Yoga For Better Health

Citation preview

Yoga For Better Health

eISBN: 97-893-5083-044-4

© Publisher

Publisher: Diamond Pocket Books (P) Ltd.

X-30, Okhla Industrial Area, Phase-II

New Delhi-110020

Phone: 011-40712100, 41611861

Fax: 011-41611866

E-mail: [email protected]

Website: www.diamondbook.in

Edition: 2015

YOGA FOR BETTER HEALTH

By - Acharya Bhagwan Dev

Preface

The word Yoga and its benefits have become so popular, that everyone today is interested in learning it. The aim of life is not only to survive, but to enjoy it with a better quality. In modern busy life it is difficult to practise Yoga daily under the guidance of an instructor, and thus good books on the subject provide an useful alternative.

Many books available in the market are full of Yogic jargon, which create confusion in the mind of reader, who is not able to perform any exercise correctly, and thus does not derive any benefit from Yoga. This book has been prepared with an objective to introduce the reader to Yoga and to gradually enable him to practise the exercises to suit his body and enjoy the fruits. Illustrations explaining finer key points for each posture of the asanas, given in this book greatly help in better comprehension.

Yoga is a means to good health but not an end in itself. Yoga not only adds years to your life but will also add life to your years. Give Yoga a place in your life. Yoga enhances the efficiency of your heart. I am thankful to Mr. G.C. Goyal for his sincere efforts in translating and editing this book.

Be yourself, At home, In your spare time, At your own rate of progress, Without discomfort and in, Only 1/2 an hour a day, to make your life meaningful.

Life is not living, but living in Health.

New Delhi

28-3-99

—Acharya Bhagwan Dev

CONTENTS

YOGA AND HEALTH HUMAN BODY YOGASANAS YOGIC KRIYAS AND BANDHAS PRANAYAAM, MEDITATION AND HASYA YOGA YOGIC THERAPY YOGA FOR CHILDREN & LADIES PREPARING YOGASANA SCHEDULE DIET FOR HEALTH

1. Yoga and Health

MEANING OF YOGA

Yoga simply means a sum or unity of two entities. Here it means the unison of self with God, or the cohesion of body and mind. It has been developed and practiced for thousands of years by our Sages and this is now known world over as a part of Indian Culture. It was first presented in a formal and systematic written work by Great Patanjali. All that he gathered by word of mouth from various sources, was compiled to give a whole system in an easy form of discipline. The term Yoga was defined by sage Patanjali as “Chitta-VritiNirodh”, which means as: Mind - its Fluctuations — and Control. The constant wandering of the mind can be corrected by regular practice of Yoga, and results in awakening of our hidden potentialities. It provides us physical, mental, and spiritual well-being with a long life. It is progressive in nature, since each of its step takes you nearer to a stage leading to desired goal. Take one step at a time without continuous looking at the goal. Keep in mind of the means by which it may be achieved, and continue which will break even your worst habits. Enjoy all you do to attain the consciousness.

Human abilities fall into two classes - natural and learned. Natural abilities are the kind we are born with or grow into without particular effort on our part. Learned abilities are those we get by training our natural abilities. We have to work for these through study and/or practice. It must be remembered that although training improves ability on a job, persons with the right pattern of aptitudes improve faster and can go further. It therefore suggests that if we are really keen to learn, it is easy and possible to learn, adopt, and live a healthy life through Yoga.

The beauty of Yoga is not just that it takes a mere few minutes out of your day, it can be practised at home and doesn’t induce sweating, but also that it is a complete exercise system for the body, mind and spirit. This form of exercise is very soothing.

“Don’t Delay Begin Today”

PATH & PRINCIPLES OF YOGA

There are different ways to reach a desired common destination. In Yogic discipline there are four paths in an order of Yoga-Karma, Raja, Bhakti, and Jnana —all leading to the same centre of consciousness, which make it easy to adopt for every person. These four types can be categorised as Physical, Normal, Spiritual, and Mental based yogas. These four paths cover eight vital principles of Yoga.

JNANA YOGA

It is based on God is Truth and aims at challenging everything through discrimination to achieve self-realisation and unity with God. It suits a person having very powerful mental concentration. It covers:

Yama—ethical principles and norms of social behaviour. There are five types of Yama: non-violence, truth, honesty, celibacy and restraint on possession.

Niyama—code of conduct. Niyama are five in number: contemplation, contentment, penance, study and meditation.

KARMA YOGA

It is for a man of action, to follow his duties or Karma selflessly to attain consciousness. It covers:

Pratyahara—sense withdrawal. It is detachment of oneself from the mundane world and becoming an introvert.

RAJA YOGA

It is a Royal path and includes Hath Yoga. It attains consciousness and unity by concentrating on physical and mental energies. It covers:

Dharna—concentration on particular object.

Dhyana—meditation to forget world and identify oneself. It is to continue the activity of intensifying the concentration devoted to that particular object.

Samadhi—realisation with the ultimate goal-God. When one forgets every

material thing and identifies oneself with the ultimate goal, it is known as the state of Samadhi.

HATH YOGA

Asana—different body postures

Pranayam—controlled breathing

BHAKTI YOGA

It is a path of surrender through love and devotion, suitable for an emotional and sensitive person. God as a Supreme being is loved by reciting his name, singing his praises, worshipping his forms and following other related rituals.

It depends on the nature of an individual to adopt a particular path. The aim of the Yoga is to mould the body and mind by following the practices to acquire the Supreme Bliss. All these Yogas help achieving the peace. The healthy body with a healthy mind is a sacred and divine place for soul to live.

HEALTH THROUGH YOGA

A good health means that all organs of the body are working efficiently. The

importance of the proverbs, “Health is Wealth”, “If health is lost everything is lost”, is realised more in its absence than by its presence. Youth is not a time of life, it is a state of mind. The importance of health is more than education, money and other material comforts. Happiness is intimately concerned more with good physical and mental health than other outside factors. At this stage, we need to know the essential conditions to keep ourself healthy. Some of the external factors like environment, heredity, work, and sanitation could be discussed separately, but we need to discuss the role of Yoga and exercises which is in our hands. The strenuous demands of work make us careless about health, but the body is the best indicator. It starts giving warning signals if you are neglecting your health and any sensible person will pay heed and get down to correction. Indian men are as lethargic as women in looking after their health. But fortunately, Indians have now begun to take up some outdoor activities or exercises after being woken up by the media to a new health awareness. One needs to be disciplined and controlled in reacting to situations which helps in fighting work-related stress and tension.

One needs to start his day with a spot of Yoga. Those who follow this, firmly believe that this helps them to feel alive and energetic throughout the day. And Yoga one must do, day-after-day, without a break. Conventional exercises and games are not feasible on regular basis and these do not give mobility to all the joints particularly to the spine. Moreover, these exercises lack effect on vital organs of the body.

2. Human Body

HUMAN SYSTEMS

Presently we need to understand the human systems whose functioning decide the state of our health. There are seven basic systems of the human body which are given below.

(i) Digestive System (ii) Excretory System (iii) The Respiratory System (iv) The Circulatory System (v) Muscular System (vi) The Skeletal System (vii) The Nervous System. We shall discuss these one by one.

(i) The Digestive System: The food that we take comprises of proteins, carbohydrates (sugars and starches), vitamins, minerals, fats and oils. Only a part of these substances is useful to the body and the rest, which is indigestible, must be got rid of. The food is chewed by the teeth and after getting mixed with saliva, is swallowed. Saliva is an alkaline fluid which is poured into the mouth from salivary glands. Digestion of food starts in the mouth itself. From the mouth the food enters into an expanded cavity behind, the Pharynx, which is also common to the air passage at this level. It then passes into the oesophagus. Like stomach and intestines, the oesophagus is a muscular organ and can force the food along if necessary. With the help of this muscle, a man can drink even if he is standing on his head. About nine inches long, the oesophagus ends in the stomach. It is here that the second stage of digestion takes place.

From this position the food reaches stomach which is a hollow muscular organ lined by a glandular mucus membrane which secretes the gastric juice. Gastric juice is made up of hydrochloric acid, salts, pepsin and water. The stomach mixes the food well by moving it round and round. At this stage the proteins are changed to a form in which they can pass through the stomach wall and be absorbed readily to nourish the body. Carbohydrates are now acted upon, though not digested completely. Fat and oil are broken up and the oil is set free. The stomach digestion may take two to three hours. The food then goes to small intestine which is a long tube which, when uncoiled, may measure about 16 feet. Here we have to consider the action of three different digestive juices, e.g., the pancreatic juice, the bile and the intestinal juice, which is the secretion of the small glands of the bowel lining. Food passes through the wall of the intestine into the lacteals, and into the blood. The bile and the pancreatic juices are produced by the liver and pancreas respectively.

Liver is the largest organ in the body, which is situated just underneath the diaphragm rather on the right side. Its weight is three to four pounds. There are fine tubes in the liver called bile ducts into which the cells of the liver secrete bile, and the bile ducts join together and form Hepatic Duct which carries the bile to the duodenum (also known as first part of the small intestine).

Bile is a yellow fluid, containing mucus, water and special salts (called bile salts). It acts on the fats and oils and breaks them up into very small drops. Liver is also a storehouse for sugar which it puts in the blood when it is required by the body. About seven inches long, there is another large gland reddish in colour known as Pancreas. It lies behind the stomach, and a tube from it called the Pancreatic Duct enters the duodenum near to where the bile duct enters. The pancreatic juices act on the protein, the starches and the fats.

The intestine is an organ of digestion as well as of absorption. The food, now digested, can pass through the walls of the intestine and is taken into the blood. It is then distributed all over the body. Food remains in the small intestine for about 12 hours and is slowly passed on towards the large intestine.

The large intestine is a 6 feet long tube. It is little concerned with digestion or absorption of food, for more of this has already been done. Food remains here from 24 to 36 hours. Due to loss of water, the material in the large intestine now hardens as it reaches the rectum. Finally, the indigestible remnant is excreted out.

(ii) The Excretory System: Termed as the Sanitary System of the City of Body, it comprises of the kidney, skin, lungs and bowels. The system is (designed to help get rid of the waste matter in the body when all juices have been extracted from the digested food. There are two kidneys, situated one on each side of the backbone in the small space of the back or loin. It has the renal artery which brings blood to it, and the renal vein which takes it away. In addition, there are the usual nerves, the lymphatic vessels and the Ureter, the tube that takes urine from the kidney to the bladder. The bladder is the reservoir for urine.

Urine, a pale yellow fluid, carrying the waste nitrogen from our protein foods and also mineral salts, is secreted by the two kidneys. The kidney may be regarded as a pair of filters, through which about 1/2 litre of blood circulates every minute. In fact, the whole blood in the body passes down through the kidneys in five to six minutes. Urine is propelled down along the ureters from the kidneys to the bladder by successive waves of contraction in the muscular walls of these channels.

The bladder is an elastic membranous bag serving as a temporary reservoir of urine, secreted by the kidneys. The normal adult capacity is about 1/2 litre. The urine is discharged into the bladder in intermittent jets every 20 seconds or so. The outlet below the bladder is normally closed by a tight ring of muscle called Sphincter. In emptying, the bladder contracts and the sphincter relaxes to allow efflux of urine.

Another important agent for excretion of the waste material from the body is the

skin. It has two layers, the top one called the Epidermis and inner one called the Dermis or true skin. The latter is richly supplied with blood vessels. The skin is designed to:

protect the body; act as an organ of excretion by means of sweat glands. It thus helps to regulate the temperature of the body; and to give the sense of touch.

The skin has hair and sense organs. The latter are little lumps in the Dermis which are nerve endings. They report to the nervous system when anything comes into their contact. The skin also has two kinds of glands, the Sebaceous Glands, which secrete an oily substance serving as lubricant to the skin and the Sweat Glands which make the skin an excretory organ. The function of the latter is to take up sweat from the blood and pour it out of the skin. Though mostly water, the sweat contains salts, fats and tiny bits of dead scales.

Bowels are the intestines, both large and small which serve to complete the digestion of food and to allow its absorption into the blood-stream. The useless food remains are gradually moved onwards and are hardened in the large intestine wherefrom they are ready to be thrown out. The failure of the bowel function is called constipation.

Lungs comprise two elastic spongy masses, almost filling the chest cavity. These are important agents to cleanse the system of impurity. Lungs throw off carbon dioxide, water (in the shape of vapour) and also some organic matter. They are, therefore, organs of excretion in addition to being organs of respiration.

(iii) The Respiratory System: This system comprises of the lungs and the passages leading to them. The purpose of respiration (breathing) is the entry and exit of air to and from the lungs. In in-breathing (inhalation) the chest cavity is enlarged and the air enters; in out-breathing (expiration) the chest cavity reverses its action and the air is thrown out. The object of breathing is to bring oxygen of the air into contact with the blood with the purpose of (a) giving some oxygen to the blood, and (b) taking of waste products from the blood.

The air, in going to the lungs, has to go through various passages. They are nose or mouth, and the Larynx or Voice Box.

We breathe through nose or mouth. There are two passages leading downwards from nose and mouth into the body —one takes food and water to the stomach and the other takes air to the lungs.

Larynx or Voice box is commonly known as “Adam’s Apple” and can easily be felt in the throat. It is a cavity (in throat) holding vocal cords, just at its junction with pharynx. Vibration of cords produces vocal sounds. The air passes from the voice box to the lungs by means of windpipe which is about four inches long and one inch wide. It has rings of gristles which keep it open. The windpipe at the lower end, is divided into two branches that go to both the lungs.

Respiratory System

The functioning of the lungs has already been described while discussing the Excretory System. Here the functioning of lungs as the respiratory organ is slightly more complicated. In the lungs, the air gets very close to the blood, that comes from the muscles by way of heart. The impure blood, dark red in colour, has too much carbon dioxide in it. This blood comes from the tissues which have taken the oxygen from it but have loaded it with carbon dioxide. In the tissues, oxygen is used every minute to burn up food material, resulting in production of considerable quantity of carbon dioxide. The lung’s function is to reverse this state of affairs, i.e., restoring its oxygen quota and expelling the excess carbon dioxide. Thus the venous blood (the impure blood) is rendered arterial (bright red in colour) in its passage through the lung capillaries. It goes back to the heart and is ready to do its work again. The new oxygen, taken by the blood all over the body, is picked up again by its muscles which need it for their normal functioning.

(iv) The Circulatory System: This system comprises of the blood and heart and their functions. The blood is continuously propelled by the contraction of the heart and is driven into the arteries. The arteries are elastic tubes which by their recoil help the distribution of the blood to all parts.

The blood is a clear fluid comprising innumerable solid bodies called corpuscles. The corpuscles are of two kinds, red and white and are cellular shaped. The red corpuscles carry Haemoglobin which constitutes protein and a little iron. When combined with oxygen, haemoglobin forms a bright red substance and with carbon dioxide it forms a bluish compound. The white corpuscles are living organism, small jelly-like creatures each with a nucleus. They are of great importance as they eat up the disease germs that enter the body. They are capable of independent movement in the blood stream and within the tissue, and can swallow up dead bacteria and foreign particles.

The main functions of 3 blood are the following:

It carries oxygen to every part of the body that requires it. It carries impurities from all parts of the body to the excretory organs namely the lungs, the kidneys and the skin. It carries food from the digestive system to all tissues. It carries heat to all parts of the body.

The heart is a hollow, muscular and somewhat conical four chambered force pump enclosed in a fibrous bag. It is situated in the chest between the lungs and weighs about 300 gms. The heart is divided into two parts by a wall running from top to bottom with no direct connection between the parts. These parts are themselves divided into two parts, upper and lower but have valves between them. The upper portions are called Auricles and the lower ones Ventricles.

The motive power of the circulation is the pumping action of the heart which acts as boosting mechanism set in the middle of a pipeline. When the blood reaches the tissues it loses all its oxygen and is loaded with waste material from the tissues. The impure blood reaches the heart by means of capillaries and veins. With the beat of the heart, it enters into the Right Auricle and then to the Right Ventricle from where it is taken by the Pulmonary Artery to the lungs. In the lung capillaries, the blood comes into contact with oxygen and is purified. The purified blood is now brought back to heart by means of Pulmonary Vein. It now enters the left Auricle and when auricles are squeezed during the heart-beat, the blood passes to the Left Ventricle and then commences its journey again to all parts of the body. Thus with the contraction of right and left auricles, the venous blood from the body and aerated blood from the lungs is pumped into their respective ventricles. And when the right and left ventricles contract, venous blood is pumped into the lungs and the aerated blood into the main

vessels. These rhythmic contractions and dilatations, followed by an equivalent pause are called pulse or heart beat.

(v) The Muscular System: Muscles are attached to the bones and consist of bundles of fleshy fibres capable of contraction or shortening when required. Such contractions help the various limbs of the body to move. The muscles are of two kinds namely the voluntary muscles whose movements are controlled by human will and the involuntary muscles which perform their function without any conscious effort of the will. These include the heart, the muscles of the stomach and those of the intestines. Their movements are rhythmic and we are not conscious of their action.

(vi) The Skeletal System: The bony skeleton supporting the human body is constructed to strengthen the muscles which produce movement in the body to give shape. The fore limbs of the human body are supported by bones forming a shoulder girdle and similarly the leg bones are connected to others forming a pelvic girdle. Ribs connected to the backbone (including those connected to the breast bone) serve to protect certain internal organs, including the heart and the lungs. Man’s structural superiority over other animals is due to the straight femur or thigh bone and his erect poise of the head.

The above features enable the man to walk in an erect position so that his hands are free to perform other functions. These structural advantages and the formation of his skull and lower jaw are responsible for an increase in brain power and intelligence in man, compared with the other animals.

The human system consists of 206 bones of various sizes. The bones are composed of cells, which are softer in early childhood than in adult life. Where bones meet there is a joint, which may simply be an immovable joint as in the bones of the skull or may be movable joint as that of the knee. The movable joints are necessary for the motion of human body.

(vii) The Nervous System: It is the most important system since it commands rest of the body what to do and how to work together. While the central nervous system resides in the skull and the spine, the nerves are spread all over the body. The nervous system of man is a network pervading the whole body, having a two-way connection with the central control and enabling the individual to give a coordinated response to any stimulus from outside. Thus nerves that carry the messages to the muscles with orders to perform a particular action are called Motor Nerves.

The brain is the chief centre of the nervous system and is contained within the skull. The brain substance consists of grey and white matter, the grey matter forming a thin, superficial layer (cortex). It consists of three parts: (a) the cerebrum or bigger brain, which govern our consciousness, thought, emotions, will, sight, hearing, sensation of pain and memory through the grey matter, (b) the cerebellum or the smaller brain is connected with the coordination of the actions, nervous and muscular, by which the movement of the body are carried on, (c) the Medulla Oblongata houses the centres of nervous tissue connected with reflex action consisting of movements that take place automatically, such as breathing & heart activity.

The spinal cord consist mostly of nerves. This is like a continuation of the medulla and runs down the back, surrounded by the bony arch of the spinal column. The organ is capable of making simple decisions, called the reflex action.

THE ENDOCRINE GLANDS

The endocrine glands are ductless glands situated in the different parts of the body. The thyroid in the neck, the pineal and pituitary in the brain and the

adrenals above the kidneys. The ovaries in women and testes in men are situated respectively in pelvis and scrotum. These glands secrete both externally and internally. These secretions play a vital role in our nervous system by striking a physiological balance. If these secretions suffer in quantity and quality, it lead to various physical and mental disturbances. For example the inadequate thyroid secretion may result in degeneration of arteries, mental weakness, wrinkles on skin etc. The growth and activity of cells, the ultimate unit of our body, is coordinated by hormones released into the blood stream by various ductless glands.

The Endocrine Glands

THE BENEFITS TO THE HUMAN SYSTEM BY YOGIC EXERCISES

As is clear from the above discussion that these different body systems provide cells with nutrition and repair their wear and tear. This combined process is called metabolism. Our body is made up of millions and millions of cells. They need constant nourishment and repair. This harmony is what is referred to as good health. Under-use and under-stimulation of our vital organs cause so many diseases and poor or ill-health. The regular Yoga practice prevents these. Yoga exercise is unique in the sense that it aims not at developing muscles but at toning up the whole body system so as to effect proper blood circulation, nourishment of tissues and cells, removal of waste product and restoration of metabolism. Regular practice of Yoga keeps the muscles healthy, joints and spine supple, strong and flexible by the combination of various forward, backward and sideways movements. Deep abdominal breathing and pranayam make lungs elastic and healthy, increase their intaking capacity and also keep the air passage clear. The vertical Asanas direct our blood circulation towards the thyroid, resulting in massage and stimulation. The pituitary is the centre of sympathetic nervous system and it also regulates the secretion of all other glands. The Asana like Sheershasana stimulates the pituitary gland, thereby providing proper balance between the body and the mind. Thus the intellectual and physical part of the brain become refreshed by this exercise. The Asanas and other Bandha and Kriyas stimulate the body system and provide us perennial state of good health.

3. Yogasanas

With Yoga you can keep your muscles strong, stretch the tension out of them and retain correct alignment. There is no other remedy that can match Yogasanas in giving an exercise in contraction and expansion of the internal organs of the body.

Yogic exercises are:

Simple: It is easy to do, easy to follow.

Progressive: You can develop your own personal fitness at your own rate, to your required level, without getting stiff or sore muscles.

Balanced: You condition your muscles, your heart and lungs harmoniously for your daily needs.

Convenient: You can do these exercises any place or time at your convenience, without any machines/gymnasium.

Self-Assessing: It gives you clear cut attainable targets for fitness for your age and body build.

Complete: The principles of total development are applied simultaneously in gradual increasing manner.

YOGIC ASANAS PREPARATION

The asanas must be performed on empty stomach and clean bowels and preferably after bath when the body is more flexible. Otherwise take bath after 1/2 an hour of finishing exercises. At least 2-3 hours should be allowed to pass after eating anything, to prevent unnecessary cramp and discomfort. Allow 1/2 an hour interval after the yoga practice before eating anything, to keep your general sense of well-being. The asanas should be performed either early morning or late evening with cool, calm, and relaxed mind. Avoid any hurry and worry.

Asanas need to be performed in a well-ventilated, quiet, clean, and even place. Spread a carpet, or mattress, or a folded blanket big enough to suit your size. Cover it with a washed sheet of cloth for personal hygiene and comfort. Avoid restrictive clothing and wear loose-fitting garments. Remove shoes, socks, belts, watches and waist bands etc.

All the yogic exercises need not be performed at a stretch. They can be intermixed with relaxation postures. Select a few asanas and do them regularly.

Start with breathing and relaxing exercises for few days, then introduce slowly without strain the simple stretching exercises, and later add benefiting asanas to suit your age, health condition and requirements. Once satisfied, form a Yogarhythm and choreograph the exercises into simple sequence easier to

remember. This ancient art of Yoga can then be practised in such sequences with musical accompaniment in a modern enjoyable way.

The exercises look static, they are, in fact, dynamic; as the body, mind, and spirit are fully involved in stretching to the maximum without causing extra strain.

Practise with patience and perseverance, as the progress depends on individual’s general fitness, age etc. There is no need to compare your progress with that of others. The importance lies in Quality of movement at your best in enjoyable way. Do not hurry up, if you can’t get further to a certain stage without strain. Concentrate on doing upto achieved stage first really well, and in few days you will find that next stage is not difficult at all. Continue with your goal.

The precautions in doing asanas in various health conditions are given in end of this chapter.

PADMASANA

This asana or posture is called Padmasana as the forms of legs while performing this asana gives the appearance of a Padma (lotus).

Padmasana

Method: While sitting on the ground, stretch your legs forward. Keep them together. Place the right foot on the left thigh and the left foot on the right thigh in such a manner that the heels of both the feet touch the abdomen, on the sides of the navel. Keep the hands on the knees. Keep body, back and head erect. The knees of both the feet should touch ground and generally the eyes should remain closed. One should do Pranayaam also in this pose.

Benefits: This asana is highly advantageous for attaining concentration of mind and is’ very useful for those who do mental work, particularly the aged people. It is a unique way of preserving vital fluids of the body and preventing the trapping of the wind inside the body. It imparts peace, solitude and ensures longevity. It also prevents abdominal diseases and female disorders connected with the reproductive organs.

SIDDHASANA

‘Siddha’ means adept who performs the asana to derive supernal powers.

Siddhasana

Method: Sit erect on the floor, pressing the heel of the left leg between the scrotum and anus and right heel between the genitalia and the region around the navel, so that the knees and the heels, both lie one upon the other. Thus keeping both the hands on either sole of the feet, keep the eyes half closed and concentrate within. Sit for a convenient duration and then gradually increase the period. After having attained perfection in this asana and the Pranayam, do them regularly. While performing this asana, pull up the anus, the genitals and the abdominal organs upwards by exerting intra-muscular force. This asana should be performed at sun-rise or at sun-set, at a quiet place.

Benefits: This asana helps to attain concentration and purification of ideas. It is useful for persons suffering from wet dreams. It improves digestion, mental faculties, and memory.

BADDHAPADMASANA

Baddhapadmasana

Method: First of all, take the posture of padmasana. Thereafter touch your abdomen with both your heels. Then take both your hands behind your back and hold with the right hand, the big toe of your left leg and vice versa. If you find it difficult to touch the toes, then bend forward, hold the toes and return to the erect sitting posture. Keep your eyes closed. Make your breathing slow and deep. Engage your mind and attention either to meditation or some spiritual activity. In the beginning this asana should be performed for about 1½ to 2 minutes and gradually its duration can be raised to about 10 minutes.

Benefits: This asana provides peace, purity and stability. It enhances intelligence, and strengthens lungs. It makes supine supple, broader chest, and a healthy body.

VAJRASANA

Vajra means thunderbolt in Sanskrit. Since this asana makes the body as strong as the thunderbolt, it is so named.

Method: Kneel down on the floor with your knees, ankles and big toes touching the ground. Now sit down on your heels and place your palms on the knees. Keep yourself erect but relaxed. Breath should be deep, even and slow. Now expand your chest and draw the abdominal region inwards.

Benefits: This asana is especially good for those who suffer from high blood pressure. This posture can be practised any time even after taking meals. It strengthens spine, removes pain in the spine and tones up sexual organs of both male and female. Its regular practice gives longevity and postpones old age.

GOMUKHASANA OR THE COW FACE POSTURE

Since this posture imitates the face of a cow, it is known by this name. Gomukh in Sanskrit means the face of a cow.

Gomukhasana

Method: Sit down on the floor with legs stretched forward. Now fold the left leg at the knee and sit on the left foot. Fold the right leg and place the right thigh on

the left thigh with the help of your hands. Now, lifting your buttocks bring the heels of both the feet together till they touch each other. Fold the left arm now behind your back over the shoulder. Fold the right arm behind the back but under the right shoulder.

Now bend the fingers of both the hands into two hooks to clasp each other. Remain in the pose with normal breathing for about 30 seconds. Keep your head and back erect and eyes gazing straight at some chosen point.

Repeat it reversing the position of legs and hands and maintain the pose again for 30 seconds. Then come out of the pose and relax. Do this exercise at least a couple of time with each hand. Whichever breast a lady wants to tone up, she must do this exercise more with the hand of that side.

Benefits: This exercise strengthens the breast and shoulder muscles and makes the legs, muscle also more elastic. This exercise is good for males and females both.

In simpler form this asana can be done sitting, with your legs stretched straight in front of you. Bend the left leg and bring the foot near the right knee. Bring your left hand to touch the left foot and take your right arm behind the back.

Exhaling twist your spine and neck towards the right as far as possible. Inhaling come back to the original position. Now take your right arm around the left knee and left arm behind the back. Exhaling twist the spine and the neck towards the left. Inhaling release the twist and come back to the original position. Now do the same asana with the right leg bent and the left leg straight. Repeat three to five times.

DHANURASANA (BOW POSE)

Method: Lie on the ground with face downwards. Bend the legs backwards and catch the ankles with your hands and bend the body to resemble a bow resting yourself on your abdomen with your spine nicely arched. Maintain this pose for a few seconds and return to the original position. Repeat 3 or 4 times.

Dhanurasana

Benefits: All the benefits of Bhujangasana can be derived to a greater degree in Dhanurasana. The back muscles are well massaged. This removes constipation and cures dyspepsia, rheumatism and gastro-intestinal disorders. It reduces fat, energizes digestion, invigorates appetite and relieves congestion of the blood in the abdominal viscera. This asana is highly beneficial for ladies.

BHUJANGASANA

Since Bhujang means a snake, this posture in which the body attains the shape of a raised-hood-stance of a snake, it is named so.

Method: Lie flat on your belly, on the floor. Now place your palms on the floor by the side of your trunk. Keep the elbows bent. Then, inhaling slowly lift the head and trunk-back upwards. Straighten your elbows by pressing the palms on the floor and raising the trunk. Then, exhaling, bend the knees and bring the legs in a perpendicular position to the ground. While exerting more pressure on right hand, remove the left off the floor and bring it back to clasp the left knee. Now, similarly bring the right arm back. Thus balanced on your thighs and pelvic region, pull on your knees and while exhaling increase the curve of your spine. Now, try to bring the back of your head and the feet in contact. Hold the pose for 15 to 20 seconds, then release the knees and come down to the floor, and relax.

Bhujangasana

Benefits: This is a very rejuvenating exercise and cures whatever trouble is there in the back and shoulder region. This one asana does, by regular practice, wonder to the body. They say that the deposit of nectar is in the navel of man. But owing to the gravity-pull it goes down and gets burnt in the gastric fire. But in this posture, whole of the nectar permeates every part of the body. Those who regularly practise this asana remain young and virile till ripe old age.

HALASANA (PLOUGH POSE)

Method: Lie on your back, then raise the legs slowly together and carry them over till the toes touch the ground above your head. Palms should be kept flat on the ground throughout. Retain this pose for 1 or 2 minutes and repeat it 2-3 times.

Benefits: This asana ensures healthy condition of the spine. The abdominal muscles become very strong. Every vertebra of the spine and all the 31 pairs of spinal nerves are well nourished and the person will become very nimble, agile and full of energy. Myalgia, lumbago, sprain in the neck, neuralgia, etc. are cured. Obesity, constipation, dyspepsia, liver and spleen complaints are cured.

Halasana

MATSYASANA (FISH POSE)

Method: Lie supine on the floor. Form padmasana by placing your right foot on the left thigh and left foot on the right thigh. Clasp both your hands and place your head on them. Breathing should be slow and deep.

Matsyasana (1)

Second Stage: Lie supine on the floor and form padmasana. Now hold the big toe of your left foot with your right hand and the big toe of your right foot with your left hand. Breathing should be slow and deep. Practise this second type only after you have gained enough experience of the first type.

Matsyasana (2)

Third Stage: Lie supine on the floor and form padmasana. Now bend your head backwards and form and arch by lifting your body in such a way that the weight of your body rests on your head and the hips. All the while hold the big toes of your feet with your hands. Breathing should be slow and deep. This asana can be practised for 2 to 5 minutes.

Matsyasana (3)

Benefits: This, asana relieves the stiffness, if any, caused in the neck by Sarvangasana. Thyroids and para-thyroids receive plenty of blood. The apices of the lungs, the cervical upper dorsal nerves, the endocrine glands and the pituitary and pineal glands located in the brain are all stimulated and toned up. These glands play a vital part in the physiological functioning of the various systems of the body. Fatty persons who find it difficult to form a foot lock may simply bend the legs at the knees and so practise it.

MAYURASANA (PEA COCK POSE)

Method: Place the palms of the two hands on the ground; place the umbilical region on the two elbows and rest the whole body upon the hands with legs and whole body horizontally parallel to the ground. Remain for a few seconds or as long as you can. Repeat three times.

Mayurasana

Benefits: This is the best Asana known for all stomach disorders. The liver, pancreas, stomach and kidneys are toned up. It quickly braces you up and improves digestion. A few seconds daily will give you the maximum benefit.

SHALBHASANA

Method: Lie down on your abdomen, chin touching the ground, arms on both sides of the body, fists with knuckles touching the ground and close to the body, heels and toes together. Inhaling lift one leg without bending the knee as far as comfortable and stop lifting, the moment you feel a drag on the bottom of the spinal chord. Hold for 3 sec. and exhaling bring it down to the floor. Do it with alternate legs for 5 times. Once you are comfortable lifting one leg, then try to lift both the legs together, holding your breath and putting a slight pressure on your fists.

Shalbhasana

Benefits: Shalbhasana activates the entire abdominal area and cures acidity, constipation, wind troubles, indigestion, gastro-intestinal disorders and also eliminates nervous tension.

YOG MUDRA

Method: Sit in a posture like Padmasana, Sukhasana or Vajrasana. Take both the hands at the back and grab the wrist or palm of one hand with the other. Keeping your spine straight, and gradually exhaling, lower the head towards the grounds as far as you can comfortably and in course of time try to touch the floor with your forehead without straining the spine. Holding the breath out, raise your arms upward as far as possible.

Hold the posture for 6 to 8 seconds. Inhaling come back to the starting position. Repeat the mudra 4 times resting in between.

Yog Mudra

Benefits: This asana eliminates extra fat on the stomach, makes the body strong and increases the willpower. It strengthens liver, bile, and heart.

NAUKASAN

Method: This requires you to lie on your abdomen. Keep feet together, toes pointing backwards, arms on the sides, chin resting on the floor. Inhaling, raise one leg slowly without bending the knee till you feel a drag on the other leg. Repeat a few times.

Naukasan

Benefits: This asana improves the functioning of the liver, pancreas and the intestines in addition to making the spine flexible and the lungs strong.

EKPAD UTTAN ASANA

Method: Lie down with your arms by your sides. Inhaling slowly raise one leg without bending the knee as far as possible, and without causing any discomfort. Hold for a few seconds and then exhale, and lower it. Repeat five to six times with each leg.

Benefits: This asana brings flexibility to the hip and knee joints and has a curative effect on backache by strengthening the spine. The nervous system is also activated.

Ekpad Uttan Asana

UTTAN PADA ASANA

Lie down with your back on the floor, arms alongside the body, palms touching the floor, heels and toes of both legs touching each other. Inhaling lift both the legs about 90 deg. from the floor or as high as comfortable. Hold for 4 to 6 seconds. Exhaling, lower the legs to touch the floor Repeat 5 times, taking some rest in between. If you have difficulty in lifting both the legs, lift one leg at a time.

Benefits: This asana exercises all the abdominal muscles and activates the whole nervous system. It corrects disorders of the stomach like acidity, constipation, wind formation, indigestion and other intestinal problems.

PAVAN MUKTA ASANA

Method: Lie down supine with your heels together, arms stretched by your sides. Inhale and slowly bend one knee as you raise it. Tuck the knee into your chest, holding and press it with interlocked fingers. Exhaling, straighten the knee bringing the leg on to the floor. Repeat with the other leg. Do this asana a few times alternating the legs. Then bend both the legs together and do the asana in the same manner.

Pavan Mukta Asana

Benefits: This asana loosens the knee and hip joints in addition to curing constipation, acidity and getting rid of gas. But avoid this, especially if you are pregnant.

CHAKRASANA

In this asana the body takes the shape of a Chakra, hence the name.

Method: Lie flat on your back on a hard surface. Then, firmly fixing both the hands and feet on the ground raise the middle portion of the body upwards, making it form almost a semi-circle with the floor. Keep your head between your hands. While doing so, concentrate your eyes on any object lying in front of them.

Chakrasana

Benefits; This asana, like the Sarvangasana, strengthens all the parts of the body, head, neck, throat, abdomen, hands, legs, etc. It eliminates pain in the joints, extra fat from the abdominal region and activates the digestive system. Its regular performance imparts glow and smartness to the body, prevents night discharge and makes the vertebral column supple and elastic. By performing this asana, the normal posture and stance of the body remains erect even in old age. It is not advisable for ladies to do it during pregnancy.

SETUBANDH ASANA

Method: To make simpler lie down on your back, fold the legs at the knee and bring the heels close to the hips. Keep legs three to six inches apart and arms on the sides. Inhaling lift the hips and waist upwards, keeping shoulders and feet on the floor. Support the hips with the palms. Hold for a few seconds and exhaling slowly bring the hips down on the floor.

Benefits: This asana brings flexibility to the spine, neck, arms, palms, hip and shoulder joints.

KAGASANA OR THE CROW POSE

Kaga means a crow. Hence the name.

Kagasana

Method: Squat on the floor, keeping your arms between your legs and heels raised. Place the palms flat on the ground in front while keeping the arms in line and shoulders outstretched as much as you can. Now spread the fingers like claws, in front of you. Then raise your body on your toes and try to put pressure on your spread hands. Remain in the posture for 30 seconds to 1 minute, then come out of it. Do it on empty stomach, at least three to four times a day in one go.

Benefits: This asana not only helps to elongate your spine and diminish the unwanted arches on it. It strengthens your arms and shoulder muscles. This posture also helps in activating your hormonal discharges. Pregnant ladies or ladies of advanced age should not do this exercise.

KUKKUTASANA OR THE COCK POSE

A cock is called kukkut in Sanskrit, hence the name.

Kukkutasana

Method: Sit in Padmasana. Now insert your hands between the opening in your calves and thighs. Then push the hands further and keep your palms firmly planted on the floor with your fingers fully spread. Push your thighs and legs up your arms, using your arms as the fulcrum of exerting the force to lift your body up. Try to keep your torso as upright as possible. Breathe normally. Do it at least for a minute.

Benefits: As could be seen from the illustration, this posture puts enough pressure on your chest and shoulder muscles to make them firm. The females will have their firm breast line if they do this exercise regularly.

KUKURASANA OR THE DOG POSE

KUKURASANA

Method: Lower your hips on to the insides of your feet, the heels at the sides of the hips in vajrasana. Now raise hips and stand on the knees as shown in the diagram, while placing both hands on the floor in front of the body, beneath the shoulders. Inhale, depress the spine and raise the head. Follow this with exhaling; lower the head and arch the spine. Again depress the spine and raise the head, keeping the arms straight and vertical.

Benefits: The asana strengthens neck, shoulders and keeps the spine flexible. Try and contract the stomach during exhalation.

PASCHIMOTTANASANA

Method: Sit on the ground, stretch the legs straight without bending in the front. Exhale and bend forward till you are able to catch hold of your toes keeping the legs straight. You may even bury your face between the knees. Remain thus for 5 seconds and then slowly raise the body to the original position and inhale. Repeat this asana 3 or 5 times.

Paschimottanasana

Benefits: This is an excellent asana. All the foul air is forcibly expelled out of the lungs. All the abdominal muscles get vigorously contracted. This is a powerful abdominal exercise and stimulates the abdominal viscera such as the kidneys, liver and pancreas. It cures piles and diabetes. The spine becomes elastic and thereby perennial youth is established.

CURLASANA

Method: Lie down supine on a carpeted floor keeping your arms stretched in line with your shoulders. Bend your knees while keeping feet about 18 inch apart. Inhaling take the knees to the left to touch the floor and at the same time take the head to the right, stretching the body fully. Exhaling come back to the original position.

Benefits: By this asana the full back and neck is exercised making them flexible and supple. It also increases the blood circulation in the body, and has a positive effect on the abdomen.

PADHASTASANA

Method: Stand with feet about 18 inch apart, arms on the sides, palms facing backward. Inhaling lift arms over the head and lean backward slightly. After a pause, exhale and bend forward bringing the arms in front. Try to touch the floor if possible with your palms while keeping the head between the arms and upper

body loose. After a pause, inhale and lift the arms back and repeat the asana three to five times.

Benefits: This makes the spine flexible and also exercises the lungs, arms, shoulders, waist and the neck.

Padhastasana

TADASANA

Method: Stand with your feet about 18 inches apart with arms by your sides. Inhaling, lift arms from the sides over the head and let the palms touch each other. Stretch and try to keep the arms straight. Lift the head slightly to look up. Hold for three to six seconds. Exhaling bring the arms down and the head straight. Repeat three to five times. Try to complete inhaling when palms touch each other and exhaling when palms touch thighs.

Benefits: This asana gives an upward stretch to the spinal chord in addition to exercising the arms, shoulders and the neck.

Tadasana

In its simpler form: Try standing with your feet at least a feet apart and stretch both arms in front with palms facing each other. Gradually inhale stretching your arms towards the side and taking them as far and back as possible. Stand on your toes as you inhale. Repeat the asana a few times.

SANCHALANASANA

Method: Stand with feet about 18 inches apart, arms by your sides. Inhaling, bend only the upper part of the body above the waist to one side, sliding the arm on the same side below the knee. At the same time, take the other arm over the head, keeping it close to the ear with the palm facing inward. The tendency to incline either forward or backward should be avoided in order to gain full benefits. After holding for three to five seconds, exhale and return to the starting position. Now bend on the other side. Repeat this asana three to five times.

Sanchalanasana

Benefits: The spine in this asana gets laterally stretched and this helps to increase its flexibility. It also improves the functioning of the lungs, heart, liver, stomach and intestines.

AGNISAR

Method: Stand or sit erect. If you choose to stand, keep your feet at least a foot apart. Bend forward from the waist and as you do so, slightly bend your knees, while placing your hands on the thighs.

If you decide to attempt the asana while sitting, place hands on knees.

Now exhale fully, forcing the air out of your lungs. While holding the breath out, move your stomach, preferably, below the navel, in and out. Do it for as long as you feel comfortable.

At the slightest hint of discomfort, inhale deeply from the nose, filling your lungs fully with air. For starters, you may realise that you cannot pull in the stomach for this asana more than eight to 10 times. Aim to raise this to at least 20 times. Over the time, as you are able to hold your breath longer, it will become easier to touch the magic figure of 20. Repeat this asana at least three to five times after a short break.

Agnisar (1)

Benefits: This routine massages all the digestive organs, making them work more efficiently. The blood circulation improves, especially to vital organs like the liver, pancreas and the spleen. It is also a cure for indigestion and constipation. That’s not all. The lungs are stimulated as you first exhale, then hold your breath, finally filling them up completely with air. The diaphragm is moved up and down and the heart also gets a gentle massage. As the knees are flexed, they get exercised as well, and with constant movement of the abdomen, you will also rid yourself of fat in that region.

Agnisar (2)

The other advantage is that you need no special equipment, clothes or even the mandatory mat. You can practise this asana as you wait for the hot water to fill up for your bath, or while you look into the mirror at home.

You could do it as you wait for the milk to boil in the kitchen, or as you sit on the chair glued to the TV screen. The only precautions; Your stomach should be empty and your last meal should have been had at least two to three hours earlier.

This routine is strictly for people with healthy hearts. Don’t attempt this asana if you have any complaints of high blood pressure or if you are recovering from a stomach operation.

SANTULANASANA

Method: Stand near a wall for supporting the body if required, hands on the sides and look straight. Ensure that the body is straight and firm but at the same time, relaxed. Fold the left leg at the knee and bring the foot near the hip as much as possible. Hold all the toes of the left leg with the left palm/hand and try to bring the heel as near to the hip as possible and the knee near to the right knee. Tighten right arm, keeping the fingers together and slowly raise it towards the sky with palm in a straight forward position. The right leg should also be tight and straight. Keep looking straight and breathe normally. Stay in this position for six to eight seconds. Slowly bring the arm down, release the left leg and bring it to the floor. After resting for a few seconds, stand on the left leg, fold right leg and raise left arm. Repeat three to five times or increase the time of holding.

Benefits: This asana removes rigidity and brings flexibility to the joints of the body like the knees, ankles, shoulders, wrists, palms, fingers, toes, hips and elbows. It also normalises the blood circulation in these joints and tones up the muscles. It also helps to improve the balance of the body thus preventing the tendency to fall, if any. For even better results do the Surya Namaskar along with the above asanas to keep up the youthful look.

SARVANGASANA

Since this one asana activates the nerves and muscles of the entire body, it is named so. Sarvang means all parts in Sanskrit.

Method: Lie down on the back and relax completely. Inhale, then while exhaling slowly, raise the legs, hips and trunk in a continuous movement until vertical. Raise the legs —keeping the knees straight and hips by supporting the arms on the ground; then bend the elbows and hold the trunk in the hands. In this posture the chin is buried in the sternum (upper chest). Practise respiration in this position and retain the position as long as it is comfortable. Direct the attention to the thyroid gland (in the neck). To return to the starting position, gently lower the trunk, pelvis and legs, and relax on the ground. Repeat the exercise two to three times but do it in a comfortable manner. This asana may appear slightly difficult in the beginning but regular practice can solve this problem. This one posture or asana is good enough to rejuvenate your whole body systems.

Benefits: Just as Sirshasana is intended to tone up the whole system, this easy and wonderful asana is intended to promote the secretion of the thyroids and through it the whole body and all its functions. Healthy thyroids means healthy functioning of the circulatory, respiratory and genito-urinary systems of the whole body. It keeps the spine quite elastic which means everlasting youth.

Sarvangasana

SIRSHASANA

Method: This is a topsy-turvy pose in which you stand on your head. Kneel on the ground. Bend forward and place your arms on the ground at right angles to each other with fingers interlocked. Place your head in your palms and raise the legs slowly till you are balanced vertically on your head. Remain in this position for half to one minute to start with and slowly increase it to 5 or 10 minutes after some months.

Sirshasana

Benefits: This is called the king of asanas. Sirshasana invigorates, energises and vivifies. It is a powerful blood purifier. It cures all diseases of the liver, spleen, lungs and the genito-urinary system. It gradually cures colic, deafness, diabetes, piles, pyorrhoea and constipation. The digestive power will improve. It is best suited for ladies also. Many uterine and ovarine diseases are cured. (Should not be practised during monthly periods and pregnancy). Sterility disappears. Memory improves admirably. Eye-sight improves. Grey hair disappear. Spinal chord and spinal nerve roots receive an abundant supply of blood. Sexual energy is increased. Nerves of the body are energised, invigorated and galvanized. Many incurable diseases are cured by the regular practice of this asana. In the beginning you may, if required, start this asana by leaning your legs against a wall until you are able to. get independent balance.

Sirshasana should not generally be practised after the age of fifty unless you had practised it before, in which case it can be practised at any age after fifty also.

SHAVASANA OR THE CORPSE-POSE

Shava means a dead-body in Sanskrit. Hence this name. This asana is to be performed at the end of the exercise session as it helps body to get complete rest and bring peace to the mind.

Shavasana

Method: Lie down supine on a hard surface. Don’t use any pillow. Let your body take the most naturally comfortable position. Now gradually begin to concentrate on each external limb of your body, starting from the toes. Try to convince yourself by auto-suggestion that your toes are quite relaxed. Try to move your toes a little and believe that they are so relaxed that you can’t even move them. Gradually shift the focus of your mind to the upper limbs — feet, heels, shins, thighs, abdominal region, stomach, heart region, neck and finally, the head. Then relax and lie totally motionless like a dead-body. Close your eyes and try to be thoughtless. Remain in that position for about five minutes. By the time you end this exercise, your whole body and mind would have taken complete rest. Remain lying for a couple of minutes more and come gradually out of this trance-like state.

Benefits: As hinted already, this asana takes away the whole mental and physical stress and strain and revitalises your entire sense with an euphoria of a fully rested body.

Do this asana for 5 or 10 minutes or more after your yogic exercises. The pleasant and exhilarating feelings can only be realised by those who can successfully do this asana. You will enjoy perfect peace and relaxation which are imperative after yogic exercises or any other hard work.

PRECAUTION IN ASANAS

Some of the health conditions among individuals warrant avoidance of few

exercises. They are as under:

Damaged limbs : Don’t exert to attain a posture, till th High Blood Pressure, Heart Ailments, Detached Retina, : Avoid all the inverted or upside dow Weak Eye Capillaries Hearing Weakness : Balancing poses may not be perfect. Varicose Veins : Avoid cross-legged or sitting- on-fee Hernia : Avoid abdominal exercises involving Menstruation with heavy periods : Avoid inverted postures, breathing e Pregnancy : Avoid inverted postures, long overhe Dizziness : Stop, lie down and relax a while befo Backaches : Avoid all forward bending postures.

4. Yogic Kriyas and Bandhas

These Yogic Kriyas and Bandhas are the purification processes of the body by Yogic methods.

Kriyas are to be practised early in the morning, before sunrise, on empty stomach. Kriyas must be finished before starting the Asanas or Pranayams.

The Kriyas consist of six purification practices (i) Neti, (ii) Dhauti, (iii) Basti, (iv) Kapalbhati, (v) Nauli, (vi) Tratak.

(i) Neti: It is of two types: Jala Neti and Sutra Neti.

Jala Neti: For doing this, squat on your feet. Fill tepid salted water in a medium sized pot with a long spout, made especially for this purpose.

Hold the pot in your right hand to the level of your nose. Then tilt your head slightly to the left so as to have the slanting position of the left nostril. Insert the nozzle of the spout into the right nostril and allow the water to flow down slowly. The water should continue falling down from the other nostril in a continuous thin stream.

Now repeat the process from the other side. Breathe through the mouth only till the Kriya is complete. After Jala Neti, stand erect with your feet together. Keep the hands behind your back, clasped and blow out vigorously whatever trace of water that has remained in your nostrils.

Jala Neti

(b) Sutra Neti: Sutra Neti is performed with a 12 inch long piece of waxed cord. It is partly twisted as it makes the nasal insertion possible.

Squat on your feet. Take tepid salted water and soak the Neti well in it. Now take the waxed and twisted end of the cord and make it into a curve. Bend your head slightly forward and insert the end of the cord into the nostril through which you have been breathing at that time. Push the cord gradually through the nose, down the throat. Now open your mouth wide, put your index and middle fingers in and with their tips catch the inside end of the cord and draw it out.

Hold both the ends in your hands separately and pull the cord very gently up and down 3 to 4 times. Then take it out, wash it and then repeat the cycle with the other nostril.

After completion of the Kriya, wash the cord with soap well and leave it to dry in some clean and safe place. Make sure that the flies, etc., don’t pollute it.

Sutra Neti

(ii) Dhauti (Vastra): Vastra, Dhauti cleanse the digestive tract right from the mouth to the stomach. This Kriya or process involve swallowing up of a strip about 20 feet long and 2-3 inches wide. This strip is made of fine spotless white cloth. The strip is first sterilized in boiling water and is then swallowed inch by inch by chewing it In the beginning only an inch or two may be swallowed but by swallowing a few more inches every day, finally one may learn to swallow it in full. Then it is pulled out slowly and gently. Thus it removes the mucous and other wastes accumulated in the food pipe and the stomach. But it should not be practised unless there is some expert to demonstrate and then to guide and supervise the whole process. It may be practised once or twice a week.

(iii) Basti: Basti flushes the colon clean. The process of Basti is quite elaborate and complicated and should be done under expert guidance only. This Kriya like an enema involves sucking up the water into bowels with a tube inserted in the rectum. Then this drawn up water is churned in the colon by the process of Uddiyan Bandh and Nauti Kriya and then passed out through the rectum.

(iv) Kapalbhati: Kapal means skull and Bhati means shine or lustre. Thus this term literally means skull shining. Kapalbhati is a pranayam also besides one of the six cleansing exercises. Actually this Kriya or cleansing process is a milder form of Bhastrika, another vigorously breathing exercise.

Persons with High Blood Pressure problems or pus in the ear should refrain from doing this exercise.

We are not giving its elaborate technique, lest it may confuse the reader. We

request the reader to learn it from an expert in Yogic Kriyas. We are now giving only its benefits.

Benefits: This Kapalbhati, or Bhastrika are very good, invigorating exercise which cleanses the entire respiratory system by forcefully rushing exhalation. It improves concentration and mental retention. The movement of the diaphragm stimulates the stomach, heart, liver and spleen. This exercise is very good for eyes.

(v) Nauli: It is the best exercise for preserving and promoting the health of abdominal viscera.

Nauli is equal to Uddiyan Bandh, Nauli should be practised daily in the morning on empty stomach and evacuated bowels.

Method: Stand with legs one foot apart. Bend the legs a little and stoop forward.

Rest the palms on thighs just above your knees, with fingers spread. Press the thighs well with your palms and the chest with your chin at the notch between the collar bones.

Inhale deeply and then exhale vigorously so as to force out all the air from the lungs.

Suspend the breath and pull the abdominal region back towards the spine so that a hollow is formed.

Nauli

Push the abdominal recti forward so that a vertical ridge down the centre is formed. Remain in this position for a few seconds and then relax the grip and inhale smoothly.

Breathe deeply 3-4 times and then repeat the cycle. Repeat it 5-7 times.

Benefits: The benefits of Nauli are many. It strengthens abdominal muscles, stomach, intestines and liver. Women who suffer from menstrual problem get immediate relief. It increases gastric fire and helps eliminating the toxic elements from the digestive system. It also helps remove ovarian insufficiency. Nauli quickly cures constipation, dyspepsia, flatulence, etc.

(vi) Tratak: It is an amazing exercise to improve your power of concentration. It can be practised with a burning candle or with a black dot on a piece of paper fixed on the wall. Start this practice indoors as there will be less objects to disturb your concentration.

Sitting on the floor in any comfortable or Padmasana pose, have a few deep breath, then make your breath steady, even and rhythmic. Keep the object of your gaze at your eye level at a distance of 3 to 4 feet. Keep the eyes meditatively wide open.

Now gaze at the object steadily without winking till tears well up in your eyes. Close the eyes to let the tears trickle down.

Now mentally visualise that object. When the mental image vanishes, open your eyes and start gazing afresh. Do not strain your nerves and be relaxed. Let not your mind wander. Try to bring your mind back to the object but without straining yourself much as that would sap your energy and you will be tired soon.

After practising with the point on the wall or on a steady flame, try to do it concentrating on the tip of your nose or on the point between the eye-brows.

Tratak

Tratak improves eye sight and removes the disease of your eyes if any. It helps in concentrating and purifying your mind.

Bandhas: Bandhas literally means a lock, bondage or joining together of objects or stages. A Bandha is a special posture invented to conserve and make greater use of vast resources of energy generated by yogic exercises and Pranayam. Thus these bandhas are a means of reorientation and control of the vital energy of your body and mind. These are of three main types:

(i) Jalandhar Bandha (ii) Uddiyan Bandha (iii) Mula Bandha.

(i) Jalandhar Bandha: In this bandha the throat is contracted and locked, as it were, by making the chin rest on the chest in the notch between the collar bones. In certain Asanas or posture like Sarvangasana this is automatically practised. In these postures the chin is firmly pressed against the chest. This chin lock regulates the flow of blood to the heart, head, brain and neck. Jalandhar Bandha is also practised in combination with Mula Bandha.

Jalandhra Bandha

(ii) Uddiyan Bandha: It is a very powerful bandha and a basic one for regulating the flow of prana and awakening of Kundalini. Uddiyana involves the lifting up of the Diaphragm high up the chest and pulling up the abdominal organs towards the spine. It means to fly up. This bandha makes the great bird of prana fly towards the highest chakra Brahmrandhra or Sahasrara. It is to be practised between the full exhalation and fresh inhalation when the breath is suspended. Once in a day early in the morning it should be practised, first standing, then, in advanced stage, in sitting position.

Technique: Stand erect with your feet one foot apart.

Bend the knees a little and then slightly bend forward.

Rest your palms, with fingers spread, on your thighs above the knees.

Uddiyan Bandha

Take a few deep breaths and then exhale forcefully so as to empty your lungs completely. Press your chin against the chest in chin lock.

Keep the breath suspended and pull the entire abdominal region back towards your spine. Then draw it up towards thorax. Keep the pressure of your palms on the thighs all this time. Remain in the pose for 20-30 seconds according to your capacity.

Relax the grip on your abdominal region and inhale slowly and deeply.

Repeat the cycle 3-5 times.

Effects:

Uddiyan Bandha is of great spiritual value as it forces the prana up the Sushumna nadi. It invigorates the whole abdominal region. It is said to rejuvenate an old person, if it is properly and constantly practised. The uplifting of diaphragm massages the heart muscles.

(iii) Mula Bandha: Mula literally means the root, source, foundation or the basis. In it the portion between anus and scrotum is contracted and raised. This prevents Apana escaping from the lower body and draws it up to unite with Prana.

Technique: Sit in Padmasan or Siddhasan. Stretch your hands and fingers as if in Jnana Mudra. Now inhale deeply and retain your breath. Press the chin against the chest in the chin lock. Now contract the region of lower abdomen between the anus and the navel towards your spine and pull it upwards towards the diaphragm. Than contract and pull towards the abdominal muscles and remain in the posture for a few seconds. Now release the grip on anal sphincter and abdominal muscles and remove the chin lock. Exhale slowly and evenly. Repeat the cycle 3 to 5 times.

Benefits: The benefits of this Bandha are many. It prevents the Apana Vayu (the foul wind) escaping from the lower body and draws it up to unite with the Prana Vayu (the vital wind). It increases sexual retention power which when sublimated makes a man ‘Urdhvaretus’ or a person of great moral and spiritual power. It also helps in awakening the dormant kundalini (the ultimate power of the body which lay dormant like a coiled snake, hence the name kundalini) by preventing the dissipation of pranic energy and changing it into a spiritual force.

As discussed earlier, these Kriyas and Bandha prepare your body to start your asanas. They purify the body totally so that the absence of any toxic material in the body is fully ensured. Then one should do the asana to derive their full effect. It is not necessary to do all the Bandhas and Kriyas together. First of all, choose any one of them, practise them thoroughly, then do your asanas which have been discussed in the earlier chapter.

5. Pranayaam, Meditation and Hasya Yoga

Yoga is a general name for the systems of spiritual and physical culture practiced from the ancient times in India. The word Yoga has been applied not only to the central aim of attaining heightened consciousness, but also to the development of every human faculty physical, emotional and ethical-which may conduce to that end.

A youth of today in this stressful world is laced with emotions like frustration, irritation, depression, anxiety, and confusion. These emotions accumulate toxins in the body and lead to painful outbursts. Therefore, peace of mind and body is the basis for a harmoniously balanced, happy, calm and free human being.

Pranayama is the perfect technique of breathing. Meditation based on the different techniques of breathing helps one control the mind through breathing. Hasya yoga based on laughter, brings a sense of well-being, and a sense of freshness. After performing these exercises the body is relaxed and one’s thoughts are stable. You will realise that all the irritations are brought under control and the mind is fresh to concentrate.

PRANAYAAM (BREATH CONTROL)

Pranayaam means control of the motions of exhalation and inhalation.

Pranayaam Asana

Method: Sit comfortably in Padmasan or in any suitable posture. Let the internal breath be thrown out with force through the nostrils and retained outside according to one’s capacity. After having resorted to this external process thrice, let the breath be taken in slowly to retain it there, to be thrown out in gradual process when you experience uneasiness. This internal process should be brought into play repeatedly according to one’s will and capacity.

The retained or suspended breath needs to be held up voluntarily at one’s will for a while. During this process inhalation of the air is kept at bay. This practice of holding up the breath is known as ‘Stambha-Vritti’ which enhances the power of concentration. So long as mastery over breath-control is not feasible or when its attainment causes uneasiness, throw out breath slowly, but let the breath drawn in be suspended midway. In the same way exhalation or inhalation of the air be adhered to according to one’s will and capability. This is known as “Vahyaabhyantarak- shepi” Kriya. All these four processes constitute a full Pranayaam.

Benefits: By doing Pranayaam regularly, the body gets full rest. The abdomen is purified of the vile fluids and gases and other impurities. The fat of the stomach gets arrested and the chest gets widened. It enhances the power of concentration, the circulation of blood and restores the healthy look of the aging body. This exercise should be done either in the morning or in the evening at a open place.

PRANAYAAM (ABDOMINAL/DIAPHRAGMATIC BREATHING)

Sit in any meditative posture, keeping your spine, neck and head erect and eyes

lightly closed. Rest your wrists on the knees. Exhale slowly and fully, simultaneously pulling your stomach inwards. After full exhalation, hold for a second and then start inhaling slowly and deeply stretching out the abdominal muscles.

Inhaling and exhaling should be rhythmical, slow, continuous and deep without any force or restraint. It should not be abrupt at all. After inhaling hold for a second and start exhaling again contracting your abdominal muscles. Repeat 10 to 15 times. When this pranayaam is complete, hold the posture for a few seconds breathing normally, before relaxing or getting up. This pranayaam activates all the organs of the digestive system. It cures acidity, indigestion, constipation and gas related problems. It will make you cool and calm, thus less susceptible to anxiety or stress.

ALTERNATE NOSTRIL BREATHING

Sit in any meditative posture or on a chair keeping your spine, neck and head erect. Close your eyes lightly and concentrate on your breathing. Now close the right nostril with your right thumb and then inhale from the left nostril slowly, continuously and deeply, concentrating on the act of breathing. Close the left nostril with your index finger and exhale from the right nostril slowly and fully. Repeat inhaling from the right nostril and exhaling from the left one. This is called one cycle. Do about five to ten cycles without restraining, forcing or holding your breath.

This pranayaam eliminates mental tension, calms the mind and makes it peaceful. It also helps in removing the toxins from the body.

Bhastrika: An instant energy supplier, it is another way of breathing, in which

the hands are pushed upwards, inhaling simultaneously and exhaling with force while bringing the hands down. Repeat it 15 times and relax.

Bhastrika, can be done while sitting. This also involves the abdomen. With practise, you will soon get into the rhythm and be able to do it yourself. This is another asana that takes no more than a couple of minutes everyday and has a calming influence on your mind.

It also strengthens the lungs and improves the respiratory system besides the digestive organs. But don’t attempt it if you suffer from high blood pressure.

MEDITATION

Meditation utilizes concentration in its highest form. Concentration consists of freeing the attention from distractions and of focusing on a chosen thought or object. We can all enjoy the fruits of meditation and find a deeper awareness that improves the concentration and our understanding of the real meaning of life.

As always, the first step is to clear away all the tensions of your life. Relax in the Resting Pose Savasana. Gently close your eyes, and let your physical tensions ripple away. Feel your cool breath in natural rhythm soothing the back of your throat, chest and lungs.

Simply allow your mind to become aware of the different parts of your body. Think of each part in turn, relaxing any physical tension and visualizing it as being totally healthy and full of vitality. Try not to strain your concentration, and pause for a brief moment as you dwell upon each part.

Begin, for example, with the right side of your body. Think of your right hand; the thumb, the first finger, the second, the third, the fourth. Become aware of your palm, the wrist, the elbow, the shoulder, the armpit, the right side of your waist, the right hip, the thigh, the kneecap, the calf muscle, the ankle, the heel, the sole of the right foot, the big toe, the second toe, the third toe, the fourth toe, the fifth toe. Then go on to the left side of the body, on your back, and to your front, starting at the top of your head and working downwards from the forehead to the eyebrows (taken separately) and so on.

Though sleep will be a temptation try to remain totally aware. Your whole body rests very well on the floor. You feel weightless.

Become aware of your breath. Feel its flow in and out of your lungs. Do not try to change the rhythm. Let it take its own natural, healthy pattern. Immerse yourself totally in that pattern. Now concentrate your awareness on the movement of your navel. It rises and falls very slightly with each breath. Begin mentally counting from 1 to 10 in time to your breathing.

HASYA YOGA

Laughter tickles your funny bones, but also helps to keep check on anxiety, depression, allergies and thereby resulting diseases. Laughter therapy is becoming very popular. People are seen taking part where they laugh every early morning. The laughter improves our immune system by cutting out negative emotions. The allergic ailments like common colds, sore throats and chest infections are reduced. For regular practice, the laughter clubs are formed. It enables people shed their inhibitions, develop self-confidence, and achieve overall fitness. Group laughter creates a strong feeling of fellowship among participants, generating subtle but powerful vibrations that effect the whole

group. A session of about 20 minutes each morning consists of various forms of laughter.

Stimulated laughter: It begins with deep breathing and a loud Ho-Ho-HaHa exercise in a group to induce big laughs.

Open heart laughter: Here the people enthusiastically reach for the heavens, by loud laughter with arms opened widely. Repeated for 10 to 15 times to feel exuberant.

Silent laughter: It involves opening the mouth as wide as possible for about 15 seconds and laughing without vocalising sounds. It is then followed by sudden loud laughter at least three times in succession.

Dancing laughter: The group dances and laughs together, following it up with clapping. It is like a religious jubilation where people laugh instead of reciting verses with clapping. It sheds all inhibitions, and release all stresses and strains.

Round laughter: For this genders are united. Men and women form separate human chains, holding hands and laughing while walking in a circular motion.

6. Yogic Therapy

A disease is the state of malfunctioning of the body system, caused by an imbalanced internal condition created by certain errors committed by an individual. Sickness is the result of faulty ways of living. Since disease is caused by one’s own mistakes, the cure also lies in correcting those mistakes by him. Therapeutic Yoga is therefore a system of self-treatment. It thus depends on the individual to put in required efforts to keep himself healthy.

Yoga and yogasanas were being practised thousands of years ago by the Indian Rishis. But it is practised more in the Western Countries now than in India. Modern mundane muscles building exercises develop only some parts of the body for outward display. But the practice of yogasanas develops the whole human system. One who systematically does yogic exercises is agile and nimble. He has a very elastic spine and supple body. The circulation of blood in the arteries and veins is kept in proper order by the practice of asanas. There is no stagnation of blood in any part of the body. The spinal chord is toned up. It prevents the development of arteriosclerosis or hardening of the arteries. It lubricates the whole body system. The yogic exercises are preventive and curative.

It is an accepted fact that yoga contributes to health and peace of mind. But not many know just how it works. Ancient yogis said that yoga increases life-force, which does not explain much. But modern research is slowly uncovering the mechanics of yoga and explaining it in terms that can be understood. A person’s mental and physical health depends on brain and body chemicals. Regular practice of hatha yoga actually alters brain chemistry. It slows down the action of the sympathetic nervous system. In practical terms, this means your body does not get flooded with stress hormones as quickly, your blood pressure does not

rise every time you have an argument, and your heart does not start pounding for fear of missing the bus. Regular yoga practice also improves the functioning of the parasympathetic system which controls your ability to relax. Even after a period of stress, you are able to relax and normalise quickly. Blood pressure comes down, the heart rate returns to normal and breathing becomes slow and deep. Tense muscles send unnecessary stress-signals to the brain, but once they are gently stretched in yogic postures, the signals are automatically switched off.

Over time, yogic poses also stimulate sluggish glands into operating more efficiently, and chemical balance is restored. That may explain why yoga can bring down stress-related diabetes, high blood pressure and heart disease.

In yoga, there are several asanas which synchronise the movement of the arms and the upper body with breathing. These develop both the lungs and the chest. You breathe better, keeping diseases like tuberculosis, asthma, chronic bronchitis and common coughs and colds at bay, while simultaneously providing the blood with more oxygen. Indirectly, this greatly benefits the heart, too.

These not only make the chest stronger, shapelier, and broader in proportion to the rest of the body, but they also improve the respiratory system by making the lungs work more efficiently. This in turn benefits the rest of the body.

The lungs, the main organs of the respiratory system are flexible and have a capacity of inhaling at least four to five litres of air. But, we seldom inhale or exhale more than a sixth of this amount—and this is grossly insufficient to activate all the cells of the lungs. One should aim at breathing right so as to increase the capacity of the lungs to take oxygen from the incoming air and discharging carbon dioxide into the outgoing air.

YOGA IN COMMON AILMENTS

Problem of modern life: People use work as a drug when life is dull. We tend to overwork easily to meet our ineffectiveness.

Solution: Strike the right balance between work and play. The increased mental and spiritual energy alongwith sense of freshness due to practice of Yoga, enable us to find and implement such balance.

Problem of Shoulder and Neck: The tension in the nerve centre between neck and shoulders forewarn of headaches.

Solution: The exercise stretching the spine and then twisting it along its entire length helps in drawing out disturbing tension of the area. During such exercises keep your chin up and head turned in the direction of the twist and looking along the nearby shoulder.

Problem of Headache and Migraine: In many cases it is caused with a guilty feeling of haven’t done better and constructive rather than enjoying what has been achieved and feel relaxed.

Solution: The simple basic constructive exercises should be performed slowly with a deep thinking of the relaxation occurring in the neck and shoulders, which holds the disturbing tensions.

Problem of Anxiety and Depression: Many of the ailments are caused by our inability to cope with stress.

Solution: The relaxation and proper breathing calm the mind. The complete breath uses the full, natural power of the lungs and then thorough emptying, provide strength and relaxation, due to that extra oxygen.

Problem of Blood Pressure: These are caused by our wrong habits, poor health, hurry and worries. They can be of High or Low type and need to be controlled soon lest other diseases crop in.

Solution: In case of High B.P. the long inhalation and exhalation in sitting and lying positions separately alongwith alternate nostril breath is suggested. For low B.P. the long inhalation and exhalation in lying position, alternate nostril breath and shoulder stand (sarvangasana) is recommended. Don’t feel any strain in these breathing exercises. Proceed gradually as the exercises become easier. Savasana is also useful.

Problem of Insomnia: If we remember that peace and calmness lies in ourselves, our minds could rest at will.

Solution: The inverted positions (upside-down) are useful because of the increased flow of blood to the head leading to positive sense of harmony.

Problem of Hyperacidity: Every time there is an intake of food by the stomach, the Vagus nerve which is a part of the parasympathetic nervous system becomes active and makes the stomach secrete juices in order to digest the food. These juices are highly acidic in nature.

The Vagus nerve also triggers this secretion when you are under stress or are in an emotional state of anger or jealousy. This could easily damage the lining of the stomach walls. This condition when there is excessive gastric juice in the stomach is called Hyperacidity.

The health of the stomach is maintained by a very delicate balance of these factors, the blood supply to the stomach walls, the quantity of acid in the stomach wall. The mucus coat protects the stomach wall from the acid. Any imbalance in these factors can lead to stomach disorders.

Stress is the main factor for hyperacidity as it makes the vagus nerve hyperactive. As a result a high quantity of acid is produced which disturbs the balance. Stress also effects the blood supply to the stomach wall which in turn effects the quantity of the mucus coat making the stomach wall more vulnerable to the acid.

Hyperacidity could be also due to sedentary habits, lack of exercise, eating at irregular intervals or eating a high quantity of spices, sweets or fried foods.

Some of the Yogic asanas will help in calming the nerves, reducing the number of nervous stimuli to the stomach and improving the blood supply to the stomach wall, thus ensuring a healthy balance in the stomach: Uttampadasana, Yogmudra, Bhujangasana and Shalbhasana.

Problem of Sinus Congestion: Severe clogging of the system causes sinus congestion, excessive mucus, and acute headache etc...

Solution: The breathing exercises as may be suitable to you are to be performed

regularly. The deep breathing using stomach with diaphragm and alternate nostril breath are most ideal. All the back arching exercises like Bhujangasana (Cobra) and Dhanurasana (Bow) are beneficial in drain cleaning the nasal paths. The Jalneti and Kapalbatti Kriyas are good for treating Sinuses, Headache, Migraine, and Cold.

Problems of Chest: Stooping postures and rounded shoulders affect the health, causing asthma, bronchitis, and rapid aging. The compression of internal organs affect normal blood flow in the system.

Solution: Walking upright, shoulders backwards, chin upwards, and complete breath with maximum stretch is helpful. The chest expanding exercises, e.g., Bhujungasana, Dhanurasana, Sarvangasana, and Matsyasana are recommended.

Problem of Backache: Keeping back in bent posture for long cause backache, slipped disc, and lumbago.

Solution: Relaxation in prone position with complete breath gives instant relief in severe backache. Avoid forward bending postures. The stretching exercises in prone position, e.g., Shalabhasana, Bhujangasana, Pavanmuktasana, Naukasana on regular basis can prevent and cure this problem.

Problem of Constipation: Incorrect diet, stress, depression, and lack of exercise etc cause this problem.

Solution: The exercise of Abdominal uplifting and/ or waving when done daily few times can cure this. In acute conditions the Yogamudra, Sarvangasana, Shirshasana, and Matsyasana are helpful.

Problem of Stiffness, Rheumatism and Arthritis: The hardening, inflammation, pain in joints muscles and fibrous tissues occur with their prolonged misuse or idleness in wrong postures. If not corrected in time, they become permanent and hamper proper functioning of the body. This rigidity or stiffness of the joints can be eliminated with some yogic asanas which stimulate blood circulation and remove accumulated toxins. The fused vertebrae can be made elastic by asanas which flex or stretch the spine.

Solution: Simple stretching exercises in prone, and supine positions with necessary support to the affected part on regular basis over a long period is helpful. This is to be followed with exercises and massages of the affected limbs and joints in a fashion to promote free movement of all parts and bones.

It is better not to strain or overstretch while practising these asanas. Ekpaduttanasana, Pavanmuktasana, Setubandhasana and other simple to difficult asanas can be performed gradually

Problem of Diabetes: It is a disorder of the body system and can be controlled by the diet and exercise. The obesity is to be checked.

Solution: Sugar free diets and regular exercise to control weight is essential to correct this disorder. Paschimotasana and Ardhamatsyasana are recommended beside brisk walk. Halasana is good to check obesity.

PROBLEM OF OBESITY: One can work out the flab around your abdomen with some simple yogaasanas. Most of the exercises involve flexing and contracting the muscles of the abdomen and those of the viscera.

The principle behind the asanas is simple —they are geared to create a vacuum in the abdomen, thereby increasing the flow of blood to the area and making the organs and glands in the region work more efficiently. Yoga advocates that the abdomen muscles should be continuously massaged and made to participate in the respiratory process. Apart from improving circulation, it tones the area, prevents accumulation of fat and also aids respiration.

The additional pay off is that you improve the digestive and excretory system and this in turn improves most of the other systems of the body.

Among the most beneficial asanas Uttanpadasana, Pawanmuktasana, Bhujangasana, Naukasana, Agnisar.

STRESS

Stress, the root cause is treated by yogic asanas and pranayama which relaxes the muscles, slows down the breathing and calms the mind. By removing stress, the immune system is brought back to a balanced state and gradually the ailment disappears.

YOGA IN OTHER CONDITIONS

To suit various body conditions it is advisable to consult your Doctor before undertaking any exercise. The Yogic exercises given earlier were for certain common ailments, and the suggestions made hereinunder are to take care of body as it grows and performs different functions for better health.

Pregnancy: It is natural to emulate the position for delivery (like commonly used squat birth) with exercises practised daily for few minutes. These help later in easy delivery. They can be continued in association with other exercises even after delivery to get your muscles back to normal.

Babies and Children: Besides verbal affection, it is essential to give loving touch, and playing movements to a baby. Simple massage and gentle stretching movements help to develop the child better and make his body flexible for future. The basic Splits, Ploughs, and Bowing by keeping the child on your straight legs promote natural and healthy growth. The child can be taught the shape of letters with easy set of movements of his own body. Later the Lotus positions with normal breathing can be started by children to develop and maintain flexibility.

Older Age: As the age advances various body systems and organs get weak and need to be given some exercises to keep them fit, and compensate for daily sedentary and inactive conditions. The commonly affected parts are described here:

Limbs: In case regular exercise schedule has not been followed all through, the Yoga in middle or later age has to be performed gradually in various bends and stretches with a support against a wall. Keep your weight evenly distributed on both feet and observe normal breathing. With regular practice you would regain flexibility and confidence.

Baldness: This is commonly seen with the advancing age, and a person feels shy in the society. People are found spending a lot on different treatments to check it and later use alternative wigs to cover it. It is suggested the Shirshasana, which is considered the king of all Yoga exercises, helps increase the blood supply to the head, and then scalp and hair resulting in hair growth through the pressure

and release effect of the exercise.

Deafness—Exposure to constant loud noises cause wear of the ear drums. Everyone undergo some loss of hearing power with the age. There are exercises which can defer the onslaught of deafness in lifetime. Also there are mantras to chant loudly or internally, which prove beneficial to the ears, eyes and throat. Sitting in Padmasan (Lotus) or any other comfortable pose and chant any of the chosen mantra sounding for about 4-5 minutes each day, feeling the vibration of the sound. The words could be OM, HAM, or any other of your choice. Inhale deeply, and exhale, using your chosen mantra. The exercise of pendulum formation by bending head and torso downwards with complete breath, and another stretching up with raised arms over head in standing position and yawning several times prove helpful.

Weak Eyesight: With age the muscles behind the eyes get weak and our eyesight starts falling. The good eyesight can be maintained by Tratak exercise. In addition the Bhujangasana (Cobra) and Dhanurasana and other balancing exercises can be performed. When these exercises and asanas are done regularly, the weak eyesight can be improved, and good eyesight is prolonged. The eye movements help strengthening of eye muscles, and thus use your eyes as much as possible during yogasanas in natural condition even without spectacles.

Cold Conditions: It is important to prepare body for cold weather by doing certain exercises. These movements improve blood circulation. Warming of breath, upper limbs, lower limbs, and body is undertaken by different postures involving circling, and crossover movements of various parts and joints including fingers, ankles and toes. Such exercises for improving circulation if performed right from the summer season can prevent chilblains later. Exercises on throat relaxation and massaging stimulates the circulation of blood to the throat giving relief to sore throats.

Sportspersons: Concentration has been and will always be a key factor for success in sport as in many other spheres of activities. Yoga provides tips on it, and the practice of yogic exercises/asanas help a lot in improving the concentration among sportspersons thereby eliminating the miss in the game. Yoga is basically uncompetitive, but it is dynamic enough to provide stimulating drive to sportspersons. They play games so aggressively, and in competition, and thus need to improve their physical and mental powers. Different stretching, bending, sitting, and breathing exercises according to the game requirements need to be performed to prepare and condition the body. The yogic exercises help even the disabled persons. These can be practised alone, or with the help of somebody depending on the severity of the handicap.

Weight Control: One needs to have a normal weight to keep himself fit, active, and free from many obesity-related diseases. When one is idle, underemployed, or overworked and tired, it is all easy to recoup lost energy by extra eating of tasty items rather than nutritious ones. The yogic exercises provide mental and physical tonic. The Shirsasana and Sarvangasana help in flexibility of the spinal column and the compression in inverted poses increase blood supply to the face and thyroid benefits which are so essential for weight control. Various bending exercises for abdominal muscles and toning poses can be practised to keep agile and young.

7. Yoga For Children and Ladies

YOGA FOR CHILDREN

Initiate your children into yoga as early as possible. It will give them the headstart to be more progressive, mentally calm and physically active —the ideal mind and body combination to achieve the highest goals in the future.

But make sure that they learn yoga correctly ideally, five-year-olds should be up early in the mornings and pack in some yoga before they are off to school. It is not for nothing that the sages have said: Early to bed and early to rise makes everyone healthy, wealthy and wise. Children, like adults, must begin their day with a glass of lukewarm water, starting with half a glass. This helps to cleanse the system and once this chore is through, they can begin their asanas.

Asanas should be done for a few seconds, and each repeated three to five times. Over time, the intensity and the frequency can be increased. Always do Shavasana (lying calmly in a supine position) last to relax the body at the end of every asana.

The clothing is equally important. Tights are out and children must wear what doesn’t fit. Essentially, this means loose clothing that allows the body to breathe.

Asanas should be done on an even and soft ground. If you are opting for the floor, make sure that it is thickly carpeted.

After half an hour of asanas, it is time for breakfast. But abandon the quick, fibre-free breakfast of today and opt for something more traditional — choose from among sprouted cereals, moong or gram pulse, an apple or two bananas and a glass or milk. All asanas are not advised for children. For children from five to 12, the best asanas are Sarvangasana, Halasana, Padmasana, Yogmudrasana, Paschimottanasana, Tandasana, and Surya Namaskar (all the 12 stages).

Between them, the asanas make sure that your child grows up healthy, with a good height and physique. Also, the bones are strengthened and a natural fallout is that the children are happier when they are healthy and bright as well for their studies. The other point that makes getting up early and spending time on yoga worthwhile, is that both intestines and appetites function healthily and normally.

But if you are subjecting small children to the rigours of yoga, make sure that they eat a balanced diet that includes milk, cereals, pulses, green vegetables and fruits.

YOGA FOR LADIES

During Pregnancy

Presented here is a list of special exercises to prepare you for childbirth. These are non-strenuous, passive exercises which will improve the flexibility of the

muscles involved in childbirth.

EXERCISE 1: Cobbler/Mochi Position

Position: Sit cross-legged.

Steps:

Bring the soles of your feet in front of you, so that you form a namaste with your feet. Now, with your hands hold the soles of your feet together and drag them inwards along the floor towards your body. You will feel a stretch on your inner thigh.

Do this once and stay as long as you comfortably can.

Benefits: Increases the flexibility of your knee and hip joint and the muscles governing them lose their stiffness.

EXERCISE 2: Cobbler/Mochi Position Lying On Your Back

Position: Lie down on your back.

Steps:

Bend your knees and bring the soles of your feet together. Drag the soles along the floor and bring them as close as possible to your body. Stay in this position as long as you comfortably can.

Benefits: Helps relax the muscles of the hip joint.

EXERCISE 3: Sitting on your heels with knees apart

Position: Sit on your heels and spread your knees apart. Sit in this position as long as you comfortably can.

Benefits: Relaxes the muscles of the lower legs and the ankles.

EXERCISE 4: Sitting between your feet with knees apart

Position: Sit on your heels

Steps:

Take your feet to the sides so that you are sitting on the floor. Turn your toes slightly inwards and your heels outwards. To begin with, do this exercise for half a minute and gradually increase to five minutes.

Benefits: Extends the front of your ankle joint and reduces stiffness.

EXERCISE 5: Sitting between your feet and leaning back

Position: Sit on your heels.

Steps:

Take the feet on the side so that you are sitting on the ground with your knees together. Turn the toes slightly inwards and your heel outwards. Take your hands behind and slowly lean back on your elbows. (Fig. A) Stop the movement if your feel any pain in your lower back. If you find leaning on your elbows relatively easy, then lower your back on the floor (Fig. B) To work your body gradually for this exercise, place a chair against a wall. Put a cushion on its edge and slowly lean back against it. Lean further backwards in easy stages.

Fig A

Fig B

Benefits: In this position your pelvis is at its narrowest and your abdomen at its widest. It is very helpful in preventing any prolapse of your pelvic floor.

EXERCISE 6: Twisting

Position: Lie down on your back.

Steps:

Interlock your fingers and place your palms under your head. Bend your knees and bring your feet as close to your buttocks as possible. Keeping your elbows on the floor, take both knees on one side. Hold this for half a minute, then repeat on the other side.

Benefits: Stretches and relaxes the muscles of your trunk, chest, abdomen and pelvis.

AFTER CHILDBIRTH

To help regain your figure and muscle tone, we recommend the following exercise program. If you start this program as soon as you get home from the hospital, be certain to start slowly. Avoid pushing yourself beyond the point that it hurts “your stitches.” If you notice any discomfort in the pelvis or any persistent changes in the vaginal discharge (such as color, odor, increased amount), stop the exercises and discuss these changes with your physician.

We recommend doing exercise numbers 1 to 4 the first week. Add exercises 5 and 6 and second week. And the third week, add 7 and 8. Each exercise should be repeated four times, twice a day consult your doctor & follow instructions closely.

First Week

Abdominal Breathing. Breathe in deeply to. expand abdomen. Exhale slowly while drawing in abdominal muscles tightly

Arm Raising. Lie flat on floor, legs slightly apart. Stretch arms away from shoulders on floor with elbows stiff. Raise arms, elbows stiff, above torso and touch hands. Slowly return arms to floor.

Neck Stretch. Lie flat on back, on pillows. Exhale and raise head to touch chin to chest.

Pelvic Tilt. Lie on floor with knees bent. Inhale. While exhaling, flatten back hard against floor so that there is no space between back and floor. Tighten abdominal and buttock muscles as you flatten back.

Second Week

Leg Raising. Lie flat on floor. Point toes. As you exhale, slowly raise leg to 45-degree angle. Inhale and lower leg slowly. Raise other leg. Repeat.

Heel to Buttocks. Lie flat on floor. Inhale and bend right knee over abdomen. Exhale and try to touch heel to buttocks. Breathe in and straighten leg. Exhale and lower leg to floor. Repeat with left leg.

Double Leg Raising. Lie flat on floor. As you exhale, raise right leg as high as possible. Inhale. Keep right leg elevated with knee straight and toes pointed. Exhale and raise left leg as high as possible with knee straight and toes pointed. Inhale. As you exhale, lower legs gradually.

Sit-Ups. Lie back on floor, cross arms on chest. Exhale and raise head and shoulders as you draw abdomen in. Inhale and slowly return to lying flat on floor. (Use deep abdominal muscles.) Sit up as high as possible without letting your stomach bulge.

TO STRENGTHEN CHEST

Stand with your feet, a feet and a half apart, arms by your sides palms facing backwards. While inhaling, raise your arms slowly taking them as far back as possible. As you do so, bend the trunk slightly forwards. Return to the original position while exhaling, make sure that you synchronise the movement of the arms with your breathing.

Or try taking your arms behind you and interlocking your fingers slightly away from the body. While inhaling, lower your arms, keeping the arms fully stretched and while bending the back, slightly backwards. Exhale and return to the starting position.

Another simple and highly effective asana to improve the chest is to circle the arms with synchronised breathing. While inhaling lift your arms and turn them first clockwise then anti-clockwise. Lift arms while inhaling and bring them down while exhaling. Start off with 20, then gradually increase to a 100! You will soon see the difference in yourself. Your figure will be more streamlined. Your breathing will normalise and you will build not only your chest but your shoulders, posture and arm muscles as well.

8. Preparing Yogasanas Schedule

Once you have gone through this book, you have become familiar with the principles of Yoga, and started getting benefits to your health problems, a desire from within compels one to form and follow an exercise schedule. The Yogarhythm plan should be simple, interesting, and with modern approach to suit your daily activities. The musical accompaniment can further make it pleasant. The sequence can be performed at the time convenient to you, and practised either alone or in group of like-minded people. An illustrative plan to be covered in about half an hour is given below to follow as it is or can be supplemented with other exercises to suit one’s personal health condition. To fit in a regular exercise regimen in a day for working people is not only desirable, but essential to follow, may be for a shorter duration to suit the work schedule.

It is being realised that the judicious adoption of selected yogic exercises and practices can be of great benefit in the stormy and nerve racking conditions of modern life to which most of us in the present day are exposed. The increased incidence at an early age of problems like Over-weight, High blood pressure, Diabetes Mellitus, Angina, Myocardial Infarction, Respiratory allergies, Cervical and Lumbar spondylosis-further necessitates the need of an effective exercise regimen.

Hence, a suitable, effective, simple and short 25 minutes Yoga regimen, adopted from “25 minutes Yoga for you” by Dr. B. Bapuji and Dr. (Mrs.) Rani Bapuji has been worked-out which can be done every day as morning ritual like brushing teeth, which can be adopted by every one right from the age of 10 years to 60

years. This essential and practical physical exercise regimen can be attempted at home as explained here with the help of this book. It may be borne in mind that though the postures in this regimen look very simple by way of technique, it takes at least 8 to 12 weeks of constant effort to attain a reasonable perfection.

THE DETAILS OF THE REGIMEN

It consists of five parts namely:

I 12 posture cyclic exercise - 5 mts. II. Abdominal exercises - 4 mts. III. Yogasanas - 8 mts. IV. Breathing exercises - 6 mts. V. Shavasana - 2 mts.

Early morning hours are the best suited for doing yoga. The suggestions given in this book in Chapter 3 on preparation and precautions for doing yogic exercises be followed:

Each exercise has to be followed by rest of ½ a minute so that heart rate, blood pressure, respiratory rate, muscular tone and nervous tone Settle down to basal levels before the next exercise. One need not be conscious whether to breath-in or breath-out while doing various postures as there is no rationale in such prescriptions. Breathing automatically gets adjusted if one is not conscious about it. Body pains are common during the first 3 to 4 days when an exercise regimen is taken up, for the first time. Hence, continue 25 mts Yoga every day inspite of these non specific pains which will disappear within a week. Girls and Boys should not start difficult yogic exercises until they attain the age of 10 and 12 years respectively to avoid premature puberty and skeletal deformities. They can do as given in earlier chapter. Women, during menses, should avoid these exercises during the first 3 days. They can resume yoga from fourth day even if bleeding is there, unless it is profuse. Similarly one should avoid exercise during fever. Women who have missed their periods and have confirmed pregnancy-should avoid these exercises. Women can commence these exercises 6 weeks after normal delivery and 3 months after Caesarean delivery to avoid post delivery overweight problem.

12 POSTURE CYCLE EXERCISE

PART I 12 POSTURE CYCLIC EXERCISE

One has to begin with “12 posture cyclic exercise” (based on Suryanamaskara) to be done repeatedly in a regular rhythm. One has to spend only 4 minutes to complete 6-15 cycles depending on the age, followed by 1 minute rest. This gives sufficient physical exertion, (burning Calories).

Commence from the starting pose and in a continuous rhythm complete the cycle from SI. 1 to 12 in about 15 seconds to 40 seconds to reach the starting pose again. Repeat the cycle without rest continuously until you are completely exhausted (6 to 15 times in approximately 4- 5 minutes). Relax for one minute.

PART II ABDOMINAL EXERCISES

Two abdominal exercises-one should do these exercises within 4 minutes with 1/2 minute relaxation in between and later. These exercises help in reducing the waist line (abdominal fat) and have beneficial effects on digestive, renal, genitourinary systems and other abdominal viscera.

EXERCISE I

Lie down on the back and fold your arms above the head. Keep the legs together and lift both legs upto 90° without bending the knees. Then, without waiting, bring down the legs gradually so that heels do not rest on the ground. Do as many times as you can at a stretch without resting the heels on the ground throughout. Relax for ½ minute.

In about a month’s time one should be able to do 20 times or more without any difficulty.

Those who cannot lift both the legs, they can practice one leg at a time alternating with the other initially for 15 days.

EXERCISE 2

Lie down on the back with arms folded above the head, sit up gradually and bend on to your knees and then relax back as you have come up. Repeat in a rhythmic manner as many times as you can at a stretch achieving the target number of 20 in about 4 weeks time.

Those who are not able to sit up with the arms folded above the head, they can stretch their arms by the side and above their heads and try to sit up with a jerk initially using the momentum of the arms and later improve to the abovementioned method. Relax for ½ minute.

PART III. YOGASANAS

Six yogasanas have been selected in such a way that these give exercise to the whole body including all vital internal organs. Each posture has to be done only once and holding of the posture brings about the positive physiological effects. 8 minutes to do these yogic postures, is not a bad bargain in view of their benefits.

1. PASCHIMOTHANASANA

Lie down on the back with feet together, knees straight and arms by the side of the body with palms on the ground. Extend arms, slowly above and then stretch them above the head gradually keeping them straight and parallel. Then sit up, without a jerk, keeping arms close to the head. While sitting up, the legs should not rise and knees should be straight. Attempt to bend forward gently and hold the great toes with the respective index finger and thumb and try to put the face between the knees and elbows should rest on the ground on either side of the knees. Hold the posture for 1/2 minute and relax in the same way as you have come up. If you are not able to do, remain in whatever position you are able to achieve, for 1/2 mt. and make a little extra attempt each day. It may take 3-4 months of constant effort to achieve perfection. Relax for 1/2 mt.

2. SARVANGASANA

Sarvangasana

Lie down on the back, straight, keeping legs and feet together with arms straight by the side of the body, palms resting on the ground.

Lift up gently and continuously both the legs beyond 90° and as soon as the waist comes up, off the ground, support the waist with both the hands and rest your elbows on the ground. Slowly improve the posture by pushing the trunk towards the head and legs away from the head until chest touches the chin and from shoulder to feet the whole body is straight. This posture should be held for 2 minutes and then relax in the same manner as the legs have been brought up without bending the knees and without raising the head.

To avoid over-shooting and sprain in the neck, do it 2 feet from the wall, i.e., head must be 2 ft. away from the wall.

3. PADMASANA

Padmasana

Sit and stretch your legs in the front. Bring the right foot closer, by bending the knee and put the dorsum of the foot on the left thigh. Keep the right knee down. Now, lean back a little and bring the left leg closer by bending at the knee and then hold the lower end of left leg with the left hand and the outer border of the foot with the right hand, gently pull up the left heel and then whole foot on the right leg.

Keep the spine straight and put your hands on the respective knees with palms facing forwards and index finger bent on the ball of the thumb and rest of the fingers together and straight.

Now concentrate the mind on inhalation and exhalation for half a minute with the eyes closed. Then lie down on the abdomen and relax for 1/2mt.

4. BHUJANGASANA

Lie down prone (i.e. on the abdomen) keeping heels and toes together, knees straight and chin on the ground. Draw both elbows up and put both the palms on the ground close to the chest with the fingers pointing in the front. Finger tips should not cross the shoulder points.

Bhujangasana

Gently lift up, the head and the chest, only to the level of the naval and the face bent upwards to look up. Elbows should be close to the body and form right angles. Hold the posture for half a minute. See that heels and feet are together throughout.

Relax for half a minute in prone position only with feet slightly apart and heels put outwards, head resting on one side and arms close by the side of the body.

5. DHANURASANA

From the prone position, bend the legs at the knees and then hold respective ankles with the hands close to the lower ends of the legs.

Dhanurasana

Lift up the head and chest, simultaneously lifting up the legs off the floor by trying to straighten the knees with elbows kept straight. A perfect semi circle should be achieved with weight being borne by the abdomen, and knees and feet kept a foot apart from each other. Hold the posture for 1/2 minute and then relax for 1/2 a minute in prone position.

6. ARDHA-MATSYENDRASANA

Sit on the ground with the legs stretched in the front. Fold the left leg at the knee and bring the left heel under the right leg between the buttocks. Now draw the right knee up by putting the right foot on the left side of the left knee and hold the right foot with the left hand from right side of the right leg. Sweep the right arm around the waist from behind to touch the inner aspect of right thigh and turn the head to look above the right shoulder. Hold the posture for half a minute and then do vice versa, i.e., the other way round changing the position of legs.

Ardha-Matsyendrasana

PART IV. BREATHING EXERCISES

Six breathing exercises include a three slow and deep breathing exercises, to improve the vital capacity and to preserve one’s respiratory reserve in various obstructive and restrictive lung disorders, b) The subsequent 3 brisk breathing exercises help in desensitising respiratory tract in all allergic respiratory diseases like Rhinitis, Sinusitis, Pharyngitis and Allergic Bronchitis including Asthma. It takes only 6 minutes for these exercises.

Posture for 1, 2, 5, 6 Posture for exercises 3 & 4

The Postures for Breathing Exercises

Slow Breathing Exercises (Breath in, slowly as long as you can (7-8 seconds) and then breath out slowly, one inspiration and one expiration = 1 time/cycle)

Brisk Breathing Exercises (Breath in, and breath out briskly, forcibly in a rhythmic manner).

4. Similar to 3, but briskly for 1/2 minute.

5. Similar to 2, but briskly for 1/2 minute through each of the nostrils.

6. Similar to 1, but briskly for 1/2 minute.

PART V. SHAVASANA

Last but not the least, Shavasana for 2 minutes to give complete relaxation to every inch of the physical body and the mind, is the concluding part of the regimen. One has to lie down on the back with arms and legs stretched, left loose and allowing the head to one side with eyes closed.

Lie down on the back with arms and legs stretched, left loose. Allow the head to one side with eyes closed. Remain like this for 2 mts. Do not bother to control the mind. Leave it on its own.

Shavasana

The regimen given above will be suitable for a common person with no ailments.

Now another schedule based on program for Reversing Heart Disease by Dr. Dean Ornish is given below. This is best suited for persons with heart related ailments.

STRETCHING EXERCISES

All to be done gently without jerks. Initially it may not be possible to do the maximum range in each exercise.

Head Rotations: Sit comfortably in a chair. Take a deep breath (inhale). As you take out the breath (exhale) bring your chin down towards the chest gently. Inhale and bring your head back to normal position. While exhaling tilt it towards right or left shoulder alternately or rotate full circle. Repeat approximately 5 times. Too fast movement of head may result in giddiness hence be gentle.

Shoulder Shrugs and Rotation: Stand relaxed with hands by the side of the body. Rotate both shoulders. Gradually elevate both —as in shruggingrotate forwards below and towards back. About 5 times. Twists: Stand comfortably with feet apart, raise the arms to the sides so that both hands are stretched and parallel to the ground. Gently swing your arms so that the upper part of body twists over the lower part. In this movement while the right arm comes forward the left moves toward the back. Twist as much as is comfortable. Resting Position: Lie down on your back, feet about 18 inches apart, arms about 45° angle from body. Relax (Shavasana). (Can be done in prone position as well).

Back Stretch: Lie on your abdomen. Place hands close to shoulders finger pointing forward and elbows close to the body: Keep legs together with toes pointing. Inhale, raise head and neck and as much of chest as is possible. Exhale as you bring the head down. Initially keep the head up only for 2-3 seconds. Later, it can be increased. Repeat 5 times. At the end relax for a few minutes.

Leg Lift One: Lie with face down on the abdomen resting the head on chin. Push arms under the body with palms against the thighs. Inhale. Straighten your right leg and raise it without bending the knee. Hold it for 10 seconds and bring it down while exhaling. Do it 2-3 times with each leg. Movement should not be jerky and should be slow.

Leg Lift Two: As in the previous exercise but now both legs are to be lifted simultaneously. Weight is on arms as both legs are lifted.

Forward Stretch One: Sit on floor. Stretch both legs in front. Bend one leg and place the sole against the thigh of the other leg. Keep the other leg straight. Inhale. Raise both arms straight up and join the thumbs of both hands. Bend forward while exhaling-keep back straight so that you bend from hips. Take hold of whatever part of leg you can reach. Repeat with other leg 2 times each side. Relax in resting position.

Forward Stretch Two: Same as above but keep both legs straight and together.

Shoulder Stand: Lie on your back and keep legs on a chair if it is not possible to do the normal exercise. Inhale. Raise both legs simultaneously as far as possible. Support the body on hands and raise as much as possible. Return to resting position while exhaling. Maintain resting position for a few minutes. Exercise to be done 2 or 3 times.

Chest Extension: Lie on back. Put hands on the front of thighs. Raise the head and trunk, keeping the weight on elbows, to half sitting position. Relax the head and bring it down to touch the floor. Weight should be on head, elbows and the buttocks with back arched upwards. If not possible to do the exercise initially try to raise the back from the floor with weight on the elbows. Inhale while raising back and exhale during relaxation.

Half Spinal Twist: Sit on floor. Extend one leg infront and the other bent and across the stretched leg. Pull the bent leg as close to chest as possible, keeping the sole flat on ground. Stretch both arms in front and twist the body to both sides. Bring the arm on the side of stretched leg in front of the bent knee and put the hand next to the foot. The other hand rests on the floor straight. Twist the trunk to right and left. Repeat with the other leg stretched.

Forward Stretch: Sit cross legged on the floor. Bring both hands to back and try to lock hands at the back with thumb or fingers initially but later the hand of one side should be able to hold the wrist of the other hand. Bend forwards as far as possible while inhaling. Return to sitting position while exhaling. Relax in resting position.

These yogic exercises would take about half an hour. Another half an hour on Breathing exercises, Meditation and Relaxation is strongly recommended for complete benefit to such patients.

Breathing exercises (for 5 mts.): Normally when we breathe we expend our chest and push the diaphragm (separating trunk from abdomen) down. Lie down flat and breath deeply but slowly, normally, then breath through abdomen. For this when you inhale (breath in) your abdomen should bulge without the chest expanding. It can be done while sitting as well and may need guidance to learn how to breath, using the diaphragm and abdominal muscles. Alternate nostril breathing. Close one nostril and breath normally from one nostril a number of times, then repeat a number of times closing the other nostril. Meditation (15 mts.): Sit comfortably and meditate. To be able to concentrate focus your attention to something — figure or picture of god, object, breathing or recite (without speaking) any prayer or any word. Relaxation (15 mts.): Lie down in position 4 of exercises Savasana or any other position in which you feel comfortable. Tense each muscle group — one leg, the other leg — one arm the other arm, trunk etc. one by one and then let them relax. Keep breathing normally. Take your mind away from everything, think only of your body, as well relaxed. With practice you can relax all muscles and be completely flaccid.

9. Diet For Health

BASICS ON DIET

The importance of diet in giving you good health can’t be gainsaid. Food is the most basic requirement of any live body. But the Yogic-dictum is: “Just as overeating makes the body fat and heavy, under-eating makes it weak and illness-prone. The proper balance must therefore be found between the needs of the body and the quantity of food eaten.”

A well-balanced diet contains sufficient quality of protein, carbohydrates, fats, salts and minerals. It is held in Yoga discipline that “as you eat, so you become”. This is because the kind and quality of food affects the physical as well as mental condition of the individual. In Yoga all foods have been divided into three categories: Rajasi (royal), Tamasi (baser or carnal) and Sattvik (noble). The Rajasi food comprises a variety of dishes. This type of food includes fried, roasted, and ghee-rich food, which is not desirable for good health. A little intake of these type should be sufficient to titillate the palate. A little quantity of strongly spiced bitter or sour food (tamasik) should also form part of the diet. The diet should mostly be made by easily digestible, nourishing and freshly prepared food which classifies the noble or Sattvik food. Your food must give you the variety of all the six variety of taste: salty, sweet, astringent, bitter, sour and biting. But it is not only the quantity or quality of the food but your way of eating it is also very important. Whatever food you eat, masticate it thoroughly and allow the saliva to reduce the eaten morsel to a mere pulp before gulping it down. Always eat 50% to your total capacity. Because this way the enough room is there for water and other fluids to move and for the gases which get formed during the process of digestion. Drinking water with food should be totally

forgiven. Drink water always half an hour before and an hour after your having food. Drink lot of water between your meals but not with them.

If you eat in moderation and chew your food well, it gets absorbed in the body more easily. So, have a balanced diet, do your Yogic exercises regularly and lead a healthy life for many years!

One needs to know not only the volume of what he is eating, but also the calories he is consuming. Do all kinds of exercise and stick to a sensible diet plan to keep fit.

Diet in Modern Times

WITH CHANGING TRENDS in lifestyle involving sedentary activity, eating more refined and processed foods rich in fat and salt, increasing tensions, high blood pressure or hypertension is becoming a common malady. However, hypertension must be treated or else it can lead to strokes, heart, kidney and eye damage.

The current focus of hypertension treatment is lifestyle modification including physical activity, weight and stress management and diet control. In fact over eating, obesity and high salt intake are among the major culprits of hypertension. Therefore, a healthful diet, low in salt, fat and calories, along with some exercise is perhaps the most effective means of lowering blood pressure.

What to Eat?

Healthy eating for hypertension management involves eating a variety of food daily, but selecting them wisely. Include in your daily diet a combination of

Whole cereal products like atta, dalia, millets. Whole and sprouted pulses Skimmed milk and its products Limited amounts of lean meats and fish (if non-vegetarian) Plenty of low Sodium vegetables and fruit Reduced amounts of vegetable oils and sugar

The fibre present in whole grain products, vegetables and fruit is beneficial.

Vegetables and fruit also provide anti-oxidants, vitamins like A, C & E and protective minerals like Potassium, Magnesium, besides fibre. Milk is rich in calcium which also helps lower blood pressure. However, the amount you eat depends on your body weight.

If you are overweight or obese, especially with a tendency towards, abdominal fat deposition, do cut down on quantity.

What to Avoid?

Food to avoid or restrict include whole milk and its products, organ and fatty

meats, butter and animal fat, fried and fatty food.

Not only do these add calories and increase body weight but they also increase Blood Cholesterol, which is harmful. Energy-rich sweet and starch foods like potato, yam, cheekoo, mango, grapes, sweets, desserts are also best avoided. Keep sugar to the minimum (2- 3 tsp) and avoid it completely, if you can.

The Saving Grace.,..

Eat steamed, roasted, baked foods in preference to fried foods and foods flavoured with ginger, garlic, lemon, tamarind, tomato other herbs and spices, rather than excess salt. The Sodium in salt can increase Blood Pressure. Therefore do cut down salt. Avoid table salt and use minimum (approximately 1 tsp/day) in cooking, and no salt for a few days if your Blood Pressure is very high. Besides reducing salt intake, choose foods with low to moderate Sodium content. Avoid high Sodium and salty foods.

Keep off ‘hidden Sodium’ sources like processed and baked foods, sauces, most ready-to-eat foods available commercially, cheese, flavouring and soup cubes and mixes as these contain Sodium-based salts as preservatives and flavouring.

So if you eat right and maintain your ideal body weight, you can lower your Blood Pressure without medication or a lower drug usage.

Get Active

However, along with eating right and wise selection, an increase in your physical activity through simple exercise, stress management via yoga, meditation etc., will help you to keep your Blood Pressure within normal limits.

Further, to keep your heart ticking soundly without strain, avoid smoking, alcohol and too much caffeine. Eat regular meals, do not fast or feast and remain happy!

Few Tips To Avoid Acidity

Try to avoid stress, emotions like anger and jealousy. Eat at regular intervals. Include Pudina, Coconut water and Cucumber in your diet Drink luke warm water 10 to 15 minutes before a meal. Avoid sour food.

Yogic Diet

Yogic philosophy lays a lot of stress on the right kind of diet—one that is wholly conducive to developing and maintaining a healthy body, a balanced mind and ensures spiritual progress.

The emphasis is on foods that keep the mind pure and calm. Milk, barley, wheat, cereals, butter, cheese, tomatoes, honey, dates, fruits, vegetables and almonds

figure high on the list.

The first and foremost principle of a yogic diet is that the food should be simple, natural, non-stimulating, tissue-building, energy-producing, light, nutritious and easily digestible.

The well-known yogic scripture Hath Yog Pradipka suggests that certain foods which are bitter/sour, excessively salty, fermented, oily and those which cause a burning sensations should be avoided.

Instead gorge on cereals, milk and honey, dried ginger, parwal and moong for added strength and energy in the body.

But it is not what you eat that is important. How and when you eat is equally important, too. For one you should have food at the right time and in the right quantity.

For another concentrate on one food at a time. Avoid having too many different foods together. The liver and the pancreas function better this way.

Yogis advise that you must first have a spoon of water before eating, so that obstructions in the food pipe, if any, will get washed away.

Another golden rule to follow is that you fill only half the stomach with pleasant, wholesome food of your choice. Another quarter should be filled with water and the rest left empty for expansion of gases.

At the end of the meal, try to rest. Follow up a meal with Vajrasana.

But before you fill up your plate, consider your age, occupation, weather, your personal preferences and the doctor’s advice. Keep off some foods if the doctor has recommended otherwise.