UNIT- 3

YOGA
Yoga: is derived from a sanskrit word
“YUJ”,which mean to unite or to join.
 Introduction to Astanga Yoga
--Yoga can be defined as an effort to obtain inner
peace and happiness.It may be described as the
method by which restlessness of the mind is calmed
and energies directed into constructive channels.
--Patanjali has defined yoga as the control of mental
modifications or fluctuations.
--Yoga can be described as the steady control of the
senses and the mind.Infact all the practices and
methods in the field of spiritual “Saadhana”are
called Yoga.
 IMPORTANCE OF YOGA
The importance of yoga is as follows:
1. Improving health: Health is a very important objective of
yoga.Yogic asanas help in maintaining and improving health by
making our muscles strong,joints flexible and regulating other
systems of the body such as respiratory,circulatory,digestive and
nervous system etc.
2. Curing diseases and deformities: Many diseases and deformities
can be cured by practising yogasanas and pranayam.The diseases
that can be cured by yogasanas and pranayam include
Bronchitis,Asthma,Blood
pressure,Cough,Cold,Indigestion,Diabetes,Backache and
deformities in legs etc.The curative values of yoga have made the
practice of yoga very popular in the world.
 ...
3.Mental development: Through yoga it is not only the physique that
develops,but it also helps in mental development and control over
the mind.It is accepted fact that body and mind are interrelated
and interdependent.Thus due to the development of concentration
power and proper control on the body,undesirable thoughts can be
checked and hence by practising yoga mental development takes
place.
4.Emotional development: An important contribution of yoga is the
development of power of concentration,control over one’s feeling
and desires and detachment.Lack of self control in the modern
world is the cause of fear,anger,jealousy and sorrow
etc.Therefore,practice of yoga can help an individual to get control
on such emotional states and lead a happy life.
 ...
5. Moral development: Branch of yoga,Yama teaches moral discipline
by practising truth non violence,non stealing and brahmcharya
etc.Such qualities developed through yoga can help an individual to
raise his moral conduct and lead a contented life.
6. Social development: By developing cleanliness,i.e.,purity of mind
and body,contentment,austerity and surrender to god through the
practice of niyama in yoga,one can help in developing healthy
relation in society.
7. Spiritual development: Greed,jealously,hatred,deception and lust
are increasing in society.Practice of yoga,by showing us the ways of
right thinking,right conduct,physical well being,detachment and
other moral virtues,can help in removing many ills of modern
society.Thus the spiritual development takes place.
 ELEMENTS OF YOGA
According to the “YOG SHASTRA” of patanjali,the path of
yoga includes eight elements or parts of yoga.These are:
1. Yama
2. Niyam
3. Aasan
4. Pranayam
5. Pratyahara
6. Dhaarna
7. Dhyan
8. Samadhi
 YAMA
The first element of yoga is called as”Yama”.This element
lays down the rules of morality for the individual and the
society as a whole.These rules include:
i)“Satya” or Truth
ii) “Ahinsa” or non-violence
iii) Non stealing
iv) Brahmcharya
v) Not desiring what belongs to others or what the others
possess.
vi) Not hoarding or collecting things.
 NIYAM
This element refers to the rules of conduct for
the individuals.These rules are meant for self
purification.Such rules include:
i) Practise cleanliness
ii) Cultivate contentment or “Santosh”
iii) Educate the self
iv) Study scriptures and surrender to God.
 ASANA
Asanas mean performance of certain body
posture,bands,and kriyas for acquiring health
and internal,physiological balance.There are
various types of asanas which keep the body
flexible,agile and healthy.These asanas
activate the functions of various organs and
hence various systems start functioning
efficiently.
 PRANAYAMA
Pranayama is the process of breath control and
includes the process of
i) Inhalation (Puraka)
ii) Exhalation (Rechaka)
iii) Retention or holding of breath is called
“kumbhaka” in yogic terms.
Pranayam helps in strengthening the
respiratory system and soothing the mind.
 PRATYAHARA
In this fifth element or part of yoga,a yogi tries to
bring the senses under his control.In this process
of self control,an individual is able to control his
senses. By doing so,he can be successful in
destroying the destructive qualities and acquire
good or divine qualities.The attachment of various
senses such as words,beauty,touch,taste and
smell, etc. diverts the individual from the way of
self welfare.He starts feeling attachment in
divinity.
 DHAARNA
This means an attempt to concentrate on a
single point or object.It is the state of
complete absorption or “Ekagrata”.It is
difficult to attain this quality because it is
difficult to control mind.In fact,dhaarna is a
mental exercise which enables a yogi to go
ahead towards dhyana and samadhi.
 DHYAN
Dhyan is also called meditation and refer to the
concentration on all pervading divinity in
order to be transformed into the likeness of
that divinity.It is a process of complete
constancy of mind.In fact, it is a complete
concentration of mind over a period of time
without any divergence.It is very useful in
performing any specific task.
 SAMADHI
This is the last stage of yoga,where a yogi tries
to merge his self with the divine spirit.The
union of individual’s soul with the Supreme
soul is called samadhi.It is the state of going
beyond consciousness,but still remaining fully
conscious and alert.
 Meaning of Shatkarmas or Shudhi kriya

Human body is just like machine.The way in which a machine

requires inner and outer cleanliness for smooth and
systematic functioning,in the same way human machine
also needs inner and outer cleanliness for proper
functioning.Generally,we do outer cleanliness which is very
easy but inner cleanliness is slightly difficult.As a matter of
fact,the inner cleanliness of our body can be done properly
by shudhi kriyas which are called shatkarmas which means
six actions.The cleanliness of internal organs of our body
can be done by six actions.There are following shatkarmas:
1) Neti 2) Dhouti 3) Basti 4) Nauli 5) Tratak 6) Kapalbhati
 Neti
i) Jal Neti : Waste products are formed in our body.
Such products are accumulated in the internal parts
of nostrils. Hence,Jal neti is performed for cleaning
the internal passage of nose.
ii) Sutra Neti : is made up of cotton thread.Its length is
approx. 4.5 cm. In this process,the thin neti should
be used and it is inserted in one of the nostril and
brought out from the holes of nostrils on the upper
part of the tongue inside the mouth very gently
after moving it to and fro few times.
 .
iii ) Ghritt Neti or Dugdh Neti : In case of ghritt
and dugdh neti,warm the milk lightly and put
a little amount of ghritt in it.Then put it into
the jal neti pot and adopt the same process of
jal neti .
2. Dhouti
The kriya or shatkarma,which is done for
purifying and cleaning the stomach,is called
dhouti kriya.
 .
3. Basti : The process of excreting the waste
products of the body through the rectum by
cleansing the intestine is called basti kriya.
Procedure : Stand up in clean water up to the
level of navel.Its better to stand up in flowing
river water.Place your hands on your knees by
bending slightly forward and perform the
complete process.
 .
4. Nauli kriya : Nauli kriya is a very good kriya
for cleansing and purification of intestines.
5. Tratak kriya : is a process to concentrate on
some object or point without blinking .
6. Kapalbhati : is a breathing exercise.It cleans
the nasal passage and trachea.It stimulate the
brain.
 Pranayam and its types
Pranayam : means ‘the control or regulation of breath’.
Types of pranayama
i) Sheetli pranayama
ii) Sheetkari pranayama
iii) Kapalbhati pranayama
iv) Ujjai pranayama
v) Nadi shodhana pranayama
vi) Bhastrika pranayama
vii) Bhramari pranayama
 .
1. Sheetli pranayama (the cooling breath): open
your mouth and try to fold your tongue slowly
while stretching it out.Inhale gently with the
hissing sound to feel the coolness of intake of
air.Then take your tongue inside and hold your
breath as long as possible with closed eye. feel
the coolness while gradually exhaling through
your nose.
 .
2. Sheetkari pranayama : fold your tongue in
such a way that its tip touches the roof of the
mouth.Inhale slowly but deeply through the
teeth with a sound shee. After inhalation keep
your lips closed and relax your tongue.This is
one round of sheetkari pranayama.Perform 10
to 15 rounds regularly.
 .
3. Kapalabhati pranayama : In sitting position ,
quick exhalation and inhalation are performed
which is known as kapalabhati.
Slowly and deeply inhale through both nostrils
while expanding abdomen.Perform10 to 15
quick exhalation and inhalation & then inhale
and exhale deeply.
 .
4. Ujjai pranayama (the psyche breath) :
sit comfortably in cross legged position.Inhale
deeply and exhale smoothly. Tighten your
neck muscles and make a sound with your
closed mouth,while inhaling.When lungs are
filled with air,hold your breath as long as
possible.Close your right nostril.Slowly, exhale
with your left nostril.Perform 10 to 15 rounds
regularly.
 .
5. Nadi Shodhan : Keep the ring finger and little finger of
right hand on the left nostril and thumb on the right
nostril. After that close your right side nostril with the
thumb.Then inhale slowly through left nostril.After that
retain the breath according to your capacity.Then
release bandhas and close the left nostril with little
finger and ring finger,remove the thumb from right
nostril and exhale slowly.After that inhale through the
right nostril.Retain the breath according to your
capacity.Exhale through the left nostril after releasing
the bandhas.Repeat it at least 10 to 15 times.
 .
6. Bhastrika pranayama: Sitting in padmasana,close
your eyes and mouth.Close the right nostril with
the thumb of right hand. After that take a deep
breath in and breathe out forefully through the left
nostril.
Now follow the same breathing process through the
right nostril.
This both process should be followed for 15 to 20
times. Then at the end retain the breath for
approx. 15 to 20 seconds. Then exhale slowly.
 ..
7. Bhramari pranayama : Sit in padmasana.Keep
the index finger of both the hands on the flaps
of the ears.Now breathe in through both the
nostrils.After that,exhale slowly and in
controlled manner while making a
deep,steady humming sound like that of the
bee.It should be practiced appoximately 15
times.The exhalation process with humming
sound should be lengthy.
 Active lifestyle and stress management
through yoga
Active lifestyle: is the way of life you live.It
involve your daily routine including various
physical activities of everyday to promote
health.

Stress : is a condition or circumstance (not

always adverse),which can disturb the normal
physical and mental health of a person.
 .
Types of stress
Physical stressors : such as
diet,exercise,illness,extreme of temperature,etc.
we can meet such demands very easily.Thats why
we are not disturbed physiologically or
psychologically.
Cognitive stressors : affect our lives which are
cognitive in nature.The stress caused by such
stressors is difficult to cope with,such as social
disapproval,severe guilt feelings,divorse,loses etc.
 .
Effects of stressors
It causes headaches,eating
disorders,insomnia,fatigue,hypertension,heart ailments,cancer,
etc.
Stress management through yoga
There are a number of stress management techniques such as
change in life style,adopting active lifestyle,relaxation
techniques(meditation,,yogic exercises,physical
exercises,listening to soothing music,deep
breathing,massage ,etc.) fitness,laughter,avoid bad company,etc,.
There are various techniques in yoga which are most appropriate
and benefical for management of stress. These are :
 .
A ) Pranayama or breathing exercise
i) Sheetli pranayama
ii) Nadi shodhana pranayama
iii) Ujjayi pranayama
iv) Kapal bhati pranayama
v) Bhramari pranayama
B ) Asanas or yoga poses :
1. Cow – Cat pose
 .
1. Procedure : Begin in a tabletop position.Then
place your wrists underneath your shoulders and
your knees underneath your hips.As you begin
inhaling,turn your gaze toward the ceiling and
allow your belly to move toward your
mat,arching your back.This is cow pose.When
you start exhaling,draw your chin toward your
chest and bend your spine toward the ceiling,like
cat.continue this position for atleast one minute.
 .
2. Shavasana : lie down on floor in a supine
position and the whole body should be in
relax position. During this pose,focus on your
breathing deeply as you calm down your mind
and let go to tension and stress.
3. Child pose (Balasana) : sit on your knees,your
both hands should be spread forward.In this
position,bend the body forward.Then rest your
head on the ground.
 .
4. Makrasana : lie down on your stomach with
legs slightly apart.Toes should point
outward.Bend both the arms and keep the
right palm on the left arm.Keep your head on
your left or right arm.Eyes will be closed.Relax
in the position for sometime.
 Yoganidra – Relaxation technique
Yog nidra,as a technique of pratyahara,not only
provides relaxation to the body and mind but
also has a number of benefits.
Yognidra means “Psychic sleep” i,e sleep with
full awareness.In this practice of yognidra the
body sleeps but the mind remains awake
listening to the instruction.Yog nidra is
performed in the posture of shavasana with
eyes closed.
 Stages of Yoganidra
1. Preparation: lie down on your back on the floor
as in shavasana.In this position,the 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.Close
your eyes and take a deep breath.
2. Intention(sankalpa): Take a resolve or sankalpa
according to your own wish.Ex. ‘I will be
happy’,I will be cheerful etc.
 …
3. Body Rotation: At this stage ,awareness is rotated through
the different body parts in a systematic way,which leads to
complete relaxation in a systematic and organised
manner.The rotation of awareness is started in proper
sequence i,e right side of the body,beginning with the
right hand thumb and ending with the little toe of the
right foot.Then,left side of the body,from the left hand
thumb to the little toe of the left foot.Now,back of the
body,from the heels to the back of the head and lastly the
front of the body,from forehead to individual facial
feactures to the legs.In this way whole body is relaxed.
 …
4. Breath Awareness: At this stage,you simply
become aware of the natural breath without
doing any effort to change the flow of the
breath.It gives a deeper relaxation to all the
parts of the body.
5. Return or finishing the practice: At this
stage ,awareness is externalised slowly so that
you can be aware of the external
location,sound,object and persons.
 Adavantages of yog nidra
1. Minimize tension: yog nidra help in minimizing
the different types of stress and tension I,e
muscular tension,emotional tension and mental
tension.
2. Enhances memory and learning Capacity: The
technique of yog nidra is helpful in increasing
learning and memory capacity.
3. Relaxes the mind: In yog nidra intensifying the
awareness of the body stimulates the brain.This
technique helps in relaxing the mind.
 …
4. Mental healing: In yog nidra,healing can also be
initiated on the mental plane.When the body is
visualised to be in perfect health again and
again,the inherent potency of the mind actually
starts healing.
5. Promoting will power: yog nidra help in building
up will power and optimism in an individual
because it is sowed in the subconscious and
unconscious mind again and again.
 D. Meditation
Meditation is the prior stage of samadhi.It is the
process of complete stability of
mind.Meditation unites the mind and soul.It
can be done by sitting on the floor.While
performing meditation,you must feel
comfortable and relax.