Earlier, sages and sages used to perform yogic rituals. Now-a-days the reach of the era has gone all over the world. Due to stress, loneliness, depression and lifestyle related diseases, the need for yoga is more than ever.
Yoga Pranayam is such a unique system of ‘Astang Yoga’, which directly shows the way to work body, mind and soul in the right way in one goal. Yoga not only keeps the body healthy, it also changes the outlook of life.
This is the reason why yoga counselors are being appointed in allopathic hospitals in big hospitals. During my yoga-experiments, I have seen that people do yogic activities at home, in parks in a random manner. Doing asanas and breathing exercises in a wrong way, due to which the full effect of yoga is not achieved. Correct order of yoga – subtle actions, asanas, pranayama, then meditation.
What time right
If subtle actions, asanas, pranayama and meditation are done properly, then the whole session should be of 80 minutes. According to your ability, this period can also be of 40 minutes. Initially do yoga and pranayama under the supervision of a yoga expert. Yoga should always be done on an empty stomach. Drink lemon water one hour before doing Yogasana or Pranayama. The body gets deoxidized by this, it maintains freshness. In the beginning do only easy asanas.
Subtle actions required
Subtle-actions are considered an essential part of the yoga session. Before doing yoga, it is necessary to do subtle actions for 10 minutes. In a way, there are activities to prepare the body for yoga. Through micro-actions, pressure and stretching is given from different directions on the different joints of the hands and feet, the lingaments of the bones and all the nerves and pulses. Due to the effect of micro-actions, particles of uric acid and contaminated purines trapped in the microscopic blood vessels located on the joints leave their place. And the supply of pure blood starts in our bones.
The whole posture is sun salutation
Surya Namaskar is the most important asana in yoga. It is completed in 8 asanas and 12 steps. By doing this, the whole body is exercised, in the beginning it should be done only 1 to 2 times. You can also do it 5 to 6 times if you develop the ability with daily and regular practice. Keep in mind that all yoga activities should be done easily, not stubbornly. Simultaneously do each action from both the right and left sides.
Effective in reducing pain and inflammation
Can reduce the intensity of pain in the body. So much so that in a study of 500 cancer patients under the auspices of the American Society of Clinical Oncology of Chicago, yoga has also been found to be effective in reducing inflammation.
Understand the breath and limits
While assuming the initial position of each asana, keep your mouth closed. While inhaling through the nostrils, maintain balance and give full stretch in the arms and legs. After that, while exhaling through the nostrils, according to one’s ability and capacity, one should try his best to reach the complete state of the asana. Then for as long as you can stay in the asana, keep the breath normal. If you do not stop, come back slowly exhaling through the nose, and take a momentary rest in the normal state.
Maharishi Patanjali, while giving the definition of asana in Yoga Sutra, said that it is easy to stay in the same position comfortably for a maximum period of time without moving. Keep in mind that Yoga Guru advises to avoid some asanas when sick or injured. If there is a problem of back pain, cervical, spondylitis, then they should not do forward bending postures. In this, do Bhujangasana, Gomukh Asana, Markatasan, Shalabh Asana and Ardhamatsyendrasana. Heart, BP and asthma patients should not do Mayurasan, Sarvangasan, Halasan and Bhasrika Pranayama.
Yoga and various research
A joint study was recently conducted by the Department of Psychiatry and the Lab for Molecular Reproduction and Genetics, Department of Anatomy, AIIMS. This study has been published in the prestigious research journal ‘Indian Journal of Psychiatry’. According to this, the treatment of depressed patient due to genetic reasons is also possible with yoga.
In another study, 160 patients undergoing treatment for depression in the psychiatry department of AIIMS were divided into 80-80 groups. One group was given only medicines, while the other group was given medicines along with yogasanas and pranayama for 12 weeks. After a fixed period, it was found that the patients who took only the medicine got 29 percent benefit, while those who did yoga along with the medicine got 60 percent benefit. Not only this, by doing regular yoga, the secretion of ‘cortisol’ hormone, which causes stress in the body, is regulated, due to which there is a lot of relief in heart attack and high blood pressure.
In the research of London School of Hygiene and Topical Medicine, Anulom-Vilom, Bhramari, Sheetli and Chandrabhedi Pranayama have been found to be effective in controlling heartbeat and blood pressure.
Regular practice of meditation along with yoga increases the health of the eyes. In a study conducted at Dr.Rajendra Prasad Eye Center of AIIMS, the positive effect of meditation on glaucoma patients was seen. In glaucoma, excessive pressure on the eye causes blindness. Patients who meditated while focusing on the natural movement of the breath, their eye pressure decreased and the dose of medicine also decreased.
Conclusion
Yoga is the philosophy of keeping the body and mind healthy and comfortable. As important as it is to do yoga, it is equally important to do it in the right way. Important information is being given on the science of yoga and its need.
