YOGA –SEPRATING FACT FROM FICTION
INTRODUCTION-
Our Nervous system is most developed nervous systems in world with millions of neurons forming billions of connections. It can be divided in 2 parts –voluntary nervous system and Involuntary nervous system. Involuntary nervous system or Autonomic nervous system ,as name suggests , looks after functions of body which are not directly in our control, for example-heart beating, intestines, stomach, formation of juices ,sweating and so on. This autonomic nervous system is run by two opposite systems-sympathetic nervous system, the accelerator and the parasympathetic nervous system , the brakes . By checks and balances of these two opposing forces the body is run all the times .If there is disturbance in this system one can have various problems like-palpitation, tightness of chest, diarrhea or constipation, trembling, sweating, sleep disturbances and so on. Controlling your autonomic nervous systems is aim of yoga. Swami Ram , the great YOGI said that “when body is mine why I should not have total control of it”. That is the key massage of yoga.
IMPORTANCE OF BREATHING-
All functions of body are either controlled by voluntary nervous system or involuntary nervous system but breathing is a function controlled by both systems, that is why the control of breath is must for controlling your autonomic nervous system and this is door to yoga. Yogi starts from here.
DIVISIONS OF YOGA
1-PRANAYAM
2-MEDITATION
3-YOGASANS AND MUDRAS
PRANAYAM
Pranayam or breath control. There are various ways described in yoga to control breath.
Some important techniques are-
1-LOMA-VILOMA(Alternate Breathing)
In this one inhale from one nostril and exhale from other slowely without holding the breath and then repeat the process with inhaling from other nostril and exhaling from first one.
2-NADI SHUDHI(Annuloma-viloma)
This is similar to Loma Viloma except that in this after inhaling one closes both nostrils for some time retaing the breath and then exhaling from other nostril .
3-KAPALBHATI
To exhale forcefully so as to clear the airways and nasal passage.
4-OHM(OR AUM)
Inhale deeply and then recite AUM for few seconds and keep reciting m.m…m.till you can withhold your breath .
5 THREE STEP RHYTMIC BREATHING(3 SRB)
Because of anxiety and other factors we loose rhythm in breathing and it becomes jerky and irregular.Here one is taught to take regular breathing.one should breathe 12 times a minute-cycle of 5 secons for each breath. -3 seconds for inhalation and 2 seconds for exhalation. One starts by counting 1,2,3 when inhaling and 1,2 when exhaling. One should use chest as well as diaphragm for breathing filling all lobes of lung.When breathing is rhythmic and regular it send good message to our brain relaxing us and our thought process also slows down and it also down regulate our autonomic nervous system .
6-REFINING BREATHING EXERCISES
A)Breathing from upper lobe of lungs-
B) Breathing from lower lobes of lungs-Belly breathing
C)Breathing for backbone and pelvic girdle
D)Staccato breathing-Exhaling forcefully with a hissing sound
E) Square Breathing-Inhale for a count of three,retain breath for count of three
And exhale for count of three.
F)Bundh in throat-swalloing 5 times with closed throat with deep inspiration.
G)Golden nugget- Holding breath with perineal contraction.
MEDITATION
Powerful tool for reducing stress and help in healing. Also help in self analysis.
Works all the time and in every person. There is state of inaction physically and mentally without falling asleep. If you fall asleep the benefits are less.
There are various methods of meditations and all are useful. One should find a method which suits one self and practice it .
Few are-
1-Concentrate on breath-Focus on breath coming out of nostril
2-Concentrate on primordial sound-like OHM or Gayatri mantra or any other reciting again and again
3-Concentrate on source of light,or part of your body,or a picture
4-Create a picture or scene in your mind and focus on that
Basicaly one is trying to eliminate all routine and disturbing thoughts from one mind and focus on peaceful thought which calms the mind ,sending relax signals to mind and hypothalamus ,thus relaxing mind , Autonomic nervous system and endocrinal system.
YOGASANS AND MUDRAS
YOGASANS are yogic postures, a type of strech exercises to keep various parts of body fit.
Some asans helpful in heart patients are-
1-Vrukshasana-strech lika a tree
2-Suryanamaskar-Sun salute
3-Swastikasana
4-Padmasna
5-Navali Vajrasna
6-Padmudra Vajasna
7-Bhujmudra Vajrasna
8-Uttan Padasna-one leg and both legs
9- Shavasna
10-Pavan Muktasana with one leg and with both legs
11-Cycle asana
12-Gomukhasana
13-Utkatasana
MUDRAS-Helps in meditation
1Yogmudra
2-Apanvayumudra
SUMMARY
Yoga is good for control of Autonomic nervous system and calming the agitated mind but it is not panacea of all ills and diseases as fake teachers and preachers will like us to believe. It is best to practice a relaxed life style with a philosophical outlook as to take all things in stride and not to let your mind and ANS to be agitated ,then you wont need any method to calm it. One may call it yogic way of living.
