Yoga Notes in English Class 11 Physical Education Chapter-3 Book-1

 

Meaning of yoga and its importance

The word 'Yoga' is derived from the Sanskrit root word 'Yuj' which means to join or combine.

• According to Patanjali - "Chittavrittinirodhah is Yoga."

• Maharishi Veda Vyas - "Yoga is Samadhi."

In the Bhagavad Gita, Sri Krishna has said that "Yoga is the skill in actions. 

Importance of Yoga 

• Our body can remain healthy through yoga.

• Increased heart and lung function.

• With regular practice the body remains disease free.

• Helpful in removing fatigue.

• Increase in memory power.

• Improvement in physical structure.

Introduction to Ashtanga Yoga

The main purpose of yoga is to gain control over one's mind. This is also possible if a person follows the eight elements through Ashtanga Yoga, which is suggested by Maharishi Patanjali.

Yama:

Ashtanga is the first part of yoga.

The meaning of the word Yama is to concentrate on the self by removing the senses and mind from inauspicious feelings like violence etc.

The five Yamas are:

• Non-violence

• Truthfulness

• Asteya (Non-stealing)

• Celibacy/Moderation

• Non-possessiveness

Rules (Niyama):

Ashtanga is the second part of yoga.

This means that a yogi should have the following habits in his life:

• शौच (Cleanliness)

• Contentment

• तप (Discipline)

• Self-study

• Devotion to God

Asana:

• Sitting steadily and comfortably in any posture is called asana.

• By doing this the mind of the yogi remains stable.

• Asanas provide activity to every part of the body, making them active, healthy and flexible.

Pranayama:

• After becoming stable in the asana, controlling the natural speed of inhaling and exhaling is called pranayam.

• By doing this process the body and mind get purified.

Withdrawal (Pratyahara):

• Through Pratyahara, the practitioner gains complete control over his senses.

• The senses like sound, touch, form, taste, smell etc. have to be removed from the path of self-welfare, or stopped from distracting the mind.

• When Pratyahara is accomplished, the yogi conquers his senses and experiences supreme happiness.

Dharana:

When through pratyahara the senses and mind are removed from the gross objects and focus on the subtle goals, soul, supersoul etc., it is called dharana.

Meditation (Dhyana):

• During meditation, the focus remains on a single subject or target.

• Through this practice, one attains bliss, peace and absorption into the true nature of the soul.

Samadhi:

• The most advanced and final stage of Ashtanga Yoga.

• In this state, the person takes his consciousness beyond physical existence.

• The unification of the soul and the Supreme Being.

• To attain this state, deep concentration and mental discipline is required. 

Introduction to Yogic Kriyas (Shatkarmas):

• Yogic Kriya (Shuddhi Kriya) is a process in which the entire body of a human being is purified through six actions.

• Through this, human health improves.

• Purification takes place internally.

• These activities should be carried out only under the supervision of an experienced person.

Compound actions

• Neti Kriya

• Washing action

• Settlement verb

• Naulikraya

• Trataka Kriya

• cranial bhaati kriya

Neti (Neti):

• Procedure to clean and purify the nasal passages.

Dhauti:

• Cleaning of the alimentary canal.

Nauli:

• Massage and strengthening of the abdominal organs.

Basti:

• Bowel lavage and cleansing technique.

Kapalabhati:

• Breathing techniques for cleansing the frontal lobes of the brain.

Trataka:

• For deep meditation, concentration and strength.

Pranayama 

• Pranayama is made up of two words – Prana (life energy) and Yama (control). It means controlling the life energy in the right way so that we can stay healthy.

• This is a process in which we inhale and exhale our breath properly, which gives more energy to the body and calms the mind.

Three main steps of Pranayama:

• Puraka (breathing) – take a deep breath in.

• Kumbhaka (holding the breath) – holding the breath for some time.

• Rechak (exhalation) – letting the breath out slowly.

Active Lifestyle and Stress Management through Yoga

Active lifestyle through yoga 

Yoga helps to make the mind calm, happy and healthy. It balances our body, mind and intellect in the right way. Yoga helps us to know ourselves and do our work properly.

Benefits of yoga:

• It strengthens every muscle, bone, nerves and organs of the body.

• Keeps all systems of the body healthy.

Benefits of Pranayama:

• This is a special breathing technique, which gives new energy to the body.

• Calms and controls the mind, making the person feel refreshed.

• Helps in reducing anxiety, high blood pressure and other mental-physical problems.

Stress Management through Yoga Nidra

In Sanskrit "yoga" means union or awareness, and "nidra" means sleep. Yoganidra is a state where the body seems to be asleep, but the mind remains aware and active at a deep level.

benefits of yoga nidra

• It provides deep peace and reduces stress and anxiety.

• Helps in reducing depression and bad habits.

• Reduces pain and dependence on medications.

• Relieves insomnia and improves sleep quality.

• Helps to improve learning ability and acquire new skills.