Main Asanas for stomach problem ,diabetes and obesity
All the asanas which have been described below , are specifically useful for the abdomen.Additional benefits of these asanas have been mentioned at appropriate places.The health of our entire body depends on the healthiness of our abdomen.The word abdomen includes the entire digestive system, which has stomach, liver, spleen, intestines, gall bladder and pancreas.Fluid and blood are produced when the food is digested through this digestive system and blood so generated energizes the whole body.Therefore these asanas will provide digestive system. Majority of people suffering from heart diseases experience gas formation and indigestion, that effects the heart. Their ill-effects cause an increasing heart beat, therefore, these asanas are useful for the heart patients as well.
Sarvangasana
Method :
Lie down straight on your back. Keep the feet together, place the hands along the body with the palms touching the ground.
Inhale and raise the legs slowly upwards to 30 degrees then 60 degrees and finally 90degrees. Take the help of your hands while lifting the legs. If the legs cannot be kept straight at 90 degrees take them ahead to 120 degrees with the hands supporting the back. The elbow should rest on the ground and the toes joined and straight. Keep the eyes closed or gaze fixed on the toes. Starting with about 2 minutes, the duration can be exended slowly up to half an hour.
Bend the legs slightly backwards before returning to the normal position. Remove both the hands from the back and place them straight on the ground. Now regain the original position slowly in the reverse order, while keeping the palms pressed on the floor. Take rest in savasana for approximately the same time as used for sarvangasana. The reverse/ complimentary of this asana is Matsyasana. Therefore , performing Matsyasana before savasana is more beneficial.
Benefits :
It activates and rejuvenates the thyroid gland. Therefore, diseases like obesity, weakness, tiredness and insufficient in height, etc, are taken care of. It strengthens the adrenal glands, testicles and ovaries.
Other benefits are similar to those of Sirsasana. But the specialty of this asana is that those for whom Sirsasana is forbidden, even they can do this asana. It is beneficial for 2-3 stages of asthama also because the shoulders become stable in this asana. Respiration of the abdominal area also takes place.The abdominal muscles are exercised and the diaphragm gets toned due to participation in inhaling and exhaling process.
Thyroid gland and pituitary gland are activated resulting in height increase.
Uttanapadasana
Method :
Lie down straight on your back, with palms touching the ground, legs straight and toes together.
Inhale and raise the legs slowly upwards up to 30 degrees and hold for some time in the same position.
While returning , place the feet slowly on the floor, avoiding ang jerks. After resting for a while repeat the exercise 3 to 6 times.
Those suffering from acute back-ache, should practice it using one leg one time.
Benefits :
This asana strengthens the intestines and makes them free of diseases, and remove constipation, gas formation, obesity, etc. and improve the digestive system.
It is useful in preventing displacement of the navel, heart disease, stomach pain, and respiratory problems.
It is especially useful for back-ache, when performed using one leg at a time.
Halasana
Method :
Lie down straight on your back, inhale slowly and lift the legs. First 30 degrees up, then 60 degrees and finally 90 degrees up and then take the legs to the back of the head by lifting the back, while exhaling.
Rest the toes on the floor behind the head and breath normally. In the beginning the hands can be used to support the back for comfort. At the completion stage keep the hands on the floor and stay in this position for 30 seconds.
While returning, repeat the same process by keeping the hands pressed on the floor and keeping the knees straight, while the heels touch the floor.
Benefits :
The spine is rendered healthy and flexible and the back muscles get extended and disease free.
It activates the thyroid glands and removes obesity, stunted growth in height and weakness, etc.
It is beneficial in dyspepsia, weak digestion, gas formation, constipation, spleen and liver enlargement and heart disease.
It activates the pancreas and cure diabetes.
It is beneficial in painful menstruation and gynecological problems.
Precautions :
This asana is forbidden for those suffering fron exessive enlargement of liver and spleen.
People suffering from high blood pressure, cervical and spinal problems also should not do this asana.
In case of slip disc and tuberculosis of spine also, this asana should not be done.
Karna-Pidasana
Method :
Like Halasana, rest the legs at the back of the head and bend both the knees so as to be touching the ears. The remaining method is similar to halasana.
Benefits :
All the benefits are similar to halasana. It is especially beneficial for ear problems, and hence the name Karna-Pidasana.
Naukasana
Method :
Keep both the hands on the thighs and lie down straight, while inhaling, first raise the head and shoulders upwards and then legs. The legs, hands and head should be lifted to the same level, looking like a boat.
Stay for a while in this position and slowly bring down the hands, legs and head to the floor, while exhaling. Repeat it 3-6 times. The reverse asana is called Dhanurasana ie. Dhanurasana should be done after Naukasana.
Benefits :
The benefits are same as of Uttanapadasana.
The lungs and heart become strong due to the inhalation of prana-vayu.
It is beneficial for intestines, stomach, liver and pancreas.
Pavan-muktasana
Method :
Lie down straight and rest the right knee on the chest.
Interlock both the hands and keep them on the knee. While exhaling press the knee on the chest .Lift he head such that the nose touches the knee. Holding the breath ,remain in this position for about 10 to 30 seconds. Now straigthen the leg. Repeat it 2-4 times.
In the same way perform with the other leg. In the end, practice this asana with both the legs together. This completes one cycle. Repeat this cycle 3-4 times.
Hold both legs and massage the back by rolling forward, backward and sideways.
Benefits :
It is extremely beneficial for gas related problem of the stomach, thus justifying its name.
It is useful in scanty / painful menstruation and uterus related diseases.
It is beneficial in acidity , heart disease, gout and backache.
It reduces excess fat on the stomach.
If there is severe pain in the back, then do not lift the head at all. Press only the legs on the chest. In this way slip disc, sciatica and backache are sufficiently benefited.
Kandharasana
Method :
Lie down straight, fold the knees and keep the legs near the hip.
Hold the upper portion of the ankle with the hands.
Inhale and raise the back and hip. The shoulders and heels should rest on the ground. Stay in this position for 15-20 seconds.
While coming down exhale and slowly rest the back on the floor. Repeat this 3 to 4 times.
Benefits :
It is best asana to keep the naval in its central position. It is useful for stomachache and backache.
It is especially beneficial for uterus. It cures infertility, menstrual disorder, white discharge, bleeding and sex related problems in males.
Padangustha - sparsasana
Method :
Lie down straight and bend the right leg and hold the toe with interlocked fingers of both hands, while exhaling, pull the toe and lift the head such that the nose touches the thumb of the foot.
Repeat this with the right leg and then with both feet together.
Benefits :
This is an important exercise to set right the naval. This is automatically takes care of gas formation, stomach pain, constipation, dysentery, weakness and laziness.
It is beneficial for pancreas, stomach and intestines.
Dirgha Naukasana
Method :
Lie down in savasana ant straighten both the hands while taking them to the back of the head together.
Inhale, slowly raise the legs , head and hands at least one foot above the ground level keeping the hips and the lower portion of the back touching the ground. Keep looking at the chest. While coming down, exhale and slowly rest the hands, legs and head on the floor.
Benefits :
It is beneficial for the stomach and back just like naukasana.
It is best asana to strengthen the heart. It is thus also called Hrdaya -- stambhasana.
Except for the period during pregnancy, females should do this exercise regularly.
This gives good shape to the body ans makes them active.
Prstha- tanasana
Method :
Lie dowm on your stomach. Stretch the hands straight in the front of the head, keeping the palms one above the other, facing dowmward. The legs should be straight and the toes stretched backwards. The forehead should rest between both the arms.
Inhale and pull the hands forward while stretching the legs backwards.Perform this asana while the body should remain stable. This will cause vibrations in the back. Exhale and relax the body. Repeat this 3-4 times.
Benefits :
It strenthens all the nerves and veins of the back.
Padmasana
Method :
Sit down in Dandasan and place the right foot on the left thigh. Similarly, place the left foot on the right thigh. The spine should be kept straight. As per convenience, one may place the left foot first on the right thigh and then the right foot on the left thigh.
Keep the right palm above the left palm and place them on the lap. Focus the mind on the front portion of the nose or any other point to meditate with concentration.
In the beginning do it for 1 - 2 minutes and then gradually increase the duration.
Benefits :
This is the best asana for meditation. It is helpful in concentration of the mind and upward movement of the prana.
It strengthens the digestive system and is also beneficial in wind related problems.
Baddha- Padmasana
Method :
Sit in Padmanasana and hold the thumb of the left hand from the backside. Similarly, hold the thumb of the right foot by bringing the right hand from behind.
The spine and back should be kept straight. Close the eyes and try to concentrate your mind.
Benefits :
It develops the chest of males and females and makes it attractive.
It is beneficial for hands, shoulders and the entire back.
Yog Mudrasana ( 1 )
Method :
Sit in Padmasana and keep the palm of the right hand on the navel and keep the left palm on the right hand. While exhaling, bend forward and rest the chin on the floor. Look in front.
While inhaling come back to normal position. Repeat this 4 - 5 times.
Benefits :
It is good exercise for stomach. It improves the digestive powers of the stomach and cures gas formation, indigestion and constipation.
It reactivates the pancreas and extremely beneficial in controlling diabetes.
Yog Mudrasana ( 2 )
Method :
Sit in Padmasana and take both the hands to the rear and hold the left wrist with the right hand from behind.
While exhaling , bend forward to rest forward to to rest the chin on the floor, looking straight. If the chin does not touch the ground, then bend forward as per the capability.
Benefits :
Same as above.
Matsyasana
Method :
Sit in Padmasana and lie down backwards while taking support of the hands and resting elbows.
Bend the neck backwards as much as you can.The back and chest should get raised while the knees remain touching the floor.
Hold the thumb of both toes respectively with both hands and rest the elbows on the floor. Inhale and hold the breath.
One may either come back to the normal position or lie down in savasana by bringing the head and shoulders on the ground and legs stretched.
This is reverse of savangasana.
Benefits :
This is a good exercise for stomach. It activates the intestines and cures constipation.
It makes the thyroid, parathyroid and adernal glands healthy.
It is beneficial in cervical pain and when the rear bone of the neck is enlarged.
It stops displacement of the navel. It cures lungs related diseases like asthama and other respiratory disorders.
Wednesday, August 6, 2008
Introduction of yoga
The word 'Yog' has been used in Vedas, Upanishada,Gita and mythological scriptures etc.since ancient times .It is a very important term in the Indian context ,be it in devotion ,self-realization or in the day-to-day work arena,Yog deals extensively with every aspect of our life according to these classics.
Maharshi Patanjali defines 'Yog' as 'Chittavritti Nirodh'(eradiction of negative moods)Praman (Fact), Viparay (Transposition), Vikalp ( Alternate Option ), Nidra (Sleep),and Smriti (Memory) are the five moods.With the practice of Yog with dedication and devotion one eliminates these negative moods and the finds solace in merging with the soul - This is Yog .
Maharshi Vyas describes Yog as samadhi . The Sanskrit grammar shows that Yog is derived from the root 'Yuj'.In short we can say that the controlled practices which result in the meeting of Atma and Param-atma (Soul and super soul ) is Yog.
The sages believe that sole purpose of Yog is to merge with the Supreme Soul .When one eradicates all negative emotions by following yog , the detachment to momentary emotions and moods follows and control of one's life is achieved . The mind has five phases Kshipta , Mudha , vikshipta , Ekagra and Nirudha .The first three phases are not capable of reaching the high state of samadhi.The fourth and fifth phase of mind enable one to reach a state, wherein one loses the bondage of Karma and one can attain Sampradnyat Samadhi and Asampradnyat Samadhi.
When Samadhi is obtained with the help of an idea (that is,by fixing one's thought on a point in spaceor on an idea ) , the stasis is called samprajnata samadhi ('entasis with support ,' or 'differentiated enstasis') . When , on the other hand ,samadhi is obtained apart from any 'relation' (whether external or mental )that is ,when one obtains a ' conjunction ' into which no otherness ' enters,but which is simply a full comprehension of being one has realized asamprajnata-samadhi ('undifferentiated stasis').
Indian literature has a unique place of honour for 'The Bhagvadgita' . Contemporary saints of India have spread the message of Karmyog from Gita to the entire world .
Types of Yog :
The four types of Yog stated below have been described in the classic of 'Dattatreya Yogasutra' and 'Yog-raj Upanishad'. The characteristics of each type of Yog have been thus described in the elementary 'Yog tattvopanishad'.
1.Mantra Yog comprises of the chanting of the Matrukadi Mantra systematically over 12 years , which gives you 'Anima' ,it is Minuteness ( This is the power which the yogi possesses to become as small as an atom ,to identify himself with the smallest part of the universe , knowing the self in that atom to be one with himself .This is due to the fact that the anima mundi or soul of the world,is universally spread throughout all aspects of divine life ) and other spiritual power.
2.Laya Yog is constantly remembering God all the time,while performing daily activities.
3.Hatha Yog comprises the practices of various asana's , mudra's ,pranayama and Kriyas for the purification of the body and concentration of mind.
4. Raja Yog comprises the observance of Yama ( self - restrain) ,Niyama ( scriptural prescriptions )etc which help to purify the mind ,intellect and thereby enlighten the soul .
Effect of Yog on the Body
Yog gives am insight to know more about the self .The dormant inner power blossom to give complete bliss and an introduction to the true self .It enable one to meet the supreme soul and attain complete bliss.Indian sages have prescribed many methods to achieve this goal .We will mainly follow the asana's and Pranayama's given in Ashtang yog (Yam , Niyam ,Asan , Pranayam , Pratyahar ,Dharana ,Dhyan and Samadhi ) or the eight main aspects of Yog.We will also cover the six supporting action or shatkarma's or Hath Yog.
Practicing Yog revives our dormant energy.These exercises rejuvenate tissues and help new cell formation .Light Yogic exercises reactivate the nervous system ,and regulate the blood circulation .They rieinstate fresh energy in the body.According to the law of physiology,when the body contracts and expands, energy is developed and diseases get cured .This can be achieved with help of different Yogic asanas.With the practice of Pranayamas and Asans, the gland and muscles of the body contract and expand ,and diseases get cured naturally.
Yog also keeps the veins healthy.The pancreas become active and produce insulin in the right quantity , which helps in curing diabetes and related diseases.Health is directly linked with the digestive system.The improper functioning of the digestive system is the prime cause for most of the diseases.Even some serious problems like heart disease occur due to a faulty digestive system.Yog strengthens the entire digestion process, making every part of the body healthy, and active .Fresh air enters the lungs making them healthier which keeps diseases like asthama ,respiratory problems,allergy etc away.Fresh air also strenghtens the heart.Yogic exercises dissolve the fat deposits which make the body light, healthy and attractive .Yog is beneficial for thin n lean physique as well.Along with physical fitness , Yog also affects the subtle sense ,the intellect and the mind .Yog control the working of organs and helps the mind to detach itself.The follower of Asthang Yog passes with great ease from the darkness of ignorance towards a joyous ,peaceful and ever illuminated existence by connecting with the Supreme Being and attain physical ,mental ,intellectual and spiritual progress.
Daily routine of a healthy person
Good health is the key to happiness.Health is wealth.But who is healthy ? Sage Sushruta writes in the Ayurveda text 'Sushrut Samhita' :
" Samdoshah Samanishch Samdhatu Malkriyah
Prasnnatmendriymanh Swasth itymidhiyale"
This means , for a person who has al the three doshas- Vat , Pitta , and Kapha in equilibrium,the agni (power of digestion) of the stomach is normal (neither very less nor very high). The seven substance or dhatus in body ,Rasa(plasma), Rakta (blood), Masa (tissues), Med (Fat), Asthi (bones), Majja (Bone marrow), and Virya (Semen) are in the required quantity ,urination and excretion is normal ,the ten senses ( ear, nose, eyes, skin, taste, rectum, genital organs, hands, legs, and tongue ), the mind and their ruler i.e. the soul remain happy. Such a person is said to be healthy .Sage Sushrut has given a broad and scientific defination to the word health.
Maharshi Charak has stasted that the three pillars to attain this health are diet, sleep, and celibacy.
Rules useful for the Asanas
1. Time : Asanas may be done in the morning and evening . If one cannot do them at both the times ,then morning time is better.The mind remains calm in the morning . Asanas can be done in morning after performing daily chores, on an empty stomach, or in the evening ,5-6 hours after lunch. If there is a problem of constipation then one should drink water kept in copper or silver utensil, in the morning and take a stroll.This help in clearing the system. If it is a case of severe constipation, one should take triphala powder with warm water before going to bed.
2.Place: A clean, calm and secluded place is the best for performing asanas. Places like greenery of trees, park, garden, pond or river side are the most suitable places. Adequate amount of oxygen is available in open spaces and near the tree, which is good for health. If asanas and pranayama are being performed at home , a lamp( diya ) or guggulu should be lit to fill the air with aroma.
3. Cloths : while during asanas ,clothes should be minimum and comfortable. Males can wear half-pant / shorts and a vest . Ladies can wear salwar blouse ,etc.
4. Surface and duration : It is appropriate to spread a soft mat or blanket on the ground. Do not do asanas directly on the floor/earth. Perform all the asanas according to your stamina. Complete practice of the asanas takes about one hour ,medium practice about 30 minutes and brief practice in about 15 minutes.Every person should preferably do these exercises for at least half an hour ,daily.
5.Age : Practice should be according to ones own capacity, physical strength, age and with a happy and enthusiastic disposition and full concentration of the mind. Only then can the person achieve the benefits of Yog.Weak and old people should not practice too much of asanas and pranayam. Children above the age of 10 can do all the exercises.Pregnant ladies should not attempt difficult exercises. They should only undertake deep breathing and pranavnad slowly, chanting Gayatri-mantra and other sacred mantras while meditating.
6. Stage and Precautions : Asanas and pranayama can be done in all situations. They enable healthy people become healthier. Such a person does not fall sick, whereas an unhealthy person will become alright.There are a few asanas which a sick person should not perform or those who have discharge from ears, who have redness in eyes, who have a weak nervous system and heart, should not perform Sirsasana. Weak hearted people should not perform heavy exercises like full Salabhasana and Dhanurasana. Persons suffering from hernia should bot do asanas that put pressure on the lower part of the body, below the naval. Patients of high blood pressure should not do Sirsasana and women should not perform exercises during the 4-5 days of menstrual period. Those who have pain in neck and back should not do exercises , while require bending forward.
7. Food : Food should be taken at least half an hour after performing of asanas. Food should be simple. Consumption of fried and spicy food level leads to stomach disorder.Consumption of tea once destroys around 50 cells of liver and other delicate glands. You can yourself imagine the harmful effects of tea consumption. Tea is a bitter enemy of health, which deform the whole body. Tea consumption has an addictive effect, which makes it habit forming.It affects the digestive system causing acidity, gas , constipation and several other problems. Tea and allopathic medicines are the two main factors causing deformation of the liver.
8. Inhale-exhale rules : While doing asanas , it is common rule to exhale while bending forward and inhale while moving backward . Breathing should take place through nose only , not through mouth ,as the air inhaled through nose gets filtered automatically.
9.Sight : Asanas done with eyes closed ,help increase concentration of the mind, and thus help in eliminating stress and instability of the mind. Normally asanas and pranayama can also be performed with eyes kept open.
10. Sequence : Some asanas are performed on one side only .If an asanas is performed in one direction then it should be repeated in the opposite direction also . In addition , decide the order in which the asanas should be done so that performing the succeeding asana provides exercise of the muscles and joints in the opposite direction also.For example ,one should do Matsyasana after Sarvangasana and Ustrasana after Mandukasana. The beginners will experience pain in the muscles and joints during the first 2-4 days , however they should continue to practice .The pain will subside by itself. Whenever you get up after doing the asanas in the lying position , you should turn leftwards while getting up . At the end of practice, Savasana should be done for 8-10 minutes so that the body parts are relaxed.
11. Rest : whenever one feels tired while doing asanas, one should perform Savasana or Makarasana to provide rest to body . When tired , one may take rest in between also.
12.Guru : Gurupadishtmargen Yogmev sambhayset
Yog is accomplised with the grace of the Guru and by following the path shown by him. Therefore, Yog-asanas , pranayama and medition ,etc. should be performed under the supervision of the Guru.
13.Yam-Niyam : Yog practitioners must follow the principle of Yum-Niyam with ful commitment. Without them nobody can become a Yogi.
14. Temperature of the body : If the person is ill or the environmental tempreture is high, which rises further while doing the Yog-practice, then inhale through left nostril and exhale through the right nostril repeatedly, to bring the temperature back to normanl.
15. Cleaning the stomach : If the bowels are not regular or there is a problem of constipation or indigestion, take 'harad' or 'TripHala' etc., before going to bed, for a few days in the begining. If the bowels are not clear, one may face problem relating to eyes, mouth, head or weakness in the nervous system. Therefore, it is essential to have clear bowels, no constipation and good digestion, sufficient sleep, appropriate food and proper living conditions.
16. Difficult Asanas : Any person who has fractured his bone(s) any time previously, he/she should never undertake difficult asanas, otherwise the concerned bone(s) may be damaged again at the same place.
17. Sweating : If one sweat while perfoming asanas, the sweat should be wiped with a towel. This refreshes the body, makes the skin healthy and prevents germs from entering the body, through the skin.Yogasanas should be undertake preferably after a bath. One can take a bath after 15-20minutes of exercises, when the body temperature becomes normal
Maharshi Patanjali defines 'Yog' as 'Chittavritti Nirodh'(eradiction of negative moods)Praman (Fact), Viparay (Transposition), Vikalp ( Alternate Option ), Nidra (Sleep),and Smriti (Memory) are the five moods.With the practice of Yog with dedication and devotion one eliminates these negative moods and the finds solace in merging with the soul - This is Yog .
Maharshi Vyas describes Yog as samadhi . The Sanskrit grammar shows that Yog is derived from the root 'Yuj'.In short we can say that the controlled practices which result in the meeting of Atma and Param-atma (Soul and super soul ) is Yog.
The sages believe that sole purpose of Yog is to merge with the Supreme Soul .When one eradicates all negative emotions by following yog , the detachment to momentary emotions and moods follows and control of one's life is achieved . The mind has five phases Kshipta , Mudha , vikshipta , Ekagra and Nirudha .The first three phases are not capable of reaching the high state of samadhi.The fourth and fifth phase of mind enable one to reach a state, wherein one loses the bondage of Karma and one can attain Sampradnyat Samadhi and Asampradnyat Samadhi.
When Samadhi is obtained with the help of an idea (that is,by fixing one's thought on a point in spaceor on an idea ) , the stasis is called samprajnata samadhi ('entasis with support ,' or 'differentiated enstasis') . When , on the other hand ,samadhi is obtained apart from any 'relation' (whether external or mental )that is ,when one obtains a ' conjunction ' into which no otherness ' enters,but which is simply a full comprehension of being one has realized asamprajnata-samadhi ('undifferentiated stasis').
Indian literature has a unique place of honour for 'The Bhagvadgita' . Contemporary saints of India have spread the message of Karmyog from Gita to the entire world .
Types of Yog :
The four types of Yog stated below have been described in the classic of 'Dattatreya Yogasutra' and 'Yog-raj Upanishad'. The characteristics of each type of Yog have been thus described in the elementary 'Yog tattvopanishad'.
1.Mantra Yog comprises of the chanting of the Matrukadi Mantra systematically over 12 years , which gives you 'Anima' ,it is Minuteness ( This is the power which the yogi possesses to become as small as an atom ,to identify himself with the smallest part of the universe , knowing the self in that atom to be one with himself .This is due to the fact that the anima mundi or soul of the world,is universally spread throughout all aspects of divine life ) and other spiritual power.
2.Laya Yog is constantly remembering God all the time,while performing daily activities.
3.Hatha Yog comprises the practices of various asana's , mudra's ,pranayama and Kriyas for the purification of the body and concentration of mind.
4. Raja Yog comprises the observance of Yama ( self - restrain) ,Niyama ( scriptural prescriptions )etc which help to purify the mind ,intellect and thereby enlighten the soul .
Effect of Yog on the Body
Yog gives am insight to know more about the self .The dormant inner power blossom to give complete bliss and an introduction to the true self .It enable one to meet the supreme soul and attain complete bliss.Indian sages have prescribed many methods to achieve this goal .We will mainly follow the asana's and Pranayama's given in Ashtang yog (Yam , Niyam ,Asan , Pranayam , Pratyahar ,Dharana ,Dhyan and Samadhi ) or the eight main aspects of Yog.We will also cover the six supporting action or shatkarma's or Hath Yog.
Practicing Yog revives our dormant energy.These exercises rejuvenate tissues and help new cell formation .Light Yogic exercises reactivate the nervous system ,and regulate the blood circulation .They rieinstate fresh energy in the body.According to the law of physiology,when the body contracts and expands, energy is developed and diseases get cured .This can be achieved with help of different Yogic asanas.With the practice of Pranayamas and Asans, the gland and muscles of the body contract and expand ,and diseases get cured naturally.
Yog also keeps the veins healthy.The pancreas become active and produce insulin in the right quantity , which helps in curing diabetes and related diseases.Health is directly linked with the digestive system.The improper functioning of the digestive system is the prime cause for most of the diseases.Even some serious problems like heart disease occur due to a faulty digestive system.Yog strengthens the entire digestion process, making every part of the body healthy, and active .Fresh air enters the lungs making them healthier which keeps diseases like asthama ,respiratory problems,allergy etc away.Fresh air also strenghtens the heart.Yogic exercises dissolve the fat deposits which make the body light, healthy and attractive .Yog is beneficial for thin n lean physique as well.Along with physical fitness , Yog also affects the subtle sense ,the intellect and the mind .Yog control the working of organs and helps the mind to detach itself.The follower of Asthang Yog passes with great ease from the darkness of ignorance towards a joyous ,peaceful and ever illuminated existence by connecting with the Supreme Being and attain physical ,mental ,intellectual and spiritual progress.
Daily routine of a healthy person
Good health is the key to happiness.Health is wealth.But who is healthy ? Sage Sushruta writes in the Ayurveda text 'Sushrut Samhita' :
" Samdoshah Samanishch Samdhatu Malkriyah
Prasnnatmendriymanh Swasth itymidhiyale"
This means , for a person who has al the three doshas- Vat , Pitta , and Kapha in equilibrium,the agni (power of digestion) of the stomach is normal (neither very less nor very high). The seven substance or dhatus in body ,Rasa(plasma), Rakta (blood), Masa (tissues), Med (Fat), Asthi (bones), Majja (Bone marrow), and Virya (Semen) are in the required quantity ,urination and excretion is normal ,the ten senses ( ear, nose, eyes, skin, taste, rectum, genital organs, hands, legs, and tongue ), the mind and their ruler i.e. the soul remain happy. Such a person is said to be healthy .Sage Sushrut has given a broad and scientific defination to the word health.
Maharshi Charak has stasted that the three pillars to attain this health are diet, sleep, and celibacy.
Rules useful for the Asanas
1. Time : Asanas may be done in the morning and evening . If one cannot do them at both the times ,then morning time is better.The mind remains calm in the morning . Asanas can be done in morning after performing daily chores, on an empty stomach, or in the evening ,5-6 hours after lunch. If there is a problem of constipation then one should drink water kept in copper or silver utensil, in the morning and take a stroll.This help in clearing the system. If it is a case of severe constipation, one should take triphala powder with warm water before going to bed.
2.Place: A clean, calm and secluded place is the best for performing asanas. Places like greenery of trees, park, garden, pond or river side are the most suitable places. Adequate amount of oxygen is available in open spaces and near the tree, which is good for health. If asanas and pranayama are being performed at home , a lamp( diya ) or guggulu should be lit to fill the air with aroma.
3. Cloths : while during asanas ,clothes should be minimum and comfortable. Males can wear half-pant / shorts and a vest . Ladies can wear salwar blouse ,etc.
4. Surface and duration : It is appropriate to spread a soft mat or blanket on the ground. Do not do asanas directly on the floor/earth. Perform all the asanas according to your stamina. Complete practice of the asanas takes about one hour ,medium practice about 30 minutes and brief practice in about 15 minutes.Every person should preferably do these exercises for at least half an hour ,daily.
5.Age : Practice should be according to ones own capacity, physical strength, age and with a happy and enthusiastic disposition and full concentration of the mind. Only then can the person achieve the benefits of Yog.Weak and old people should not practice too much of asanas and pranayam. Children above the age of 10 can do all the exercises.Pregnant ladies should not attempt difficult exercises. They should only undertake deep breathing and pranavnad slowly, chanting Gayatri-mantra and other sacred mantras while meditating.
6. Stage and Precautions : Asanas and pranayama can be done in all situations. They enable healthy people become healthier. Such a person does not fall sick, whereas an unhealthy person will become alright.There are a few asanas which a sick person should not perform or those who have discharge from ears, who have redness in eyes, who have a weak nervous system and heart, should not perform Sirsasana. Weak hearted people should not perform heavy exercises like full Salabhasana and Dhanurasana. Persons suffering from hernia should bot do asanas that put pressure on the lower part of the body, below the naval. Patients of high blood pressure should not do Sirsasana and women should not perform exercises during the 4-5 days of menstrual period. Those who have pain in neck and back should not do exercises , while require bending forward.
7. Food : Food should be taken at least half an hour after performing of asanas. Food should be simple. Consumption of fried and spicy food level leads to stomach disorder.Consumption of tea once destroys around 50 cells of liver and other delicate glands. You can yourself imagine the harmful effects of tea consumption. Tea is a bitter enemy of health, which deform the whole body. Tea consumption has an addictive effect, which makes it habit forming.It affects the digestive system causing acidity, gas , constipation and several other problems. Tea and allopathic medicines are the two main factors causing deformation of the liver.
8. Inhale-exhale rules : While doing asanas , it is common rule to exhale while bending forward and inhale while moving backward . Breathing should take place through nose only , not through mouth ,as the air inhaled through nose gets filtered automatically.
9.Sight : Asanas done with eyes closed ,help increase concentration of the mind, and thus help in eliminating stress and instability of the mind. Normally asanas and pranayama can also be performed with eyes kept open.
10. Sequence : Some asanas are performed on one side only .If an asanas is performed in one direction then it should be repeated in the opposite direction also . In addition , decide the order in which the asanas should be done so that performing the succeeding asana provides exercise of the muscles and joints in the opposite direction also.For example ,one should do Matsyasana after Sarvangasana and Ustrasana after Mandukasana. The beginners will experience pain in the muscles and joints during the first 2-4 days , however they should continue to practice .The pain will subside by itself. Whenever you get up after doing the asanas in the lying position , you should turn leftwards while getting up . At the end of practice, Savasana should be done for 8-10 minutes so that the body parts are relaxed.
11. Rest : whenever one feels tired while doing asanas, one should perform Savasana or Makarasana to provide rest to body . When tired , one may take rest in between also.
12.Guru : Gurupadishtmargen Yogmev sambhayset
Yog is accomplised with the grace of the Guru and by following the path shown by him. Therefore, Yog-asanas , pranayama and medition ,etc. should be performed under the supervision of the Guru.
13.Yam-Niyam : Yog practitioners must follow the principle of Yum-Niyam with ful commitment. Without them nobody can become a Yogi.
14. Temperature of the body : If the person is ill or the environmental tempreture is high, which rises further while doing the Yog-practice, then inhale through left nostril and exhale through the right nostril repeatedly, to bring the temperature back to normanl.
15. Cleaning the stomach : If the bowels are not regular or there is a problem of constipation or indigestion, take 'harad' or 'TripHala' etc., before going to bed, for a few days in the begining. If the bowels are not clear, one may face problem relating to eyes, mouth, head or weakness in the nervous system. Therefore, it is essential to have clear bowels, no constipation and good digestion, sufficient sleep, appropriate food and proper living conditions.
16. Difficult Asanas : Any person who has fractured his bone(s) any time previously, he/she should never undertake difficult asanas, otherwise the concerned bone(s) may be damaged again at the same place.
17. Sweating : If one sweat while perfoming asanas, the sweat should be wiped with a towel. This refreshes the body, makes the skin healthy and prevents germs from entering the body, through the skin.Yogasanas should be undertake preferably after a bath. One can take a bath after 15-20minutes of exercises, when the body temperature becomes normal
Wednesday, July 30, 2008
Subscribe to:
Posts (Atom)
