Yoga

Introduction

Concept and practice of Yoga originated in India several thousands years ago. Its founders were great Saints and Sages. The Great Yogis gave rational interpretation to their experiences of Yoga and brought about a practical and scientifically sound method within every one's reach.

Yoga today is no longer restricted to hermits; saints, sages, it has taken its place in our every day lives and has aroused a world wide awakening and acceptance in the last few decades.

The science of Yoga and its techniques have now been re-oriented to suit modern sociological and physiological needs and lifestyles. Experts practitioners and protagonists of various branches of medicine including modern medical science are realizing the role of

these techniques in the prevention of disease, mitigation and cure of disease and promotion of health.

Yoga is one among the six systems of Vedic philosophy. Maharishi patanjali, rightly called the "father of Yoga" compiled and refined various aspects of Yoga systematically in his "Yoga sutras" (aphorisms). He advocated the eight fold path of Yoga, popularly known as "Ashtanga Yoga" for all-round development of human personality.

These are - Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana & Samadhi. These components advocate restraint, observance of austerity, physical postures, breathing exercises, restraining the sense organs, contemplation, meditation and Smadhi. These steps are believed to have potential for the improvement of physical health by encouraging better circulation of oxygenated blood in the body, retraining the sense organs and thereby inducing tranquility and serenity of mind. The practice of Yoga prevents psychosomatic disorders/diseases and improves an individual's resistance and ability to endure stressful situations.

DefInition of Yoga

Yoga is a method by which one can develop one's inherent powers in a balanced manner. It offers the means to reach complete self-realization. The literal meaning of the Sanskrit word Yoga is to 'yoke'. Accordingly, Yoga can be defined as a means for uniting the individual spirit with the universal spirit.

Types of Yoga
Japa Yoga: To concentrate one's mind on Divine name or holy syllable, mantra etc. like 'OM', 'Rama', 'Allah', 'God', Vahe Guru ete.

Karma Yoga: Teaches us to perform all actions without having any desires for their fruit. In this Sadhana a Yogi considers his duty as a divine action, performs it with whole hearted dedication but shuns away all desire

Gyana Yoga: Gyan Yoga teaches us to discriminate between the Self and the non-self and to acquire the knowledge of one's spiritual entity through the study of scriptures, company of Saints and practice of meditation.

Hatha Yoga: It teaches us to purify and stabilize the body and vital energy through the practice of cleansing acts, diet regulation, asanas, pranayama and mudras and thereby acquire the purity and stability of mind. It enables a sadhaka to internalize his vision, awaken the dormant mystic force (kundalini) which leads him to the vibrant and radiant state of self-realization known as Samadhi.

Bhakti Yoga: Bhakti Yoga is a system of intense devotion, with emphasis on complete surrender to Divine Will. The true follower of Bhakti is free from egoism, is humble and is unaffected by the dualities of the world.

Raja Yoga: Raja Yoga popularly known as "Ashtanga Yoga" is for all round development of Human personality. These are - Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana & Samadhi.

YAMAS (Observances) :Practice of Yamas pave way to increase the power of concentration, mental purity and steadiness. The following are the Yamas ;

Ahimsa (not to harm others)
Satya (to be truthful)
Asteya (not to steal)
Brahmacharya (celibacy)
Aparigraha (not to possess beyond actual needs).

NIYAMAS (Resraints) :
are five Niyamas :
i) Shaucha (external and internal purification)
ii) Santosha (contentment)
iii) Tapa (to make right efforts to achieve goal).
iv) Swadhyaya (to study right scriptures to acquire correct knowledge of self
and the supreme divinity).
v) Ishwar pranidhana (complete surrender to the divine will)

SURYA NAMASKAR

Surya Namaskar is the most useful and popular mode of yogic exercises, which briefly bestows the benefits of Asanas, Pranayama and Mudras altogether. It consists of a series of 12 postures, which are performed early in the morning facing the rising Sun. Surya Namaskar energizes the entire neuro-glandular and neuro-muscular system of the body and its regular practice ensures a balanced supply of oxygenated blood and perfect harmony to all the systems of the body, thus invigorates the entire psychosomatic system of human constitution.

YOGA ASANA

Asana means a state of being in which one can remain steady, calm, quiet and comfortable both physically and mentally. Asanas can also be performed for curative or for promoting health by gently stretching the muscles, massaging the internal organs and toning the nerves throughout the body. The health of the practitioners can be improved and many diseases can be eliminated.

Some important Asanas & their benefits:

Padmasana: For physical, mental and emotional equilibrium.

Vajrasana: Regular practice for 5-10 minutes after meal kindles up digestion. It is useful for insomnia and sleeplessness.

Mandukasana: Increases the digestion, cures constipation, dyspepsia and flatulence.

Utanamandukasana: Useful in the treatment for lumbago, cervical pain, bronchitis and diabetes.

Gomukhasana: Beneficial in curing bronchial asthma, rheumatic pain in knees and ankles and improves the capacity of lungs.

Ardhamatsyendrasana: Useful in the cure of diabetes and cervical spondylosis. . Kakasana- Energizes the thighs, calves and ankles.

Sirnhasana: Prevent the disorders related to neck, eyes, nose and ears.

Shavasana: Imparts physical, mental and emotional relaxation.

Suptapavanamuktasana: Useful in curing gastric trouble, flatulence and back-pain.

Urdhvasarvangasana: Very beneficial for the health of eyes, face, brain and the hair.

Sarvangasana: Brings suppleness to the spine and prevents the ailment of respiratory system and neck.

Chakarasana: Harmonizes the secretion of all glands, reduces obesity and is effective in the cure of bronchial asthma and diabetes.

Paschimottanasana: Useful for physical, mental and spiritual development.

Katichakrasana: Useful in the prevention and cure of disorders relating to lumbar region, spine and chest.

Urdhva Hastottanasana: Useful for lumbar pain, bronchial asthma and digestive disorders, reduces obesity and helps in increase of height.

Konasana: Useful in increase of height and energizes the digestive and respiratory systems and heart.

A set of Asanas, Mudras and Pranayamas practiced with faith, perseverance and insight rejuvenates the brain, heart, lungs, liver, pancreas, kidneys, bowels, nerves, muscles, tissues & glands of the body by ensuring oxygenated and balanced blood supply, kindles up the appetite, bestows control over seminal fluid, senses and mind and imparts increased vitality, vigour and longevity to the practitioner.

PRANAYAMA (Kumbhak) : Pranayama means control of breathing. Breathing influences both body and mind. Natural rhythmic inhalation and exhalation is associated with state of mind as well. By controlling the breathing pattern, the state of mind can also be controlled & modified. In deep meditation the breathing becomes slow, subtle and finally imperceptible. Once the body becomes stable through practice of Yogasanas, Sadhakas can go for practice of Pranayama i.e. regulation of breath finally leading to its prolongation and conquest without consequential discomfort and damage so as to acquire better ability to arrest modifications of the mind. A prolonged and step by step training is required for mastering the art of breath control. Some simple forms of breathing techniques are useful for increasing vitality, promotion of health and prevention of diseases. According to texts there are eight types of Pranayama.

SHATKARMA (Six Cleansing Acts) :
The Yogic texts prescribe six cleansing acts to eliminate the morbid matter from within to keep body & mind fit. These are Dhauti, Basti, Neti, Nauli, Trataka and Kapalabhati. Yamas & Niyamas (observances & restraints) reduce undue stress, bring about stability and happy state of mind by keeping one on right path. Asanas give steadiness, Pranayama makes the body light, pratyahara imparts patience and Dharna trains the mind to concentrate and meditation develops the ability to stay and go deep on the desired object for prolonged period of time disengaging itself from other multifarious objects. Samadhi (Super consciousness) gives nonattachment and finally salvation. The practice of Shatkarma purifies various organs of the body and the nerves making the practitioners fit physically as well as mentally to pursue different steps of Yoga and attain perfection.

DHYANA (Mediation) :
Usually the mind of an individual is occupied with multifarious thoughts dissipating his energy in various directions resulting in restlessness. This also results in an inability to retain good thoughts. By meditation one acquires the power to arrest modifications of the mind and concentrate deep resulting in manifold benefits.

Scientific Research on the Efficacy of Yoga

Systematic Research with proper controls have. been carried out in India and abroad to evaluate the prophylactic, promotive and curative potentials of Yoga. In India, reputed institutions such as Defence institute of Physiology and Allied Sciences (DIPAS), New Delhi, All India Institute of Medical Sciences (AIIMS), New Delhi, National Institute of Mental Health & Neuro Sciences (NIMHANS), Bangalore, Vivekananda Yoga Kendra (VYK), Bangalore and Lonawala School of Yoga, Maharasthra have conducted extensive research using physiological biochemical, psychological and clinical variables. Earlier research conducted at AIIMS, New Delhi has focussed on the physiological potentials of Yogis who developed extraordinary powers of staying in air tight compartments underground by lowering the metabolism as well as who can slowdown their heart rate under voluntary control. These studies indicated that long-term yogic practice helps 0 develop voluntary control over the autonomic nervous system.

Studies conducted revealed' that six months of yogic practice leads to enhancement of parasympathetic activities, provides stability of autonomic balance during stress, produces a relative hypermetabolic state, improves thermoregulation efficiency, body flexibility, physical efficiency at sub maximal level of work, improves adaptability to environmental stress and cognitive function such as concentration, memory, learning efficiency and vigilance. Therapeutic potentials of selected yogic practice in the control and management of essential hypertension and the underlying physiological mechanism were also demonstrated.

Clinical studies have lucidly demonstrated the therapeutic potentials of yogic practice in the treatment of chronic obstructive pulmonary disease such as Bronchitis and Asthma. Similar effects have been brought out on the therapeutic potentials of Yoga for the treatment of diabetes, low back pain and stress related psychosomatic disorders. Currently research program is in progress at DIPAS with regard to the Coronary Artery Disease regression by life style intervention which includes Raj Yoga meditation, low fat high fibers diet and aerobic exercise and the results are quite encouraging in terms of the risk factors management.

Mflictions and Diseases Which are Amenable for Treatment / Improvement Through Yoga Therapy

Yoga is effective in the management of the following disorders/ indications: