Explore all the secrets of YOGA and its wonderful benefits

Yoga is an ancient and natural practice comprising of exercises which improve the human body in all ways- physically, mentally and spiritually. Over the years, Yoga has gained recognition and familiarity all over the world due to the wonderful benefits that it offers to mankind. Yoga is thus a process by which the the Animal-man ascends through the stages Man-man, Super-man and the Divine-man. In this process, the limited, narrow, selfish thinking completely changes and takes the shape of an integrated, all-encompassing, selfless character expressed by equanimity.

This state of Divinity or self-perfection is the state of pure consciousness, maximum creativity and bliss. Hence, the movement towards THAT through Yoga is a delightful, blissful process. Since every individual or soceity is always striving to schieve greater happiness, bliss, creativity and higer mental faculties, Yoga clearly is the real solution, both for individual fulfillment and social harmony

Divergent are the methods of Yoga. Unless one sees the underlying unity and harmony, one is apt to lose track amidst diversities. Once the insight into the "Unity in Diversity" develops, the truth about the comprehensive nature of Yoga emerges. The practice of Yoga lays emphasis on a comprehensive growth of personality, at the physical, mental, intellectual, emotional and spiritual levels.

When you start practicising Yoga, initially, some loosening and stretching exercises should be performed to make the body supple and flexible so that they aid Asanas- the actual exercises, that are designed to conserve the energies thus aiding in calming down the mind.

Before we look into the Yogasanans(Yoga exercises), Let's look into the general instructions that need to be followed before practicising them:

General instructions before practising Yogas:

1. Do not perform Yoga immediately after meals. Leave about 3-4 hours after a heavy meal and at least two hours after a light one. Avoid stimulating drinks

2. Yogasanas(Yoga exercises) can be performed before or after bath, but allow about half-an-hour between Yoga and bath

3. Yoga, and physical exercises should not be combined.

4. Relaxing the body in a posture is of vital importance. Remove all tensions in the final posture. Relax for a few minutes in between each exercise

5. After Yoga, one should feel fresh and relaxed; never tired, exhausted or sweating

6. Do not over exert beyond your capacity to maintain the postures for long durations. Instead, adjust the timings according to your progress

7. Daily practice is essential for fast progress

8. Women should not practice Yoga during menstrual period. One should stop practicising Yoga after the fifth month of pregnancy up to two or three months after the confinement except under expert guidance

Now, let's take a look at some of the basic and important loosening exercises that are essential for daily health and for maintaining an energetic, supple, flexible and a strong body

1. JOGGING

1. Stand erect and place the fists loosely on the chest. Start skipping on the toes and touching the heels at the back in a relaxed way

2. Increase the speed gradually and come to a steady jogging speed

3. Carry on deep rhythmic breathing and relax the whole body during jogging. Continue for a while

4. Swith over to forward jogging by raising the knees to the chest level. Repeat for a while

5. Continue the practice with side jogging by spreading the legs sidewards and raising the heels upwards by bending the knees. Relax in a standing position

2. MUKHA DHOUTI(Cleansing through a single blast breath)

1. Stand with a slight forward bend of the trunk, palms on the thighs and legs kept a metre apart.

2. Inhale deeply and expel the air forcible as in a jet through the mouth continuously. This is effected by the help of the diaphragm by prolonged exhalation

3. Repeat several times

3. Loosening of Ankle joints

1. Stand erect

2. Raise and stretch up both hands from front while inhaling

3. Balance on the toes

4. Bring down the hands and feet while exhaling

4. Loosening of Knee joints

1. Stand erect with hands straight down. Inhale completely

2. Breathe out through the mouth while going down by bending the knee-joints and keeping them together

3. Keep the body straight without bending at the waist

4. Come up while inhaling

5. Loosening of hip joints

1. Inhale while standing erect

2. With knees far apart, but heels almost touching each other, sit down while exhaling

3. Balance on the toes and sit on the heels

4. Try to push the knees, apart by the palms

5. Breathe in, while getting up

6. Front and back bending of waist

1. While inhaling, stretch up the hands and bend backwards

2. Return to the vertical position and bend forward while exhaling

3. Touch the ground with palms, if possible. Come up and bend backwards during inhalation. Repeat 4-5 times. With practice, you can touch the ground at the back with hands

7. Side Bending and twisting of Waist

1. Keep the legs about a metre apart

2. Raise the legs sideways parallel to the ground while inhaling

3. Bend to the right till the right hand touches the right heel while exhaling. Bend in the same plane

4. Look at the palm of the left hand directing forwards. Come up with inhalation. Repeat 4 or 5 times

5. Repeat the same on the left

Twist with bending

Repeat the above steps except that the right foot is touched with the left hand and the left foot is touched with the right hand

8. Rotation for shoulder-Joints

1. Stand erect but relaxed, arms along the body

2. Take the right hand back and up. Rotate in anti-clockwise direction

3. Gradually increase the speed of rotation. Return to original position

4. Repeat with left hand

5. Repeat with both hands together

9. Neck-Stretch

1. Sit on the knees, knees touching each other, heels together, soles facing upwards

2. Bend forward. Rest the forehead on the ground. Place the palms on either side of the head

3. Move forward and backward with feet as the pivot

4. Inhale while moving forward. Exhale while coming back. Repeat

10. Tiger-Stretch

1. Rest on the palms and the knees. No bending at the elbow-joint. Keep the heels apart

2. Bring the head inwards flexing the spine up while exhaling fast through the mouth

3. While inhaling and raising the hand up, arch the spine towards the floor

4. Repeat and increase the speed gradually

5. Lie down on the abdomen, rest the chest on the ground and relax completely

6. If all the movements are done slowly, synchronizing with slow and deep breathing, it is known as Tiger stretching

11. Back-stretch

1. Rest on the toes and palms. Jump backwards keeping the hands straight giving a concave shape to the spine. Stretch the body forward and look up. Inhale. Keep the feet together

2. Jump forward to bring the feet between the palms. Keep the palms firm on the ground. Exhale completely in this sitting position

3. Jump backwards

4. Start slowly and increase the speed. Repeat by jumping forwards and backwards about 15 times.

Breathing Exercises

Breathing exercises done at the beginning of the Yoga practices help in slowing down the breath rate, thereby inducing a deep relaxation. They develop awareness of breathing through the movements of different parts of the body. Close your eyes and as you do them be aware of your inner sensations. Always breathe in, synchronizing your breathing and movements. Note how you become calmer as your breathing slows

TIPS

First emphasize the movement of hands and abdominal or thoracic muscles as needed in each exercise. Correct the movements. Use "in" and "out" instructions loudly for inhalation and exhalation. Check and correct the synchronization of breathing with the corresponding movements. As progress is made, close the eyes and practise

(a) Hands in and out Breathing

1. Stand erect. Bring up the arms to horizontal position, palms pressing each other, fingers pointing forward

2. Move the arms backwards as much as possible while inhaling. The arms swing back with shoulders as hinges in the same horizontal plane. Chest is expanded

3. Bring the arms back to the front position while exhaling fully. Repeat 10 rounds

(b) Hands-stretch Breathing

1. Interlock the fingers, in front of the chest, palms inwards

2. Inhale slowly, stretch the arms straight out while twisting the interlocked hands, plams facing outwards

3. Exhale. Bring the hands back. Relax with palm on the chest. Repeat 10 times

4. Repeat the same movements in oblique and vertical planes

(c) Anke-stretch Breathing

1. Stand erect. Keep the hands straight down, palms facing forward

2. Whileinhaling, raise the hands and stretch up the body on the toes. The hands with interlocked palms facing upwards and the arms stretched

3. While exhaling bring the hands down completely retracing the steps. Stand on the soles. Repeat 5 times

 

 

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