personality, having
positive thoughts and doing positive acts. Dhyana also increases the concentration,
memory, confidence, clarity of thoughts, and will-power receiving power of brain and
decrease the level of fatigue.

A yogi who meditates regularly develops a magnetic and charming personality. Those who
come in contact with him are much influenced by his sweet voice, powerful speech,
lustrous eyes, brilliant complexion, strong healthy body, good behavior, virtuous qualities
and divine nature. Just as a grain of salt dropped in water dissolves in the mater, just as
the sweet fragrance of Jasmine pervades the air, so also spiritual aura of a Yogi becomes
infiltrated to the minds of others.

In his Yoga Sutras Maharishi Patanjali has mentioned certain powers a Yogi may acquire
through concentration and Meditation. For example, through sustained and prolonged
concentration on the hollow of the throat a Yogi can transcend hunger and thirst. Such a
claim can be verified only by practicing the specified concentration method.

Many scientific studies have been conducted and are being conducted to prove the claims
made by the ancient scholars. It has been revealed by the studies that application of
Dhyana is highly effective tool not only for health rejuvenation, but also helps
tremendously to cope up with stressful situations faced by present day society.

Introduction to Shatkarma: meaning, purpose and their significance in Yoga

Sadhana.

What Does Shatkarma Mean?

Shatkarma is the Sanskrit term for one of the six yogic purification techniques (kriyas) as
outlined in the “
Hatha Yoga Pradipika.”The purpose of these cleansing techniques is to
keep the body strong, clean and healthy. They are said to remove toxins and anything
blocking the flow of prana in the body.

Practicing shatkarmas internally purifies the body, which makes pranayama and meditation
practice easier by preparing the body to perform these practices without distraction,
discomfort or fatigue.

The shatkarmas should always be learned from and practiced under the supervision of an
experienced teacher.

Yogapedia Explains Shatkarma

There are six shatkarmas, each a different purifying technique:

1. Neti: a nasal cleansing process intended to purify the nasal passages and bathe the
sinuses. It can be performed in two ways: either using a neti pot to cleanse the
passages with saline solution, or using a thread passed through the nostrils and out
the mouth. These are called jala neti and sutra neti, respectively.

2. Dhauti: a cleansing process for the alimentary canal, including the oesophagus, the
mouth, the stomach, intestines and rectum. There are 11 types of dhauti to cleanse
different parts of the gut. One popular way is to swallow a length of cloth in
order to remove phlegm, bile and impurities from the esophagus and stomach.

3. Nauli: a cleansing practice for the abdomen which uses the abdominal muscles to
massage and stimulate the digestive organs. The muscles of the abdomen are
projected forward then contracted in a wave-like movement that increases “
bodily
fire.”This practice can take a lot of practice to perform effectively, as it requires
a lot of abdominal control.

4. Basti: a method for purifying the large intestine either with or without water. In
the method with water, jala basti, the yogi sits in a tub of water and draws up
water into the rectum by practicing uddiyana bandha and using the nauli kriya.
Then the water is expelled.
5. Kapalabhati: a breathing technique which means “
shining skull.” In this practice,
the breath is forcefully exhaled through the nostrils by strongly drawing in the
abdominal muscles after which the inhalation happens naturally. This is repeated 20
times in quick, rhythmic succession.

6. Trataka: also called the blinkless stare, is a technique for cleansing the eyes and
improving mental focus. One method involves gazing at the flame of a candle. This
is thought to increase blood circulation to the eyes and help strengthen them