Chapter Introduction

Prāṇāyāma is often described as breath control, but it is more than simple breathing exercises. It is a practice of regulating breathing and developing awareness of the body and mind.

Prāṇāyāma is best practised after āsanas as part of a complete yoga routine.

Practices revised from the previous grade

Safe Prāṇāyāma Guidelines

1. Always breathe naturally through the nose.
2. Sit comfortably with the back straight.
3. Start slowly and gradually increase practice time.
4. If you feel dizzy or have respiratory problems, tell your teacher immediately.
5. Practise regularly and progress gradually.

In this grade, two additional practices are introduced: Sūrya Bhedana Prāṇāyāma and Chandra Bhedana Prāṇāyāma.

Sūrya Bhedana Prāṇāyāma

Public-domain Wikimedia Commons image used for yoga breathing illustration.

Keep the eyes, temples, eyebrows and forehead relaxed throughout the practice.

Step-by-Step Practice

Benefits

• The textbook says it strengthens the immune system.
• It is described as improving digestive-system efficiency.
• The textbook states that it helps with asthma, colds, low blood pressure and gastric problems.
• It is described as increasing body temperature and helping in weight loss.
• The textbook also mentions its traditional association with destroying intestinal worms.

Limitations

• Students with heart problems should avoid this practice.
• Students suffering from fever should avoid it completely.
• Never practise Sūrya Bhedana Prāṇāyāma immediately after eating.

Chandra Bhedana Prāṇāyāma

Step-by-Step Practice

Benefits

• The textbook says that it cools the body and reduces body heat.
• It is described as reducing laziness.
• It is described as helpful in relieving stress and agitation.

Limitations

• It should not be practised during winter.
• Students suffering from asthma should avoid this practice.
• Students with heart disease should avoid this practice.

Mudrās

Some mudrās can involve the whole body and combine āsana, Prāṇāyāma and focused visualisation. Ancient yoga texts describe mudrās as an important part of yoga practice.

Taḍāgī Mudrā – The Pond Gesture

In Sanskrit, Taḍāgī means a human-made pond or reservoir, while Mudrā means a seal or gesture. Taḍāgī Mudrā creates a pond-like shape with the body during a seated forward bend.

Step-by-Step Instructions

Relaxation: Relax in Śhithila Danḍāsana.

Benefits

• Strengthens the diaphragm.
• Tones the pelvic floor muscles.
• Improves appetite.
• Helps with digestive disorders, according to the textbook.

Limitations

• Students who have undergone recent surgery should avoid this practice.
• Students with hip or leg injuries should avoid it.
• Students with heart disease should avoid it.
• Students with hernia should avoid it.

Pratyāhāra

Our five senses are sight, hearing, taste, touch and smell. Pratyāhāra teaches us to reduce the pull of outside distractions and develop inner awareness.

Meaning of the Word

The textbook compares Pratyāhāra with a tortoise drawing its limbs into its shell. In the same way, we gently draw our attention away from distractions.

Indriya Pratyāhāra

Indriya Pratyāhāra means control or withdrawal of the senses. It helps us turn our attention inward and improve concentration.

Verse from the Kathā Upaniṣhad

Activity: My Inner Tortoise Shell

1. Sit comfortably with your eyes gently closed.
2. Focus on your breath even when there are distractions around you.
3. Imagine that you are a tortoise slowly drawing your senses inside its shell.

Sight

Stop focusing on things around you and focus on the darkness behind your eyelids.

Hearing

Try not to focus on outside sounds. Listen quietly to your thoughts.

Smell

Notice the air moving in and out of your nose without becoming involved with outside smells.

Taste

Notice the taste in your mouth without trying to change it.

Touch

Notice how your body is sitting or resting without becoming too involved in the sensations.

Take a few slow breaths while your senses are inside your imagined shell. Then slowly bring your awareness back to the outside world.

This simple practice can be useful while studying, paying attention in class or dealing with overwhelming feelings.

Dhāraṇa, Dhyāna and Samādhi

Focus

Focus means keeping attention on one point or object. It has two important parts:

1. Keeping the mind within a specific boundary.
2. Choosing to stay with one thing even when distractions appear.

What is Dhāraṇa?

Dhāraṇa means holding or absorbing the mind in a specific area or object. The focus can be a thought, object, sound, mantra, breath or another chosen point.

Practising Dhāraṇa helps make the mind more stable and less likely to wander. It can support peace and emotional balance.

Jyoti Trāṭaka

The textbook introduces preparatory exercises before practising Jyoti Trāṭaka.

Preparatory Practice

Preparation of Light

In a darkened room, place a lamp or candle on a table. Students sit around the table, about an arm’s length apart. Carefully light the lamp or candle.

Dhyāna

Public-domain Wikimedia Commons image illustrating meditation in a seated posture.

Dhyāna can be understood as deep concentration in which the mind remains steadily connected with one object.

Simple Meditation Practice

1. Sit comfortably in Sukhāsana or Vajrāsana.
2. Keep the spine erect and close the eyes.
3. Move your awareness to your breathing.
4. Observe the breath for a few moments.
5. If thoughts appear, do not worry. Gently bring attention back to the breath.
6. Practise for a few minutes.

Samādhi

The textbook gives the example of a master musician who becomes so skilled that playing the instrument seems effortless and natural. This effortless oneness is used as an example to explain Samādhi.

Krīḍā Yoga

Play supports physical and mental well-being. It does not always need strict rules or a fixed result. Children can create rules, explore movement and participate actively.

Nāmasmaranam

Nāmasmaranam is an indoor group game that helps improve memory.

How to Play

1. All students sit in a circle.
2. When the whistle blows, each student identifies a yogic concept individually.
3. Examples include Yama, Niyama, names of the Sun, āsanas, Prāṇāyāma and Mudrās.
4. A student who cannot name a concept or repeats one already mentioned is considered out.
5. A special clap or cheer can be given at the end.

HA-HA-HA

How to Play

1. All students sit in a circle.
2. At the whistle, the first student says “HA” once.
3. The second student says “HA HA” twice.
4. The third says “HA” three times, and so on.
5. The number should not be more than five.
6. The words should be spoken clearly.
7. A student who laughs or says the wrong number is considered out.

Nurturing Emotional Well-being During the Transition Phase

Adolescence is described in the textbook as a period of rapid physical, mental and emotional changes, including puberty.

Helpful Ways to Handle Emotional Changes

• Understand and respect positive cultural values.
• Be aware of your thoughts and feelings.
• Stay determined in your efforts.
• Choose supportive friends.
• Talk to a trusted elder, teacher or counsellor when needed.
• Do not keep difficult feelings bottled up.
• Practise meditation and calming activities.
• Enjoy creative activities and hobbies.
• Spend time in nature and take nature walks.

Yoga Practices for Anxiety and Anger Management

The textbook mentions a daily routine containing loosening exercises, Sūrya Namaskār, āsanas, relaxation techniques, Prāṇāyāma, Mudrās and Dhyāna.

These practices can support everyday stress management, but the textbook clearly states that yoga is not a replacement for professional help.

Thoughts, Desire and Anger

The textbook explains that frustration and anger can sometimes begin with our own thoughts. The Bhagavad Gītā describes a chain in which repeated thinking about something can lead to attachment, attachment can lead to desire, and an unfulfilled desire can lead to anger.

Verse from the Bhagavad Gītā

Quick Revision: Chapter 4 at a Glance

Important Differences to Remember

Book-Based Short Revision Questions

Chapter Safety Reminder

• Practise yoga and Prāṇāyāma under proper guidance.
• Keep the spine comfortable and upright during seated breathing practices.
• Do not force or hold the breath beyond your comfort.
• Start slowly and increase practice gradually.
• Stop and tell the teacher if you feel dizzy or uncomfortable.
• Follow the limitations given for each practice.
• Students with health conditions should follow appropriate professional guidance.

Chapter Summary

Chapter 4 introduces Prāṇāyāma as more than simple breathing exercises. It explains Sūrya Bhedana and Chandra Bhedana, introduces Taḍāgī Mudrā, and explains Pratyāhāra as turning the senses inward.

The chapter then explains Dhāraṇa, Dhyāna and Samādhi as practices related to concentration and stillness of the mind. It also introduces Krīḍā Yoga, memory and group games, emotional well-being, and ways yoga practices can support everyday stress and anger management.