Theme: Yoga for health yoga at home
For Quiz please scroll down.व्यायामात् लभते स्वास्थ्यं दीर्घायुष्यं बलं सुखं। आरोग्यं परमं भाग्यं स्वास्थ्यं सर्वार्थसाधनम् ॥भावार्थ :व्यायाम से स्वास्थ्य, लम्बी आयु, बल और सुख की प्राप्ति होती है। निरोगी होना परम भाग्य है और स्वास्थ्य से अन्य सभी कार्य सिद्ध होते हैं ।
COVID 19?Wearing a mask during exercise reduces the risk that we will infect someone else with the novel coronavirus if we unwittingly carry the disease. But wearing a mask also affects how the exercise affects us, according to exercise scientists who have begun to look into the effects of covering your face while working out. Their research and insights, some of them based on self-experimentation, some types of masks might be better than others for exercise, how often masks should be swapped out during prolonged exertions and just how much we should expect our heart rates to soar if we attempt to interval train with a mask on. Almost all of us know by now that the Centers for Disease Control and Prevention recommends, we cover our faces when we are in crowded public spaces, such as parks or pathways, and in shared, indoor locations, including gyms, to help block the transmission of the novel coronavirus through respiration. These recommendations — which are requirements in some communities and businesses — become particularly pressing when we exercise, since past studies show that our breathing rates can double or even quadruple then, sending out higher numbers of potentially infectious respiratory droplets.But do not be deterred in the interim from wearing a mask if you will be exercising around other people, he continues. Wearing a mask can be particularly important if you are exercising indoors at a gym, where air circulation is less likely to dissipate the virus. G.KThe first time it was celebrated on 21st June by the initiative of PM Narendra Modi speech on 27 December 2014 in the United Nations General Assembly. This proposal was passed by 193 members on 11 December 2014 and Sam Kutesa, the President of UN General Assembly announced to celebrate the International Yoga Day on 21 June. Yoga is beneficial for human being and to spread awareness among people about the importance of yoga in our daily life this event is celebrated on a wide scale. In the 90 days, the UN General Assembly passed the proposal of Prime Minister Narendra Modi with the full majority to celebrate Yoga Day. The first International Day of Yoga was celebrated on 21 June 2015 across the world. This day crores of people did yoga in the world which was itself is a record.In the modern era, Swami Vivekananda, re-introduced the importance of Yoga to the Western world, when he addressed the World Parliament of Religions in Chicago in 1893. Who invented?There is no written record of who invented yoga because it was practised by yogis (yoga practitioners) long before any written account of it could have come into existence. Yogis over the millennia passed down the discipline to their students, and many different schools of yoga developed as it spread. The earliest written record of yoga, and one of the oldest texts in existence, is generally believed to have been written by Patanjali, an Indian yogic sage who lived somewhere between 2,000 and 2,500 years ago. In Yogi Culture, Lord Shiva does not consider in the form of God but as Adiyogi (the first yogi). Lord Shiva is known as the father of yoga. According to the legends of yoga, the first expansion of yoga was done by Shiva among his seven disciples. He gave the knowledge on Guru Purnima day to his seven disciples and said that yoga science is not yoga or some practice, but it is the mechanism of the whole human system. How does yoga work?Yoga uses asanas (postures), focused concentration on specific body parts, and pranayama (breathing techniques) to integrate the body with mind and mind with soul.The bodyYoga asanas (postures or poses) help condition your body. There are thousands of yoga poses, and in Sanskrit, these poses are called kriyas (actions), mudras (seals), and bandhas (locks). A kriya focuses on the effort necessary to move energy up and down the spine; yoga mudra is a gesture or movement to hold energy or concentrate awareness, and a bandha uses the technique of holding muscular contractions to focus awareness.The mindYoga focuses on the mind by teaching you to concentrate on specific parts of the body. For instance, you may be asked by the instructor to focus deeply on your spine or let your mind go and have your body sink into the floor. This awareness keeps the mind-body connection sharp and doesn’t allow a lot of time for external chatter (like worrying about what you’re going to have for dinner or the presentation at the office that you’re preparing for). Instead, the focus is internal, between your head and your body. An example is savasana (the corpse pose), which is practised by virtually all schools of yoga. During savasana, you lie on your back with your eyes closed and just let your entire body sink into the floor. The idea is to not fight any thoughts you have but to let them come and go while the instructor leads you through visual imagery to help you focus on how your muscles feel. The desired and often obtained result is to drift into a peaceful, calm, and relaxing state. Savasana is generally the final pose of a yoga session before final chanting and/or breathing exercises.The spiritYoga uses controlled breathing as a way to merge the mind, body, and spirit. The breathing techniques are called pranayamas; prana means energy or life force, and Yama means social ethics. It is believed that the controlled breathing of pranayamas will control the energy flow in your body. It is my experience that controlled breathing helps me focus on muscles that are working, and during savasana, it slows down my heart rate, calms my mind, and leads to a deep, inner calm and sense of relaxation.
What are the types Yoga for Beginners?Asanas1.Tadasana (Mountain Pose)This pose teaches one to stand with majestic steadiness like a mountain. The word ‘Tada’ means a mountain, that’s where the name comes from. It involves the major groups of muscles and improves focus and concentration. It is the starting position for all the other asanas.
Stand with your heels slightly apart and hang your arms beside the torso. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Balance your body weight on your feet. Lift your ankles and firm your thigh muscles while rotating them inwards. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Broaden your collarbone and elongate your neck. Your ears, shoulders and ankles should all be in one line. You can check your alignment by standing against the wall initially. You can even raise your hands and stretch them. Breathe easy. 2.Vrikshasana (Tree Pose)
This pose gives you a sense of grounding. It improves your balance and strengthens your legs and back. It replicates the steady stance of a tree. Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find your balance. While inhaling, raise your arms over your head and bring your palms together. Ensure that your spine is straight and take a few deep breaths. Slowly exhale, bring your hands down and release your right leg. Back in the standing position repeat the same with the other leg.3.Adho Mukho Svanasana (Downward-Facing Dog Pose)
This pose stretches hamstrings, chest and lengthens the spine, providing additional blood flow to the head. It is will leave you feeling energised. Sit on your heels, stretch your arms forward on the mat and lower your head. Form a table, like pushing your hands, strengthening your legs and slowly raising your hips. Press your heels down, let your head hand freely and tighten your waist. 4.Trikonasana (Triangle Pose)
It stretches the legs and torso, mobilises the hips and promotes deep breathing, leaving one with enlivening effects. Stand with your feet wide apart. Stretch your right foot out (90 degrees) while keeping the leg closer to the torso. Keep your feet pressed against the ground and balance your weight equally on both feet. Inhale and as you exhale bend your right arm and make it touch the ground while your left arm goes up. Keep your waist straight. Ensure that your body is bent sideways and not forward or backwards. Stretch as much as you can while taking long, deep breaths. Repeat on the other side. 5.Kursiasana (Chair Pose)
An intensely powerful pose, this one strengthens the muscles of the legs and arms. It builds your willpower and has an energizing effect on the body and mind. Stand straight with your feet slightly apart. Stretch your arms but don’t bend your elbow. Inhale and bend your knees, pushing your pelvis down like you are sitting on a chair. Keep your hands parallel to the ground and back straight. Take deep breaths. Bend gradually but make sure your knees don’t go beyond your toes. 6.Naukasana (Boat Pose)
It tightens the abdominal muscles and strengthens shoulders and upper back. It leaves the practitioner with a sense of stability. Lie back on the mat with your feet together and hands by your side. Take a deep breath and while exhaling gently lift your chest and feet off the ground. Stretch your hands in the direction of your feet. Your eyes, fingers and toes should be in one line. Hold till you feel some tension in your navel area as your abdominal muscles begin to contract. As you exhale, come back to the ground and relax. 7.Bhujangasana (Cobra Pose) This one will strengthen the lower back muscles while cushioning the spine, triceps and opens the chest to promote the inhalations. It also makes the spine flexible.
Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, lift your waist and raise your head while inhaling in. Pull your torso back with the support of your hands. Keep your elbows straight and make sure you put equal pressure on both palms. Tilt your head back and make sure your shoulders are away from your ears. Exhale while coming back to the ground. 8.Paschimottanasana
This asana helps in improving the flexibility of the hamstrings and hips and lengthens the spine. Sit up with your back straight and toes pointing outwards. Breathe in and raise your hands over your head and stretch. Now, while breathing out bring your hands down and bend then forward to touch your legs. Place your hands wherever they reach, hold your toes if you can but don’t force yourself. Breathe in and elongate your spine. While breathing out, keep your navel close to your knees. 9.Child’s Pose
This restful posture helps let go and surrender. It restores vitality physically, mentally and emotionally. Insert the pose between challenging asanas, and practise with closed eyes, listening to the sound of your breath. Bend your knees and sit on your heels. Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly. 10.Sukhasna
Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centring effect. All the other asanas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asna takes the yoga practise beyond its physical dimension and helps you get in touch with your spiritual side. Sit comfortably on the mat with crossed legs (left leg tugged inside the right thigh and right leg tugged inside the left thigh). Keep the spine straight. Place your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax your body and breathe gently. Who’s doing yoga?Apparently, many people are practising yoga. According to a 2020 survey by the Sporting Goods Manufacturers Association, an estimated 56% of US yogis are beginners Americans practise yoga or other mind-body. And in India, the estimated enrollment under the scheme till August 2018 was nearly 8.6 million.youthWhat about kids and yoga?Studies show that kids are getting less physical education today than ever before. Yoga for kids may be just the activity to help alleviate the problem. Kids can learn how to experience their physicality and learn how they move with yoga. It can also be fun! I encourage all parents to look for kids’ yoga in your area and enrol your children.Kids youtube doing yoga
What about seniors and yoga?It’s well known that balance, posture, and other elements of fitness and health diminish as we age. What if yoga could help? I’m not aware of yoga studies that specifically target seniors, but there may be hope. In a study of balance and tai chi (a Chinese martial art that uses slow, controlled poses to promote health) in 256 physically inactive adults aged 70 to 92 who practised tai chi three times a week for six months, it was found that tai chi helped decrease the number of falls, the risk for falling, and the fear of falling, and it improved functional balance and physical performance. Although tai chi isn’t yoga, there are similarities, and one could speculate that yoga might yield similar benefits. What about prenatal yoga?Although I am not aware of studies to prove how yoga can help expectant women, prenatal yoga is popping up all over the place; in classes, books, and exercise videos. Ads for prenatal yoga claim that expectant moms can alleviate symptoms associated with pregnancy, such as sciatica, fatigue, swelling, and problems with digestion, and that the asanas will prepare them for labour, delivery, and postpartum recovery. On the spiritual side, claims are that prenatal classes will inspire mothers to deeply connect with their babies and prepare them for their new journey together. Whether any of this is true or not is hard to say, but it certainly does make sense that conditioning the muscles and connecting with your body in anticipation of labour and delivery could have a positive effect. If you’re pregnant and your doctor approves of yoga, then I think a prenatal class where the teacher is trained and knowledgeable could be a great thing to do.What are the health benefits of yoga?Studies of the benefits of yoga are only beginning to accumulate and so the evidence is not overwhelming or conclusive at this point. One of the problems with the studies is that they are done with small numbers of subjects and so may not represent the general population, and many are conducted in India and published only in foreign medical journals, making it difficult to know what rigorous standards the journals place on the researchers. However, this is not to say that yoga isn’t good for you, and the studies that have been done may indicate a trend toward, or the possibility of, benefits. Below is a brief review of some of the available yoga research.
- High blood pressure (hypertension): Many people believe that practising yoga can help lower blood pressure by teaching breathing techniques and reducing stress. It is true that lifestyle changes like regular physical activity and stress management can help lower and manage blood pressure, but it doesn’t do so in all cases. As for yoga, there hasn’t been enough research to make firm claims. The American Heart Association Report on Prevention, Evaluation, and Treatment of High Blood Pressure does not mention yoga even once. However, there is some indication that yoga can help. In one study, small but significant reductions in blood pressure were shown in just three weeks of daily yoga, and in another study, one hour of daily yoga for 11 weeks revealed that both medication and yoga were effective in controlling hypertension. In one of the best quantitative studies, systolic blood pressure (the top number) decreased from 142 to 126mmHg and diastolic blood pressure (the bottom number) decreased from 86 to 75mmHg after 40 days of a yoga regimen. These results do not mean that you should stop taking your blood pressure medication if you start practising yoga (you should never go off medication without the approval of your doctor).
- Mood: After just one yoga class, men reported decreases in tension, fatigue, and anger after yoga, and women reported fairly similar mood benefits.
- Diabetes: There is some evidence to suggest that yoga may lower blood glucose. After just eight days of yoga in 98 men and women 20-74 years of age, fasting glucose was better than at the beginning of the study, but subjects in this study were also exposed to dietary counselling and other lifestyle interventions, and so it’s difficult to know if the yoga on its own was responsible for the changes.
- Carpal tunnel syndrome: Individuals with carpal tunnel syndrome who did yoga twice a week for eight weeks had less pain in their wrists than people with carpal tunnel who wore a splint. The effect may be due to improved grip strength in the yoga subjects.
- Strength and flexibility: In one of the most persuasive yoga studies, men and women 18-27 years of age who participated in two yoga sessions per week for eight weeks increased the strength in their arms by 19% to 31%, and by 28% in their legs. Their ankle flexibility, shoulder elevation, trunk extension, and trunk flexion increased by 13%, 155%, 188%, and 14%, respectively!
- Asthma: There is some evidence to show that reducing symptoms of asthma and even reduction in asthma medication are the result of regular yoga. Again, this doesn’t mean that you should stop taking your asthma medication if you start practising yoga, but it does suggest that there could be some positive result, and you should ask your doctor if you have a question about it.
Independent of studies, I think it’s fair to say that the majority of people who practice yoga regularly enjoy it and find it beneficial. The preliminary data from the studies reviewed seems to indicate that there is a benefit from the regular practice of yoga. If your interest has been piqued and you have chronic medical problems, discuss adding yoga to your medical routine with your primary care physician.What equipment and props are needed for yoga?v Matsv Towelv Blanketv Blocks and wedgesv Strapsv DogaWhat should be worn during yoga?Any clothing that is unrestrictive will work. Tank tops, T-shirts, leggings, tights, or shorts will do the trick. You will be bending, twisting, and possibly be upside down during your yoga session, so wear clothing that won’t expose more of you than you are comfortable with. Don’t wear socks during your session, although you might want them handy for savasana at the end of your feet get cold.Is it safe to do yoga?You should consult yoga with your doctor before starting if you have medical conditions like heart disease, high blood pressure, diabetic eye disease (diabetic retinopathy), orthopaedic problems (low back, neck, etc.), or any other medical condition that you think might be worsened by yoga. Some of the poses may be unsafe, and your doctor can advise you. For instance, individuals with diabetic retinopathy should not do exercises where the head is below the heart, like a downward dog (adho mukha svanasana), forward bending (konasana), handstands (adho mukha vrksasana), and any of the other inversion poses (half plow [ardha halasana]; plow [halasana]; shoulder stand [sarvangasana]). Some of you may have back problems, and that should definitely be discussed with your doctor and the yoga instructor before you start. If necessary, speak with the yoga instructor or studio manager and find out what poses will be used, and then if you have doubts, you can run it by your doctor. Although the yoga instructor may be trained, they are not doctors, and so you should check with your physician about your medical concerns.
SanskritOm Om OmAsatho Maa Sath GamayaThamaso Maa Jyothir GamayaMruthyor Maa Amrutham Gamaya.Om Shanthi. Shanthi. Shanthi.
EnglishOm Om Om Lead me from unreal to real Lead me from darkness to light Lead me from death to immortality. Om Shanthi. Shanthi. Shanthi. (Peace, peace, peace be to all.) May the entire world be happy.