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Hatha yoga for well-being

Photo: C.V. Subrahmanyam

Healthy practices Yoga and meditation for a supple body and a agile mind

Yoga is one among the six Indian philosophical systems which are called ‘shat darshanas’. It is believed to be as ancient as Indus Valley and Vedic civilisations. Hatha Yoga is one of the main branches of yoga.

The word yoga has many definitions and meanings but the universally accepted one is, “It is a method of freeing oneself from sufferings, and uniting the individual soul with the Universal Soul”.

Professor from the Department of Yoga and Consciousness in Andhra University, K. Ramesh Babu, says, “It is not only a method of preparing a system for spiritual awakening, but also is a very important science of health management. It has been accepted as therapeutic science all over the world and many scientific studies have been conducted in this field.”

The primary aim of Hatha Yoga is to identify the elements causing ill-health and restoring normal health with the practice of appropriate techniques like shat karmas, asanas, pranayama, mudras and dhyana in a scientific way.

The professor says that it is a scientific system to manage the body and the mind in harmony. Hatha Yoga combines six practices: Shat karmas (six types of body cleansing techniques), asanas (bodily postures), pranayama (breath regulation techniques), mudras, bandhas (locks), and dhyana (meditation).

“Individually or collectively they are helpful in managing different diseases and also for restoring normal health. The shat karmas purify the various internal organs of the body. Asanas give physical well being and an individual can maintain supple and perfect body and makes the body free from diseases. Pranayama practice involves manipulation of breathing mechanism which leads to purification and strengthening of the nervous system. Mudras and Bandhas are aimed to snap the practitioner out of instinctive habit patterns and establish a more refined consciousness. Meditation practice helps to expand consciousness of an individual.

The shat karmas consist of six body cleansing techniques like: Dhauti, Vasti, Neti, Trataka, Nauli and Kapalabhati.There are different types of dhautis like Vamana Dhauti and Vastra Dhauti. “With the help of these two dhautis one can flush out the accumulated toxins and other chemicals from the stomach and can overcome problems of indigestion. They also help in reducing bronchial diseases, asthma, diseases of the spleen, skin diseases and over twenty other types of diseases,” says Dr. Ramesh.

The Neti Karma is the process of cleansing and purifying the nasal passages. The two main techniques are Jala Neti and Sutra Neti.

K. Ramesh Babu

“By practicing the netis one can purify the region of the skull and improve eye sight. It also helps in reducing the effects of diseases that affect the body above the shoulders,” says he.

By practising the technique of Kapalabhati one can reduce the effects of all types of phlegmatic diseases.

According to traditional Hatha Yoga, asanas are the first and initial step among the all Hatha Yoga practices. There are different types of asanas for various organs and ailments.

Asanas for digestive organs: The best suited are Bhujangasan, Shalabhasana and Dhanurasana. They keep the abdominal muscles strong and elastic, and give an effective internal massage to the various digestive organs. They also increase the flow of blood to the heart.

Asanas for the heart and circulatory system: Sarvangasana, Viparita Karani and Halasana are best suited. Asanas for lungs and respiratory system: A few rounds of Shalabhasana and Matsyasana can work wonders on the lungs and the respiratory system.

Asanas for endocrine glands: A few asanas and mudras like Sarvangasana, Viparita karni Asana, Matsyasana, Jihva Bandha, Simha Mudra, Bhujangasana, Dhanurasana, Shasankasana Uddiyana have been found very much useful in treating cases of tonsillitis, chronic nasal catarrh and are excellent exercises for thyroid gland. Sirshasana is also very effective. These asanas are also good for the nervous system.

Asanas for the Spine: All the asanas are excellent spinal exercises. By giving the spine upward, forward and backward twist, turns, bends and stretches the asanas ensure perfect elasticity of the spine. Tadasana, Paschimottanasana, Chakrasana, Ardh- katichakrasana and Vakrasana also are effective.

According to the teachings of Hatha Yoga, breath is the most vital process of the body. It influences the activities of each and every cell, and most importantly, is intimately linked with the performance of the brain. The different forms of pranayamas are Surya bhedana pranayama, Ujjaiyi pranayama, Seetali pranayama and Bhastrika pranayama. Through pranayma one can exercise the pancreas glands and liver. It relieves congested liver, keeps kidney healthy, improves gastric disorders, purifies the blood and maintains its flow and improves vigour, vitality, memory and sharpens intellect.

Meditation is the process of stilling the mind. It establishes a link with the higher regions of the mind. Proper practice of meditation gives profound relaxation, both physical and mental. It slows down the metabolic rate, lowers blood pressure, slows down the heart rate to a few beats per minute, ensures the production of low lactate and increases concentration ability, intelligence and emotional stability.

“According to the science of physiology, three conditions may be considered to be of vital importance for maintaining good health: Constant supply of proper nourishment to the tissues and the internal secretions of the endocrine glands; effective removal of waste products; and healthy functioning of the nerve connections.

These three things are taken care of by the practice of Hatha Yoga,” says Dr. Ramesh Babu.

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