PURV INTERNATIONAL SCHOOL

Class 1lth
Physical
Education
NOTES

presented by- Subhajit Hazra

 UNIT
YOGA
3

Content

Meaning & Importance of Yoga

Introduction to Ashtanga Yoga
Yogic Kriyas (Shat Karma)
Pranayama and its types

Active Lifestyle and stress management through Yoga

 3.4.1 PRANAYAM AND ITS TYPES

Pranayama forms an important component of Yogic Practice. Pranayama is a science

which helps to regularize vital energies through the regulation of breathing. The
main purpose of Pranayama is to gain control over the Autonomous Nervous System
and mental functions.

Pranayama practice involves slow deep inhalation (Puraka), holding breath

(Kumbhaka) and near complete exhalation (Rechaka).
The flow of Prana or vital energy to all the vital parts of the body is regulated by
these breath-regulating practices. Regular practice of Pranayama can modulate the
sensitivity of chemo-receptors and can also make the mind calm and quiet.
These are the Pranayama mentioned in the Hatha Yoga Texts.
a Anulom- vilom

b Suryabhedana,
C. Ujayi,
d. Bharmari,

e Sheetkari,

f. Sheetali,
Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi, Sheetli, Bhramari, Pranayama
are important pranayamas to be practiced.
Before doing the above pranayamas, one must follow the essentials for practicing
them as stated below:

External environment:- Any place that is well- ventilated and free from noise,
insects and files should be preferred to practice pranayamas.
1, Right season to begin the practice of Pranayama:One should start to practice
Pranayama ín spring season i.e. March-April and autumn season i.e. Sept- Oct.
One who is already in practice should continue íts practice.
2 Right time: - Morning is the time best suited to practice Pranayamas.
3 Seat or Asana: The seat should be soft, thick and comfortable.
4. Asana: Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are
considered the most suitable postures for the practice of pranayama.
3.4.2 ANULOM-VILOM OR NADI SHODHANA PRANAYAMA

This is one 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.

Technique
1 Sit in any comfortable asana. Keep the head and spine straight. The eyes should
be closed.
2. Place right hand in jnana mudra. Close the right nostril with the right thumb.
Inhale through the left nostril for 5 counts.
3 After 5 counts breath, release the pressure of thumb from the right nostril
and close the left nostril with the ring finger.
4 Exhale through the right nostril for 10 counts, keeping the respiration rate
slow, deep and silent. Then, inhale through the right nostril for 5 counts.
5 Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound is
produced as the air passes through the nostrils.
Benefits

1. Calms and steadies the mind, improves focus and concentration. Balances left
and right hemispheres.
2 Strengthens the immune system.
3. Manages hypertension.
4 Provides sufficient oxygen for the functioning of every cell in our body.
5. Removes waste products such as carbon dioxide and other toxic gases from the
body, so that they do not remain in the blood stream.

3.4.3 SURYA BHEDHANA 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.

Technique
1. Sit in any meditative asana e.g. Padasana, Sukhasana etc. Close your eyes.
2 Keep the left nostril closed with your middle and ring finger of the right hand.

3 Slowly inhale without making any sound through the right nostril as long as you
can do it comfortably.
4. Then bring your hand down and place it on the knees and retain the breath by
firmly pressing the chin against the chest. Simultaneously contract your rectum
muscles.
5 This point cannot be reached at the very outset. You will have to increase the
period of retaining breath gradually. This is the limit of the sphere of practice
of Surya Bhedhana Pranayama.
6. Exhale very slowly, without making any sound through the left nostril by closing
the right nostril followed by releasing the rectum muscles (anal lock), chest
from the chin lock.
7. Relax and come back to original position. Do this for 3 to 5 times.
Benefits

1. This Pranayama should be performed again and again, as it purifies the brain
and destroys the intestinal worms and diseases arising from excess of wind
(Vayu).
2. It helps to manage rhinitis and various sorts of neuralgia.
3. The worms that are found in the frontal sinuses are removed.

4. It is good for persons suffering from low blood pressure.

3.4.4 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.
Technique
1. Sit in any meditative asana. Close the mouth.
2 Inhale slowly through both the nostrils in a smooth, uniform manner.
3 Retain breath for as long as you can hold comfortably and then exhale slowly
through the left nostril by closing the right nostril with your right thumb.
4. Expand the chest when you inhale.
5. During inhalation, a peculiar hissing sound is produced owing to the partial
closing of the glottis.
6. The sound produced during inhalation should be of a mild and uniform pitch. It
should be continuously practiced.
Benefits

1. Removes heat from the head.

2 The practitioner's voice becomes clear and melodious.
3. Removes phlegm in the throat and all sorts of pulmonary diseases are managed
effectively.
4. It is good for asthmatic patients and also for the patients of respiratory
disorders.

3.4.5 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 ís 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.
Technique
1. Sit in the position of Padmasana or any comfortable sitting position.
2. Close your eyes, lips and ears.
Inhale deeply and exhale making sound like that of a black bee.
4. In order to assume benefits from this Pranayama, you should close both ears
with your thumbs and exhale making sound of the bee.
Benefits

1. The practice of Bhramari delights the mind.

2. Bhramari ís beneficial for pregnant women, for preparation for labour.

3. Blood circulation improves in the brain, clears the ears, eyes, nose and throat.
Precautions

Should not be practiced on empty stomach.

3.4.6 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.

Technique
Sit in Padmasana or any comnfortable asana. Place your hands on the knees in
Jnana Mudra. Close your eyes.
2. Touch the palate with your tongue.
3. Close both the jaws with your teeth tightly pressed against each other, keeping
the lips open.
4. 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).
5. Exhale slowly from both the nostrils, releasing the chín lock and anal lock.

Benefits

1. It quenches thirst and appeases hunger. It cools the body system.

2. It destroys gulma (chronic dyspepsia), pleeha, inflammation of various chronic
diseases, fever, indigestion, bilious disorders and phlegm.
When you are caught up in a jungle or any place where you cannot get water, practice
this Pranayama to avoid feeling thirsty. You will be relieved of thirst at once.
Precautions: Those who are suffering from cold, cough or tonsilitis should not
practice this Pranayama.

3.4.7 SHEETALI PRANAYAMA

As the name indicates, this Pranayama cools the system.

It helps to keep the body's temperature down.

Technique
1. Sit in Padmasana or in any comfortable position. Place your hands on the knees
in Gyan Mudra. Close your eyes gently.
2 Open your mouth, bring the tongue outside the mouth and form a cylindrical
shape by bending both the extreme sides of the tongue longitudinally and
inhale.

3 While inhaling, the air should pass through the tongue.

4 Close your mouth.
5 Retain breath for as long as you can while pressing the chín against the chest
(chin lock), simultaneously pulling your rectum muscles (anal lock).
6 Then release chin lock and anal lock and exhale slowly through the nostrils.

Benefits

1. Beneficial in diseases pertaining to throat and spleen etc.

2 Cures indigestion.
3 Helps in controlling thirst and hunger. Lowers blood pressure.
4 Beneficial for diseases caused by imbalance of pitta dosha (heat)
5 Purifies blood.

Tick the correct option.

1. Which of the following is a Kriya?

1. Kapalbhati
ii. Bhastrika

ii. Ujjayi
iv Nadishodhana

2. Which Pranayam should be avoided during winters?

a. SheetKari
b. Bhramari
Surya Bhedhana
Ujjayi
Answer the following questions briefly.
1. Differentiate between Surya Bhedhana Pranayama and Anuloma-viloma
2. Briefly explain any two Pranayam techniques.
II. Answer the following questions in 150-200 words.
1. What is significance of Pranayam?

3.5.1 ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH

YOGA

Medical science defines stress as a specific response of body to all the nonspecific
demands secretions of certain hormones. When a person faces problems in his
everyday life which exceed his resources for coping with them, he feels stressed.
Stress is a demand on our adaptability to evoke a response. But we must remember
that stress is not just for external environments, it can be generated from within
ourselves, from our fears, hopes, expectations and beliefs.

It is an accepted fact across the world that Yoga brings happiness, peace of mind
and a positive state of health. However, there is a limited understanding regarding
the ways in which yoga achieves these things. Actually, yoga aligns the body, mind
and intellect level by proper knowledge of structure and function, through self
realization of inner awareness.

When our resources are overworked, our exhausted body stops functioning smoothly.
The signs that indicate this may be physical signs such as high blood pressure, high
blood sugar, digestive disorders, back pain, and many others.

The Yogic asanas stretch and tone every muscle and joint of the body, as well as the
spine, and skeletal muscles, the organs, as well as nerves, keeping the entire system
in radiant health. By releasing physical and mental tension, a person liberates a vast
amount of energy. The yogic breathing practice known as Pranayamas, revitalize
the body and help to control the mind, leaving the person calm and refreshed.
Relaxation helps control anxiety, hypertension and other discomforts of the mind
and body.

Yogic concept considers health as a holistic way and sees the person as a whole. The
five approaches to manage any healthy life style and emerge victorious are ahara,
vihara, achara, vichara and vyavahara.
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, 4 with water and with air, which
includes proper quality of food and also the state of mind which enhances
the vitality and longevity of life.
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.
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.

Vichara (right thinking) is to be in a conductive frame of mind. Yogic

approach helps in controling the virttis (thoughts/modifications) of the
mind and thereby giving positive directions to the negative thoughts.
 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.
3.5.2 GENERAL GUIDELINES FOR YOGA PRACTICE

Yoga practitioners should follow the guiding principles given below while performing
yoga practice.
Before the practice
Saucha means cleanliness - an important prerequisite for yogic practice.
It includes cleanliness of surroundings, body and mind.
Yogic practice should be performed in a calm and quite atmosphere with
a relaxed body and mind.
Yogic practice should be done on empty stomach or light stomach.
Consume small amount of honey in lukewarm water if you feel weak.
Bladder and bowels should be empty before starting yogic practices.
A
mattress, yoga mat, durrie or folded blanket should be used for the
practice.
Light and comfortable cotton clothes are preferred to facilitate easy
movement of the body.
Yoga should not be performed in a state of exhaustion, illness, in a hurry
in acute stress conditions.

In case of chronic disease/pain/cardiac problems, a physician or a yoga

therapist should be consulted prior to performing yogic practices.
Yoga experts should be consulted before doing yogic practices during
pregnancy and menstruation.

During the practice

Practice sessions should start with a prayer or an invocation as it creates
a conductive environment to relax the mind.

Yogic practices shall be performed slowly, in a relaxed manner, with

awareness of the body and breath.
Do not hold the breath unless it is specially mentioned to do so during the
practice.