Yoga Asana & Meditation

1. Trisharia or three bodies

Upanishads contain the incomparable knowledge. According to Upanishads, every

microcosm and macrocosm has trisharia or three bodies, the three bodies are:

1. Gross Body (Sthula Sharira)

2. Subtle Body (Sukhsma sharira)
3. Causal Body (consciousness or Purush)

Let’s understand each body in brief in the context of human beings:

1. Gross Body:It is made up of five elements (fire, air , water, earth and
space). The components are head, hands, legs and central body. The
functions of the gross body is to do karma in the world, either bad
karma(paap) or good karma (punya). The nature of this body is that it
changes, modifies and perishes. It can be felt by others as well.

2. Subtle Body: It is made up of five subtle elements (subtle air, subtle water,
subtle space, subtle fire and subtle earth). It has total 19 components, we have
categorized the components in four parts:

1. Five senses or Jnanaendriyan (skin, eyes, ears, tongue and nose)

2. Parts of body them help us to do action or Karmendriyan (speech, anus,
genitals, hands and legs)
3. Five fold pran or life force or inner awareness (Prana, Apana, Vyana ,
Samaan and Udana)
4. Internal Organs (man, chitta, budhi and ahankar)

Each component has its own particular function. It cannot be felt by others.

3. Causal Body ( Pure consciousness): We are very precisely conscious of our

five senses and parts of body that help us to do action. But we are not conscious of
our prana and internal organs (man, chitta, budhi, and ahankar) , once we start
developing consciousness of our own man, chitta, budhi and ahankar, we can
simply observe the source of our thoughts, emotions and feelings. After some more
efforts or with quiet mind , we will be conscious about the mind itself, mind will
become the object of meditation rather than a tool to meditate. Once mind becomes
the object of meditation, then mind itself is observed by pure consciousness. So

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realizing your consciousness that can observe the functions of body and mind
particularly is self realization. Some similar words for self-realization are Moksha,
Enlightenment, Shiva, Samadhi ,,etc.

2. Pancha mahabhuta 

Pancha mahabhuta is a Sanskrit term meaning "five great elements" and is used to
describe the five great elements that are said to be present in everything in the
universe, including in the human body. These elements are as follows:

1. Akasha (ether)
2. Vayu (air)
3. Tej (fire)
4. Jala (water)
5. Prithvi (earth)

3. pancha pranas/ Mukhya Pranadevaru

The energy of the cosmos that exists in the physical body is known as prana. It is this
energy that is manifest in all matter, and the same that flows within the body to keep
every organism alive and active.

Prana=Vital life force; Prana=vital air-Vayu; and also Prana= prana-the same word
applies to the Vayu that flows in the chest to thorax region.

Prana: This is the first and the main of the five pranas and functions between the
throat and the diaphragm. All organs of the thorax including heart and lungs are
maintained by Prana. The basic function of respiration and pumping of heart is
controlled by Prana. Prana can be thought of as moving upwards.

Apana: Apana is the second of the five Pranas and is primarily responsible for
elimination. It controls organs situated between the naval and the perineum
including, small and large intestine, kidneys, urinary system and reproductive
systems. Elimination of waste as faeces, gas and urine is done by Apana Vayu.
Also, ejaculation of sperm, Monthly menstrual cycle for women and expulsion of
foetus during childbirth is done by Apana Vayu. Apana Vayu flows downwards and
stimulates the downward movement of the wastes. Disturbances in Apana
Vayu can cause constipation, diarrhoea, piles, etc.

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Samana: Samana Vayu operates between the naval and the diaphragm. It controls
the function of organs like stomach, liver, pancreas, spleen, small and large
intestine. Samana Vayu travels sideways. Samana Vayu is the Prana that is
responsible for digestion and assimilation of nutrients into the body. Disturbance
of the Samana Vayu can cause indigestion and other stomach disorders.

Udana: Udana Vayu functions above the throat, face and head region. It is

responsible for all the sensory organs and functioning of the brain. Apart from that
it controls the organs of movement including hands and legs.

Vyana: Vyana Vayu pervades the entire body. It is Vyana Vayu that carries the

nutrients needed to every cell of the body. The nutrients are carried via blood flow
and the circulatory system to reach all the organs. Whenever there is a shortage of
energy in any part of the body, Vyana Vayu immediately sends the required
nutrients to the cells to produce the energy. It is like a dynamic reserve store of
energy, available to the whole body. It also helps in muscular movements and
carrying the sensory and motor impulses from different parts of the body. It also
causes perspiration from the skin. Gooseflesh, caused by cold or fright also comes
under the jurisdiction of Vyana Vayu.
Understanding the functioning of the Pancha Prana Vayu is essential for Yoga
Therapy. Yoga Therapy aims at improving the function of these 5 pranas to correct
any problems with the functioning of the organs.  If any of the five pranas are
depleted or not functioning optimally, diseases may occur in their corresponding
organs.
Prana or Chi Energy flows in the body through subtle channels called Nadi or
meridians. Any block in the flow of energy through the meridians can cause the
particular prana to function sub-optimally. Yogic breathing, Pranayama and
certain Mudras helps to remove any pranic blocks in the nadis and ensures that the
energy is circulated well in the body.

4. Upapranas

Naga- relieves pressure on the abdomen by burping, throwing, stretching,

salvation, hiccups.

Kurma- movement of the eyelids and size of iris to control intensity of light

Krikara- controls sneezing, coughing, reactions to pain, hunger and thirst

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Devadatta- control yawning, sleep

Dhananjaya- produce phlegm, provides nourishment, inflates the body after death.

5 The Sapta Dhatus

The Sapta (seven) Dhatus (tissues) elements form the pillars of the body that form
the means of nourishment and growth while providing support to the body as well
as the mind.

 Rasa (fluid) Dhatu - 

Derived from the digested food, it nourishes each and every tissue and cell of the
body and is analogous to the plasma.

 Rakta (blood) Dhatu - 

Regarded as the basic of life, it is analogous to the circulating blood cells. It not
only nourishes the body tissues, but provides physical strength and colour to the
body.

 Masma Dhatu - 
The muscle tissue, its main function is to provide physical strength and support for
the meda dhatu.

 Meda (fat) Dhatu - 

Consists of adipose tissue providing support to ashti dhatu. It also lubricates the
body.

 Ashti Dhatu - 
Comprising of bone tissues, including cartilages, its main function is to give
support to the majja dhatu and provide support to the masma dhatu.

 Majja Dhatu - 
Denoting the yellow and red bone marrow tissue, its main function is to fill up the
ashti and to oleate the body.

 Shukra Dhatu - 
The main aim of this reproductive tissue is to help reproduction and strengthen the
body.

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6. Nadis

Nadi is Sanskrit word that can be translated as “tube,” “channel” or “flow.” It

refers to the network of channels through which energy travels through the body.
The number of nadis that the body is believed to contain varies depending on the
tradition, but there are three principal nadis that weave through the spinal cord and
the intense energy centers known as chakras.
In yoga, asanas, breathing exercises (pranayama) and chanting are among the tools
used to help circulate the prana (life energy) through the nadis.
In the traditional eastern health sciences, such as Ayurvedic, and in yoga
philosophy, all living things function thanks to the life energy known as prana,
which circulates in the body through the subtle pathways known as nadis. Prana
can circulate only when the nadis are clear and strong. When the nadi system is
blocked, prana cannot flow, and a person's physical and mental health are
negatively affected.
The three main nadis are:

1. Ida nadi – Called the left channel, ida nadi starts in the muladhara (root)
chakra, flowing to the left and weaving in and out of the chakras before
ending in the left nostril. This nadi represents mental energy.
2. Pingala nadi – Referred to as the right channel, pingala nadi also starts in
the root chakra, but flows to the right, weaving in and out of the chakras in a
mirror image of ida nadi and ending in the right nostril. Pingala nadi is the
origin of prana.
3. Sushumna nadi – The central channel, sushumna nadi runs straight up the
spine and through the chakras from just below the root chakra to the
sahasrara (crown) chakra. This is the nadi of spiritual awareness.

A major focus of Hatha yoga is balancing the nadis, and one of the most effective
methods of doing so is a form of pranayama called nadi shodhana, or alternate
nostril breathing. It is often included at the end of an asana practice.

7. Chakra

Chakra comes from the Sanskrit, cakra, which means "wheel." According to yoga

traditions, a chakra is one of seven points in the human body, each responsible for

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a specific "spoke" of physiological function and emotional experience. Yoga and

meditation are a means of keeping all of the body’s chakras unrestricted and open
to the circulation of spiritual energy essential for health and emotional well-being.
Chakras make up the subtle elements of the body, the untouchable aspects that,
when working in harmony, circulate divine energy and regulate physical and
emotional health.
The seven chakras, and the human qualities they represent, are:

 Muladhara (Root Chakra) — Basic trust

 Svadisthana (Spleen or Sacral Chakra) — Sexuality and creativity
 Manipura (Navel or Solar Plexus Chakra) — Power
 Anahata (Heart Chakra) — Healing and love
 Visuddha (Throat Chakra) — Expression
 Ajna (Third Eye Chakra) — Inspiration, awareness and intuition
 Sahasrara (Crown Chakra) — Spirituality and enlightenment

Question paper

1. What is yoga and who is the father of yoga?

 The word yoga comes from the Sanskrit root yoz which means join or toyoke or to
Union or Merge body and mind.
Pantanjali is the fatherof yoga

2. W h a t i s c h a k r a ? W h a t   a r e   t h e y ?
Chakra means wheel or circle but yogic context a better translation psychicenergy
centers or pranic energy center.
They are 1. Mooladhara 2. Swadistana3. Manipuraka 4. Anahata 5. Visudha
6. Agna &. Sahastrasara
 
4. What is kriya? What are they?
Kriya means cleaning the internal organs. Kriyas are
six. They are 1. Kapalabhati 2. Trataka 3. Neti 4. Dowti 5.Nouli6. Bhasti

5. What is Mudra? Write any Five mudras?

Mudra means gesture or attitude or seal.Mudra can bedescribed as
psychic,emotional,devotional. They are 1. Chin2. Chinmaya 3. Adi 4. Brahma
5. Aswani

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6. What is bandha? What are they?

Bandha means Hold or tighten or lock .They are 1. Jalandhra2. Udyana 3.
Mulabandha 4. Mahabandha

7. How are types of pranas or Mukhya Pranadevaru?

Pranas are five they are1.Prana 2. Apana 3. Samana 4. Vyana 5. Udana

8. How many types of Upa Pranas?

Upa pranas are five they are1.Naga 2. Koorma 3. Krukura 4. Devadatta 5.
Dhanunjaya

9. yoga according to Patanjali

Yoga is the removal of the fluctuations of the mind. (Yoga Sutras: I, 2) 
Patanjali’s famous definition of yoga is “yogas chitta vritti nirodhah”, which
means “yoga is the removal of the fluctuations of the mind”. Chitta is mind, vrittis
are thought impulses, nirodah is removal.

10 Pancha mahabhuta 
Pancha mahabhuta is a Sanskrit term meaning "five great elements" and is used to
describe the five great elements that are said to be present in everything in the
universe, including in the human body. These elements are as follows:

Akasha (ether), Vayu (air), Agni (fire), Jala (water), Prithvi (earth)

11. Hasta mudra / Hand Mudra

An hasta mudra is a hand gesture used in yoga and Indian religions that can be
symbolic, ritualistic and/or therapeutic. The term comes from the Sanskrit
word, hasta, meaning “hand,” and mudra, meaning “closure,” "mark” or “seal.”
Hasta mudras can be practiced seated, prone, standing or even walking, as long as
the posture is symmetrical and the body is relaxed. These mudras are often used to
focus the mind in meditation and to control the flow of energy during asana
practice.
There are many types of mudras, each thought to have a specific effect on the body
and mind by clearing the psychic centers and energy channels. Although the hand
mudras are the most common in yoga, there are also head, postural, lock and
perineal mudras.
Other types of hasta mudras include:
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Prana mudra (Mudra of life) - Believed to increase vitality and activate the root
chakra. The middle and index fingers remain extended while the little finger, ring
finger and thumb touch.

Anjali mudra - Often employed at the beginning and end of yoga class as a

salutation. The palms of both hands are placed in front of the chest in a prayer
position.

Gyan mudra (Mudra of Knowledge) - Practiced to reduce stress and relax the
mind for meditation. The tip of the thumb and index finger touch with the palms
facing upward. Also known as chin mudra, it is one of the most recognized of the
mudras.

Mushti mudra - Believed to help release pent-up emotions. Each hand makes a

fist and the thumb stretches over the first three fingers to touch the ring finger.

Jnana mudra - Thought to uplift the body and mind. With the palms facing up,
the hands rest on the knees from the seated position.

Gyan Mudra (Mudra of Knowledge),Vayu Mudra (Mudra of Air), Prana Mudra

(Mudra of life), Apan Mudra (Mudra of Digestion), Surya Mudra (Mudra of the
Sun), Varun Mudra (Mudra of Water), Ling Mudra (Mudra of Heat)

12. Pratyahara

Pratyahara is a Sanskrit term meaning "withdrawal of the senses." It is the fifth

limb of Patanjali’s eightfold path of yoga --
following yamas (restraints), niyamas (virtues), asana and pranayama (breathing
technique).
Pratyahara is considered important in yoga because it forms a bridge between the
external focus of the previous limbs of yoga and the internal focus of the
subsequent limbs, which move the practitioner into concentration, meditation and,
eventually, to the goal of samadhi (union with the Divine). By withdrawing the
focus from the senses and the external environment, the mind can turn inward,
deepening yogic practice.

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13. Antaranga sadhana 

Antaranga sadhana is the name of a yogic practice, or set of practices, which

encourage progress on a yogi’s spiritual path. In Ashtanga yoga, the antaranga
sadhana are the last three limbs of the eight-limbed path of yoga, and they are
considered internal aids to Self-realization. These three limbs
are dharana (concentration), dhyana (meditation) and samadhi (unity).
In Patanjali’s Yoga Sutras, he encourages yogis to go beyond their external
practices of the first five limbs of yoga and develop their antaranga sadhana, which
works to transform the mind itself. It is said that these practices will change
the chitta, or fluctuations of the mind, permanently. They also strengthen the
positive habits of the mind by excluding distractions.

14. Bahiranga sadhana

This is experienced on the first stage on the spiritual path as the disciple gradually
develops distaste for things of the external world. The mode may be developed
during the first three steps of the eightfold path of yoga 

Bahiranga is a Sanskrit term meaning “external,” “outer” or “outside.” Bahiranga

yoga, therefore, refers to external yoga or the outer path. It is typically associated
with the first four limbs of the Eight Limbs of Yoga, or Ashtanga yoga
– yama, niyama, asana and pranayama. Sometimes the fifth limb, pratyahara, is
included as well.
Bahiranga trataka is a method of meditation that involves staring at an external
object, such as a candle flame or black dot. Bahiranga cetanais the concept of
external consciousness.
16. Ashta Siddhis are:

1. Aṇimā:
Ability to reduce the size of the body, sometimes even to the size of the atoms.
('Becoming smaller than the smallest' as described in Srimad Bhagavatam by
Lord Krishna)

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Example: Hanuman had reduced the size of his body while he was searching for
Sita in Lanka.
2. Mahima:
Ability to assume a gigantic form ('Becoming larger than the largest' as
described in Srimad Bhagavatam by Lord Krishna)
Example:

1. Hanuman assumed a huge form to burn Lanka, he also assumed big form to
fight Kumbha Karna
2. In Vaamana avatar Lord Vishnu increased his form which was so gigantic
that it only took him three steps to cover all three worlds

3. Garima
Ability to become very heavy in weight by will
Example: Lord Hanuman made his tail very heavy that even Bhima couldn't life
it (Bhima who was climbing the GandhaMadana mountains to get Saugandhika
flowers for Draupadi was stopped by a monkey whose tail was on the way,
Bhima orders the monkey to take the tail off the road, monkey being old tells
him to move it himself, but Bhima couldn't even lift the monkey's tail)
4. Laghima
Laghima comes from the word laghu, which means small or light. Laghima is the
ability to make the body very light ('Becoming lighter than the lightest').
Levitation and flying in the air are its subsidiary powers
5. Prāpti
Word praapti means 'to obtain', 'having obtained', 'to have got'. Thus praapti is
the ability to acquire anything anywhere.
6. Prākāmya
The ability to obtain anything desired, ability to have realized the dreams
7. Iṣiṭva
Iṣa=lord; isitva=lordship; The power of absolute lordship over entire creation
8. Vaśitva

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The ability to have everything under control, especially the physical

manifestation made up of 5 elements

17. Nidhis (treasures) are:

1. Mahapadma: Great lotus flower

2. Padma: Lotus/ a Himalayan lake with treasures
3. Shankha: Conch shell
4. Makara: Crocodile/ Antimony
5. Kachchhapa: Tortoise or turtle shell
6. Mukunda: Cinnabar/ Quick Silver
7. Kunda: Jasmine/ Arsenic
8. Nila: Sapphire/ Antimony
9. Kharva: Cups, vessels baked in fire

18. Pranayama

Pranayama is the formal practice of controlling the breath, which is the source of

our prana, or vital life force. Here, read up on pranayama exercises & poses,
breathing techniques and sequences.

Kumbhaka pranayama (Breath Retention)

Kumbhaka Pranayama (ChannelCleaning Breath)

Surya and Chandra Bhedana (Single Nostril Breath)

Kapalabhati (Skull Shining Breath)

19. Niyamas in Ashtanga yoga

The Niyamas are the 2nd limb of Ashtanga yoga, after the yamas.  The Niyamas
are guidelines for how you should treat yourself and how to develop and improve
your personal qualities.  Whereas the yamas present guidelines for how we should
treat others, the niyamas tell us how to treat ourselves, moving us ever so slightly
deeper along the path towards enlightenment.  The niyamas are:

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 Shauca: Cleanliness/Purity: Keep your self (internally and externally) and

your environment clean.
 Santosha: Contentment:  Distinguish between true happiness that comes
from doing good and happiness that comes at the expense of others.
Distinguish between temporary and lasting happiness.  Practice being a
content and joyful person for the benefit of all.
 Tapas: Discipline:  Tapas means fire.  It is our burning desire and
dedication to the practice of yoga.
 Svadhyaya: Study of the Self:  Are you implementing the morality you
know is right?  Continual work on one’s self to become a better person is
fueled by practice and and study of yogic scripture, text and philosophy.
 Ishvara Pranidhana: Devotion to God: Be grateful every single day for
your life.  Have faith in your yoga practice.  Find a selfless source of
inspiration.

The niyamas are methods of further refining your person.  They prepare us for the
next limb of yoga, the asana practice and for eventually moving onto the more
internal limbs of Ashtanga.  Think of them as practices that will help you become
the person you want to be.  Try to incorporate them, along with the yamas, into
your everyday life.

(5 marks)
Shat Chakras - An explanation

The meaning of the word chakra is spinning wheel. When considered from a yogic
point of view, the chakras are a convergence of the human energy, feelings
thoughts and physical body. These chakras are the defining factor of how we react
to different situations, how we deal with reality, our emotional reactions, our
aversions or desires, the amount of confidence we carry and the things we fear.

It is very important to keep the energy flow freely through these chakras at all
times for maintaining a healthy mind, body and soul. When this energy gets
blocked in a chakra it may lead to mental, physical and emotional imbalance
resulting in symptoms such as anxiety, poor digestion and lethargy. The idea is to
keep these energies flow freely and that can be done by practicing asana and
pranayama and other yogic practices regularly.

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There are Six major chakras in the body mentioned as below:

1. Muladhara- The "root chakra" is situated at the base of the spine almost at the
tailbone. It is responsible for the instinctual urges related to food, survival, sleep
and sex. It also controls our fears and things we try to avoid.
2. Svadhishthana- The "pelvic chakra" is connected with the reproductive organs,
adrenals and genitourinary system.
3. Manipura- The "navel chakra" or the "jewel city" is represented by the color
yellow. This chakra is associated with the digestive system as well as personal
power, anxiety, fear, introversion and opinion formation.
4. Anahata-TheAnahata or the "heart chakra is associated with the colors pink and
green. The main issues associated with this chakra are complex emotions,
kindness, compassion, love, rejection and well-being.
5. Vishuddha- The "throat chakra" is represented by the color blue or red. This
chakra is associated with speech, hearing and the endocrine glands which take care
of the metabolism.
6. Ajna- The "third eye" or the "command" chakra symbolizes the convergence of
two crucial energetic streams in the human body. Ajna corresponds to the colors
indigo, violet or deep blue but is officially described as white. This chakra is
associated with the pituitary gland, development and growth.

7. Sahasrara- Also called the "crown chakra" or the "thousand petaled" chakra
symbolizes the state of pure consciousness. This chakra is located on the crown
area and is signified by the color violet or white. Sahasrara comprises matter of
highest wisdom.

The concept of energetic anatomy and physiology of the ancient sages gives
comprehensive approach for the understanding of the holistic health and wellness
of the human spectrum from its gross to subtle nature. The element, pranas and the
organs of working in the location of each chakra have significant effect on the
homeostasis development.

The knowledge of chakras and the practices relevant for their activation will play
significant role for the health concepts in Kundalini Yoga. Also, they will be
valuable to reach the higher dimensions of Yogic experiences. The classical text on
Hatha Yoga curriculum will provide broad base in this journey.

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Nagesh is a deeply experienced and extensively qualified yoga practitioner in

India. As lead teacher of Ojashvi Yoga shala he shares his teachings in his 200 and
300 hours certified Yoga Teacher Training Programs in Rishikesh and Kerala.
Through his articles and blogs he regularly shares the principles and practices of
Yoga.

SHAT KRIYAS

Shat Karma, or Shat Kriya as they are often known, are six yogic cleansing
processes used by yoga practitioners to help purify the physical body.

The body has an incredible natural tendency towards homeostasis i.e. the body will
always try to heal itself and achieve good health even when we treat it badly. Cut
yourself and the body will repair the damage. Eat unhealthy food and the body will
still keep going. In yoga we try to protect ourselves from injury and attempt to
avoid harming ourselves by overindulging in unhealthy foods. This is part of the
practice of ahimsa – avoiding harmful or injuring behaviour either towards oneself
or any other beings.

Despite all our best intentions and efforts our body sometimes needs a little extra
boost to reach a state of optimum health. With the rise of industrialization, mass
urbanization and financially driven agriculture, the air we breathe, the food
available, even the water we drink may not be as pure and unpolluted as we would
wish them to be. The Shat Kriyas come to our aid to help us remove built up toxins
from our body, with particular emphasis on the respiratory and digestive systems.

Shat is the Sanskrit word for six, however each of the six kriyas may involve
several different cleansing techniques or practices.
. The six Kriyas are:

1. Neti
2. Dhauti

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3. Nauli
4. Basti
5. Kapalabhati
6. Tratak

1 - Neti kriya has two component practices named Jala neti & Sutra neti.

Jala neti involves the use of a neti pot or lota. The neti pot is filled with warm
salty water and the contents of the pot are poured into one nostril and allowed to
flow out of the opposite nostril. This helps cleanse the nasal passages of particles
of dust or pollution and stimulates the mucous glands.
Sutra neti is done by inserting a string in one of the nostrils and gently pushing
that string through the nasal passage and letting it come down to the back of the
throat. Then the string is grasped between two fingers and drawn out of the mouth.
The ends of the string can be attached together and the circle thus formed is drawn
through the nostrils several times. This practice strongly stimulates the mucous
glands and also activates the tear ducts which in turn naturally cleanse the eyes.
Traditionally a thin string with waxed ends is used though nowadays it is common
to use a rubber surgical catheter.

2 - Dhauti kriya can be divided into five different practices: Kunjal kriya, vastra
dhauti, danta dhauti, vatsara dhauti and agni sara all of which are best practiced on
an empty stomach.
Kunjal Kriya, also known as vaman dhauti, cleanses the upper digestive tract of
excess mucous. The practitioner drinks a large quantity of warm salty water and
then vomits. The vomiting can either be induced by vigourously rubbing the back
of the tongue or may occur spontaneously.
The food one chooses to eat after this practice is very important as the lining of the
digestive tract needs to be re-established. Traditionally kedgeree, a mixture of rice
and moong dal, is eaten within the hour after practicing kunjal kriya.

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Vastra dhauti is done by swallowing a long thin strip of cloth. The cloth can be up
to 3 metres long and needs to be soaked in salty water first. This rather intense
practice removes excess mucous from the digestive tract.
Danta dhauti simply means cleaning the teeth. The gums are also massaged to
strengthen them and improve the blood circulation.
Vatsara dhauti involves swallowing air and belching (or alternatively letting the
air pass through the lower intestine). The digestive system is stimulated and excess
gas is removed.

Agni Sara is performed by exhaling while leaning forward and then holding the
breath while pumping the abdomen. It helps to improve digestion and strengthens
the abdominal region. Practicing regularly will improve over all energy levels and
remove lethargy.
3 - Nauli is a technique whereby the abdominal muscles are contracted in a
specific manner and moved about in order to massage the digestive tract.
4 - Basti is essentially the same as an enema and is used to cleanse the lower
digestive tract. Water is taken in to the lower digestive tract via the anus and then
expelled. Traditionally yogis practiced this by standing in a fast flowing river and
using a hollow reed to take in the water.
5 - Kapalabhati is often considered as a Pranayama breathing technique, but it is
also an important kriya. The breath is expelled through the nose by a strong
contraction of the abdominal muscles. Then the abdomen is relaxed completely
which automatically lowers the position of the diaphragm creating a passive
inhalation. The abdomen is contracted and relaxed in this way for a series of
pumpings. The air sharply expelled helps to remove dust particles from the
respiratory tract and strengthens the lungs. The increase in air inhaled raises the
oxygen levels in the blood stream and helps regulate the metabolic rate.
Kapalabhati is useful to practice before meditation as it induces a calm state of
mind.

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6 - Tratak cleanses the eyes and is used as an approach to meditation. Sitting

comfortably you stare at the wick of a lit candle for a minute or so. Then close the
eyes and observe the afterimage left on the retina. Try to keep this image of the
flame steady by keeping the eyes very calm.

The candle flame should be at eye level and about arms length away from the eyes.
When the after image fades the eyes can be covered with the hands and the image
may be rediscovered. Then the practice is repeated. This deceptively simple
exercise affects the mind on many levels and is excellent for improving
concentration, alleviating sleep disorders and quietening the mind, which is after
all the definition Patanjali gave to yoga.

Yoga Nidra or yogic sleep

Yoga brings deep rest to the body and mind. It not only rejuvenates your mind but
also adds vigor to the body. It’s a good idea to end your daily yoga practice with
Yoga Nidra or yogic sleep.

Simply described as an effortless relaxation, Yoga Nidra is an essential end to any

yoga pose sequence. While yoga poses warm up the body, Yoga Nidra cools it
down. This closing yoga asana involves consciously taking your attention to
different parts of the body and relaxing them.

Yoga practices increase the energy levels in the body. Yoga Nidra helps conserve
and consolidate this energy and relax the entire system, thereby preparing it for
pranayama and meditation. It is, therefore, important to keep aside sufficient time
for Yoga Nidra in your yoga regime.
A yoga routine provides deep restoration to your body and the mind.
And to make your practice more effective, it’s ideal to end your yoga
sequence with yoga nidra (yogic sleep). In yoga nidra, we

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consciously take our attention to different parts of the body and

relax them.

Yoga practices increase the energy levels in the body.Yoga Nidra

helps conserve and consolidate this energy and relax the entire
system, preparing it for pranayama and meditation. It is, therefore,
important to keep aside sufficient time for yoga nidra after yoga
postures.

How to do Yoga Nidra

1. Lie down straight on your back in Corpse Pose (Shavasana). Close your eyes
and relax. Take a few deep breaths in and out. Remember to take slow and relaxed
breaths.
2. 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.
3. Gently, repeat this process for the left leg.
4. Take your attention to all parts of the body: genital area, stomach, navel
region, chest.
5. 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.
6. Take a deep breath in and observe the sensations in your body. Relax in this
state for a few minutes.
7. Slowly becoming aware of your body and surroundings, turn to your right
side 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.

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8. Taking your own time, you may then slowly sit up, and whenever you feel
comfortable, slowly and gradually open your eyes.
Benefits of Yoga Nidra
 Cools down the body after yoga postures

 Restores normal temperature

 Activates the nervous system to absorb the effects of yoga asanas

Getting ready for Yoga Nidra

 Yoga asanas, including Yoga Nidra, are best done on an empty stomach. It is
not recommended to practice Yoga after a full meal.

 A comfortable clutter-free space.

 Some people may feel a little cold after Yoga Nidra, so, it is a good idea to
keep a blanket handy.

Define Dhyana and describe the steps in cyclic meditation.

Dhyana is a Sanskrit word meaning "meditation." It is derived from the root

words, dhi, meaning “receptacle” or “the mind”; and yana, meaning “moving” or
“going.” An alternate root word, dhyai, means "to think of." from Patanjali's
Yoga Sutras, dhyana is a refined meditative practice that requires deep mental
concentration. This kind of meditation is taken up only after engaging in
preparatory exercises.

As the seventh limb of Patanjali's Eight Limbs of Yoga, dhyana builds upon the
practices of asana (physical posture), pranayama (breath
control), pratyahara (control of the senses, moving the focus inward)
and dharana (concentration). When practiced together with dharana and the eighth
limb of samadhi (absorption), the three together form samyama, resulting in a full
detachment of the mind from worldly bindings and a deeper understanding of the
object of meditation. At the final stage, or jhana, of dhyana, the yogi does not see
it as a meditation practice anymore as they are so fully immersed in the meditative
act that they can no longer separate the self from it.

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Cyclic meditation: Instant Relaxation Technique (IRT), Quick Relaxation

Technique (QRT), Deep Relaxation Technique (DRT)

Four Streams of Yoga

There are two major components that make up all kinds of yoga. Some follow the
first, others the second, and still others use a combination of both to create a unique
approach:

1. Abhyasa (discipline)
2. Vairagya (letting go)
In the modern world, there are so many different kinds of yoga practiced, but they
can be grouped into four major streams:

1. Raja Yoga: psychic control (abhyasa)

2. Karma Yoga: work (abhyasa)
3. Jnana Yoga: philosophy (vairagya)
4. Bhakti Yoga: worship (vairagya)
These four streams unitize four different techniques or methods but essentially
have the same destination. Think of it like four rivers taking different paths
through different climates, but all eventually ending up draining into one lake.
Therefore, it does not matter which stream you ride on, as long as that climate suits
you. Each stream is designed to use a different function of our body to gain
mastery over mind. Some people find it easier to use one function over another,
and if that works for them, it is perfectly alright.

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