Yoga_XII_Unit1
Yoga_XII_Unit1
Yoga_XII_Unit1
Class XII
UNIT-1
Shatkarma are cleansing techniques (shuddhi kriyas). They are prescribed to be done to set up the
body for yoga practises. They are named shatkarma in view of fact that they are six in number. In
short: these techniques are done to clean digestion and excretory system of our body. These
system mean eyes, respiratory system, stomach related system and excretory system. If there is
any imbalance in these systems of the body, it leads to diseases. Yoga recommends six purification
processes to get and keep the equilibrium of these tridoshas. They are known as Shat kriyas (six
purification processes) which are given as under:-
Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril). From that point reviving
the course through Sushumna Nadi (both the nostrils).
These six cleansing processes are excellent practices designed to purify the whole body, and to get
good health
A. KAPHALABHATI
Kapal Means Skull and Bhati means shining. In this practice, the breath is forcefully
exhaled through the nostrils by firmly concentrate in the abdominal muscles after
which the inhalation happens naturally. This is repeated 20 times in quick, rhythmic
process. 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
B. 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
It improves the eyesight and tones up the visual
mechanism.
It also helps in concentration.
It helps to calm the mind and remove distractions.
PRECAUTIONS
a. People suffering with epilepsy should not practice
trataka on candle.
Kids should avoid practicing trataka.
C. NETI:
A nasal cleansing procedure which purifies the nasal passages and prevent the
onset of sinuses. It can be performed in two ways: either using a neti pot to purify
the passages with salt called Jala Neti, or using a thread passed through the
nostrils and out from the mouth called Sutra Neti.
D. DHAUTI:-
It is a cleansing process for the alimentary canal, including the
mouth, the oesophagus, , the stomach, intestines and rectum.
BENEFITS
a. It removes all the contents of the stomach including
excess secretions of the stomach and undigested food.
b. It removes gas, acidity and indigestion.
c. It helps to cure cough and sore throat.
E. NAULI:-
It 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
It gives massages and tones the entire abdominal area, including the
muscles, nerves, intestines, reproductive, urinary and excretory
organs.
F. BASTI:-
It is a method for purifying the large intestine either with or without water.
Benefits
NOTE: PROCEDURE AND HEALTH BENEFITS OF EACH ASANAS WILL BE DESCRIBED IN PRACTICAL
AND DEMONSTRATION CHAPTER.
1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR
HEALTH BENEFITS
MEDITATION
Meditation (Dhyan) is a state of pure consciousness,
which transcends the inner and outer senses. Meditation
can be an effective form of stress reduction and has the
potential to improve quality of life and decrease health care
costs. Meditation involves achieving a state of “thoughtless
awareness” in which the excessive stress producing activity
of the mind is neutralized without reducing alertness and
effectiveness. Authentic meditation enables one to focus on
the present moment rather than dwell on the unchangeable
past or undetermined future.
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.
Although a great number of people try meditation at some
point in their lives, a small percentage actually sticks with
it for the long-term. This is unfortunate, and a possible
reason is that many beginners do not begin with a mindset
needed to make the practice sustainable. Meditation is an
absolutely wonderful practice, but can be very difficult in
the beginning.
Types of Meditation (Dhyan)
Mindfulness Meditation: The most well-known type
of meditation, mindfulness meditation, is about being aware
of the sounds and activities happening around you. It’s
almost a flow-like type of meditation, because you literally
just let your mind be fluid and flow from one thought to the
next, not really focusing on one particular thing. For instance,
if you live in a noisy city, you don’t have to block out the
outside sirens and screaming children, you let your mind be
aware of the sounds without becoming too focused.
Spiritual Meditation: This type of meditation is for
those who regularly participate in prayer, as it’s based on
communicating with God. Just like the other styles, you
must be calm and quiet and then begin to focus on a question
or problem you might have. This style of meditation can not
only be relaxing, but rewarding as well.
Focused Meditation: If the idea of clearing your
mind of all thoughts stresses you out, focused meditation is
great because you can focus on a sound, object, mantra, or
thought. The key here is to just focus on one of these things
and stay committed to that one thought or object. This is
when relaxation music comes in handy. Even though you’re
essentially using your mind, you’ll be amazed at how
rejuvenated you feel afterwards. In our day to day lives, our
minds really are in 10 different places at once!
Movement Meditation: Movement meditation may seem
intimidating, but if you’re by yourself and you really get into it,
it can be extremely uplifting and relaxing at the same time.
Sitting with your eyes closed, simply focus on your breath and
try out different gentle, repetitive flowing movements. Rather
than focus on a sound, object, or thought, just turn your attention
to your movement. A slow left and right swaying motion can be
therapeutic, or you could try moving your entire upper body in a
slow circular motion.
Mantra Meditation: Mantras are words that are chanted
loudly during meditation. It may seem odd to be making loud
noises during a meditation session, but it’s actually the sounds
that become the object being focused on. In yoga, the mantra Om
is regularly used since it delivers a deep vibration that makes it
easy for the mind to concentrate on that particular sound.
Benefits of Meditation (Dhyan)
A feeling of tranquility and freedom in daily life.
Reduction in psychological disorders like anxiety, tiredness
and depression etc.
Relief from various pains, such as headache, joint pains
etc.
Very beneficial in insomnia.
Infinite patience, and increase in affection and sympathy for
others.
Growth in devotion and belief in the Supreme Being.
A stronger urge and aptitude for service and cooperation in
social life.
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.
To acquaint student with the theory & practical knowledge of yogasana, Bandhas,
Mudras and pranayama.
To enable student to prepare the yoga programme, yoga demonstrator etc.