INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

Shatkarma-
The word “Shatkarma” is derived from the combination of these
two words “Shat and “Karma”. Among these, “Shat” means “Six
(6)” and “Karma” means “Action”. Thus Shatkarma refers to “the
six special actions” by which the body is purified. In Hath Yoga,
these six types of purification activities are called Shatkarma.
There are 6 types of Shatkarmas-
1.Kaphalabhati - Purification of frontal lobes and lungs.
2. Trataka - Blinklessgazing.
3. Neti - Nasal cleansing.
4. Dhauti - Cleaning of digestive track and stomach.
5. Nauli - Abdominalmassage.
6. Basti - Colon cleaning
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Purpose and Significance :

1.To maintain balance between tri-dosh Vata, Pitta & Kapha
2.Bring chemical functional of the body and mind. Balance prana
stream in Ida (left nostril) and Pingala Nadi (right nostril). From
that point reviving the course through Sushumna Nadi (both the
nostrils).
3.To eliminate toxins from our body.  To purify our body from
inside & keep our body healthy.
4.Contribute strength to our internal systems like respiratory
system, blood circulation, digestion, & immunity.
These six cleansing processes are excellent practices designed to
purify the whole body, and to get good health
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

KAPALBHATI-
“Kapal” means “Forehead” or “Skull” and “ Bhati” means “Shining”. So
Kapalbhati literally means “Shining Forehead”. This Kriya or cleansing
process which cleanses the impurity of the Kapal region and make it
shine with purity, so it is called as Kapal Bhati.
BENEFITS-
1.This is a great cleanser for the respiratory passages including the
sinuses.
2.It improves respiratory function and promotes circulation.
3.Improves balance.
4.It removes acidity and gas related problems.
5.It cures sinus, asthma, and hair loss.
PARECUTIONS-
1.Slipped disc patients, and asthma patients should avoid it.
2.It should not be performed during menstruation
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TRATAKA-
It is still-gazing based technique for eyes. In this purifying
method, you place a light source like a flame at a manageable
distance from yourself. Then look at the point of the flame
without blinking your eyes until tears start to flow.
BENEFITS-
1.It improves the eyesight and tones up the visual mechanism.
2.It also helps in concentration.
3.It helps to calm the mind and remove distractions.
PRECAUTIONS-
1.People suffering with epilepsy should not practice trataka on
candle. Kids should avoid practicing trataka.
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NETI-
A nasal cleansing procedure which purifies the nasal passages
and prevent the onset of sinuses. It can be performed in two
ways:
Jal Neti- “Jal” means “Water” and “Neti” means “Nasal”. So this
is nasal cleansing with water.Jal Neti using a neti pot to purify the
passages with salt called Jala Neti,
Sutra Neti- Sutra Neti using a thread passed through the nostrils
and out from the mouth called Sutra Neti.
TECHNIQUE OF JALA NETI-
1.In a feeding cup or a small pot having a nuzzle, take tepid
water with a little salt added to it.
2.Insert the nozzle in one of the nostrils.  Bend the head a little
sideward and pour water slowly into the nostril.
3.Then repeat the same procedure with other with the other
nostril. Thus, the nasal cavity is cleansed with water.
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BENEFITS-
1.Jal Neti removes excess mucus and impurities in the
nose.
2.It reduces inflammatory conditions and builds up
resistance in the atmosphere.
3.Helps in preventing cold and cough.
4. If practiced daily, can cure headache and migraine.
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DHAUTI-
Dhauti is a cleansing process of the Digestive Track. It
work to purify the oesophagus, mouth,stomach, intestines
and rectum along wit the throad.There are basically 11
different types of Dhauti to clean different parts of the
intestine. Among these, the two most common methods
are-1.Vaman Dhauti and 2.Vastra Dhauti
BENEFITS-
1.It removes all the contents of the stomach including
excess secretions of the stomach and undigested food.
2.It removes gas, acidity and indigestion.
3.It helps to cure cough and sore throat.
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NAULI-
Nauli is cleansing practice of abdominal muscles to massage &
clean stomach and small intestine. This is one of the difficult
techniques to master.
Nauli can be performed by Pachima nauli, Madhyama nauli &
Vama nauli.
BENEFITS-
1.It gives massages and tones the entire abdominal area,
including the muscles, nerves, intestines, reproductive, urinary
and excretory organs.
2.It is a training of the internal organs such as the stomach,
liver, spleen, urinary bladder, pancreas, gall bladder, and large
and small intestine.
3.It helps to remove the toxic materials from the digestive tract.
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

BASTI-
Basti is a method for purifying the large intestine either
with or without water.
Benefits-
Basti helps in gastric troubles, indigestion and purification
of the large intestine that nourishes almost all tissues of
body.
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INTRODUCTION TO YOGAASANAS-

Yoga is a spiritual discipline dating back to some

5000 years in the history of Indian philosophy.
It’s purpose is mainly to unleash spiritual and
mental powers of an individual. However, in
recent times yoga has been extremely popular in
the context of fighting stress, anxiety and
depression in these times of industrialization and
our super-fast lifestyles. While yoga may look like
just a couple of body-bending exercises to the
normal eye, a lot goes on under the skin when
the limbs are twisted and are left to breathe
consciously.
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

INTRODUCTION TO YOGAASANAS-

Yoga is not just a set of asanas that one

performs on the mat, but rather a way of
life. With a healthy body and calm mind,
one is bound to live a happier and stress-
free life.
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

ASANA-
“Sthiram sukham asanam” means Steady and comfortable
should be the posture.
The word asana means the posture which is steady and
comfortable.
According to Patanjali, asana means a posture which is
comfortable for meditation, for example Padmasana,
Sukhasana, Siddhasana, Swastikasana.
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

Regarding asanas, there are a few aspects that need to be

taken care of, such as the perfect time, place, duration of an
asana and the condition in which the practice should be
done. The aspects that need to be taken care of, are as
follows:
Time-
Early morning is the best time for practicing asanas. It
should be kept in mind that after taking lunch up to 4 hours,
no asanas, mudras or pranayamas should be done.
Place-
Practicing yoga asanas in a well-ventilated place or open air
place is recommended. We should avoid artificial air.
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Duration of asanas-
It depends on the availability of the time. Normally, a
healthy man should practice asanas for 45 minutes every
day, and pranayamas for 15 to 20 minutes. If kriyas are to
be performed, 30 minutes can be given for them.
Restricted conditions-
After going through a major surgery, one should be
recommended to perform asanas within 6 months. One
can restart the practice under the guidance of the teacher
after 6 months or so, when the affected parts and muscles
become strong enough to bear the pressure of the
performance.
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Limitation for women-

1.Pregnancy- Normally women during first 3 months of
pregnancy should avoid all the asanas which create
abdominal pressure.
2.Menstruation- During menstruation cycle, they should
also avoid all the asanas.
3.Physical Conditions
4.Strength and flexibility Variations
5.Socicocultural Considertions
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

TYPES OF ASANAS-
Various categories of asanas are-
1.Supine Line Asanas – These prepare you to proceed
further in yoga and bring consistency in the development of
physical and mental pliability. Examples of such Asanas are
Sarvangasana, Ardha Halasana, Chakrasana &
Pawanmuktasasna.
2.Prone Line Asanas –These bring physical and mental,
sharpness and alertness. The postures are the opposite of
forward bends as are the effects. In prone line asana, the
posterior spine is extended, bringing constituency and
mental peace. Such Asanas are Bhujangasana, Salbhasana,
Dhanurasana & Naukasana.
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

Various categories of asanas are-

3.Sitting Asanas– Sitting upright in supine extending
positions, and sadaka help prepare physically and mentally
for pranayama. Some of them are Padmasana,
SuptaVajrasana, Paschimottanasana, Ardh-matsyendrasana
& Yogamudra.
4.Standing Asanas – Beginners should start with these as
they bring elasticity in the joints and muscles, in addition to
building up stamina and physical ability. These constitute the
most basic of trainings in the early stage of yoga practice.
Some basic standing poses are utkatasana Tadasana,
Trikonaasana, and Hanumanasana.
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PRANAYAMA-
Pranayama is a practice in yoga involving the
regulation of breath through specific techniques and
exercises. It derived from two Sanskrit words- “prana”
meaning life force or vital energy and “ayama” meaning to
extend or draw out.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).
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TYPES OF PRANAYAMA-
1.Nadishodhana or Anulom-Vilom Pranayama ( Alternate Nostril
Breathing)
2.Suryabhedana Pranayama (Right Nostril breathing)
3.Ujjayi Pranayama ( Ocean Breath)
4.Bharmari or Bhramari Pranayama ( Bee Breath)
5.Sitali Pranayama ( Cooling Breath)
6.Sheetkari Pranayama (Hissing breath)
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Before doing the pranayamas, one must follow the essentials for
practicing them as stated below:
1.External environment: - Any place that is well- ventilated and
free from noise, insects and files should be preferred to practice
pranayamas.
2.Right season to begin the practice of Pranayama: - One
should start to practice Pranayama in spring season i.e. March-April
and autumn season i.e. Sept- Oct. One who is already in practice
should continue its practice.
3.Right time: - Morning is the best suited time to practice
Pranayamas.
4.Seat or Asana: -The seat should be soft, thick and comfortable.
5.Asana: - Asanas such as Padamasana, Siddhasana, Vajrasana and
Sukhasana are considered the most suitable postures for the practice
of pranayama.
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(MEDITATION) DHYANA AND THEIR HEALTH

BENEFITS-
MEDITATION-
“Tatra Pratyayaiktanata dhyanam”
Means continuous flow of the contents of consciousness is
dhyana.
Meditation is the art of focusing 100% of your attention in
one area. The practice comes with a myriad of well-
publicized health benefits including increased
concentration, decreased anxiety, and a general feeling of
happiness.
INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

Types of Meditation (Dhyana)-

1.Mindfulness Meditation
2.Spiritual Meditation
3.Focused Meditation
4.Movement Meditation
5.Mantra Meditation
 INTRODUCTION TO YOGA AND YOGIC PRACTICES-II

Benefits of Meditation (Dhyana)-

1.A feeling of tranquility and freedom in daily life.
2.Reduction in psychological disorders like anxiety,
tiredness and depression etc.
3.Relief from various pains, such as headache, joint pains
etc.
4.Very beneficial in insomnia.
5.Infinite patience, and increase in affection and sympathy
for others.
6.Growth in devotion and belief in the Supreme Being.
7.A stronger urge and aptitude for service and cooperation
in social life.
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Identify career opportunities in Yoga-

1.To accredit the students to become competent and
committed professionals willing to perform as yoga
Instructor, Yoga teacher, Yoga therapist, Resource officer in
yoga, Yoga instructor and Naturopathy Doctor.
2.To accredit the student to have good health, To practice
mental hygiene, To possess emotional stability, To
integrate moral values, To attain higher level of conscious.
3.To acquaint student with the theory & practical
knowledge of yogasana, Bandhas, Mudras and Pranayama.
4.To enable student to prepare the yoga programme, yoga
demonstrator etc.