Yesterday was the 4th
International Yoga day worldwide.
Even the Prime Minister
of India joined in.
International Yoga Day
has been celebrated on June 21 every year, since the United Nations General
Assembly (UNGA) accepted Prime Minister Modi's proposal for the same in 2015.
A world record was
created in Rajasthan yesterday after the largest yoga session was conducted to
mark the International Yoga Day in Kota.
The two qualities of
yoga that stood out for the United Nations were that it is a holistic way to
wellbeing, combining physical, mental and spiritual elements.
It is also very
inclusive, and can be practised by anyone irrespective of age, gender, religion
or nationality.
"Yoga provides an
opportunity to disconnect from the busy world today, and connect with things
that truly matter, and that is why this ancient practice is so relevant today."
Yoga is an invaluable
gift of India's ancient tradition.
It embodies unity of mind and body; thought
and action; restraint and fulfillment; harmony between man and nature; a
holistic approach to health and well-being.
It is not about exercise but to
discover the sense of oneness with yourself, the world and the nature. By changing
our lifestyle and creating consciousness, it can help in well being.
Let us
work towards adopting an International Yoga Day.
It was on September 27,
2014 while addressing the 69th session of the United Nations General Assembly
our Honorable Prime Minister Mr. Narendra Modi proposed the world community to
adopt an International Day for Yoga. In his words, "Yoga is an invaluable
gift from our ancient tradition. It embodies unity of mind and body. It is not
just an exercise but a holistic approach towards our health and well being".
This resolution was endorsed by 175 member states and 21 June was declared as
the International Yoga Day.
What is Yoga?
Yoga is a mental,
physical and spiritual practice that originated in India. It is an ancient
practice. The word Yoga means Unity which symbolizes the unity of mind and
body. It works on all the levels of the body including mind, body, energy and
emotion. It is an easy and safe way to stay fit and healthy forever. It just
need to be practiced regularly with right body movement and breathing. It
regularizes the functioning of all the organs in the body and prevents our body
to get disturbed due to some unhealthy situation. This is the message that the
International Yoga Day wants to spread between people.
Ideally practicing yoga
regularly in the morning provides outer and inner relief. It keeps away the
countless ailments at both physical and mental level. Practicing the various
Asanas strengthens the body and mind creating a feeling of well being. It
sharpens the mind, improves brainpower and help in high level of concentration.
The feeling of well being enhances the social well being. Improved
concentration level creates inner peace to the mind. Yoga is a philosophy which
develops self-discipline and self awareness within regular practice.
5 basic Yoga poses for
beginners to do on this International Yoga Day:
Balasana (The Child's
Pose)
Kneel and bring your
chest down onto your thighs and your forehead to the floor. Your arms should
stretch by your side with your hands next to your feet. Slowly breathe in
through your nose and notice the back of the chest expanding and the ribs
widening. As you exhale try to sink the buttocks back down toward the heels
feeling the spine gently bend over the thighs. Stay here for 5-10 breaths, or
however long feels good for you.
Benefits:
Releases tension in the
back, shoulders and chest
Helps ease stress and
anxiety
Flexes the internal
organs and keeps them flexible
Regulates circulation
in the body
Cools the mind and body
Bidalasana (The Cat
Pose)
Move into a tabletop
pose with the wrists directly below the shoulders and knees below the hips.
Push the palms into the mat to make sure your shoulder blades are broad.
While inhaling, look
forward and reach the tailbone toward the sky. While exhaling tuck the chin to
the chest and reach the tailbone to the floor. Continue through this movement.
Allow the breath to lead and feel the entire spine being massaged. Try to keep
the creases of the elbows facing each other to protect the joint from
hyperextension.
Breathe through 5
rounds.
Benefits:
Develops posture and
balance
Strengthens the spine
Stretches the hips,
abdomen and back
Increases body
synchronization
Massages organs like
stomach, kidneys and adrenal glands
Adho Mukha Svanasana
(Downward Dog Pose)
Take the palms a little
wider than shoulder width, tuck the toes and lift the hips into the air. The
chest moves back toward the thighs. Relax the head and keep the arms straight.
Roll the shoulders away from the ears. Bend the knees and start to walk with
one heel down at a time. It is important to keep the hips high than to get the
soles of the feet to the ground.
Benefits:
Builds strong bones.
Fights slumpy-posture
syndrome
provide a great ankle
and calf stretch
Increases blood flow to
face and brain
It opens up sinuses and
clears nasal congestion.
Uttanasana (Standing
Forward Bent Pose)
Walk your feet toward
the hands and let the upper body hang. The neck and head should be relaxed and
the knees should be bent to start with. As you inhale find stretch through the
spine and while exhaling move the head slowly towards the feet.
Breathe 10 rounds here.
Benefits:
Stretches hips,
hamstrings, and calves.
Keeps the spine strong.
Releases stress,
anxiety, depression, and fatigue.
Calms the mind and the
nerves.
Activates the abs
muscles.
Trikonasana (Triangle
Pose)
From the standing
position, widen your to about a leg-length. Turn the right foot out to the
side, so that the heel is aligned with the centre arch of the left foot. Keeping
the arms parallel to the ground reach out to the right side. Keep both legs
straight with the thighs engaged. When you can't reach any further, align the
arms so that they are in one line. The chest remains open and the torso
stretches. Breathe 5 rounds here and then repeat on the other side.
Benefits:
Improves the function
of blood through body.
Strengthens the hips,
back, arms, thighs and leg.
Reduces blood pressure
and stress.
heal indigestion.
Calms the mind and
reduces anxiety.
Approximately 200
million people around the world practice yoga, majority of them in India, and
over 20 million in the United States. With the motion for an International Yoga
Day, more people will become aware of the system of yoga and will be encouraged
to follow a spiritual life style, a life that is healthy. Let this be a grand
opening for the world community to realize the worth of oneness.
Let's take this oath to
stay healthy with peace and make this International Yoga Day a day of harmony.
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Ashtanga Yoga (also
known as Power Yoga or Vinyasa Yoga) is a modern day form of classical Indian
Yoga. It was popularized by Sri K.Pattabhi Jois who began his Yoga studies when
he was just 12 years old. In 1948 he established an institute for teaching this
specific Yoga practice.
Ashtanga Yoga literally
means "eight limbed Yoga", (Ashtanga is Sanskrit for 'eight-limbed'),
and refers to the eight spiritual practices (as outlined by the sage Patanjali
in the Yoga Sutras) on the path of internal purification which lead to
revealing the Universal Self. They are Yama (moral codes), Niyama
(self-purification and study), Asana (posture), Pranayama (breath control),
Pratyahara (sense control), Dharana (Concentration), Dhyana (meditation) and
Samadhi (absorption into the Universal). According to Sri K.Pattabhi Jois -
While the first four limbs are considered external cleansing practices (with
correctable defects), the last four (Pratyahara, Dharana, Dhyana and Samadhi)
are considered internal cleansing practices (with defects potentially dangerous
to the mind unless following the correct Ashtanga method).
Ashtanga Yoga makes use
of a sequence of Asanas which are linked with the breath, generating heat,
facilitating flexibility and giving a healthy sense of wellbeing. Synchronizing
the breath with a progressive series of postures produces intense internal heat
with a profuse purifying sweat detoxifying muscles and organs. Improved
circulation, calm mind and a strong body are among many benefits gained from
this modern practice.
Techniques include deep
resonant Ujjayi breathing, activation of the Bandhas (internal points of
engagement and focus which direct energy upward) and the use of Dristhi
(directing the eye to focus on specific points). These techniques eliminate
external distractions and direct the energy inwards. The Vinyasa (or link through
flowing movement), done between Asanas produces an uninterrupted continuity, in
effect a 'moving meditation'.
To perform Asana
correctly in Ashtanga Yoga, one needs to incorporate both the use of Vinyasa
and Tristhana. Vinyasa synchronizes breathing and movement in the Asanas,
heating the blood, relieving joint pain and removing toxins from the internal
organs. Trishana refers to the union of the 'three places of attention'
(posture, breathing and looking) and covers three levels of purification (body,
nervous system and mind). They are always performed in conjunction with one
another.
The breathing technique
performed with Vinyasa is called Ujjayi (victorious breath) and consists of
puraka (inhalation) and rechaka (exhalation). Both should be steady and even
with the length of the inhale being the same as the length of the exhale. Over a
period of time, the lengths and intensities should increase, with increased
stretching of the breath initiating increased stretching of the body.
Bandhas are important
components of the Ujjayi breathing technique. Bandha means 'lock' or 'seal' and
its purpose is to unlock Pranic energy, directing it into the 72 000 energy
channels of the subtle body.
Dristhi is the point at
which one gazes when performing Ashtanga Yoga. There are nine Dristhis
(Forehead, nose, navel, thumb, hands, feet, up, right and left).
The four internal
cleansing practices (Pratyahara, Dharana, Dhyana and Sanadhi) bring the
wandering mind under control. When purification is complete, and mind control
occurs, the Six Poisons (desire, anger, delusion, greed, sloth and envy)
surrounding the spiritual heart will disappear, revealing your true Universal
Self, eventually leading to the full realization of Patanjali's Eight-Limbed
Yoga.
Famous actor Willem
Dafoe, who played the Green Goblin in the movie Spider-Man, is a dedicated
Ashtanga Yoga Practitioner.
This article was
originally published on The Yoga Plane. Explore more - read "Meditation on
The Yoga Plane" at
[http://www.theyogaplane.co.za/what-is-yoga/meditation-on-the-yoga-plane/]
Yoga science is a study
of the structural framework of the body; the composition and function of
various organs and glands; the chemical reaction between glands and hormones;
the latent energy residing in the body and the energy created as a result of
different chemical reactions; the effect of this released energy and sound.
It
also sets to gain knowledge about the brain, its intelligibility, its thought
patterns and its working.
The thought as a pulsation and its affects are also
observed. The part played by awareness is looked at too.
How Yoga Science is
Applied
Through asanas
(exercises) to support all the bodily mechanisms, setting them straight,
kindling and recharging cells of all organs and glands.
Through relaxation
methods that coordinate and direct flow of energy to all parts of the body; and
dispel stress from the being.
Through pranayama
(breathing exercises) to rejuvenate and fortify body and mind.
Through concentration
and meditation practices the brain develops an illumined insight, calm, control
over emotions; it is also empowered to direct all procedures.
How Healing Comes About
The science of yoga
uses yoga exercise for therapeutic purposes; to heal and harmonize all aspects
of an individual, mind, body and soul. With this procedure one is taught to
live an integrated life; one is made to identify and get rid of all factors
that disintegrate the existence. Performing various asanas improves the
circulation of blood and lymphatic liquids in the entire body. It enables all
the tissues of the body to discharge toxic wastes and replenish themselves with
nutrients. Regulated breathing exercises allow our blood to have a high reserve
of oxygen which is the primary nutrient for our bodies. The stretching postures
of Hatha yoga work on all the muscles and joints, making them elastic and
flexible, giving them freedom of movement by taking away the stiffness and
rigidity. Relaxation positions reduce the pressure on the limbs and the mind.
Yoga as a science also develops mental acuity and lucidity; one is able to
focus and concentrate on one's problems and cure oneself. Arousing of the
spirit brings an awareness of one's internal and external beings, unifies them
and enables one to live a balanced life with ultimate peace of mind.
Yoga Science for
Equilibrium
Yoga aims to attain an
existence that is full of happiness, tranquility and success; this awareness
cannot be reached unless one understands what the true meaning of happiness and
success is. Yoga science teaches about transcending above materialism; conducting
one's duty without expecting any rewards in this world and removing one's self
from the joys and frustrations of this materialistic life. An individual can be
considered to exist in a state of harmony and equilibrium when his physical
humors are in a balance and he has:
A generally even
digestive system and metabolism
Basically essential
tissues are functioning normally
All organic workings
and secretions are conducted smoothly
There prevails a
general sense of well-being(Prasana) at all levels; spiritual(Atma),
mental(Mana) and sensory(Indriya)
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