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 Teacher Education, KKHSOU

Course Coordinator : Devajani Duarah, KKHSOU

January, 2017

© Krishna Kanta Handiqui State Open University. This Self Learning Material (SLM) of the Krishna Kanta Handiqui State Open University is made available under a Creative Commons Attribution-NonCommercial-ShareAlike4.0 License (international): http://creativecommons.org/licenses/by-nc-sa/4.0/

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Printed and published by Registrar on behalf of the Krishna Kanta Handiqui State Open University.

Headquarters : Patgaon, Rani Gate, Guwahati - 781017 City Office : Housefed Complex, Dispur, Guwahati-781006; Web: www.kkhsou.in COURSE INTRODUCTION

This course on “ 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 on supine position and in prone on position. 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 . -Bandhas are some such yogic techniques by the help of which serpent power ( Shakti) is arisen in the body. They are called ‘Satkarmas’. This unit also deals with Mudra- and , as the method of deep relaxtion of body and mind. According to Sage Patanjali, Dhyana() is the middle stage of the process of controlling the mind, called ‘’. 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. CONTENTS BLOCK - 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, 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, , Setubandhasana, Supta Padangusthasana, Jathara Parivartasana, , Prone on Position Type; Bhujangasana, Salabhasana, , Naukasana.

UNIT 3: Pranayama (Marks 10) Page : 24-36 Preparation for Pranayama; Sectional Breathing and Complete Breathing, Kapalbhati, , 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; (Stomach Wash), (Large Intestine Wash or Yogic Enema), (Nasal Cleansing), , 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, Dhyana, Vipasana Dhyana, Transcendental Dhyana. UNIT 1 : SURYA NAMASKAR

UNIT STRUCTURE 1.1 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

Yoga Education-2 5 Unit 1 Surya Namaskar

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

Hasta Uttan 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, Pada-hastasan keeping the toes on the floor and without bending the knees. Aswa-Sanchalan

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.

Mountain Posture

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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.

Astanga Pranam

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.

Bhujangasan

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.

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 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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8 Yoga Education-2 UNIT 2 : CULTURAL ASANAS - LYING ON FLOOR TYPES

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 POSITION TYPE

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

Ekapada Pawan Muktasana the same, do the 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

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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 Uttan-Padasana 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 Viparit Karani 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 Yoga Education-2 11 Unit 2 Cultural Asanas - Lying on Floor Type

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 Sarvangasana 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, and as a result, the gland becomes healthy. Its function become regular. All thyroid problems are removed.  It helps curing insomnia, constipation, stomach ulcer, varicose vein, 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.

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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 Matchyasana 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.

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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 Halasana 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 Setubandhasana position in the reverse way.

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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 Supta Padangusthasana toe of the leg with the fingers of

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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 Jathara Parivartasana both the legs together, take them to the left, alongwith

16 Yoga Education-2 Cultural Asanas - Lying on Floor Type Unit 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 Jathara Parivartasana 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

Yoga Education-2 17 Unit 2 Cultural Asanas - Lying on Floor Type

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 Purna Chakrasana 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 Bhujangasana simultaneously raise the head and then the

18 Yoga Education-2 Cultural Asanas - Lying on Floor Type Unit 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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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 Salabhasana 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

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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 Dhanurasana 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

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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.

Naukasana

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

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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. ******** ***

Yoga Education-2 23 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 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, Chin Mudra at ease. There are a number of ‘’ prescribed for the 24 Yoga Education-2 Pranayama Unit 3

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 Chinmoy Mudra 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 Adi Mudra 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, Brahma Mudra the mid-lobe is filled by clavicular expansion. The position is

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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 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

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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), (retention) and Rechaka (exhalation) all the three are there in Bhastrika. If Bhastrika is performed in order to make the

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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 Chandra Anulom Vilom inhaling and exhaling through the left nostril. 28 Yoga Education-2 Pranayama Unit 3

Benefits :  In Chandra Anulom Vilom, breathing is done through the chandra . 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 , 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. Surya Anulom Vilom (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

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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 Pranayama Unit 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

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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

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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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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 Sitkari Pranayana 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

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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 : Bhramari  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

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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 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-Bandha 4.3 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.

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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 . 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

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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

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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

Vastra Dhauti 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

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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 . 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.

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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