Yoga Kriya - Trataka
Yoga Kriya - Trataka
Yoga Kriya - Trataka
CLASS-V
Notes
CLASS-V
Notes
90 Yoga Level-B
Pranayama and Kriyas
CLASS-V
Notes
6
PRANAYAMA AND KRIYAS
OBJECTIVES
After studying this lesson, you will be able to:
Notes
• Explain the Kriya-Vama Jatru Trataka, Ubhaya Jatru Trataka,
Eye washing with cup, Jothi Trataka and Jala Neti, and
6.1 KRIYAS
Kriya in sanskrit means ‘completed action’. It is also cleansing
technique. There are six kriyas which helps to cleanse various
internal organs. Kriyas are Yogic cleansing techniques, which
helps in cleansing your internal organs like, eyes, digestive tract,
respiratory tract, nasal passage. Here in this lesson you will learn
Trataka - Jatru Trataka and Jyoti Trataka, Kapalabhati and also
Jala neti, which helps to cleanse your eyes, frontal lobe and nasal
passage.
92 Yoga Level-B
Pranayama and Kriyas
CLASS-V
• Stretch both the hands in the front. Raise the thumbs up.
• Start gazing at both the fingers.
• Start taking the right finger right way and the left finger left
way.
• Maintain to gaze both thumbs simultaneously.
• If you cannot see both bring them little closer and maintain
there.
• Slowly bring back both hands together without losing
simultaneous sight of both thumbs.
• Do palming.
94 Yoga Level-B
Pranayama and Kriyas
CLASS-V
• Hold the eye cup with left hand bend to right and allow all the
water to fall down over the right eye ball.
• Similarly repeat on the left side also.
• After completion on both sides, gentle massage on the muscles
above and below the eye ball so that any water remaining will
fall down.
• This is called Tear Sac massaging.
Benefits
• This practice washes the eyes.
Notes • Removes allergies.
• Extremely useful in eyesight improvement.
PREPARATIONS
• Get candles, candle stand and match box.
• Wash your eyes with cool and clean water before starting the
practice for good result.
• When you practice in a group, sit around the candle stand,
making a circle at sufficient distance from the candle stand
(1.5 to 2 meters). Keep the candle at the same level as the
eyes.
STHITI:
• Sit in any meditative posture.
• Keep your spine and neck
erect perfectly vertical to the
ground.
• Slowly close your eyes and
collapse your shoulders. Fig. 6.4 Jyoti Trataka
96 Yoga Level-B
Pranayama and Kriyas
CLASS-V
Benefits
• Trataka and eye washing with cups helps to cleanse your eyes
and also allergies, which helps in improving your eyesight
and concentration.
98 Yoga Level-B
Pranayama and Kriyas
CLASS-V
V. Jala Neti
Jala Neti is the process of cleaning the nasal cavity using water.
Salted lukewarm water is used to get rid of the congestion and Notes
blockages of the nasal and the respiratory tract.
PRACTICE
• Insert the nozzle of the Neti pot into the right nostril.
• Keep the mouth open and breathe freely through the mouth.
Benefits
• Water for Jala neti - Take 500 ml filtered lukewarm water and
add 1 tsp. salt to it.
6.2 PRANAYAMA
Prana means energy and Yaama is to regulate. Pranayama is that
which regulates the energy. Pranayama help to make the breath
slow and rhythmic. When the breath slows down, mind becomes
calm.
• Release anxiety.
PRACTICE
• Air will enter the body through the passive inhalation. This is
one practice stroke of Kapalabhati. Begin with 10 strokes at a
time. This is one round.
Sthiti: Vajrasana
PRACTICE
• In abdominal breathing the air fills the lower lobes of the lungs.
Notes • Avoid movement of the chest.
Chinmaya Mudra
Sthiti: Vajrasana
• Place the hands resting on the thighs in Chinmaya Mudra.
• While inhaling, expand the chest cage forwards, outwards and
upwards.
• While exhaling relax the chest wall and return to resting
position.
• Repeat this breathing cycle five times.
• Avoid movements of abdomen.
Adi Mudra
Notes
• Let us now learn how to practice Nasika Mudra.
PRACTICE
Sthiti: Vajrasana
PRACTICE
Sthiti Vajrasana
III. Bhramari
PRACTICE
• Inhale deeply.
• Repeat 10 rounds.
Benefits
• Inhale deeply through the same right nostril. Then close the
right nostril and exhale through the left nostril. This is one
round of Nadi Suddhi pranayama.
Notes
• Repeat five rounds.
Benefits
• Clears and releases toxins.
• Calms and rejuvenates the nervous system.
• Enhances the ability to concentrate.
• Brings balance of mind and clarity of thought.
It is important to note here that
• This practice will balance the two nostrils and also cleans the
nasal tract.
• This pranayama brings calmness to the mind.
i. Pranayama
• Kapalabhati
• Vibhagiya Pranayama Notes
• Bhramari
• Surya Anuloma viloma
• Chandra Anuloma viloma
• Nadishuddhi Pranayama
ii. Kriyas
• Vama Jatru Trataka
• Ubhaya Jatru Trataka
• Eye washing with Cup
• Jothi Trataka
• Jala Neti
TERMINAL QUESTIONS
1. What is Trataka?
2. What is Kapalabhati?
3. What is Bhramari pranayama?
4. What is Vibhagiya pranayama?
5. What is Nadi Shuddhi Pranayama?
6. Write the process of Chandra Anuloma Viloma.