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YOGA –“ THE NEW AGE FITNESS MANTRA” “In the practice of Yoga the ultimate aim is one of self-development and self-realization.” The word Yoga is derived from the Sanskrit word 'Yuj' which essentially means “unite.” The union referred to is that of the individual self uniting with Cosmic Consciousness or the Universal Spirit. Yoga is an ancient art based on a harmonizing system of development for the body, mind, and spirit. Modern life is full of stress and problems. This causes a lot of life style problems like obesity, hypertension, high cholesterol, diabetes etc. People usually go to doctors and take expensive drugs for treatment. But these methods are not only expensive but also harmful in the long run. Yoga offers the cheapest and harmless solution to this problem in the form of relaxation Contrary to popular – or unpopular – perception, Yoga positions are not about how far you can reach to touch your toes or how many repetitions you can perform. It is all about paying attention to how your body feels; how it moves without that excruciating pain or agony! Yoga and Meditation Meditation is the one of the most important aspect of yoga. It helps in connecting the body, mind and spirit. Meditation should be done in a clean, peaceful room at a fixed time. Sit cross-legged and keep your spine straight. Sit on the floor, a chair or on the yoga meditation cushion. Do not let anybody else use this room since your energy permeates this room and allowing others to use this place might pollute the same. There is no need to keep eyes closed if you can concentrate with your eyes open. Practice of yoga involves: · Physical postures or Asanas. · Breathing exercises or Pranayama. · Meditation. Yoga and Pregnancy Yoga eases many of the problems present during pregnancy like nausea, cramping, high blood pressure etc. It maintains good posture, and thus eliminates back pain. The deep yoga breathing and yoga meditation techniques cause mental relaxation and thus the pains during pregnancy and childbirth are minimized. The relaxation also aids in speedy recovery of the body after the childbirth. However avoid poses on your back abdomen and inverted poses and back bends during this time since they can harm your baby. Yoga and Children A child’s body is very flexible. Starting yoga at this tender age can help in increasing the height of the child. Yoga meditation aids in increasing the concentration. Since yoga concentrates on wholesome or static diet, the child learns the good eating habits and learns to love the different types of fruits and vegetables. Visualization helps in increasing the child’s imagination. Try to make their session playful. Don’t force them to exercise if they don’t want to. Yoga and Seniors As we age, our body starts developing various health problems. Our muscles become weak. We lose balance and coordination. Yoga is a great antidote for these problems. It is safe and gentle on joints and so seniors can move around safely. These days long office hours working environment is a very common scenario. Sitting for long stretches of time every day, especially in front of a computer, can take a toll on ones body and mind. This can be minimized through few simple exercises that can be performed in office and can produce golden results. 10 yoga exercises to do in office: 1. Upper Body Stretches: Sit firmly on the edge of your chair, gripping its back. Straighten your arms then, keeping your back straight, let your upper body pull you forward to stretch your shoulders, upper back and chest. Repeat a few times. 2. Shoulders and Back Stretch: Sit erect with your hands clasped behind your head. Now, gently pull your elbows as far back as you can, then hold them firmly in position. Repeat a few times. 3. Leg Stretches: Sit and grip the seat of your chair and raise one leg while you flex your foot. Slowly move the leg outward and then back toward the center and down. As you stretch, straighten your shoulders and relax your neck and hands. Hold each stretch for 15 seconds to a minute then repeat with other leg. Start with five repetitions and then raise the number of repetitions as you are ready. 4. Spinal Stretches: Sit on your chair with your spine erect and both feet flat on the floor. Pretend there is a cord attached to the crown of your head gently tugging you up. Direct your gaze in front of your nose then bring your hand to your chin. Inhale deeply, resting your hand on your chin and exhale slowly. Now gently press your chin in to your neck. Do 4 or more sets. 5. Ear to shoulder exercises: Sit on your chair with your spine erect and both feet flat on the floor. Now, inhale deeply. As you exhale, slowly roll your left ear towards your left shoulder. Again, inhale and exhale slowly, rolling your chin back to your chest. Once more inhale and exhale slowly, rolling your right ear to your right shoulder. Now, inhale deeply and exhale slowly, rolling your chin back to your chest. Do 4 or more sets of this. 6. Deep breathing exercises: Sit on your chair with your spine erect and both feet flat on the floor. Inhale deeply filling your belly, lower lungs, mid lungs, upper lungs and chest. Slowly expel the breath from your upper lungs, mid lungs, lower lungs then belly. Repeat 4 more times with eyes closed. 7. Chair relaxation: Sit on your chair with your spine straight and both feet flat on the floor. Grasp your kneecaps and hold them firmly. Relaxed your shoulders and arms. Now, inhaling slowly, press and lift your chest forward and up. Then exhale slowly rounding your back, pulling your navel in to your spine and curling your shoulders forward. Repeat 4 to 5 more times until your body feels loose and relaxed. 8. Back Massage: Carry a tennis ball to the office. Sitting in your chair, place the tennis ball on the painful area and lean the back rest into it. While pushing against the ball, take long, deep breaths. Take 5 to 10 breaths. 9. Temple Rub: Keep your elbows on your desk and place your hands on your temples. With small circular motions, gently rub your temples first clockwise and then anti-clockwise. Do this for duration of 10 to 15 long, deep breaths. 10. Meditation: Sit on your chair with your spine straight and both feet flat on the floor. Start taking long, deeply breaths and then gently slip your chin down to your chest. Resting your hands on your thighs, relax your shoulders down and back. Close your eyes and take your gaze to a point between your eyebrows. Take 5 to 10 long deep breaths, shut eyes focused between your brows. .Benefits of Yoga: · Brings down stress and enhances powers of relaxation · Boosts physical strength, stamina and flexibility · Bestows greater powers of concentration and self control · Inculcates impulse Control · Helps in rehabilitation of old and new injuries · Intensifies tolerance to pain and enhancing mental clarity · Boosts functioning of the immune system · Enhances posture and muscle tone · Improves blood circulation · Results in healthy, glowing skin · Cleanses and improves overall organ functioning · Bestows peace of mind and a more positive outlook to life · Infuses a sense of balance and internal harmony Thus, to end up it can be concluded that the ultimate goal of yoga is, however, to help the individual to transcend the self and attain enlightenment. As the Bhagavad-Gita says, “A person is said to have achieved yoga, the union with the Self, when the perfectly disciplined mind gets freedom from all desires, and becomes absorbed in the Self alone.” |
