AN INTRODUCTION TO YOGA
Yoga is a systematic practice for the realization of higher perceptions. It is the science of life and an ideal way of living, providing rhythm to the body, melody to the mind, harmony to the soul and thereby symphony to life. In short, Yoga is way to achieve total health, peace, bliss and wisdom. Physical, mental and spiritual aspects of yoga help to make one’s life purposeful, useful and noble. Thus Yoga is like an art, science and philosophy, which touches the life of man at each and every level. Therefore, the effect of yoga must be felt in each and every movement of our day to day lives.
"Yoga has a complete message for humanity; it has a message for human body, human mind, and also for human soul". (Swami Kuvalyananda Ji, India)
“Yoga has a modern holistic approach to cure and prevent disease like Asthma, Sinusitis, Migraine, Headache, Obesity, Indigestion, Constipation, Acidity, Gastritis, Diabetes, Menstrual disorders, Menopausal Problems. Sciatica, varicose veins Thyroid, Backache & Spondilitis, Arthritis, Gouts, Nervous weakness, Depression, Tension, Frustration, insomnia, Hypertension, Blood pressure, body-pain, Fatigue and Dullness, etc”.
THE EIGHT STEPS OF YOGA (Ashtang Yoga)
1) Yama: Yamas are the code of social conduct; these are five social commandments for an ideal social life.
Satya – Truthfulness
Asteya – Not stealing
Ahimsa – Non-violence, Not killing
Aprigrah – Not receiving
Brahmacharya – Celibacy
2) Niyama: - Niyamas are the code of individual conduct; these are also five moral commandments for ideal living.
Sauch – Cleanliness, Internal Purity
Santosh – Contentment, Self-satisfaction
Tapa – Austerity, Mortification
Swadhayay – Self study
Ishwarpranidhana – Surrender to God
3) ASANA: - (The Postures)
Asanas are the specific body posture which activate almost systems of the body and bestow flexibility, fitness and good health.
4) PRANAYAMA: - (Yogic Breathing)
Pranayama are the rational and rhythmic control of breathing which helps control vacillation of mind and helps clear mental obstacles.
5) PRATYAHAR: - (Continence)
This practice helps withdraw stimuli from all sensory organs and makes the mind introspective.
6) DHARANA: - (Concentration)
This is a specific concentration technique for arresting the endless cycles of thoughts operating in mind.
7) DHAYANA: - (Meditation)
Meditation is a practice of attaining the deepest level of pure consciousness, removing all mental obstacles.
8) SAMADHI: - (Self realization)
Samadhi is the self-realization of the pure self and it is a blissful state of supreme consciousness.
THREE YOGIC WAYS TO ACHIEVE TOTAL HEALTH
1) PROPER PRACTICE OF SAT KARMAS: -
Dhauti, Basti, Neti, Nauli, Tratak and Kapalabhati. These are the six cleansing procedures to purify the internal organs of the body and maintain the balance of Vata, Pitta and caffa.
2) PROPER YOGIC DIET: -
Yogic diet plays a key role in health because many diseases are directly or indirectly linked with wrong food habits.
3) PROPER RELAXATION: -
Relaxation is a very powerful practice to remove fatigue and tension and gives a complete unwinding to body and mind.
PSYCHO- PHYSIOLOGICAL BENEFITS OF YOGA
* Scientific studies indicating Parasympathetic dominance and a general autonomic balance as result of yogic practices.
* In personality development yoga brings the equal constitution of the personality, gross body, subtle body and self-body.
* Yoga is hermetic science; it speaks of virtuous thoughts and action through Yamas and Niyamas.
* Yoga studies a man as paid of total cosmos; yoga tries to establish a relation between Microcosm (human personality) and Macrocosm (Rest world).
* Yoga speaks and recommends transcending human behaviors and personality in ones journey towards self-realization.
* Yoga psychology is much related to the psychoanalysis of Dr. Sigmund Freud's and studies 3 level of consciousness, Id, ego and super ego.
PHYSIOLOGICAL BENEFITS OF YOGA
* All the vital body organs are stimulated for their optimum functions.
* Stimulations of peristaltic movement of the colon.
* Harmon's balance through endocrine gland functioning.
* Some yogic Kriyas purifies the internal organs of the body.
* Yoga practices chennalise proper blood circulations through out the body and maintains the function of cardiac cycle.
ADVICES AND SUGGESTIONS FOR BETTER RESULTS
1. Start: -
Start with Sun-Salutation (Surya Namaskar)
2. Do not practice Asanas in case of: -
Post operative cases, severe Pain, Illness, Injury or if the mind is too worried or feeling tired. First the body and mind is to be relaxed and then the Asanas practiced, under an expert guidance and should avoid jerks or force.
3. During Or Before Practicing Asanas: -
A small quantity of water / juice/ lemon water may be taken if someone feels thirsty.
4. Emptying The Bowels: -
Before starting the practice of Asanas, the bladder and intestines should preferably be empty. If constipated, drink two glasses of luke warm lemon water and practice Shankh Prakshalana kriya. It is to be practiced for two or three hrs. but not continuously. Topsy-turvy poses help bowel movements. Attempt other Asanas after evacuation only. Never practice advanced Asanas without evacuation.
5. Empty Stomach Gap: -
Empty stomach gap is to be maintained for practicing Asanas as indicated below;
After Tiffin/Breakfast 2 ½ HOURS
After Milk/Tea/coffee i.e. 35 Minutes
6. Food: - "Eat To Live Rather Than Live To Eat"
A Yoga practitioner is advised to fill half his stomach with solids, ¼ with liquid and leave the remaining ¼ empty. One should eat enough to satisfy his hunger but not so much that he feels heavy and lazy. Food may be taken after 30 minutes.
7. Bath: -
Try to take cold shower before starting; this will greatly improve the effect of Asanas. After yogic practice, if necessary one can take bath with lukewarm water also.
8. Place: -
Asanas should be done in a clean, airy place, free from insects and noises. Do Asanas in a well-ventilated room which is calm and quiet. The air in the room is to be fresh so that one can breathe oxygen freely. Do not practice in a strong wind, in cold or in the air that is dirty, smoky or stinky.
9. Blanket: -
Do not practice Asanas on a bare floor or on an uneven place, but on a folded blanket laid on a level floor. Do not use a mattress which is spongy or filled with air.
10. Time: -
Aasanas can be practiced either early in the morning or late in the evening. However the best time is between 5.00 am to 7.00 am.
11. Clothing: -
During Yogic practices it is better to wear loose, light and comfortable clothing. Before commencing any practice remove spectacles, wristwatches and ornaments or belt, as far as possible.
12. Relaxation: -
Do Savasana before and after Yogic practices. In case any fatigue and tiredness during the practice one should take relax in savasana.
13. Strain: -
Never exert undue strain or force while doing Asanas.
14. Termination of Asanas: -
If one experiences excessive pain in any part of the body, the asana should be immediately stopped and should take relax in Savasana. Do not strain in any Asana if an excessive discomfort is felt.
15. Breathing: -
Always breathe through the nose, unless specific contrary instructions are given. Try to coordinate the respiration with the Asana practice.
16. Sequence: -
Practice Sun Salutation, Asana, Pranayama, Relaxation and Meditation respectively.
17. Silence: -
Maintain noble silence during any Yogic practices.
18. Concentration: -
While practicing of Asanas, one has to concentrate the mind only on his normal breathing and on stretching parts of the body.
19. Vajrasana: -
This alone can be practiced after food. It is advised to practice Vajrasana after every meal for a minimum period of five minutes.
20. For Women: -
Avoid some of the Asanas during menstrual cycle.
Pranayama (Yogic breathing) are very helpful for the baby and mother during the pregnancy.
For normal delivery some Asanas can be practiced under expert guidance with mild movements.
After three months of delivery, Asanas may be practiced comfortably without excess strain or stretching.
21. Note: -
All Yogic practices should be done under expert guidance only and all jerking & forceful movement should be avoided cautiously.