Unit 1 Yoga
Unit 1 Yoga
Unit 1 Yoga
" These are cleansing techniques which are also known as " Kriyas" or "shat
Kriyas"
" These techniques are used to clean respiratory system, digestive and
excretory systerm of our body
" They are named as Shatkarma in view of fact that they are six in numbers
" yoga recommends six purification process (shat Kriyas )
TYPES OF SATKARMA
Mucus(Vata) - movement
Bile (Pita)- Temperature
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Wind(Kapha)- Metabolism
"Improvechemical functioning of the body and mind
"To purify our body from inside and keep our body healthy
Use to eliminate toxins from our body
Contribute Strength to our internal systems like respiratory system, blood
circulation, digestive andimmune system
1. KAPALBHATI
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"It helps in increase the concentration power
"It helps in calms our mind and remove distraction
PRECAUTIONS
" People who suffering from epilepsy should not practiced trataka
" kids should avoid practicing tratatka
3. NETI
"It is a nasal cleansing procedure which purifies nasal passage and prevents
the onset of sinuses.
" bend the head a little sideward and pour water slowly into the nostril
"Repeat the same procedure with the other nostril
BENEFITS
" It removes excess mucus and impurities inside the nasal cavity
" It helps in preventing from cold and cough
" It can also cure headache and migraine if it is practiced on daily basis
4. DHAUTI
" It remove unwanted content from stomach (like excess secretion and
undigested food)
" It cure the problem of gas, acidity and indigestion
"It also cure cough and sore throat
" It improves our digestive system
5. NAULI
" It tones and massage the entire abdominal area, including muscles,
nerves,intestine, reproductive,urinary and excretory system
"It helps to remove toxic material from digestive tract
"It is a training of internal organ such as stomach, liver, urinary bladder,gall
bladder large and small intestine
6.BASTI
It is the method for purifying the large intestine either with or without water
BENEFITS
" It purify the large intestine and absorb the nutrients and water from
undigested waste
"It helps to deal with indigestion.
Yoga is not just a set of asanas that one perform on mate ,but rather a way of
living
Asanas means a state of being in which One remains steady ,calm, quiet and
comfortable both physically and mentally.
According to yoga Sutra of patanjali "Sthiran sukham " means a position which
is comfortable and steady.
There are three conditions on which the human body remains healthy:
"Effective removal of waste products
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*proper functioning of all the nerve connection (asana protect brain and
spinal cord)
"constant supply of adequate nourishment to the endocrine gland and tissue
(yoga asana helps in digestion and secretion of endocrine gland)
While practice of yogi asana's may cause several injuries therefore some
important points to be kept in mind while performing Yogi asanas are as
follow:
"Time: it should be done in the early morning after taking lunch for 4 hours.
No asanas , mudras or Pranayam should be done.
" Place: performing asanas the place should be clean and well ventilated or
open air. Artificial should be avoided
" Duration of asanas: It depend on a person
For a Healthy person: is done for 45 minutes for healthy person and 15- 20
minutes Pranayama and 30 minutes for kriyas
Restricted conditions or when not to perform Asanas:
after going through a major surgery it should be advised not to perform as
asanas within 6 months
FOR WOMENS :
" womern during first three months of pregnancy should avoid all the asanas
which create abdominal pressure
"During menstrual cycle they should also avoid all the
TYPES OF ASANAS
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a. Standing Asanas: it is used for beginners to increase flexibility, stamina and
physical ability. It is the most basic of training in the early stages of yoga
practice. Basic standing poses are
Tadasarna, trikonasana, Hanumanasana, utkatasana
b. Sitting Asana: It helps to prepare physically and mentally for the
pranayama. Basic Sitting poses are:gomukhasana, yoga mudrasana,
padmasana,.
c.Supine line asanas: This prepares you to proceed further in yoga. It brings
consistency in the development of physical and mental ability. Such examples
are: Ardha halasana, Chakrasana, .
d. Prone line asanas :These asanas bring physical and mental sharpness and
alertness some asanas are: Bhujangasana, Dhanurasana, Naukasana.
1.3 INTRODUCTION OF PRANAYAMA AND DHYANA AND THEIR HEALTH
BENEFITS
Pranayama:
" It is an important Component of yogic practice.
"Prayanam is a science which helps to regulate vital energy through regulation
of breathing. Pranayama isa part of yoga which is performed after the asna
and these are breathing exercises to calm our mind.
" pranaya practice involve slow Deep inhalation (puraka) holding breath (
kumbhaka) and near complete exhalation( Rechka)
Some pranayamas are:
" Anulom - vilom
" Suryabhedana
"Ujjayi
" Bharmari
" Sheetkari
Sheetali
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"RIGHT TIME : It should be done in morning
" SEAT: pranayama should be done on soft thick and comfortable seat
"ASANA: Asana such as padmasana, vajrasana sukhasarna are considered as
the most suitable poster for the practice of pranayama.
(MEDIATION).DHYNA AND THEIR HEALTH BENEFITS
BENEFITS OF MEDITATION
"Yoga therapist.
Resource office in yoga