HealthCare

WONDER BENEFITS OF YOGA GOES BEYOND PHYSICAL LEVEL

It is necessary, at the outset, to clear certain misconceptions in regard to Yoga, prevalent especially among some sections in the West. Yoga is not magic or a feat of any kind, physical or mental. Yoga is based on a sound philosophy and deep psychology. It is an educational process by which the human mind is trained to become more and more natural and weaned from the unnatural conditions of life. Yoga has particular concern with psychology, and, as a study of the ‘self’, it transcends both general and abnormal psychology, and leads one to the supernormal level of life. In Yoga we study ourselves, while in our colleges we are told to study objects. Not the study of things but a study of the very structure of the student is required by the system of Yoga, for the known is not totally independent of the knower. Yoga is search for Truth in its ultimate reaches and above its relative utility. Adequate preparations have to be made for this adventure.

We have to become honest before Truth, and not merely in the eyes of our friends. This openness before the Absolute is the meaning behind the observance of what Yoga calls Yamas, as a course of self-discipline which one imposes upon oneself for attaining that moral nature consistent with the demands of Truth. Yoga morality is deeper than social morality or even the religious morality of the masse

On physical level Yoga postures can increase your flexibility, strengthen your muscles, improve your posture, and enhance your circulation. Athletic programs from gymnastics to football now incorporate yoga for its systematic approach to stretching muscles, tendons, and joints. Fitness enthusiasts are often surprised by how quickly the addition of yoga postures to a workout routine can improve tone and posture. The yoga provides not only these physical  benefits. At its core, yoga is much more than a system of physical fitness. It is a science of balanced living, a path for realizing full human potential. In these tumultuous times, yoga provides an anchor to a quieter domain of life, enabling people living in a modern technological world to stay connected to their natural humanity. Yoga offers the promise of remaining centered in the midst of turbulence.

WONDER BENEFITS OF YOGA VIDEO

Yoga may be 5,000 years old, but the modern Yoga boom didn’t start until
the 1960s, largely thanks to Richard Hittleman's extraordinarily successful
TV series Yoga for Health.

Yoga is an efficient system of health care that has proven its usefulness in both restoring and maintaining health. Yoga continues to gain acceptance within the medical establishment; more and more physicians are recommending Yoga to their patients not only for stress reduction but also as a safe and sane method of exercise and physical therapy notably, for the back and knees. Yoga is more than even a system of preventative or restorative health care. Yoga looks at health from a broad, holistic perspective that’s only now being rediscovered by modern medical science. This perspective appreciates the enormous influence of the mind — your psychological attitudes — on physical health.

The word Yoga comes from the ancient Sanskrit language. Yoga means “union” or “integration” and also “discipline,” so the system of Yoga is called a unitive or integrating discipline. Yoga seeks unity at various levels. First, it seeks to unite body and mind. Yoga is a powerful means of psychological integration. It makes you aware that you’re part of a larger whole, not merely an island unto yourself. Humans can’t thrive in isolation. Even the most independent individual is greatly indebted to others. After your mind and body are happily reunited, this union with others comes about naturally. The moral principles of Yoga are all-embracing, encouraging you to seek kinship with everyone and everything.

Yoga has brought health and peace of mind to millions of people, and it can
do the same for you. The yogic postures are an excellent starting point, but they’re merely the outermost shell of a multilayered tradition. At its core, Yoga is a timeless answer for those who quest for a deeper meaning in life and for that elusive treasure called abiding peacefulness.

Richard Hittleman Yoga Video

JALANDHARA BANDHA - Benefits of jalandhara bandha yoga

Jalandhara bandha is the water pipe lock. It binds the network of subtle energy channels. Engaging Jalandhara bandha is useful for alleviating diseases of the throat. It also improves the quantum of prana in the thoracic
region. By pressing the chin to the chest, prana is captured, preventing
it from escaping the upper body. Many major nerve fibers pass through the neck; when jalandhara bandha is performed it exerts pressure on them and the flow of nervous impulses to the brain is restricted. These impulses collect in the cervical plexus, and when the bandha is released they flood into the brain. The force of these impulses helps to activate higher centers in the
brain, those that function with creativity and intellect.

JALANDHARA BANDHA - Practice & Pose

Sit comfortably in siddhasana or padmasana. Place the palms of the hands on the knees and allow the whole body to relax. Inhale slowly and deeply through the nose and retain the breath. Lower the chin so that it touches the collarbone. At the same time, straighten the elbows and raise the shoulders. Hold the breath and the position for as long as comfortable. Then release jalandhara bandha by slowly raising the head and relaxing the shoulders. Exhale in a very slow, controlled manner. Practice five rounds, breathing normally for a few minutes between each round. Then practice five rounds with external retention (exhale and hold).
2. Visualize the throat as a net that captures the breath as it comes up.
3. Notice when the chin is tucked how easy it is to see your navel.
4. Pay attention to the opening of your throat while simultaneously locking the chin.
5. Link all the bandhas and follow the flow of breath unobstructed while maintaining the locks in the body. Notice any change in energy level or effects on your thoughts.

JALANDHARA BANDHA YOGA VIDEO

UDDIYANA BANDHA BENEFITS- For Abdominal Muscles

Movement of shakti in the body is described as a bird. Shakti is the personification of the feminine form of the Divine. Through the practice of the flying bandha, the great bird (Shakti) flies upward with ease, further directing the flow of prana toward higher states of consciousness. By contracting the lower abdomen and pulling it inward and upward, toward the spine, a powerful toning effect and internal strengthening occurs. This lifting helps push up the diaphragm and expel the breath. Uddiyana bandha, the abdominal lock, also eliminates strain by helping to control the breath. Control of the breath controls consciousness. Bandhas area means of extending control over the breath and thus are a meansto extend our access to consciousness.
Uddiyana bandha Pose
1. Stand with feet about two feet apart. Bend the knees slightly and rest the hands above the knees, with the thumbs facing inwards and the fingers
outwards. The spine must remain straight, not curved; the head should be kept up and eyes open. Inhale deeply through the nose, then exhale quickly
through slightly pursed lips, but don’t be forceful. Having fully exhaled, bring the chin to the chest ( jalandhara bandha), raising the shoulders. Pull the
abdomen and stomach inward toward the spine and up. Hold for a few seconds. Before inhaling, relax the stomach and abdomen, raise the head and
stand straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally for a minute or two. Start with
three rounds and over a period of a few months increase to ten rounds.

2. Sit in a comfortable cross-legged position ( padmasana, siddhasana or sukhasana, depending on your flexibility). Sit on a cushion so that the buttocks are raised. Keep the palms of the hands on the knees and the spinal cord upright and straight. Eyes may be open or closed. Begin as above, practicing three to ten rounds, concentrating on the natural breath for a minute or two between rounds.

3. Stand up and experiment moving from the middle of your body, try walking as if there is a string attached to your navel pulling you forward.
4. Practice the bandhas at different times during the day. Notice the effect on your energy level.
5.Notice any fears that arise when you’re practicing the bandhas.
6. Connect the breath, mula bandha, and uddiyana bandha, and try to relax while maintaining the locks.

UDDIYANA BANDHA video

What is MULA BANDHA YOGA?

The word MULA BANDHA is a combination of two Sanskrit words. Mula denotes "base" or foundation and Bandha denotes joining or bondage. Mūla Bandha is the principal, key and primary Bandha of the Yogic Traditions. Mūla Bandha is endemic to all safe, grounded workings of bodymind disciplines.

Mula bandha is the force or energy created by lifting the pelvic floor and controlling the breath. It is the root lock and calls the fire within that causes everything to come alive, to move. Mula bandha increases flexibility and stimulates heat. By contracting the perineum and drawing the energy up from the base of the spine, one can intensify and direct the life energy, cultivating a sense of heightened awareness and increasing vitality. Mula bandha ignites the flame of kundalini (cosmic energy), the serpent power. By bringing awareness to the core of the body, mula bandha helps prevent injury. It guides you to move from your center, grounding you so you can become light and fluid in your yoga practice.

MULA BANDHA POSE

1. Sit in a comfortable meditative pose, preferably siddhasana (with one foot into root chakra. Close the eyes, make sure the body is completely relaxed and the spine is erect. For men, the area just inside the perineum has to be contracted, so it is best to concentrate on this area for a few minutes. Women should concentrate on the cervix, as it is the cervix and vaginal muscles which have to be contracted. After a few minutes of concentration, start to gradually contract and release the muscles of the perineum/cervix. Contraction should last for a few seconds. Keep the breath normal. Contract, release twentyfive times.
2. Prepare as above. Contract the muscles of the perineum/cervix and hold. Hold the contraction for sixty seconds, then release. Practice five times.
3. Start off with a gentle or partial contraction. Contract just a little and hold without releasing. Then contract a little more. Continue like this, gradually increasing the tension and contraction ten times until full contraction is reached. Hold the full contraction for sixty seconds and try to breathe normally.
4. Notice what happens when you activate mula bandha. Is it possible to contract and lift the pelvic floor and breath at the same time? Try it.
5. Take about a 30 minute period during your day and try to maintain mula bandha for the full half hour.

MULA BANDHA YOGA VIDEO

Ashtanga yoga kindles up the internal fire. It ignites the dormant flame of vital life energy within all of us. The vinyasa system works with the synchronization of deep, rhythmic breathing and movement. By linking the postures it creates a continuous flow of energy that heats up the body, bringing oxygen to the blood, nourishing the glands and internal organs, cleansing and purifying the nervous system, releasing unwanted toxins through perspiration. As the heat goes up toxins are burned up and out of the system, creating a lighter and stronger body, and a clear mind. The heat is not only a physical experience, it is an internal spiritual fire that burns through the fog of illusion and ignorance. As the internal heat goes up, not only do the toxins begin to exit the system, but  the body also begins to bend and move.  With this freedom of movement we are able to open up areas of the body that had been previously restricted or blocked. There is a release, a feeling of lightness. It is in these places that we can discover what yoga truly is. Yoga is not just a physical exercise or some new way to pass the time or fill the emptiness, but a method of bringing life and vitality back into those areas, awareness of the deeper, inner parts of ourselves. It is a reunion with that innate wisdom that we all posess, but seem to have lost touch with. Ashtanga Vinyasa Yoga was developed as a means of acknowledging or returning to the source of life. As concentration increases, the breath, mind, body, and soul come into union, to entrainment. Ashtanga Vinyasa Yoga is a focusing technique that joins the main life forces, beating in unison to an internal rhythm, your internal rhythm.

VINYASA YOGA VIDEO

YOGAMUDRA &VAJRASANA POSE

Yogamudra :
Sit erect in padmasana. Fold your hands behind your back, holding your left wrist with the right hand. Take a deep breath. While exhaling, bend forward slowly keeping your hands on your back. Bring your face downwards until your nose and forehead touch the floor. While inhaling , slowly rise back to the upright position. The practice of this asana tones up the nervous system, builds up powerful abdominal muscles and strengthens the pelvic organs. It helps pep up digestion, boosts the appetite and removes constipation. It tones up and relaxes the nerves of the head and face. It also strengthens the sex glands.

YOGAMUDRA VIDEO

Vajrasana ( Pelvic pose ) :
Sit erect and stretch out your legs. Fold your legs back, placing the feet on the sides of the buttocks with the soles facing back and upwards. Rest your buttocks on the floor between your heels. The toes of both feet should touch. Now, place your hands on your knees and keep the spine, neck and head straight. Vajrasana can be performed even after meals. It improves the digestion and is beneficial in cases of dyspepsia, constipation, colitis, seminal weakness and stiffness of the legs. It strengthens the hips, thighs, knees, calves, ankles and toes.

VAJRASANA VIDEO

Ardha Padmasana is a semi or Half Lotus Pose asana. It is an asana which helps us to prepare for Padmasana. sitting in Padmasana helps us to be stable and still during meditation and Pranaya. Sitting Padmasana is a loosening exercises for the joints which makes out leg joints flexible. Ardh Padmasana pose further loosens the leg joints and prepares us for Padmasana.

Sit erect and stretch your legs out in front of you. Bend one leg to place the foot on the thigh of the other, the sole facing upwards. Similarly, bend the other leg too, so that the heels are opposite each other and placed in such a way that they press down on the other side of the groin. Keep your neck, head and spine straight. Place your palms one upon the other, both turned upward and cupped, and rest them on the upturned heels a little below the navel. Padmasana is a good pose for doing pranayama and meditation. It helps in the treatment of many heart and lung diseases and digestive disorders. It also calms and refreshes the mind.

How to do padmasana pose Video

Shavasana ( Dead body pose ) :
Lie flat on your back, feet comfortably part, arms and hands extended about six inches from the body, palms upwards and fingers half-folded. Close your eyes. Begin by consciously and gradually relaxing every part and each muscle of the body ; feet, legs, calves, knees, thighs, abdomen, hips, back, hands, arms, chest,shoulders, neck, head and face. Relax yourself completely feeling as if your whole body is lifeless. Now concentrate your mind on breathing rhythmically as slowly and effortlessly as possible. This creates a state of complete relaxation. Remain motionless in this position, relinquishing all responsibilities and worries for 10 to 15 minutes. Discontinue the exercise when your legs grow numb. This asana helps bring down high blood pressure, and relieves the mind, particularly for those who are engaged in excessive mental activity. This exercise should be done both at the beginning and at the end of the daily round of yogic asanas. During a fast, shavasana soothes the nervous system. Since this asana is meant for rest, its duration is not fixed. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved.

Do’s
- Keep 1 to 1.5 feet distance between the feet.
- Hands 5 to 8 inches away from the body.
- Neck turned to any suitable direction or straight but relaxed.
- Keep your eyes closed.
- Try relaxing all the parts of the body. Don’ts
- Do not wear tight clothes.
- Do not sleep in the asana.

Shavasana - Yoga Relaxation Pose Variations Video

KRIYA YOGA TECHNIQUES - Jalaneti & Vamana Dhouti or Kunjal

Jalaneti :
Most diseases of the nose and thraot are caused by the accumulation of impurities in the nasal passage. Jalaneti is a process of cleansing the air passage of the nostrils and the throat by washing them with tepid saline water. Take a clean jalaneti pot. Put half a teaspoonful of salt in the pot and fill it with lukewarm drinking water. Stand up and tilt your head slightly to the right. Insert the nozzle of the pot in the left nostril and let the water flow into it. Inhale and exhale through the mouth, allowing the water to flow out through the right nostril. Reverse this process by tilting your head to the left and letting the water flow from the right to the left nostril. Jalaneti should be practised only in the morning. It will relieve sore throat, cold, cough, sinusitis, migraine, headache and cases of inflammation of the nasal membranes.  It keeps the head cool and improves vision.

How to do Jala Net - Video

Vamana Dhouti or Kunjal :
This is a process of cleansing the interior of the stomach. Drink four to six glasses of tepid water, with a little salt added to it, early in the morning on an empty stomach. Then stand up, bend forward, insert the middle and index fingers of the right hand into the mouth until they touch the uvulva. Tickle it until you feel a vomiting sensation. The saline water thus ejected will bring up bile and other toxic matter with it. Repeat the process till all the water
is vomitted out. This should be done once a week or as and when necessary.
It is beneficial for cleansing the stomach in cases of excessive bile, constipation, and gastric troubles. Persons suffering from hyperacidity should perform kunjal with unsalted water. It gives relief from headaches, nervous weakness, chronic cold, cough and asthma. It should not be practised by those suffering from high blood pressure, ulcers and heart trouble.

How to do Vamana Dhouti or Kunjal Kriya Video