Yogu

Imor tamce Of Yogo

Meanmy amd
Intvoduc tion of Hshtamga Yoga
ntroductian to Yogic Kriyas
Shat kax ma)

Meaminq amd Imbortamce OF Yoga

Meaminq
Meaming

The texm Yoga Comes From the

Sans kYit word 'Yuj'meaning
union' ox to join
Yoga is the umion of Atma ( Soul
amd Param atma (SupeY Contollex).
Yoga brings physical haxmomy amd
memtal b lam e. It is the Combination
of
OF bhys ical asamas, medi tatiem amd

béathing techniques to strengthem

the muscles am elieve From stress.
 he main pux pose Of Yoga is to
soVIde a Soumd body md Sown
min he um of Yoga is

self identificatien' amdd seif

pefection' which Comes through
self bwvufication and SelfF- sealizatiom:

mpox tamce of Yoga

Yoga mbroves the efficiemcy Of the

CahdioVascula System

?Oxgams get Stremgthemed

10ga 1mbroves brain Fumciiem

T l o we vs Stoess lewels.
Helbs to maintam a healthy wuight
Lowe8s the isk of mamy iseases

Incmeazes Flexi biLity

Helb to Mmaintain the Corect

bosture of body
 eight
=
shta

z A
Ashtamga Yoga amga
amga
umb

Elememts of Yoga
These eight shebs are a quudeline
On how to live a qook LfE.

Eight Elements of Yoga

YAM Jhe Fivst four Stages
2 NIYAM OF Patamjali 's ashtamga
3 ASANAS Yoga Concentsate on
4 PRANAYAMA éfininq Our personalitie
PRATYAHA RA gauning mastery ovesthe
6 DHA RANA bodyamd deueloping am
7 DHAYANA Cnesaetic auwaremeaS ot
8 SAMA DHI Ousselves, to prbare for
the Secend halE of thu's bocess
hich cleaks toi th the Semses,
the mimd and attaining a
highey State of Censcidsness..
 Light cleme nts lo allaun ughest
p a l Cal ioon
s lollon:
ol
body wnd mu n

YAMA Virtues of Perso nal

Mo ralty

YAMA is the elemenf of

Firs t
As tamqa Yoga, Paactice oF his Cam
help a berson's mind fo remain way
Fxom Violence.
As berAaha
YAMA
five mo Consis
val Cots desof ofthe following
Conduct

Ahim sa oY Nem Violemce

-

ui) Satyya ox Truth fulne ss

i) Asteya or(Non- stealing)
(iv) Boahma chaya (dight use oF enexay)
(V) Abariqraha (Nom-þossessivemess)
 )Ahimsa (Non Violemce)
It meams non Violemce os non
haxming of all cveatu res, includling
OUselves.

Satya ( truth ful ness)

I t defines tsuth fulness or ho nesty
Um woXds m d actions.
spea k the truth must be balamced
wrth the need to o t harm 0thers

(ii) Asteya (Non- stealing) Jhis means

mot tak1ng amythinq lshich has not
beem qivem Free ly am illingky
It incudes not Committing theFt
exbLoitatiem oY Opb e ssion.

iv) Brahmacharya ight wse oF energy)

Brahmachaiya. Cam be Umders tood as
the Centsok ove sexual desine.
SelF Contsol in all things in the drechen
OF ue G2ooth
(U)
(U Apariqaha This isboactice OF þossess.ing
hi ngs enly hich e Vey necessasy.
 Niyama (Pexsonal Rules)
U

The
Second element Niyama" Consists
OF
OF
feachings, basically Fos selF-mauntenante
1 Shaucha (Cleam
iness)
> I t meams
Cleami ng of one's body.
Tue cleamline ss is achi
eyed whem
the Oute body is free of dist umd þollutants,,
amd all the innes o8gams t e
well. Vaious samas Cam be functiomg
toKeebthe 0Xgams healthy pexfoY Med

2 Samtosh Contemtment)
If meams to be Satished with the
we
wealth
hawe. One Should be
habpy with One's
Ufe, athes tham being isabboi n ted.
3 a.bas: It meams to maintain
disciblime um Ow ite. Also _focus all
the emergy Am AChevimg OW Le's
Objectives
4Swadhyaua : (Study of good teratuae)
To studiy the geat Ved&s, aramths,
Upamishads, ita and de vo tien is
Calledt Swadhuaya. If is the Fixst type
O Study. secomd type of Sudy 1s the
Stucly to self
5 Ishwava Paamidhama
I t i s am imboxfamt stage OF Niyama.
to nod Is
To dedicate al the deeds
Called Ishwaxa Psanidhana. He/ She
Surenders to nod amd emoues
bYide, ego aamd othex imþuwuties trom
his he mind
A sama(Yogic Pos tu res)
Asama are slow Stxetchinq activities
pex formed to imbrove the shole body
Fitness. It Cam be done in alL thxee
bositions Viz. Stamding. sithing amd
lying
BeneFits: Jhey arebemeficial
Fox the fumctioning of Oux innex Oxgams.

Jhey hel to begulate bLood amd Oxygem

FLow m the body
ahey help to mantain bosture.

They biouicle Aelef Psom Fatigue, joint

and mucle baun
 / -

ASANAs

Cultusal Meditaive Therapeutic

ASama amd
Foxoverall
Asana
Rela xabve For Cwruing
body hitness Asana a Vauioushealth
For imbouing bAOblemg
mental achiviheg

PamayamaFousth stage of Yoga

Psamauyama is Systematic breathing
activities un Shich umhoNatigm
(pwrak), exhalahien (aechak)
holdirg oF breath ( Kumbhak)
are Comeblled.

ID Anulom-Vilom Panauam
It is alteeunate breathing technique.
In this bces Cose you uight nostril
Cpith
COth the humb breath um from left
nostyil, tham close Jeft mostxil amd
bveathe Out fyOm Juaht Nostyi. Repeat
rem amo they Sde
2Kabal bhati Pramayam
In Kabalbhati þramayam torceful
Cxhalatiem i's pexfoxmed where
in hakatiem habbems
automaticalLy
Exhakation is done rom the nose with
bressuse Lhile the sFomachis Vibsated
m amd out

Bhxamasi PXamauama
In this bramayama, exhalatiom is
done with hum ming soumd from the
th o a t with closeeaxs with thumb

Sitlsanayam
I F i s FoxLeful exhalaticm fxom fhe
the
mouth with the tongue ollec It
brovides a Cold Feeling to /he boyy
 Lombanents oF P xamayama
Theve r e thxee Combonen ts oF
Prana yama

1 Pooxak ox Inhalatigm
2 Kechaka ox ¬xhalation
3 Kumbhak oetentiem of
breath/Holding of
breth
Patyahara ( Withd rawaloffthe Sensea
Paatyahava is abrocess of Self-Con frol
in which am individual is able to
exexcise Controlovex his/ her Semses.
Cont rol the uindd amd Semsez8)
i's Call ed bratyahara
Dhatama(Concentrahm OF mind)
Dhasama is Fixing he alemtiem ona
Single object foY alonq time to imbsove
Concentsatiem
2Dharama is the Fist Step touwa Yds
Samadhi.
 (Dhyama)
Dhayama ( med tatiem)
Dhyama is the state of medlitatien.
Dhyama is the brocess Of Controlling
the mind thxough meditatiom
IF deve lops a hugh level of Cocentratienc

(SAMADHI AbsDYbhiem)
h e wmion of indi viduol 's Soul oith
The Subre me Soul is Called Samadhi.

Samadhi is the Stae oF Super-

Consciousne ss 9here dLhayamaa
eaches ifs =i nal s tage. If is also
the state of mien th Od.
 h fru u c t i o n

shat kas ma
ae Cleams ing
Yogic Kiyas
ech niques fhat Cleamse Vasuous
in teyn oxgams of the body
described below are
The Six KYiyas m a .
Called Shat KaY
Shatkaima is the bwuficatiem process
OF the body in the Context oF Yoga
achivate
shatkasma Cleamse amd
all Vital Oxgams of the body especially
the digestive, espixatory, CixCulatoxy
amd medvous Systems.
Jhere aAe SiX Majo Cleaming þYocesses
m Yogoa
1. Kabalbhati (Detox Breath)
2. Neti kxiya (Nasal Cleaming)
3. Txataka ktiya (eye exexcise)
4 Nauli Kriya (Abdomi nal Masage)
Dhouti Tcleaming the inteshine
6 Vasti kriyas ( Cleaming of he
ectum
 K apalbhati
It is designed to Stimulate the
baun Cells amd pwify the byain.

apalbhati Comes fom the word

Kapal" Cforehaad) amd Bhoti Ikich
meams to Shine

Procedure of Kabalbhati
Sit in amy medi tative bostue
Close the yes amd elax the hole bocy
Inhale deep y through both mos tr ils,
expamd the Chest
Exhake breath with foYCefulContractions
DF the Gbdo minal muscle amd
Telax
ehinue achve osceful exhakahen
Beme fits oP apalbhati
kapolbhati gemesates heat en the body
issolving toxins amd Othex was te matter.
>It imprvves the uncfhioming of the kidneys
amd uver
I t emhamces blovd CYCukatiem amd
lgeshiom
1PncYeases netabolic date, Thus
ucding weigkt loss
T elminates acidity amd gas Velated2
bPoblems.
Tmprbve menn6ry aMel Concehrehom .
 Neti kSigas(Nasal leaming
Neti kxiya a tybe Of Yogic nasal
is
Cleansing exescise. Neti kIiya is
clesianed" to buity the nasal þasages
Qm ba thes ' the Sinuses
bes of Neti

JALANETI SUTRA NETI

Jal neti is In Sutra Neti, a
done using nater Waxed Cotton thread
to Cleamse
Tions theis taditionally used
Nasal pazsages.to cleam the masal
In this technique Cauity.
Nowadays.
he head is tilted ubbe Catheter is
a

to the Side amd used instead of the

fham Salt wateA is thread amd it is
pouedlUm fo the easiy aNailable
mDstril amd exits in amy medical
though othe. nostil Stoxe.
UGDHAHA NETT aH RITA NET
Simlas to Jal neti Similar toJal net
except that wam milk| excabt the wam ghee
-e i sUsecl msteal Is ugeel.
S (TRATAKA KRrYA)
Yata ka, a technique used in a
medi tation þractice, is One of he
Six puificatiem techniques,

Trataka is a Samskrit o o s , 9hich

meams to ook'od to gaze
As Such this Meditatiem technique
involves Staxting af a Single þoint of
tocus. his is tHfically fhe Flame of a
amdle, but othe Object that may be
Used imclude. a dot on the walL,'am
Qbject oDf Worshuip etc a Flame is
bélived to work bete
TxataKa is said to most effec hive
LShem bxacticed S Censistemtly a
Sumrise ds midday. t s effec+s Cam
be ehance
Denefits ot tyataka
Sremqthemg e muscles
Puties the eyes / Treats eye disoYders
Calms the mird
iv) e sts (OllpoweY
(v) Relieves isinsomua
24TT tOT)
 (4NAULI KRIYA
Abdominal Maage)
Nauli Kuya is wsed fox masCLg ing
amd S+ve ngtheming the abdomi no
Ogams.
Naul kuiya is typically
on am bracticed
embhy Stomach amd trom a
Stamdi ng bosi hem.

Naul Ksaiya is thougrt to ae Lieve

Comstibatiem and iges tive issue.
2Those_who Suffer From heart
usease
igh blood þressure, hexnia, ulcers ox
gastxointestinal pxoblemS Should motE
ractise iis.
P Xocedure Step1 Firststamd with
you legs apart amd tham
bomd he kmees.
Step 2. Exhale foxce Fully ke Kapalb hati
Step3 Ty to Cona t e belly Umwavd
amd hem upwaxd.
Stepy. Stop the breath anal Ísolate the
abdo minal muucle. (left rechu muscle for
Uama uki, ught onea foY akshima Nhuli,
Ond muddle ene Fox Madhya Nauli.
StebS i y to huld ha posi tiem fo a
e Seconds.
 ( HOUTI KRIYAS
(Internal cleamsint)
Phouti is a me thod
of washing
ub of the emtive tract Starting
FYom the mouth to the cligestive baih
af the beginning OF the small Intesthine.

I t is done by eithe using LOatey

OY Cotem cloth
Dhouti Keuyas
r e fwo typez

1 1 JALA DHAUTI
Vamam Dhout
Vastro Dhou
9+ is the process 2 Chth ane used
Of Cloamsing the foYcleamging fhe
Stomach with watey. tomach 7hie cloth
In this liya the is fst Swallowe
ukewa Ym Salt watex amd them pulled
wul be dunkin back ehich wilu
Omcd Vo muing Clean al its path
 ( sikriya
V s I IKRIYns)
(Colom C I eamairg
longel pnt of ihe Vaeuta
This kuya cle umses the large in testine
by SuCking in Water r au through
thé amus. IF vemoues amy harsmtu
bacteria, to xic Jmbwitiea, aCCumulated
Frem
StooL, thxea dwo smiamd heat
the intestines
 Meditatien
Meditatien is a brocess huch
Cemtrols the min a n its activities.
IF is Veu poweful process as it
Stubilises he mund m a puopek
rechem
In meditatiem, we Focous our mind
ona paNhiClau object, thought oY
achvity ancd pay attemtiem t o the
breathb
YOga Fox (encentratiem

SuKhasama
9+ is the Simple S:tting postwe
ith Cossed Xegs, hands oveY the
mee amd back Staught.
bemefits oF Sukhasma
Tmplove
Imbsoyes emtentYatiem
eg Strenath
CwRs Ahuhs aNd Cmock Kmee
 Tadas ama
IF is a stamding bosture gn toes.
toes
ARmsstxaight upamd joined palm
BemeFits|
Devrlob eg muscle
Increase height in Chuldrem
Kelieve amkle amd leg baln
Lmprove Concemtratiom

Padmasama
I t is a Sitting bostume with CXDSsed
egs Feets touhing obþosite hips, hamda
on the kmees amd "back straght

benefits mpiDve (oncetation amd log

C u r sA

Kmoc
xthdihis

kKmee
Stremgth
Cuses Asthruhis, SCianca amd
CMDL mee
Asama 15|Inmprove lomce whain
5hashamk amd ftexib-h
leg strengfh
Sit um fhe Kmeelng posi hom uwhule Keeping he
hubs em Hhe heels, toes poimtinq outside and
big toeg Should touch eacho they at he back.
Rend body at font shle hamds @md head
touchaltheflob at hexrmt
 Naukasam
Lie down Flat, iPt you Chest amd
Feet off the soumd ub to 10 inches,
Stoetch you aAms towasds feef. Feek
the temsiem in
yous Stomach asea,
The Weight of you x body on the buttocks.
Ben fits of NauKasam
I Shengthems the anms, thighs amd
Shoulders, neck muscles
I E mbhoves the fumchm of Oxgams
I E helps um egulating blod floo

Vuksh asama
Stamd stxaight, Feet togethe3, bemd
yux ught "kmee, blac youY 3igkE
Sole on you leFF thigh, gemtly ai'se
yowr amA Over head bung thém
toge thex. look StYaight
Benefits of Voiksh asamaa
I t stYemg lhenma the Spine
I F tene the le mscle
I f Shengthems the mees
I t impProves Meuzomus cullar CoD dinatiom
 Oasud Asama
Stamd straight, bend your ight kmee
amd left foot cYoss over the
ight kmee
CYoss the igqht a m ove the leFt
m CUmd bemd youY elbOW S, Þalms
facing each othe.

Bemefits
I E Stretches the thighs, ShouldeYs am
ubbey back
I F imbio ve balamce
Makes the hip flexible
Relaxatiem Technque fox imptovi ng
Loncemtratiem
YoaNIDRA
Yog nidra is a elaxatien te chniques
for elaxing bodly amd impro ving
Cencen tratiema
Bene Pits of Vog nid ta|
I F nhoves Cencemt sat en
It Cools dloronthe body after Yogea pashre
TE acfivates the neavous System to
absorb a estect f yoga a2amas
 (Procedure
of Yog Nidsa
back
Lie down Stxaight o n your
Clo se youx eye
a few velaxed amd Slow deep
Take
beath8 toot
igkt
Take youy attemtiem to youy
tox a Few secomds, thul . Delaxing you
your

Foot
move yOu attemtiemtothe aighI
Next
Kmee, aight thigh amd hib
Repea he ame ppces fbr kelehf
Leg-
O
Take youx attemtiem toalW bants 1emn
the uppeA body: Stomach, nauel Aeg
Chast
take attemtiem to the righ shoulder
Now
PightaUm, palms amd hihgers
solder
Kopeat this &ame piocess on helebt
md Leftam
inaly throat tace and tep ta head
of
takea deeb breath amd obserue
Nou
the Sensahems m oubody. munute
RelaX in the SPate"fo afew
Slosly sit aMd opem youw eys