6. What are the six hygienic duties and why are they necessary?

According to “Hatha-Yoga Pradipika” there are 6 hygienic duties in Yoga practice. These six cleansing techniques are aimed to clean the body from impurities, phlegm, and excess fat, they clean the respiratory, digestive eliminatory and nervous system thus ensuring the full benefits of the breathing exercises. In other words, by performing this cleaning practices, we saving energy produced and accomulated from pranayam and asanas for further “development” and “awakening” rather , than cleaning and detoxifying the body. It’s necessary to note, that advanced kriyas must be performed with expert’s monitoring and previous consulting for contraindications.

1.Dhauti (washing)

a) Antar-dhauti (internal-washing)

· Vatsara (plavini) dhouti wind purification
· Varisara (shankhaprakshalana) dhouti water purification
· Vahnisara (agnisara ) dhouti fire purification
· Bahiskrita dhouti cleansing the intestines

b) Danta-dhauti
· Jihva (tongue)-sodhana
· Danta -moola (teeth)-dhouti
· Karna (ears)-dhouti
· Kapalrandhra (frontal sinuses)-dhouti
· Chakshu (eyes) dhouti

c) Hrid-dhauti ( heart area: chest and throat cleaning)

· danda dhouti cleansing with a stalk (plantain, turmeric or cane)
· vastra dhouti cleansing using stripe of cloth
· vaman dhouti vomiting cleansing procedures


d) Mola-sodhana

Cleansing the rectum with water, using finger of one hand or stalk.

2. Basti (colonic irrigation)

Kind of Yogic clyster’s procedure (though without outside pressure, that medicine clyster use) for cleaning colonic intestine.

a) djala (water)
b) sthala (dry)

3. Neti (nasal cleansing)

Practice for clearing the nostrils and head sinuses.
a) djala (water) neti
b) sutra (thread, catheter) neti
c) ghrita; dugdha (milk) neti


4. Trataka (cleansing vision)

In this practice an object is gazed at without blinking, until the eyes begin to water.
a) antar (internal)
b) bahir (external)

5. Nauli

The practice of contracting and isolating the rectus abdominis muscle.
a) Dakshina (right)
b) Vama (left)
c) Madhjama (middle)

6. Kapalbhati (cleansing breath)

Kapal – skull or forehead, bhati – light, luminous. Breathing technique , clearing the frontal air passages.
According “Gherand Samhita” there are 3 kinds of Kapalbhati
a) Vatkrama (breathing)
b) Vjutkrama (backwards) using water as in djala-neti, but suck it in through both nostrils and let it drain through the mouth.
c) Shitkrama (cold or passive) take water in the mouth and let it out through the nostrils.

5. Briefly describe 8 sitting postures and why they are important.

Apart from being valuable exercises in themselves, limbering the legs, hips and pelvic, strengthening the back and improving posture, sitting postures provide the optimal positions for practicing breath control ( Pranayama ) and meditation. Common for all sitting postures are: straight back and head poised in line with spine, which allow gathering and conserving vital energy in nerves energy centers (chakras). In most sitting postures reflexive zones on feet and legs stimulated, which has effect on energetic level.

Easy Posture (Sukhasana)
The most practical cross-legged posture for beginners. The ankles are crossed tailor fashion (vary ankles position, one time left over right, another vice-versa) and the knees taken down as low as possible (still comfortable). Head, neck and spine should be held in a straight vertical line. The right hand rest on the right knee, and the left hand on the left knee. Breath freely.

Egyptian (or Chair) Posture

Can be employed if the Easy Posture is too uncomfortable.
Sit on straight-backed chair, the head and spine in vertical line, the feet resting on the floor, the feet and knees together, the palm of the left hand flat on the left thigh, the palm of the right hand on the right thigh. Breath freely.

Perfect Posture (Siddhasana)
Very stable pose, often used for sitting in meditation.
The right leg is folded, and the heel brought in against perineum. The left leg folded and the left heel is pulled back against the pubic bone, and the outer edge of the left foot, sole upturned, is inserted in the fold between the calf and thigh of the right leg. The thighs and knees of both legs are kept flat on the floor. The right palm on the right knee and the left palm on the left knee. Sit firmly on the buttocks and legs, keeping the head and backbone poised in a vertical line. Breath freely and deeply. Stay motionless an least one minute; then repeat reversing positions of the legs.

Lotus Posture (Padmasana)

This is probably the best recognizable pose in Yoga. It provides rock like stability for advanced practice. Sit on the floor with the legs extended, bend the left leg at the knee, grasp the left ankle and pull in the left foot so, that it rests, sole upturned, on the top of the right thigh, as high up it, as possible. Bend the right leg at the knee, grasp the right ankle at pull in the right foot so, that it rests, sole upturned, on the top of the left thigh as high up it , as left up right thigh.
For this posture flexibility of the ankles is required. But there are always easier alternatives.


Thunderbolt Posture (Vajrasana)
This pose provides the starting position for many beneficial postures. More than that provides gentle massage of reflexive zone of the foot, thus stimulating energy current to many internal organs connected with this zone.
Kneel on the floor with knees together and sit back on the inner edges of the upturned feet. Toes are together and heels are apart, supporting the outer edges of the buttocks.

Cow Face Posture (Gomukhasana)

Sit in the preceding Thunderbolt Posture. Flex the right arm, raise the right elbow high and lower the hand down the centre of the back. At the same time bend the left arm behind the back and bring the left hand up the spine until the fingers of the right and left hands hook together. Reverse the arms position and repeat.
The pose improves posture, limbers the shoulder joints, strengthens and tones the muscles of the shoulders, upper back, and upper arm. Helps prevent bursitis.


Prosperous Posture (Svastikasana)
Cross the ankles so that each foot is inserted between the thigh and the calf of the opposite leg. The knees are kept down on the floor. Both feet are visible in frontal view.

Dangerous Posture (Samkatasana)The left calf placed on the floor near to the right buttock, and the right calf placed on the floor near to the left buttock, the right knee over the left one. The palms of the hands are resting together (one over another one, palms down) on the right knee

Describe stage by stage relaxation.

1. Lie flat on your back in the Corps Posture.
2. Observe your breathing, without controlling it, for few minutes.
3. Make two deep abdominal inhalations and exhalations. Relax abdominal wall fully on conclusion of the second breath.
4. Observe your breathing again. When it has become quite and even, direct your attention like a torch beam, scanning your body in sequence from toes to crown of your head, looking for the tension and letting go from it. The sequence is: left foot (don’t forget the toes); left calf ; left thigh, front and rear; right foot (toes) ; right calf ; right thigh, front and rear; pelvic; abdomen; lower back; chest; upper back; left hand (fingers) ; left forearm ; left upper arm, front and rear; left shoulder; right hand (fingers); right forearm; right upper arm, front and rear; right shoulder; throat; neck; jaw; lips; tongue; eyes; brow; scalp
5. Observe your breathing again for a minute or two; then repeat the sequence of letting go with the muscles from feet to scalp
At the conclusion of each wave of relaxation from feet to scalp, the whole body should rest with it full weight and feel drained from tension. The mind also should be at peace.
Fifteen to thirty minutes is a good average for relaxation session.

2. Define and compare the main Indian Yoga’s.

Yoga is complex process and affecting all life aspects: biological, intellectual, ethical, spiritual and transcendental. According to inclinations, prepossessions or needs, there are possible (sometimes even necessary) more active process in one of abovementioned spheres.
Thus several Yoga paths are recognized. Although they are immensely overlapping and interpenetrating each other, most of sources classifying them as following:

Jnana-Yoga (“Jnana” from Sanskrit is – knowledge, perception, wisdom)
Yoga of spiritual knowledge and wisdom. Disciplines of Jnana-Yoga are study and meditation. People with intellectual temperament are attracted to this path.

Bhakti-Yoga (“Bhakti” from Sanskrit is – pure devotion)
Yoga of strongly focused love, devotion and worship at its finest. Usually, people with devotional temperament choosing to follow this path. Disciplines are those of rites and singing the songs of praise.

Karma-Yoga ( “Karma” from Sanskrit is – deed , action )
Yoga of selfless action and service. The most eloquent exposition is the Lord Krisna’s instruction of the prince Arjuna in the Bhagavat Ghita.

Mantra-Yoga (“Mantra” is sound-symbol, incantation ) in Mantra Yoga practices conscious influenced through repeating aloud or inwardly certain syllables, words or phrases during meditation. Rhythmic repetition of mantras called japa

Yantra-Yoga (“Yantra” is geometrically designed visual symbol)
Here sight and form used to influence the conscious. Practitioner concentrate on certain visual symbols during meditation.

Laya and Kundalini Yoga (“Kundalini” or “Kundalini shakti” – psychic nerve force latent in the body.“Laya” – dissolution or absorption of the mind)
The goal of the practices in Kundalini Yoga is to awaken potential energy of a person, this energy – Kundalini shakti is coiled below the base of the spine.Using special techniques, which combines a lot of Hatha Yoga techniques, certain pranayama techniques and deep devotion kundalini shakti shall be taken up the spine through all power centers - chakras , till it reaches the chakra in the crown of the head – Sahasrara, when intuitive enlightenment is triggered.

Tantric Yoga (“Tantra” – the ancient science and philosophy, that expand the mind, and disenttangle potential energy and inner consciousness from the matter.)
Tantric Yoga were spread mainly in Northern India and Tibet. Of all the Yogas, techniques of Tantric Yoga are guarded most closely. Control of the sexual energies has a prominent part, and the union of male and female has a ritualistic role.

Hatha Yoga (Word derives from two words “Ha” – sun , and “Tha” – moon )
The flow of breath in right nostril is called –the “sun breath”, and the flow of breath in the left nostril is – “moon breath”. Central to all Hatha Yoga disciplines is the regulation of breath, the harmonizing of its positive (sun) and negative (moon) or male and female currents.
Hatha Yoga can be viewed as a hygiene aims to purify total organism, to prepare it for further practice and enlightenment experience.
This is the most practiced Yoga in “Western” countries probably because it’s the most practical one. Literally anyone can practice Hatha Yoga. It isn’t require specific physical , mental, ethic or spiritual condition to start practicing Hatha Yoga , but with regular practice person always progresses in all this panes, becoming healthier physically, more balanced and stronger emotionally calmer mentally and therefore naturally understanding necessarity of higher moral standards and as a result accepting and applying them in his own life thus becoming spiritually healthier person. Very often even people who started practicing Hatha Yoga only for it’s physical benefits after some time continuing personal development on next levels as well, implementing techniques and practice others Yogic paths , such as Raja , Jnana , Bhakti, Karma and so on.
The practice includes: shatkarma- cleaning techniques, pranayama - breathing techniques, Asana -postures exercising and concentration techniques ( preparation to meditation).

Raja Yoga ( “Raja” –king , royal )
This Yoga considered royal, because by means of it’s disciplines Yogi becomes master or ruler of his own mind. Raja Yoga closely associated with the systematization of Yoga techniques by Patanjali in his “Yoga sutras”. He describes the 8 limbs or steps -Yoga (Astanga Yoga). Unlike Hatha Yoga, in Raja (Astanga) Yoga Yogi have to start from mastering yogic morals and ethics – yama, niyama then continue with Asanas , Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Thus Raja Yoga includes Hatha Yoga within its system.

1. Explain the meaning of the word yoga.

There are few meanings of the word “Yoga”, depending on the context, the word used in.
Literal translation from Sanskrit is “Union”, which reflects also the end-goal of yogic practice, as it is reaching the condition, when body, mind and soul are united. So experience of this union is Yoga.
Also practice as the process is called Yoga.
In “western” culture often by “Yoga” is meant only practice of Asanas.

Eventually started

Well, I finally started to write my Yoga written exam. I will be posting it here. You are welcome to comment ( or even correct, if you spot mistakes, in comment field )
As in blog, posts will be published in reverse chronological order, so if You'd like to reade from brginning scroll it down.
In kursiv I'll try to highlight words , which origin is Sansckrit.