| Yoga and Health Introduction |
| The human body and its functions are regulated through nervous system consisting of brain, spinal cord and nerves. The nervous system has two distinct parts, one part is under the voluntary control and most of the ordinary functions of body like walking, doing work manually etc. fall under the category of the voluntary control. Many vital functions of the body like respiration, circulation, digestion etc. are involuntary. This system, which control vital function, is known as autonomous nervous system. |
| The technique of yogasana and meditation brings about its beneficial effect by quickening the system nervous system. Yogasans are natural postures that help nature to benefit people. They make a person healthy and strong by purifying the blood, increasing the assimilation and absorption of oxygen and curing diseases. Long practice of these asanas with full faith will bring mental peace and complete health and happiness. The practice of asanas maintains the health of the mind and body. A regular and balanced program of asanas gives exercise and nourishment to all the glands, organs and muscles of the body. Asanas make the muscles supple, maintain the healthy elasticity of the spine, improve the functioning of all system of body and remove waste products from the blood and muscle. |
| Persons doing asanas should follow the normal rules and regulations of society and their religion. They should lead a life that is pure and simple in thought and action. Perform asanas on empty stomach. Allow � hour after liquid refreshment 1 and � hours after a snack and 6 hours after meal. |
| 1. Sarvangasana Lie flat on the back. Raise the legs until they are vertical. Lift the hips off the floor by pressing the neck on the floor and giving a sharp backward thrust to the legs. Raise the legs and hips until the entire body rests only on the head, neck and shoulders. Support the back with the hands resting the elbows on the ground. The chest should press against chin. Hold this posture for one to three minutes. Lower the body slowly to the floor. |
| Benefits: Practice this by gradually increasing the duration. After six months wrinkles and gray hair disappear. This asana increases the strength and health of the entire body. Stimulates the thyroid glands, corrects disorders of the liver and spleen. Removes constipation, indigestion and anemia. Cure skin diseases and is useful in treating asthma. Improves the memory and maintains youthfulness. |
| 2. Pavanmuktasana Lie on the back with legs straight and feet together. Inhale, bend both knees, drop the bent knees and press the thighs onto the abdomen. Raise the head so that the nose touches the knees. Exhale, release the knees, straighten the legs and rest them on the floor. Perform this asana five times in the beginning and gradually increase to ten times Bending each leg alternatively into the abdomen, beginning with the left leg, one can also perform this asana. Benefits: Removes constipation and gas, improves digestion and increases the circulation of blood in the abdomen. |
| 3. Padmasana Sit placing right foot, role upward, on the left thigh. Then similarly place the left foot on the right thigh. The heels should be near the navel. The knee should touch the floor. Rest the hands on the knees in Jnana Mudra or perform Lopa Mudras by resting the right hand on the left palms upwards in front of the body. Hold the posture for one minute. Gradually increase the time to three hours. In this Padmasana perform Nasagra Drishti or Bhrumadhya Drishti (gazing at the space between the eye brows). In this asana you can observe breathing as it enter the nostrils and exhale through nostrils. The idea is to observe breathing, thoughts may come but one need not make effort to stop the thoughts but only make gentle effort to keep our awareness on the process of breathing. This can be done for about 4 or 5 breaths at first slowly you can increase with time. Benefits : Strengthens the knees and increases the appetite, cure digestive disorders. Increases will power and concentration gives, mental peace, removes lethargy. |
| 4. Shavasana 1. Lie down comfortably on the back. Keep a distance of 1 to 1.5 feet between the feet. The feet are kept slanting towards the floor and close your eyes. 2. All parts of the body from toes to head are stretched and relaxed and your total attention is shifted to the breathing process. Make no effort to breath. Observe natural process of breathing. 3. In this asana mind becomes quiet and internal and external muscles of the body are relaxed. 4. Remain in this state for 2 to 3 minutes and take a deep breath slowly open your eyes, make gentle movements of arms and legs through on a side and gradually sit up. Advantage: The blood circulation improves. As the heart muscles receive adequate supply of blood their contraction and relaxation become rhythmic and efficient. Hence every cell of body receives adequate supply of blood and one experiences a sense of well being and bliss. |
| 5. Bhujangasana Lie flat on the chest with legs together. Rest the chin on the floor. Place the hands on the floor near the waist with fingers forward and elbows straight up. Inhale. Raise the back gradually vertebrate by vertebra beginning with the neck, until the navel is just off the floor. Hold for twenty seconds. The weight of the upper body should be on the back muscles, not on the hands. Gradually lower the head and chest to the floor. Exhale. Perform this asana three times. Benefits: This asana strengthens the nerves and muscles of the back, corrects spinal defects, and relieves backache caused by tension, relieves gastric disorders, strengthens the respiratory system, stimulates the liver. |
| By N.R.Manchanda |
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