KRISHNA KANTA HANDIQUI STATE OPEN UNIVERSITY

Yoga Education - II

Course Code - 18

Block - 2 (Practical)

DIPLOMA IN ELEMENTARY EDUCATION

CONTENT CONTRIBUTOR

UNITS CONTRIBUTOR

1-5 Prof. Bali Narayan Phukan,

Dept. of Yogic Science

Mahapurusha Srimanta Sankardeva

Viswavidyalaya, Nagaon, Assam

EDITORS

Language Editing : Dr. Prasenjit Das, Deptt. of English, KKHSOU

Format Editing : Dopati Choudhury & Devajani Duarah, Deptt. of TeacherEducation, KKHSOU

Course Coordinator : Devajani Duarah, KKHSOU

January, 2017

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COURSE INTRODUCTION

This course on “Yoga Education - II” is the eighteenth course of the D.El.Ed. programme. Yoga is

an exact science. It promotes harmonious development of the body, mind and the soul. The Practice of

yoga takes care of the all-round development of the personality of a person - moral, physical, mental

and spiritual. Keeping these facts in mind, this Course on yoga education has been included in the

D.El.Ed. programme so as to equip the teacher trainees with proper training on yoga, so that they in turn

are able to provide such training to their students. In this way, the teacher trainees will be able to bring

about an all-round development in their students along with their own development.

The Course comprises two Blocks. The first Block contains the theoretical component of Yoga

Education, whereas the second Block comprises the practical components.

BLOCK INTRODUCTION

This is the second Block of the course which is entitled “Yoga Education-II”, and which contains

the practical components of yoga. There are five units in this Block. The first unit is on Surya Namaskar.

Description on seven postures of Surya Namaskar has been included in this unit. The second unit

describe some of the important cultural asanas on supine position and in prone on position. Pranayama

is an act of breathing. For this act, it is required to have control over the breathing process. For this

purpose in the third unit we have discussed the preparation for Pranayama and types of Pranayama.

The forth unit of this block describe six purificatory processes, in order to clean the internal organs, have

been prescribed in Hatha Yoga. Mudra-Bandhas are some such yogic techniques by the help of which

serpent power (Kundalini Shakti) is arisen in the body. They are called ‘Satkarmas’. This unit also deals

with Mudra-Bandha and Yoga Nidra, as the method of deep relaxtion of body and mind. According to

Sage Patanjali, Dhyana(meditation) is the middle stage of the process of controlling the mind, called

‘Samyama’. The fifth and the last unit of this Block elaborates on the preparation precedure for meditation

and it’s different kinds.

While going through this Block, you shall notice that the format of this block is not similar to other

courses. This Block has been designed in the form of a guide book so as to guide you to perform the

various yoga asanas in correct manner. The step-by-step procedures of carrying out the asanas have

been described in details with corresponding pictorial illustration.

CONTENTSBLOCK - 2 (PRACTICAL)

UNIT 1: Surya Namaskar (Marks 8) Page : 5-8

Postures of Surya Namaskar; Pranam Posture, Hasta-

Uttan Posture, Poda-hastasan posture, Aswa-sanchalan

Posture, Mountain posture, Astanga-Pranam posture,

Bhujangasana posture; Benefits of Surya Namaskar.

UNIT 2: Cultural Asanas- Lying on floor types (Marks 12) Page : 9-23

Supine Position Type; Pawan Muktasana, Uttan-

Padasana, Viparit Karani Mudra, Sarvangasana,

Matchyasana, Halasana, Setubandhasana, Supta

Padangusthasana, Jathara Parivartasana, Chakrasana,

Prone on Position Type; Bhujangasana, Salabhasana,

Dhanurasana, Naukasana.

UNIT 3: Pranayama (Marks 10) Page : 24-36

Preparation for Pranayama; Sectional Breathing and

Complete Breathing, Kapalbhati, Bhastrika, Anulom

Vilom; Kinds of Pranayama, Ujjaiyi, Bhastrika, Sitali,

Sitkari, Bhramari, Surya Bheda, Chandra Bheda.

UNIT 4: Satkarma, Mudra and Bandha (Marks 10) Page : 37-50

Satkarma; Dhauti (Stomach Wash), Basti (Large Intestine

Wash or Yogic Enema), Neti (Nasal Cleansing), Nauli,

Kapalbhati (Cleansing of the Sinus), Tratak (Concentrated

Gazing) Mudra-Bandha; Yoga - Nidra (Yogic Sleep).

UNIT 5: Meditation (Marks 10) Page : 51-55

Preparation for Meditation; Selection of Place for

Meditation, Selection of Time, Clothing etc., Physical

Environment, Sitting for Meditation, Kinds of Meditation;

Tratak Dhyana, Raja Yoga Dhyana, Vipasana Dhyana,

Transcendental Dhyana.

UNIT 1 : SURYA NAMASKAR

UNIT STRUCTURE1.1 Postures of Surya Namaskar

1.1.1 Pranam Posture

1.1.2 Hasta-Uttan Posture

1.1.3 Poda-hastasan Posture

1.1.4 Aswa-sanchalan Posture

1.1.5 Mountain Posture

1.1.6 Astanga-Pranam Posture

1.1.7 Bhujangasana Posture

1.2 Benefits of Surya Namaskar

1.1 POSTURES OF SURYA NAMASKAR

In Surya Namaskar, there are seven Postures– (1) Pranam Posture

(2) Hasta-Uttan Posture (3) Poda-hastasan Posture (4) Aswa-sanchalan

Posture (5) Mountain Posture (6) Astanga-Pranam Posture and (7)

Bhujangasana Posture. After completing these seven Postures Posture nos

(1), (2), (3), (4) and (5) are repeated from the opposite serial, say for example,

Mountain Posture, Aswa-Sanchalan Posture, Pada-hastasam Posture,

Hasta-uttan Posture and Pranam Posture. Thus the total number of Postures

become twelve.

For starting Surya Namaskar, one is to keep himself erect, with hands

on the two sides of the body, palms touching the thighs and the feet together,

joining the heels and the toes.

1.1.1 Pranam Posture

Bring the hands slowly by bending the elbow joint, join the palms

together, keep them near the chest.

Pranam

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1.1.2 Hasta Uttan Posture

Take the joint palms straightway up so as to make a straight-

line with the body. Extend the two hands up, open the palms, bend the

body from waist upward back alongwith the hands, keeping the elbow

joints straight and the arms touching the ears.

1.1.3 Pada-hastasan Posture

Now bring back the body to straight position and therefrom,

bend the body downward, keeping the head inside the two arms, and

without bending the knees. Bend the body toward to such an extent

that the two palms touch the floor and are placed by the side of the

respective feet.

1.1.4 Aswa-Sanchalan Posture

Keeping the right foot in the same position and two

hand palms on the floor,

by the side of the foot,

take the left leg as

backward as possible

and bend your back,

keeping the toes on the

floor and without

bending the knees.

1.1.5 Mountain Posture

Take the other leg back and bend the body upward,

so that the bend of the body looks like the peak of a mountain.

Keep the heels on the floor, and look to the naval.

Pada-hastasan

Hasta Uttan

Aswa-Sanchalan

Mountain Posture

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Surya NamaskarUnit 1

1.1.6 Astanga Pranam Posture

Bend the knees and place them on the floor. Bend the body

forward, and place the chest and chin in such a position that touch the

ground, but by keeping the stomach untouched with the floor.

1.1.7 Bhujangasan Posture

Swing forward with the help of the two arms

and bend the body so that the body look like a king

cobra with raised hood. Don’t allow the body to touch

the ground.

1.2 BENEFITS OF SURYA NAMASKAR

Benefits of Surya Namaskar :

� Body flexibility increases.

� The different limbs are properly shaped and the body become well-

built.

� There is free flow of blood to all parts of the body. As a result, they get

proper nourishment and become healthy, strong and stout.

� Unwanted fats are removed from different parts of the body.

� Nerve-centres become active. As a result, the nervous system,

alongwith the brain, function properly.

� Brings balance of functioning among the endocrine glands.

Bhujangasan

Astanga Pranam

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Surya Namaskar Unit 1

� The efficiency of the Heart and Lungs increase.

� Because of extension and contraction of muscles of the internal organs

of the abdominal cavity, the peristaltic activities of the stomach and

intestine and power of digestion increase.

� Because of forward and backward bending of the spine, there is

contraction and expansion of the spinal muscles. As a result blood

circulation to the spinal column becomes quick. No calcium and

poisonous materials can get diposited in the joints. Pains in the joints

are removed. The spine become strong and develop the power to

keep if erect in normal position, on long time.

� Mental concentration is increased.

*** ***** ***

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Surya NamaskarUnit 1

UNIT 2 : CULTURAL ASANAS - LYING ON FLOORTYPES

UNIT STRUCTURE

2.1 Cultural Asanas on Supine Position Type

2.1.1 Pawan Muktasana

2.1.2 Uttan-Padasana

2.1.3 Viparit Karani Mudra

2.1.4 Sarvangasana

2.1.5 Matchyasana

2.1.6 Halasana

2.1.7 Setubandhasana

2.1.8 Supta Padangusthasana

2.1.9 Jathara Parivartasana

2.1.10 Chakrasana

2.2 Prone on Position Type

2.2.1 Bhujangasana

2.2.2 Salabhasana

2.2.3 Dhanurasana

2.2.4 Naukasana

2.1 CULTURAL ASANAS ON SUPINE POSITIONTYPE

In order to practise all kinds of cultural Asanas on supine position,

first of all, one is required to lie on the back keeping the legs straight with

heels and great toes of the feet touching, and the two hands on both sides

of the body with palms downwards on the floor.

2.1.1 Pawan Muktasana

Technique : Get ready in the starting position of supine position

Asanas. Now keeping the left leg as it is, raise the right leg up,

bring it near the chest by bending at the knee and make it touch Pawan Muktasana

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the chest by clasping with the two hands.

Exhale, raise the head up from the floor

and place the chin on the knee. Maintain

the position, with usual breathing, for

sometime and then come back slowly to

the starting position, with exhalation. In

the same, do the asana raising the left

leg up, keeping the right leg at it is. This is called Ekapada

Pawan-Muktasana. After completing the asana with alternate

legs, now do the same with both legs raising up together. The

asana becomes complete only after doing it with both legs

together.

Benefits :

� Pawan Muktasana acts like panacea in all diseases occurring

due to deposition of gas in the stomach because of different

reasons. This asana removes the gas produced and diposited

in the stomach.

� While practising Pawan-Muktasana, the muscles of the

abdomen and the internal organs of the abdomen like liver,

pancreas, small intestine and large intestine etc. are contracted

and extended, as a result of which, blood circulation to these

organs increase and they become healthy and strong. Power

of digestion of food and excretion of waste materials increase.

� Pawan-Muktasana helps in forceful exhalation. So, this asana

is very useful in diseases like asthma.

2.1.2 Uttan-Padasana

Technique : Get ready in the starting position meant for asanas in

supine position. Now extend the legs downwards and with

inhalation slowly raise the legs upwards, without bending the

knees. Stop raising as soon as the difference between the legs

and the floor becomes 450. Maintain the position with usual

Ekapada Pawan Muktasana

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Cultural Asanas - Lying on Floor TypeUnit 2

breadhing for sometime, and then

bring back the legs to the starting

position. In this way, practise the

asana for 5 to 6 times. There after

take rest in Savasana.

Benefits : Practice of this asana

strengthens the muscles of the legs,

stomach and the internal organs of

the abdominal cavity. The working

power of the internal organs of the abdomen increases. Fat

accumulation in the stomach region disappears.

2.1.3 Viparit Karani Mudra

Technique : Get ready in the

starting position meant for

asanas in supine position.

Now, with inhalation, raise

the legs up without bending

the knees and make them

parpendicular to the floor.

After that, change the breath,

and raise the bullock, waist

and the body up, with the support of the hands on the waist or

the buttock, by bending the elbows. Make the legs parpendicular

to the floor. Maintain the posture for sometime with usual

breathing and then slowly come down to the starting position.

Benefits :

� In Viparitkarani Mudra, there is free flow of blood to the brain.

As a result of getting nutrition, efficiency of work of the brain

increases.

� Practice of this asana helps in curing varicose vein, swollen

ankles, indigestion, insomnia, arthritis, depression and anxiety.

� It regulates blood flow in the body, relaxes the legs and restores

Uttan-Padasana

Viparit Karani

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Cultural Asanas - Lying on Floor Type Unit 2

energy to them.

� Helps in calming down the mind.

Caution : Persons suffering from hypertension shouldn’t practise

this asana, as the flow of blood to the brain increases in this

asana.

2.1.4 Sarvangasana

Technique : Get ready in the starting

position for asanas in supine position.

Raise the legs as it is done in

Veparitkarani Mudra. Then, bending

the elbows keep the hands, above the

waist slowly raise the body to the

extent that the chin touches the

glottis, the body and the legs become

one straight line and become

parpendicular on the floor. Maintain

the position with usual breathing for sometimes and slowly

come back to the starting position. Take rest for a while in

Savasana, and then, practise Matchyasana. Then, and then

only, the full benefit of this Asana is derived.

Benefits :

� Sarvangasana stretches the nervous system and increases

the flexibility of the spinal cord.

� In sarvangasana, enough blood flows to the thyroid gland, andas a result, the gland becomes healthy. Its function becomeregular. All thyroid problems are removed.

� It helps curing insomnia, constipation, stomach ulcer, varicosevein, headache, sextual disorders etc.

� Practice of this asana helps in curing mental problems like

anxiety, depression etc.

Caution : Persons suffering from hypertension, heart trouble,

spondylitis, slipdisc, eye and ear trouble shouldn’t practice this

asana.

Sarvangasana

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Cultural Asanas - Lying on Floor TypeUnit 2

2.1.5 Matchyasana

Technique : In order to practise Matchyasana, first of all sit in

Padmasana. Then,

lie down on the floor,

taking the help of the

elbows. Take the

hands up and back,

place the palms on

the floor by the two

sides of the head.

Now, pressing on the

hands, keep the top of the head on the floor, bending the body

and the neck backwards. Bring back the hands and hold the

great toes with the fingers of the hands. Then, bend the elbows

to the extent that they touch the floor. Maintain the position,

with usual breathing, for sometimes, and then, come back

slowly to the starting position.

Benefits :

� In Matchyasana, there is sufficient flow of blood to the

parathyroid gland. As a result, the gland gets more nutrition

and become healthy and more capable for work. Practising

Matchyasana after sarvangasana helps rejuvinating both the

thyroid and parathyroid gland. As a result, metabolic activities

are run very efficiently and the whole body becomes healthy.

� In this Asana, the spine, spinal cord and back muscles

stretched and contracted so they get more blood supply. They

become better nourished and get refreshed.

� Regular practice of this asana helps curing Asthma, stiff-neck,

impotency, trouble in pharynx, larynx etc.

Caution : People suffering from hypertension, heart disease,

weakness of the eye capillaries, ear trouble etc. shouldn’t

practise this Asana.

Matchyasana

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Cultural Asanas - Lying on Floor Type Unit 2

2.1.6 Halasana

Technique : Get ready in the starting position of supine position

asanas. Alongwith inhalation, raise the legs

up without bending the knees. Take the legs

beyond your head and place them on the floor.

Exhale and take the feet as far back as

possible, bending the spine and the neck.

Don’t allow the hands to rise from the floor.

Maintain the posture, with usual breathing for

sometime and, then, come back slowly to the

starting position.

Benefits : Practice of this asana increases flexibility of the spine.

The spinal cord and the spinal nerves get free flow of blood

and they become healthy and strong.

Tonsil, throat, larynx and pharynx become healthy and

strong.

Caution : Persons suffering from Harnia, pain in the back, spondylitis

etc. shouldn’t practise this asana.

2.1.7 Setubandhasana

Technique : Get ready for the asana, in the starting position of supine

position asanas. Now bend the knees, bring the heels near to

the buttock and make the legs perpendicular to the floor. Raise

the waist region from the floor up, keep the two palms on the

waist and push up the body as high as possible. Extend the

two legs below minimising the bend

of the knees as far as possible.

Keep the soles of the feet touching

the floor. Maintaining the position with

usual breathing for some time and

then come back to the starting

position in the reverse way.

Halasana

Setubandhasana

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Cultural Asanas - Lying on Floor TypeUnit 2

Benefits : Practice of Setubandhasana-

� Strengthens the back and leg muscles.

� Helps in relieving back-pain and thyroid problems.

� Helps in easy the functioning of the lungs.

� Reduces mental stress like anxiety, depression etc. and brings

calmness to the brain.

� Relieves tiredness of body and mind.

� Helps in curing insomnia.

� Helps in reducing fat in the stomach.

2.1.8 Supta Padangusthasana

Technique : Lie down on supine position, join the feet together with

heels and great toes of the feet

touching. Hands with palms

downward will remain straight

touching the two sides of the

body. Now alongwith inhalation

raise the right leg up without

bending the knee and make it

perpendicular on the floor.

Thereafter, alongwith exhilation,

raise the right hand up and hold

the great toe of the right leg, the left hand will come above the

thigh. Remain in this stage for sometime with usual breathing,

and then come back to the starting position in the reverse way.

This asana can be done in another process also.

Second Process : Lie down in the

supine position and get ready for

the asana. Now, instead of

raising the right leg straight up,

bring it near the chest by bending

at the knee. Then, hold the great

toe of the leg with the fingers of Supta Padangusthasana

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Cultural Asanas - Lying on Floor Type Unit 2

the right hand and raise the leg so that it becomes straight. In

the stage where the right leg and right hand are straight, remain

steady for some time with usual breathing in the state, and

then come back to the starting position in reverse way.

Benefits :

� The practice of this asana makes the muscles of the legs strong.

� Spine, waist, joints of the buttocks and hands become strong.

� The muscles of stomach and internal organs of the abdominal

cavity become healthy and strong.

� The prostate gland becomes healthy & strong.

2.1.9 Jathara Parivartasana

Technique : To practise this asana, lie down on supine position.

The feet will be joined together. Keep both the hands straight

by the two sides of the body. Now, extend both the hands and

make a straight line by both the hands. Keep the hands attached

to the floor.

After this stage, there are a few more stages in this asana.

Three of the stages are described below:

� Raise the left leg bending the knee joint, and place the foot on

the floor near the knee joint of the right leg. Now exhale, twist

the lower portion of the body, taking the left knee towards

right direction, and place the left knee on the floor on the

right sides. Twist the upper postion of the body and the

head towards left so that the face fouches the floor on

the left side. Maintain the position with usual breathing

for sometimes, and then come back to the starting position

in the same. Do this, by bending the right knee and taking

it towards the left side and the upper part towards the

right side also.

� Bend both the legs at knees and bring them towards

the body and place them at the buttock. Then, keeping

both the legs together, take them to the left, alongwithJathara Parivartasana

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Cultural Asanas - Lying on Floor TypeUnit 2

exhalation and place the knees on the

floor. At the sametime move the body

above the waist towards the right, and

place the right side of the face on the

floor. Remain in that posture with

usual breathing for some time and

thereafter come back to the starting

position. Likewise, do the same in the

opposite direction also, by taking the

lower portion from the waist to the

right and the upper portion to the left.

� Bring the two feet nearest to the buttock and extend them about

1 to ½ feet apart, depending upon the height of the body.

Thereafter, following the same procedure as in process (2),

move the lower portion towards the rightside and upper portion

towards the left. Maintain the posture with usual breathing for

some time, and then come back to the starting position. Do

the same in the opposite way, i.e. taking the legs towards the

left side and the body towards the right side.

Benefits :

� Practice of this Asana increases the flexibility of the spine,

particularly its lumber region.

� It helps in removing fat from the abdominal region.

2.1.10 Chakrasana

Technique : Chakrasana can be practised both in

the standing position as well as in the supine

position. The process of practising from supine

position is described below.

Lie down on supine position. Both the legs will

be kept joined together. Keep the hands straight by

the two sides touching the body. Now bring the feet

as close as possible to the buttock by bending the Ardha Chakrasana

Jathara Parivartasana

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Cultural Asanas - Lying on Floor Type Unit 2

knees. Then, take both the hands, bending the elbows, towards the

head and place the palms nearest to the shoulders. Now inhale and

raise the body up giving pressure on the hands and feet and make it

bow-like. After the body takes the shape of a bow, maintaing the

posture for some time and then come back to the starting position,

in the opposite process. This is Ardha Chakrasana.

In order to do Purna Chakrasana, it is required to bring the

palms and soles nearest to each other and make the body like a

circle. Remain in that state for some time with usual breathing, and

then come back to the starting position in the reverse order.

Benefits :

� The practice of this asana increases flexibility of the spinal

column or cord.

� Removes hump of the nape and the back.

� Strength of hand and legs increases.

In this Asana there is sufficient pressure on the muscles of the

stomach and the internal organs of the abdominal cavity. Flow of

blood to these regions increase. As a result, the capacity to work of

the internal organs increases.

2.2 PRONE ON POSITION TYPE

2.2.1 Bhujangasana

This asana can be practised in two processes.

First Techneque : Lie on prone on

position. Keep both the legs together. Keep

both the hands by the two sides of the body.

The palms will be on the floor. Now, bring

the two hands nearer to the chest, by

bending at the elbows, and place them by

the side of the chest. Keep the elbows

towards the body. Now inhale and

simultaneously raise the head and then the

Purna Chakrasana

Bhujangasana

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Cultural Asanas - Lying on Floor TypeUnit 2

chest up without any pressure on the hands. After raising to the

maximum extent, remain in the posture for sometime with usual

breathing and then come down to the starting position in the opposite

direction.

In order to practice the asana in the second process, for

raising the head and the upper part of the body, support of the two

hands is taken by pressing with palms on the floor. If possible, the

legs are to be bent at knees, and the head is to be placed on the

soles of the feet.

Benefits :

� The practice of Bhujangasana makes the spine flexible. In case

of displaced discs/slip discs, the discs come to their original

position.

� Sufficient amount of blood flows to the spinal cord and the

ganglia of the sympathetic nerves, as a result of which they

become healthy and strong.

� The asana helps in improving health and strength of the thirty

one pairs of spinal nerves.

� Helps in relieving back pain, waist pain, sciatica etc.

� The back-muscles become strong and the thoracic cavity

become well-shapped.

� Flow of blood to the internal organs of the chest cavity and the

abdominal cavity increases, as a result, they become healthy

and strong.

� Constipation, undigestion etc. disappears.

� In case of women, blood flow increases to the uterus and ovary.

As a result the sex-glands become healthy and strong.

Menstrual, diseases like amenorrhoea, dismeno. rhoca etc.

get cured.

� The thyroid, parathyroid, thymus and adrenal glands become

healthy and strong.

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Cultural Asanas - Lying on Floor Type Unit 2

2.2.2 Salabhasana

Lie down on prone on

position. The two legs will be

joined together. Keep the

hands by the side of the

body, with the palms on the

floor. Raise the head and

place the chin on the floor.

Now alongwith inhalation

contract the back muscles

and raise the right leg up without bending at the knee as high as

possible. Don’t slent the buttock towards left, don’t raise the pelvic

region. Remain in this posture with usual breathing for some time

and then come down to the starting position with exhalation. In the

same way, do the posture, raising the left leg also. This is Ardha-

salabhasana or Ekapada Salabhasana.

After that, using the same technique, raise both the legs

together alongwith inhalation. Maintain the posture for some time

with usual breathing and then, with exhalation, come back slowly to

the starting position. See that, in no stage, the knees are bent.

Benefits : For proper functioning of the machine called body, there

must be balance of functioning of both the sympathetic and

parasympathetic systems of the autonomic nervous system.

Bhujangasana works upon the sympathetic system and makes the

system healthy and strong. Alongwith this system, the

parasympathetic system also requires to be equally healthy and

strong. That work is done by Salabhasana. So, Bhujangasana and

Salabhasana are complementary asanas of each other.

As a result of practice of salabhasana, flexibility of the lumbar,

sacral and coccygeal regions of the spine increases. Alongwith the

vertebral, the muscles and ligaments supporting them, also become

healthy and strong. The asana helps sufficiently in removing diseases

Salabhasana

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Cultural Asanas - Lying on Floor TypeUnit 2

like, back pain, lumbago etc.

If this asana is regularly practised the legs and buttocks become

healthy and strong. Internal organs of the abdominal cavity like liver,

pancreas, stomach, intestine, kidney, spleen etc. also become

healthy and strong. Constipation gets cured.

2.2.3 Dhanurasana

Lie down on prone on position.

Legs will be together. Both the hands will

be on the sides of the body, with palms

downward. Now, bend both the legs on the

knees and bring the heels to touch the

buttock. Grasp the ankles with the hands.

Then, along with inhalation, raise the front

and hind part of the body keeping the

stomach touched with the floor and make

the body bow-like. Bend the body as much

as you can. Remain in that posture for some time with usual breathing,

and then, alongwith exhalation, come back slowly to the starting

position.

Benefits : By practising this Asana, one can get the benefits of both

Bhujangasana and Salabhasana to some extent. Importance

is given on bending of upper parts in Bhujangasana and of the

lower part in Salabhasana. In Dhanurasana, importance is given

to the extension of the middle portion of the body. All the three

together form one complete asana.

� Practice of Dhanurasana increases flexibility and strength of

the vertebral column.

� In this Asana, the muscles of the abdomen and the internal

organs of the abdominal cavity are extended and contracted.

As a result, the flow of blood to the organs increases and the

organs like liver, pancreas, intestine, spleen, kidney, adrenal

Dhanurasana

21Yoga Education-2

Cultural Asanas - Lying on Floor Type Unit 2

gland etc. become healthy, strong and more capable to work.

Digestive power increases; indigestion, constipation etc. are

cured; blood become purified due to proper functioning of the

kidneys, diabetes is cured because of secretion of sufficient

insulin by the pancreas; helps in curing menstrual diseases of

women. Fats deposited in the abdomen and waist disappear.

� While practising this Asana, the muscles of the hands and

legs get extended and contracted. Both the organs are

stretched. As a result the muscles of both the organs become

powerful.

2.2.4 Naukasana

Naukasana can be practised using two methods from supine

position and from prone-on position.

First Technique : Lie down on supine position, keep the legs

together, stretch the hands and place the palms on the thighs.

Inhale deeply. Thereafter, alongwith exhalation, raise the upper

and the lower part of the body by contracting the abdominal

muscles so that the body take the shape of a boat. Keep the

hands and the legs straight, without bending at elbow and knee.

Remaining parallel to the floor, the hands will move towars the

knees. Maintain the posture with usual breathing for some time,

and then, alongwith inhalation, come back slowly to the starting

Naukasana

22 Yoga Education-2

Cultural Asanas - Lying on Floor TypeUnit 2

position.

Benefits : In this technique of Nankasana, there is sufficient

pressure on the muscles of the abdomen. They get contracted.

Because of their exercise, fat cannot remain deposited there.

Naukasana, with this technique, is very much useful for people

suffering from obesity. This is also very fruitful for digestion

and excretion. This Asana helps immensely in curing diabetes

also.

Second Technique : Lie down on prone on position.

Extend the hands above the head. Make the body one straight

line from hands to legs. The hands will remain parallel to each

other. Now inhale, raise the upper and lower parts of the body,

by contracting the back muscles, the muscles of the hands

and the legs. Raise the hands, head and the legs without

bending the elbow and knees, and make the body look like a

bow. Maintain the position, with usual breathing, for some time,

and then, come back slowly to the starting position.

Benefits : This Asana may be seen as a combination of

Bhujangasana and Salabhasana. In this Asana, the deep

muscles of spine get contracted. Moreover, the muscles of

the back of the hands also are contracted. Most of the benefits

of Bhujangasana and Salabhasana are derived from this Asana.

This Asana is specially useful in backpain,waist pain, slip-disc,

sextual disorders etc.

Caution : People suffering from hernia, intestinal ulcer etc. should

not practise this asana.

******** ***

23Yoga Education-2

Cultural Asanas - Lying on Floor Type Unit 2

UNIT 3 : PRANAYAMA

UNIT STRUCTURE

3.1 Preparation for Pranayama

3.1.1 Sectional Breathing and Complete Breathing

3.1.2 Kapalbhati

3.1.3 Bhastrika

3.1.4 Anulom Vilom

3.2 Kinds of Pranayama

3.2.1 Ujjaiyi

3.2.2 Bhastrika

3.2.3 Sitali

3.2.4 Sitkari

3.2.5 Bhramari

3.2.6 Surya Bheda

3.2.7 Chandra Bheda

3.1 PREPARATION FOR PRANAYAMA

3.1.1 Sectional Breathing and Complete Breathing

Pranayama is an act of breathing. For this act, it is

required to have control over the breathing process. For that

purpose what is required is to have control over the flow of

inhalation and exhalation by practising sectional and complete

breathing before starting the practice of Pranayama. Sectional

breathings are of three types– (1) Abdominal or Diaphragmatic

Breathing, (2) Thoracic or Inter Costal Breathing and (3)

Clavicular or Upper Lobar Breathing.

Technique : For practising sectional breathing and complete

breathing, one is required to sit in VajrAsana or in any of the

meditative Asanas. There are several processes of keeping

the hands. One can practise by keeping the hands on the knees,

at ease. There are a number of ‘Mudras’ prescribed for theChin Mudra

24 Yoga Education-2

fingers. For example, ‘Chin Mudra’ for abdominal breathing,

‘Chinmoy Mudra’ for thoracic breathing, ‘Adi Mudra’ for clavicular

breathing and ‘Brahma Mudra’ for complete breathing. The main

point in sectional and complete breathing is the native of filling

the different parts of the lungs. Of the three lobes of the lungs,

the lower lobe is filled by abdominal breathing, the mid-lobe is

filled by thoracic breathing, the upper lobe is filled by clavicular

breathing, and all the three lobes are filled by complete

breathing.

1. Abdominal Breathing : Sit in any one of the meditative Asanas.

Keep the spine, neck and head erect and at ease. Keep the

hands on the two knees. Now exhale deeply, and slowly inhale

deeply. Don’t allow any part of the chest to expand, only the

abdominal region will expand. After completion of inhalation,

remain in that position for few seconds, and then slowly contract

the abdomen along with exhalation. After completion of

exhalation, take rest for few seconds and then repeat the

process. Do like this, for a number of times.

2. Thoracic Breathing and Clavicular Breathing : The

processes of Thoracic Breathing and Clavicular Breathing are

also same as that of Abdominal Breathing. The only difference

is that in Thoracic Breathing, only the thoracic region is

expanded and contracted keeping the abdominal and clavicular

regions in normal way. While in Clavicular Breathing, only the

clavicular region is expanded and contracted, keeping the

abdominal and thoracic regions in normal way.

3. Complete Breathing or Yogic Breathing : Complete

Breathing is called Yogic Breathing also. In this breathing, all

the lobes of the two lungs are completely filled with air through

deep inhalation, and are complely emptied by expelling air

through deep exhalation. In complete breathing, first of all, the

lower lobe is filled by expanding the abdominal region, and then,

the mid-lobe is filled by clavicular expansion. The position is

Chinmoy Mudra

Adi Mudra

Brahma Mudra

25Yoga Education-2

Pranayama Unit 3

maintained for few seconds, and then expelling of air is started.

While expelling air from the lungs, first of all the lower lobe is

emptied, then the mid-lobe, and at last, the upper lobe is

emptied. Accordingly, the abdomen, chest and the clavicle are

contracted. Do this practice for a number of times.

Benefits :

� Sectional Breathing and Complete Breathing increase the

power of managing inhalation and exhalation at one’s own will-

which is very much required for Pranayama.

� The mind becomes calm and quiet. Power of concentration

and steady thinking increases.

� Pawan-Mukt Asana helps in forceful exhalation. So, this Asana

is very useful in diseases like asthma.

3.1.2 Kapalbhati

Kapalbhati is one of the six cleansing techniques of Hatha Yoga.

With the help of this technique, the phlegm and other waste

products of the sinus are cleansed and the nasal passage is

made free for flowing air in and out.

Technique : In order to practise Kapalbhati, sit in any Meditative

Asana, keeping the spine erect. Keep the hands, with Jnana-

Mudra, on the knees. Take a deep breath. Then, exhale forcefully

and quickly. Alongwith exhalation, contract the naval portion of

the abdomen towards the spine. Repeat the process by

contracting the muscles of the naval region alongwith forceful

exhalation. No need of giving attention to inhalation. Let it go on

automatically. This is Kapalbhati. Do it with a gap of one second

in between two exhalations. In the begining, practise for 100

times, taking rest for a while in between, then do Kapalbhati

for 500 to 600 times.

Benefits :

� As a result of practice of Kapalbhati, the contaminated

materials like phlegm etc. deposited in the nasal cavity and

Kapalbhati

26 Yoga Education-2

PranayamaUnit 3

sinus comes out and the nasal passage becomes free from

obstruction for movement of air.

� During the practice of Kapalbhati, the metabolic activity of the

body increases. As a result, it helps in reducing weight and fat

deposited in the abdomen.

� While practising Kapalbhati the internal organs of the abdominal

cavity get contracted and extended as a result of which, blood

flow to those organs increases, the organs become healthy, s

trong and more capable to functon. Digestive power increases

and all diseases of the stomach, including dispepsia, get cured.

Kapalbhati helps a lot in curing diabetes.

� Kapalbhati increases blood flow to the whole body. So, all parts

of the body, get sufficient amount of blood and become healthy

and strong.

� Kapalbhati streagthen the nervous system and increases the

vitality of the nerve-cells of the brain. The functioning capacity

of the brain increases.

� It helps in bringing peace of mind.

Caution:

� People suffering from heart disease, using pace-maker, having

slip-disc, recent operation of stomach, epilepsy and hernia

problems should not practise Kapalbhati.

� Women should not practice this, during menstrual period,

pregnancy, and before the end of two months after delivery.

� Persons suffering from high blood-pressure and mild heart

disease may practise Kapalbhati on the advice of doctors and

under a yoga-expert, taking sufficient care.

3.1.3 Bhastrika

Bhastrika is a kind of Pranayama. Puraka (inhalation),

Kumbhaka (retention) and Rechaka (exhalation) all the three are

there in Bhastrika. If Bhastrika is performed in order to make the

27Yoga Education-2

Pranayama Unit 3

nasal passage free from obstacles for movement of air, Kumbhaka

is not practised; only forceful inhalation and exhalation are practised.

Technique : For practising Bhastrika, first of all, sit in Padmasana.

Those who cannot sit in Padmasana, may sit in Vajrasana.

Keep the spine and the head erect. Breath air through the nose,

keeping the mouth closed. Now, inhale and exhale deeply and

forcefully. Repeat the process without halt for twenty times

and, then, rest for a minute. After rest, again start the process.

This way, do it for three times, with twenty strokes of breathing

at one time.

Benefits :

� Practice of Bhastrika removes all waste materials deposited

in the nasal cavity, and makes the nasal passage fit for the

free passage of air.

� This practice helps in curing diseases of the respiratory system.

Bhastrika helps a lot in curing diseases like asthma.

� Regular practice of Bhastrika increases appetite and helps in

the digestion of food.

� It helps in curing diseases occurred due to imbalance of Vata,

Patta and Kapha, by bringing balance among the three.

3.1.4 Anulom Vilom

Anulom Vilom is practised in three ways– Chandra Anulom

Vilom, Surya Anulom Vilom and Alternate Anulom Vilom.

Technique : Sit in Padmasana, Swastikasana or in any other

Meditative Asana.

– Keep the spine, neck and head erect and at ease. Relax the

body.

– Keep the left hand on the left knee in Jnana Mudra. Do Nasika

Mudra with the fingers of the right nostril. Inhale deeply with the

left nostril. After completion of inhalation, exhale deeply with

the same nostril. Practise the process for a few minutes, by

inhaling and exhaling through the left nostril.Chandra Anulom Vilom

28 Yoga Education-2

PranayamaUnit 3

Benefits :

� In Chandra Anulom Vilom, breathing is done through the

chandra nadi. As a result, the body becomes cool. This practice

should not be done during winter. For summer season, this is

a very useful practice.

� The mind becomes calm and quiet due to the practice of this

kriya, and blood pressure comes down. This kriya is very

beneficial for the persons suffering from high blood pressures.

� People suffering from mental stress and strain should practice

this kriya in the morning, mid-day, evening before meal and

before sleep every day, 20 to 25 rounds every time. Regular

practitioners get good results.

Surya Anulom Vilom :

In Surya Anulom-Vilom, the left nostril is closed with the ring

finger of the right hand, and inhalation and exhalation is done through

the right nostril. Other process are same as in Chandra Anulom-Vilom.

Benefits :

(1) This kriya increases heat in the body, so it is very beneficial for

winter season, not for summer season.

(2) Practice of this kriya purifies blood and helps in the digestion

of food.

(3) It is very useful for people suffering from mental depression.

Such people should practise this kriya four times a day– in the

morning, at mid-day, in the evening before meal, and before

going to bed– twenty to tewnty five rounds every time. Regular

practitioners get good results.

(4) This practice increases blood pressure. So, people suffering

from high blood pressure should not practise this kriya.

Alternate Anulom Vilom or Nadi Suddhi :

In this breathing kriya, the sitting process and the ‘Mudras’ of

the hands are same as in Chandra and Surya Anulom Vilom, only

difference is in the breathing process.

In order to practise this kriya, first of all, close the right nostril

Surya Anulom Vilom

29Yoga Education-2

Pranayama Unit 3

with the right hands thumb, and inhale deeply with the left nostril.

After inhalation is complete close the nostril with the ring and little

finger and exhale deeply but slowly through the right nostril. After

completion of exhalation, inhal through the same nostril i.e. the right

nostril. Close the right nostril with the thumb and exhale deeply but

slowly through the left nostril. In this way, inhaling through the left nostril,

exhaling through the right nostril, again inhaling through the right nostril

and exhaling through the left nostril make one round complete. In this

way, one can practise about five rounds of ‘anulom-vilom’.

One can practise Nadi-Suddhi as Pranayama also. In order to

practise as Pranayama, it is required to do Kumbhaka (retention of

breath) in between Puraka (inhalation) and Rechaka (exhalation).

Kumbhaka should be started with two seconds and be extended

gradually till one achieves the ratio of Puraka, Kumbhaka and

Rechaka as 1 : 4 : 2. Practise Nadi-Suddhi as Pranayama only under

expert teacher of Yoga. Otherwise, different complicacies may

appear. Therefore, don’t attempt to practice Nadi-Suddhi as

Pranayama without an expert teacher.

Benefits :

� In Nadi-Suddhi, inhalation and exhalation both are long. More

quantity of air is drawn into the lungs and expelled out of it. As

a result, the body gets supply of more oxygen and expel out

more carbon-di-oxide. Vital power of the body increases and

the internal parts of the body become clean due to expulsion

of more waste materials.

� The vital Index of the Lungs goes up.

� Helps in the maintenance of balance of Vata (air), Pitta (Bile)

and Kapha (phlegm).

� Helps in removing mental states like depression, anxiety,

peacelessness etc.

� Helps in making the heart healthy and strong by regularising

its activities.

� Helps in reducing weight.

30 Yoga Education-2

PranayamaUnit 3

3.2 KINDS OF PRANAYAMA

Pranayama is a process of breathing by means of which the flow of

air in and out of the lungs through inhalation and exhalation is kept under

one’s own control. With the help of this process, more amount of air is

taken into the lungs with deep inhalation. The air is retained there for a certain

period of time, and then, flown out with deep exhalation.

The acts of inhalation, retention and exhalation are called ‘Puraka’,

‘Kumbhaka’ and ‘Rechaka’ respectively. Before going to start this process,

the two lungs are made air-free as much as possible, with the help of deep

exhalation. That act is called ‘Sunyaka’. In all kinds of Pranayama, these

four processes are there. Out of these four, the process of ‘Kumbhaka’ is

not practised in the initial stage, only the ‘Puraka’ and the ‘Rechaka’ are

practised. The ratio of the length of ‘Puraka’ and ‘Rechaka’ should be 1 : 2.

‘Kumbhaka’ should be practised only after mastering ‘Puraka’ and ‘Rechaka’.

The process of ‘Kumbhaka’ is to be practised with great caution, initially for

few moments, and then, gradually one should increase the time of retention.

Pranayama with ‘Kumbhaka’ is to be practised under the care of a

Pranayama specialist, because it will harm more instead of doing good, if

there is any mistake in the practice. The length of time in ‘Kumbhaka’ is to

be increased gradually, till it becomes four times than ‘Puraka’. The ideal

ratio of ‘Puraka’, ‘Kumbhaka’ and ‘Rechaka’ as 1 : 4 : 2.

In Pranayama, Bandha-Mudras are associated with Kumbhaka. But

in the initial stage, it is better to avoid Banda-Mudras during ‘Kumbhaka’.

Only after attaining control over ‘Kumbhaka’, Bandha-Mudras are to be

practised with Kumbhaka.

There are quite a few kinds of Pranayama. Out of those, only a few

have been described below.

3.2.1 Ujjaiyi

In order to practise Ujjaiyi Pranayama, sit on Padmasana or

any other Meditative Asana. Keep the head, neck and spine erect, at

31Yoga Education-2

Pranayama Unit 3

ease and relaxed. Keep the two hands on the knees in Jnana Mudra.

Now exhale with both the nostrils. While inhaling, keep the glottis

slightly closed so that a sound is produced from the glottis, as it

happens in deep sleep. Don’t allow air to go towards the abdomen,

during inhalation, do thoracic breathing. After completion of inhalation,

close the right nostril with the thumb and the left nostril with the ring

finger of the right hand, and do Kumbhaka for some time. After that,

keep the right nostril closed with thumb and do Rechaka with the left

nostril. Repeat the process for at least ten times.

Benefits :

� This Pranayama benefits immensely in case of troubles of the

thyroid gland, tonsil etc.

� Helps, to a great extent, in curing the diseases of the lungs like

asthma, tuberculosis etc. and respiratory disorders like caugh

and cold.

� Helps in reducing heat in the head and in curing migraine pain

etc.

� Increases the digestive power.

� Stops atherosclerosis by maintaining balance of cholesterol in

the blood.

� Improves health of the lungs and increase their functioning

power.

3.2.2 Bhastrika

For practising Bhastrika, Padmasana is the best Asana. Sit in

Vajrasana only, when it is not possible to sit in Padmasana. Keep

the head, neck and spine erect, at ease and relaxed. The hands will

be on the knees in Jnana Mudra. Now do ‘Sunyaka’. Then, do Puraka

with deep inhalation. After completion of Puraka do Jalandhara

Bandha Mundra by placing the chin on the glottis, and remain in that

way with Kumbhaka for some time. Thereafter, slowly release

Jalandhara Bandha Mudra and do Rechaka. Repeat this process

32 Yoga Education-2

PranayamaUnit 3

for a number of rounds.

Benefits :

� Bhastrika opens up the nasal passage and removes the waste

materials deposited there.

� The respiratory canal becomes clean. The lungs become

strong. Power of collecting oxygen and expelling carbon-di-

oxide of the air-sacs increases. As a result, the diseases of

the lungs, like asthma, are cured.

� The brain and the heart receives sufficient amount of fresh

oxygenated air, due to which these organs become healthy,

strong and more capable to function.

� Practice of Bhastrika helps in bringing balance in the Tridosa.

� Brings mental tranquility by removing anxiety, excitement etc.

� Increases digestive power and appetite.

� Increases power of immunity.

3.2.3 Sitali

For practising Sitali Pranayama, sit in any one of the meditative

Asana. Keep the head, neck and spine erect and the body at ease

and relaxed. Hands will be on the knees in Jnana Mudra. Now make

the lips, round shapped like the letter O, Raise both side of the tongue

and bring out the elongated tongue throngh the hole of the lips. After

that do Puraka’ through the hole of the tongue. After completion

of Puraka, swallow the air and do Jalandhara Bandha and

Kumbhaka for sometime. Then do Rechaka with both the

nostils, Repeat this practice of Puraka, Kumbhaka and

Reckaka for a member of times.

Benefits :

� Sitali Pranayama is useful in imbalance of Pitta.

� Its practice increases digestive power, keeps the body

cool and helps in reducing mental pressure.

Sitali Kumbhak

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Pranayama Unit 3

3.2.4 Sitkari

For practising Sitkari Pranayana, sit in any one of the meditative

Asana, keeping the head, neck and spine erect and the body in a

relaxed and at ease position. Keep the hands on the knees in Jnana

Mundra. Now, join the teeth of both the jaw together and open the

lips- the upper lip upwards and the lower lip downwards, as much

as possible so that the jaws are seen from outside. Bend the tongue

upward and touch the root of the upper jaw. Now do Puraka, making

hissing sound, through the teeth. After completion of Puraka, close

the lips and do Kumbhaka for sometime, depending upon capacity,

and then do Rechaka slowly through the nostrils. Repeat the process

for some rounds.

Benefits :

� Like Sitali, this Pranayama also cools down the body. So, it is

better not to practise this Pranayama during winter.

� This Pranayama bring balance in functioning of the endocrine

glands.

� This helps in curing diseases of the spleen, liver, intestine etc.,

fever and indigestion.

� Purifies blood.

� Helpful in imbalance of pitta.

� Cures dental diseases like pyorrhoea, diseases of the tongue

and throat.

� Controls heat of the body.

� This Pranayama is very useful in high blood pressure.

Persons suffering from hyper tension will derive sufficient

benefit if they practise twice a day, at the rate of 50 to 60 times

in each time.

3.2.5 Bhramari

In order to practise Bhramari Pranayama sit in any one of the

Meditative Asana, keeping the head, neck and spine erect and the

Sitkari Pranayana

34 Yoga Education-2

PranayamaUnit 3

body relaxed and at ease. Now raise both the hands up, close the

two ear-holes with the thumbs, place the index fingers on the forehead

and the middle and ring finger on the eyes. Then, do Puraka with

deep inhalation, and then Kumbhaka for sometime, as possible. After

Kumbhaka, do Rechaka, producing sound like black-bee. The sound

like black-bee may be produced at the time of Puraka also. The

sound produced in Puraka is like the male black bee (Bhramara),

and the sound produced in Rechaka is like the female black bee

(Bhramari). Practise this ten to twenty times together.

Benefits :

� Regular practice of Bhramari Pranayama makes the mind calm

and quit by removing mental tension and excitement.

� This pranaya is very much useful in high blood pressure, heart

disease etc.

� The Pranayama energize the nervous system, helps in curing

diseases like paralysis.

� Helps in bringing control over mind.

� Regular practice of this Pranayama helps the pragnant women

in easy and painless delivery.

3.2.6 Surya Bheda

For practising Surya-Bheda Pranayama, sit in Padmasana or

any one of the Meditative Asanas, keeping the head, neck and spine

erect and the body at ease and relaxed. Keep the left hand on the

left knee in Jnana Mudra. Do Nasika Mundra with the right hand and

close the left nostril with the ring fingers of the right hand. Do Puraka,

deeply inhaling with the right nostril. After completion of Puraka, do

Kumbhak to the possible extent and then do rechaka with the left

nostril, closing the right nostril.

Benefits :

� Breathing through the right nostril i.e., the Surya Nadi,

increases heat in the body. So, Surya Bheda Pranayama is

Bhramari

35Yoga Education-2

Pranayama Unit 3

very useful during winter and not useful during summer.

� It increases the utility of the body.

� It helps immensely in reducing mental pressure like depression,

anxiety, mental unrest.

� It cures dispepsia, gastric etc. by increasing digestive power.

� This Pranayama helps a lot in curing diseases originating due

to reduction of oxygen in blood.

� Cures rheumatic fronbles.

� This Pranayama is very useful in reducing obesity and weight.

� This is a good practice for raising kundalini.

3.2.7 Chandra Bheda

Chandra Bheda Pranayama is almost same as Surya Bheda

Pranayama. The only difference is that in the Pranayama Puraka is

done with the left nostril, and Rechaka is done with the right nostril

instead of inhalation with right and exhalation with left nostril.

Benefits :

� Inhaling through the left nostril i.e. inhaling through the Chandra

Nadi makes the body cool. So, this Pranayama is very useful

for summer season and for winter season.

� This Pranayama brings freshness to the body and removes

laziness.

� This Pranayama is very beneficial for the people suffering from

hypertension.

� In heart burning (due to production of excess gas) it is very

effective.

� Helps in curing feaver.

� Regular practise of this Pranayama bring peace of mind,

removing mental stresses.

Caution : People suffering from asthma, hypertension, caugh and

cold and diseases concerning respiration should not practise

this Pranayama.

*** ***** ***36 Yoga Education-2

PranayamaUnit 3

UNIT 4 : SATKARMA, MUDRA AND BANDHA

UNIT STRUCTURE

4.1 Satkarma

4.1.1 Dhauti (Stomach Wash)

4.1.2 Basti (Large Intestine Wash or Yogic Enema)

4.1.3 Neti (Nasal Cleansing)

4.1.4 Nauli

4.1.5 Kapalbhati (Cleansing of the Sinus)

4.1.6 Tratak (Concentrated Gazing)

4.2 Mudra-Bandha4.3 Yoga - Nidra (Yogic Sleep)

4.1 SATKARMA

Before going to start practising the limbs of yoga, like Asana,

Pranayama etc. it is required, not only to clean the external organs of the

body and the surrounding, but also to purify the internal organs by expelling

the waste and toxic materials produced in the body due to digestion of food

and metabolism. In order to clean the internal organs six purificatory

processes have been prescribed in Hatha Yoga. They are called ‘Satkarmas’.

The Satkarmas are–

(1) DHAUTI, for cleansing the oesophagus and the stomach;

(2) BASTI, for cleansing the alimentary canal from the large intestine to

the anus;

(3) NETI, for cleansing the nasal passages and the sinus;

(4) NAULI, for massaging and cleansing the small and large intestine;

(5) KAPALBHATI, for cleansing the sinus region; and

(6) TRATAK, for cleansing the inner part of the ocular region and to

improve eye-sight.

The treatises on yoga have described various kinds of Dhauti,

Basti, Neti, Nauli, Kapalbhati and Tratak. Out of those, only a few of

the very important process of Satkarma have been described below.

37Yoga Education-2

One should practise the process of satkarma after learning from

an expert yoga-practitioner, not by seeing some picture or by

reading books on yoga.

4.1.1 DHAUTI (Stomach Wash)

The yoga sastras have mentioned about a number of Dhauti

Kriyas. Out of those, a few easy processes have been described

below.

(1) Vaman-Dhauti or Kunjal-Kriya :

Technique : Take two to two and half liters of luke-warm water in a

jar and drink as much as you can. Don’t delay in drinking the

content. Then, bend forward and vibrate the epiglottis by putting

the index and middle fingers of the right hand into the mouth.

Vomitting tendency will come. By vibrating the epiglottis in this

way vomit all the water contents that you drank. All the waste

materials, phlegm etc. will come out alongwith the water. If

vomitting with plain warm water is difficult drink saline warm

water for Vaman Dhauti.

Benefits : As a result of Dhauti, all the waste material accumulated

in the stomach come out with the expelled water, and the

stomach become clean. While vomitting, water gushes out

forcefully through the oesophagus. As a result, the wastes

and sediments sticking on the walls of the stomach and

oesophagus experience a friction with water, are removed from

walls and come out with the vomitted water. The oesophagus

and the stomach, getting properly cleansed, can function

properly.

This Dhauti helps immensely in curing stomach disorders

like dyspepsia, acidity etc.

In case of cough and cold, also, this Dhauti is very useful.

(2) Agnisar/Bahnisar Dhauti :

Technique : In order to practise Agnisar Dhauti, sit in any one of the

38 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

Meditative postures (Dhyanasanas) and place both the hands

on the respective knees. The processes after that may be done

in two ways.

(1) Inhale deeply, and alongwith inhalation contract the lower

abdomen and naval region and try to make the region touch

the spinal column. After completion of inhalation, relax gradually

incontracted regions, along with exhalation. After completion

of exhalation, repeat the process, from a minimum of ten times

to the maximum of sixty times.

(2) Exhale completely and make the stomach airfree. Then, do

retention, contract the naval region and try to make the region

touch the spinal column. Stay as long as you can with retention

of breath, and then slowly, relax the naval region alongwith

inhalation. Repeat the process from 10 times to 60 times.

Benefits : Regular practice of Agnisar Dhauti increases appetite.

The spleen, Liver Pancreas become healthy, strong and more

capable to work. Indigestion, acidity, stomach disorders etc.

get cured.

(3) Barisar Dhauti Danda Dhauti :

For this Dhauti, collect a rubber pipe of half an inch redius and

about three feet long, and keep the pipe ready by washing with

soap and warm water and making it germfree.

Drink at least 1½ to litres of tepid warm water. Immediately

after drinking the water content, bend the body slighthy forward

and put the pipe inside the mouth and swallow it, push if into

the stomach with the two hands till most part of the pipe goes

inside. Keep six inches of the pipe outside the mouth. Initially,

it may not be possible, there will be vomitting as soon as the

pipe enters the throat and water with the pipe would gush out.

After a few days of practice, it will be possible to push the

whole pipe inside.

After one is habituated, water will automatically come

39Yoga Education-2

Satkarma, Mudra and Bandha Unit 4

out through the pipe like a stream soon as one leans forward.

Allow the whole amount of water drank to go out and then pull

out the pipe slowly. Wash the pipe with soap, dry it in shade

and then keep it hanging somewhere for future use.

Learn this practice first from an expert yoga

practitioner and then only do it yourself.

Benefits : Barisar Dhauti removes the accumulated waste materials

from the stomach and makes it clean. As a result, the internal

organs inside the abdominal cavity can work properly.

Diseases like dyspepsia, colitis, gastric, constipation get cured.

This Dhauti helps a lot in curing diseases like caugh and cold,

Tuberculosis and even laprosy.

(4) Vastra Dhauti :

For Vastra Dhauti, a cotton cloth, measuring 2½

inches to 3 inches wide and 20 feet to 25 feet long, whose

both the sides are to be stitched properly is required. The Cloth

is to be cleaned properly by washing with soap and be made

germfree by deeping in boiled water. Take half a litre luke-warm

water in a pot and keep the cloth folding in the water. Keep a

glass of water at hand, to be used as and when required during

practice.

Now sit squatting as shown in the picture. Then, with

the help of thumb and fore-finger of both the hands, take the

cloth inside the mouth and slowly swallow it, pulling with the

help of the tongue. In this way, swallow the whole cloth keeping

about 6 inches outside the mouth. After swallowing the cloth,

drink a few sips of water from the glass of water kept ready,

and stir the inside of the stomach doing Uddian Bandha Mundra,

Agnisar kriya and Nauli. Do these for a few minutes, and then

slowly pull out the cloth with the help of thumb and fore-finger

of both the hands,. Drink water, as and when felt necessary,

while putting out the cloth. Take rest for at least five minutes,

after the whole cloth comes out of the stomach, don’t take any

Vastra Dhauti

40 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

food, except water, for about half an hour after Vastra Dhauti.

Wash the cloth with soap, make it germ free, dry it on sun-

shine and then keep it properly rolled for future use.

Benefits :

� Vastra Dhauti, the cloth taken into the stomach, rubs the sides

of walls of the oesophagus and stomach and brings out the

sedimented wastes and poisonous materials sticking there.

The stomach and the oesophagus become clean and they

can function well.

� Diseases like acidity, colitis, dyspepsia etc. get cured.

� Helps in curing asthma, bronchitis, caugh and cold and all

diseases related to phlegm.

� Vastra Dhauti is useful in treatment of enlargement of spleen.

4.1.2 Basti (Large Intestine Wash or Yogic Enema)

Basti is a yogic technique of cleansing the large intestine.

Basti is of two kinds– Jala Basti and Sthala Basti. Sthala Basti as

called Suska Basti also. In Jala Basti, water from outside is sucked

to the large intestine and removed from it through the anus. It is

practised by landing in water. In Sthala Basti, air is sucked to the

large intestine and expelled from it through the anus. In this Basti,

one needs not go to water or use water.

The technique of both the Bastis are same. For practising

both the Basti kriyas, one needs to master Uddian Bandha Mudra

and Nauli, because water in Jala Basti and air in Sthala Basti are

drawn through the anus to the large intestine with the help of these

two kriyas. In order to practise Basti, it is required to sit in Utkatasana.

After sitting in Utkatasana, water/air is sucked to the large intestine,

through the anus, with the help of Uddian Bandha Mudra and Nauli.

The practice is not that easy. This can be mastered only after regular

and devoted practice for quite a few days.

41Yoga Education-2

Satkarma, Mudra and Bandha Unit 4

Benefits :

� The practice of Basti removes all the forces, waste material,

bacteria accumulated in the large intestine and the intestine

become clean.

� The large intestine become free from gas.

� As a result of the large intestine becoming free from wastes

and gas, blood is purified and the general health improves.

Because, accumulation of waste materials in the intestine is

the root cause of most of the diseases.

4.1.3 Neti (Nasal Cleansing)

Neti is a yogic technique for cleansing the two nasal passages

and the sinus. Neti can be practised in three ways–

1) Sutra Neti (Cleansing with a thread)

2) Jala Neti (Cleansing with water)

3) Catheter (Cleansing with a rubber tube)

(1) Sutra Neti : In order to practise Sutra-Neti first of all, prepare

a strong thread of 1 mm. diameter and 15 inches long by

winding thin cotton threads. Make the prepared thread germ

free by dipping it in hot water and let it be dry. Then, push the

thread into one of the nostrils and take if to the throat by snuffing.

As soon as the thread reaches the throat, put the fingers into

the mouth and draw the thread with the help of fingers and

bring out from the mouth. Hold the two ends of the thread with

two hands and slowly rub it in the nose by moving forward and

backward. After rubbing in this way for sometime, bring out the

thread through the mouth. Do the same process through the

other nostril also. After performing Sutra Neti sniff water through

the nose, and expel it through the mouth. At last, expel the

remaining content of water inside by doing ‘rechaka’ forcefully

for sometime. In doing so, the nostrils, sinus and the throat

become fully clear.Sutra Neti

42 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

(2) Jala Neti : In order to practise Jala Neti, the materials

mentioned below are to be kept ready.

(1) About one litre of clean water. Mix a tea-

spoonful of salt in the water so that there is

no burning sensation during inhalation of

water. After a few days of practice, mixing of

salt will not be necessary.

(2) A small pot with a pipe so that water can be

poured into the nose through it. Now a days,

Neti-pot is also available. Wash the pot with

soap and keep it clean.

For Jala Neti, get ready by standing or by squatting

on Utkatasana. Fill the Neti-pot with water kept ready for

the purpose. Now, by bending the head towards left, pour

water from the Neti-pot into the right nostril, sniff it, and

expel through the left nostril. After pouring the whole content, fill the

pot again. Now, lean towards the right side and pour water into the

left nostril, sniff the water and expel it through the right nostril.

After completion of intaking and expelling water through both

the nostrils in this way, do ‘rechaka’ forcefully for sometime and expel

the remaining water from the nasal cavity.

(3) Catheter Neti

The technique of catheter Neti is same as that of the Sutra

Neti. The only difference is that in Catheter Neti a rubber catheter

(catheter No. 3) is used instead of a cotton thread.

Benefits of Neti :

� Neti Cleanses the nasal passages. Wastes and phlegm

accumulated in the nasal passage and sinus region comes

out, as a result of which there is free flow of air through the

nasal passage. Germs like becteria, taking shelter in the nasal

passage and sinus, comes out.

� Diseases like sinusitis, migraine pain etc. get cured. Neti helps

in reducing ear-pain also.

Jala Neti

43Yoga Education-2

Satkarma, Mudra and Bandha Unit 4

Dakshina Nauli

Madhyama Nauli

Vama Nauli

44 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

� Neti helps immensely in relieving diseases like asthma,

breathing-trouble, tonsilitis, dry caugh etc.

� It cleanses the eye duct and helps in improvement of eye-sight.

4.1.4 Nauli

Nauli is a yogic technique in order to chura and massage

the internal organs of the abdominal cavity.

There are three important parts in Nauli-‘Vama Nauli’,

Dakshina Nauli and ‘Madhyama Nauli’. In order to practise these

three parts of Nauli, first of all, one is required to have control

over the ‘rectus abdominus’ muscles. One must be able to

contract, extend and separate these muscles from other

muscles. Along with that one must be able to practise well the

Uddian Bandha Mudra.

For Nauli, it is required to keep the stomach empty. It is ideal

to practise this kriya in the early morning, after getting up from

bed, and getting clean after morning toilet and bath. There should

be about six hours gap in between heavy meal and Nauli.

Technique : Stand, extending the feet 1½ to 2 feet apart. Bend

the body forward and keep the palms of the two hands on the

respective knees. Exhale fully and do Uddian Bandha Mudra, by

contracting the abdominal muscles inside. Do Kumbhaka

(retention of breath) and push the muscles of the middle portion

forward by contracting the muscles of the two sides of the

abdomen. Thus, the extension of the abdominis rectus muscles

forward by separating these from other muscles of the abdomen

is called ‘Madhyama Nauli.’

Extension of the ‘abdominis rectus’ muscles forward on the

left side of the abdomen by exerting pressure on the left hand

and releasing pressure on the right hand, is called ‘Vama Nauli’.

In the same way, extension of the ‘abdominis rectus’ muscles

forward on the right side of the abdomen by exerting presure on the

right hand and releasing pressure on the left hand is called ‘Dakshina

Nauli.’

After acquiring control over all the three kinds of Nauli, it

becomes possible to rotate the ‘abdominis rectus’ muscles from

left to right via middle, and from right to left via middle. Then only

Nauli becomes complete.

Benefits :

� During the practice of Nauli, all the important internal organs of

the abdominal cavity, like stomach intestine, liver, spleen,

pancreas, urinary bladder, kidney etc. are exercised and

massaged due to which blood cirulation to these organs

increases and the organs become more energetic and active.

The organs become disease free.

� Diseases like indigestion, dyspepsia. constipation, urinary

disorders, kidney diseases, diabetes etc. get cured.

� Nauli makes the secretion of hormone from endocrine glands,

particularly from the sex-glands regular.

4.1.5 Kapalbhati (Cleansing of the Sinus)

Kapalbhati is a technique of inhalation and exhalation for

keeping the nasal cavity and the sinus clean. This technique has

been described, in the Hatha Yoga treatises like ‘Hatha Yoga

Pradipika’, ‘Gheranda Samhita’ etc. as one of the processes of

‘Satkarma’. Some teachers of yoga tries to popularise this kriya as

Pranayama also.

Technique : In order to practise Kapalbhati, sit on any one of the

meditative postures. Keep the hands on the respective knees. Now

inhale and exhale forcefully. In other words do ‘Puraka’ and ‘Rechaka’

forcefully. Need not to do ‘Kumbhaka’. Don’t give importance to

inhalation, inhalation will be automatic. Give importance to exhalation

only. Alongwith exhalation, the abdomen will contract inside. No force

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Satkarma, Mudra and Bandha Unit 4

is required. In this way, do Kapalbhati 100 times, at the rate of one

stroke per second. After 100 times, take rest for a while and then do

again. In this way, do Kapalbhati for atleast 500 times.

Kapalbhati is to practised on empty stomach. A minimum

gap of four hours is required between heavy meal and kapalbhati.

The best time to practise kapalbhati is the morning hours after toilet

and bath.

Benefits:

� Practice of Kapalbhati cleanses the nasal cavity and passage

and make it easy for breathing.

� Kapalbhati cures all diseases related to breathing and phlegm.

� Kapalbhati helps a lot in increasing the oxygen level in blood.

� As a result of this practice, the abdominal musclas become

strong.

� Kapalbhati prepares the respiratory organs and system for

pranayama.

Caution : People suffering from High Blood Pressure, Heart

Disease, Gastric ulcer etc. are not to practise Kapalbhati. In

case, they want to practise– they may do so after consultation

with medical expert and under the guidance of yoga specialist.

4.1.6 Tratak (Concentrated Gazing)

Tratak is a technique of gazing at an object or a point without

blinking the eyes, with rapt attention so long tears come out of the

eyes.

Technique : Sit on any of the meditative postures. Keep the spine

crect and body completely relaxed. Keep a lighted lamp of ghee,

or a lighted candle or a small photo, or a picture of a flower in front

of the eyes, about 2ft. away and at the same height of the eyes.

Breathing will be usual. Now fix your eyes on the object, and look at

to it without blinking the eyes and observe the object very minutely.

Don’t stress the eyes, simply keep the eyes open and observe the

46 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

object till tears come out. When tears come out, slowly close

the eyes and look to the shadow of the object appeared inside.

As soon as the shadow disappears, open the eyes again, and

repeat the process. After repetition of the process for few times,

close the eyes with the two palms for a minute or so. Then,

wash the eyes with cold water.

Over and above this technique, Tratak can be practised

by gazing at the rising sun, the moon and the stars at night.

Benefits :

� Eye diseases are cured. It is mention in the Gheranda Samhita

that regular practice of Tratak cures twenty kinds of eye

diseases.

� The power of eye-sight increases.

� Power of concentration and memory increase.

� Helps in developing intellectual talent.

� Mental anxiety, depressing, negative thoughts, insomnia etc.

are cured.

� The Third Eye (Ajna Chakra) become active.

4.2 MUDRA-BANDHA

Mudra-Bandhas are some such yogic techniques with the help of

which, the serpent power (Kundalini Shakti) is arisen in the body. The yoga-

shastras have mentioned the Mudras and the Bandhas together. The

Bandhas are also some kinds of Mudras.

‘Hatha Yoga Pradipika’ and ‘Siva Samhita’ have mentioned ten kinds

of Mudras, Siddha-siddhanta Paddhati has mentioned twelve and

Gheranda Samhita has mentioned twenty five knids of Mudras. Swami

Satyananda Saraswati has classified Mudras in five classes–

1) Hasta Mudra (Hand Mundras)

2) Mana Mudra (Head Mundras)

3) Kaya Mudra (Body posturel Mundras)

4) Bandha Mudra (Lock Mudras)

Tratak Dhyana

47Yoga Education-2

Satkarma, Mudra and Bandha Unit 4

5) Adhara Mudra (Perineal Mudras)

Hasta (Hand) Mudras are some gestures of hand done with fingers.

with the help of which the Prana Shakti (vital force) is generated in the hand-

portion during the practice of Yoga, which was confined inside, and stopping

it to diffuse out of the body. For example, Jnana-Mudra, Chin Mudra, Chinmoy

Mudra, Brahma Mudra etc.

Mana (Head) Mudras are indespensable parts of Kundalini

Yoga. Most of these Mudras are used while practising

meditation. These Mudras are performed by using the organs

situated in the facial region, like the eyes, the ears, the nose,

the tongue and the lips. For example, Nasikagra Dristi (Nasal

gazend). Bhrumadhya Dristi / Shambhavi Mudra (Eyebrow

Centre gazing), Khechari Mudra, Kaki Mudra etc.

Kaya (Physical postural) Mudra are some physical postures

combined with breathing and meditation. For example,

Viparitkarani Mudra. Pashini Mudra, Yoga Mudra etc.

In Bandha Mudras internal pressure is created by contracting

muscles or Nadis in some parts of the body. With the help of

the Bandhas the body is prepared for raising Kundalini Shakti,

by filling with Prana Shakti (vital energy). For example,

Jalandhara Bandha, Uddian Bandha, Mula Bandha, and Maha

Bandha.

In Adhara Mudras, it is attempted to the sexual energy, to

Ojas-shakti, raising it upward by contracting and pulling up the

Nadis of the sexual gland, the power centres situated in the

lower region of the body. For example, Aswani Mudra, Vrajoli

Mudra, etc.

The Bandha-Mudras are to be practised only after learning

these properly under the care of yoga specialist. Because, if

done properly, these are very much beneficial, but if practised

with mistake, there will be more harm than benefits.

Jalandhara Bandha

Uddian Bandha

48 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

4.3 YOGA - NIDRA (YOGIC SLEEP)

Yoga-Nidra is a conscious state in between wakefulness and deepsleep

where the body becomes fully relaxed and the mind moves systematically

deep into the internal world, withdrawing from the external world and

consciously absorbed there. In Yoga-Nidra, the practitioner goes from

awaken state to the dreaming state, then to the state of deep sleep, yet

remaining fully conscious. Yoga-Nidra is the method of deep relaxation of

body and mind. In this method. relaxation is done, not with effort, it is done

with awareness, mental concentration comes automatically.

Preparation :

� For Yoga Nidra, a calm, quiet and clutter free atmosphere is required.

� Comfortable sleeping arrangement where the body doesnot get any

discomfort.

� The place for Yoga Nidra should be neither too hot, nor too cold, it

should be temperate.

� There should be a gap of atleast four hours in between heavy meal

and Yoga Nidra. One can take light meal, but never with a full belly.

Technique :

� Spread a clean cotton bed-sheet on a comfortable cot or floor and lie

down on it in Savasana.

� Relax the whole body completely and close the

eyes. Breathing will remain usual.

� Now take the mental attention to the toes of the

right leg and observe for sometime the toes,

observe whether they are tensed or relaxed. If

they are found tensed, relax them. After relaxing the toes, come

mentally, gradually to the sole, the ankle, the calf muscles, the knee,

the thigh muscles and the buttock, observe mentally one by one and

then relex them gradually.

� After completion of the work of observation and relaxation of the right

leg, take your mental attention to the toes of the left leg and in the

same way observe and relax the parts of the left leg.

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Satkarma, Mudra and Bandha Unit 4

Yoga Nidra

� After both the legs, bring the mental attention gradually to the sexual

organ, abdomen, naval region and chest region and observe and relax,

one by one, and then come to the hands.

� Bring the mind to the fingers of the right hand first, observe the fingers

and relax them. After that, gradually take your attention to the wrist,

forearm, elbow joint, elbow, and the shoulder. Gradually observe and

relax the parts one after another.

� In the same way, take attention to the left had, and as in the right hand,

observe and relax the left hand from fingers to the shoulder.

� After that, gradually observe and relax front and back of the throat,

face, nose, eyes, forehead and at last the top of the head.

� After relaxing all the parts of the body one by one, take the mind out of

the body and see from above, your body lying on the bed or the floor.

� After observing this way for some time, bring the mind back slowly to

the body, take a deep breath and observe the feelings on the different

parts of the body.

� Spend sometime relaxing completely the whole body and mind.

� Then, slowly be conscious about your body. Roll to the right and sleep

for few minutes on the right side. After that, slowly get up and sit and

slowly open the eyes.

Benefits :

� In Yoga Nidra, the body and the mind are relaxed to the maximum, as

a result, the mind-body complex gets sufficient rest and becomes

energetic.

� Energy is preserved and becomes firms.

� The nerves become lively and active.

� The natural temperature of the body comes back.

� Mental stresses like anxiety, depression etc are removed.

� Negative thoughts are removed and mind is filled with positive thoughts.

� Tranquil state comes to the mind.

� Diseases like insomnia gets cured.

*** ***** ***50 Yoga Education-2

Satkarma, Mudra and BandhaUnit 4

UNIT 5 : MEDITATION

UNIT STRUCTURE

5.1 Preparation for Meditation

5.1.1 Selection of Place for Meditation

5.1.2 Selection of Time

5.1.3 Clothing etc.

5.1.4 Physical Environment

5.1.5 Sitting for Meditation

5.2 Kinds of Meditation

5.2.1 Tratak Dhyana

5.2.2 Raja Yoga Dhyana

5.2.3 Vipasana Dhyana

5.2.4 Transcendental Dhyana

According to sage Patanjali, Dhyana (Meditation) is the middle stage

of the process of controlling the mind called Samyama that starts with

Dharana (concentration) and ends with Samadhi (super-consciousness).

Dharana (concentration) is an endeavour to keep the mind fixed in a

particular place, work or thought. After ceaseless effort for long duration at

one time the mind become steady and remain in one place, one work, one

thinking. That state of mind is called Dhyana (Meditation). When in Meditation,

the meditator, object of Meditation and the process of Meditation become

one. That stage is called Samadhi (trench or snps-consciousness). In

otherwords, the deep and ripe stage of Dhyana is known as Samadhi.

5.1 PREPARATION FOR MEDITATION

5.1.1 Selection of Place for Meditation

A place which is free from the din and bustle of

everyday life, dust and dirt and insects, flies and mosquitos, a

place which is airy, calm and quiet should be selected for

Meditation. It is good, if the place is surrounded by natural

51Yoga Education-2

environment. Once the place is selected, don’t change it unless

and until an unavoidable situation arises for the same.

5.1.2 Selection of Time

For Meditation, one should fix a time according to one’s own

convenience and after fixing. One should maintain the time always.

Dawn is the best time for Meditation. One may practise Meditation

twice or thrice a day.

5.1.3 Clothing etc.

For Meditation, clothing should be loose, airy, clean and tidy.

Cloth or carpet used for sitting are to be kept clean. These materials

are not to be given to others for use and these should be kept

separately.

5.1.4 Physical Environment

Before sitting for Meditation, it is required to purify the internal

and external parts of the body by evacuating stool and urine and

taking bath. One shouldn’t practise Meditation when he is hungry or

with full stomach.

5.1.5 Sitting for Meditation

While practising Meditation, the mind should be fixed on one

thought for a long time without any movement of the body. During

that period, the mind should be kept free from the external world as

well as from body-consciousness. But, one feels physically

uncomfortable, pain in different parts of the body, numbness on feet,

if one is habituated to long-time sitting. As a result, the mind is

distracted from the object of Meditation. In order to keep the body

free from discomfort, pain etc., it is required to prepare the body by

practising a few meditative asana before starting Meditation.Meditation

52 Yoga Education-2

MeditationUnit 5

During Meditation, the head, neck and the trunk are to remain

erect, the body in a parpendicular position on the floor, the hands on

the knees with Jnana-Mudra and all the muscles of the body relaxed.

The eyes are to be fixed either on the tip of the nose or on the middle

of the eye-brows, or closed.

It is required to practise a few rounds of Pranayama before

sitting for Meditation. Pranayama makes the body light and prepares

the mind for Meditation by increasing concentration. In order to

prepare the mind for Meditation practice of Pratyahara is also very

essential.

5.2 KINDS OF MEDITATION

There are many techniques of Dhyana (Meditation). The saints and

sages of ancient times found out different methods of Meditation in order to

suit men of different natures. For example, Trataka Meditation,

Brahmakumari’s Raja Yoga Meditation, Maharshi Mahesh Yogi’s

Transcendental Meditation, Theravada Buddhist’s Vipasana Meditation

(Popularised by Satya Narayan Goenka), Prana-Dhyana etc. These different

methods of Meditation are to be learnt from the Gurus (teachers), because

they don’t divulge the secret of the main principles and techniques which

they keep as secret, and give only to the initiates.

5.2.1 Tratak Dhyana

For practising Tratak Dhana, first of all, place a lighted

candle/lamp or a photo/idol of any god/goddess or a symbol or a

flower at such a height so that you can see straight when you get

seated. Now sit in any of the Meditative Asanas, about three feet

away from the object, keep the head, neck and spine erect. Keep

the hands on the knees in Jnana Mudra. Relax all the muscles of

the body and sit at ease. Now start gazing at the object kept in front

of you and observe very minutely its different parts and try to

remember the parts. While gazing at the object keep the eyes at

53Yoga Education-2

Meditation Unit 5

ease without any strain on them. After observing the object this way

for some time, close the eyes and try to clearly vitualise the picture

of the object in your mind. Then, again, open your eyes and repeat

the process, a few more times. After that, close the eyes with the

palms of both the hands for a few minutes. After completion of the

process get up and sprinkle cold water on the eyes, for some times.

5.2.2 Raja Yoga Dhyana

For practising Raj Yoga Dhyana, sit in any one of the Meditative

Asanas. Keep the head, neck and spine erect. Relax all the muscles

of the body and sit at ease. Keep your eyes open. Look to the middle

of the forehead where the eyebrows are meeting. That is the place

where Ajna Chakra is there. According to the Brahmakumaris, that

is the place where Atman resides. Now mentally try to vitualise the

Atman. Then, try to connect mentally the Atman with the

Paramatman, which, according to the Broahmakumaris, resides in

Paramdham, and which exists at the topmost layer of the universe.

And then, try to have direct contact with Paramdham.

5.2.3 Vipasana Dhyana

Vipasana Dhyana is a Meditation process of Theravada

Buddhism. This process has been popularised in India by Satya

Narayan Goenka, in the seventh decade of the last century.

For practising Vipasana Dhyana, sit in any of the Meditative

Asanas. Keep the head, neck and the spine erect, and the body

relaxed and at ease. Close the eyes and concentrate your mind on

breathing. Observe breathing and the feeling inside while inhaling

and exhaling. Gradually, go deeper and deeper into the feelings,

starting from inside the nose to the inside of the whole body.

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5.2.4 Transcendental Dhyana

The process of Transcendental Meditation has been made

popular throughout the globe in the last part of the last century by

Maharshi Mahesh Yogi.

For practising this Meditation, sit in any of the Meditative

Asanas. Keep the head, neck and spine erect and the body relaxed

and at ease. Keep the hand in Jnana Mudra on the knees. Close

the eyes. Don’t control the mind, allow it to move according to its

own will. As the mind is fickle as a monkey, it doesn’t remain in one

thought and moves from one to the other. Don’t try to hold the mind

in one thought. Only follow it and see where it goes. At one time, it

will become stable by itself. After few days of practice in this way,

the Gurus (teachers) give a short ‘Mantra’ to the practitioners, filling

their nature, to be repeated mentally while meditating. This ‘Mantra’

is to be repeated without taking any care, the mind is not to be bronght

to the ‘Mantra’. After long practise in this way, at one time, the mind

goes to the transcendental state. In other words, it crosses the barrier

of the conscious state, and enters into the super-conscious state.

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Meditation Unit 5