CHAPTER 3

YOGA
Meaning and importance of yoga
The term yoga is derived from a Sanskrit word 'Yuj' which means ‘join or union’. In fact joining
the individual self with the divine or universal spirit is called yoga. It is a science of development
of man's Consciousness.
According to Patanjali- “Checking the impulse of mind is Yoga”.
According to Maharishi Ved Vyas- “Yoga is attaining the pose”.
As per Bhagwat Gita-"Yoga is a balance and harmony of mind and body".

Elements of Yoga
Elements of yoga can be explained in the form of "Ashtanga Yoga". This system was developed
by Patanjali.
Yama -Yama is the first element of Ashtanga Yoga. The word ‘Yama’ is often translated as
‘restraint’, ‘moral discipline’ or ‘moral vow’. It consists of five moral codes of conduct. According
to Maharishi Patanjali, there are five Yamas, i.e.
1.Ahinsa (Non-violence)- It teaches us to resist any feelings of jealousy ,anger or hate for any
other being.
2.Satya( truthfulness)- It means to be truthful in thoughts ,words and deeds.
3.Asteya (Non- stealing)- Stealing is a crime both legally and morally. It means non stealing.
4.Brahmacharya (celibacy or right use of energy)- It means to keep sense organs under control.
5.Aparigraha (non-greed or non-hoarding)- Aparigraha teaches us to live with minimum things
which are enough to sustain a life.
Niyama- Niyamas are related to an individual's body and senses. Niyamas are also ethical
practices as Yamas. There are five Niyamas such as
1.Saucha (purification)- It refers to purification of body and mind.
2.Santosh (Contentment)- more expectations, more frustration, but. satisfied with what we have.
3.Tapa (Asceticism)- It means keeping the mind detached, under control and tolerant to heat
,cold, hunger etc.
4. Swadhyaya (self study)- It means self study.
5.Ishvara Pranidhana(dedication to God)- It means to dedicate or complete surrender of self to
God.
Asana- Asana means ‘position or posture’ of a body. There are various types of asana such as
corrective asana, relaxative asana and meditative asanas.

Pranayama- Pranayama means control over the breathing process. ‘Prana’ means ‘vital energy’
and ‘Ayama’ means ‘control’. It means an appropriate control over inhalation and exhalation.
Basically there are three constituents of Pranayama, i.e., Puraka (Inhalation), Kumbhaka
(Retaining the breath) and Rechaka (Exhalation).

Pratyahara- Pratyahara is a process of self- control in which an individual is able to exercise

control over his senses. Indeed, to control the mind and senses is called pratyahara.
Dharana- Dharana is the concentration of mind. In Dharana one is able to control self or mind
completely. He is concentrated on a single point or on a task in which he is completely
engrossed. Dharna is the first step towards samadhi.

Dhyana- Dhyana is a process of complete constant mind. It is a stage prior to samadhi.

Generally, Dhyana remains attached to our life at every point.

Samadhi- Initially, this term has a cognitive nature. The union of an individual's soul with the
Supreme soul is called samadhi. Samadhi is also called the checking or destruction of all the
impulses of mind. During the stage of Dhyana, when the disappearance of self- awareness
takes place the yogi attains the stage of samadhi. He begins to feel the real truth.
Asana- Asana means different poses of the body. Maharishi Patanjali describes asana as "sthira
sukham āsanam" -means a person sitting in a steady and comfortable posture.

Types of Asanas

Corrective Asana-Bring about changes in body by correcting postural defects, correct disturb
function of various systems and improper muscle tone, also cultivate correct mental attitude. For
example mayurasana,bhujangasana , paschimottanasana ,shalabhasana etc.
Meditative Asana- This is a cross legged sitting posture which allows you to sit upright and
relaxed for a longer time. It provides a stable seat for meditation without moving any part of your
body. It includes Asanas like padmasana, Siddhasana, swastikasana, vajrasana, sukhasana
etc.
Relaxative Asana-These Asanas for relaxation are designed in the way that there is no need to
contract any muscle. These asanas help in relaxation of physical and mental fatigue. For
example Shashankasana, shavasana, makarasana etc.
Pranayama
Pranayama means control over the breathing process. ‘Prana’ means ‘breathe’ and ‘Ayama’
means ‘control.’ It means an appropriate control over inhalation and exhalation. Basically there
are three constituents of Pranayama, i.e., Puraka (Inhalation), Kumbhaka (Retaining the breath)
and Rechaka (Exhalation).
Benefits of pranayama
1. Helpful in developing concentration.
2. Helpful in keeping the mind calm.
3. Increases self confidence.
4. Provides strength to fight the diseases.
5. It strengthens the respiratory system.
Types of Pranayama
Suryabhedi Pranayama- It is an alternative breathing technique that provides body warmth and
purifies the blood. It relieves an individual from skin problems, digestive problems and low blood
pressure.
Ujjayi Pranayama- During this pranayama, an individual thinks that he is breathing and exhaling
through his throat. It is also referred to as “ocean breath” due to the sound it creates.
Sheetali Pranayama- The word "Sheetli'' means cooling in Sanskrit, it is taken from the original
word "Sheetal" which is soothing or cold. The practice of sheetali breathing calms the mind,
reduces the stress or fight. An individual needs to bring his tongue all the way out and fold both
sides of the tongue like a tube or straw and then needs to take long, deep inhalations through
that formed tube.
Bhastrika Pranayama- The word “Bhastrika Pranayama” comes from the Sanskrit word
Bhastrika, which basically means breathing like a bellows. This pranayama is best for increasing
the blood circulation in the body. For practicing Bhastrika Pranayama, one needs to sit in a
Padmasana position, keeping his spine straight and eyes closed, then Inhale deeply with
nostrils; fill lungs with air and then exhale forcefully through nostrils so that the stomach will go
deep inside.
Bhramari Pranayama- Bhramari word is made from the Hindi word “Bhramar”. This is the
humming bee pranayama that mimics the sound of a bee. Bhramari Pranayama is done by
closing your ears with the thumb and eyes with the help of fingers. Take a deep breath and
exhale slowly making a buzzing sound like that of a bee.
Plavini pranayama- Plavini Pranayama is a means to regulate Prana or the life force in such a
way that the individual’s body is light enough to float. The Sanskrit root of the word ‘Plavini’ or
Plu means to float or swim. The main aim behind this Pranayama is to swallow air like a fluid
and lighten the body to gain its natural shape so that it can levitate.
Sheetkari Pranayama- Inhalation through an open mouth and exhalation through the nose.
Murcha Pranayama- This Pranayama involves a prolonged full pause with the chin locked near
the thyroid gland. It makes the mind devoid of senses for that time (when performing it) and
gives the feeling of light-headedness to the person. It swoons the mind and provides comfort.
This pranayama should be practiced by those who are well advanced in all other branches of
Pranayama.
Meditation-Meditation is a practice where an individual uses a technique – such as mindfulness,
or focusing the mind on a particular object, thought, or activity – to attain attention and
awareness, and Qachieve a mentally clear and emotionally calm and stable stage.
Meditation is used to describe practices that self-regulate the body and mind, thereby affecting
mental events by engaging a specific set, regulation of attention is the central commonality
across the many divergent methods.

YOGIC KRIYAS are cleansing activities used for purifying the body and preparing it for the
journey to the higher state of consciousness.
1.Neti- It is important to keep our national passages clean for making respiration easier,
maintaining personal hygiene and preventing infection. It can be done in two ways, one is sutra
neti and another one is jal neti. In Sutra neti we use cotton thread and in jal neti we need water.
2.Kapalbhati- ‘Kapal’ Means ‘the forehead’ and ‘bhati’ means ‘shine’. Take a deep breath in. As
you exhale, pull your stomach. Pull your navel back towards the spine. Do as much as you
comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles
contract.

3.Trataka-This technique trains the eyes and ultimately the mind to focus. It improves the power
concentration and is considered a blessing for patients with poor vision.
4.Vasti-Like an enema, vasti also cleanses the large intestine. It achieves this with the suction of
water or air through the rectum. There are two types of Basti Karma in Hatha Yoga, namely
Pawan Vasti and Water Vasti.

5.Dhauti- This practice is actually vastra dhauti. 'Vastra' means 'cloth’. The cloth should be of
fine cotton ,clean and new. The cloth must also be trimmed neatly so that no fraying takes
place. It should be no wider than the tongue or fold as it passes down the throat, and should be
at least one meter and no more than a meter and a half in length.
6.Nauli- It is a method of shaking the belly to stimulate the intestine, strengthen the liver and
ease the processes of digestion and ejection.

ACTIVE LIFESTYLE AND STRESS MANAGEMENT THROUGH YOGA

When a person faces problems in his everyday life which exceed his resources for coping with them,
he feels stressed. 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.Actually, yoga
aligns the body, mind and intellect level by proper knowledge of structure and function, through
self-realization of inner awareness.
The Yogic asanas stretch and tone every muscle and joint of the body.By releasing physical and
mental tension, a person liberates a vast amount of energy. The yogic breathing practice known
as Pranayamas, revitalizes the body and helps to control the mind, leaving the person calm and
refreshed.