33 CHAPTER II REVIEW OF LITERATURE Yoga Sutra Yoga as a system of thought and Sadhana has a primary reference to the philosophical system that flows from the teachings of the ancient India yoga philosopher, Patanjali Majarshi Patanjali is believed to have completed his Yogo sutra around the 3 rd or 4 th century BC but archeological evidences and the study of ancient scriptures suggest that yoga was sadhana in ancient India as early as 3000 Bc. In spite of the Yoga Sutra being for the most definitive test on the philosophy of classical yoga, very little is known about patanjali himself, In fact the idently of this sage scholar is still being debated in academic circles. All that one might say about him is that he was a great philosopher and grammarian. Some also believe him to have been physician a certain medical work to him. But even if such a medical treatise did exist, it has been lost to us the passage of time. Scholars tentatively put him time somewhere around three centuries before Christ and though the data of the yoga sutra’s compostition is also a controversial issue, place it within that broad time frame. Patanjali yoga sutra, which outlines the sovereign path of Raja yoga, is composed of a total of 195 sutras or ophorisms. These sutras one structured around four padas or chapters : 1) Samadhi pada 2) Sadhana pada
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CHAPTER II
REVIEW OF LITERATURE
Yoga Sutra
Yoga as a system of thought and Sadhana has a primary
reference to the philosophical system that flows from the teachings of the
ancient India yoga philosopher, Patanjali Majarshi Patanjali is believed to
have completed his Yogo sutra around the 3rd or 4
th century BC but
archeological evidences and the study of ancient scriptures suggest that yoga
was sadhana in ancient India as early as 3000 Bc.
In spite of the Yoga Sutra being for the most definitive test on
the philosophy of classical yoga, very little is known about patanjali himself,
In fact the idently of this sage scholar is still being debated in academic
circles. All that one might say about him is that he was a great philosopher
and grammarian. Some also believe him to have been physician a certain
medical work to him. But even if such a medical treatise did exist, it has been
lost to us the passage of time. Scholars tentatively put him time somewhere
around three centuries before Christ and though the data of the yoga sutra’s
compostition is also a controversial issue, place it within that broad time
frame.
Patanjali yoga sutra, which outlines the sovereign path of Raja
yoga, is composed of a total of 195 sutras or ophorisms. These sutras one
structured around four padas or chapters :
1) Samadhi pada
2) Sadhana pada
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3) Vibhuti pada
4) Kaivalya pada
1) Samadhi pada :
Isvara is the supreme purusha, unaffected by any afflictions,
actions, fruits of actions or by any inner impressions of desires. In him is the
complete manifestation of the seed of omniscience.
It begins with an under standing of human through processes or
verities which deter us from realizing our true selves. The Samadhi pada
advises the restraint of such natural workings of the mind and discusses the
problems encountered while trying to harness it. Then begins an educida of
Isvara, the superme consciousness and the various gradations of samadhis
(self absorbed, detached state of being) one could enter into for attaining that
highest level of spiritual awareners. Here again, the possible mental
distractions one clearly started and the best methods of conquering these
impediments are also discussed.
By cultivating attitudes of :
1) Compassion for the unhappy
2) Delight in the virtuous and
3) Disregard toward the wicked
The mind retains its undisturbed clamners. Just as the naturally
pure crystal assumes shapes and colors of objects placed near it, so that yogis
mind, with its totally weakened modification, becomes clear and balanced and
attains the state devoid of differentiation between knower, knowable and
knowledge this culmination of meditation is Samadhi. The yogi gains
ritambhara prajna, which is true wisom, whose means of knowledge and
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unlike any other – drawn solely from the awareness of the absolute. At this
state, the yogi becomes totally detached from all the four spheres of gross
materiality (annamaya kosha), physicality (pranamaya kosha), his conscious
ners merely remains attached with the purely spiritual sphere of the
anandamaya kosha. This is the state, which is defined as nirbjja Samadhi,
when all seeds of earthly impressions one erased from the yogi’s
consciousness.
3) Vibhuti pada -
The practice of these three (dharana and Samadhi) upon one
object is called samyama. The term “Vibhuti” denates manifestation or
residue and this pada delineates all the accomplishments which come as the
result of yog sadhak. They are also sometimes called the siddhis, or powers,
which have become matured with sadhana. The sadhana, which have been
stressed in the Vibhuti pada are the final three limbs of Ashtanga yoga :
dharana (concentration), dhyana (meditation) and Samadhi (contemplation),
the amalgamated practice of which is known as samyama.
4) Kaivalya pada :
Only the minds born of mediations one free-From karmic
impressions since the desire to live is eternal, impressions one also beginning
less. The impressions being held together by cause, effect, basis and support,
they disappear with the disappearance of these four.
Benefits of yoga :-
The most important benefit of yoga is physical and mental
therapy. The aging process, which is largely and artificial condition, caused
mainly by untointoxication or self poisoning, can be slowed down by
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practicing yoga. By keeping the body clean, flexible and will lubricated, we
can significantly reduce the catabolic process of cell deterioration. To get the
maximum benefits of yoga one has to combine the practices of yogasnas,
pranayama and meditation.
Regular practice of asanas, pranayama and meditation can help
such diverse ailments such as diabetes, blood pressure, digestive disorders,
arthritis, arteriosclerosis, chronic fatigue, asthama, varicose veins and heart.
Laboratory tests have proved the yogis increased abilities of
consciously controlling autonomic on involuntary functions such as
temperature, heart beat and blood pressure. Research into the effects of yogic
practices on HIV is currently underway with promising results.
According to medical scientists, Yoga therapy is successful
because of the balance created in the nervous and endocrine systems which
directly influences all the other systems and organs of the body yoga acts both
as a curative and preventive therapy. The very essence of yoga lies in
attaining mental peace, improved concentration powers, a relaxed state of
living and harmony in relationship.
Through the practice of yoga, we become aware of the
interconnectedness between our emotional, mental and physical level.
Gradually this awarness leads to an understanding of the more subtle areas of
existence. The ultimate goal of yoga is to make it possible for you be able to
fuse together the gross material (Annamaya), physical Pranamaya mental
(Manomaya), intellectual (Vijnanamaya) and spritiual (Anandamaya) level
within your being.
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Asthma : -
Studies conducted at yoga institutions in India have reported
impressive successin improving asthma. It has also been proved that asthma
attacks can usually be Prevented by yoga methods without resorting to drugs-
physicians have found that the addition of improved concentration abilities
and yogic meditation together with the practices of simple postures and
Pranayama makes treatment more effective. Yoga practice also results in
greater reduction in anxiety scores than drug therapy. Doctors believe that
yoga practice helps patients by enabling them to gain access to their own
internal experience and increased self – awareness.
Respiration Problems : -
Patients who practice yoga have a better chance of gaining the
ability to control their breathing problems with the help of yogic Breathing
exercises. It is possible to control an attack of severe shortness of breath
without having to seek medical help various studies have confirmed the
beneficial effects of yoga for patients with respiratory problems.
High Blood pressure :-
The relaxation and exercise components of yoga have a major
role to play in the treatment and prevention of high blood pressure.
(hypertension), A combination of biofeedback and yogic breathing and
relaxation techniques has been found to lower blood pressure and reduce the
need for high blood pressure medication in people suffering from it.
Pain management :-
Yoga is believed to reduce pain by helping the brains pain
center regulate the gate controlling mechanism located in the spinal cord and
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the secretion of natural painkillers in the body Breathing Exercises used in
Yoga can also reduce pain Because muscles tend to relax when you exhale,
lengthening the time of exhalation can help produce relation and reduce
tension. Awareness of breathing helps to achive clamer, slower respiration
and aid in relaxation and pain management.
Yoga’s inclusion of relaxation techniques and meditation can
also help reduce pain. Part of the effectiveness of yoga in reducing pain in due
to its focus on self – awareness can have a protective effect and allow for
early preventive action.
Arthritis :-
Yoga gentle exercises designed to provide relief to needed joints
had been yoga’s slow motion movements and gentle pressures reach deep into
troubled joint. In addition, the easy stretches in conjunction with deep
breathing exercise relieve the tension that binds up the muscles and further
tightness the joints. Yoga is exercise and relaxation rolled into one the perfect
anti-arthritis formula.
Weight Reducing :-
Regular yoga practice can help in weight management. Firstly,
some of the asanas stimulate sluggish glands to increase their hormonal
secretion. The thyroid gland especially has big effect on our weight because it
affects body metabolism. There are several asanas, sush as the shoulder stand
and the fish posture, which are specific for the thyroid gland. Fat metabolism
is also increased, so fat is converted to muscle and energy. This means that, as
well as losing fat, you will have better muscle tone and a higher vitality
level.
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Yoga practices that reduce anxiety tend to reduce anxious
eating, In addition, yoga deep breathing increase the oxygen intake to the
body cells, including the fat cells. This causes increased oxidation or burning
up of fat cells. Yoga exercises induce more continuous and deeper breathing
which gradually burns, sometimes forcefully many of the calories already
ingested
Psychological Benefits :
Regular yoga practices creates mental clarity and calmness,
increase body awareness, relieves chronic stress patterns, relaxes the mind
centers attention and sharpens concentration.
Self – Awareness :-
Yoga – strives to increase self – awareness in both a physical
and psychological level patients who study yoga learn to induce relaxation
and then to use the technique whenever Pain appears. Practicing yoga can
provide chronic pain suffers with useful tools to actively cope with their pain
and help counter feeling of helplessness and depression.
Mental Performance :-
A common technique used in yoga is breathing through one
nostril at a time. Electroencephalogram (EEG) studies of the electrical
impulses of the brain have shown that breathing through one nostril results in
increase activity on the opposite side of the brain some experts suggest that
the regular practices of breathing through one nostril may help improve
communication between the right and left side of the brain studies have also
shown that this increased brain activity is associated with better performance
and doctors even suggest that yoga can enhance cognitive performance.
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Mood change and vitality :-
Metal health and physical energy are difficult to quantify, but
virtually everyone who participates in yoga over a period of time reports a
positive effect on outlook and energy level. Yogic stretching and breathing
exercise have been to result in an invigorating effect an both mental and
physical energy and improved mood.
Pride :-
Pride and especially anxiety about pride, is something which
Hatha yoga seeks to diminish or eliminate. To one who has been dejected
because he cannot do this work properly when he becomes tired, irritable or
haggard, any degree of refreshment may be accompanied by additional
degrees of self – respect. Furthermore, one who has benefited from yoga may
be moved to help to help his friends who are obviously in need, he may
instruct others and be rewarded with appreciation due a to teacher.
But if one succeeds in achieving skill which provides health and
self-confidence, one may justly raise his self-esteem simply by observing
himself living the improved results as an achieved fact.
Yog Sadhana and Health
Yog Sadhana for Mental Health –
Mental health refers to the overall well-being of an individual, it
is about the balance of the social, physical spiritual and emotional aspects of
life. Our mental Health is characterized by our personal growth, sense of
purpose, self, acceptance, and positive relationship with other people. It is
also highly affected by environmental factors like our family like, social like
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and our life at work. Our general well – being is decreased by any negative
experiences in any of these areas. Among the most common mental Illnesses
or mental Disorders are Anxiety and Depression.
Mental Health is the balance of all aspects of life - the social,
physical, spiritual and emotional It is the psychological state of well being
Learn about the different factors that affect your mental Health. Ex-Different
yog sadhana.
The Nutrient Cycle :-
Yoga Health are two words which are very closely related. The
yoga health benefits is widely known. Yog sadhana is there to aid both your
physical and mental health Therefore, Yogic in Yog sadhana do so for health
reasons. They want to ease their back pain or want to know a method to
relieve stresses.
Background on the nutrient cycle :-
The body is the temple of the spirit, and we should take care of
it as such, ultimately, the health of your body depends on the health of its
civing cells, the building. blocks of the tissue and organs whose diverse
functions are vital to our well – being. Cells and tissue need a proper
environmental for health. free of to-xing rich n the necessary supplies of
nutrients, and with an efficient communication system. The urgent need of
every cell is to obtain oxgenfuel its works and to get rid of waste carbon
dioxide quickly. Healthy lungs and heart are the first essential for the cells to
obtain the right food nutrients. By eating the right fered for at correct times of
a day, you will have a healthy digestions, and the blood will absorb and
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excrete waste products thoroughly. The micro-circulation around the cells in
the body’s foundation of health and vitality.
Yog Sadhana and the nutrient cycle :-
When you press an ones of the skin, it turns first paler, as the
blood is pushed away, and them red as it rushes back. This is how yog
sadhana work on your tissue, like a hand slowly and gently squeezing a
sponge to remove all the state, waste – bearing fluids and then stretching the
tissue to allow new life – giving nutrients an energy to circulate into the cells.
Breathing deeply as you hold the asanas sends more oxegen to the cells and
removes carbon – dioxide. Increased Venous return stimulates the heart to
contract more firmly in response. Yog sadhana also massage the vital organs,
and stimulate the digestive muscles to increase their peristalsis.
Yog Sadhana and pregnancy :-
Pregnancy is something most women anticipate. It brings both
fear and joy to parents, joy for finally having a body and fear of the risk that
goes with it. Pregnancy is the period from conception to birth. That is from
the time when a male’s sperm cell fertilizes the female’s ovum (egg) to the
time of delivery or a total of 40 weeks or 280 days. Some women go into
labour before the expected date of giving birth, resulting to premature infect.
pregnancy sysmptoms include missed menstrual period, morning sickners,
tenderness and swelling of breasts, fatigule, nausea, increased frequency of
urination, weight gain, mood swings, and sometimes may also include
cravings for unusual substances such as cornstarch. Pregnancy has a lot of
risks, though these risks are always worth taking. The complications may be
on the mother or the child. The risks include ectopic pregnancy where in the
fertilized egg implants outside the uterus and toxemia, a serious complication
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that occurs in the later stage of pregnancy and is characterized by high blood
pressure, extreme weight gain the protein in the urine. Health problems can
also increase the risk in pregnancy such as heart disease, high blood pressure,
liver disease, Asthma, epilepsy and sexually transmitted diseases The risk
relatively the highest during the first trimester are the first few months
because it is during this period that the infant’s most vital organs like the
brain, internal organs the arms and the legs are being formed. The second
trimester, on the other hand, is characterized by weight gain and the
continuous growth of the body in your womb. You will also notice that your
baby starts to move before the end of this trimester. Constipation and leg
cramps may also continue, this it is important to keep yourself healthy. In the
last trimester, in you may still continue to bed feel the discomforts you felt in
the second trimester in addition to this, you will also have the need to go to
the bathroom after and breathing can become harder. Your baby is growing
bigger and putting more pressure in your organs.
The yog sadhana can help you prepare your mind and body for
labor and birth as this help you focus to concentrate and keep your healthy.
The Yog Asana are gentle ways of keeping your body active and supple and
minimize the common pregnancy symptoms like morning sickness and
constipation. It can also help in ensuring easier labour and smooth delivery by
relieving tension around the cervix and birth canal and by opening the palvis.
The Breathing techniques can also become handy during labor. It also helps in
restoring your body shape, uterus, abdomen and pelvic floor, and in relieving
upper back tension and breast discomfort after childbirth. Special care,
however, is needed in choosing the yoga poses that you will practice, you
should avoid poses that requires laying an the back or belly.
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Photograph No. 7
Asana in Pregnancy
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For the first trimester, standing yog Sadhana are advised as this
will help strength the legs, promote circulation, generate energy and may
reduce leg cramps. It is also advisable to do some stretching such also the
hamstrings stretch to avoid sciatico. During the second and third trimester you
may reduce your time spent for yog saddana to prevent to fatigue and
Overwork. It is also not advised to practice from the tenth to through the
fourteenth week of pregnancy since these are crucial times. Supine poses
backbends and twisting can also be done with modification or if the body is
on an incline. Do not overstretch the abdomen : the emphasis of your wasting
poses should be and the shoulders and the upper back and not on the
abdomen. Avoid doing inversion person though some experience yoga sadhak
usually still feel comfortable doing this until seventh month. The following
are the yog sadhana that can help you in dealing with the symptoms of
pregnancy, ensuring smoother and easier delivery & faster recovery after
childbirth. poses that put pressure on the abdomen and other difficult poses
should not be done during advance. Stage of pregnancy.
Mountain Pose :-
The mountain pose, promotes the experience of stillness,
strengths relaxed power, and immovable stability associated with mountains.
This yoga asana and coming back to this stillness after other poses, is one of
the ways of becoming acquainted with stillness
Triangle pose (Trikonasana)
In Hindu art, the triangle is a potent symbol for the devine
principle and it is frequently found in the yantras and mandalas used for
meditations. The trikonasana or triangle pose concludes the yoga asana in our
basic session.
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Warrior Pose :-
The warrior pose stretches and strengthens the arms and legs,
increase stamina, improves balance and concentration, and can also relieve
backaches. If you one suffering from diarrhea, high blood pressure or neck
problems, you should take extra caution practicing this pose.
Standing side stretch pose :-
The standing side stretch is another asana with two lines of
energy radiating outward from your center. This is a simple yoga asana with a
wonderful stretch in which one line of energy reaches upward from your belly
and outward through the arm and one line travels downward through the legs.
Standing spread leg forward bend :-
Practicing the standing spread leg forward fold can strengthen
and stretch your inner and back legs and your spine. People with lower back
problems should avoid doing the full forward bend. For beginners, you may
use props like a folding chair to support your forearms.
Seated forward bend (Paschimothanasana) :-
Relax your body and mind, stretch your hamstrings, shoulders
and spine, relieve stress, and improve your posture and concentraction by
sadhana the seated forward bend. Learn how to do this properly and achieve
maximum results.
Hero pose (Virasana) :-
One of the fundamental seated postures is the hero pose. This
serves as the initial position for several Asanas. It strengthens the arches of
the feet, stretches the ankles, and improves postures. This yog sadhana is ideal
for people who have flat feet.
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Spread leg forward fold (Upavista konasama) :-
The spread leg forward fold is a yog sadhana which works
primarily on the hamstrings and add uctors. This energizes the body and
promoters inner calmness. In this section, know more, about yog sadhana and
learn how to perform is properly.
Head stand (Sirshasana) : -
Head stand is one of the basis yog sadhana in the world of yoga
is considered as the king of asanass because of its numerous effects on the
entiro body, Many yog sadhak believe that sadhana the headstand can help in
treating illnesses.
Plough pose (Halasana) :-
The plough pose stretches your spine, thus, improving sprinal
flexibility. It benefits the thyroid gland and abdomen, eases tension in the
shouldness and back, and reduces stress. Learn how to yog Sadhana the
plough pose in the section
Neck Exercises :-
Many people hold tension in their necks and shoulders, leading
to stiffness, bad posture and tension headaches. Yog sadhak can ease tension,
increase flexibility and tone the muscles. Learn some Neck exercises in this
section.
Ujjayi Breathing Technique :-
Ujjaji can help protect you from a host of disease by getting rid
of excess phelegm, wind or bile.
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Corpse pose :
The corpse yog sdhana is considered as a classic relaxation pose
and is yog sadhana before or in between Asanas as well as a final relaxation.
While it looks deceptively simple, It is actually different to perform.
Paschimothan Asana :- (The forward Bend)
Paschimothan Asana or the forward bend gives a complete
stretch to the entire back of the body, from the skull down to the heels. In
Sanskrit, ‘Paschim’ means back and ‘uthan’ meanls stretch. It is a simple yet
powerful position to practice. The original posture is strenuous, but beginners
can try out an easier version which is explained below. This asasna can be
perfected only after a weeks practice.
Benefits :-
Gives flexibility to the spine restores youthfulness, and acts as a
medicinal did for back ache and stomach troubles. Strengthens the sex glands
and massages all the abdominal organs.
Bhujanga Asana (The cobra Posture) :-
Bhujanga or cobra poster is a popular asana and it is always
practiced as the first in a series of backward bending movements. In this
asanas the spine is arched backward gently promoting flexibility.
Benefits :-
Increase flexibility, rejuvenates spinal nerves and brings a rich
blood supply to the spinal region. Activates and energizes the upper areas of
the body like the chest shoulders neck, face and head, giving a youthful
appearance. Corrects various abnormal troubles like constipation, indigestion
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and increase appetite it has some special benefits for women. Helps relieve
problems of the uterus ando varies and menstrual problems. A regular practice
of this asana makes child birth easy.
Dhanur Asana (The Bow) :-
Dhanur Asana give a full backward bend to the whole of the
spine and all the nuscles of the back from the neck to the lower back or
lumber regaion. Bhujanga, locust and dhanur forms a series of execises
beneficial to the body when practiced together. As the forward bend flexes the
spine, the bow extends it.
Benefits :- Activates and streng then all the major and minor joints of the
body streng thens all the abdominal muscles and organs. Develops digestive
power and removes extra weight an fat from the stomach and waist areas.
Enhance the elasticity of the spine. Chest, lungs and neck are strengthened
and activated, benefiting people suffering from asthma and other respiratory
problems. For woman, it corrects menstrual and other troubles related to
reproductive organs.
Sarvange Asana (The shoulder stand)
The sarvanga Ashana is one of the most treasured, Asanos said
to beneft the whole body. In this asana the whole body weight rests on the
shoulders and the neck and upper back regions are stretched to the limit.
Beginners should practice the sarvanag asana in a moderate way and
gradually attempt the full posture.
Benefits : -
Strengthens and balance the function of the thyroid which
supervises the other glands in a most effective way. As a result of the reverse
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blood circulation due to this asana, it brings youthfulness, strength and
nourishes the inner cells, tissues and all the organs. It cures impotency,
frigidity, lock of power and gives vitality to the sadhak. Centralizes the blood
supply in the spinal column and stretches the spine helping to keep it strong
and elastic.
Hala Asana – (The plough posture) :-
Hala Asana or the plough posture is a valuable asana as it has
some unique qualities and excellent benefits. It is an extreme. Forward
bending exercise which promotes strength and flexibility in all the regians of
the back and neck. It can be performed in two ways ; the only difference is in
the position of the hands. Beginners can practice the easier one which is
explained in different poses.
Major Benefits :-
Energizes and naurishes the sexual glands and brings strength
and vitality to them. It has medicinal effect for impotency and frigidity
Exerciese every inch of backbone and surpasses all other asana to bring
flexibility to the spine. Reduces excess weight without weakening the body.
Improves the blood circulation and nourished many of the essential internal
organs. Regular practices of this asana
Maintains inner balance and helps to develop mental and
physical poise
Shava Asana (The Corpse Pose)
Shava asana means the posture of a dead body. Also called
‘Yoga Nidra’ or yogic method of sleep. It is one of the most valued and
highly desired asanals of the yoga system. This asana necessitates the relaxed
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condition of both the body and the mind. Bring the head back to the centre
and focus the mind on the breath.
Benefit :-
1) Beneficial for insomnia (Lack of sleep), for feeling fresh after a tiring
day. This asana gives rest and relaxation for the whole body and mind.
2) It's the best asana for relaxing and has to be done after completion of
all the asana.
3) Shavasana slows all the activities, thus provides maximum rest to all
the organs.
4) It slows down the heart rate and reduces the blood pressure.
5) It increases the mind power and concentrating ability.
6) It helps to still agitated mind and improves the focus of the mind to
make it sharp and alert.
7) It calms the brain; reduces stress and mild depression.
8) It allows the proper flow of prana around the body.
9) This is the best pose to rejuvenate the senses as it relaxes the body,
mind along with the spirit.
Trikonasana :
Trikonasana is derived from the Sanskrit word ‘tri’ meaning
‘three’ & ‘Kona’ means ‘corner’ or ‘angle’ since the pose resembles to that of
a threee corner or three angle hence the name
Benefits of Trikonasana :-
1) Trikonasana is the best asana for routine practice
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2) The forward bending and the shoulder lifts stimulate the blood how to
all the parts of the body
3) It relaxes the back, shoulder, legs and the arms and increases the blood
few to the vital organs especially the brain.
4) The things, calf and the hamstring muscles are stretched with
Trikonasena
5) The slight twist performed during Trikonasana aids to provide
suppleness to the spine.
6) It stretches the spine, opens the torso & allow sufficient blood How to
the muscles of the back and the spine.
7) The spinal discs are flushed with ample blood supply thus aids to
relieve lower back discomforts
8) Trikonasana is best to improve concentration and balance.
Therapeutic benefits of Trikonasana
• Helps to reduce stress
• Removes problems associated with anxiety
• Good for improving the chances of conceiving in cases of infertility
• Patients with complains of sciatica problems are relieved of the pain to
some extent with regular practice of Trikonasana
• Menopausal Symptoms are eased with Trikonasa
Contraindications with Trikonasana
Hypotension – Cow blood pressure hypotension
• Heart ailments
• Headache
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• Problems associated with neck – stiff neck etc.
• This asana focuses especially on the things region and hence good for
muscles of the areas adjoining this area including the hips, grain, kness
and also the calf muscles.
• The twisting and forward bending in Trikenasan stretches the muscles
of the shoulder, chest and the spine.
• Sideward twisting allows massaging the abelominal organs and
improess their functioning.
• It aids the digestion and reliance problems associated with abdominal
discomforts
• It builds up the strength of the lower back and the upper legs, there by
removing the tension of the lower and upper back, hips and the
hamstring with the tswishing and stretching performed in trikonasana,
• Trikonasana is important for improving balancing and sence of -
coordination.
Padmasana :-
Padmasana comes from a Sanskrit word ‘Padma’ meaning lotus
and ‘asana’ meaning seat or posture, hence also called the lotus pose. It is also
known as kamalasana. ‘Kamal’ stands for lotus. Padmasana it thus a lotus
pose.
The lotus is a very beautiful flower with special significance in
spite of staying in the mud, it remains unaffected by the muddy water.
Similarly, staying firm and adhered to the self and the inner conscience
without getting affected with the materialistic desire and worldly matters, to
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soar higher and higher is symbolised by the lotus – the most importance and
basic yoga pose.
“Place the right foot on the left thigh and the left foot on the
right things, with the soles upwards, & place the hands on the thing, will the
plams upwards. This is called padmasana, the destroyer of all diseases. It is
difficult of attainment by everybody, but can be learned by the intelligent,
people in this world”.
Padmasana is the basic yoga posturs for meditations as it keeps
the mind still & alert anddeyelops deep concentration.
The body remains steady with the straight back and the mind is
focused while performing padmasana. Padmasana is also an important pose
while performing various breathing exercise and various types of asanas
Tadasana :-
“Tada Means a mountain and sama upright, unmoved, ‘Sthiti’
means standing still ‘Tadasana’ therefore, implies a pose where you stand
firm and erect like a mountain ‘Tada’ also means a palm tree growing
straight. This is the basic standing pose.
Benefits :-
1) Tadasana is useful for an alert body and mind. It induces lightness and
agility. If practiced as in the picture here, it also relieves stiffness in
shoulders and back and tones ankles and knees.
2) The asana tones the leg muscles and removes stiffness in legs and hips
3) It relieves backaches and neck sprains and straingtens the ankles and
neck.
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Utthita Trikonasana :-
“ Utthiita” means extended and ‘trikon’ is a triangle.
Benefits :-
1) The asana tones the leg muscles & removes stiffness in legs and hips.
2) It relieves backaches and neck sprains and straightens the ankles and
neck.
Upavishthakonasana :- (Upavistha : to be seated ; kona ; an angle)
Upavishthakonasana is a sitting postural where you extend the
legs sideways.
Benefits :-
1) Extending legs sideways relieves sciatica pain.
2) The posture not only prevents hernia but also helps correct some of its
minor forms
3) There is an increased blood supply to the lower abdominal region and
therefore it is quite effective for disorders of the reproductive organs.
4) In women, it regulates menstrual How and stimulates the ovarises. It
also relieves the abdominal pain and discomfort that many women
experiences during menstruation.
Supta Padangustha Asana :
Prasarita Padottanasana :-
‘Prasarita’ means to spread apart. ‘Pada means a fest’. ‘ot’
means intensity while ‘tan’ means to stretch. As the name suggests in this
asana legs are spread out and stretched intensely.
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Benefits :-
With the asana, the hamstring muscles are fully developed,
while blood is mode to how to the trunk and head. Those who cannot do
sirsasana (headstand) can benefits from this pose, which increase digestive
powers.
Adho mukha shavasana :-
‘Adhomukha’ means face downwards ‘Svana’ Means a dog.
This pose resembles a dog stretching itself with head an forelegs down and
the hind legs up, hence the name.
Benefits :-
1) The asana enhances blood supply to the brain
2) It gradually activates the endocrine glands
3) Regular practice increase intellectual clarity, improves will power,
respiration and digestion.
4) Minor ailments such as common cold, cough and sore throat can be
cured.
Shalabhasana
Benefits : -
1) Shalabhasana strengthens the muscles of the lower abdomen.
2) This asana is good for digestion & constipation.
3) Shalabhasana exercises the legs, hip's thighs, buttocks, diaphergm and
the wrists.
4) By exereising the diaphragm it also strengthens the lungs and expands
the chest.
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5) It directly massages the heart and improves the blood ciruulation and
its functioning.
6) Back muscles are strengthened with shalabhasana.
7) This is the best asana for ladies with menstrual irregularities; it affects
the ovaries and uterus, Thus correcting the disorders.
8) By Sadhana shalabhasana the odema of the ankles and the feet is also
alleviated.
9) This asana relieves lumbago, rhematism and arthritis.
10) It's a good asana for reducing fat and thus useful for obese persons.
11) The lower lumbar and the sacral areas of the spine becomes flexible
contraindications- 1) High Blood Pressure 2) Heard disease 3) Asthma
4) Backache problems.
Pranayam
Pranayam is a science of breath control, with which the sadhak
experiences the vibrant health. It's not only a single inhalation followed by a
single exhalation, but is divided into four stages to profit from the breathing
exercises. The four stages are 1) Puraka 2) Antara Kumbhaka 3) Rechaka
4) Bhaya Kumbhaka.
Breathings : -
While performing padmasana, breathe with a regular pace and
rhythm. By taking the air (i.e. pran vayu) gently upwards and releasing it out
slowly; allowth the mind to relax and the body and soul also gets refreshed.
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Kapalbhati
When inhalation and exhalation are performed very quickly,
like a pair of bellows of a blacksmith, it dries up all the disorders from the
excess of phlegm, and is known as Kapalbharti
Benefits of Kaplbhati
1) Cleans the body
2) Purifies blood and makes the brain clam
3) Assists in combating asthma, diabetes and nervous system disorders.
4) Cleans the nasal passage.
Kundilini and the Nadis :
The Nadis are nerve channels or tubes in the astral body through
which the prana flows. Asanas and Pranayamas are designed to purify the
Nadis for the prana to flow freely. If Nadis are blocked, the prana cannot flow
easily and freely and results to poor healthy. According to ancient yog sadhak,
there are about two thousand Nadis of all these Nadis, the most important ios
the Sushumna. The function of the Sushumna can be compared to the
functions of the spinal cord in the physical body. On either side of the
Sushumna are two other Nadis called the Ida and the Pingala which
correspond to the sympathetic ganglia of the spinal cord as shown in the
cross-section of the spinal vertebra. Kundalini, which is a dormant or static
energy and is depicted as a coiled snale, is located at the base of the
Sushumna in the Muladhara chakra. This energy is awakened by the sadhana
of pranayama and other yog sadhana, yog sadhak will eventually experience a
development in sadhak and sadhika physical and mental health. According to
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some studies, this is manifested by a generalized reduction in multiple
physiological and biochemical makers, such as decreased heart rate, decreased
respiration rate, decreases plasma cortisol which is a major stress hormone,
decreased pulse rate, and increased EEG (electroencephalogram) alpha which
is a brain wave associated with relaxation. During yog sadhana, one goes
through s state of deep relaxation, while his mind's awareness level is
increased. This results in faster reactions, greater creativity, and improved
comprehension.
Gyan Mudra
When all the elements
Are in a balanced state
It leads to harmony and
a state of well – being
whereas – the imbalance
can be corrected with the
help of mudra ean also
called the science of Mudras
The Mudra :-
Place the tip of the index finger and the thumb in close
approximation to each other, without presseing them hard against each other.
It said that the index finger represents Jupiter, which is the source of energy
and knowledge. The mudra is practiced for powerful pranayama or higher
asanas.
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A) Physical medical benefits of Gyan Mudra :-
1) Improves memory
2) Cures is somnia
3) Ensures peace of mind
4) Incites spiritual feeling
5) Improves the working of the mind
Spiritual benefits of Gyan Mudra :
This is said to be the best mudra for those who wish to develop
tetepally also good for those who want to acquire extra sensory abilities.
B) Bhairava Mudra
Bhairva Mudra thus represents a meditative Mudra or a
Medifative posture that carries one to the highest summit of divine
consciousness.
Benefits - 1) Induces a feeling of surrender
2) Gives peace and stability to the mind.
C) Shambhavi Mudra
To sit in padmasana or sidhasana with the eyes looking in the
void focusing on the mid eyebrow.
Benefits of this Mudra
1) This Mudra releases the tiredness and continues tension in the eyes due
to the over work.
2) The mental stress is released and the eye muscles get new strength.
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Photograph No. 8
Types of Mudra
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3) This Mudra is said to work remarkably on the growing children and
also adolescents for emotional blance.
4) A regular sadhana of this Mudra may even induce higher consiousness.
D) Linga Mudra :
Scientific advantage mudras are finger postures, like the body
postures in yoga. There are sevar mudras, which are helpful in curing health
imbalance among one is the linga mudra, which is mainly practiced during
winter to cope with colds
Mudras are finger postures, like the body postures in yoga.
These are several mudras which are helpful in curing health imbalances
among one is the linga mudra, which is mainly practiced during winter to
cope with colds.
The pose :
Ling a mudra is performed by interlocking the palms, while
keeping the left thumb straight painting upwards.
Advantages :-
1) The linga mudra is important to those individuals who suffer from cold
and congested chests and are prone to get cold attacks due to the mild
changes in the weather.
2) This practice booste the immune system and loosens the mucus that
has been collected in the lungs.
3) It produces heat, which makes the body more resistant to cold and
coughs.
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Nutrition Education
Nutrition education has been defined as educational measures
for inducing desirable behavioral changes for the ultimate improvement in the
nutritional status of individual and family (Bagchi, 1987). Nutrition education
is an integral part of all nutrition intervention programmes. For the success of
nutrition education it is necessary to make it pragmatic by studying it is
necessary to make it pragmatic by studying the food habits and modifying
them according to the local availability of food items and dietary pattern
(Deshpande, et.al. 2003).
The present review of literature has following classification.
1) Concept of nutrition education
2) Review highlighting the need of nutrition and health education in Yog
Sadhak, Non Yog Sadhak, Yog Sadhika and Non Yog Sadhika
3) Knowledge, attitude and practices followed by Yog Sadhak, Non Yog
Sadhak, Yog Sadhika and Non Yog Sadhika.
Concept of nutrition education : -
The problem of malnutrition in Indian children exists despite 60
years of independence. Researchers have demonstrated that at similar income
levels, there were significant variations in diets of children depending on the
awareness and literacy status of women (FAO, 1998) studies have shown that
wide variations existed in the Sadhana between Yog sadhak starting from the
initiation of complementary feeding. (Dahiya, Kapoor, 1992; Subbulakshmi et
al, 1990) which in turn influence the nutritional status of Yog Sadhak Thus,
according to above definitions, nutrition education is responsible for
promoting health of target vulnerable sections through nutritional behaviour.
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Bekar (1977), Thus, selection of message and method are
crucial to the success of any nutrition education programme. The target group
also differs in various contexts. In the East Asian Context, it is either an
illeterative or very low literate group need, nature of group demographic
characteristics of the target group must be known for the success of nutrition
education programme. The nutritional status of an individual is the final out
come of many interacting factors. The food habits and practices reflect the
cultural, social and educational values and the economic conditions of a
community. Nutritional well being of a population depends upon the
interaction of a multitude of socio-economic and cultural factors. Education is
the process of bringing in desirable changes in human behaviour in
knowledge, attitudes and skills either in all, or one or more of them (Reddy,
1976). All nutrition education programmes are aimed at a poritive change in
knowledge, attitude and practices with regard to food and nutrition, (Devadas
et al, 1986). The importance of nutrition education as a means for improving
the nutrition of the community in the developing countries has been
increasingly realised during recent years (Swaminathan, 1985).
Nutrition education (NE) should stress on the current nutritional
deficiencies prevalent in the community and their prevention by the use of
local foods. It is good to remember that there is a lot of good in the practices
of present day regional groups that have enjoyed good health and longetivity.
In Nutrition Education people must be encouraged to retain the existing
beneficial food habits and add other foods, which may help to meet their
nutritional needs. Successful Nutrition Education reinforces the existing
cultural pattern and brings about only qualitative improvement by using
available food resources (Mudambi, 2007).
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The Effect of yog sadhak :-
Khare et al., (1988) selected 128 cases comprise of 44 runners
40 smokers & 40 subject performing yog sadhak were studied for period of
three months regarding the effect of total cholesterol and seum lipoproteins
level. 20 healthy controlled subjects of similar age graup were matched with
above cause. Their values were compared.
Smokers had lower level of HDL-C yogic and rurrnign causes
the rise in HDL – C Yog sadhak and running have definite value in lowering
total cholesteiol LDL – C & HDC – C. Results showed that total cholesterol
was increased amongst age group 40-60 yr. as compared to 20- 40 yr. as male.
Both runners and yog sadhak had simiar level of serum liprotein and total
cholester ol.
Karambelkar et al. (1981) attempted the investigation to
examine the effect of three weeks yoga training on the cholesterol level of the
17 female subjects of the teachers training certificate in yoga the yog sadhana
programme consisted of 25 yog. Sadhak as recommended by NFC syllabus.
Yog sadhana imported daily except for Sunday. It was observed significant
reduction in mean cholesterol of these subjects. No significant changes were
observed in weight and skin fold during this period.
Electro myographic (EMG) studies had conducted on the
performance of asanas by karm belkar, et al., (1969) the findings showed the
muscle activity, of degree of excellence in the pose and comfortable position.
Duration of holding the pose was changed as a result of practicing the asanas.
According to the perceptions of patanjali yog sutra. The two asanas
investigated were the paschimotanasana (posterior stretching) and posture an
66
Ardhamatsyend rasana (half-spinal twist) the EMG activity was registered
from the laissimus dorsi, gluteus maximus biceps from Femories and
gastrocnemius muscles during the performance of these postures. The
improvement in relaxation of the gluteus maximum was significant for
paschimatonasana and Ardhamatsy-endrasana on both left sides. Relaxation
of biceps Femoris was statistically significant only for paschimatanasana it
was paschimaton asana. It was increased in every subject from 10% - 50%
Gopal et al. (1975), investigated for EMG amongst two group of subjects.
One group had been trained two asanals for a period of six months; the second
group and had no pervious training training in yoga but reular engaged in
dynamic Exercise. During the performance by both groups of a sequence of 8
asanas various EMG recording were obtained. In each of the non integrated
EMG was greater for the untrained subjects than for the trained subjects.
Training apparently made the performance of asanas involve less muscular
work.
It was found with yog sadhana that there was increase in
flexibility.
Hemoglobin :-
The effect of dynamic exercises the bloods oxygen transport
capacity changes only slight with normal variations in hemoglobin content.
On the other hand, a significant decrease in the iron content of the Red blood
cells, as occur in iron deficiency anemia, cause a decrease in the bloods
Oxygen carrying capacity and corresponding reduced capacity for sustaining
even mild aerobic exercise Gardnes, et al. (1975), had attempted a study on 29
iron-deficient anemic men and women with low hemoglobin levels were
placed in one of two groups; on group received. Intramuscular
67
Davis, J. E. and N. Brewer (1935), found that blood volume first
falls, then rises, above normal during a four to nine weeks training period in
men & women. The increase blood volume persisted about four weeks after
cessation of training. Kjellberg and other, 1934;, observed similar result,
blood volume were found to be 10% - 19% higher after training before They
also found blood than volume was as much as 41% - 44% higher in the
athletically trained grouped than comparable untrained group.
Douglas, et al. (1984) Attempted a study on high low dosage
iron supplementation in iron deficient, endurance trained females. Females
subject engaged in endurance. Exercises were screened for iorn deficiency by
blood. 12 Females who met these criteria volunteered to participate in the
study. The subject were assigned to either a low dosage or high – dosage of
iron
Supplementation. Dietary intake of recolded for 7 days analyzed
to provide means daily intakes of iron, energy protein carbohydrates and fats.
Pre supplementation hemoglobin values averaged 11.7 gm / dl, and 13.2 gm /
dl/ for the high dosage group and low dosage groups respectively subjects
demonstrated progress to the more advanced stage of iron deficiency
indicated by hemoglobin level less than 12 gm / dl.
Increase of total Hb were found in dogs and humans as the
result of physical conditioning these increased seem to parakeel the incesed
blood volume, so that no increased hemoglobin construction seemed to occur.
Indeed, Dill & associates, 1974; found that hemoglobin construction to be
four percent n highly trainced runners than in controls. They concluded that
endurance othertes have thin blood but so much that, their total hemoglobin
68
exceeds than that of nonathletic in 1949, Canstrup et al., showing that total
amount of Hb rather than the contraction in the blood determined factor for
richening a maximal V02.
The effect of Yog Sidashana :-
Khare, et al. (1989) A group of 25 healthy adults who were
performing yoga and age matched controls were compared in this study. The
examination included biochemical and hematological and ventilator function
tests. Slowing of pulse rate, corrective improvement in Hematological values,
significant decrese in blood.
Sugar with increase in plasma, protein specially albumin were
noted in this study. Mild expiratory how’s were found to have appreciable
improvement in majority variables have been among the most frequently
measured physiological vaniables in scientific study of yoga. A number of
studies have found the basal respiratory rate to be lower in the subjects who
yog sadhana routine for sometime.
P.V. Karambelkar (1969), of the gluteus maximum was
significant for Paschimatanasana and Ardha-Matsyendrasana on both right
and left sides. Relaxation of biceps femoris was statistically significant only
for Paschimatanasana. It was seen that the duration of maintenance of asana
was increased in every subject from 10% to 50%.
Gopal et al. (1975), investigated two groups of subjects : one
group had been trained in asanas for a period of six months; the second group
had no previous training in Yoga; but regularly engaged in light exercise.
During the performance by both groups of a sequence of 8 asanas, various
EMG recordings were obtained. In each of the asanas the non-integrated
69
EMG was greater for the untrained subjects than for the untrained subjects
than for the trained subjects. Training apparently made the performance of
asanas involve less muscular work. Thus in both the above studies it was
shown that the performance of asanas involve less muscular work. It is found
that an easily recognised benefit of the practice of Yogic exercises is
increased flexibility.
Dhanaraj (1974) measured a number of physiological variables
and their changes after training either in Yoga or in the programme of
physical fitness. The six weeks of training for yoga group consisted of 15
minutes of selected asanas and two minutes of Pranayama. The six weeks of
5BX training consisted of 11 minutes for 5BX. standard graded sequence of
exercises and 4 minutes of additional exercises. He found that after only six
weeks of daily practice of the yoga routine, there was significant increase in
flexibility as measured by the Wells Sit-and-Reach Test. Post-detraining
showed decrease in the flexibility for Yoga group which was significant.
V. Robson Moses (1972), also considered changes in flexibility
of the left ankle, the hip, the hip and the trunk combined and the neck.
Measurements were made before and after ten weeks of training in selected
postures and breathing exercises in Yoga to the experimental group.
Statistical analysis showed significant increases in flexibility for the yoga
group as compared with the control group for hip, hip and trunk and neck
although not for ankle.
M.L. Gharote (1973) evaluated the effect of 3-weeks yogic
training programme recommended in the NFC syllabus on the different fitness
factors as measured by the Fleishman Battery of Fitness Tests. When the
scores of different tests were converted into an overall fitness index Gharote
70
found that the 3-weeks of Yoga training caused statistically significant
positive changes in the fitness index for both males and females. In another
study investigating the effects of a nine weeks Yogic training programme on
physically conditioned young males Gharote and Ganguly reported similar
significant improvement in the physical fitness index derived from Fleishman
Battery of basic fitness tests as a result of yogic training programme. The gain
in extent flexibility was particularly highly significant in the experimental
group undergoing yogic training. Studied the effects of the Yogic exercise
programme of six weeks duration on the 5 tests of National Physical Effi-
ciency Drive using secondary school boys as subjects.
C. Giri (1966), "Yoga and physical fitness with special
reference to athletics," Giri included 80 meters sprint, 400 meters Run,
Cricket ball throw, Pull-ups and Running Broad jump. He found a significant
improvement among the subjects of experimental group in all the five tests as
a result of yogic training. When the group discontinued the practice of yogic
exercises for the same period of six weeks the effect gained was significantly
lost.
R. Therien (1959), "Influence of a 5BX and a Hathayoga
training programme on selected fitness measures," that the blood flow in the
finger was greater during the head stand than during either the horizontal
supine position or the erect standing position. The forehead skin temperature
increased and the skin temperature of the dorsum of the foot decreased during
the headstand as compared to other body positions found that after 6 weeks of
training, both yoga group and 5BX group demonstrated decreases in the heart
rate in basal state by a small but statistically significant amount. There was no
appreciable change in the control group.
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Gopal reported that subjects who were trained for 6 months in
yoga demonstrated a lower heart rate during the performance of a variety of
yoga practices than those who performed them without previous training off
the practice of yogic breathing exercises and of hyperventilation by yoga
students, mean heart rate was found 45 by Wenger13 to be higher than the pre-
exercise level. The elevation was 2 beats per minute during Bhastrika, 4
during Ujjayi and 12 during Kapalbhati. The elevations were much greater in
hyperventilation, amounting to increases of 28 to 32 beats per minute.