YOGA FOR HEALTH AND HEALING SOME BASIC YOGA PRACTICES FOR THE PREVENTION AND CONTROL OF VARIOUS MEDICAL CONDITIONS
Compiled & Edited by Yogacharya Yoga Vibushan
Dr. Ananda Balayogi Bhavanani M.B.B.S, A.D.Y, D.S.M, D.P.C, P.G.D.F.H, P.G.D.Y, F.I.A.Y
Chairman & Consultant Yoga Therapist International Centre for Yoga Education and Research and Yoganjali Natyalayam Puducherry, South India. www.geocities.com/yognat2001/ananda www.icyer.com 1
© 2008 By Yogacharya Dr Ananda Balayogi Bhavanani All rights reserved
First Edition
: Puducherry 2008
Published by
: Dhivyananda Creations 44, 1st Cross, Iyyanar Nagar, Puducherry - 13. South India. Tel : 0413 - 3203314 e-mail :
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Dedicated to The Greatest Guru in My Universe
The Lion of Puducherry
Yogamaharishi Dr.. Swami Gitananda Giri Guru Maharaj Dr (24.07.1907 - 29.12.1993)
Who protected the Purity of Rishiculture Ashtanga Yoga with his Mighty Roar of Truth 3
CONTENTS
4
Introduction
1
Warning and Cautionary Advice
2
Some Principles of Yoga Therapy
3
Planning Your Daily Practice
4
Some Physiological Benefits of Yoga
5
Some Psychological Benefits of Yoga
6
Some Biochemical Benefits of Yoga
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Yoga for Diabetes Mellitus
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Yoga for Hypertension
15
Yoga for Respiratory Disorders
22
Yoga for Neck and Upper Back Pain
30
Yoga for Obesity
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Yoga for Metabolic Disorders
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Yoga for Low Backache
66
Yoga for the Digestive Problems
75
Yoga Practices for Women’s Health
79
Yoga Practices during Pregnancy
85
Yoga for Menopausal Problems
92
A Yogic Approach to Stress
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INTRODUCTION In the modern world Yoga is almost universally pursued as a discipline for fitness and health and has proven to be highly effective as such. The majority of people pursuing Yoga today do so with a sincere expectation of some health related benefits to improve their life and function. Yoga’s comprehensive methodology includes many techniques that serve the popular goals of enhancing or restoring fitness and health. It is a psycho spiritual discipline that also contains a therapeutic component which offers an unusual comprehensive and practical perspective for modern medical care. When we look at the history and development of Yoga over millennia, Yoga was never really intended as a therapeutic modality for the imbalanced or sick individual but was codified for the normal person interested in higher evolutionary endeavor. Yoga is not merely a physical or psychological therapy though it surely contains a therapeutic element. It is a tradition of psycho-spiritual growth leading to inner peace and freedom. This book takes a look at a few representative Yoga practices that can benefit those suffering from various health related conditions such as diabetes, cardiovascular disorders like hypertension, respiratory disorders like asthma, musculoskeletal disorders like low back and neck pain and digestive disorders; in addition, it offers a Yogic approach to stress. It also provides some Yoga practices for the general health of women and in particular the important period of every woman’s life, that of pregnancy.
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WARNING AND CAUTIONARY ADVICE •
All practical techniques of Yoga including Surya Namaskar, Asanas, Kriyas, Mudras, Pranayamas and Yogic relaxation should be learnt directly from a competent and experienced Yoga teacher or Yoga Therapist properly qualified in Yoga.
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Attempting to learn and practice Yoga techniques through any other method is fraught with danger and difficulty.
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Information given in this book is not meant to be a substitute for the direct and personal instruction from a Yoga Teacher nor for the competent medical advice of a Medical Doctor.
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If you are suffering from any health related ailments, you are best advised to consult a qualified Medical Doctor or Yoga Therapist before embarking on the practices outlined in this book.
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SOME PRINCIPLES OF YOGA THERAP Y THERAPY •
Become aware of your body, emotions and mind
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Improve your dietary habits
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Facilitate the natural elimination of waste from your body by the practice of Yoga Shuddi Kriyas such as Dhauti, Basti and Neti.
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Relax your whole body from toes to head
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Slow down your breath by making it quiet and deep
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Calm down your mind and focus it inwardly
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Improve the flow of Healing Pranic Life Energy to all parts of your body, especially to those diseased parts, thus relaxing, regenerating and reinvigorating yourself
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Decrease your stress level by fortifying yourself against the various omnipresent stressors in your life
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Increase your self reliance and self confidence
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Remember that ultimately “YOU” are responsible for your health and must take the initiative to develop positive health to tide you over challenging times of ill health.
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Health and happiness are your birthright, claim them and develop them to your maximum potential.
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PL AN NING YOUR DAIL Y PRACTICE PLAN ANNING DAILY •
In the early morning before sunrise, sit for some quiet contemplative and meditative time.
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Follow it with 30 to 40 minutes of Surya Namaskar and Yogasanas, closing your session with 5 to 10 minutes in Shavasana.
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In the early evening take some time for Pranayama and contemplative sitting for 20 to 30 minutes
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Remember that regular and sincere daily practice is a must.
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Remember that all the ensuing benefits depend upon your regular and sincere practice.
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All Yoga practices must be only performed either on an empty stomach, 4 hours after a major meal, or 2 hours after a small meal.
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Do not practice complicated Yogasanas when you are very tired or during menstruation.
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Simple Yogasanas and Pranayams, as well as Meditative sitting, can be practiced by women even during menstruation.
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Better to start on a simple schedule and build it up with regular practice that to start “over the board” enthusiastically and stop midway.
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SOME PHYSIOLOGICAL BENEFITS OF YOGA •
Stable autonomic nervous system equilibrium, with a tendency toward parasympathetic nervous system dominance rather than the usual stress-induced sympathetic nervous system dominance
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Pulse rate and blood pressure decreases
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Respiratory rate decreases
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EEG - alpha waves increase. Theta, delta, and beta waves also increase during various stages of meditation
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Cardiovascular efficiency increases.
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Respiratory efficiency, amplitude and smoothness increases, tidal volume, vital capacity and breathholding time also increases
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Gastrointestinal function and endocrine function normalizes.
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Excretory functions improve
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Musculoskeletal flexibility and joint range of motion increase and posture improves
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Strength, resiliency endurance and energy level increase
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Weight normalizes
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Sleep improves
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Immunity increases
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Pain decreases
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SOME PSYCHOLOGICAL BENEFITS OF YOGA •
Somatic and kinesthetic awareness increase
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Mood improves and subjective well-being increases
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Self-acceptance and self-actualization increase
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Social adjustment increases
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Anxiety, depression and hostility decreases
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Psychomotor functions such as grip strength, balance, dexterity and fine motor skills, eye hand coordination and reaction time, steadiness and depth perception, and the integrated functioning of body parts improve
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Cognitive functions such as attention, concentration, memory and learning efficiency improve
SOME BIOCHEMICAL EFFECTS OF YOGA The biochemical profile improves, indicating an anti-stress and antioxidant effect which is important in the prevention of degenerative diseases. • Decreased Levels of: Blood glucose, total white blood cell count, total cholesterol, Triglycerides, LDL and VLDL. • Increased Levels of : HDL cholesterol, ATPase, hematocrit, hemoglobin, thyroxin, lymphocytes, vitamin C and total serum protein.
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YOGA FOR DIABETES MELLITUS Yoga can play a major role in the prevention and control of diabetes mellitus that is turning out to be one of the major killers of the modern world. Yoga is of special value in those suffering from Type-II or Non Insulin Dependent Diabetes as it helps to sensitize the body cells to the insulin and helps the body fight the hyperglycemic state in a more effective manner. The healthy exercise and weight loss produced by Yoga as well as the dietary aspects when followed religiously and regularly can help prevent and control this disorder to a great extent. •
It is important to use up the excess blood sugar through regular exercise. Walking whenever possible, skipping and swimming are good adjuvants to Yoga therapy.
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Eat regular small meals with complex carbohydrates.
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Avoid refined foodstuffs and junk foods.
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Take lots of green vegetable salads, bitter gourd and neem.
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Maintain good hydration
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Take adequate rest and don’t overtire yourself with unnecessary stress.
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YOGA FOR HYPER TENSION HYPERTENSION The cardiovascular system is controlled by the Autonomic Nervous System and a Yogic approach to life can bring about a balanced activity of this system. This helps control the excessive rise of blood pressure in hypertensive patients and also produce an improvement in checking other major risk factors including obesity and hypercholesterimia. Yoga can benefit patients of coronary artery disease when the Yogic life style changes are incorporated into the daily life. •
Eat regular meals with green vegetable salads, fresh fruit juices and sprouts, rich in potassium and calcium.
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Eat less salt.
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Garlic and onion help reduce the blood pressure.
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Maintain good hydration.
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Loss of weight will also help reduce the blood pressure.
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Avoid Tobacco, coffee, tea.
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Make a conscious effort to avoid stress and cultivate a healthy attitude towards the stress that cannot be avoided.
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Take adequate rest and don’t overtire yourself with strainful activities.
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YOGA FOR RESPIRA TORY DISORDERS RESPIRATORY Yoga has a major role to play in the control of respiratory conditions such as the chronic obstructive airway disorders that include bronchial asthma, chronic bronchitis and emphysema. It also helps reduce the various nasal allergies and increases respiratory function at all levels. The benefits of improved exercise tolerance, faster recovery after exercise, decrease in inhaler use and improvement in bronchial provocation response have been documented in various scientific studies. •
Do not over tire yourself as it may precipitate a respiratory crisis. Regular graded exercise is good to help develop exercise tolerance.
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Brisk walking is also effective. Try to breathe in the Savitri Pranayama (2:1-2:1) ratio as you walk.
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Maintain good hydration by drinking atleast two to three litres of water a day.
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Try to restrict all mucous-forming foods such as milk and milk products, groundnuts (peanuts), refined products, soda drinks, pastries and sweets, especially chocolate.
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YOGA FOR NECK AND UPPER BACK P AIN PAIN Pain in the neck and upper back is a common complaint from so many patients approaching the doctors today. Typists, Computer operators, Drivers of vehicles, Coal miners and those in occupations involving carrying and lifting heavy weights on their heads are the main suffers. Yoga strengthens the muscles of the neck, improves posture and reduces stress thus helping relieve this common complaint when done with regular practice and life style modification. •
Do not lift heavy weights on head or back
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Don’t sit in the same position for a long time as done by so many computer workers
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Change your position and stretch as much as possible with breaks in between you work
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•
Don’t tire yourself by overstraining
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Take adequate rest whenever possible
YOGA FOR OBESITY Obesity is a public health problem and is a major risk factor for numerous conditions such as diabetes, hypertension, heart disease and osteoarthritis. Obesity occurs as the result of imbalance between the food energy intake and the energy expenditure of the body. Yoga helps to reduce weight though the adoption of a healthy life style that includes aspects of dietary control along with the various Yoga techniques that are designed to burn up the excess calories and redistribute body fat in a healthy manner. Yoga also helps correct the numerous psychological conditions that may be causing the excessive weight gain such as depression. •
It is important to use up the excess fat stores by regular exercise.
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Walk whenever possible. Skipping or swimming are good adjuvants to Yoga therapy.
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Eat like a king at breakfast, a prince at lunch and a beggar at dinner is a good adage to follow
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YOGA FOR MET ABOLIC DISORDERS METABOLIC Yoga has a major effect on the health and well being of the metabolic functions as it counters the negative breakdown and promotes positive buildup in the body. Glandular imbalance of the Thyroid, adrenals and gonads are especially benefited by regular Yoga practice. PADOTTANA ASANA Stand in Samastithi Asana. Jump with the feet three to four feet apart and stretch the arms to the sides so that they are pulling the chest in opposite directions. Now stretch the arms parallel to each other above the head and slowly bring the hands down to the ground in between the feet. Lift the head and stretch the back. Then push the head in between the two knees and place it on the ground with the hands on the ground on either side of the head. Hold your ankles and stay in the position for 30 seconds. Release and come back in the same manner as you have gone into the pose and relax in Samastithi Asana with a few rounds of deep breathing.
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YOGA FOR LOW BACKACHE Back pain is ranked second to headaches as the most frequent location of pain. The most common site for pain is the lower back because it bears the most weight and stress from the body. Improper posture adds to the problem. AVOID LIFTING WEIGHTS: •
If you must lift anything off the ground, make sure that you bend the knees when bending down to lift it and then straighten the knees as you come up.
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Take someone’s help if the object is too heavy.
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Don’t overestimate your power!
REST IS BEST: •
Don’t tire yourself
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Take adequate rest
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When lying down it is best to lie on the side. Avoid sleeping on the face.
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Use a thin and hard pillow to support the head and neck
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YOGA FOR DIGESTIVE PROBLEMS Yoga helps to normalize all functions of our digestive system such as ingestion, digestion, absorption, assimilation and excretion. Common problems of excess gas formation and psychosomatic conditions (such as the irritable bowel syndrome) are corrected by a regular Yoga practice.
VAJRA ASANA To perform this Asana, sit on the ground with both your legs stretched out in front. Slowly bend both your knees and come into a kneeling posture. Gently sit down on your heels so as to put the weight of your entire body on your heels and ankles.
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YOGA PRACTICES FOR WOMEN’S HEAL TH HEALTH Women are the backbone of our world and are faced with numerous health problems that include the gynecological and hormonal disorders in addition the other problems faced by men. The family centered on a healthy woman is a healthy family as she plays numerous roles as wife, mother, daughter, mother-in-law and grandmother with ease. Generally all Yoga practices can be done. But during the menses Sarvangasana, Shirshasana and other topsy-turvy poses as well as poses that pressure the uterus and abdomen should be avoided.
BADDHAKONA ASANA Sit on the ground with your legs stretched out in front. Bend your right knee and bring your right foot inwards until the right heel is close to your perineum.
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YOGA PRACTICES DURING PREGNANC Y PREGNANCY Pregnancy is the most beautiful phase in a woman’s life. It brings about emotional and physiological changes as well as poses extra demands on the body. In this phase the body needs extra nutrition for the developing fetus, the pregnant woman herself and for the lactation period to follow. It is also a time to prepare oneself physically to meet the demands of labour and post delivery states and prevent the complications that may arise during pregnancy. •
Drink at least 8 to 10 glasses of water daily and include fruit juices and vegetable soups in your diet
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Consume at least 5 to 6 servings of vegetables daily primarily green leafy vegetables.
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Eat a variety of 4 to 5 fruits daily. Lay special emphasis on citrus fruits, strawberries, melons and berries, apples.
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Milk, cheese, tofu and all sorts of dairy products to provide the body with calcium, phosphorous and vitamins.
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Iron rich foods like Ragi malt, jaggery, dry fruits, whole grain products, green leafy vegetables, dates and iron fortified cereals should be included in the diet liberally.
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YOGA FOR MENOP AUSAL PROBLEMS MENOPAUSAL Yoga reduces the effects of menopause’s hormonal changes by balancing the endocrine system. It helps to smoothen the hormonal and glandular changes taking place during this stage of life. The regular practice of all types of practices such as the standing, sitting, lying down, backbends, forward bends, twists, and inverted poses help stimulate and activate all the glands, organs, tissues and cells of the body. It’s important to bear in mind that all menopausal symptoms are interrelated and using Yoga to ease the unpleasant effect of one symptom generally leads to better health in the rest of the body. Every Yoga pose has a multitude of effects on all the systems of the body. BHUJANGINI MUDRA To perform the Cobra gesture, take up the Unmukha Asana which is a prone position with your entire body in a straight line. In this technique the emphasis is on the breathing pattern and the production of a mighty hissing sound through the clenched teeth. Slowly bring your arms forward and keep your palms on the ground alongside your shoulders. Take in a deep breath. While
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A YOGIC APPROACH TO STRESS Stress is inevitable in the modern world because of the imbalance between the demands of one’s environment and one’s capabilities. In fact, it is “distress”, which causes the problem “Distress” can be defined as “every physical and mental tension that we experience as unpleasant”. The environment today is very demanding. From childhood onwards, the development of capacities and capabilities of the individual is not able to keep pace with the increase of demands on them. This gap in most cases goes on widening as one ages. The huge crowds at temples, churches and mosques, in some way or the other testify to this imbalance. Everyone seems to be going there in order to beg or bribe the almighty to perform the “balancing act” for them and restore a sense of peace and satisfaction. When we speak of stress we must also remember that some amount of stress is necessary in order to bring out the best in us. However, it is vital to learn how to manage stress and keep it under our conscious control. It is important to also remember the words of Epietetus in 60 A.D. who said, “Men are not disturbed by things, but by the views, they take of them”. As Swamiji jocularly used to say’ “You don’t have problems—you are the problem!” A positive frame of mind will help us to be cheerful and unstressed. Maharishi Patanjali’s
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advice in this regard to cultivate Pratipaksha Bhavanam (The Opposite View) is vital to achieve balance of the emotions and mind. It is also worth trying to follow his advise of Maitri-Sukha (Friendliness towards the happy), KarunaDukha (Compassion towards the suffering), Mudhita-Punya (Cheerfulness towards the virtuous) and UpekshanamApunya (Indifference towards the wicked). The most common causes of stress are the Shat Ripus or the six enemies of the spirit. These are Kama (Uncontrolled passion), Krodha (Senseless Anger), Lobha (Greed), Moha (Blind infatuation), Mada (Massive Ego) and Matsarya (Malice / envy). Corruption of character, conduct, thought and interpersonal dealing is another cause of stress. An environment where sadistic pleasure gives satisfaction, where ethics have little or scant regard, where self-interest is more important and where under-cutting and backbiting are a common feature, will surely lead to the development of extreme stress. It is important to realise these facts and be aware of them in our life. Unless we develop awareness and consciousness of what we think, feel and do, there cannot be a lasting solution to stress. We must strive to become persons of “Equal mindedness in all situations” that is described as Stitha Prajna or Samabhava in the Srimad Bhagavad Gita.
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Yogeshwar Krishna says that the man of Stitha Prajna has the following qualities: He is: •
Beyond passion, fear and anger. (II.56)
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Devoid of possessiveness and egoism. (II.71)
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Firm in understanding and unbewildered. (V.20)
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Engaged in doing good to all beings. (V.25)
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Friendly and compassionate to all. (XII.13)
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Has no expectation, is pure and skillful in action. (XII.16)
Though stress probably cannot be avoided, it can, however, be managed. The following actions may help reduce/eliminate the stress. 1.
Awareness: It is important that we first become aware
of the stress and then try to let it go. Sharing your tension with a friend and/or a family member may solve the problem to a great extent. You cannot wish away the problem by nonacknowledgement/ acceptance. 2.
Movement: Movement helps in reducing tension. This
can mean walking, jumping, making noise, swimming and playing. Stress tends to accumulates in the joints and movement helps to dissipate it. Rotation of the neck and
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shoulders in many cases helps a great deal. Some corporates have even established stress-relieving chambers where employees may shout, scream or hit a hanging pillow to relieve the pent up tension. 3.
Yoga relaxation: The regular practice of various Yoga
techniques and inculcating the Yogic values in daily life will go a long way towards not only reducing the stress levels but also in giving us that elusive “Peace of Mind”. Yogic relaxation practices such as Shavasana and Yoga Nidra help to create a sense of awareness and relaxation in the whole body as well as the mind. 4.
Hobby: A hobby can help to relieve tension because it
helps us to divert our mind from an unpleasant occurrence. Music, dance, painting, cooking and gardening are effective ways to take our mind to a different “Zone”. Playing with your pet can also help relieve tension and many people have ‘Thera-pets” or pets that help them therapeutically! 5.
Breathing: Breathing is one of the easiest ways of
relieving stress. Whenever you feel tension rising, take a few deep breaths and you will immediately feel the difference. 6.
Attitude: It is important to “Let things lie” for sometime
when facing problems and many situations resolve on their own. Other situations may appear smaller and less stressful
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after some time. Development of a detached attitude can also help us to have a better perception of situations and this in turn helps us to face them better. 7.
Visualization: Visualization of a pleasant solution to
the problems can also help a lot. This is quite different from daydreaming. This is widely adopted by players and athletes for improving their performance. After a stressful encounter, coolly sit in your chair, close your eyes and visualize the episode as an act of an ignorant person and excuse him for the incident. 8.
Auto-Suggestion: Another mental technique is
Positive self-suggestion. The negative thoughts are to be replaced with positive ones and an attitude of ‘I can and I will ‘ is to be developed. Stress is related to the individual’s inner and outer environment and his/her tolerance capacity. As both of these are different in different people, each individual has to settle for their own method for managing his/her day-to-day problems. It must be clearly understood that we are responsible for our own health and happiness and have a duty to take care of these Divine gifts. Swami Gitananda Giri used to often say, “Health and happiness are your
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birthright” Claim them! Spiritual realisation is you goal Seek it!”. It is through our own efforts and will power that we can ultimately solve the problem of stress and reclaim our birthrights as human beings. Yoga is not just performing some contortionist poses or huffing and puffing some Pranayama or sleeping your way through any so-called “meditation”. Yoga is an integrated way of life in which awareness and consciousness guide our spiritual evolution within this very social system, not in some remote cave in the mountains or hut in the forest. It is therefore fitting to end with Pujya Swamiji Gitananda Giri Guru Maharaj’s statement that “Yoga is the science and art of right-use-ness of body, emotions and mind”. The Yogi wishes peace and happiness not only for himself, but also for all beings on all the different planes of existence. He is not an “individualist” simply seeking his own salvation, but on the contrary he is an “Universalist” seeking to live life in the proper evolutionary manner, to the best of his ability, and with care and concern for his human brethren, as well as all beings on all planes of existence.
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OM. LOKA SAMASTA SUKHINO BHAVANTHU SARVE JANAHA SUKHINO BHAVANTHU OM SHANTI, SHANTI, SHANTI. OM
May all living beings in all planes of existence be joyful and at ease. Peace, Peace and Peace.
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