Thursday, October 9, 2008

Essentials of Yoga



ESSENTIALS OF PRACTICE

Yoga is a Scientific System of physical and mental excellence which requires obedience to certain rules, principle and methodology in order to acquire satisfactory results. If these rules and principles are not followed it may cause reverse results, i.e. harm and injury to the body.

1. There is no specific time for doing yoga. In the point of view of convenience, morning is always better as you will be free for the rest of the day.
Whatever time you have chosen, stick to the same time of practice every day.
Practice yoga regularly and continuously. Irregular practice will not bring good results.
Practice only once within twenty four hours.
Practice at least 15 minutes a day , for 5 days a week. 15 minutes can be gradually increased to a maximum of 1 hour.
2. The place of yoga practice should be neat, clean and airy.
Try to practice at the same place regularly.
Practice alone, if possible.
3. Yoga should be practiced on an empty stomach.
If you have taken food, wait for two or more hours before practicing.
Practitioner must avoid hot food or excessive spices and try to eat a balanced diet.
4. Relax in between asanas for 6 to 8 seconds. Take 2 or 3 normal breaths between asanas.
Rest at the end of the asana session. The general principle is to rest 1/4th of the time of actual practice. For example if you practice asanas for 30 minutes, your rest time is 71/2 minutes.
5. Your body should be neat and clean nor it should be tired or under any excessive physical pain.
Wear clean and light cloth while practicing.
Avoid excessive intake of coffee, tea, alcohol and drugs.
6. Try to keep the mind free from anxiety, worries and any strenuous involvement while you are practicing.
7. Women should not practice yoga during their menstrual periods. Pregnant women should take care to practice moderately.

PRANAYAMA - BREATHING CONTROL IN YOGA

Pranayama' is the fourth stage in Pathanjali's eight stage Yoga discipline. Two Sanskrit words are combined in the word 'Pranayama' - Prana and Ayama. 'Prana' means life or life force. 'Ayama' means development or control. Therefore Pranayama is the development and control of life force. It is a form of breathing exercise, very important in yoga. It goes along with the asanas or exercise.

Breath is the life force that sustains life. Nobody can survive more than a few minutes without air. When the breath stops, life ends. The Forefathers of Yoga developed a special system- 'Pranayama' to increase, develop and control this life force. Normal breathing use only a fraction of our potential respiratory capacity. Pranayama helps to control this life force in a superior and extra ordinary way to reap maximum benefits.

There are various types of Pranayama. Some of the popular forms are Ujjayee, Shitali, Viloma, Kapalabhati, Anuloma, Suryabhedana, Bhastrika etc. There are variations in performing different Pranayamas. Some of them can be done in a sitting position while others in a standing line or sitting position. Some of the Pranayama are difficult and complicated to perform while others are easy.

Pranayama can be mastered only gradually. It may take months or even years before the practitioner mind becomes receptive to the regulated flow of breath and he experiences the full benefits of pranayama. Proper practice of pranayama can control almost any disease but improper practice may give rise to all sorts of respiratory ailments. So one should take care to acquire control over his breath gradually.

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