MY SCHOOL by Dr .Nilesh Gopal das Joshi (beginner reading books for adults .txt) 📕

in chronic constipation dyspepsia and sluggishness of liver. It is also helpful in curing hunchback, rheumatism of legs, knee joints and hands. This Asana is very helpful to the persons who suffer from gastrointestinal diseases.

Some Important Instructions to be followed in Yogasanas:

Oneshould practise different asanas in a well-ventillated clean room where ther is free movement of fresh air. The floor must be even. One can practise Asanas on the sandy bed of rivers, sea-shores and open-airy places. Morning time is considered as the best time for practising asanas. One should perform asanas on empty stomach or at least three hours after food. One should spread a blanket on the floor and practise the asanas over the blanket. A pillow or four-folded blanket should be used while performing Sirshasana. The demonstrator should not use spectacles while performing asanas. They may be broken or may injure the eyes. A beginner should start with minimum time for performing asanas. They should gradually increase the period. One should do asanas as long as one can keep up the posture comfortably. In order to realise maximum benefits of asanas, one should practise regularly. To practice asanas, one should have patience and perseverance, earnestness and sincerity. One should not change the asanas. Adhere to one set tenaciously. Change of one set of asanas to another set may not give better results. One should be steady while performing asanas. When a particular asana is not suitable to an individual, they can select some other asana. Persons who practice shirshasana should take some light snacks or juice after the asana is over. One should avoid unnecessary worries. One should observe moderation in eating, drinking, sleeping and all other activities. One should observe celibacy to get the benefits of asanas. Without Yana, Niyama, Viveka and Vairagya, one cannot enjoy the advantages of asanas. To be efficient in different asanas, one should have faith and confidence, interest and attention.

IMPORTANT PRINCIPLES FOR THE PRACTICE OF ASANA

 

Asanas are always performed in coordination with the breath:

Movements that expand the chest and abdominal cavity, are always connected with the inhalation

Movements that narrow the chest and abdominal cavity, are always connected with the exhalation

In the initial stages of practice, the Asanas are performed once or twice without holding, so that the movement of the body and the breath are synchronised. In this way it is clearly established with which movement to inhale or exhale. This type of practice calms the nervous system, stimulates the glands, increases the capacity of the breath and frees one from physical and mental stress. The mind becomes relaxed, calm and clear. Only after this preliminary practice should an Asana be held for a longer time, breathing normally. During practice, concentration is directed to the specific part of the body on which the exercise is working. The breath consciousness is also directed to this region of the body. After practicing a posture, a counter pose or equalising posture is carried out. For example, when one part of the body is flexed or contracted, then in the following Asana it is extended or stretched.

Surya Namaskar

Suryanamaskar means prayer to the Sun. Sun being the most effulgent and life giving force it forms the visible representation of the invisible Almighty God. It is very difficult on the part of all individuals to think of the transcendant supreme absolute without the help of some concrete object or idea. For such individuals, the sun forms the best object for worship and meditation. Suryanamaskar is a technique which prepares the foundation for the all-round culture of the body, mind and spirit.

Prayer to the sun or Surya-namaskar consists of twelve postures or stages. One posture smoothly and graciously flows into the next pose. While performing surya-namaskar, one should not undergo undue strain. They should be aware of the inner mood with which suryanamaskar is done. These are the twelve postures of suryanamaskar.

Several yoga postures are combined in suryanamaskar, with rhythmic breathing, rapid movement and sunbathing and prayerful contemplation of the Divine power that the sun represents. The demonstrator has to practise this suryanamaskar facing the morning sun, bathing his whole body in the life giving rays of the sun.

PRANAYAMA

 

              Pranayama is the conscious and deliberate control and regulation of the breath (Prana means breath, ayam means to control, to regulate). With each breath we absorb not only oxygen, but also Prana. Prana is cosmic energy, the power in the Universe that creates, preserves and changes. It is the basic element of life and consciousness. Prana is also found in food, therefore it is very important to have a healthy and wholesome vegetarian diet.

             The conscious guidance of Prana in the body gives rise to an increase in vitality, physical detoxification and improved immunity, as well as the attainment of inner peace, relaxation and mental clarity.

         In mythology it is said that the length of a person's life is predetermined by the number of breaths. The Yogi tries to “conserve time” and lengthen life by slowing down the breath .

 

STEPS FOR DOING PRANAYAMA

Firstly, we need to make the lungs to expand and contract. So that we start breathing more. Hence we do Surya namaskars, or any dynamic practices or Yoga postures first. So that our breathing increases, also we start breathing from abdomen like kid. Followed by that we do following practices: Kapalbhaati - (Throwing out the air) - We throw out all the bad air outside. In this the focus is on exhaling. From the stomach we push to throw out the air. Bhastrika - This is the to increase the intake of breath. In this we inhale and exhale together. People with high BP should not do this. Face should be completely relaxed. If you need to pull very hard using facial expression you are doing incorrect. AnulomVilon or NaadiShodhan - this is one of the most important practise. In this you breath from one nostril closing the other nostril and exhale from other nostril. And then inhale from other nostril and exhale from the first nostril. This bring out balance between left and right nostril. It should be done as slow as possible. It will regulate the pranas. Bhramhari - Honey bee sound. In this you close your ears with thumb and make sound of honey bee sound with eyes closed. This will further regulate the pranas. Just listen the subtle vibrations of the sound. Shavasana - Lie down for 5 to 10 minutes, to relax and rejuvenate. To further calm down the Pranas and bring it to normal.

Effects of Pranayama

Physical Effects

Preservation of the body’s health Purification of the blood Improvement in the absorption of oxygen Strengthening the lungs and heart Regulation of blood pressure Regulation of the nervous system Supporting the healing process and healing therapies Increasing resistance to infection

Mental Effects

Elimination of stress, nervousness and depression Quietening of thoughts and emotions Inner balance Release of energy blockages

Spiritual Effects

Deepening of meditation Awakening and purification of the Chakras (energy centres) Expansion of consciousness

MISCONCEPTIONS ABOUT YOGA

Yoga is just for flexible people.

You can fill in the blank. I've heard it all. "I'm not flexible enough. I'm not thin enough. I'm not young enough." Yoga accepts you wherever you are. There are no rules, no expectations, and no judgments. Anyone (and I mean Anyone!) can benefit from the practice of yoga as long as she or he is patient and approaches the practice with an open mind.

Yoga is easy, gentle stretching.

There's a great deal of value in gentle yoga, but there are many styles and schools of yoga that are incredibly physically challenging. It takes strength, stamina, and flexibility. There's a class out there that will meet your needs–whether you're a dancer, triathlete, or tired grandma.

The purpose of yoga is physical fitness.

A lot of people put yoga in the same category as a Zumba class because of its health benefits. But one of the reasons that asana practice is so great for you is that it mixes awareness and concentration with movement. In other words, yoga is a moving meditation! That's SO different from other fitness classes!

It conflicts with my religion.

It's true that in some yoga studios, you might see a statue of the Hindu deity Shiva and hear some chanting. The first time I went to a studio like this, I was surprised. It seemed so foreign and different from anything I'd ever seen. I think of the Hindu references as tradition passed down from teacher to teacher, not a religious practice. No one has ever pushed any religion on me during a yoga class.

There is a wrong conception that yoga should be practiced only through some guru or yoga master.

No doubt the guidance from yoga teacher will be helpful for easy practice of yogic exercise, but one can practice through gaining knowledge from the readily available books, video cassettes and other available materials.

Chapter: 39 YOGA AND STRESS MANAGEMNT

YOGA AND STRESS MANAGEMNT

 WHAT IS STRESS?

        Stress is your body’s way of responding to any kind of demand or threat. When you feel threatened your nervous system responds by realizing a flood of  stress hormones including adrenaline and cortisol which rouse the body for emergency action. Your heart pounds faster, muscles tighten, blood pressure rises, breath quicken and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, enhance your focus. This is known as the “fight or flight” or mobilization stress response and is your body’s way of protecting you . When stress is within your comfort zone, it can help you to stay focused, energetic and  alert. In emergency situations stress can save your life-giving you extra strength to defend your self. Stress also help you to rise to meet challenges.

 

EFFECTS OF CHRONIC STRESS

Musculoskeletal

When the body is stressed, muscles tense up. Muscle tension is almost a reflex reaction to stress the body's way of guarding against injury and pain.

With sudden onset stress, the muscles tense up all at once, and then release their tension when the stress passes. chronic causes the muscles in the body to be in a more or less constant state of guardedness. When muscles are taut and tense for long periods of time, this may trigger other reactions of the body and even promote stress-related disorders. For example, both tension-type headache and migraine headache are associated with chronic muscle tension in the area of the shoulders, neck and head.

Respiratory System

Stress can make you breathe harder. That's not a problem for most people, but for those with asthma or a lung disease such as emphysema, getting the oxygen you need to breathe easier can be difficult.

And some studies show that an acute stress such as the death of a loved one can actually trigger asthma attacks, in which the airway between the nose and the lungs constricts.

In addition, stress can cause the rapid breathing or hyperventilation that can bring on a panic attack in someone prone to panic attacks.

Cardio Vascular

The heart and blood vessels comprise the two elements of the cardiovascular system that work together in providing nourishment and oxygen to the organs of the body. The activity of these two elements is also coordinated in the body's response to stress. Acute stress - stress that is momentary or short-term such as meeting deadlines, being stuck in traffic or suddenly slamming on the brakes to avoid an accident - causes an increase in heart rate and stronger contractions of the heart muscle, with the stress hormones - adrenaline, noradrenaline and cortisol - acting as messengers for these effects. In addition, the blood vessels