Unit 1

INTRODUCTION TO YOGA AND YOGIC

PRACTICES

1.1 Shatkarma Meaning,Purposes and their Significance in

yoga
Meaning
" The word "Shatkarma" is derived from the combination of these two words
"Shat" and "Karma". "Shat" means sixX and"karma" means action

" These are cleansing techniques which are also known as " Kriyas" or "shat
Kriyas"
" These techniques are used to clean respiratory system, digestive and
excretory systerm of our body
" They are named as Shatkarma in view of fact that they are six in numbers
" yoga recommends six purification process (shat Kriyas )
TYPES OF SATKARMA

1.Kapalbhati - purifcation of frontal lobes and lungs

2.Trataka - Blinkless gazing
3. Neti - Nasal cleansing
4. Dhauti - Cleansing of digestive tract and stomach
5. Nauli- Abdominal massage
6. Basti- Colon cleansing
These shatkarmas should be performed aur practiced under the supervision of
an experienced teacher.
PURPOSE AND SIGNIFICANCE:
" To maintain balance between Tri- dosh

Mucus(Vata) - movement
Bile (Pita)- Temperature

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 Wind(Kapha)- Metabolism
"Improvechemical functioning of the body and mind
"To purify our body from inside and keep our body healthy
Use to eliminate toxins from our body
Contribute Strength to our internal systems like respiratory system, blood
circulation, digestive andimmune system
1. KAPALBHATI

"Kapal means Skull and Bhathi means shining.

"It is a rapid breathing techniques
" In this practice the breath is forcefully exhaled through nostrils with
contracting the abdominal muscles after which the inhalation happens
naturally
" This is repeated 20 times in quick
"It is rhythmic process
" This kriya uses for cleansing the impurity of the kapal region and make it
shine with purity
BENEFITS

"It improves respiratory function and promotes circulation.

It removes acidity and gas related problems
It helps to cure Hair loss, Asthma and sinus.
PRECAUTIONS

" Asthma and slip disc patients should avoid it

It should not be performed during menstruation
2. TRATAKA

" It is a still - gazing based technique for eyes

" It is a process in which you have to keep looking at a flame or a source of
light which is placed at a manageable distance from yourself and keep looking
at a flame without blinking until you have tears in your eyes
BENEFITS

It helps improve eyesight

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"It helps in increase the concentration power
"It helps in calms our mind and remove distraction
PRECAUTIONS

" People who suffering from epilepsy should not practiced trataka
" kids should avoid practicing tratatka

3. NETI

"It is a nasal cleansing procedure which purifies nasal passage and prevents
the onset of sinuses.

" It can be performed in two ways:

a. Jala neti -Either using a neti pot with added salt in water to purify the
passage called jala neti
b. Sutra neti- using of threads passed from nose to mouth
TECHNIQUES OF JALA NETI
" In a small pot having a nozzle and take warm water with little added salt
" Insert the nozzle in one of the nostril

" bend the head a little sideward and pour water slowly into the nostril
"Repeat the same procedure with the other nostril
BENEFITS

" It removes excess mucus and impurities inside the nasal cavity
" It helps in preventing from cold and cough
" It can also cure headache and migraine if it is practiced on daily basis
4. DHAUTI

It is a cleansing process of Digestive system. It cleans the alimentary canal

including mouth, esophagus,stomach, intestine, rectum.
BENEFITS

" It remove unwanted content from stomach (like excess secretion and
undigested food)
" It cure the problem of gas, acidity and indigestion
"It also cure cough and sore throat
" It improves our digestive system

5. NAULI

"It is the cleansing practice of abdominal muscle to muscle and clean

stomach and small intestine

"This is the most difficult technique to master

" Nauli can be performed by Pachima Nauli, Madhya Nauli and Vama Nauli.
BENEFITS

" It tones and massage the entire abdominal area, including muscles,
nerves,intestine, reproductive,urinary and excretory system
"It helps to remove toxic material from digestive tract
"It is a training of internal organ such as stomach, liver, urinary bladder,gall
bladder large and small intestine
6.BASTI

It is the method for purifying the large intestine either with or without water
BENEFITS

" It purify the large intestine and absorb the nutrients and water from
undigested waste
"It helps to deal with indigestion.

1.2 INTRODUCTION TO YOGA ASANA:MEANING, PRINCIPLE AND

HEALTH BENIFITS

Yoga is not just a set of asanas that one perform on mate ,but rather a way of
living
Asanas means a state of being in which One remains steady ,calm, quiet and
comfortable both physically and mentally.
According to yoga Sutra of patanjali "Sthiran sukham " means a position which
is comfortable and steady.
There are three conditions on which the human body remains healthy:
"Effective removal of waste products

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 *proper functioning of all the nerve connection (asana protect brain and
spinal cord)
"constant supply of adequate nourishment to the endocrine gland and tissue
(yoga asana helps in digestion and secretion of endocrine gland)
While practice of yogi asana's may cause several injuries therefore some
important points to be kept in mind while performing Yogi asanas are as
follow:

"It should be done under the guidance of an experience teacher

"It should not be performed with jerks but slowly and step by step
" place should be clean and well ventilated
"Always breathe through nose
"The final poster should be held for sometimes but not beyond on once
capacity
"Do not practice beyond your capacity
" After completing shatkarmas, asana should be performed followed by
Pranayam.
The aspects that need to be taken care of regarding asanas are as follow:

"Time: it should be done in the early morning after taking lunch for 4 hours.
No asanas , mudras or Pranayam should be done.
" Place: performing asanas the place should be clean and well ventilated or
open air. Artificial should be avoided
" Duration of asanas: It depend on a person
For a Healthy person: is done for 45 minutes for healthy person and 15- 20
minutes Pranayama and 30 minutes for kriyas
Restricted conditions or when not to perform Asanas:
after going through a major surgery it should be advised not to perform as
asanas within 6 months
FOR WOMENS :

" womern during first three months of pregnancy should avoid all the asanas
which create abdominal pressure
"During menstrual cycle they should also avoid all the
TYPES OF ASANAS

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a. Standing Asanas: it is used for beginners to increase flexibility, stamina and
physical ability. It is the most basic of training in the early stages of yoga
practice. Basic standing poses are
Tadasarna, trikonasana, Hanumanasana, utkatasana
b. Sitting Asana: It helps to prepare physically and mentally for the
pranayama. Basic Sitting poses are:gomukhasana, yoga mudrasana,
padmasana,.

c.Supine line asanas: This prepares you to proceed further in yoga. It brings
consistency in the development of physical and mental ability. Such examples
are: Ardha halasana, Chakrasana, .
d. Prone line asanas :These asanas bring physical and mental sharpness and
alertness some asanas are: Bhujangasana, Dhanurasana, Naukasana.
1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR HEALTH
BENEFITS

Pranayama:
" It is an important Component of yogic practice.
"Prayanam is a science which helps to regulate vital energy through regulation
of breathing. Pranayama isa part of yoga which is performed after the asna
and these are breathing exercises to calm our mind.
" pranaya practice involve slow Deep inhalation (puraka) holding breath (
kumbhaka) and near complete exhalation( Rechka)
Some pranayamas are:
" Anulom - vilom

" Suryabhedana
"Ujjayi
" Bharmari
" Sheetkari

Sheetali

During pranayama some instruction must follow are:

" EXTERNAL ENVIRONMENT: during pranayama the environment should be
clean and well ventilated and free from noise and insects
" RIGHT SEASON: pranayama should be done in spring and autumn season

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"RIGHT TIME : It should be done in morning
" SEAT: pranayama should be done on soft thick and comfortable seat
"ASANA: Asana such as padmasana, vajrasana sukhasarna are considered as
the most suitable poster for the practice of pranayama.
(MEDIATION).DHYNA AND THEIR HEALTH BENEFITS

MEDITATIONS: "Meditation is a pure consciousness and thoughtful awareness

"It health to reduce stress and improve quality of life
"It also helps in increasing the concentration power
TYPES OF MEDITATION

1. MINDFULNESS MEDITATION: It is all about being aware of sound and

activities happening around you. It is almost a flow -like type of meditation
because your mind flow from one thought to another.
2.SPIRITUAL MEDITATION: this type of meditation is based on
communicating with God. You must calm and then begin to focus on questions
or problems you might have.
3.FOCUSED MEDITATION: it refers to focus on one sound object Mantra point
or thought. This is a key to just focus on one of these things and stay
committed to one thought or object.
4.MOVEMENT MEDITATION: it refers to focus on some repetitive movement
of a body like moving the left hand in a slow circular motion
5.MANTRA MEDITATION: mantras in yoga the mantra Om is regularly used
in this this make easy for the mind to concentrate on that particular sound

BENEFITS OF MEDITATION

"Reduction in psychological disorder like anxiety depression etc

"Growth in devotion and believe in God

"Relief fromvarious pains such as headache, joint pain etc

" Increase in patience and affection and sympathy for other

CAREER OPPORTUNITIES IN YOGA.

"Yoga teacher
yoga instructor

"Yoga therapist.
Resource office in yoga