What is Yog?
Yog or Yoga, as it is commonly called, was founded by Maharshi Patanjali in around 2nd century B.C. According to Patanjali Yog is defined as “Yog chitta vritti nirodha”, i.e., cessation of the mental activities. Our mind is like a junkyard loaded with many unnecessary thoughts. Due to this the intellect is clouded. Just like when a stone is thrown into the river water, there happens ripples which hampers the clear vision of bottom of the river, when the mind is overloaded with thoughts the intellectual clarity is occluded. Thus, yoga was aimed at minimizing such thoughts and distractions to calm down the mind to enhance the intellect. Further, according to the references from Yogavasisht, Bhagavad Gita etc, Yoga is defined as a tool to maintain the equanimity, i.e, remain in one’s own balanced state without being affected by the extreme experiences in life.
According to Ayurveda, emotions are the result of our experiences which are a cumulative outcome of the interaction between the object, sense organs, soul and mind. For example, when an individual sees a gulab jamun, the eyes (sense organ) interact with the gulab jamun (the object). Its properties like color, form and size etc. are perceived by the Mind and thus one identifies it as gulab jamun as the mind processes the information gathered through the existing database of stored memory. Having recognized the gulab jamun one feels happy when he is reminded of a happy moment when he had tasted the gulab jamun. On the other hand, if previously a person had tasted a rotten gulab jamun his reaction on seeing it will be of unhappiness.
Thus, this whole expression of emotion begins with the interaction of sense organs and objects. If this interaction is controlled, the mind as well as soul will be in their own natural state of rest and during this state the mind will be totally focused on the soul/self alone. This self-focused, self-controlled state is called Yoga.
Speed thrills, but kills
In today’s fast running world speed has become a part and parcel of everyone. However, the speed triggers the stress, mental as well as physical and gradual accumulation of the stress disturbs the body machinery percolating the disease. Just like a slow action replay helps in a clear understanding of the shot, similarly slowing down helps in a thorough analysis of the situation and helps in judicious moves. Yoga is a modality, which brings about a total discipline in the individual. It trains the individual to pause, analyze and act appropriately with a gradual expansion of self-awareness which helps to minimize the damage due to stressors.
Pranjaparadha
As described by Ayurveda, Prajnaparadha is the root cause of all diseases. Prajnaparadha refers to faulty practices indulged into due to the improper discrimination (Dhi bhramsha), lack of self-control (dhruti bhramsha), failure to learn from experiences (Smriti bhramsha). Such faulty practices disturb the homeostasis of the body and lead to diseases.
Approach of Yoga
Yoga was originally founded with an aim to attain Moksha. In the contemporary scenario, to live a fruitful life one needs to attain Moksha from unnecessary physical and mental stressors, harmful emotions, unhealthy cravings and unhealthy competitions; in brief Moksha from factors driving towards Prajnaparadha. Thus, Yoga has a lot to contribute in personal health and development. Yoga basically is an instrument for self-discipline which can be attained by the above mentioned self-controlled and selffocused individual. It helps to understand one’s own strengths and weaknesses and to execute the purpose of life accordingly.
Concept of Panchakosha
Yoga is a holistic science. According to Yoga, a human being is composed of 5 sheaths namely:
- Annamaya kosha- this is the gross body derived from the food which one consumes.
- Pranamaya kosha- Prana refers to the vital force in the body driving the functions like digestion, respiration, excretion etc.
- Manomaya kosha- this part is related to the mind- one’s feelings and emotions
- Vijnana maya Kosa- this is the intellectual part pertaining to the power of discrimination
- Anandamaya Kosha- this refers to the utmost blissful living
For example, understanding that smoking can lead to lung cancer is Vijnanamaya Kosha. Ignoring this and indulging in smoking is exploitation of manomaya kosa. This will lead to lung cancer involving structural changes in lung (annamaya kosa) and difficulty in breathing (pranamaya kosha). The compromised quality of life due to the illness is the reflection on Anandamaya kosha.
Ashtanga Yoga
The most popular form of Yoga is Ashtanga Yoga comprising the 8 limbs viz, Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. Yama and Niyama lay down the do’s and don’ts for personal development primarily aiming at the Manomaya kosha. Asana is a set of Physical postures which are done in synchronization to breathing thus improving the Annamaya kosha. Pranayama or the breathing technique primarily balances the sympathetic and parasympathetic nervous system thus the endocrine functions are normalized thereby Pranamaya kosha is rectified. Pratyahara, restraining the sense organs from indulging into materialist objects is a control over the manomaya kosha. Dharana, Dhyana and Samadhi is a phase of self-exploration.
Yoga for health promotion
- Yogasanas: These physical postures are done with the conscious awareness about the body in synchronization with breathing. This yields the benefits of Physical Exercise and helps to improve muscle strength & flexibility and to maintain a healthy body weight. The movements must be slow and consciously done. Thus, slowing down, this practice provides an opportunity to focus on one’s own physical body and closely observe the limitations which can be worked upon and improved, for example, restricted joint movements.
- Pranayama: These breathing techniques basically aim at slowing down the breath through which other vitals like Blood Pressure, heartbeat and other neuro endocrine responses can be regulated. Practices like Bhastrika helps in improving the metabolism and thus helps in maintaining a healthy body weight. Techniques like Seetali & Seetkari help in cooling down the body, thus are useful in the summer season. Anuloma Viloma Pranayama helps in balancing the neuro-endocrine functions.
- Dharana & Dhyana: These are the meditative practices. These are generally practiced in sitting postures like Vajrasana, Padmasana, Bhadrasana etc. The sense organs are detached from the external objects and drawn inwards. Focus is maintained on flow of breath. This helps in calming down the mind. The mental fluctuations are minimized and one can achieve self-discipline with a continuous dedicated practice
- Sudhikriya: Yogic purificatory therapies like Dhauti, Vasti, Neti, etc can help in detoxifying the body.
Thus, with a regular dedicated practice Yoga can help in reducing the physical and mental stresses and to calm thus rejuvenate the whole mind and body.
Yoga for healing
As described earlier, application of therapeutic Yoga in clinical scenarios is based on the Panchakosha corrections.
Just like the Panchakarma in ayurveda, purification therapies through Yogic sudhikriyas are very much yielding for detoxification. Following this an Integrated Approach including repeated counselling sessions to clear the mis-conceptions to strengthen the Vijnanamaya Kosha. This includes general awareness about the etiological factors of the disease, aggravating and relieving factors, role of diet and lifestyle in the disease. In the present scenario, it is also important to educate the patients about the risks of blindly following the social media tips for disease cure.
Disease specific Yogasana Protocols help in minimizing the structural limitations happening as a part of disease. Example, Ardhakatichakrasan, Padahastasan, Ardhacakrasan, Bhujangasan, Sasankasan etc helps in expansion of the chest cavity, thereby are helpful in symptomatic relief in Respiratory diseases.
Paschimottanasana, Ardhamatsyendrasana etc are effective in stimulating the visceral organs thus effective in digestive issues.
Breathing practices can be advised based on the disease where stimulation or relaxation is needed. For example, in conditions like Hypertension, practices like Seetali, Seetkari can be advised, whereas in Obesity, Bhastrika may be adopted. Anuloma viloma pranayama helps in balancing.
Meditative practices help in nullifying the stressors and to gain control over the mind and body.
Thus, Yoga is not merely a physical or breathing exercise. It is a therapy that guides an individual to explore the best part of oneself, thereby, lead a healthy and productive life.
Tips for Yoga Practice
- Start practicing under a qualified Yoga Instructor. Just like any other therapy, yoga can do harm if done injudiciously. Avoid learning Yoga from social media.
- Plan your schedules in morning/ evening hours when you have minimal distractions.
- Ideally practice yoga on an empty stomach or maintain at least a 3 hour gap after a meal.
- Keep your additional weight minimalwear light & loose-fitting clothes, no or minimal accessories.
- Select a calm and well-ventilated place.
- Keep off your gadgets, also keep eyes closed to cut off from the surroundings.
