Yoga Class XII Notes

Yoga Class XII Notes

General Information

Unit 1 - Introduction to Yoga and Yogic Practices-II

1.1 Shatkarma: Meaning, Purpose, and Significance in Yoga Sadhna

• Meaning: Shatkarmas are cleansing techniques (shuddhi kriyas) prescribed to prepare the body for yoga practices.

• Shatkarma: Named so because there are six techniques to clean digestion an

  d the excretory system.

• Imbalance: Leads to diseases in the eyes, respiratory system, digestive system, and excretory system.

• Six Purification Processes (Shat Kriyas):

  1. Kaphalabhati: Purification of frontal lobes and lungs.

  2. Trataka: Blinkless gazing.

  3. Neti: Nasal cleansing.

  4. Dhauti: Cleaning of the digestive tract and stomach.

  5. Nauli: Abdominal massage.

  6. Basti: Colon cleaning.

• Supervision: Shatkarmas should be learned and practiced under an experienced teacher.

• Purpose and Significance:

  • Maintain balance between tri-dosh: Vata, Pitta, and Kapha.

  • Improve chemical functioning of the body and mind.

  • Balance prana stream in Ida (left nostril) and Pingala Nadi (right nostril), reviving the course through Sushumna Nadi (both nostrils).

  • Eliminate toxins from our body.

  • Purify our body from the inside and keep our body healthy.

  • Contribute strength to our internal systems like the respiratory system, blood circulation, digestive system, and immune system.

• Meaning: Kapal means skull, and Bhati means shining.

• Practice: Breath is forcefully exhaled through the nostrils by firmly contracting the abdominal muscles; inhalation happens naturally. Repeated 20 times in a quick, rhythmic process.

• Cleansing: Cleanses the impurity of the Kapal region and makes it shine.

• Benefits:

  • Great cleanser for the respiratory passage, including the sinuses.

  • Improves respiratory function and promotes circulation.

  • Improves balance.

  • Removes acidity and gas-related problems.

  • Cures sinus, asthma, and hair loss.

• Precautions:

  • Slipped disc patients and asthma patients should avoid it.

  • Should not be performed during menstruation.

B. Trataka

• Description: A still-gazing-based technique for eyes.

• Method: Place a light source like a flame at a manageable distance and gaze at the point of the flame without blinking until tears start to flow.

• Benefits:

  • Improves eyesight and tones up the visual mechanism.

  • Helps in increasing concentration.

  • Helps to calm the mind and remove distractions.

• Precautions:

  • People suffering from epilepsy should not practice trataka on a candle.

  • Kids should avoid practicing trataka.

C. Neti

• Description: A nasal cleansing procedure that purifies the nasal passages and prevents the onset of sinuses.

• Two Ways:

  • Jala Neti: Using a neti pot to purify the passages with salt water.

  • Sutra Neti: Using a thread passed through the nostrils and out from the mouth.

• Technique of Jala Neti:

  • Take tepid water with a little salt in a feeding cup or a small pot with a nozzle.

  • Insert the nozzle in one of the nostrils.

  • Bend the head a little sideward and pour water slowly into the nostril.

  • Repeat the procedure with the other nostril.

• Benefits:

  • Removes excess mucus and impurities inside the nasal cavity.

  • Reduces inflammatory conditions and builds up resistance to the atmosphere.

  • Helps in preventing cold and cough.

  • Cures headache and migraine if practiced daily.

D. Dhauti

• Description: A cleansing process for the alimentary canal, including the mouth, oesophagus, stomach, intestines, and rectum.

• Benefits:

  • Removes all unwanted contents from the stomach, including excess secretions and undigested food.

  • Cures the problem of gas, acidity, and indigestion.

  • Helps to cure cough and sore throat.

• Caution: Must be performed under the careful supervision of a qualified Yoga Expert.

E. Nauli

• Description: Cleansing practice of abdominal muscles to massage and clean the stomach and small intestine. It is a difficult technique to master.

• Types: Pachima nauli, Madhyama nauli, and Vama nauli.

• Benefits:

  • Tones and massages the entire abdominal area, including muscles, nerves, intestines, reproductive, urinary, and excretory organs.

  • Training of internal organs such as the stomach, liver, spleen, urinary bladder, pancreas, gall bladder, and large and small intestine.

  • Helps to remove toxic materials from the digestive tract.

F. Basti

• Description: A method for purifying the large intestine either with or without water.

• Benefits:

  • Helps in overcoming gastric troubles and indigestion.

  • Purification of the large intestine aids in absorbing nutrients and water from undigested waste.

1.2 Introduction to Yogasanas: Meaning, Principles, and Their Health Benefits

• Yoga: A spiritual discipline dating back to some 5000 years in the history of Indian philosophy. Its purpose is mainly to unleash the spiritual and mental powers of an individual.

• Popularity: Extremely popular in the context of fighting stress, anxiety, and depression.

• Definition: Yoga is not just a set of asanas that one performs on the mat but rather a way of living.

• Outcome: Healthy body and calm mind for a happier and stress-free life.

• Asanas: Meaning, Procedure, Precautions, and Their Health Benefits

Meaning of Asana

• Definition: Asana means a state of being in which one can remain steady, calm, quiet, and comfortable, both physically and mentally.

• Yoga Sutras of Patanjali: $Sthiram sukham asanam$ means a position that is comfortable and steady.

Tissue Health

• The health of the human body depends on the health of tissues.

• Physiologically, the human body remains healthy under three conditions:

  • I. Constant supply of adequate nourishment to the endocrine glands and other tissues.

  • II. Effective removal of waste products.

  • III. Proper functioning of all nerve connections.

• Cultural poses can fulfill these conditions.

Circulatory and Digestive Systems

• Elements necessary for tissue nourishment are carried through blood.

• Nourishment depends on the quality and quantity of food and the power of digestion and absorption.

• The circulatory and digestive systems are interconnected.

• Cultural poses keep this system in a disciplined manner.

• Smooth muscles of the digestive tract need a gentle and automatic massage for proper functioning.

• When abdominal muscles become strong and elastic, they work more effectively.

Examples of Asanas

• Asanas like Bhujangasana, Salbhasana, Paschimatanasana, Ardha-matsyendrasana, yoga-mudra etc., help to keep digestive function normal by making the abdominal muscles stronger and more elastic.

Organ Placement and Waste Removal

• Asanas keep all the organs in their respective places and help in proper removal of waste products.

Endocrine Glands

• Human health depends not only on the adequate supply of nourishment but also on the secretions of the endocrine glands.

• Yogic exercises have been observed to be outstanding exercises for the functioning of the endocrine glands.

Oxygen and Respiratory System

• The most important element for nourishment is oxygen.

• By practicing asanas, we can keep our respiratory system in a well-organized condition.

• For proper breathing activity, the health of lungs and the respiratory muscles should be in a good condition.

• Salbhasana helps to keep them more strong and elastic.

• The practice of anulom-vilom pranayama helps to improve our lung volume capacity.

Nervous System

• The third condition of the healthy body is the healthy functioning of the nerve connections.

• Functioning of all the organs and tissues are regulated by the nervous system.

• Every organ and tissue can perform their proper function mainly because of adequate nerve connections.

• Asanas are found to be capable of preserving the health of the brain and spinal cord.

• They have beneficial effects on the autonomic as well as the peripheral nervous system which is spread throughout the body.

Categories of Asanas

• Asanas can be categorized into meditative and cultural poses.

• Cultural poses can be divided into physical poses and relaxation poses.

Important Points While Performing Yogic Asanas

1. Asanas should not be done by only following books, it should be under the guidance of an experienced teacher.

2. Asanas should not be performed with jerks, but slowly and step by step, gradually up till the final pose on the condition that counter poses are also done.

3. The final posture should be held for some time, but not beyond one's capacity. In case of injuries or illness, the teacher should be consulted and followed.

4. The place should be clean and well ventilated.

5. Always breathe through the nose, unless specific instructions are given to the contrary.

6. Do not practice beyond your capacity.

7. Concentrate on the effects of the asanas on the mind and the body.

8. Shavasana may be performed at any point of time during asana practice, especially when feeling physically and mentally tired.

9. After completing shatkarma, asanas should be performed, followed by pranayamas.

Aspects to be Taken Care Of

• Perfect time, place, duration of an asana, and the condition in which the practice should be done.

• Time: Early morning is the best time for practicing asanas. After taking lunch, no asanas, mudras, or pranayamas should be done for up to 4 hours.

• Place: Practicing yoga asanas in a well-ventilated place or open air place is recommended. Artificial air should be avoided.

• Duration of Asanas: A healthy man should practice asanas for 45 minutes every day and pranayamas for 15 to 20 minutes. If kriyas are to be performed, 30 minutes can be given for them.

• Restricted Conditions: One should be advised not to perform asanas within 6 months after a major surgery. The practice can be restarted under the guidance of the teacher after 6 months when the affected parts and muscles become strong enough to bear the pressure of the performance.

• Limitation for Women: During the first 3 months of pregnancy, women should avoid all the asanas which create abdominal pressure. During the menstruation cycle, they should also avoid all the asanas.

Types of Asanas

• Various categories of asanas:

  • Supine Line Asanas: These prepare you to proceed further in yoga and bring consistency in the development of physical and mental pliability. Examples of such Asanas are Sarvangasana, Ardha Halasana, Chakrasana & Pawanmuktasasna.

  • Prone Line Asanas: These bring physical and mental sharpness and alertness. The postures are the opposite of forward bends as are the effects. In prone line asana, the posterior spine is extended, bringing constituency and mental peace. Such Asanas are Bhujangasana, Salbhasana, Dhanurasana & Naukasana.

  • Sitting Asanas: Sitting upright in supine extending positions, and sadaka help prepare physically and mentally for pranayama. Some of them are Padmasana, Supta Vajrasana, Paschimottanasana, Ardh-matsyendrasana & Yogamudra.

  • Standing Asanas: Beginners should start with these as they bring elasticity in the joints and muscles, in addition to building up stamina and physical ability. These constitute the most basic of trainings in the early stage of yoga practice. Some basic standing poses are utkatasana Tadasana, Trikonaasana, Hanumanasana, Gyan Mudra.

Note

• Procedure and health benefits of each asana will be described in Practical and Demonstration chapter.

1.3 Introduction of Pranayama and Dhyana and Their Health Benefits

Pranayama Meaning, Procedure, Precautions and Benefits

• Pranayama is a science which helps to regularize vital energies through the regulation of breathing. The main purpose of pranayama is to gain control over the autonomous nervous system and mental functions.

• Pranayama practice involves slow deep inhalation (Puraka), holding breath (Kumbhaka) and near complete exhalation (Rechaka).

• The flow of Prana or vital energy to all the vital parts of the body is regulated by these breath-regulating practices. Regular practice of pranayama can modulate the sensitivity of chemo-receptors and can also make the mind calm and quiet.

• These are the pranayama mentioned in the Hatha Yoga Texts.

• (a) Anulom- vilom

• (b) Suryabhedana,

• (c) Ujjayi,

• (d) Bharmari,

• (c) Sheetkari,

• (d) Sheetali,

• Nadishodhan or Anulom-vilom, Suryabhedan, Ujjayi, Sheetli, Bhramari, Pranayama are important pranayamas to be practiced.

• Before doing the above pranayamas, one must follow the essentials for practicing them as stated below:

1. External environment :- Any place that is well- ventilated and free from noise, insects and flies should be preferred to practice pranayamas.

2. 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.

3. Right time :- Morning is the best suited time to practice Pranayamas.

4. Seat or Asana: - The seat should be soft, thick and comfortable.

5. Asana :- Asanas such as Padamasana, Siddhasana, Vajrasana and Sukhasana are considered the most suitable postures for the practice of pranayama.

Note

PROCEDURE AND HEALTH BENEFITS OF EACH PRANAYAMA WILL BE DESCRIBED IN PRACTICAL AND DEMONSTRATION CHAPTER.

1.3 ( MEDITATION) 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 stick 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: 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 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. 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 seems odd to make loud noises during a meditation session, but it's actually the sounds that becomes 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.

• Highly beneficial in insomnia.

• Increase in patience, and 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.

1.4 Identify career opportunities in Yoga

• To accredit the students to become competent and committed professionals willing to perform as yoga instructor, yoga teacher, yoga therapist, resource officer in yoga, yoga instructor and naturopathy doctor