Introduction to Yoga

The yoga postures or asanas exercise every part of body they work not only on the body frame but also on the internal organs, glands and nerves as well, keeping all system in radiant health. Concentration is the major goal in yoga the mind is constantly undergoing modification. It seldom rests or fixed on a single subject or object. Concentration is defined as the hindering of the modifications of the thinking principle The aim of yoga is to control the mind so as to keep it fixed in accordance with our will.

The above may sound very simple but in fact it is the result of thousands of years of research work done by our forefathers. They were great thinkers, and spent lot of time in thinking and meditating in the mountains and forests in the quest for the theories of the up-liftment of mankind and they invented many astonishing theories for the same so that we could live in a harmony with nature. Yoga was one of them. The asanas (exercise) of yoga may look very simple and natural but a lot is happening on the inside. Many of the yogasanas are named after and reflect the movements of animals. Through observation our forefathers understood how animals live in harmony with their particular postures and how the hormonal secretions could be stimulated and controlled by it. For example, by imitating the rabbit or hare position in shashank asana they could influence the flow of adrenaline responsible for the fight or flight mechanism through imitating animal postures, they found that they could maintain health and meet the challenges of nature for themselves.

Physical and mental therapy is one of the most important achievements of yoga what makes it so powerful and effective is the fact that it works on the holistic principal of harmony and information. According to medical science yoga therapy is successful because of the balance created in the nervous and endocrine system which directly influence all the other systems and organ of the body.

In recent years medical research has begun to pay attention to the effect of yoga. Studies have shown for instance that relaxation in corps pose effectively relieves high blood pressure .The regular practice of asana and prayanama can help such diverse ailments as arthritis chronic fatigue, and heart conditions. It works on all aspects of the person the physical vital, mental emotional, psyche and spiritual on a more practical level.

Yoga is a means of balancing and harmonizing the body, mind and emotions. This is done through the practice of asana (the physical exercise),pranayama (the breathing technique) mudra (position of gesture)which represents the psychic bandha(locks for channeling energy).All these things purify the body ,mind and energy system to prepare the ground for higher practice of meditation and for the ultimate experience of cosmic consciousness.

The word yoga means unity or oneness derives from the Sanskrit word yog which means to join. This unity or joining is described in spiritual term as the union of the shakti (energy) with his consort shiva (the supreme consciousness) and this is the central theme of yoga the unification of shakti with shiva. The shakti which sits in the mooladhar chakra with three and a half snake like coil. It is also known as the kundalini shakti which represents the feminine energy and always tries to unite with her consort Shiva in sahashara chakra situated in the brain. The shakti lives in every human being in the dormant form in the mooladhara chakra and when it is awaken through the yogic practice it reaches to the sahashrara chakra passing all the other charkas. The charkas have different qualities and when the shakti passes to a specific charka it carries the qualities and characteristics of that chakra which reflects in the human being.

The Practical Aspect of Yoga

Patanjali an authority on yoga gives a concise definition on yogasanas “STHIRAM SUKHAM ASANAM” that means the posture should be comfortable .In this context asanas are practiced to develop the ability to sit comfortably in one position for an extended period of time. When the body is steady and comfortable the mind automatically becomes steady. The mind is connected with the body or vice versa as it is called psychosomatic. If any thing happens in the body then the mind is affected and any thing happens in the mind then the body is affected. Mind is more dissipated than the body and since they are psychosomatic therefore if we learn to sit steadily then the mind also becomes still and when the mind is still then you can tame it in accordance with your will. Asanas are designed to control the mind through body and meditations are designed to control the body through mind. If you can bring your mind, thoughts and emotion under control, there is literally no limit to what you can do, since it is our own illusions and pre conception that hold us back and prevent us from fulfilling ourselves. Very often we think that the asanas are form of exercise. It is not true. Actually asanas are techniques that keeps the physical body in position that cultivates relaxation, concentration and meditation. Through the asanas the pranic channels and internal organs stretched, massaged and stimulated. By the way these asanas should be done as per the instruction of a guru because some times if they are not done correctly they may create problems. Although asanass are not exercise it is complimentary to exercise. But before the difference in between the asanas and exercise can be understood it is necessary to know about the later. Exercise imposes a beneficial stress on the body. Without it the muscles waste, the bones become weak, the capacity to absorbed oxygen decreases, insulin insensitivity can occur, and ability to meet the physical demand of sudden activity is lost. There are several differences in the way asana and exercise affect body mechanisms. When yogasanas are performed respiration and metabolic rate slow down. The consumption of oxygen and body temperature drops. During exercise, however the breath and metabolism speed up oxygen consumption rises and the body gets hot. Yoga postures tend to arrest catabolism where as exercise promotes it. In addition asanas are designed to have specific effect on the glands and internal organs and to alter electrochemical activity in the nervous system. The yoga postures or the asanas exercise every part of body. Any one who consumes with regular practice becomes aware of a subtle change in their approach of life -For through persistently toning and relaxing the body and stilling the mind, you begin to glimpse a state of inner peace that is your true nature. It is then that constitute essence of yoga this is self realization what we are all seeking.

To understand the nature of asanas you need to experience their effects for yourself. Asanas are postures to be held, rather than exercise and are performed slowly meditatively combined with deep abdominal breathing. These gentle movements not only reawaken your awareness and control of your body but also have a profound effect spiritually freeing you from fears and helping to instill confidence and serenity. At the end of yoga session you will find yourself, relaxed and full of energy quite unlike after other forms of physical exercise which cause fatigue through exertion. An asana can be performed in three stages 1.coming in to a pose 2.holding it 3.come out of it. The real work of an asana is done while you hold the position try keep still while you maintain the pose and breath slowly and deeply, concentrating your mind. Once you are able to relax in a pose you can adjust your position to achieve a greater stretch. Always release your body from an asana with as much grace and control as you used to come into it. At first it will be the physical experience of the asanas that affects you very strongly. But as you continue progressing you will grow more and more aware of the flow of prana,the vital energy and of the importance of correct breathing. Pranayama the ultimate purpose of both asanas and pranayama is to purify the nadis or nerve channels so that prana can flow freely through them, and to prepare the body for the raising of kundalini, the supreme cosmic energy that leads the yogi to a state of god consciousness.

For most people yoga is simply a means of maintaining health and well being in an increasing stressful society. Asana removes the physical discomfort accumulated during a day at the office sitting in a chair hunched over a desk. Relaxation techniques help maximize the effectiveness of ever diminishing time in the age of mobile phone, computers, Internet etc, 24 hours shopping. Yoga practice makes a great personal and even business sense. The principal of yoga provides a real tool to combat social malaise at a time when the world seems to be at loss, rejecting past value with out being able to establish the new ones. Again yoga has solutions to all these problems.The hatha yoga can be divided in to few groups according to the need of an individual.

Pawan Mukta Asana

It has three parts

  • Anti rheumatic Group
  • Digestive/Abdominal
  • Shakti Band Group

Pawan means wind and can be understood by two things the intake (oxygen) and output exhale or the gas, which is a very important part of life and Pawan Mukta series is one of the most important series for understanding the meaning of asanas by developing awareness of the bodies movements. It is very useful as a preparatory practice as it opens up all the major joints and relaxes the muscles of the body. Part 1 is useful for eliminating energy blockages in the joints. Part 2 is concerned specifically with strengthening the digestive system. It is excellent for those who are suffering from indigestion constipation, acidity, excess wind or gas, diabetes, disorders of the male or female reproductive system and varicose veins etc. It also eliminates energy blockages in the abdominal area. Part 3 improves the energy flow within the body and breaking down neuro muscular knots, especially in the region where energy tends to stagnate this series is very good for those who reduce vitality and a stuff back and menstrual problem in women. These asanas also eliminate energy blockage in the spine activate the lungs and heart and improve endocrine function.

Relaxation asanas

The importance of this series of relaxation poses is that they cannot be over emphasized, they should be performed before and after the asana session and at any time when the body is very tired. They are specially recommended for any back / spinal problem.

Meditation asanas

The main purpose of the meditation asanas is to allow to practitioner to sit for extended periods of time without moving the body and without discomfort.

Vajra Asanas

Vajra is also a major nadi directly connected with the genital urinary system that regulates the sexual energy in the body, control of Vajra nadi leads to sublimation and control of sexual energy. Hence this series is therefore very beneficial for the reproductive as well as digestive organs and is also reasonably easy to perform.

Standing Asanas

This series has a stretching and strengthening effect on the back, shoulder and leg muscles and it is good for those who spend time in sitting work or who have pain in the back those who suffer from sciatica or slipped disc may practice hastha utthana asana,akarna dhanurasana and tadasana,but they should not practice any other as standing asanas except under the guidance of experience yoga teacher.

Surya Namaskar

This dynamic group of asanas is not regarded as being a traditional part of Hatha Yoga practices as it was added to the original asana group at a later time, it is a complete asana,effecting almost everything what many asanas together may effect such as loosening up, stretching, massaging and toning all the joints, muscles and internal organs of the body.

Padmasana Asana - (Lotus Pose)

The asana in this chapter clear, physical, emotional and mental blocks help awaken the energy centers of the body and induce tranquility. They increase the ability to sit in Padmasanas for extended periods of time as required for advanced meditation practices.

Backward Bending Asanas

On a physical level the backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine,helping to prevent slipped disc and other back condition. The practice of backward bending asanas can correct postural defects and neuromuscular imbalances of the vertebral column. Backward bending asanas create a negative pressure in the abdomen and pelvis,helping neuro-circulatory toning of all the related organs. They also massage the abdomen and pelvic organs by stretching the muscles in this area especially rectus abdoaminus.

The backward bending asanas are postures that turn the body out to face the world. They are stimulating and extroverting because they expand the chest and encourage inhalation. They are associated with the attitude of embarrassing life.

Some people are known to bend over backwards to please others and these people and these people often have the same ability on the physical level. Those who have difficulty in bending backwards may be frightened to face life and give of themselves with love. These common fears are instinctual or due to unpleasant past experiences. This psychic stiffness dampens spontaneity and adversely affects the external personality. It translates itself via the brain and nervous system into the body and is called body armor backward bending asanas breakdown this body armor, then effects reach far into the depths of the mental and psychic bodies helping to remold and reshape the personality.

Forward Bending Asanas

On a physical level the backward bending asanas stretch the abdominal muscles and tone and strengthen the muscles controlling the spine,helping to prevent slipped disc and other back condition. The practice of backward bending asanas can correct postural defects and neuromuscular imbalances of the vertebral column. Backward bending asanas create a negative pressure in the abdomen and pelvis,helping neuro-circulatory toning of all the related organs. They also massage the abdomen and pelvic organs by stretching the muscles in this area especially rectus abdoaminus.

The backward bending asanas are postures that turn the body out to face the world. They are stimulating and extroverting because they expand the chest and encourage inhalation. They are associated with the attitude of embarrassing life.

Some people are known to bend over backwards to please others and these people and these people often have the same ability on the physical level. Those who have difficulty in bending backwards may be frightened to face life and give of themselves with love. These common fears are instinctual or due to unpleasant past experiences. This psychic stiffness dampens spontaneity and adversely affects the external personality. It translates itself via the brain and nervous system into the body and is called body armor backward bending asanas breakdown this body armor, then effects reach far into the depths of the mental and psychic bodies helping to remold and reshape the personality.

Spinal Twisting Asanas

These are very important asanas for spinal health and it is advisable that every asana program should include at least one practice from this group preferably following the forward and backward bending. Most of the spinal twists asanas enhance the pranic flow around the navel. This nourishes organs such as kidneys, stomach, small intestine, liver and gallbladder.

On the emotional and psychic levels, controlled twisting represents a means of managing the knots and problems of life for many people life seems complicated and their problems appear too difficult to solve these asanas the tangled knots of life.

Spinal Twisting Asanas

These are very important asanas for spinal health and it is advisable that every asana program should include at least one practice from this group preferably following the forward and backward bending. Most of the spinal twists asanas enhance the pranic flow around the navel. This nourishes organs such as kidneys, stomach, small intestine, liver and gallbladder.

On the emotional and psychic levels, controlled twisting represents a means of managing the knots and problems of life for many people life seems complicated and their problems appear too difficult to solve these asanas the tangled knots of life.

Inverted

These practices improve health, reduce anxiety and increase self-confidence also increase mental power concentration and capacity to sustain large work loads with out strain. These asanas encourage rich supply of blood to flow to the brain nourishing the neurons and flushing out toxins blood and lymph, accumulated in the lower limbs and abdomen, are drained back to the heart, then circulated to the lungs, purified and re-circulated to all parts of the body. This process nourishes the cells of the whole human organism. The enriched blood flow also allows the pituitary gland to operate more efficiently, tuning the entire endocrine system. This has a positive effect on the metabolic process and even on ways of thinking. They undoubtedly improve the quality of meditation and concentration.

Balancing

These asanas develop the cerebellum, the brain centre that controls how the body works in motion; these asasnas induce physical balance stilling unconscious movements. As the moving body attains balance it becomes increasingly free to rely on other forces such as gravity, to support and propel it ,this group develops a balanced mind and a more mature outlook on life. Asanas are especially noted for balancing the nervous system and removing stress and anxiety.For relief of excessive tension these practice should be held for as long as possible. When practicing these asanas,it is most important to steady the mind through concentration on one point.

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