Kriya, Pranayama, Mudra And Bandh


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Kriya, Pranayama, Mudra And Bandh

CLASS-VII

6

Notes

KRIYA, PRANAYAMA, MUDRA AND BANDH

Kriyas are Yogic cleansing techniques, which helps in cleansing your internal organs, like eyes, digestive tract, respiratory tract, nasal passage. Pranayama techniques help create awareness in the body through slow and deep breathing. It also helps to increase your lung capacity. Pranayama helps to slow down the breath and Kriyas helps to remove toxins from the body.Mudra's are a combination of subtle physical movements which alter mood, attitude and perception, and which deepenawareness and concentration.The Sanskrit word Bandha means to 'hold', 'tighten' or 'lock'. In basic terms, Bandhas are muscular contractions in different areas of the body. In basic terms, Bandhas are muscular contractions in different areas of the body. When the Bandha 'lock' is released, this causes a strong surge of energy flow throughout the body and this helps to strengthen, renew and rejuvenate the internal organs and circulatory system, reduce stress and mental restlessness and create a greater sense of harmony and balance.
There are three principle Bandhas in the body, and a fourth that ties them all together.

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Kriya, Pranayama, Mudra And Bandh
• Mula Bandha - anal lock • Uddiyana Bandha - upward abdominal, lifting of the
diaphragm
• Jalandhara Bandha - chin lock
The Bandhas can be practiced together or individually during asana, pranayama, mudra, visualization, and meditation. It is advisable to fully release the Bandhas in final resting pose.
Mudra are the hand and finger gestures. They are effective and simple tools to employ for self-soothing, energizing, settling emotions, and focusing. Your fingers are like electric circuits, connecting and redirecting prana. In Sanskrit, mudra translates to "sealing in the energy". You easily use mudras to feel better, calm down, and even energize.
Slowing down the breath through Pranayama practice helps the children in calming down the mind, and makes them free from anxiety, hyperactivity and anger. Pranayama and Kriya keeps you physically and mentally healthy. Mudra's bring more consentration to children.

OBJECTIVES
After studying this lesson, you will be able to:
• practice Pranayam and Kriya; • revise the practices from level 1 and 2, then move on to next
level and
• practice additional Shitali Pranayama, Mudra and Bandha Pranayama.

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Kriya, Pranayama, Mudra And Bandh
6.1 KRIYAS
Kriya in Sanskrit means "completed action." It is also cleansing technique. There are six Kriyaswhich helps to cleanse various internal organs. Kriyas are Yogic cleansing techniques, which helps in cleansing your internal organs like, eyes, digestive tract, respiratory tract, nasal passage. Here in this lesson we will learn Trataka - Jatru Trataka and Jyoti Trataka, Kapalabhati and also Jala neti, which helps to cleanse your eyes, frontal lobe and nasal passage.
• Trataka is for cleansing the eyes. It prevents eye disease both muscular and optical if they are practiced regularly. Itboosts concentration, memory and promotes strong, healthy eyes.
• Kapalabhati is for cleansing frontal lobe
• Jala Neti is the process of cleaning the nasal passage using water.
Trataka is a Sanskrit word, which means "to look" or "to gaze." As such, this meditation technique involves starting at a single point of focus. The object of focus may be tip of the thumb (Jatru) or candle flame (Jyotir Trataka).

CLASS-VII
Notes

I. VAMA- DAKSHINA JATRU TRATAKA
• Make a fist of your left hand, raise your thumb, • Take the left hand left way as long as possible without losing
sight of the tip of the thumb.
• Maintain for a while more in the extreme end and bring the left hand to the centre.

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Kriya, Pranayama, Mudra And Bandh

• Maintaining the left hand at the centre, move the right hand as above, making a fist and raising the thumb right up.
• Do not move the head. • Move the eyeball. • Repeat the whole thing three times. • Do simple palming. • Give more and more relaxation. • Do Bhramari Pranayama.
II. UBHAYA JATRU TRATAKA • Stretch both the hands in the front. Raise the thumbs up.

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• Start gazing at both the fingers. • Start taking the right finger right way and the left finger left
way. • Maintain to gaze both thumbs simultaneously. • If you cannot see both bring them little closer and maintain
there. • Slowly bring back both hands together without losing
simultaneous sight of both thumbs. • Do palming. • Relax the arms. • Slightly bend the head. • Support the arms on the chest. • Take a deep breath. Press the surrounding eyemuscles. • Do Bhramari Pranayama. • Enjoy the vibrations of Bhramari through the surrounding eye
muscles

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III. EYE WASHING WITH CUP
Practice: • Take an eye cup, fill it with water. • Close the left eye with the left hand,
bring the eye cup near the right eye with the right hand. • Keep the right eyeball in water.

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• Repeat blinking - closing and opening the eye at least 7 times. • Hold the eye cup with left hand bend to right and allow all the
water to fall down over the right eye ball. • Similarly repeat on the left side also. • After completion on both sides, gentle massage on the muscles
above and below the eye ball so that any water remaining will fall down. • This is called Tear Sac Massaging. Benefits: • This practice washes the eyes. • Removes allergies. • Extremely useful in eyesight improvement.

IV. JYOTI TRATAKA Trataka is the practice of focusing on a fixed gazing point. Jyoti Trataka involves gazing at a flame. PREPARATIONS: • Get candles, candle stand and match box.

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• Wash your eyes with cool and clean water before starting the practice for good result.
• When you practice in a group, sit around the candle stand, making a circle at sufficient distance from the candle stand (1.5 to 2 meters). Keep the candle at the same level as the eyes.
STHITI:
• Sit in any meditative posture. • Keep your spine and neck erect perfectly vertical to the ground. • Slowly close your eyes and collapse your shoulders. • Relax the whole body completely and face with a smile. • Let us start Jyoti Trataka i.e.,"Effortless gazing or Focussing".
• Gently open your eyes with a few blinks and look at the floor. Do not look at the flame directly.
• Slowly shift your vision to the base of the candle stand, then move to top of the stand, then to the candle and then slowly look at the flame of the candle.
• Now, start gazing at the whole flame without any effort. Do not blink your eyes.
• If you feel any irritating sensations in your eyes use your willpower and gaze in a relaxed way. If tears appear, allow it to flow freely. Let the tears wash out the impurities from the eyes.
• Gaze at the flame about 30 seconds.

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Kriya, Pranayama, Mudra And Bandh
• Slowly close your eyes, rub your palms against each other for a few seconds, form a cup of your palms and cover your eyeballs.
• Gently press and release palm. • After completing five rounds, gently drop your hands down. • Feel the cool sensation around the eyeballs. Relax for a few
seconds. Do not open your eyes immediately. • Next step we shall we combine palming with breathing and
Bhramari. First apply constant pressure around your eyes, then inhale and chant Bhramari Mm....; feel the vibrations of Bhramari throughout the body; repeat the same. • Inhale - chant Mm.... as you exhale, inhale Mm...., inhale Mm.... And the last round inhale Mm....; feel the sound resonance in the entire head region especially round the eye region. Benefits :
• It makes the eyes clear, bright and radiant. • It cleanses the tear glands and purifies the optical system.
• It is an excellent preparation For meditation. • Strengthens eye muscles • Improves concentration and memory • It is important to note here that: • Trataka Kriya helps to bring in concentration, which helps to
focus on your studies.

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• It prevents eye disease both muscular and optical if they are practiced regularly.
• Trataka and Eye washing with cups helps to cleanse your eyes and also allergies, which helps in improving your eyesight and concentration.
• Trataka Practice can be done by focusing on a small dot, moon, rising setting sun and green leaf without blinking.

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V. JALA NETI
Jala Neti is the process of cleaning the nasal cavity using water.Salted lukewarm water is used to get rid of the congestion and blockages of the nasal and the respiratory tract.
Practice : • Stand with legs apart. • Hold the Neti pot in your right hand. • Insert the nozzle of the Neti pot into
the right nostril. • Keep the mouth open and breathe
freely through the mouth. • Tilt the head first slightly backwards, then forwards and
sideways to the left so that the water from the pot enters the right nostril and comes out through the left by gravity.Allow the flow till the pot is empty. • Repeat the same on the left side. • After finishing the process on both the sides, exhale forcefully from both the nostrils in all directions to get all the water out of the nostrils. This is the process of Kapalabhati.

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Kriya, Pranayama, Mudra And Bandh
Benefits : • Neti Kriya helps in curing sinusitis, ailments of nose, throat
and eyes. • It helps to reduce colds, coughs and allergies. • It helps in reducing the congestion and blockages of the nasal
passage and encourages smooth breathing exchange through the nostril. It is important to note here that: • Water for Jala neti - Take 500 ml filtered lukewarm water and add 1 tsp. salt to it. • AfterperformingtheJalaneti,Kapalbhatishouldbeperformedto dry the nasal region. • Gently breathe through the mouth while performing the Neti kriya

INTEXT QUESTIONS 6.1
1. Trataka is a sanskrit word, which means ……….or ……….
2. Eye washing with cup helps in removing eye …………….
3. Jala Neti is the process of cleanising the …………….using water.
6.2 PRANAYAMA
Prana means energy and Yaama is to regulate. Pranayama is that which regulates the energy. Pranayama help to make the breath slow and rhythmic. When the breath slows down, mind becomes calm.

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Kriya, Pranayama, Mudra And Bandh