What is Yoga?
Yoga is a way of life of self-discipline or simply the art
of living. It is the integrated system of an education for the body; the mind
and the inner spirit.
Practices of Yoga
There are spiritual as well as scientific path/
practices of Yoga. Spiritual practices are ‘Karma Yoga’, ‘Gnyana
Yoga’ and ‘Bhakti Yoga’. The scientific practice
is ‘Raja Yoga’.
Today we discuss more about the scientific one i.e. ‘Raja Yoga’. ‘Raja Yoga’ again has 8 elements that relate to inner realisation
and physical postures/practices.
The physical practices contain elements like Asanas and Pranayam exercises. There is another practice named Meditation which
relates to mental concentration. All of the above practices have distinct
features which can be followed for physical and mental upliftment.
Asanas
There are many Asanas
called Yogasanas. These are
different postures of the body. Asanas
teach a person about the movements i.e. most appropriate for the individual.
Yogasanas when performed in a slow, relaxed
and proper manner tends to develop more than just the body. The Yogasanas help
in the following manner –
- A gentle stretch lubricate the joints giving steadiness and
comfort to soothe the muscles, ligaments and tendons.
- Helps to tone the nervous system.
- Helps to enhance the mental and spiritual capability
reducing stress and anxiety.
- Reduces body's toxic burden by tacking the waste removal
system ( skin, kidney, liver and other organs.
- Inefficient functioning of muscles are corrected.
- A healthy body nourishes the immune system of the body.
Pranayam
These are breathing control exercises and helps to regulate
one's breathing in accordance with the capacity of lung function. There are
various methods of Pranayams being
practiced One of them is called the 'Nadi
Shuddhi Pranayam'.
In brief the practice is as
follows-
- Sit in chin pose i.e. straight posture( back bone) straight.
- Put your hands straight, elbow straight, palms touching the
knees, thumbs touching the index fingers.
- Ensure your nostrils are clear and can practice normal
breathing.
- Put your right thumb on right nostril to block and inhale
through the left nostril for 4 seconds or count 1,2,3,4.
- Put ring finger on left nostril to block and exhale through
right nostril for 8 seconds or count 1to8.
- Again inhale through right nostril counting 1to4.
- Exhale through left nostril counting1to8.
- Now take your hands back clasping your palms.
- Deep inhale and bend forward.
- Now exhaling come back to your posture.
- Rub your palms vigorously and put the palms over your eyes.
- Spread fingers and slowly open your eyes.
Note- Breathing cycles may be repeated 10 to 20
times as desired.
