Yoga for Beginners :
Yoga, according to tradition, is an innately therapeutic process, which is beneficial for physical, mental and spiritual development. Practicing yoga helps an individual to develop a state of mind which is positive or benevolent towards one and others. General – Instructions:
Early morning, one to two hours before sunrise is best time for yoga as preferred by yogis. Bowels must be passed before doing yoga. You may take bath before yoga practice. Be patient, it takes time to set to new routine.
Otherwise there is no sacrosanct time for yoga. You can practice yoga anytime of the day. Only precaution is that your stomach must be empty at time of doing yoga. Meals should be taken 3 hours prior to yoga practice, but you can drink water if thirsty.
Preferably fix a particular time of the day for yoga, it will help you to maintain regular yoga practice.
All Yoga exercises should be performed on the hard floor, using a rug or mat for support.
Ideal place for doing yoga is outdoors, if weather permits. For indoors practice, place for doing yoga should be spacious, well ventilated and without any disturbances.
To get better results, earmark about 30 minutes to one hour daily for yoga practice.
The yoga asanas must always be approached in a peaceful state of mind.
Fill your mind with thoughts of peace and serenity, turn your thoughts inward and away from materialistic world.
Make sure you are not tired to the extent that you are unable to concentrate on asanas.
Concentrate deeply on the asana you are doing. Focusing your concentration on the body part being affected by a particular asana will bring maximum benefit.
While doing an asana, your breathing is very important. Follow the specific instructions for breathing if applicable for a given asana. Otherwise, practice normal breathing which must be rhythmic.
In the beginning, you may start with rhythmic breathing and pranayama.
Practice shavasana for relaxation.
Approach your task with patience and perseverance. If your body is not flexible, you may find it difficult to do most of the asanas. Do not worry if at first you cannot the asanas properly, it will become easier with repetition. Stiff muscles and joints will gradually ease up.
Always remember to rest between two asanas.
Below 12 years of age yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
Smoking should be strictly prohibited. If you are a habitual smoker, start yoga and try to overcome your urge for smoking.
Wear comfortable cotton clothes.
Practice moderation in food and drinks.
Avoid junk food and try to eat fresh fruits, milk, vegetables. This will help your body’s natural process of eliminating toxic waste products from your body.
A good nights sleep is a mandatory for profitable yoga practice.
Have a diet rich in fibre so as to avoid constipation as it is hurdle for yoga practice. With regular yoga practice and proper diet, you can say goodbye to constipation.
Women should not practice yoga during menstruation. During pregnancy yoga must be done under supervision.
For optimum benefits of yoga, refrain from excess of eating, drinking or late night parties.
Control your emotions of anger, greed, lust, haughtiness etc. Follow these simple rules to live a simple life.
Have faith in yourself and in yoga. Positive affirmations and positive thinking are an ideal complement to practice of yoga.
Your own frame of mind is what will determine the final success of your yoga endeavour. Practice of yoga involves:
Physical postures or Asanas.
Breathing exercises or Pranayama.
Meditation.
Finger-posture or Mudra
Bandhs or Bandha
Purificatory techniques or Shatkarma
Yogic diet
Fasting
[1]Shatkarma { Purificatory techniques }
{a} Jal-neti { Nose wash by water}
[2]Yogasanas {Posture} {Time}
{a} Vajrasana {Adamantine} 1-3 minutes
{b} Ardha-Shalbhasana {Half –locust} 1-3 minutes
{c} Bhujangasana {Cobra posture} 1-3 minutes
{d} Makrasana {Crocodile}
{e} Ardha-Pavanmuktasana {Wind-release} 10-30 seconds {2-4 times}
{f} Ekapada-Uttanasana 10 seconds {4-6 times}
{g} Supta Bhadrasana 10-30 seconds {2-4times}
{h} Padahastasana 2- 10 seconds {4-6 times}
{i} Sarvangasana {Shoulder stand} 10-30 seconds {2-4times}
{j} Trikonasana {Tringle Pose} 2- 5 seconds {4-6 times}
{k} Shavasana {Corpse} 5-10 minutes
[3]Pranayama {Body-mind energising breathing practices}
{a} Kapalbhati {Lungs & brain wash by breathing}
{b} Anulom –vilom {Alternate nostrilar pranayama}
[4]Bandhas:- {Bands}
{a} Jalandhar Bandha {Chin lock}
[5]Mudras: {Finger –posture}
{a} Gyan Mudra
[6]Dhayan {Meditation}
{7General – Instructions:
Early morning, one to two hours before sunrise is best time for yoga as preferred by yogis. Bowels must be passed before doing yoga. You may take bath before yoga practice. Be patient, it takes time to set to new routine.
Otherwise there is no sacrosanct time for yoga. You can practice yoga anytime of the day. Only precaution is that your stomach must be empty at time of doing yoga. Meals should be taken 3 hours prior to yoga practice, but you can drink water if thirsty.
Preferably fix a particular time of the day for yoga, it will help you to maintain regular yoga practice.
All Yoga exercises should be performed on the hard floor, using a rug or mat for support.
Ideal place for doing yoga is outdoors, if weather permits. For indoors practice, place for doing yoga should be spacious, well ventilated and without any disturbances.
To get better results, earmark about 30 minutes to one hour daily for yoga practice.
The yoga asanas must always be approached in a peaceful state of mind.
Fill your mind with thoughts of peace and serenity, turn your thoughts inward and away from materialistic world.
Make sure you are not tired to the extent that you are unable to concentrate on asanas.
Concentrate deeply on the asana you are doing. Focusing your concentration on the body part being affected by a particular asana will bring maximum benefit.
While doing an asana, your breathing is very important. Follow the specific instructions for breathing if applicable for a given asana. Otherwise, practice normal breathing which must be rhythmic.
In the beginning, you may start with rhythmic breathing and pranayama.
Practice shavasana for relaxation.
Approach your task with patience and perseverance. If your body is not flexible, you may find it difficult to do most of the asanas. Do not worry if at first you cannot the asanas properly, it will become easier with repetition. Stiff muscles and joints will gradually ease up.
Always remember to rest between two asanas.
Below 12 years of age yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
Smoking should be strictly prohibited. If you are a habitual smoker, start yoga and try to overcome your urge for smoking.
Wear comfortable cotton clothes.
Practice moderation in food and drinks.
Avoid junk food and try to eat fresh fruits, milk, vegetables. This will help your body’s natural process of eliminating toxic waste products from your body.
A good nights sleep is a mandatory for profitable yoga practice.
Have a diet rich in fibre so as to avoid constipation as it is hurdle for yoga practice. With regular yoga practice and proper diet, you can say goodbye to constipation.
Women should not practice yoga during menstruation. During pregnancy yoga must be done under supervision.
For optimum benefits of yoga, refrain from excess of eating, drinking or late night parties.
Control your emotions of anger, greed, lust, haughtiness etc. Follow these simple rules to live a simple life.
Have faith in yourself and in yoga. Positive affirmations and positive thinking are an ideal complement to practice of yoga.
Your own frame of mind is what will determine the final success of your yoga endeavour. Practice of yoga involves:
Physical postures or Asanas.
Breathing exercises or Pranayama.
Meditation.
Finger-posture or Mudra
Bandhs or Bandha
Purificatory techniques or Shatkarma
Yogic diet
Fasting
[1]Shatkarma { Purificatory techniques }
{a} Jal-neti { Nose wash by water}
[2]Yogasanas {Posture} {Time}
{a} Vajrasana {Adamantine} 1-3 minutes
{b} Ardha-Shalbhasana {Half –locust} 1-3 minutes
{c} Bhujangasana {Cobra posture} 1-3 minutes
{d} Makrasana {Crocodile}
{e} Ardha-Pavanmuktasana {Wind-release} 10-30 seconds {2-4 times}
{f} Ekapada-Uttanasana 10 seconds {4-6 times}
{g} Supta Bhadrasana 10-30 seconds {2-4times}
{h} Padahastasana 2- 10 seconds {4-6 times}
{i} Sarvangasana {Shoulder stand} 10-30 seconds {2-4times}
{j} Trikonasana {Tringle Pose} 2- 5 seconds {4-6 times}
{k} Shavasana {Corpse} 5-10 minutes
[3]Pranayama {Body-mind energising breathing practices}
{a} Kapalbhati {Lungs & brain wash by breathing}
{b} Anulom –vilom {Alternate nostrilar pranayama}
[4]Bandhas:- {Bands}
{a} Jalandhar Bandha {Chin lock}
[5]Mudras: {Finger –posture}
{a} Gyan Mudra
[6]PranYog Dhayan {Meditation}
{7} PranYog Sadhna - PranVraddhi Sadhna
[8] PtranYog Kriya
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Scientific Explanation:-
Yoga, the ancient cult of Indian heritage has become popular the world over during the past few decades. Not only as a health preserver and its promoter but also on its way very much like a side effect or a bonus it helps provide relief in many diseases which are resistant to conventional forms of therapy. Yoga has proved remarkably effective in managing almost all types of human ailments. Besides being free from the side effects commonly encountered in the drug therapy, yoga is a simple, safe, effective and highly economical form of adjunctive therapy. Therefore, though slowly but surely, it is being integrated into the mainstream of modern medicine. Many prestigious hospitals, universities and medical stores around the world have now established departments of yoga research and therapy.
Whether yoga works or not, is no longer the question today, the only question is “how does it work?”. This is not an easy question, which can be fully answered in our present state of knowledge. After even several decades of dedicated research we know very little of how the normal nervous system or cardio-vascular or respiratory systems function in health, what to talk of diseases. Serious research on yoga in fact commenced only few years ago, and such a short period of time has been insufficient to unravel all the mechanisms of the complicated neuro-physiological phenomena, which yoga .evidently influences. Part of the difficulty lies in the fact that yoga in its way of preserving and promoting health works as a side-effect in a great variety of disorders and its action must, therefore, be assumed to vary, to some extent with each type of pathology. Nevertheless, many aspects of its action are now being understood in the light of recent researches and these are now being pierced and probed together in an attempt to solve this profound enigma.
1. SEDATIVE EFFECT OF YOGA PRACTICES
The effects observed on yoga are both, subjective and objective. One of the
subjective effects is related to the feeling of wellness. As regards the objective influences produced by yoga, six different, effects may be recognised, of these the best known is sedation. Some people may even fall asleep during the adoption of Shavasana posture (corpse posture) or during the practice of Meditation done in the seated postures of Siddhasana, Padmasana, Swastikasana or Vajrasana, but wake up refreshed. It has been invariably demonstrated that there is an increase in the spread of the alpha wave activity from occipital region to the frontal region on the electroencephalogram (EEG) and concomitent decrease on the other hand in delta and theta wave activity during the practice of some of the yogic techniques, such as meditative postures, shavasana, pranayamic techniques of Ujjayi, Bhastrika and Kapalbhati and variety of meditative techniques including Turiya Meditation. These affects are utilised in the yogic treatments of insomnia, anxiety states, addictions, epilepsies, mental disorders and behavioral problems.
2. HOMEOSTATIC EFFECT OF YOGA PRACTICES
The 2nd effect of regular practice of yoga is very important; it is called the homeostatic or regulatory effect, which means the minute adjustments of the internal environment (internal milieu) of the body towards a state of normal and optimal balance. Generally, homeostasis is maintained by the balanced activity of the sympathetic and parasympathetic divisions of the autonomic nervous system and also by the endocrine system. In addition, there are numerous homeostatic mechanisms in the body for regulating the respiration, heart rate, blood pressure, urinary excretions, metabolic rate, sweating, temperature, tonic or electrolyte balance of the blood and many other vital parameters. These mechanisms are seriously deranged in many diseases and in such cases, yoga has been found to be very helpful in restoring the original state of equilibrium. Very often the different sets of yogic exercises and techniques may be used for treating opposite disorders like high and low blood pressure, or diarrhoea and constipation. These are some of the selected examples of the homeostatic or normalising action of specific integrated set of yogic techniques.
3. IMMUNO-ENHANCING ACTION OF YOGA PRACTICES
Thirdly, there is definitely an immuno – enhancing action of yoga, whereby body resistance to disease is strengthened. This has been shown to be due to an increase in the white corpuscles (leucocytosis), antibodies, gamaglobulins, and other substances, which increase the resistance power of the body. The increase in antibody titre is presumably due to the activation of the reticulo-endothelial system. Yoga by its unique cleansing processes of Shatkarma (yogic purificatory technique) postural exercises of asanas, energy controlling techniques of pranayama and concentration building up due to Meditation is, therefore, very useful in combating infections. The need for prolonged antibiotic therapy can be considerably reduced by the concurrent use of yoga. In India, it has been shown that yoga alone can be effective in infections like tonsillitis, bronchitis, appendicitis and colitis. Here again certain types of specific yogic techniques have to be used to enhance the immunological effects. According to some workers, yoga may cause release of inter- feron and thus may be helpful in treating certain malignant disorders.
4.TRANQUILISING ACTION OF YOGA PRACTICES
The fourth objective effect of yoga is the psychological effect, which induces calming and tranquilising action apart from mere sedation. This is believed to be due to an action on the mid-brain reticular formation and certain other specific areas of the brain. ‘Mantra Yoga’ has been found to have profound effect on the speech area.Trataka’ is known to activate the visual cortex, ‘Bhakti yoga’ concerns controlling the activity of the limbic system which deals with emotional manifestations and ‘Pindasth dhyana yoga’ is claimed to activate and regulate the cerebral cortex. Measurable effects have also been reported on the metabolic chemistry of brain after a given period of yogic practices. For instance, there is an increase in the dopamine content of brain after prolonged practice of yoga. This may account for its effectiveness in certain mental disorders and in parkinsonism, where there is a depletion of the dopamine content of the brain.
The psychological effect mentioned above should not be confused with hypnosis or autosuggestion. These effects follow (they do not precede) the use of yogic techniques and are therefore, not a pre-condition of its success as erroneously supposed by some critics. Hypnosis and suggestion are very different from yoga in many important respects. Hynotism has been found to work only in 10-15% of the population, whereas some degree of yogic relaxation/analgesis may be induced in any person. Patients with low hypnotisability scores respond equally well to yoga as those with high scores, showing that the suggestability is by no means a requisite factor for success in yogic treatment.
5. ANALGESIC EFFECT OF YOGA PRACTICES
The fifth important objective effect of yoga is known best for inducing analgesic (pain relieving) effect, which is presumably achieved by raising of the pain threshold.
This is the physiological basis of yoga and also explains how yogic analgesia produced during yogic therapeutic procedures, is able to relieve the pain of arthritis, cervical spondylitis, low backache, migraine, slip disc, sciatica and other similar painful disorders. Some yogic techniques are more effective in this respect than others. And this is an example of the principle of “specificity of different yogic techniques”.
6. MOTOR-RECOVERY EFFECT OF YOGA PRACTICES
The sixth most important effect of yoga is that it hastens the motor recovery in patients who have become victim to unwanted tremors like that of parkinsonisms. Even late cases of parkinsonism respond well to yoga therapy, despite previous failure with other forms of therapy.
7. SCIENTIFIC-EXPLANATIONS OF THE EFFECTS OF YOGA PRACTICES
What has been discussed above are the physiological effects of Yoga. As regards the scientific explanations of these effects, no clearcut theory has been formulated in recent times because of lack of sufficient scientifically collected data in support of the aforesaid physiological effects. Numerous theories, however, have been speculated. The earlier theories of simple somato-visceral reflexes are insufficient as the neurological pathways are complex. The situation has become further complicated by the demonstration that humoral (chemical) factors are also involved in yoga. As far as pain relief is concerned, the most popular physiological explanation is based on the “Gate Control Theory of Pain”, proposed by Malzack and Wall, 1965. According to this theory, our perception of pain is modulated by a functional gate (or gates) within the Central Nervous System. Under normal circumstances this gate is wide open and pain impulses (via the small diameter fibres) get through quite easily. But when a specific yogic posture/technique is carried out, a second stream of non-painful impulses is set up from the sites of muscular stretch (via the large diameter fibres). The result is over-crowding or jamming at the gate causing it to close, In other words, there is a competitive inhibition of the pain impulses and no pain (or less pain) is felt, after performing a specific set of yogic practices for a specific type of pain disorder. The autonomic nervous system is also believed to play an important role in yoga practices. There is experimental evidence to show that yogabhyas (the practice of yoga) brings about a balanced equilibrium in the functioning of the two components of the peripheral autonomic system i.e. the sympathetic and parasympathetic.
The various tests carried out on yoga practitioners, whether by noting the heart-rate or by studying the basal metabolic rate, or the body temperature or the study of some chemical secretions or changes in skin temperature and resistance, all these responses ultimately demonstrate the balance between the sympathetic and the parasympathetic components of the autonomic nervous system. It is also well known that any kind of stress, whether physical or mental, brings about conditions which are not conducive to the normal optimal functioning of the autonomic nervous system, gradually resulting in what is called the sympathetic dominance. This may result in a gradual rise in blood pressure, exhilaration of heart rate to a certain level, increased metabolic activity, respiratory changes, gastrointestinal changes even resulting ultimately in ulcers and various other changes indicative of imbalanced increased sympathetic activity. The various scientific studies have, however, well established the fact that certain types of yogabhyasa (including asanas, pranayama, dharna and dhyana) tend to bring about a better balanced equilibrium in the autonomic responses, thus gradually diminishing the sympathetic dominance and result thereby in a more balanced equilibrium between the sympathetic and the parasymathetic.
The desired results, of course, can be achieved by shifting this balance slightly more towards the parasympathetic dominance which is possible by a prolonged yoga practices. In studies conducted by the author much more pronounced effect of yogic practices was observed in individuals already on the sympathetic dominance side and changes observed in individuals manifesting initial parasympathetic dominance were less marked, however, a majority of individuals showed a more balanced equilibrium after the yoga practices, thus achieving the desired effects of bringing about positive physical and mental health.
On the physical functioning” of the body various types of yogic kriyas or exercises do result in an improvement of such functioning of the different structures in the body whether these may belong to the muscular system, or the respiratory system, or the cardio-vascular system or the activities of the gastrointestinal system and so on.
Similarly, sufficient scientifically gathered information that certain types of yoga practices result in an improvement of certain body functions through its influence on central nervous system. The endocrine glands also play an important role and are in turn under the control of both the central and the peripheral nervous system which hold the command situation for the maintenance of the normal homeostatic condition. The yoga practiser can easily understand that only by properly “conditioning” the higher nervous system and keeping this control or command mechanism in proper functioning that the yoga practiser can maintain normal homeostatic conditions.
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PRAN LOK APP — Your companion for Yoga, Meditation and Sadhana!
Learn about yogic practices and make time for your well-being.
🧘 Learn yoga and meditation.
✨ Explore sadhana practices.
📱 Join distance healing sessions from home.
👇 Download Pran Lok App on Google Play:
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🤝 Share with your family, friends and loved ones.
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