YOGA PRAARAMBHA: TRANSFORMING THROUGH YOGA

Yoga was founded around 2nd century B.C. with the prime motto of attaining Moksha. Later, Yoga gained popularity as a spiritual instrument. Recently global acceptance of Yoga has been growing. With observance of June 21st as International Day of Yoga, the benefits of Yoga has been globalized. Besides spirituality, clinical benefits of Yoga have been explored and extensive researches are being carried out in this field. Benefits of Yoga are multi-faceted. It can be used for health promotion, disease prevention and cure.

Unlike exercise, Yoga involves not only physical movements but also the mind. To derive maximum benefit of yoga, it must be practiced with mindfulness. Generally, there is no contra indication for yoga based on age or gender. However, the physical and physiological conditions (like menstruation and pregnancy) are taken into account while prescribing yoga.

Pre-Requisites for Yoga:

1. Yoga must be done willfully.
2. Yoga is not only physical, it must be done with mindfulness.
3. Practicing yoga on empty stomach yields the best results by making the practice easy and comfortable, at the same time helps to avoid any complications.
4. Ideally, yoga must be done early in the morning as mind and body will be fresh and atmosphere will be calm & pleasant with least distractions, however, any convenient time may be opted.
5. It is advised to do yoga in an open & lonely place, however, any place with least distractions may be chosen.
6. Loose fitting and light clothing is preferred for yoga practice.
7. Ensure bowel and bladder evacuation before starting the practice.
8. Avoiding non-vegetarian foods, junk / over processed foods and addictions will enhance the benefits of Yoga.

Factors which ensures a Successful Yoga Practice includes:

1. Enthusiasm to perform
2. Willingness to perform (These 2 factors are inter-related and helps in initiating the practice.)
3. Determination to continue the practice
4. Understanding the principles of Yoga. For this Yoga must be learnt from a qualified trainer. DO NOT DEPEND ON SOCIAL MEDIA (LIKE YOUTUBE/ WHATSAPP) TO LEARN YOGA.
5. Avoiding excessive social involvement. This means to minimize distractions which can hamper the practice.

Factors which disturbs the Yoga practice includes:

1. Excessive food intake
2. Trying to perform more than one’s physical ability
3. Excessive talking
4. Excessive social mingling
5. Inability to avoid the cravings

Ashtanga Yoga is the practically adopted form of yoga. It includes 8 steps viz., Yama, Niyama, Aasanam, Praanaayamam, Pratyaahaaram, Dhaaranam, Dhyaanam and Samaadhi. While the first four, known as Bahiranga Yoga, primarily focuses on the body, the last three, known as Antaranga Yoga, focuses more on the mind. Pratyaahaaram is a transition from gross bodily practices to subtle practices.

Yama and Niyama are preparatory behavioral changes advised to be adopted by the practitioner before starting Yoga. This enhances the results of the practice. To summarize, these includes.

1. Personal Hygiene
2. Self- control (Physical & emotional)
3. Non – attachment (Avoiding cravings)
4. Patience
5. Determination

After having prepared oneself as mentioned above, Yoga practice can be started.

First of all Loosening Exercises or Sithilikarana Vyaayaama are advised. This helps the beginners to attain looseness and flexibility of joints to ease the further practice. These exercises are joint specific and practiced in the following sequence:

1. Neck
2. Shoulders
3. Elbows
4. Wrist
5. Fingers
6. Hip joints
7. Knee joints
8. Ankle
9. Toes

It is advised to keep the eyes closed and focus on joint movement and the synchronized breathing during the practice for maximum results. Each exercise can be started with 10 rounds and gradually increase. After each exercise, feel the stretch in the joint and allow it to relax completely.

Loosening Exercises or Sithilikarana Vyaayaama

• Neck Exercises: Can be done either in sitting or standing position.

1. Neck Up & Down movement:

Technique: With inhalation, slowly stretch the neck backward as far as possible. With exhalation, slowly bend the neck forward and try to touch the chin on the chest. Repeat 9 more rounds. Relax.

2. Neck Lateral bending:

Technique: With inhalation, slowly bend the neck laterally towards right as far as possible, without lifting the shoulder. With exhalation, slowly bring the neck to the center. Next, with inhalation, slowly bend the neck laterally towards left as far as possible, without lifting the shoulder. With exhalation, slowly bring the neck to the center. Repeat 9 more rounds. Relax…

3. Neck Twisting:

Technique: With inhalation, slowly twist the neck sideways towards right, try to align your chin to the right shoulder as far as possible. With exhalation, slowly bring the neck to the center. Next, with inhalation, slowly twist the neck sideways towards left, try to align your chin to the left shoulder as far as possible. With exhalation, slowly bring the neck to the center. Repeat 9 more rounds. Relax…

4. Neck rotation:

Technique: This practice includes slow rotation of the neck, clockwise and anticlockwise in alternate cycles. While taking the head backwards inhale slowly and while brining it forwards exhale slowly. Practice 10 rounds. Relax…

Benefits: Improves mobility & flexibility of neck. Advisable in inflammatory pain in neck region due to muscle pain or joint related causes.

Precaution: Neck exercises must be done very slowly. Avoid any jerky movements. Neck exercises must be avoided by persons who have had neck injuries. In case of cervical problems and vertigo, practice must be done with utmost caution.

• Shoulder Exercises: Can be done in sitting or standing position.

1. Shoulder Rotation:

Bend the elbow and place the finger tips on the respective shoulder. With inhalation rotate the shoulders backwards as far as possible, then slowly exhale and bring them forward in circular fashion. Practice 5 rounds. Next, with inhalation rotate the shoulders forward and try to touch your elbows together while in front, then slowly exhale and bring the shoulders backwards in circular fashion. Practice 5 rounds. Relax…

Benefits: Improves mobility & flexibility of shoulder. It is advisable in conditions like frozen shoulder or any other inflammatory pain related to the joint. It also helps to reduce fat accumulation in arms and uppers back.

Precaution: Movement must be done very slowly. Avoid any jerky movements. Avoid in case of injury.

• Elbow Exercises: Can be done in sitting or standing position.

1. Elbow Flexion:

Extension: With inhalation, stretch out the arms in front. With exhalation flex the elbow and touch the palms on respective shoulder. Repeat 9 rounds. Relax…

Benefits: Improves mobility & flexibility of elbow. It is advisable in conditions of inflammatory pain related to the joint.

Precaution: Movement must be done very slowly. Avoid any jerky movements. Avoid in case of injury.

• Wrist Exercises: Can be done in sitting or standing position.

1. Wrist Flexion:

Extension: Stretch out the arms in front. Inhale and extend the wrist, palms facing forwards. Exhale and flex the wrist, palms facing inwards. Repeat 9 rounds. Relax…

2. Wrist Rotation:

Form a fist and rotate the wrist clockwise and anti-clockwise alternately for 5 rounds each.

Benefits: Improves mobility & flexibility of wrist. It is advisable in conditions of inflammatory pain related to the joint.

Precaution: Movement must be done very slowly. Avoid any jerky movements. Avoid in case of injury.

• Finger Exercises: Can be done in sitting or standing position.

1. Finger Bending:

Keeps the hands outstretched. With exhalation bend the fingers and thumb at all joints, like the claw of the tiger. With inhalation, stretch all the fingers and the thumb completely. Repeat 9 rounds. Relax…

2. Fist Formation:

Keeps the hands outstretched. With exhalation form a tight fist by bending the thumb first and covering it with the remaining fingers. With inhalation, stretch all the fingers and the thumb completely. Repeat 9 rounds. Relax…

Benefits: Improves mobility & flexibility of fingers. It is advisable in conditions of inflammatory pain related to the joint.

Precaution: Movement must be done very slowly. Avoid any jerky movements. Avoid in case of injury.

In the next session, we will take the practice forwards with loosening exercises of the hip joints and lower limbs.