Yoga Chapter 3 PDF

UNIT 3 Yoga Introduction Yoga has a very long history and in terms of legacy, it is as old as human civilisation. Its history is also linked with the Vedas and Upanishads. The development of yoga can be...

UNIT 3 Yoga Introduction Yoga has a very long history and in terms of legacy, it is as old as human civilisation. Its history is also linked with the Vedas and Upanishads. The development of yoga can be traced back to over 5,000 years ago, but some researchers think that yoga may be up to 10,000 years old. The Number of seals and fossil remains of the Indus Saraswati valley civilization with Yogic motives and figures performing Yoga Sadhana suggest the presence of Yoga in ancient India. The phallic symbols and seals of idols of the mother Goddess are suggestive of Tantra Yoga. Presence of Yoga is available in folk traditions, Indus valley civilization, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharat and Ramayana, theistic traditions of Shaivas, Vaishnavas, and Tantric traditions. On the basis of various sculptures and scriptures we reach at the conclusion that yoga was a main part of Indian culture. International Yoga Day is celebrated annually on 21 June since its inception in 2015. 3.1 MEANING AND IMPORTANCE OF YOGA Meaning of Yoga The word ‘Yoga’ is derived from the Sanskrit root ‘Yuj’, meaning ‘to join’ or ‘to yoke’ or ‘to unite’. While in the West, Yoga is being acknowledged for its many physical and psychological benefits, such as improved muscle tone, lower blood pressure, stress relief, increased vitality, and mental clarity, yet the original purpose of yoga was — and its highest purpose has always been — spiritual. Yoga is a science of experience which is meant for the upliftment of humanity. Yoga is the art and science of attaining true, lasting happiness. It is a science because it offers specific, practical methods for obtaining these benefits. It is an art, because its highest benefits come only through sensitive and intuitive practice; otherwise, it yields only superficial results. Therefore, Yoga should not be misunderstood merely as a science for the treatment of some diseases. The practice of Yoga leads to the union of individual consciousness with that of Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature. Maharishi Patanjali wrote a disciplined grantha named ‘‘Yoga Shastra’’ in the second century B.C. in which he emphasized the importance of the control of feelings and keeping the body healthy and fit through various forms of yoga. He divided yoga into the following eight paths and explained them separately. 1. Yama 2. Niyama 3. Asana 4. Pranayama 5. Pratyaahaar 6. Dhaarna 7. Dhyaan 8. Samadhi 48 Physical Education – XI Definitions of Yoga Yoga has been defined in different ways. We can define yoga 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. Another definition of yoga describes it as the steady control of the senses and the mind. In fact all the practices and methods in the field of spiritual “Saadhana” are called yoga.’’ According to Baba Ramdev, ‘‘Yoga is the way to control the different stages of mental activity till different stages of body’’ For example, such as – Kapalbhati, Pranayama Pose, Kumbhaka etc. An individual can maintain his body fit and healthy by doing physical exercise. He can also control his body, brain and feelings. A healthy body is the bases of all types of happiness. According to Prof. Aristotle, a sound mind can be developed in sound body and not in an unhealthy body. Practising yoga helps achieve that. Maharishi Patanjali is one among all the saints who has defined ‘yoga’, in his own ways. In present time, we consider ‘Baba Ram Dev’ as the Maharishi of yoga, who has assured people to get rid off from various fatal diseases. Now-a-days yoga practice can be seen on television and we can do practice every day in our homes or in public parks in groups. Importance of Yoga Yoga, consisting of its eight branches or stages such as asana and pranayama, has been practised in India since long. Asanas and pranayama were practised to keep a yogi healthy, in order to enable him to concentrate and attempt to attain samadhi. This practice of the past is still relevant in the present day world and perhaps more important than in the past. We are living in a rapidly changing world with all its tensions, miseries and threats to health. It is believed that the practice of yoga can solve many of the problems of the modern world. For this reason, it is gaining popularity in western countries as well. Its branches like asanas, pranayama and dhyan etc. are being applied in the medical world to improve health, cure some maladies, correct certain postural defects and remove tensions. The importance of yoga in modern times lies in the fact that through its various forms or branches, it helps in : (i) Improving Health (ii) Treatment of Physical Ailments (iii) Psychological Development (iv) Emotional Development (v) Moral Development (vi) Social Development (vii) Spiritual Development (viii) Improving Flexibility (i) Improving Health : Through asanas or body postures, one attempts to keep the body healthy. Health is a very important objective of yoga because without being healthy it is impossible to free the mind from feelings of pain. Yogic asanas help in maintaining and improving health by making our muscles strong, joints flexible and regulating other systems of the body such as respiration, circulation, excretion, nervous and the glandular system. Physical Education – XI 49  Health is being seriously impaired in the world today and the practice of yoga asanas is making a very valuable contribution to solving health problems. Thus, through asanas, an all-around development of the individual takes place that helps him in leading a carefree and contented life. (ii) Treatment of Physical Ailments : Many diseases and deformities can be cured by practising yoga asanas and pranayam. Among the diseases that are claimed to be cured by yoga asanas and pranayam are, bronchitis, asthma, gout, high and low blood pressure, cough, cold, indigestion, constipation, diabetes, piles, backache, and deformities in the legs etc. The curative values of yoga have made the practice of yoga very popular in the world. (iii) Psychological Development : It is an accepted fact that the body and mind are interrelated and interdependent. Therefore, by practising asanas the development of muscles, body parts and nerves, which are vital links between body and mind, result in the improvement of mental faculties. Thus, due to the development of concentration power and proper control of the body, undesirable tendencies can be checked. Removal of undesirable tendencies can help in solving many of the ills of modern society. (iv) Emotional Development : Lack of self control in the modern world is the cause of fear, anger, jealousy and sorrow. Therefore, the practice of yoga can help an individual to free himself from such emotional states and lead a happy and carefree life. An important contribution of yoga is the development of powers of concentration, control over one’s feelings and desires and detachment. (v) Moral Development : Moral degradation is the scourge of the modern world. Branch of yoga, yama teaches moral discipline by practising truth, non-violence, non-stealing etc. Such qualities developed through yoga can help an individual to raise his moral conduct and lead a contented life and make his contribution toward the upliftment of society. (vi) Social Development : Social relations in the modern world are strained and unhealthy. The development of social qualities through niyama can help in developing healthy relations in society. Thus 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 make a lot of contributions in this tension-ridden world. (vii) Spiritual Development : The world today is lacking in spiritual qualities. Such qualities help in improving social order and enriching life, therefore, there is a great need for developing such qualities these days. The 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. Therefore, the desirability of leading a yogic lifestyle is more relevant today than in the past. (viii) Improving Flexibility : Flexibility is very significant for every person. It makes the movements of the body efficient and graceful. It is also helpful in preventing sports injuries. Various yogasanas increase the flexibility of the body. Chakrasana, Dhanurasana, Halasana, Bhujangasana and Shalabhasana are beneficial for increasing flexibility. In a nutshell, we can conclude that yoga is very important especially to keep our bodies healthy. 3.2 INTRODUCTION TO ASHTANGA YOGA Elements of yoga can be explained in the form of ‘Ashtanga Yoga’. ‘Ashta’ means eight and ‘Anga’ means limbs. It means eight-limbs yoga. Patanjali Rishi has enumerated eight elements of yoga 50 Physical Education – XI for the quest of the soul. These elements of yoga are stated below : 1. Yama (universal moral commandment). 2. Niyama (Self-purification by discipline). 3. Asana (Posture for strengthening body). 4. Pranayama (Rhythmic control of the breath). 5. Pratyahara (withdrawal and emancipation of the mind from the domination of the sense and exterior objects). 6. Dharana (concentration). 7. Dhyana (Meditation). 8. Samadhi (a state of super consciousness brought by meditation). 1. Yama (Social Discipline) : Yama is the first “limb” of Ashtang Yoga. This element lays down the rules of morality for an individual and society as a whole. These rules include : (a) Ahimsa (non violence) It means practicing kindness towards others, towards animals and ourselves in every thought and action. When we are compassionate and accepting of all ways of life we can handle any situation with grace. (b) Satya (refraining from dishonesty) It is the principle of living with integrity. Satya refers to refraining from dishonesty and betrayal in thought, word, and deed. It is important to note, though, that ahimsa is still the most important principle. Thus, in case truth can cause harm or violence, the option to be exercised is one that will not cause harm. (c) Asteya (non stealing) It teaches that everything we need in life is already within us. By choosing Asteya, we rise above our “base cravings” and become self-sufficient because we no longer desire something outside of ourselves. Feeling gratitude for what we have, and only taking what’s freely given, makes it easy to wipe out feelings of envy or entitlement, and for authentic generosity. (d) Brahmacharya (wise use of energy) It refers to the wise use and preservation of vitality. It does not mean celibacy, but rather acting responsibly with your vitality, as a way to respect others and yourself. In yogic terms what we’re talking about here is behaviour which leads us towards ‘the divine’ or ‘higher power’. (e) Aparigraha (non-possessiveness) Aparigraha refers to the ability to let go. It encourages non-grasping, non-clinging, and non- attachment to possessions or even thoughts. Aparigraha teaches you to take only what you need, keep only what serves you in the moment, and let go when the time is right. 2. Niyama (Individual Discipline) : The niyamas, the second constituent of Asthang Yoga, deal with the manner in which we interact with ourselves and our internal world. It contains 5 essential teachings. They are : Physical Education – XI 51  (a) Saucha (purity) It implies both external as well as internal purity. it covers the cleanliness of the body as well as the purity of mind. This niyama reminds one to live a healthy life and keep the body and mind pure. A healthy diet, personal hygiene and self-care are also considered saucha., (b) Santosha (contentment) It is the second niyama, which is described as not desiring more than what one has earned through honest labour. Santosha implies that the state of mind does not depend on any external causes and that one must maintain equanimity through all that life offers. Santosha involves the practice of gratitude and joyfulness – maintaining calm at all costs. (c) Tapa (detachment) The literal definition of tapas is “heat,” in this case the heat that builds during periods of determined effort. Tapas accompanies any discipline that is willingly and gladly accepted in order to bring about a change of some kind—whether it be improved health, a new habit, better concentration, or a different direction in life. Tapas focuses energy, creates fervor, and increases strength and confidence. (d) Swadhyaya (study spiritual book) Swadhyaya or self-education, according to a fifth-century commentator Vyas, consists of scriptural studies – the study of the Vedas and Upanishads together with the recitation of the Gayatri Mantra and the Om Mantra. (e) Ishwar Pranidhan (dedication to the lord). Ishwar Pranidhan, the last of the niyamas, is described as the dedication of all our actions, performed either by intellect, speech or body, to the Divine. The results of all such actions are, therefore, dependent upon Divine decision. The mortal mind can simply aspire to realize the Divine through dedication, purification, tranquillity and concentration of the mind. This Divine contemplation spills over into all aspects of the yogi’s life. 3. Asana (Postures) : The third element of yoga is asana or posture. Asanas mean performance of certain body postures, bandhs and kriyas for acquiring health and internal, physiological balance. 4. Pranayama (Breath control) : Pranayma is the science of breath control. The world Pranayma is composed of two parts i.e. ‘Pran’ meaning vital breath and ‘Ayam’ meaning expansion, stretching or restraint. The science of Pranayam is an important asset for an individual or a yogi. The practice of Pranayam is very useful as it helps gain control over the Autonomous Nervous System and improve mental functions. There are three main stages of it :- 1. Poorak – To fill oxygen in the lungs. 2. Kumbhak – Holding breath. 3. Rechak – Complete Expiration of oxygen. These three stages of Pranayama are most important. These make the body disease-free and provide long life. Different types of Pranayama mentioned in the Hatha Yoga Texts are listed below. (a) Surya Bhedana (b) Ujjayi 52 Physical Education – XI  (c) Seetkari (d) Sheetali (e) Bhastrika (f) Bhramari (g) Murchha, and (h) Kewali. 5. Pratyahara : In this fifth element or part of yoga, a yogi tries to bring the senses under his control. By doing so, he can be successful in destroying destructive qualities and acquiring good or divine qualities. 6. Dharana : 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 very difficult to control the mind. So, it is essential to use or practice ‘DHARNA’. Nobody can be efficient in any work without the stability of the brain and thoughts. 7. Dhyana : It is also called meditation and refers to the concentration on all-pervading divinity in order to be or transformed into the likeness of that divinity. 8. Samadhi : This is the last stage of yoga, where a yogi tries to merge himself with the divine spirit. It is said to be the state of going beyond consciousness, but remaining fully conscious and alert. Among the elements of yoga, asanas and pranayam occupy an important place, because they keep the body healthy and free the mind for concentration on other stages of yoga. Because an unhealthy body cannot concentrate, meditate and attain Samadhi, therefore, asanas and pranayam, are considered very important stages of yoga. 3.3 YOGIC KRIYAS (SHAT KARMA) Meaning of Yogic Kriyas (Shat Karma) The human body is just like a machine. A machine can work efficiently only when it is properly cleaned from the inside and outside. Similarly, it is necessary to keep the human body clean from the outside and inside. Just like when we take bath, we remove dead skin cells and other pollutants from our skin, Shudhi Kriyas work on cleaning inside our body. Shudh Kriyas which are also named as Shat Karma are some of the techniques done to clean the ingestion, digestion and excretory system of our body. These systems mean eyes, respiratory system, digestive system & excretory system. There are the following six types of Shudhi Kriyas : 1. Neti 2. Dhauti 3. Basti 4. Trataka 5. Nauli 6. Kapalabhati 1. Neti : It is one of the shatkarma or cleansing techniques which involves cleaning of the nasal passages or sinus irrigation. There are two types of neti one is jalaneti and the other is sutraneti. Physical Education – XI 53  (a) Jalaneti : Jalaneti means “water cleansing”. The practitioner rinses out the nasal cavity with salted water using a neti pot. It is also known as “nasal irrigation”. Techniques: 1. Mix one cup of warm water with half a teaspoon of salt, to make a solution. It is preferable to use pure neti salt, for better results 2. Pour the salt and water solution into the Neti Pot. 3. Place the spout into one of the nostrils. The cone needs to be placed into the nostril and sealed inside thoroughly, with the help of a few gentle twists. 4. Let the water flow right into the nostril and then tilt your head onto one side, so that the water can flow out through the other nostril. 5. During this procedure, you need to ensure that you breathe through your mouth. Make sure that you neither sniff nor swallow while the water is flowing between the nostrils. Contraindications: 1. If you are suffering from persistent nose bleeding you should not do Jala Neti. 2. Jala Neti should be practised under the guidance of an expert. Benefits: 1. Reduces allergy problems. 2. Improves breathing. 3. Eliminates post-nasal drip. 4. Cures sinusitis or chronic sinus infections. 5. Improves resistance to common colds. 6. Improves sense of smell. (b) SutraNeti: Sutraneti is a yogic technique to cleanse the nasal passage using a special thread. In Sutra Neti, a waxed cotton string is inserted into the nose and then pulled out from the mouth. Then both ends are held with the hands and nasal cleaning is done by moving the ends of the string to and fro. Nowadays, a rubber catheter is used instead of a string as it is easily available in any medical store. Techniques: 1. Place a rubber string in front of your left nostril, holding it horizontally. 2. Push this rubber string along the side of your nose, till you can feel it touch the back of your throat. 3. Insert your middle finger and index finger through the mouth to catch the tip of the string at the back of the throat 4. Using one hand pull the string partially out of your mouth gently while still holding the other tip too. 5. Move the string in a gentle massaging motion so that it cleans the nasal passage. 6. While removing the string, pull it out of the nose. 7. Repeat the exercise with the other nostril. 54 Physical Education – XI  Contraindications: 1. Sutra neti should be practised under the guidance of an experienced yoga teacher. 2. Try sutra neti only after you have mastered the jalaneti. 3. Do not use force to pass the catheter through the nose. Benefits: 1. It helps to maintain nasal hygiene by removing the dirt and bacteria trapped in the mucus in the nostrils. 2. It de-sensitizes the sensitive tissues inside the nose, which can alleviate rhinitis, allergies and some types of asthma. 3. Several health problems like sinusitis, migraine, headaches, can be reduced by doing Neti. 2. Dhauti : Dhauti is an important part of the Shatkarma, the yogic system of body cleansing techniques it is a series of yogic practices that cleanses the stomach and digestive system. It is intended mainly for the cleaning of the digestive tract over its full length, but it also helps clean the respiratory tract, external ears and eyes. Mainly there are three types of dhautis that are prominently practised. They are : (a) Vamana Dhauti: In Sanskrit, Vamana means“middle” and Dhauti means “purification”. In the yogic literature, this technique is known also as KUNJALA, or the gesture of the elephant. Using this yogic cleansing technique, you can clean your upper digestive and respiratory system Techniques: 1. Add 1 tablespoon of salt to 1 litre of lukewarm water and stir it till all the salt has dissolved. 2. Drink the saltwater as quickly as possible; gulping it down till you feel you cannot have anymore. 3. Lean forward keeping your torso horizontal. 4. Insert your middle and index fingers as far back into your throat as possible and vomit out all the contents of your stomach. 5. Continue to insert your fingers into the back of your throat till there is no more water left to vomit. 6. Lie down in the Shavasana once you’re done. Precautions: 1. Gulp, rather than sip,the water, else the technique will not work. 2. You have to drink enough water for the technique to work. 3. Keep your body relaxed at all times. This becomes easier with practice. (b) Danda Dhauti: One of the cleansing techniques (shatkarmas), used to clean the oesophagus with a “stick” or danda. This kriya helps to clean the windpipe, oesophagus and stomach by inserting a rubber tube into the throat all the way down to the stomach. The tube should be cleaned and disinfected before use. Techniques: 1. Add 1 tablespoon of salt to 1 litre of lukewarm water and stir it till all the salt has dissolved. 2. Drink the salt water as quickly as possible; gulping it down till you feel you cannot have anymore. Physical Education – XI 55  3. Insert the rubber tube gently into your throat and swallow it. 4. Continue swallowing till the end of the tube reaches the stomach. 5. Bend forward and allow the salt water to be siphoned off. 6. Remove the tube slowly after all the salt water has come out. Precautions: 1. If you are unable to swallow the tube then you should stick to performing the Vaman dhauti. 2. Should be done under expert yoga teacher. (c) Vastra dhauti: Vastra is the Sanskrit word for “cloth”. It is a yogic detoxification technique in which a specially prepared cloth is swallowed and removed after ten minutes, in order to remove mucus from the stomach. Techniques: 1. Keep ready a strip of muslin cloth. It should be about 20 feet long and 3 inches wide and should be washed and disinfected prior to use. 2. Start by slowly inserting the muslin cloth into your throat and swallowing it. 3. Initially, you can try swallowing about 1 foot of the cloth and gradually increase it till you can swallow almost all of the cloth. 4. Keep the cloth in your throat for a few seconds increasing the period every day. 5. When the cloth sticks in your throat, sip some warm water. 6. Stop swallowing when about six inches of the cloth is left outside. 7. Slowly withdraw the cloth. Precautions: 1. Avoid using synthetic cloth for the neti. 2. Do not swallow the cloth completely. 3. Wash and disinfect the cloth immediately after use. 4. Ensure that the cloth is kept neatly trimmed and that there are no frayed edges. 5. Ensure that the cloth is narrower than your tongue to prevent it from folding while being swallowed. 6. Make sure that if you are a beginner, you have a trained person as a guide to help you in the process. 3. Basti : Basti is an important part of Shatkarma (sometimes known as Shatkriya), the yogic system of body cleansing techniques. It is intended mainly to clean the lower abdomen, especially the colon. Hatha Yoga and other sources usually attribute its many beneficial effects. There are basically two techniques to perform Basti: 1. Sthalabasti (also known as Sushkabasti or Vatabasti), cleans the colon by sucking air into 56 Physical Education – XI  the body without the help of any catheter or tube. 2. Jalabasti (also known as Vatibasti) cleans the colon by sucking water into the anus. It is allowed the use of a catheter tube. 4. Trataka : Tratakais a Sanskrit word meaning “to look, or to gaze”. It is the practice of staring at some external object. This fixed gazing is a method of meditation which involves concentrating on a single point such as a small object, black dot or candle flame. It is used in Yoga as a way of developing concentration, strengthening the eyes and solving many problems related to vision. Techniques: 1. Sit in sukhasana or any comfortable position. 2. Sit calmly and breathe normally with your waist, back and neck erect. 3. Keep a lighted candle or oil lamp on a stool or table at a distance of 2 feet from you. 4. Remember, it should be at eye level. 5. Now, fix your gaze upon the flame and continue to gaze non-stop, without blinking until you feel the strain in your eyes and they start to water. 6. Once this happens, close your eyes. 7. Now rub the palms of both hands vigorously, until warm, and place them on your eyes. 8. Visualize the flame at the centre of your eyebrows. 9. Repeat the process, continuing for 5-10 minutes. Benefits: 1. Improves eyesight and vision. 2. Improves concentration, intelligence and memory. 3. Enhances self-confidence, patience and willpower. 4. Calms the mind and provides inner peace and silence. 5. Brings greater clarity in mind and improves decision-making ability. 5. Nauli : Nauli is one of the Kriyas or Shatkarma from Yoga. The exercise is claimed to serve the cleaning of the abdominal region - digestive organs, small intestine and is based on a massage of the internal belly organs by a circular movement of the abdominal muscles. Nauli is considered to be a difficult exercise, and one which can be learned only with perseverance and patience. There are four different variations of Nauli : (i) Madhyananauli: the isolated contraction of the central muscles of the abdomen. (ii) Vamanauli: the isolated contraction of the left part of the central muscles of the abdomen. (iii) Daksinanauli: the isolated contraction of the right part of the central muscles of the abdomen. (iv) Naulikriya: The circular movement of the central muscles of the abdomen. Techniques: 1. Stand upright with legs slightly apart. 2. Inhale deeply through the nose. Physical Education – XI 57  3. Exhale through the mouth and bend forward, keeping the back straight. 4. Bend the knees slightly and place both hands on the thighs. 5. Draw in the muscles along the sides of the abdomen and at the same time contract the muscles that run parallel to each other in the centre of the abdomen (Rectus abdominus). In this way a strong suction effect is produced within the whole abdominal cavity. 6. When the impulse to inhale occurs, stand upright again and inhale. This process can be repeated 5-6 times, or for as long as there is still power in the abdominal muscles. 7. After the kriya is practised for some time, it is possible to move the Rectus abdominus from right to left, then left to right and also later, to move these muscles in a circular motion. Precautions: 1. Nauli Kriya must only be practised on an empty stomach. It must not be performed during pregnancy, menstruation or after any abdominal operation. Consult a doctor before practising this technique if you suffer any disease of the intestine or pancreas. Benefits: 1. Nauli strengthens the abdominal muscles and massages the intestines and organs of the lower abdomen. 2. It regulates blood pressure and has a preventative effect against diabetes. 3. It is helpful for heartburn and skin diseases (acne). 4. It improves the digestive system. 6. Kapalbhati : The word kapalbhati is made up of two words: kapal meaning “skull” (here skull includes all the organs under the skull too) and bhati meaning “shining, illuminating.” It is a breathing technique where rapid inhalation and exhalation are done. Techniques: 1. Sit comfortably in an upright posture and rest your hands on your lower belly. 2. Draw your navel to your spine in a quick motion, forcefully expelling all the air from your lungs. The primary movement is from your diaphragm. 3. Allow your lungs to fill naturally, with no effort. 4. Perform this cycle ten times, then allow your breathing to return to normal and observe the sensations in your body. Repeat these cycles of ten movements three to four times. Contraindication: Kapalabhati should not be practised by pregnant women. 58 Physical Education – XI  Benefits: 1. Effective in reducing weight by increasing the metabolic rate. 2. Clears the nadis (subtle energy channels). 3. Stimulates abdominal organs and thus is extremely useful for those suffering from diabetes. 4. Improves blood circulation and adds radiance to the face. 5. Improves digestive tract functioning, absorption and assimilation of nutrients. 6. Calms and uplifts the mind. 3.4 PRANAYAMA AND ITS TYPES Pranayma is the science of breath control. ‘Pranayama’ is the combination of two words, ‘Prana’ (Physical Power) and ‘Yama’ (inhalation and exhalation). Pranayama is the forth Limb of Ashtanga Yoga, following after the Yamas, Niyamas and Asanas. Its technique includes basically three functions. They are: (i) Inhalation or breathing in (ii) Exhalation or breathing out (iii) Retention or holding of breath after inhalation or exhalation. These are the patterns of the process of breathing and help us in (a) Strengthening the respiratory system (b) Soothing the nervous system (c) Reducing desires (d) Developing the powers of concentration The science of Pranayama is an important asset of an individual or a yogi. The practice of Pranayama is very useful in maintaining health and for progress in life. There are three main stages of it :- 1. Poorak - To fill Pranayama (oxygen) in lungs. 2. Kumbhak - To stop Pranayama (breath) in lungs. 3. Rechak - Breathe out Pranayama fastly. These three stages of Pranayama are most important. These make the body disease-free and provide long life. These are the Pranayama mentioned in the Hatha Yoga Texts: 1. Anulom-Vilom or Nadi-Shodhana Pranayama 2. Suryabhedana Pranayama 3. Ujjayi Pranayama. 4. Bhramari Pranayama. 5. Shitkari Pranayama. 6. Sheetali Pranayama. 1. Anulom-Vilom or Nadi-Shodhana Pranayama: This is one of the fundamental types of Pranayamas. This practice is also known as Anuloma-viloma as Viloma means ‘produced in the reverse order’. This practice gets the name from the fact that the order of using the nostrils for inhalation and exhalation is reversed from time to time. Procedure: (i) Sit in any meditative pose. Keep the spine erect and your head and neck straight. eyes should be closed. Relax the muscles of the body and become aware of your breath. Do not control your breath forcefully. Physical Education – XI 59  (ii) Place the thumb on one nostril and the tip of the ring finger against the other nostril. The thumb and ring finger will be used to close alternate nostrils as you breathe. Begin the exercise by blocking your left side nostril and breathe out with your right nostril. (iii) Continue to block your left nostril and breathe in using your right nostril. Open your left nostril as you simultaneously cover and block your right nostril Breathe out slowly using the open left nostril. Once this is done go ahead and breathe in with your left nostril that is open. Close the left nostril and let the air move out through your right nostril that you now leave open. Benefit: (i) It calms down the mind. (ii) It improves concentration. (iii) It provides sufficient oxygenated blood to the body. (iv) It helps to regulate blood pressure. (v) It reduces anxiety. (vi) It is beneficial in many diseases such as asthma, high or low blood pressure, insomnia, chronic pain, endocrine imbalances, heart-problems, hyperactivity, etc. 2. Surya Bhedana Pranayama : Surya is the sun and bhedhana means to get through. In Surya Bhedhana Pranayama all inhalations are done through the right nostril an all exhalations through the left. Procedure: (i) Sit comfortably in Padmasana or Siddhasana. (ii) Keep your head and spine erect with eye closed. (iii) Shut your left nostril with your ring finger and little finger. (iv) Now breathe in (inhale) slowly and deeply through your right nadi. (v) After that, shut your right nadi with the thumb of your right hand. (vi) Then exhale through your left nostril, along with keeping your right nostril closed. (vii) This is one cycle is completed. (viii) Repeat this process around 5 – 10 times. Benefits: (i) SuryaBhedan Pranayama activates the body functions. (ii) Very helpful for increasing the digestive fire. (iii) Best for awakening the Kundalini Shakti. (iv) SuryaBhedan Pranayama cures all diseases that are caused by the insufficiency of oxygen in the blood. 3. Ujjayi Pranayama : In this practice, both the nostrils are used for inhaling air and the left one for exhaling. The sound represented by the letters ‘Aum’ is to be produced during the practice, by a partial closure of the glottis. This sound is a peculiarity of this Pranayama and its name is derived from this fact. Procedure: (i) Sit down in the Padamasana or Sidhasana. Close the mouth. (ii) Breathe in lightly and slowly equally balanced through both the nostrils until the space between neck and heart is not filled with breath. (iii) Practise kumbhak with ease as long as you can. (iv) Now breathe out (Rechak) through the left nostril by closing the right nostril with your right thumb. 60 Physical Education – XI  (v) Expand the chest when you inhale. (vi) Close glottis partially while doing Purak and Rechak. A light and uniform sound is produced, which is called ujjayi. Benefits: (i) It releases the heat from brain. (ii) Removes phlegm in the throat and all sorts of pulmonary diseases are managed effectively. (iii) It is good for asthmatic patients and also for the patients of respiratory disorders. 4. Bhramari Pranayama : The word Bhramari means a black bee. While practicing this Pranayama, the sound produced resembles the buzzing of a black bee. Bhramari Pranayama is effective in instantly calming down the mind. It is one of the best breathing exercises to keep the mind free of agitation, frustration or anxiety and get rid of anger to a great extent. Procedure: (i) Sit comfortably in Padmasana or Siddhasana. (ii) Close your eyes, lips and ears. (iii) Breathe in (Purak) and breathe out (Rechak) through both the nostrils in such a way so the sound of (Bharvra) is produced. (iv) Continue doing so until sweat doesn’t overcome your face. (v) Do it for just ten seconds in the beginning. (vi) At last breathe in (Purak) heavily through both the nostrils and do kumbhak, for as long as you can. (vii) Then breathe out (Rechak) through both the nostrils. (viii) This way one cycle is completed. Do it for Six Cycles. Benefits: (i) It produces heat in the body. (ii) Bhramari is beneficial for pregnant women, for preparation for labour. (iii) Blood circulation improves in the brain, clears the ears, eyes, nose and throat. (iv) Its practice is more beneficial in winters. (v) It is helpful in curing the diseases of asthama and other lungs problems. 5. Sheetkari Pranayama : The word SheetKari is made up of 2 words “Sheet” means “Coolness” and “Kari” means “which arise”. Sheetkari Pranayama literally means “Hissing Breath”. In this breathing technique, we make a sound like a snake (hissing sound) while breathing in from our mouth, that is why it is also known as Hissing breath. Shitkari Pranayama is very helpful in keeping our mind and body calm. Procedure: (i) Sit in Padmasana or any comfortable asana. Place your hands on the knees in Jnana Mudra. Close your eyes. (ii) Touch the palate with your tongue. (iii) Close both the jaws with your teeth tightly pressed against each other, keeping the lips open. (iv) Draw in air through the mouth with the hissing sound Siii—. Retain breath for as long as you can hold, pressing the chest against the sternum (chin lock) and simultaneously pulling the rectum muscle (anal lock). (v) Exhale slowly from both the nostrils, releasing the chin lock and anal lock. Physical Education – XI 61 Benefits: (i) It quenches thirst and appeases hunger. It cools the body system. (ii) It prevents hunger, thirst, laziness and sleep. (iii) It destroys gulma (chronic dyspepsia), pleeha, inflammation of various chronic diseases, fever, indigestion, bilious disorders and phlegm. 6. Sheetali Pranayama : As the name indicates, this Pranayama cools the system. It helps to keep the body’s temperature down. Procedure: (i) Sit in Padmasana or any other comfortable sitting posture. (ii) Place the hand on the knees in Jnanamudra or anjali mudra. (iii) Roll the tongue from the sides to shape as a tube Inhale through this tube shaped tongue, fill the lungs with air to their maximum capacity and close the mouth. (iv) Then slowly exhale through the nostrils. Benefits: (i) It purifies blood. (ii) It has cooling effect on body. (iii) It is beneficial for persons suffering from high blood pressure. (iv) It satisfies thirst and appeases hunger. (v) It relieves indigestion and disorders caused by phlegm (cough) and bile (pitta). (vi) It destroys the disorders of gulmaand spleen or other related diseases. (vii) It is beneficial for skin and eyes. 3.5 ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH YOGA Yoga is an excellent practice that connects the mind, spirit, and body through the process of meditation and controlled breathing. Yoga, which helps to keep your body & mind healthy also changes the way you live your life. Including yoga in your daily habit allows you to adopt a positive lifestyle. Yoga nourishes the health of your mind, body, & soul. Yoga brings calm, positive, health, happiness, and so on. It helps in minimizing the effects of depression, tension, and tiredness. Yoga Minimizes the Stress Yoga reduces the physical effects of stress hormones by encouraging relaxation and lowering blood pressure, improving heart rate, boosting the immune system, and improving the process of digestion. Yoga also helps in easing the symptoms of depression, asthma, depression, anxiety, and fatigue. By practicing yoga postures regularly your body becomes flexible, which encourages the flexibility of bones & joints. People who suffer from diseases like cancer, multiple sclerosis, digestion or immunity disease, arthritis, chronic disease, back /neck pain, and so on must practice yoga. Additionally, yoga not only helps to cure physical pain, but also cures emotional pain. Due to a high level of stress in the body or mind, people suffer from heart disease, including high blood pressure, high cholesterol, and excess weight. Regularly practicing yoga assists you to reduce all such risks and contributes towards a healthier heart. Today yoga is seen more as a counter-balance to one’s stressful and overworked lifestyle, which lacks proper exercise and relaxation. These factors have contributed to most lifestyle diseases like hypertension, diabetes, back & neck pains, obesity, migraine, depression, drug addictions, cardiac problems and even cancer. Yoga should not be seen as a panacea for all problems, yet it can prevent or solve most of these problems, if practiced under the guidance of an expert. Yoga was developed as part of the ancient Indian spiritual culture. Yoga was integrated into the 62 Physical Education – XI arts, sciences and day to day life in the ancient times. The effect of this is seen, even today seen in the Indian culture. It is considered as a way of life which harmonizes the body, mind and spirit, thereby creating a peaceful and vibrant society. Stress can be understood as a state of physiological and psychological imbalance resulting from demanding or difficult situations which the person is not able to cope with. Stress generally occurs as a result of major events in life, such as, tough competitions, getting low scores in an examination, recent break-up in friendship, not getting a good job, a fight with others, and so on. There are several other factors which may cause stress in a person, like, diseases, poor living conditions, poverty, problems in relationship, challenges of adolescence, wrong habits, high aspirations, unrealistic goals, death of a close relative, discrimination, fast changing life and many others. However, sometimes it may also occur due to minor issues, such as, not getting up early, not getting ready on time, reaching school late, not getting the desired food, arguments with a friend, not getting permission from parents for attending a late night party, and so on. Yoga has been considered a panacea for managing the stress. Yoga practices when become a way of life, play an important role in stress management. As a way of life, yoga gives direction about food, eating habits, thinking, recreational means and conduct. Yogic way of life, if adopted in true sense, empowers us to deal with stress and promote physical and mental health. The five approaches to manage any healthy lifestyle and emerge victorious are ahara, vihara, achara, vichara and vyavahara. 1. Ahara (food and wellness) is about what to eat, when to eat, how to eat, how much to eat and what not to eat. The yogic approach lays emphasis on mithara i.e. ½ filled with food, ¼ with water and ¼ with air, which includes proper quality of food and also the state of mind which enhances the vitality and longevity of life. 2. Vihara (recreation and wellness) comprises of three components – relaxation, recreation and relationships. Where person can express his/her emotion or bring emotion into creativity or in healthy way. There is also requirement of sound sleep. 3. Achara (right conduct) is about how to set and follow routines to improve your lifestyle. It includes right habits, right attitude and right behaviour for one self and others. Yama and Niyama play an important role in better management of life. 4. Vichara (right thinking) is to be in a conductive frame of mind. Yogic approach helps in controlling the virttis (thoughts/modifications) of the mind and thereby giving positive directions to the negative thoughts. 5. Vyavahara (right behaviour) the Bhagvadgita propounds that actions must be performed with a sense of detachment and duty. Right behaviour towards self and others is also a key to a healthy life style. Here again we must apply the principle of maître, mudita and upeksha respectively towards happy, sad, virtous and evil person. RELAXATION TECHNIQUE – Yog-nidra Yog-nidra means ‘sleep’ with awareness. Yog-nidra is a state of mind in between wakefulness and dream. In normal sleep, we sleep without awareness. But in Yog-nidra we sleep with awareness. Yog-nidra is helpful in management of stress. It relaxes body and mind and reduces tension. Physical Education – XI 63  Yog-nidra is practised in Shavasana. It consists of body awareness and breath awareness. The awareness is rotated in quick succession through all parts of the body, then it is taken to the breath and finally to the mind. Procedure: (i) Lie down straight on your back in Shavasana (Corpse Pose). Close your eyes and relax. Take a few deep breaths in and out. Remember to take slow and relaxed breaths. (ii) Start by gently taking your attention to your right foot. Keep your attention there for a few seconds, while relaxing your foot. Then gently move your attention up to the right knee, right thigh and hip. Become aware of your whole right leg. (iii) Gently, repeat this process for the left leg. (iv) Take your attention to all parts of the body: stomach, navel region, chest. (v) Take your attention to the right shoulder, right arm, palms, and fingers. Repeat this on the left shoulder, left arm, throat, face, and finally the top of the head. (vi) Take a deep breath in and observe the sensations in your body. Relax in this state for a few minutes. (vii) Slowly becoming aware of your body and surroundings, turn to your rights idea and keep lying down for a few more minutes. Rolling over to the right side makes the breath flow through the left nostril which helps cool the body. (viii) Taking your own time, you may then slowly sit-up, and whenever you feel comfortable, slowly, and gradually, open your eyes. Benefits: (i) It reduces anxiety and tension. (ii) It activates parasympathetic system and thereby helps in management of stress related problems. (iii) It reduces bodily tension and relaxes whole body. (iv) It helps to reduce blood pressure. Remember the following points : (i) Relax all parts of body one by one. (ii) Focus on the part of body which is being named. (iii) Follow the instructions properly. (iv) Do not tense the muscles of body. (v) Do not sleep. IMPORTANT QUESTIONS MULTIPLE CHOICE QUESTIONS Q. 1. Out of the following which one is NOT Ashtang Yoga? (a) Yama (b) Niyama (c) Dhauti (d) Pratyahar Q. 2. To stabilize and focus the mind on one object, image, sound or idea is called (a) Dharana (b) Dhyana (c) Samadhi (d) Pratyahara Q. 3. Shaucha, Santosha Tapa highlight which discipline of yoga? (a) Yama (b) Niyama (c) Asana (d) Pranayama Q. 4. This is the last stage of Yoga where a Yogi tries to merge himself with the divine spirit. (a) Pratyahara (b) Bharana (c) Dhyana (d) Samadhi Q. 5. According to Patanjali Rishi, how many elements of yoga are there? (a) 8 (b) 9 (c) 6 (d) 7 64 Physical Education – XI  Q. 6. Which one of the following is a very good Kriya to get rid of nasal allergy? (a) Vastradhauti (b) Dandadhauti (c) Neti (d) Kapalbhati Q. 7. Which of the following is not a yogic kriya? (a) Yama (b) Neti (c) Nauli (d) Tratak Q. 8. In this yogic kriya an attempt is made to clean the large intestine. (a) Neti (b) Dhauti (c) Basti (d) Tratak Q. 9. Which of the following is not a Yogic Kriya? (a) Neti (b) Dhyana (c) Dhauti (d) Nauli Q. 10. Which of the following is not a stage of Pranayama? (a) Dharana (b) Poorak (c) Kumbhak (d) Rechak Q. 11. Which of the following is not a type of Dhauti? (a) Vamana (b) Danda (c) Vastra (d) Jalaneti Q. 12. Which of the following Kriya is used to clean the lower abdomen, especially the colon? (a) Tratak (b) Dauti (c) Basti (d) Jalaneti Q. 13. How many variations of Nauli are there? (a) One (b) Two (c) Three (d) Four Q. 14. Which of the following is not a type of Pranayama? (a) Ujjayi (b) Bhramari (c) Sheetali (d) None of the above Q. 15. Identify the type of Pranayama practised in the following image: (a) Ujjayi (b) Surya Bhedan (c) Anulom-Vilom (d) Sheetkari Q. 16. Identify the type of Yogic Kriya practised in the following image: (a) Trataka (b) Kapalabhati (c) Dhauti (d) Basti Physical Education – XI 65 Q. 17. Match List – I with List – II and select the correct answer from the code given below: List – I List – II (i) Neti Kriya 1. a way of developing concentration, strengthening the eyes and solves many problems related to vision (ii) Trataka Kriya 2. the yogic system of body cleansing techniques (iii) Dhauti Kriya 3. breathing technique for purifying the frontal region of brain (iv) Kapalbhati Kriya 4. process of cleaning of the nasal passages Codes (i) (ii) (iii) (iv) (a) 3 1 4 2 (b) 2 4 1 2 (c) 3 4 2 1 (d) 4 1 2 3 Q. 18. Given below are two statements, one labelled as Assertion (A), and the other as Reason (R). Assertion (A) : We are living in a rapidly changing world with all its tensions, miseries and threats to health. Without being healthy it is impossible to free the mind from the feelings of pain. Reason (R) : The practice of Yoga leads to the union of individual consciousness with that of Universal Consciousness, indicating a perfect harmony between the mind and body, Man & Nature. In the context of the above two statements, which one of the following is correct? (a) Both (A) and (R) are right but (R) is not the correct explanation of (A). (b) Both (A) and (R) are right and (R) is the correct explanation of (A). (c) (A) is right but (R) is wrong. (d) (A) is wrong but (R) is right. ANSWER KEY 1. (c) 2. (b) 3. (b) 4. (d) 5. (a) 6. (c) 7. (a) 8. (b) 9. (b) 10. (a) 11. (d) 12. (c) 13. (d) 14. (d) 15. (c) 16. (a) 17. (d) 18. (a) VERY SHORT ANSWER QUESTIONS Q. 1. What is Yoga? Q. 2. What is meant by Pranayama? Q. 3. Define Asana. Q. 4. Name the elements of ashtanga yoga. Q. 5. Define Samadhi (Contemplation)? Q. 6. Name the four different variations of Nauli. Q. 7. What is Niyama? Q. 8. Name the six types of Shudhi Kriyas. Q. 9. What is Yama? 66 Physical Education – XI Q. 10. How many types of Neti are there? Name them. Q. 11. How many types of Dhauti are there? Name them. Q. 12. Name the different types of Pranayama mentioned in Hatha Yoga. Q. 13. Identify the Yogic Kriyas and write their names. (i).......................... (ii)......................... (iii)......................... (iv)......................... SHORT ANSWER QUESTIONS Q. 1. Explain Jalaneti along with its technique, benefits and contradictions. Q. 2. What do you mean by Yoga? Briefly explain any two points highlighting the importance of yoga. Q. 3. Niyama contains five essential teachings. Explain any two of them. Q. 4. Explain Basti along with its technique. Q. 5. What is Yog Nidra? Write down its benefits. Q. 6. Write in brief about the Pranayama and its types. LONG ANSWER QUESTIONS Q. 1. Explain the importance of yoga in daily life. (any five) Q. 2. How many elements of yoga are there? Explain Niyama in detail. Q. 3. Explain the technique of Kapalbhati Kriya, its benefits and contraindications also. Q. 4. What do you mean by Yogic Kriyas? Explain any four. Q. 5. Explain in detail about the five approaches to manage any healthy lifestyle. Q. 6. Describe in detail about the active lifestyle and stress management through Yoga. Physical Education – XI 67