Yogic Practices: Shatkarma, Sukshma and Sthula Vyayama, Asana, Pranayama, Bandha, Mudra
Scope
This unit tests the classification, purpose, technique and contraindications of the main yogic practices. Expect matching questions and short scenario items.
Ṣaṭkarma
Six cleansing actions: neti (jala/sūtra), dhauti (vamana, vastra, danta), nauli, basti, kapālabhāti, trāṭaka. They balance the doshas and prepare for higher practice. Kapālabhāti is a śaṭkarma, though many classes label it prāṇāyāma.
Sūkṣma and sthūla vyāyama
Sūkṣma vyāyama - subtle joint and tissue movements, e.g. pawanmuktāsana series, neck, shoulder, wrist and ankle rotations. Sthūla vyāyama - stronger conditioning, e.g. surya namaskāra, danda, utthita movements. Warm-up precedes āsana.
Āsana
Sthira-sukham āsanam (YS 2.46). Classify standing, seated, prone, supine and inverted. Counterpose after backbends; breathe smoothly; avoid breath holding in beginners.
Prāṇāyāma
Prāṇa + āyama, regulation of breath. Common: nāḍī śodhana, ujjāyī, bhastrikā, bhramarī, śītalī, sūrya bhedana. Kumbhaka (retention) only with supervision. Contraindications: hypertension (avoid bhastrikā, retention), pregnancy (avoid retention and strong bellows), cardiac disease.
Bandha and mudrā
Bandha - jālandhara (throat lock), uḍḍīyāna (abdominal lock), mūla (root lock). They redirect prāṇa and are often combined with kumbhaka. Mudrā - hand gestures (chin, jñāna, aśvinī) and Haṭha bodily mudrās (viparīta karaṇī, mahāmudrā). Mudrās are not decorative; they are stated to seal energy.
Worked example
A beginner with hypertension asks about bhastrikā. Reasoning: bhastrikā is a forceful bellows breath that raises sympathetic tone and intrathoracic pressure; contraindicated. Substitute nāḍī śodhana with extended exhalation and savāsana.
Traps
Calling kapālabhāti only prāṇāyāma; omitting counterposes; teaching bandha before breath control; confusing mudrā with bandha.