3.

YOGA
GRADE- XI
SUBJECT- HEALTH AND PHYSICAL EDUCATION
Learning Objectives
Students will be able to learn and understand about
oMeaning & Importance of Yoga
oIntroduction to Ashtanga Yoga
oYogic Kriyas (Shat Karma)
oPranayama and its types
oActive Lifestyle and stress management through Yoga
Meaning, Definition and Importance of
Yoga
oThe term yoga is derived form a Sanskrit word 'Yuj' which means join or union.
oIn fact joining the individual self with the divine or universal spirit is called
yoga.
oIt is a science of development of man's Consciousness.
oPatanjali - “Checking the impulse of mind is yoga”.
oMaharishi Ved Vyas - “Yoga is attaining the pose”.
oIn Bhagwat Gita, Lord Krishna says, “Skill in action or efficiency alone is yoga.
Definition
oStillness in the whirlpools (modifications) of the mind (Yoga Chitta Vritti
nirodha) – Maharishi Patanjali.
oSkillness in action (Yogah karmasu kaushalam) – Lord Krishna in Bhagavad
Gita.
oA skillful and subtle process to calm the mind (Yoga Vasistha).
o“Yoga is said to be the oneness of breath, mind, and senses, and the
abandonment of all states of existence.”- (Maitri Upanishad)
o“Yoga is said to be the unification of the web of dualities.” (Dvandva Jaala).-
Yoga Bija
o“Yoga is said to be in control.”- (Brahmaanda Purana)
o“A skillful and subtle process to calm down the mind.” – Yoga Vashistha
Importance of Yoga
Introduction to Ashtang Yoga
oThe main aim of yoga is to control over the mind. This is Possible only follow to
eight fold paths or eight steps also know as "Ashtang Yoga". This system was
Developed by Maharashi Patanjali.
Yamas: Yama is the first “limb” of
Ashtang Yoga
oThe 5 Yama's are universal practices that help us move forward in our personal
and spiritual development. The five Yama's ask practitioners to avoid violence,
lying, stealing, wasting energy, and possessiveness.
oThe five Yama's, or codes of conduct or moral disciplines towards the outside
world are:
oa) Ahimsa — Sanskrit for “non-harming”
ob) Satya — Sanskrit for “refraining from dishonesty”
oc) Asteya— Sanskrit for “non-stealing”
od) Brahmacharya — Sanskrit for “wise use of vitality”
oe) Aparigraha— Sanskrit for “non-possessiveness”
Yamas: Yama is the first “limb” of
Ashtang Yoga (Cont.)
oa) Ahimsa (non-violence): Ahimsa means practicing kindness towards others,
towards animals and towards ourselves in every thought and action. When we are
compassionate and accepting of all ways of life we can handle any situation with
grace.
ob) Satya (refraining from dishonesty): Satya is the principle of living with
integrity. Satya refers to refraining from dishonesty and betrayal in thought, word,
and deed. It is important to note, though, that ahimsa is still the most important
principle. Thus, in case truth can cause harm or violence, the option to be exercised
is one that will not cause harm.
oc) Asteya (non-stealing): Asteya teaches that everything we need in life is already
within us. By choosing Asteya, we rise above our “base cravings” and become self-
sufficient because we no longer desire something outside of ourselves. Feeling
gratitude for what we have, and only taking what is freely given, makes it easy to
wipe out feelings of envy or entitlement, and for authentic generosity.
Yamas: Yama is the first “limb” of
Ashtang Yoga (Cont.)
od) Brahmacharya (wise use of energy): Brahmacharya refers to the wise use
and preservation of vitality. It does not mean celibacy, but rather acting
responsibly with your vitality, as a way to respecting others and yourself.
oe) Aparigraha (non-possessiveness): Aparigraha refers to the ability to let go.
It encourages non-grasping, non-clinging, and non-attachment to possessions or
even thoughts. Aparigraha teaches you not to take it easy and be happy with what
you have.
Niyamas
oThe niyamas, the second constituent of Asthang Yoga, deal with the manner in
which we interact with ourselves and our internal world. Following the Niyamas
helps the individual regulate her/his behaviour and maintain a positive
environment in which to grow. Energy generated through the cultivation of the
yamas is harnessed through the practice of the Niyamas.
oa) Saucha or purity
ob) Santosha or contentment
oc) Tapa or austerity
od) Swadhyaya or self-education, and
oe) Ishwar Pranidhan or meditation on the Divine.
Niyamas (Cont.)
oa) Saucha implies both external as well as internal purity. According to Manu,
just as water purifies the body, truthfulness the mind and true knowledge the
intellect, the soul is purified by knowledge and austerity. It advocates the
practices of intellectual purity, purity of speech and of the body.
ob) Santosha or contentment is the second niyama, which is described as not
desiring more than what one has earned through honest labour. Santosha implies
that the state of mind does not depend on any External causes, and that one must
maintain equanimity through all that life offers. Santosha involves the practice of
gratitude and joyfulness – maintaining calm at all costs.
oc) Tapa or Austerity, the third niyama, is described in the philosophy of yoga as
the power to stand thirst and hunger, cold and heat, discomforts of place and
postures, silent meditation and fasts. It also maintains that the perfect man is he
who practices both mental as well as physical austerity.
Niyamas (Cont.)
od) Swadhyaya or self-education, according to the commentator Vyas, consists of
scriptural studies – the study of the Vedas and Upanishads together with the
recitation of the Gayatri Mantra and the Om Mantra.
oe) Ishwar Pranidhan, the last of the niyamas, is described as the dedication of all
our actions, performed either by intellect, speech or body, to the Divine. The
results of all such actions are, therefore, dependent upon Divine decision. The
mortal mind can simply aspire to realize the Divine through dedication,
purification, tranquillity and concentration of the mind. This Divine
contemplation spills over into all aspects of the yogi’s life.
Benefits of Practicing Yamas & Niyamas
oThe yamas and niyamas help in managing our energy in an integrated manner,
complementing our outer life to our inner development.
oThey help us view ourselves with compassion and awareness.
oThey help in respecting the values of life, in balancing our inner growth with
outer restraint.
oIn short, Yamas and Niyamas are not about right and wrong, but are about being
honest with oneself.
oLiving according to these principles is about living our lives in a better way, and
moving towards connecting with the Divine.
Asanas
oAsana is a posture in harmony with one’s inner consciousness.
oIt aims at the attainment of a sustained and comfortable sitting posture to
facilitate meditation.
oAsanas also help in balancing and harmonizing the basic structure of the human
body, which is why they have a range of therapeutic uses too.
Pranayama
oPranayama is a compound term (Prana and Yama) meaning the maintenance of
prana in a healthy manner throughout one’s life.
oMore than being merely a breath control exercise, Pranayama is the art of the
life force or prana.
oAncient yogis, who understood the essence of prana, studied it and devised
methods and practices to master it.
oThese practices are better known as Pranayama since breath or prana is basic to
life, the practice of Pranayama helps in harnessing the prana in and around us,
and by deepening and extending it, Pranayama leads to a state of inner peace.
Pranayama (Cont.)
oAccording to Hatha Yoga, Pranayamas can be classified under:
oa) Surya Bhedi
ob) Ujjai
oc) Sitkari
od) Sitli
oe) Bhastrika
of) Bhramari
og) Murchha, and
oh) Kewali.
Pratyahara
oPratyahara is the “withdrawal of the senses” and it is the fifth element among
the eight stages of Patanjali’s Ashtang Yoga, as mentioned in his classical work.
oIt is also the first stage of the six-branch yoga of the Buddhist Kalachakra tantra,
where it refers to the withdrawal of the five senses from external objects to be
replaced by the mentally created senses of an enlightened deity.
Dharana
oThe last three limbs of Ashtang Yoga are the three essential stages of meditation.
oDharana involves developing and extending our powers of concentration.
oThis consists of various ways of directing and controlling our attention and mind
– fixing skills, such as concentrating on the chakras or turning inwards.
Dhyana
oDhyana is the state of meditation, when the mind attains a state of concentration
without getting distracted.
oStrictly speaking, unlike the other six limbs of yoga, this is not a technique but
rather a state of mind, a delicate state of awareness, where the mind has been
quieted, and, in the stillness, it produces few or no thoughts at all.
oThis state rightfully precedes the final state of Samadhi.
Samadhi
oSamadhi or total absorption is the ability to become one with the true self and
merge into the object of concentration.
oIn this state of mind, the perceiver and the object of perception unite through the
very act of perception–a true unity of all thought and action.
oThis is the acme of all yogic endeavors, the ultimate “yoga” or connection
between the individual and the universal soul.
Yogic Kriyas (Shat Karmas): Meaning,
Procedure, Precautions and Benefits
oAccording to tridosha theory (one of the fundamental theories of Indian
medicine), the human body is made by three basic constituents called tridoshas,
which are Vata (mechanical functional constituent of the body), Pitta (chemical
functional constituent of the body) and Kapha (material functional constituent of
the body).
oIf there is any imbalance in the constituents of the body, it leads to diseases.
Yoga recommends six purification processes to get and keep the equilibrium of
these tridoshas.
oThey are known as Shat kriyas (six purification processes).
Yogic Kriyas (Shat Karmas): Meaning,
Procedure, Precautions and Benefits (Cont.)
oThey are:
o1. Kaphalabhati - Purification of frontal lobes and lungs.
o2. Trataka - Blinkless gazing.
o3. Neti - Nasal cleansing.
o4. Dhauti - Cleaning of digestive track and stomach.
o5. Nauli - Abdominal massage.
o6. Basti - Colon cleaning.
oThese six cleansing processes are excellent practices designed to purify the
whole body, and to get good health. Nauli and Dhauti are higher practices, hence
not mentioned here.
Kapalabharti
oThis involves forceful and fast diaphragmatic breathing.
oIn a comfortable sitting position, one exhales forcefully by contracting the
abdomen and inhales.
oThe exhalations and inhalations are accompanied with the abdominal
movements which take place in quick successions for a number of times
depending on one’s capacity.
Kapalabharti (Cont.)
oBENEFITS-
a) This is a great cleanser for the respiratory passages including the sinuses.
b) It improves respiratory function and promotes circulation.
c) Improves balance.
d) It removes acidity and gas related problems.
e) It cures sinus, asthma, and hair loss.
oPRECAUTIONS-
a) Pregnant women, patients suffering from a slipped disc, and asthma patients
should avoid it.
b) It should not be performed during menstruation.
Trataka
oIt is still-gazing at a point selected in the form of a black dot on a paper, or an
unwavering flame or any other object of choice.
oOne has to continue still-gazing until tears roll down.
Trataka (Cont.)
oBENEFITS-
oIt improves the eyesight and tones up the visual mechanism.
oIt also helps in concentration.
oIt helps to calm the mind and remove distractions.
oPRECAUTIONS-
oPeople suffering with epilepsy should not practice trataka on candle.
oKids should avoid practicing trataka.
Neti
oNeti is the yogic system of body cleansing techniques. It is intended to mainly
clean air passages in the head.
oJALNETI-
oJal Neti is a technique used by yogis to stay away from diseases, and most
importantly to use the breath well for their yogic practices without any
blockages.
Neti (Cont.)
oJAL NETI TECHNIQUE-
a) In a feeding cup or a small pot having a nuzzle, take tepid water with a little
salt added to it.
b) Insert the nozzle in one of the nostrils.
c) Bend the head a little sideward and pour water slowly into the nostril.
d) Then repeat the same procedure with other with the other nostril. Thus, the
nasal cavity is cleansed with water.
oBENEFITS-
a) Jal Neti removes excess mucus and impurities in the nose.
b) It reduces inflammatory conditions and builds up resistance in the
atmosphere.
c) Helps in preventing cold and cough. d. If practiced daily, can cure headache
and migraine.
Dhauti
oDhauti is a word in Hindi which means washing. Hence all the kriyas which
involve washing can be said as dhauti kriya.
oVAMANA DHAUTI-
oIn Sanskrit, Vamana means ‘middle’ and Dhauti means ‘purification’. In the
yogic literature, this technique is known also as KUNJALA, or the gesture of the
elephant. It is one of the six purification methods of shat karma of hatha yoga.
Dhauti (Cont.)
oVAMANA DHAUTI TECHNIQUE-
oDrink tepid water as much as possible filling the stomach completely.
oIf desired add some common salt for taste.
oInsert three fingers into the throat and tickle it to vomit out the water.
oDo it again and again until all water is thrown out.
oBENEFITS
oIt removes all the contents of the stomach including excess secretions of the
stomach and undigested food.
oIt removes gas, acidity and indigestion. c. It helps to cure cough and sore throat.
Pranayam and Its Types
oPranayama forms an important component of Yogic Practice.
oPranayama is a science which helps to regularize vital energies through the
regulation of breathing.
oThe main purpose of Pranayama is to gain control over the Autonomous
Nervous System and mental functions.
oPranayama practice involves slow deep inhalation (Puraka), holding breath
(Kumbhaka) and near complete exhalation (Rechaka).
oThe flow of Prana or vital energy to all the vital parts of the body is regulated by
these breath-regulating practices.
oRegular practice of Pranayama can modulate the sensitivity of chemo-receptors
and can also make the mind calm and quiet.
Pranayam and Its Types (Cont.)
oThese are the Pranayama mentioned in the Hatha Yoga Texts.
oa. Anulom- vilom
ob. Suryabhedana,
oc. Ujjayi,
od. Bharmari,
oe. Sheetkari,
of. Sheetali,
Pranayam and Its Types (Cont.)
oBefore doing the above pranayama's, one must follow the essentials for
practicing them as stated below:
oExternal environment:- Any place that is well- ventilated and free from noise,
insects and files should be preferred to practice pranayama's.
o1. Right season to begin the practice of Pranayama: One should start to
practice Pranayama in spring season i.e. March-April and autumn season i.e.
Sept- Oct. One who is already in practice should continue its practice.
o2. Right time: - Morning is the time best suited to practice Pranayama's.
o3. Seat or Asana: - The seat should be soft, thick and comfortable.
o4. Asana: - Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana
are considered the most suitable postures for the practice of pranayama.
Anulom-Vilom or Nadi Shodhana
Pranayama
oThis is one of the fundamental types of Pranayamas. This practice is also known
as Anuloma-viloma as Viloma means ‘produced in the reverse order’.
oThis practice gets the name from the fact that the order of using the nostrils for
inhalation and exhalation is reversed from time to time.
Anulom-Vilom or Nadi Shodhana
Pranayama (Cont.)
oTechnique-
o1. Sit in any comfortable asana. Keep the head and spine straight. The eyes
should be closed.
o2. Place right hand in jnana mudra. Close the right nostril with the right thumb.
Inhale through the left nostril for 5 counts.
o3. After 5 counts of breath, release the pressure of thumb from the right nostril
and close the left nostril with the ring finger.
o4. Exhale through the right nostril for 10 counts, keeping the respiration rate
slow, deep and silent. Then, inhale through the right nostril for 5 counts.
o5. Exhale 5 rounds of practice or for 3 to 5 minutes, making sure that no sound
is produced as the air passes through the nostrils.
Anulom-Vilom or Nadi Shodhana
Pranayama (Cont.)
oBenefits
o1. Calms and steadies the mind, improves focus and concentration. Balances left
and right hemispheres.
o2. Strengthens the immune system.
o3. Manages hypertension.
o4. Provides sufficient oxygen for the functioning of every cell in our body.
o5. Removes waste products such as carbon dioxide and other toxic gases from
the body, so that they do not remain in the blood stream.
Surya Bhedhana Pranayama
oSurya is the sun and bhedhana means to get through.
oIn Surya Bhedhana Pranayama all inhalations are done through the right nostril
an all exhalations through the left.
Surya Bhedhana Pranayama (Cont.)
oTechnique-
o1. Sit in any meditative asana e.g. Padasana, Sukhasana etc. Close your eyes.
o2. Keep the left nostril closed with your middle and ring finger of the right hand.
o3. Slowly inhale without making any sound through the right nostril as long as
you can do it comfortably.
o4. Then bring your hand down and place it on the knees and retain the breath by
firmly pressing the chin against the chest.
o5. This point cannot be reached at the very outset. You will have to increase the
period of retaining breath gradually.
o6. Exhale very slowly, without making any sound through the left nostril by
closing the right nostril followed by releasing the rectum muscles (anal lock),
chest from the chin lock.
o7. Relax and come back to original position. Do this for 3 to 5 times.
Surya Bhedhana Pranayama (Cont.)
oBenefits
o1. This Pranayama should be performed again and again, as it purifies the brain
and destroys the intestinal worms and diseases arising from excess of wind
(Vayu).
o2. It helps to manage rhinitis and various sorts of neuralgia.
o3. The worms that are found in the frontal sinuses are removed.
o4. It is good for persons suffering from low blood pressure.
Ujjayi Pranayama
oIn this practice, both the nostrils are used for inhaling air and the left one for
exhaling. The sound represented by the letters ‘Aum’ is to be produced during
the practice, by a partial closure of the glottis. This sound is a peculiarity of this
Pranayama and its name is derived from this fact.
Ujjayi Pranayama (Cont.)
oTechnique
o1. Sit in any meditative asana. Close the mouth.
o2. Inhale slowly through both the nostrils in a smooth, uniform manner.
o3. Retain breath for as long as you can hold comfortably and then exhale slowly
through the left nostril by closing the right nostril with your right thumb.
o4. Expand the chest when you inhale.
o5. During inhalation, a peculiar hissing sound is produced owing to the partial
closing of the glottis.
o6. The sound produced during inhalation should be of a mild and uniform pitch.
It should be continuously practiced.
Ujjayi Pranayama (Cont.)
oBenefits
o1. Removes heat from the head.
o2. The practitioner’s voice becomes clear and melodious.
o3. Removes phlegm in the throat and all sorts of pulmonary diseases are
managed effectively.
o4. It is good for asthmatic patients and also for the patients of respiratory
disorders.
Bhramari Pranayama
oThe word Bhramari means a black bee. While practicing this Pranayama, the
sound produced resembles the buzzing of a black bee. Bhramari Pranayama is
effective in instantly calming down the mind. It is one of the best breathing
exercises to keep the mind free of agitation, frustration or anxiety and get rid of
anger to a great extent.
Bhramari Pranayama (Cont.)
oTechnique-
o1. Sit in the position of Padmasana or any comfortable sitting position.
o2. Close your eyes, lips and ears.
o3. Inhale deeply and exhale making sound like that of a black bee.
o4. In order to assume benefits from this Pranayama, you should close both ears
with your thumbs and exhale making sound of the bee.
oBenefits-
o1. The practice of Bhramari delights the mind.
o2. Bhramari is beneficial for pregnant women, for preparation for labour.
o3. Blood circulation improves in the brain, clears the ears, eyes, nose and throat.
Precautions-
o Should not be practiced on empty stomach.
Sheetkari Pranayama
oThe word Sheetkari is made up of 2 words “Sheet” means “Coolness” and
“Kari” means “which arise”.
oSheetkari Pranayama literally means “Hissing Breath”.
oIn this breathing technique, we make a sound like a snake (hissing sound) while
breathing in from our mouth, that is why it is also known as Hissing breath.
oShitkari Pranayama is very helpful in keeping our mind and body calm.
Sheetkari Pranayama (Cont.)
oTechnique-
o1. Sit in Padmasana or any comfortable asana. Place your hands on the knees in
Jnana Mudra. Close your eyes.
o2. Touch the palate with your tongue.
o3. Close both the jaws with your teeth tightly pressed against each other,
keeping the lips open.
o4. Draw in air through the mouth with the hissing sound Siii—. Retain breath for
as long as you can hold, pressing the chest against the sternum (chin lock) and
simultaneously pulling the rectum muscle (anal lock).
o5. Exhale slowly from both the nostrils, releasing the chin lock and anal lock.
Sheetkari Pranayama (Cont.)
oBenefits
o1. It quenches thirst and appeases hunger. It cools the body system.
o2. It destroys gulma (chronic dyspepsia), pleeha, inflammation of various
chronic diseases, fever, indigestion, bilious disorders and phlegm.
oPrecautions:
oThose who are suffering from cold, cough or tonsilitis should not practice this
Pranayama.
Sheetali Pranayama
oAs the name indicates, this Pranayama cools the system.
oIt helps to keep the body’s temperature down.
Sheetali Pranayama (Cont.)
oTechnique
o1. Sit in Padmasana or in any comfortable position. Place your hands on the
knees in Gyan Mudra. Close your eyes gently.
o2. Open your mouth, bring the tongue outside the mouth and form a cylindrical
shape by bending both the extreme sides of the tongue longitudinally and inhale.
o3. While inhaling, the air should pass through the tongue.
o4. Close your mouth.
o5. Retain breath for as long as you can while pressing the chin against the chest
(chin lock), simultaneously pulling your rectum muscles (anal lock).
o6. Then release chin lock and anal lock and exhale slowly through the nostrils.
Sheetali Pranayama (Cont.)
oBenefits
o1. Beneficial in diseases pertaining to throat and spleen etc.
o2. Cures indigestion.
o3. Helps in controlling thirst and hunger. Lowers blood pressure.
o4. Beneficial for diseases caused by imbalance of pitta dosha (heat)
o5. Purifies blood.
Active Lifestyle and Stress Management
through Yoga
oMedical science defines stress as a specific response of body to all the
nonspecific demands secretions of certain hormones.
oWhen a person faces problems in his everyday life which exceed his resources
for coping with them, he feels stressed.
oStress is a demand on our adaptability to evoke a response.
oBut 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.
oIt is an accepted fact across the world that Yoga brings happiness, peace of mind
and a positive state of health.
oHowever, there is a limited understanding regarding the ways in which yoga
achieves these things. Actually, yoga aligns the body, mind and intellect level by
proper knowledge of structure and function, through self realization of inner
awareness.
Active Lifestyle and Stress Management
through Yoga (Cont.)
oYogic concept considers health as a holistic way and sees the person as a whole.
The five approaches to manage any healthy life style and emerge victorious are
ahara, vihara, achara, vichara and vyavahara.
oAhara (food and wellness) is about what to eat, when to eat, how to eat, how
much to eat and what not to eat. The yogic approach lays emphasis on mithara
i.e. ½ filled with food, ¼ with water and ¼ with air, which includes proper
quality of food and also the state of mind which enhances the vitality and
longevity of life.
oVihara (recreation and wellness) comprises of three components – relaxation,
recreation and relationships. Where person can express his/ her emotion or bring
emotion into creativity or in healthy way. There is also requirement of sound
sleep
Active Lifestyle and Stress Management
through Yoga (Cont.)
oAchara (right conduct) is about how to set and follow routines to improve your
lifestyle. It includes right habits, right attitude and right behaviour for one self
and others. Yama and Niyama play an important role in better management of
life.
oVichara (right thinking) is to be in a conductive frame of mind. Yogic approach
helps in controlling the virttis (thoughts/modifications) of the mind and thereby
giving positive directions to the negative thoughts.
oVyavahara (right behaviour) the Bhagvadgita propounds that actions must be
performed with a sense of detachment and duty. Right behaviour towards self
and others is also a key to a healthy life style. Here again we must apply the
principle of maître, mudita and upeksha respectively towards happy, sad, virtous
and evil person.
General Guidelines for Yoga Practice
oBefore the practice
oSaucha means cleanliness – an important prerequisite for yogic practice. It
includes cleanliness of surroundings, body and mind.
oYogic practice should be performed in a calm and quite atmosphere with a
relaxed body and mind.
oYogic practice should be done on empty stomach or light stomach.
oConsume small amount of honey in lukewarm water if you feel weak.
oBladder and bowels should be empty before starting yogic practices.
oA mattress, yoga mat, durries or folded blanket should be used for the practice.
oLight and comfortable cotton clothes are preferred to facilitate easy movement
of the body.
General Guidelines for Yoga Practice
(Cont.)
oYoga should not be performed in a state of exhaustion, illness, in a hurry or in
acute stress conditions.
oIn case of chronic disease/pain/cardiac problems, a physician or a yoga therapist
should be consulted prior to performing yogic practices.
oYoga experts should be consulted before doing yogic practices during pregnancy
and menstruation.
oDuring the practice
oPractice sessions should start with a prayer or an invocation as it creates a
conductive environment to relax the mind.
oYogic practices shall be performed slowly, in a relaxed manner, with awareness
of the body and breath.
oDo not hold the breath unless it is specially mentioned to do so during the
practice.
General Guidelines for Yoga Practice
(Cont.)
oBreathing should be always through the nostrils unless instructed otherwise.
oDo not hold the body tightly, or jerk the body at any point of time.
oPerform the practices according to one’s capacity.
oIt takes some time to get good results, so persistence and regular practice is very
essential.
oThere are contra-indications/ limitations for each yoga practice and such contra-
indications should always be kept in mind.
oYoga session should end with meditation/ deep silence/ Sankalp Shantipatha.
oAfter Practice
oBath may be taken only after 20-30 minutes of practice.
oFood may be consumed only after 20-30 minutes of practice.
Relaxation Technique – Yoga Nidra
oThe Sanskrit word yoga means union or perfect awareness, and nidra means
sleep.
oYoga nidra is a state where the body appears to be asleep, but the consciousness
is functioning at a deeper level of awareness.
oYoga nidra an effective technique for relaxation and helps towards stress-
management and wellness.
Relaxation Technique – Yoga Nidra
(Cont.)
oTechniques
o1. Lie down straight on your back in Shavasana (Corpse Pose). Close your eyes
and relax. Take a few deep breaths in and out. Remember to take slow and
relaxed breaths.
o2. 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.
o3. Gently, repeat this process for the left leg.
o4. Take your attention to all parts of the body: stomach, navel region, chest.
o5. 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.
Relaxation Technique – Yoga Nidra
(Cont.)
o6. Take a deep breath in and observe the sensations in your body. Relax in this
state for a few minutes.
o7. Slowly becoming aware of your body and surroundings, turn to your rights
idea 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.
o8. Taking your own time, you may then slowly sit-up, and whenever you feel
comfortable, slowly, and gradually, open your eyes.
oThings to remember while performing yoga nidra
o1) Yoga Nidra, is best done on an empty stomach
o2) This asana should be practised in a comfortable clutter-free space.
Relaxation Technique – Yoga Nidra
(Cont.)
o3) Some people may feel a little cold after Yoga Nidra, so, it is a good idea to
keep a blanket handy.
oContraindications
o1. Yoga Nidra should be done at your discretion, especially if you face severe
clinical depression or other challenging mental health conditions. The extra
introversion is unlikely to help. However, it may help relieve mild conditions.
o2. Do not do yoga nidra while driving or operating machinery, as you may fall a
sleep.
Relaxation Technique – Yoga Nidra
(Cont.)
oBenefits and limitations
o1. Produces deep relaxation.
o2. Reduces stress and anxiety.
o3. Reduces depression.
o4. Reduces pain and dependency on drugs.
o5. Reduces addictions.
o6. Provides relief from insomnia and improves quality of sleep.
o7. Improves clarity of thought and memory.
o8. Improves learning capacity and acquisition of new skills.
Recapitulation
oRecognize the concept of yoga and aware with the importance of it
oIdentify the elements of yoga
oIdentify the Asanas, Pranayama's, meditation and yogic kriyas
oClassify various yogic activities for enhancement of concentration
oKnow about relaxation techniques for improving concentration
Home Assignment
oWorksheet
oNCERT Solution
What's Next
o Next Up : Physical Education And Sports For Children With Special Needs