CHAPTER 3

Yoga and Lifestyle

Yoga as a lifestyle or the yogic way has become very much accepted to keep healthy. It is amazing that a more than 5000 years old lifestyle tradition has become a popular way of life. The power of yoga is in its simplicity, diversity and flexibility.

The word ‘Yoga’ is derived from the Sanskrit word ‘Yuj’which means to join.

According to the Gita (epic book), Yoga is “evenness of temper.”

According to swami Digambar ji, “Yoga is a union of Atma and Parmatama.”

ASANA AS PREVENTIVE MEASURES

Asana refer to the many positions in which a person lies, sits or stands to do yoga. It is a Sanskrit word which means a ‘physical posture’.

OBESITY

Excess weight or deposition of excess fats in the body is called obesity.

Various asanas can be practiced effectively to reduce body weight, control obesity and achieve a normal healthy condition of mind and body. The major asanas which should be practiced to control obesity are Vajrasana ,Trikonasana,Hastasana and Ardh Matsyendrasana.

How to do Vajrasana (The Thunderbolt Pose)

Vajrasanais a sitting posture. ...

Lower your body and sit on your heels. ...

Keep your hands on your knees and keep the head straight.

Concentrate on the breath and observe the process of inhalation and exhalation.

One may close the eyes, to get good concentration and to calm the mind.

Remain in this position for at least 5 – 10 minutes. ...

Vajrasana Physical Benefits

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Supporting Flexibility and Body Toning. ...

Making the Blood Flow Smooth and Well-Distributed. ...

Helping Digestion Process. ...

Supporting Weight Loss Program. ...

Curing the problem of varicose pains

Purifying the blood

Serving as Breathing Exercise

Healing and Preventing Various Diseases

Strengthening Muscles and Nerves

Benefits of Trikonasana (Triangle pose)

Stimulate and improve the function of blood through the entire body.

Strengthens and stretches the hips, back, arms, thighs, and leg.

Reduces blood pressure, stress, and anxiety.

Cure indigestion.

Gives flexibility to groins, hamstrings, and hips.

Transactional calm the mind.

Stimulate the function of the kidney.

Ardha Matsyendrasana I Steps

Sit on the floor, with the legs stretched straight in front of you.

Bend the left knee and place the left foot under the right thigh while lifting it.

Bring the right foot over the left thigh and place it close to the outside of the left hip on the floor, pressing the...

Taking a deep breath and twisting the upper body towards the right, bring the right palm and place it on the floor...

Bring the left arm around the right knee taking the torso to a deeper twist. Inhale, bring the arms around...

Benefits:

Increase hips and spine flexibility.

Removes the wastes and improves digestion

Stimulate heart, kidneys, liver and lungs.

Open the neck, hips and shoulders.

Relieve fatigue, backache and menstrual discomfort.

Clean the internal organs.

Releases excess toxins and heat from tissues and organs.

Energizes and stretches the backbone.

DIABETES

Diabetes is a well know lifestyle disease. It has become an epidemic worldwide. Yoga helps a lot to control and prevent this disease.

Different asanas help to stimulate the production of insulin that helps in controlling diabetes. The asanas to control diabetes are

BENEFITS

Stretches muscles in the shoulders, chest and abdominals.

Decreases stiffness of the lower back.

Strengthens the arms and shoulders.

Increases flexibility.

Improves menstrual irregularities.

Elevates mood.

Firms and tones the buttocks.

Stimulates organs in the abdomen, like the kidneys.

Relieves stress and fatigue.

Benefits of Pawanmuktasana

Improves Cardiovascular Health. ...

Strengthen the Digestive System. ...

Provides Strength to Abdominal and Back and Improves Flexibility. ...

Beneficial for Reproductive Organ and Menstruation Disorder. ...

HYPERTENSION

Blood pressure is the force of blood in the arteries. When this pressure become abnormally high, it is called hypertension or high blood pressure.

Stress is a major factor that causes hypertension. Yoga can be very beneficial therapy for controlling blood pressure.

TADASANA (Mountain pose)

Tadasana Benefits

Stretches your whole body from feet to head.

Strengthens chest, thighs, legs, ankles, and hands.

Effective exercise to increase height.

Regulate menstrual cycle.

Effective to cure indigestion.

Reduces flat feet.

Improves posture.

Regulates respiratory system.

Increases flexibility.

BACKPAIN

Back pain is related to lifestyle diseases. It originates from the bones, joints, muscles, nerves etc .it may be in the cervical, thoracic or lumbar

region. It can be constant, stay in one place or radiate to other parts such as arms, hips or legs.

The different type of asanas which are helpful in the treatment of back pain are Buhjangasana,Ardha Matsyendrasana ,Tadasana,vakrasana.

TADASANA (Mountain pose)

Kindly go through the text book for your further reference.