Yoga today has become another kind of physical movement exercise or fitness technique for increasing the individual’s flexibility by means of different poses. The main purpose and the need of the practice in the purest way and truest essence are often diluted if not completely ignored and forgotten. This 5000 year old ancient Indian practice of yoga education for the merging of the body and mind is a practical aid not a religion. Even though yoga developed in India it is a spiritual science that can benefit any cultural background as we must remember not to confuse religion with spirituality. The fundamental truth of yoga will inculcate the practitioner to relax their mind by means of meditation and breathing so that physical body will coordinate postural poses in systematic way breathing extending muscles by stretching relax the various organs systems and open the mind.
While using conscious movements of asanas sequence and nasal only breathing increase flexibility in physical body and mental concentration balance as well as neutralizing the emotions matching and revitalize the muscles bones and nervous system. Thus yoga practices improving circulation of blood by gentle compression and relaxation to vital organs and glands. The modern day’s yoga has gained the reception among the people and with very good reason; it works out in the individual’s physical and mental state. Besides it has endless benefits including good range of motion in joints muscular strength balance prevention of sports injuries and development in the existing sports injuries management and general health as a whole. Further yoga training provides to increase lung capacity and function which is a key part of any endurance sport. Yoga teaches the practice of integrating the body and the mind.
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The term yoga is used to indicate both the end as well as the mean. In the sense of the end the word yoga signifies integration at its highest level. All the means that subscribe to reach this goal also constitute yoga in the sense of yukti the means or technique. The practices whether high or low are calculated to help the progress of the aspirant towards such integration are together known by the name yoga. Yoga is thus an integral subject which takes into consideration man as a whole. it does not divide him into watertight compartment as body mind and spirit etc. the science of yoga proclaims that yogic techniques and practices aim at selective as well as wholesome shaping of human body and mind. Hence a selective package of yogic practices consisting asana physical postures pranayama breathing practices and meditation mental practices was designed with performance norms intended to create a positive impacts among the practitioners. Asana according to traditional belief lord Shiva is said to have demonstrated 84 Lakhs of asanas as many as are the living species so as.
However a selective course of 15 to 20 asanas is sufficient to maintain or re-establish our perfect health and fitness as a whole. Here the schedule should include asanas in erect, forward, backward bends, sideways twist left and right of the spinal column. Prescribing suitable yoga asanas helps to develop mind control and focusing of the mind in particular concept. Being able to hold a posture with steadiness relaxation and comfort requires that a person is able to focus their mind for an extended period of time. This helps for developing strength and concentration in mind body and is beneficial to playing sports at highly competitive levels. Swami Sivananda highlights this point he highlights that steady and systematic practice of yoga will make the mind very obedient and faithful and make the practitioner successful in every attempt. Asana are those postures with dynamic moments oriented to create physical and physiological changes in the human system. It works on the principle of Sthiram-Sugam-Asanam seat local compression of various structures affects the whole body during flexing and extending which in turn tunes the tissues locally so as to stimulate nerves blood lymph endocrine organs and neural plexus.
Thus the wide range of posturing improving suppleness and flexibility in the body are achieved particularly toning up the nervous system. Functions of all vital organs stimulation of glands regulating blood flow are achieved by proper postures and muscles are thus firmed and strengthened. In asana practice flexing and extending tissues locally so as to stimulate nerves blood lymph endocrine organs and neural plexus. Thus the local compression of various postures impacts whole body. We are giving all possible movements to the body by making our body into different postures and hold on those postures for some time then relax the whole body. Thus the wide range of posturing improving suppleness and flexibility in the body are achieved. Particularly toning up the nervous system functions of all vital organs stimulation of the glands regulation of the blood flow are achieved by proper postures. The muscles in our body are thus firmed and strengthened. Asanas also help to create harmony and balance between the mind and body and help to achieve a healthy body and stable mind they are aids for controlling the mind through physical discipline.
According to yogic authorities yogic exercises are mainly designed to keep proper curvature of spinal column and to develop its flexibility. They state that balancing asanas develop the function of the cerebellum the brain centre that controls how the body works in motion improve muscle coordination and posture including physical and nervous balance which helps to achieve grace and fluidity of movement. Inverted asanas can be particularly beneficial to break bad habits and old patterns of behaviour for example an inefficient swimming stroke or volleyball swing. For a professional athlete wishing to optimize their performance it is essential that they have the ability to change body movements and behaviours as required to maximize efficiency and effectiveness. Inverted asanas change the normal patterns both the emotional and psychic state throwing a new light on old patterns of behaviour and being. Inverted asanas can also help to improve health reduce stress and anxiety and increase self-confidence. pranayama pranayama is the practice of breathing exercises with the three scientific phases namely: puraka inhalation kumbhaka holding air in lungs and rechaka exhalation by a progressive manner that works centrally and the effects spread to the periphery too.
One must understand that the objective of pranayama is to affect proper balance of ida moon breath and pingala sun breath nadis and to gain the physiological spiritual upliftment through the attainment of light and knowledge from the sushumna nadi. from the physical point of view a proper balance among the nadis ensures health strength peace and longevity. pranayama have seasonal effects in its technique and practice. hence the selection of pranayama for the practice schedule should be based on the seasonal requirements. during practice the three phases inhalation holding the breath and exhalation should be observed as 1:1:1 initial stage 1:2:2 intermediate stage and 1:4:2 advanced stage. rhythmic movement diaphragm massages the organs of the abdomen gently and helps them to function normally. it promotes general circulation also. thoracic breathing: the middle lobes are opened up fully by this type of breathing. clavicular breathing: the sparingly used upper lobes of the lungs will be properly aerated by this breathing. full-yogic breathing: the science of working in relaxation attention without tension is imminent in pranayama. we learn to work without getting tensed up with any overtones and over-reactions. with lesser energy expenditure we enhance the efficiency. slowing the breath by systematic and gradual training of our respiratory system by various pranayama does not turn us tamasic but by reducing the overtones of rajasic makes us more sattivk and more efficient. Anuloma viloma pranayama this pranayama helps in clearing up the nasal passages. with regular and long practice flow of breath by both nostrils becomes smooth and slow. this pranayama is very useful for nasal allergy deviated nasal spectrum. chandranuloma–viloma helps in increasing weight and suryaanuloma-viloma in reducing the obesity effectively.
cleaning of chandra and surya nadis is the first step to bring the balance between the two nadis. they lead towards unfolding of the inner layers of consciousness. surya bhedana, chandra bhedana, nadi shuddhi these three pranayamas promote a balance between the sympathetic nervous system para sympathetic nervous system. metabolic rate is decreased as in all other pranayamas. surya bhedana increases digestive power soothes and invigorates the nerves and cleans the sinuses. these pranayamas bring about a balance in prana in the pranamaya kosa which is vital to spiritual growth. thus focusing of mind memory intelligence quotient and creativity are enhanced by these pranayamas. surya bhedana particularly for IQ featuring the left brain chandra bhedana for development of creativity and intuition featuring the right brain and nadi shuddhi for the rest are well known benefits. the lop-sided growth of personalities can be effectively brought to a balance suitably by adjusting the practices of surya bhedana, chandra bhedana pranayamas.
For e.g.: an artist as a creative person needs his critical faculty to be sharp and hence surya bhedana is prescribed more. similarly a highly analytical mind can be balanced by developing the heart featured by love affection intuition creativity etc practicing chandra bhedana pranayama. thus personality change can be brought about effectively. steady systematic practice of nadi shuddhi ns pranayama can bring balance samatva-equanimity. kapalabhati bhastrika great freshness and agility are experienced in bhastrika. it is not only shattering of tamas and stagnation moving to rajas reduction of overtones and hypersensitivities increase functional efficiency of cells. it is a fine practice to remedy some of the dangerous effects of kumbhaka practice if done wrongly. bhastrika activate and invigorate the liver spleen pancreas and abdominal muscles. thus digestion is improved the sinuses are drained the eyes feel cool and one has a general feel of excitement. the two effects of kapalabhati bhastrika kb are; washing away of carbon-dioxide from the lungs increased oxygen concentration in the lungs. it generates prana to activate the entire body. ujjayi strengthens the muscles of the epiglottis which helps in reducing snoring. it helps in voice culture. this type of pranayama aerates the lungs removes phlegm gives endurance soothes the nerves and tones the entire system.
Ujjayi without retention done in a rest position is ideal for persons suffering from high blood pressure. tonsillitis sore throat chronic cold and bronchial asthma are greatly reduced by ujjayi. hypersensitive throat cough excessive hiccups are also helped by practicing ujjayi. sukha pranayama this pranayama can work wonders in reducing the stresses and tensions; increasing memory concentration power to improve the quality of life and to promote positive health. sukha pranayama reduces the basal metabolic rate increases vital capacity strengthens immune system and used under all conditions for rehabilitation. pranayama is used even by cancer patients. cooling pranayama sitali, sitkari, and sadanta all the three pranayamas are helpful in relaxing the muscles soothes the nervous system eyes and the ears and even to reduce the basal metabolic rate effectively. we feel light and fresh after performing these 3 pranayamas. taste buds and mouth are sensitized and vital capacity enhanced. allergies due to cold can be effectively overcome by prolonged practice of these pranayamas. these help in reducing the stresses and tensions effectively. sadanta is useful for reducing problems of the teeth and gums- decaying teeth toothache pyorrhoea etc. sitkari is of great value for hypertension. `these pranayamas are beneficial in cases of low fever and biliousness. it activates the liver and the spleen improves digestion and relieves thirst. swana pranayama this pranayama helps to release the carbon-dioxide more forcefully from lungs.
It also eliminates toxins from body thereby increasing level of energy in system. it has a direct impact on renal region and kidneys because of the panting movement and expulsion of the sound ha on exhalation. saver pranayama as we practice antara kumbhaka and bahya kumbhaka after inhalation and exhalation respectively carbon-dioxide is released from body; blood is purified of toxins. it also induces tranquil mind clarity of thought and improves concentration. flows of energy in ida, pingala nadis are balanced. naga pranayama this pranayama channelizes pranic energy into proper energy centers and this pranayama also improves breathing capacity expanding thoracic region and keeping lungs elastic. meditation meditation is a systematic method of mental practice that gives a complete mental physical and emotional relaxation. meditation is the art of relaxation and progressive freedom. it is the most beautiful experience man can have. he slowly gains awareness of everything his body his mind his conscious self. he is aware and watchful of himself in all situations and is thus able to respond to changing situations with ease and calm. the motionless silence of sitting meditation requires only a little amount of oxygen. thus during meditation respiration will become slower smoother and rhythmic in nature. following are some simplest techniques of meditation.
Silent meditation, mantra meditation, objective meditation and breathing meditation. during meditation the following physiological changes occur heart beat and breathing rates slow down. oxygen consumption and metabolic rate falls by 20 percentages. the blood lactate level drops. this level goes up with stress and fatigue. skin resistance to electric current increases fourfold a sign of relaxation. eeg readings of brain wave patterns showed increased alpha activity again a sign of relaxation. conclusion yoga is able to mobilize joints stretch tissues and ligaments tones up muscles bring flexibility to spine and strengthen internal organs. yoga exercises are based on the formula of stretching relaxation deep breathing increasing circulation and concentration. as such yoga is beneficial to a mankind as it enables them to strengthen their concentration ability foster a calm and relaxed mind. enhance mind body cohesion allowing individuals to have greater muscle coordination and fluidity of movement. yoga is also beneficial to a professional people as it positively develops health and vitality of body. strengthens internal organs such as the heart lungs and liver and helps to maintain fitness. yoga also helps to reduce stress and anxiety cultivates self confidence and self-belief. these elements are pivotal to maintain good health and fitness.
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