Yoga for complete health

Dr. Pitambar Sedai

Assistant Professor, Department of Chemistry, LOKD College, Dhekiajuli

Abstract:
Yoga is the ancient philosophy which originated in India thousands year back. The
modern world is facing a pandemic of lifestyle disorders that require changes to be made
consciously by individuals themselves, and as yoga is the best lifestyle ever designed, it has
potential in the prevention, management, and rehabilitation of prevalent lifestyle disorders.
Yogic lifestyle, yogic diet, yogic attitudes, and various yogic practices help humans to
strengthen themselves and develop positive health, thus enabling them to withstand stress
better. Complete health means healthy mind and healthy body. We can’t expect healthy life
without proper coordination between body and mind. Yoga helps in balancing and better
coordination between body and mind to promote healthy life. Now it is considered to be a
form of science accepted all over the world.
Key words: Yoga, complete health, lifestyle, body, mind.
Introduction:
Yoga, a valuable gift to the humanity originated almost 5,000 years ago in India, the
land of mythology, spirituality and Ayurveda. Yoga is a spiritual science of self-realization.
The practice of Yoga is believed to have started with the very dawn of civilization. The
Indian sage Patanjali, in his yoga sutra defines yoga as the control of the activities of the
mind. Yoga methods encompass the entire field of our existence, from the physical,
emotional and mental to the spiritual. The Sanskrit word “Yoga” or “Yog” is derived from
the root word ‘Yuj’, meaning to yoke, harness or join together. Hence, Yoga is commonly
understood to mean union of mind and body. In real sense Yoga is a way of life.
Good health is the basic right of every human being. But this right depends on
individual, social and environmental factors. Along with social or environmental factors to a
large extent, we can develop a better immune system and a better perception of oneself so
that other conditions do not affect us adversely and we can achieve good health. In current
era almost every human being on this earth is living with the word “Stress”. Stressful life is
affecting our both physical and mental health and is the root cause for generating many
psychosomatic disorders and diseases. Along with stress other factors responsible for many
diseases are environmental pollution, improper food habits, incorrect daily life schedule, lack
of knowledge about health and hygiene, excessive use of chemical fertilizers and insecticides
in agriculture sector, unhealthy water intake etc.
At present though medical science is quite developed, still it is unable to cure many
diseases, like cancer, AIDS, diabetes, auto immune diseases etc. Besides, modern medicines
have lots of side effects and are expensive. In this context, Yoga, the supreme gift of our
ancestors is free of cost and has no side effect. Yoga helps us to acquire holistic health which
covers physical, mental, emotional, socio-economical and spiritual health.
Realizing the power of Yoga science today whole world unanimously accepted the
ancient Indian philosophy and observed the International Yoga Day on 21st June.
Different paths of Yoga:
The goal of Yoga may be one, but the paths prescribed for its attainment are
innumerable. Therefore, human beings with different personalities find the presence of
different yogic paths for their spiritual unfoldment. The six paths of Yoga which gained
prominence in the ancient culture of India are:
1. Jana Yoga: Jana Yoga teaches to discriminate the self and non-self to acquire the
knowledge of one’s spiritual entity through the study of ancient scriptures, literatures, satsang
and practice of meditation. It is considered to be the most direct, but also the most difficult
path to find absolute truth. The name comes from the Sanskrit term meaning “knowledge.” It
is, therefore, the path of pursuing knowledge and truth. This must be practical and
experiential knowledge. However, Jnana yoga is also sometimes described as the yoga of the
mind or intellect.
2. Bhakti Yoga: Unconditional and intense love and devotion for God is Bhakti. Shradha
(devotion) and Vishwas (faith) are the incipient stages of devotion. The qualifications for the
attainment of Bhakti are pure loving heart, faith, innocent, simplicity, truthfulness, Vairag
and Brahmacharya. The devotion often manifests into singing bhajans or chanting or praises
of the divinity. Sometimes this may happen ecstatic repetition of the name of the Lord in
gatherings called kirtans. It involves complete surrendering of the bhakti or devotee at the
altar of the Lord.
3. Karma Yoga: Karma means action and Yoga means union. Therefore, Karma Yoga
means union through action. Karma Yoga teaches to perform all duties without lust and
desire their fruit. It purifies the heart by teaching the aspirant to act selflessly, without
thinking of personal gain or reward. According to Bhagvad Gita, “Karma Yoga is the selfless
devotion of all inner as well as outer activities as a sacrifice to the Lord of all works, offered
to the eternal as Master of all the soul’s energies and austerities”.
4. Hatha Yoga: It is a form of Yoga which is more physically oriented. Hatha Yoga systems
begin with purification practices (shodhana kriyas or shat kriyas). The word hatha is a
Sanskrit combination of the words “ha” (sun) and” tha” (moon), which is in itself is an union
of the opposites. Qualities associated with the sun are heat, masculinity, and effort while
qualities moon are coolness, femininity and surrender. Hatha Yoga is designed to help us
bring pairs of opposites together in our heart, mind, and body for the purpose of discovering
something deeper about the nature of our existence. The main aim of Hatha Yoga is to
control the body and mind. This is because, without strengthening and making the body and
mind healthy, no spiritual endeavor gets accomplished.
To make this union possible, the four angas or parts of practice described in Hatha
Yoga Pradipika are Asana, Pranayama, Mudra, and Nadanusadhana. On the other hand, the
seven angas or parts of Hatha Yoga with their effects as described in Gheranda Samhita are:
i. Kriyas for purification of the body
ii. Asanas for the body
iii. Mudras for bringing steadiness to the body
iv. Pratyahar for calming and composing the body, i.e. for attaining courage
v. Pranayama for lightness of the body
vi. Dhyana for direct perception
viii. Samadhi for isolation
5. Mantra Yoga: Mantra Yoga is the Yoga of sound. The word mantra is derived from the
roots ‘man’, and ‘tra’. ‘Man ‘refers to mind and ‘tra’ means ‘to protect’. Therefore, ‘mantra’
stands for that which protects the mind. Mantra is a thought or intention expressed as sound.
A mantra is a sacred utterance or sound charged with psycho-spiritual power. The power or
potency of the mantra is what is exploded and attained by mantra yoga. Yogis use mantras to
achieve deep states of meditation and to invoke specific states of consciousness. The most
recognized and important mantra is the sound of ‘Om’.
6. Raja Yoga or Ashtanga Yoga: Raja Yoga means royal or kingly Yoga. It is supposed to
be climax of all different paths of Yoga. Raja Yoga is the ultimate for seekers aspiring for
spiritual evolution. Raja Yoga is a path which includes tools on physical, mental, emotional,
social, material and spiritual level for cleansing, growing and maintaining harmony and
balance. Raja Yoga is also known as Ashtanga Yoga. Ashtanga Yoga propagated by
Maharishi Patanjali for all round development of human personality is a foundation for Raja
Yoga. The ultimate goal of Raja Yoga or Ashtanga Yoga is to get self-realization or get
enlightened. This approach involves strict adherence to the eight "limbs" of yoga as outlined
by Patanjali in the Yoga Sutra. These are: Yama, Niyama, Asana, Pranayama, Pratyahara,
Dharna, Dhyana, and Samadhi.
Pranayama and asana, which are the two important limbs of Patanjali’s Yoga Sutra,
have played a significant positive effect on holistic health. Holistic health includes
physiological, mental, emotional, social as well as spiritual wellbeing. Proper Practice of
Pranayama and asana add a positive effect on human health both as preventive and curative
measures. Therefore, we can simply conclude that Pranayama and asana are very much
important to achieve holistic health.
Pranayamas and health benefits:
Prana refers to the 'universal life force' and ayama means to 'regulate'. Prana is the
vital energy without which the body would not survive. Pranayama relates to breathing
techniques. It comprises of conscious inhalation (puraka), retention (kumbhaka), and
exhalation (rechaka). Breathe is the doorway to supply oxygen and to remove carbon-dioxide.
When we breathe, we take in vital energy and remove waste products or toxins out of the
body and mind. It helps to prevent and cure variety of physical and mental ailments. Some of
the important Pranayamas and their specific benefits are:
i. Bhastika pranayama: This Pranayama brings about a proper balance of the Tridosha i.e.
Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of
foreign objects and toxins. Increases gastric fire and improve appetite. It refreshes body and
mind. It has a regenerating and rejuvenating influence upon the whole body and improves
memory. Circulation is stimulated. The increased blood supply to the head improves eyesight
and hearing. The lungs are strengthened and it is beneficial for bronchitis and asthma as the
respiratory system is quickly and deeply purified. This breathing technique also activates the
solar plexus and Manipura Chakra.
ii. Kapalbhati pranayama: Kapalbhati Pranayama is a miraculous yoga breathing exercise
helps to cure incurable diseases like cancer, diabetes, AIDS, auto immune diseases etc. This
pranayama is useful to detoxify our body and mind. It is very useful in case of heart diseases,
depression, joint pain, obesity, constipation, acidity, gastric problem and other diseases
pertaining to kidney and prostate gland. It cleanses the lung and entire respiratory system,
purifies blood, and increases the supply of oxygen to all cells.
iii. Anulom Vilom pranayama: Anulom vilom pranayama, also called the alternate nostril
breathing technique, is an incredible energiser, which works effectively to relieve stress and
anxiety. This pranayama is beneficial for serious health conditions that include heart
problems, cartilage, depression, asthma, high blood pressure, arthritis, bent ligaments, neural
issues, migraine pain, sinus and allergy.
iv. Bhramari pranayama: It cures brain related problems such as tension, anger, worries,
sleeplessness, depression etc. It improves memory power as well as concentration and is
useful in case of high blood pressure, heart disease, nervous system weakness, obesity,
asthma, hypertension etc. This pranayama helps us to merge our individual consciousness
with the divine cosmic consciousness.
v. Bahya pranayama: This pranayama is very effective for improving health of thyroid,
adrenal and gonads gland. It improves digestion. It is beneficial for all kinds of abdominal
ailments. It is especially beneficial for people suffering from the problems related with
stomach, hernia, uterus and urinary system.
vi. Udgeeta pranayama: This pranayama increases vibrational level of the body and mind
and is useful in prevention of all kind of disease. It is beneficial for increasing memory power
and mental strengths. It cures problems related to sleep (Insomnia), problems related to the
nervous system, hypertension, high blood pressure etc.
viii. Ujjayi pranayama: This pranayama is beneficial for people suffering from cold, cough,
catarrh, tonsils, thyroid, sleeplessness, mental tension, blood pressure, indigestion and
arthritis. Regular practice gives a healthy throat and sweet voice.
Asanas and health benefits:
The term asana means sitting in a particular posture, which is comfortable and which
could be maintained steadily for long time. Asana gives stability and comfort, both at
physical and mental level. Asana purifies, heals and strengthens the psycho-physiological
structure and helps in curing many ailments. There are supposed to be 84 lakhs of asanas but
some 60-80 asanas only are highly beneficial for health. Some of the important asanas and
their specific benefits are:
1. Vajrasana: Along with the body the mind is also stabilized in this asana. This improves
digestion, absorption and assimilation of food. As such it is advised to be practiced after
taking food.
2. Gomukhasana: It helps in relieving pain in hip and lower extremities. It helps to make
the spine straight and improves body postures. It is very useful in arthritis and dry piles. This
asana is also beneficial in respiratory problems as it automatically exercises the lungs.
3. Janushirshasana: It is excellent for the digestive organs. It improves the efficiency of all
the abdominal organs including liver, pancreas, kidneys, spleen etc. This asana is good for
nervous system and brain. It calms the mind and helps relieve depression, anxiety, fatigue
and migraine. People suffering from high blood pressure, diabetes and insomnia get relief by
the practicing this asana. It also helps to relieve the symptoms of menopause and menstrual
discomfort.
4. Mandkasana: This asana stimulates the digestive system. It is advised for the treatment of
constipation, diabetes and digestive disorders. It is beneficial for hernia patient too. This
asana is effective in reducing the weight of thighs, hips and abdomen. It helps in increasing
libido and removes the defects of the reproductive system of women.
5. Chakrasana: This asana makes our back and spinal column supple and flexible. It
strengthens the power of legs, arms and wrists. This asana has therapeutic values in number
of health problems such as asthma, bronchitis, spinal ailments etc.
6. Pwanmuktasana: This asana improves digestion and increases blood circulation to all
internal organs. It is helpful in curing flatulence, constipation, menstrual disorders, sterility
and impotence. It is especially beneficial for women as it massages the pelvic muscles and
reproductive organs that help to control menstrual disorders. It reduces fats in the abdominal
area, thighs and buttocks.
7. Markatasana: This asana increases the flexibility of spine and is useful for all the
deformities of the spinal cord. It is beneficial for constipation and problems related to
stomach. It is very effective for relaxing mind and body. This asana is especially useful in
problem related to large intestine, backache, spondylitis, cervical, sciatica and slip disc. It is
also beneficial for the pain in the hips and the joints
8. Setubandhasana: This asana calms the brain and rejuvenates the tired legs. It is good for
mind and body as well. It improves digestion, reduces anxiety, fatigue, backache, and
insomnia. It is good asana for women as it helps to relieve the symptoms of menopause and
menstrual discomfort. Its posture is of therapeutic value for curing asthma, high blood
pressure, osteoporosis and sinusitis. It helps to alleviate stress and depression.
9. Uttanpadasana: It is good for the cure of obesity, wind related digestive disorders and
diabetes. In this asana, thigh muscles and stomach muscles are strengthened. It helps to keep
the inner organs like small intestines and enzyme producing glands healthy.
10. Sarvangasana: This asana stimulates the thyroid and parathyroid glands and normalizes
their functions. The nerves passing through the neck are toned and the neck flexibility is
increased. It removes digestive disorders, constipation and other gastrointestinal disorders. It
improves blood circulation to the brain and acts as a blood purifier. Improvement is noticed
in people suffering from sexual issues. It reduces pressure to the blood vessels of the legs
thus gives great relief to the people who is suffering from varicose vein. It is also good for the
disorders of heel and groin region. In the pose, the body is inverted and venous blood flow to
the heart without any strain by force of gravity which is good for the proper functioning of
heart and also prevents palpitations. It helps in better hair growth and reduction in hair fall. It
cures menstrual disorders, frequent abortions, leucorrhoea and barrenness in women.
11. Halasana: This asana tones the spinal nerves, the muscle of the back, the vertebral bones
and the sympathetic nervous system. It prevents the early ossification of bones. A man who
practices this asana can never be lazy, rather becomes very lively, agile and full of energy.
Various sorts of muscular rheumatism are cured by this asana. Obesity, chronic constipation,
gastric, dyspepsia, congestion and enlargement of liver & spleen are cured by this asana. It
helps to cure hormonal imbalance.
12. Naukasana: It strengthens the lower back and abdominal muscles. It helps to tone the
legs, thigh and arm muscles. It is useful for people with hernia. It is beneficial for intestine,
pancreas, gall bladder, spleen, liver, kidneys, thyroid and prostate gland. It relieves stress.
13. Shashakasana: It strengthens abdomen, rib cage, back, arms and ankles. This pose helps
in regulating adrenal glands. The stomach, spleen and liver are also activated, thus helping
their functioning. This posture improves circulation of blood to the scalp, face, eyes, brain
and therefore, nourishes them. It also helps to relieve stress and fatigue. It is beneficial in
calming the nerves and providing a feeling of tranquility.
14. Bhujangasana: It strengthens the whole spine as well as entire back muscles and
shoulders. Bhujangasana is beneficial to the abdominal organs and in particularly the
digestive organs. It stimulates appetite, relieves flatulence and constipation. It improves
flexibility of the upper and middle back. It expands the chest and improves the functioning of
lungs, heart, liver, pancreas, spleen and kidney. It improves the functioning of thyroid gland.
It is useful for people with respiratory disorders such as asthma. This asana tones the ovaries
and the uterus and helps to alleviate gynaecological disorders such as leucorrhea,
dysmenorrhea and amenorrhea.
15. Shalabhasana: It tones up the muscles, thighs and legs. It cures indigestion and relieves
constipation. It tones the abdominal organs such as liver, pancreas, kidney etc. It cures
sluggishness of liver and hunchback. It improves the muscles of the spine, buttocks, arms,
shoulders and chest. It is a good asana for slip discs and sciatica problem. It helps to get rid of
fatigue, flatulence and lower back pain.
16. Tadasana: The asana strengthens the abdomen and legs. It improves and strengthens
deeper foot muscles which support the foot. In this asana all the muscles are stretched in one
direction at one time and then relaxed. This process helps to removes all the strains. It is good
for improving height in kids.
17. Vrikshasana: This elegant pose builds tremendous inner and outer strength. It is a
powerful pose which increase balance, coordination and concentration. This helps to alleviate
the pain of rheumatism. It strengthens the entire legs including ankle, leg muscles ligaments
and buttocks. It improves the neuromuscular coordination. It brings balance and equilibrium
to our mind.
18. Utkatasana: This pose stretches spine, hips and chest muscles. It strengthens the
immune system and gives relief to the back pain and joint pain. Utkatasana strengthens torso
and lower back. This Yoga Pose tones the legs, muscles in the knee, the ankles, and the
thighs. It reduces weight, especially from the buttocks. It relieves menstrual discomfort.
19. Sirsasana: It is really a blessing and nectar. Words will fail to adequately describe its
beneficial results and effects. In this Asana alone, the brain can draw plenty of Prana and
blood. This asana acts against the force of gravity and draws an abundance of blood from the
heart. Memory increases admirably. This is a panacea for all diseases. It brightens the psychic
faculties and awakens Kundalini Sakti, removes all sorts of diseases of the intestines and
stomach and augments mental power. This is a powerful blood-purifier and nerve tonic. All
diseases of the eye, nose, head, throat, stomach, genito-urinary system, liver, spleen, lungs,
renal colic, deafness, gonorrhoea, diabetes, piles, asthma, syphilis, etc., are cured. It augments
the digestive fire, Jatharagni.
20. Ustrasana: Ustrasana stretches chest, abdomen, quadriceps, and hip flexors. This asana
Improves spinal flexibility; strengthens shoulders and back muscles, thighs and arms; tones
organs of abdomen, pelvis and neck. It energizes the body, reduces anxiety and fatigue.
Ustrasana stimulates endocrine glands, kidneys and digestive system. It also stimulates and
improves respiratory and nervous systems by proper blood circulation as well as activates
thyroid glands.
Conclusion:
Yoga is the most disciplined method of attaining a goal by using scientific techniques
of controlling the body and mind. As a holistic approach it embraces various breathing
techniques, physical postures along with meditation and relaxation to boost physical and
mental wellness. Modern medical science is developed but still it is unable to understand and
cure many diseases. Besides, due to various factors people are becoming prone to many
known and unknown diseases. Therefore, Yoga is more relevant in the present day context
and is the ultimate solution to achieve the holistic health. It is the time to realize the fact and
propagate this science for the benefit of humanity at large. It is a scientific way of life,
science of self-culture and mental discipline that ensures the removal of ignorance of man. It
is of paramount importance to all people irrespective of cast, creed, sex and religion. A
person of any age can go for reaping its benefits.
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