v Dr.
S. Ganesan
Regional
Director, IGNOU
v Uma
Maheswari
Astrologer
How much
time we spend to consult a Doctor? Getting ready, travel time to reach the
hospital and waiting time for our turn to meet the Doctor etc, takes few hours
of ours. Part of such duration if spent for physical activity at home itself,
will keep your health in good condition. Regular, Yoga activity activates the
different parts of our body, both internally and externally. Its contribution gradually nullifies the
requirement of medicines. This health fact has been experiment by many patients
suffering from BP, diabetics and other health problem.
YOGA is an invaluable gift of
ancient Indian tradition. It embodies unity of mind and body; thought and
action; restraint and fulfillment; harmony between man and nature and a
holistic approach to health and well-being Yoga is not about exercise but to
discover the sense of oneness with ourselves, the world and Nature. By changing
our lifestyle and creating consciousness, it can help us to deal with climate
change.
Yoga is essentially spiritual
discipline based on an extremely subtle science which focuses on bringing
harmony between mind and body. It is an art and science for healthy living. The
word “Yoga” is derived from the Sanskrit root ‘yuj’ meaning “to join”, “to yoke”
or “to unite”. According to Yogic scriptures, the practice of yoga leads to the
union of an individual consciousness with the universal consciousness.
According to modern scientists, everything in the universe is just a
manifestation of the same quantum firmament. One who experiences this oneness
of existence is said to be “in Yoga” and is termed as a yogi and who has attained
a state of freedom, referred to as mukti, nirvana, kaivalya or moksa. “Yoga”
also refers to an inner science comprising of a variety of methods through
which human beings can achieve union between the body and mind to attain self-realization.
The aim of Yoga practice (sadhana) is to overcome all kinds of sufferings that
lead to a sense of freedom in every walk of life with holistic health,
happiness and harmony.
The science of Yoga has its
origin thousands of years ago, long before the first religion or belief systems
were born. The seers and sages carried this powerful Yogic science to different
parts of the world including Asia, the Middle East, northern Africa and South
America. Interestingly, modern scholars have noted and marveled at the close
parallels found between ancient cultures
across the globe. However, it was in India that the Yogic system found its
fullest expression. Agastya, the saptarishi, who travelled across the Indian
subcontinent, crafted this culture around a core Yogic way of life.
Yoga is widely considered as an
“immortal cultural outcome” of the Indus Saraswati Valley Civilization-dating
back to 2700 BC and has proven itself to cater to both material and spiritual
uplift of humanity. A number of seals and fossil remains of Indus Saraswati
Valley Civilization with yogic motifs and figures performing yoga sadhana
suggest the presence of yoga in ancient India. The seals and idols of mother
Goddess are suggestive of Tantra Yoga. The presence of Yoga is also available
in folk traditions, Darshanas, epics of Mahabharata including Bhagawadgita and
Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions.
Though Yoga was being practiced in the pre-vedic period, the great sage
Maharishi Patanjali systematized and codified the then existing Yogic
practices, its meaning and its related knowledge through Patanjali’s Yoga
Sutras.
After Patanjali, many sages and
Yoga masters contributed greatly for the preservation and development of the
field through well documented practices and literature. Yoga has spread all
over the world by the teachings of eminent Yoga masters from ancient times to
the present date. Today, everybody has conviction about Yoga practices towards
prevention of diseases, and promotion of health. Millions of people across the
globe have benefitted by the practice of Yoga and the practice of Yoga is
blossoming and growing more vibrant with each passing day.
Before
the Practice of Yoga:
·
Sauca
means cleanliness- an important prerequisite for Yogic practice. It includes
cleanliness of surroundings, body and mind.
· Yogic
practice should be performed in a calm and quiet atmosphere with a relaxed body
and mind.
· Yogic
practice should be done on an empty stomach or light stomach. Consume small
amount of honey in lukewarm, water if you feel weak.
·
Bladder
and bowels should be empty before starting Yogic practices.
· A mattress, Yoga mat, durrie or folded blanket
should be used for the practice.
·
Light
and comfortable cotton clothes are preferred to facilitate easy movement of the
body.
· Yoga
should not be performed in state of exhaustion, illness, in a hurry or in acute
stress conditions.
· In
case of chronic disease/pain/cardiac problems/pregnancy and menstruation, a
physician or a Yoga therapies should be consulted prior to performing yogic
practices.
During
the Practice of Yoga:
·
Practice
sessions should start with a prayer or invocation as it creates a conducive
environment to relax the mind.
·
Yogic
practices shall be performed slowly, in a relaxed manner, with awareness of the
body and breath.
·
Do
not hold the breath unless it is specially mentioned to do so during the
practice.
·
Breathing
should be always through the nostrils unless instructed otherwise.
·
Do
not hold body tightly, or jerk the body at any point of time.
·
Perform
the practices according to your own capacity.
·
It
takes some time to get good results, so persistent and regular practice is very
essential.
·
There
are contra-indications/ limitations for each yoga practice and such
contra-indications should always be kept in mind.
·
Yoga
session should end with meditation/deep silence/ shanty patha.
After
Practice of Yoga:
·
Bath
may be taken 20-30 minutes after practice.
·
Food
may be consumed 20-30 minutes after practice.
Yoga is essentially a path to
liberation from all the bondages. However, medical research in recent years has
uncovered many physical and mental benefits that Yoga offers, corroborating the
experiences of millions of practitioners. A small sampling of research shows
that:
·
Yoga
is beneficial for physical fitness, musculoskeletal functioning and
cardio-vascular health.
·
It
is beneficial in the management of diabetes, respiratory disorders,
hypertension, hypotension and many lifestyle related disorders
·
Yoga
helps to reduce depression, fatigue, anxiety disorders and stress.
·
Yoga
regulates menopausal symptoms
In essence, Yoga is a process
of creating body and mind that are stepping –stones, not hurdles, to an
exuberant and fulfilling life.
Hasanas
|
Benefits
|
Vaksasana
(The Tree Posture)
|
Improves neuro-muscular coordination, balance,
endurance and alertness, It tones up the leg muscles and rejuvenates the
ligaments also.
|
Pada-Hastasana
(The hands to feet
postures)
|
Makes the spine flexible, improves digestion,
prevents constipation and menstrual problems
|
Ardha Cakrasana
(The half wheel posture)
|
Ardha cakrasana makes the spine flexible and
strengthens the spinal nerves, Strengthens the neck muscles, and improves
breathing capacity, Helps in cervical spondylitis
|
Trikonasana
(The Triangle posture)
|
Prevents flat foot, strengthens calf, thigh and
waist muscles, makes the spine flexible, and improves lungs capacity
|
Bhadrasana
(the firm/auspicious
posture)
|
Keeps the body firm and helps to stabilize the
mind, keeps the knees and hip joints healthy, helps to relive knee pain, acts
on the abdominal organs and releases any tension in the abdomen, benefits
women by relieving abdominal pain often experienced during menstruation.
|
Vakrasana
(the spinal twist
posture)
|
Helps to increases flexibility of the spine,
helps to overcome constipation, dyspepsia, stimulates pancreas and helps in
the management of diabetes
|
Yoga saves our time, money and
also avoids side-effects of medicines. It relieves from medicine dependent life
to normal healthy life. It develops our fitness and wellness for long period of
life. Let us try ourselves to do yoga daily to keep ourself healthy and happy.
……………………………………………………………………………….
(The
authors are Dr. S. Ganesan Regional Director of IGNOU, Regional Centre, Port
Blair and Uma Maheswari, Astrologer and can be reached at rcportblair@ignou.ac.in (M-8900936718)