Yoga Health Portal

• Don't be scared!

The more we can look at the fear as it arises, see it for what it is, and hold space for that fear to resolve, the more spacious and free our lives become.

Make friends with the fears that hold you back. Find a place to sit for half an hour. Sitting in nature makes this practice more effective because you can release your emotions back to the earth. Imagine that you are speaking to your inner child. The part of us that is afraid is often the child within us.

Ask yourself what you are afraid of. Then ask what you can do to support yourself through your fear. Many times, we ignore the part of us that feels afraid, because we do not want to listen. But taking care of the part of you that is afraid is an important part of resolving your fear.

If you think of your fears as a scared child, you may feel more compassionate and patient, and find it easier to be present with your fears. Once you are in touch with your fear, you can begin to release it. If it helps you, ask the earth to accept your fear, and then release it to her.

If this practice does not feel right for you, there are other ways to resolve fear. Breathing practices such as Lion's Breath can release negative emotions. Twists and alternate-nostril breathing (Nadi Shodhana Pranayama) can help to relieve many forms of anxiety.

 

 

• General positive effects of yogic lifestyle

There are many known benefits to the regular practice of yoga, which would help to minimize many of the health problems.

Regular exercises (asana) can help to maintain muscle strength and tone and bone density, joint flexibility, and improve posture, balance and maintain mobility. Combined with pranayama (breathing techniques), regular practice can help to maintain circulatory and respiratory health.

Yoga has also been shown to be beneficial in the management of stress, anxiety and depression, aiding in the maintenance of mental health.

A vegetarian diet can also aid in extending life - it has been shown that vegetarians live longer, have less heart disease and lower rates of cancer.

Yoga is a state (meaning union) which is defined as a high level of consciousness achieved through a fully rested relaxed body and a fully awake and relaxed mind. The effect of yoga on body function may be related to a decrease in sympathetic nervous system activity. Meditation or relaxation according to yogic scriptures is a calming of the mind, slowing of the breath and relaxation of the muscles, and this is consistent with the effect of small changes in the psychological state on heart rate, respiratory rate and energy expenditure. Earlier studies have demonstrated that transcendental meditation, Zen meditation, Yogic meditation and certain pranayama (breathing techniques) and relaxation techniques reduce O₂ consumption, CO₂ elimination, metabolic rate, heart rate, pulse rate, breath rate measured immediately prior to, during and after the meditation or relaxation techniques. Recordings of the EEG in subjects practicing transcendental meditation have also demonstrated a predominant alpha wave activity* (even with eyes half open) which progressively increased in amplitude and decreased in frequency during the first stage of transcendental meditation, followed by occasional theta waves in the second stage of meditation. While the voluntary cessation of the heart beat by a yogi has been recorded, yogic and Zen meditators could reduce their oxygen consumption, metabolic rate, and heart rate for short periods by. These acute studies suggest that the mechanism by which this may occur is a possible alteration of autonomic nervous function, and studies showing decreased arousal with yoga support this view.

* Alpha waves are one type of brain wave that can be recorded by an electroencephalograph (EEG). A predominance of alpha waves in the brain wave pattern indicates an individual is in a relaxed but aware state. Other types of brain waves include beta, theta and delta waves, each pointing to a different state of brain functioning. In addition to these basic types of brain wave patterns, there are also other electrical signatures generated by the brain such as “bursts” or “spindles” which occur briefly.

 

• The effect of long term combined yoga practice on the basal metabolic rate* of healthy adults.

Yoga is an ancient technique practiced by sages and yogis as a desirable and healthy way of life. The very meaning of yoga is to achieve a balance within the internal and external environment, thereby seeking to attain mental, spiritual and physical well-being. This is made possible through the practice of "Pranayama" or breathing exercises, "Asana" or specific postures, and Meditation. It is thought that practicing yoga over a period of time leads to a decrease in respiratory rate, muscular relaxation along with calming of the mind, which might be interpreted at least partly as a decreased state of arousal. Many acute studies have demonstrated that Transcendental Meditation, Zen Meditation, Om Meditation, and Yogic Relaxation reduce the resting oxygen consumption rate, respiratory rate, heart rate, and the spontaneous galvanic skin response. These changes are thought to be due to decreased arousal as well as decreased mental and muscular activity. Note this, that the findings referred to above, particularly with reference to meditation, are different from those found during sleep, to the extent that these are observed in a wakeful relaxed state, and usually in the sitting posture.

In contrast to the reduced physiological and metabolic activity observed during meditation and relaxation posture types of asana, pranayamas and other specific asanas could acutely increase the metabolic rate. An increase of 19% in oxygen consumption has been observed during the practice of one type of pranayama called the Ujjayi Pranayama. Breathing through a particular nostril, while performing the Surya Anuloma Viloma (right nostril breathing), has been shown to increase oxygen consumption by 28%. Other specific asanas can also increase the metabolic rate transiently over the short term. The increase in oxygen consumption during these yogic practices is due the muscular activity associated with the posture assumed during the asana, or due to an increase in voluntary deep inhalation and exhalation during the pranayama.

There are at least two questions that arise from these findings. First, yoga practitioners usually combine techniques such as pranayama, asana as well as meditation in their daily yoga practice. While the acute effect of each of these techniques has been documented, the combined effect of these practices, with their stimulatory or inhibitory effect on the BMR, is unknown. Second, the experiments referred to above have documented the acute effect of yoga practices on the oxygen consumption. From a daily living viewpoint, it is desirable to demonstrate the effect of a long-term combined yoga routine on the BMR. Therefore, the primary aim of this study was to answer these questions by studying the effect of a long term (six months or greater) practice of combined techniques of yoga, on the BMR of young to middle-aged men and women. The yoga group practiced a mixed set of yoga techniques daily, in the form of asana and deep relaxation technique, pranayama and meditation, for at least the past 6 months or more.

*Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans). The release of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs and kidneys and the rest of the nervous system, liver, lungs, sex organs, muscles and skin. BMR decreases with age and with the loss of lean body mass. Increasing muscle mass increases BMR. Aerobic fitness level, a product of cardiovascular exercise, while previously thought to have effect on BMR, has been shown in the 1990s not to correlate with BMR, when fat-free body mass was adjusted for. New research has however come to light, which suggests aerobic exercise does increase resting energy consumption. Illness, previously consumed food and beverages, environmental temperature, and stress levels can affect one's overall energy expenditure as well as one's BMR.

 

• Advices for healthy lifestyle

 

By SRI SWAMI SIVANANDA

These twenty instructions contain the very essence of all Yoga Sadhana, Karma, Bhakti, Jnana and Yoga will all come to one who follows them whole-heartedly. They are the unfailing keys to quick and effective development and culture of the physical, mental, moral and spiritual self of man.

1. BRAHMAMUHURTA

Get up at 4 a.m. daily. This is Brahmamuhurta which is extremely favourable for Sadhana. Do all your morning spiritual Sadhana during this period from 4 a.m. to 6:30 or 7 a.m. Such Sadhana gives quick and maximum progress.

2. ASANA

Sit on Padmasana (lotus pose), Siddhasana (adept's pose) or Sukhasana (any pose you like) for your Japa and meditation for half an hour, facing east or north. Increase the period gradually to three hours. Practice Sirshasana (headstand) and Sarvangasana (shoulderstand) for maintenance of health and Brahmacharya. Take light physical exercises as walking, etc., regularly. Do twenty rounds of easy, comfortable Pranayama (breathing exercises). Do not strain yourself while doing Pranayama.

3. JAPA

You can repeat any Mantra (sacred syllable), such as pure Om or Om Namo Narayanaya, Sri Ram, Sita Ram, Sri Ram Jaya Ram Jaya Jaya Ram, Om Namah Sivaya, Om Namo Bhagavate Vasudevaya, Om Saravanabhavaya Namah, Hari Om, or Gayatri (a sacred Vedic Mantra), according to your taste or inclination, from 108 times to 21,600 times daily. Devotees of Christ may repeat the name Jesus or Hail Mary, Mother of Jesus. Parsis, Sikhs and Muslims may select a name or Mantra from the Zend Avesta, Granth Sahib or Koran respectively.

4. DIETETIC DISCIPLINE

Take Sattvic food. Give up chillies, tamarind, garlic, onion, sour articles, oil, mustard, asafoetida. Observe moderation in diet (Mitahara). Do not overload the stomach. Give up those things which the mind likes best for a fortnight once or twice in a year. Eat simple food. Milk and fruits help concentration. Take food as medicine to keep the life going. Eating for enjoyment is a sin. Give up salt and sugar for a week or a fortnight. You must be able to live on rice, dhal and bread without any pickle. Do not ask for extra salt for dhal, and sugar for tea, coffee and milk. People taking non-vegetarian diet should try their best to gradually give up flesh-eating as completely as possible. They will be immensely benefited.

5. MEDITATION

Have a separate meditation room under lock and key. If this is not possible then a corner of the room should be set apart with a small cloth screen or curtain drawn across. Keep the room spotlessly clean.

6. SVADHYAYA

Study systematically the Gita, Ramayana, Bhagavatam, Vishnu-Sahasranama, Lalita-Sahasranama, Adityahridaya, Upanishads, Yoga Vasishta, Bible, Imitation of Christ, Zend Avesta, Quran, the Tripitakas, the Granth Sahib and other religious books from half an hour to one hour daily, and have Suddha Vichara (pure thoughts).

7. ELEVATE THE MIND

Get by heart some prayer - Slokas (prayer verses), Stotras (hymns) and repeat them as soon as you sit in the Asana before starting Japa or meditation. This will elevate the mind quickly.

8. BRAHMACHARYA

Preserve the vital force (Veerya (seminal energy)) very, very carefully. Veerya is God in motion or manifestation (Vibhuti). Veerya is all power. Veerya is all money. Veerya is the essence of life, thought and intelligence. This instruction is not for bachelors only. Householders also must follow it as far as possible. They must be extremely moderate in their marital connections with their spouse. This is very important.

9. CHARITY

Do charity regularly, every month, or even daily according to your means. Never fail in this item. If necessary forego some personal wants but keep up this charity regularly.

10. HAVE SATSANG

Give up bad company, smoking, meat and alcoholic liquors entirely. Have constant Satsang (association with holy people). Do not develop any evil habits. Deliberately exert to develop positive virtuous qualities.

11. FAST

Fast on Ekadasi (11th day of the Hindu lunar fortnight) or live on milk and fruits only. Christians must fast on alternate Sundays, Muslims on alternate Fridays, and Parsis on a suitable day every fortnight.

12. JAPA MALA

Have a Japa Mala (rosary) around your neck or in your pocket or underneath your pillow at night. This will remind you of God. Twirl the beads during your leisure. You should repeat the Name at all times, whatever task you may be engaged in.

13. OBSERVE MOUNA

Observe Mouna (vow of silence) for a couple of hours daily. Do not make gestures and inarticulate noises during the period of silence.

14. DISCIPLINE OF SPEECH

Speak the truth at all cost. Speak a little. Speak sweetly. Always utter encouraging words. Never condemn, criticize or discourage. Do not raise your voice and shout at little children or subordinates.

15. BE CONTENT

Reduce your wants. If you have four shirts, reduce the number to three or two. Lead a happy, contented life. Avoid unnecessary worry. Be mentally detached. Have plain living and high thinking. Think of those who do not possess even one-tenth of what you have. Share with others.

16. PRACTICE LOVE

Never hurt anybody. Ahimsa Paramo Dharmah (Non-injury is the highest virtue). Control anger by love, Kshama (forgiveness) and Daya (compassion). Serve the sick and the poor with love and affection. This is service of God.

17. BE SELF RELIANT

Do not depend upon servants. Self-reliance is the highest of all virtues.

18. HAVE SELF-ANALYSIS

Think of the mistakes you have committed during the course of the day, just before retiring to bed (self-analysis). Keep a daily spiritual diary and self-correction register as Benjamin Franklin did. Maintain a daily routine and resolve-form. Do not brood over past mistakes.

19. DO YOUR DUTY

Remember that death is awaiting you at every moment. Never fail to fulfil your duties. Have pure conduct (Sadachara).

20. REMEMBER GOD

Think of God as soon as you wake up and just before you go to sleep, and at all other times whether engaged in any work or not. Repeat His Name always. Surrender yourself completely to God (Saranagati).

This is the essence of all spiritual Sadhana. It will lead you to liberation. All these spiritual canons must be rigidly observed. You must not give any leniency to the mind.