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Some General and Basic info about Yoga Below
STANDARD YOGA INFORMATION SECTION:
History of Yoga
Yoga is an olden science made up of various disciplines of body and mind. It has originated in India 2500 years back and is still efficient in bringing total health and well being to any person who does it routinely. The word yoga is based upon a Sanskrit verb Yuja. It implies to connect, to culminate or to concur. It’s the culmination of mind and body or the culmination of Jiva and Shiva (soul and the universal spirit). It’s also a conclusion of Purush and Prakriti (Yin and Yang).
The term Yoga has an extremely broad scope. Dnyanayoga (Yoga through knowledge), Bhaktiyoga (Yoga through commitment), Karmayoga (Yoga through action), Rajayoga (Royal or supreme Yoga) and Hathayoga (Yoga by stabilizing opposite concepts of body). When it comes to Philosophy of Yoga, which is at the end of this post, the term Yoga will have a wider scope.
Asana and Pranayama
Let’s take an in-depth appearance at the primary 2 elements of Hathayoga i.e. Asana and Pranayama.
Asana suggests getting a body posture and keeping it as long as one’s body permits. Asana, when done rightly according to the rules discussed above, render enormous physical and mental benefits. Asana are looked upon as the initial action to Pranayama. With the practice of Asana there is a balancing of opposite concepts in the body and mind. It also assists to eliminate inertia. Advantages of Asana are enhanced with longer maintenance of it. Asana must be steady, constant and pleasant. Here is the summary of general guidelines to be followed for doing Asana.
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Summary of rules:
1. Regular breathing
2. Focused stretching
3. Stable and pleasant postures (sthiram sukham asanam).
4. Minimal efforts (Prayatnay shaithilyam).
5. No comparisons or competitors with others.
6. No jerks or quick actions. Maintain a sluggish and steady pace.
In their mission to discover a solution to the anguishes of human body and mind, the creators of Yoga found part of their responses in the nature. They viewed the birds and animals extending their bodies in specific fashion to get rid of the inertia and despair. Based upon these observations, they produced Yoga stretches and called them after the birds or animals or fish that inspired these stretches. For instance, matsyasana (fish pose), makarasana (crocodile pose), shalabhasana (insect posture), bhujangasana (cobra present), marjarasana (cat present), mayurasana (peacock posture), vrischikasana (scorpion position), gomukhasana (cow’s mouth present), parvatasana (mountain posture), vrikshasana (tree position) etc
. A number of the Asana can be broadly classified based upon the type of pressure on the abdomen. Most of the forward flexing Asana are positive pressure Asana as they put favorable pressure on the stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga symbol posture), Hastapadasana (hand and feet posture), Pavanmuktasana (wind free position) etc. The backwards flexing Asana are the unfavorable pressure Asana as they take pressure far from the abdominal area e.g. Dhanurasana (bow posture), Bhujangasana (cobra present), Naukasana (boat present) etc. Both kinds of Asana provide excellent stretch to the back and abdominal area and strengthen both these organs. Rotating between positive and negative pressure on the same location of the body intensifies and improves blood flow because area. The muscle group in use gets more supply of oxygen and blood due to the pressure on that spot. E.g. in Yogamudra (sign of Yoga), the lower abdomen gets favorable pressure due to which Kundalini is awakened. Hastapadasana revitalizes all nerves in the back of the legs and likewise in the back. As an outcome you feel fresh and rejuvenated. Vakrasana gives an excellent massage to the pancreas and liver and hence is suggested for diabetic clients.
Here are a few physical advantages of Pranayama.
a. Lungs, chest, diaphragm end up being stronger and healthier.
b. Capacity of lungs is increased.
c. Slow changing pressure produces a form of massage to all organs in the stomach cavity.
d. Purifies blood by increasing blood’s capacity to take in more oxygen.
e. Brain functions better with more oxygen in the blood.
f. Neuromuscular coordination improves.
g. Body ends up being lean and the skin glows.
There are 8 primary Pranayama particularly, Ujjayi, Suryabhedan, Sitkari, Shitali, Bhastrika, Bhramari, Murchha, Plavini. Among these, Ujjayi is the most popular Pranayama. Pranayama includes 4 parts in the following order:.
1) Puraka (Controlled inhalation).
2) Abhyantara Kumbhaka (Holding breath in).
3) Rechaka (Controlled exhalation).
4) Bahya Kumbhaka (Holding breath out).
Characteristics of Yoga.
Let’s have a look at some of the chief characteristics of Yoga.
1) Yoga is not an exercise.
To understand the principle of Yoga one must remember that the positions in Yoga are not exercises but bodily stretches and maintenance of stretches. You might describe Yoga in regards to Yogic stretches or Yogic practices. Acquiring a body position by extending the muscles and then keeping this position as long as one’s body permits, that is what Yogic stretches are. Yoga requires very smooth and controlled motions and a sluggish steady tempo. To achieve this one needs to have total concentration of mind while doing Yoga. The movements in Yoga are smooth, sluggish and controlled. Comparison with others is considerably discouraged. Doing something beyond one’s capability just out of competitors normally results in harming one’s body and hence is significantly discouraged. Breathing in Yoga stays steady unlike many aerobic workouts.
2) Longer upkeep and fewer repetitions (based on the body’s capability).
Advantages of Yoga are boosted with the upkeep of a body stretch. Longer the maintenance much better will be the impact. One can not require oneself into preserving the stretch longer than the body can bear. Each and every position is pleasant and stable (Sthiram Sukham Asanam). Sthiram indicates consistent. Sukham means enjoyable and Asanam suggests a body posture or position. The right position for you is that in which your body stays consistent (sthiram) and which is enjoyable and comfy to you (sukham). The moment a stretch ends up being intolerable and uneasy and the body starts shaking, one needs to come out of that position in a very slow, smooth and controlled manner. There will be more repetitions and shorter maintenance for a beginner. With more practice, the repeatings will be fewer and upkeep will be longer. After doing Yoga one ought to just feel pleasant and fresh and nothing else. If you feel exhausted or tired or any part of your body pains, it just suggests that you have attempted beyond your capability.
3) Trust your body. Apply minimum efforts:.
With the practice of Yoga, you also learn to trust your body’s capability to advance in terms of versatility without conscious efforts. As long as the aim is in mind and the body is extended only to its existing capability, the versatility establishes on its own.
4) Focused extending:.
If a specific Asana is based upon extending the stomach as the main muscle group (the essential muscles), then the rest of the body is relaxed while the stomach is stretched or pressured. Yoga teaches you how to unwind and provides you time free of worries and remorses, impatience and anxieties.
Monitoring your breathing is an important part of Yoga. Typical errors such as holding of breath or breathing intentionally occur throughout Yoga. Both these errors should be avoided. Keeping back on breath provides headaches, tiredness and therefore the benefits of Yoga are lost by improper or inadequate breathing.
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Advantages of Yoga.
Maintenance of body stretches makes the body flexible, lean, versatile and stable. Relaxing positions in Yoga teach you to unwind your muscles and let the gravity work on your body. Here is a comprehensive look at some of the significant benefits of Yoga.
1. Tension relief.
Yoga provides numerous strategies to cope up with the tension and stress and anxiety. Yoga teaches extremely effective breathing and relaxing techniques to attain this.
2. Feeling energized and refreshed.
Breathing methods in Yoga offer plentiful supply of oxygen to the lungs, clean nasal passages and sinuses and thus assist feel refreshed. Numerous Yoga stretches cause a balanced secretion of hormones, which consequently rejuvenates the whole body and one feels refreshed and energized as an outcome.
3. Versatility of mind and body.
Apart from the peaceful impact, yoga likewise consists of lots of body stretches which when preserved for a few minutes offer a fantastic flexibility to our muscles. In numerous chronic disorders of the spine, Yoga has assisted numerous people to minimize the frequency and strength of the disorder such as spondylitis, arthritis etc. Upkeep of body stretches makes the body supple, lean, versatile and steady.
4. Remedy for persistent conditions.
Yoga is particularly good for having control over breath and spinal column. Many Yoga stretches make the spine strong and versatile. Time and again Yoga has actually shown to be a blessing for all kinds of disorders of the back.
5. Focus of mind.
6. Benefits at not-so-perfect level.
Even if one can not attain excellence in an Asana, the benefits of an Asana are still offered at a not-so-perfect level such as calmer mind, much better flexibility, much better blood pressure, lower pulse rate and better endocrine function. Whatever state of Asana one is in, if one preserves the posture easily, body gets the necessary massage and stretch. There is a much better secretion of endocrine glands as an outcome of the stable and sufficient stretch. The brain cells get the necessary signals and mind ends up being calmer. Breath is more regulated and as an outcome feels revitalized. All of this happens despite the level of perfection. It’s the steadiness and level of comfort that’s more vital than perfection.
Origin and philosophy of Yoga:.
Among the many proponents of Yoga, Patanjali (2nd century B.C) is the most popular and the majority of revered of all and is well accepted as the creator of Yoga. His book Shripatanjali Darshan which is a collection of hymns (also called as Patanjali’s Yoga Sutras) is held in high esteem by the specialists and practitioners and is known as among the most revered recommendation book (a workbook for actual practice) on Yoga. Patanjali’s Yoga is called Patanjala (that of Patanjali) and is likewise considered as Rajayoga, which suggests the royal Yoga or the supreme, superb Yoga because it includes practices that lead to spiritual freedom (Moksha). Rajayoga belongs of Sankhya philosophy and is understood to awaken Kundalini (Complete opening of Chakra when reached in transcendental state of meditation) and results into complete spiritual knowledge if practiced regularly.
In reality, every school of approach culminates into Rajayoga given that the aim of every school is the exact same as Rajayoga i.e. to obtain long lasting peace and joy.
a. Asana (body positions or stretches e.g. mountain present, cobra pose).
b. Pranayama (controlled breathing techniques e.g. Ujjayi, Anuloma Viloma).
c. Kriya (cleansing procedures e.g. Kapalbhati).
d. Bandha and Mudra (Locks and symbol postures e.g. Udiyana bandha, Jivha bandha, Simhamudra).
Benefits of Yoga.
Over the past a number of years, yoga has experienced an upswing in appeal in the western world among doctor and celebs alike. While lots of associate yoga with brand-new age mysticism or the most current trend at the gym, yoga is really an ancient practice that connects the mind, body, and spirit through body positions, controlled breathing, and meditation.
Health Benefits Within: From decreasing high blood pressure to increasing pain tolerance, the following health benefits can all be discovered within the body.
Intra Yoga Therapy.
High blood pressure. A constant yoga practice decreases blood pressure through much better circulation and oxygenation of the body. These two exercises can help lower blood pressure.
Pulse rate. A slower pulse rate shows that your heart is strong enough to pump more blood with less beats. Regularly practicing yoga supplies a lower pulse rate.
Flow. Yoga enhances blood flow. By transferring nutrients and oxygen throughout your body, yoga practice supplies much healthier organs, skin, and brain.
Respiratory. Like the circulatory system, a lower respiratory rate shows that the lungs are working more efficiently. Yoga decreases the breathing rate through a combination of controlled breathing exercises and better fitness.
Cardiovascular endurance. A mix of lower heart rate and enhanced oxygenation to the body (both benefits of yoga) results in higher cardiovascular endurance.
Organs. Yoga practice massages internal organs, thus improving the ability of the body to avoid disease. Furthermore, a knowledgeable yoga professional becomes much better attuned to her body to know at very first indication if something isn’t working correctly, consequently allowing for quicker response to head off illness.
Intestinal. Intestinal functions have been shown to improve in both males and ladies who practice yoga.
Immunity. Yoga practice has regularly been associated with a stronger body immune system. Read this article for more on the immune system and yoga, including some poses that particularly work on areas of resistance.
Discomfort. Pain tolerance is much greater among those who practice yoga regularly. In addition to discomfort tolerance, some circumstances of chronic pain, such as pain in the back, are minimized or gotten rid of through yoga (see listed below for more on back pain).
Metabolic process. Having a balanced metabolism results in keeping a healthy weight and controlling hunger. Consistent yoga practice helps find balance and produces a more efficient metabolic process.
Health Benefits Without: Just as numerous health advantages happen within the body, there are many advantages that can actually be experienced from without the body. From better sleep to more energy and strength, this list supplies numerous advantages discovered on the exterior of the body.
Aging. Yoga stimulates the detoxing process within the body. Detoxing has been shown to postpone aging, amongst lots of other health advantages.
Posture. The very nature of yoga teaches the practitioner how to hold and manage one’s body in a more healthful position. Through consistent practice, your posture will improve so that you look more confident and healthy.
Strength. Among the properties of yoga is that you are utilizing the weight of your own body for total strength. Find out more about how yoga works as an outstanding approach of strength training in this post.
Energy. Regular yoga practice offers consistent energy. In fact, a lot of yogis mention that when you perform your yoga correctly, you will feel stimulated after your yoga session instead of exhausted.
Weight. The benefits of a better metabolic process along with the workout of yoga work to keep your weight in check. Furthermore, the extending of muscles longwise assists to lower the quantity of cellulite that can build around muscles.
Sleep. Because of the lots of benefits to both mind and body that a yoga regimen can supply, numerous find that their sleep is better. Check out here for more on sleep and yoga, as well as some positions for helping cause sleep.
Body Awareness: Doing yoga will offer you an increased awareness of your own body. You are often called upon to make little, subtle motions to enhance your alignment. Over time, this will increase your level of comfort in your own body. This can cause enhanced posture and higher self-confidence.
Core strength. With a strong body core, you receive better posture and total body strength. A strong core helps recover and reduce injuries. This is why a great deal of athletes do yoga as cross training (fighters, MMA fighters, etc). Read how this swimmer uses yoga to strengthen her core and enhance her swimming.
Sexuality. Yoga can improve your sexuality through much better control, more relaxation, and more confidence. Find out more about the yoga and sexuality connection here.
Emotional Health Benefits: Due to the strong mind-body connection of yoga, there are numerous psychological benefits to be gained from a consistent yoga practice. Discover how yoga can assist enhance psychological health with this list.