YOGA FOR HEALTHY LIVING
By Sri BNS Iyengar
"Health is the supreme foundation of virtue, wealth, enjoyment and salvation. Diseases are destroyers of health, of good life, and even of life itself".
This statement was made by Charaka, one of the oldest physicians of India, about 2500 years ago; a statement that rings true for all time. Extending the concept of health, he observed significantly, "Life is spoken of as the union of the body, mind and spirit that support animation, flux and the link between the past life and the future"
The pursuit of health is as old as civilisation, because diseases and ailments of one kind or the other have always tormented man. As a concept, primitive man might have looked at it in the negative sense of one being free from diseases. Even now, many tend to think of health - as they do of happiness - in its negative aspect. But health, like happiness, is a positive concept. Even as happiness does not merely mean the absence of factors that cause unhappiness, but a state of mind which keeps one free from the influence of disturbing factors around him - the state of Sthithaprajna, health involves positive attitudes to life. The philosophy of Yoga is based on the axiomatic assumption that life must be viewed and understood in its totality.
This calls for a slight elaboration because it is desirable that every practitioner of Yogâsanas should be made aware of the basic philosophy underlying these disciplines. Yoga is closely allied to nature. Nature has decreed, barring, exceptionally unfortunate cases, that the functions of the body and mind are properly aligned and mutually related. There is an in-built resilience in the way our body functions to various and varying environments, both natural and human. The philosophy of yoga assumes that man, in his natural, unpolluted condition of body and mind, functions as a part of the cosmic rhythm in which both the processes of growth and decadence are normal and smooth flowing. From childhood through the virility of youth, middle age. declining ' years and the infirmities of old age, the progression conforms to natural laws and is unavoidable. Yoga does not claim to prevent what is natural and inevitable. But what it does claim to do is to help the practitioner of Yogasanas to recognise and avoid hazards to the smooth flow of life without recourse to drugs and other artificial devices to maintain oneself. It helps to discipline his body as well as mind with the least possible exertion so that he discovers for himself the rhythm of life - a state in which the physical, emotional, intellectual and spiritual elements which constitute our being are fairly well balanced. Its ultimate goal is to help man in his quest for a tranquil life and promote a smooth interplay of his physical, mental and emotional reactions in any situation. A clean mind in a clean body is what Yoga aims at. The great musical genius, Yehudi Menuhin, observes :"The practice of yoga over the past fifteen years has convinced me that most of our fundamental attitudes to life have their physical counterparts in the body"
Life, in the modern age, has become so complex that seen and unseen hazards to health have proliferated to an alarming degree. Our environment has been so badly degraded that education for proper health care has assumed unprecedented importance. A healthy state is a precondition for a life of joy of which peace or tranquility is the primary ingredient. As a positive state, health implies abundance of vitality and vigour, alertness, clarity and poise. A truly healthy person is not even conscious of the functioning of any of his internal organs. It is automatic and smooth. Tensions that may arise from external factors do not disturb this smooth functioning. They do not cheat him of his sleep or appetite nor deflect him from the path of reason. A Yogi is fully conscious of everything that happens around him and is disciplined enough not to get emotionally involved in these happenings. An undisciplined mind prone to anger, lust, avarice, is known to cause many of our ailments - in particular, asthma, colitis, ulcers, migraine and back pain. Wrong and uncontrolled emotions make the heart beat faster, raising blood pressure and disturbing the metabolism of the body resulting in hyperacidity, diabetes etc. Tension and stress of various kinds, when allowed to persist, can lead to heart attacks. These are truisms of which most people are aware; but they need to be stressed here because yoga offers solutions at no expense to the practitioner and positively helps him to attain a high degree of self-restraint and self-reliance. This in turn enhances his self-confidence to steer through uncomfortable and even hazardous situations without having to depend on others to help him.
It is in this spirit that this modest guide to Yogâsanas has been prepared to provide instructions as well as warning. The practice of Yogâsanas is open to all age-groups and even to those who suffer from physical and emotional ailments. The food we eat, the water we drink, the air we breathe and the way we react to changing environs and situations, are all factors that influence our living. The science of yoga also takes full cognizance of these factors because it looks at life in its totality. It emphasises the organic unity between the individua! and the universal, between man and his environment, and between discipline and well-being. It seeks to restore the sense of balance and poise that a thousand little things in the environment seek to disturb or destroy. Yoga is for everybody, every place, and every age-group. Its message is loud and simple "Take good care of yourself and all else is taken care of".
WHAT YOGA SEEKS TO DO
Life is presently full of tensions for many. We are always busy in one way or the other and the complexities of modern living impinge on our body and mind in a hundred ways. As a result we do not find enough time for activities which can help us maintain ourselves in a condition of physical and mental fitness. Yet we somehow expect our body to co-operate with our whimsical ways of living and we generally fail to look at our own shortcomings. We have no right to expect our body to function effectively unless we take good care of it. To repeat a truism, we have to feed the body properly in the sense that it gets the best possible nourishment. The kind of food we eat and the mode and frequency of intake are in a great measure responsible for conditioning our state of health. The science of Yoga also deals with this aspect of our body care. It is a known fact that to have a good appetite and enjoy good digestion we should regularly exercise our body. There are many types of exercises to help us keep our body healthy and strong. As a result of indifference to basic rules of eating, work, exercise and rest we generally overlook the importance of preventive disciplines with the result that more and more people take recourse to drugs to overcome even minor health disorders. Certain drugs are known to do more harm than good to our system, and their side-effects can be quite damaging to health in the long run.
Would it be then sufficient merely to have a strong body? Does the building of body strength promote also the growth of a healthy mind? Physical strength or energy in itself does not guarantee the growth of a strong mind. Real strength comes from a combination of a strong mind and a healthy body. If so, one may ask whether there is a known means to promote the simultaneous development of both. This is an ancient question and it has found an equally ancient answer :YOGA. Yoga Asanas (Yogic Postures) acquire relevance here because they take into consideration the balanced development of both the body and the mind. Yoga is an Indian system with its philosophy deeply imbedded in India's culture and tradition. It is at the same time scientific, practical and simple. Ancient sages designed many Yogic postures through experiment and arrived at acceptable solutions for many a common physical and mental disorder. The merits of Yoga are now being increasingly recognised and many outside India have begun to show keen interest in its theory and practice. We are told that the Indian cosmonaut Rakesh Sharma, who was aboard •the Russian spacecraft Soyuz-I, successfully experimented with Yogic asanas to keep himself in a state of physical fitness.
There are many common ailments like hypertension, bronchial asthma, diabetes, nervous debility and so on which cannot be ordinarily cured by drugs. Several diseases which are psychosomatic do not have drugs which could eradicate them since they depend mostly on the mental condition. Many health problems that we come across are often more related to the mind than the body. Hence if we can acquire control over our mind, many of the health disorders can be set right. Yoga offers a solution to all this.
The term Yoga is derived from the Sanskrit root "Yug" meaning union, yoke or communion. It is the union of our 'will with the Nature and the Supernatural. It is the yoking of all the powers of the body, mind and soul, thus disciplining the intellect, the mind, the emotions and the will. It is the experience of oneself with one's inner being. It is the union of Jivātman (individual human spirit) with Paramātman (Supreme Universal Spirit). The steady control of the senses and mind has been defined as Yoga. Patanjali, the propounder of Yoga philosophy, describes Yoga as "Chitta Vritti Nirodhah", meaning to restrain the mental modifications or suppression of the fluctuations of the consciousness. According to Bhagavad Gita, "Tranquility of mind is Yoga" - "Samatvam Yogamutchyate".
Yoga is the method by which a restless mind is calmed and energy directed into constructive channels. Sri Krishna, in Bhagavad Gita, says that the restless mind can be controlled by constant practice (abhyâsa) and by freeing oneself from gross desires (vairâgya). Hence a self-controlled man can attain divine communion if he tries hard to direct his energy through the right means.
There are four different paths (marga) through which the individual spirit is believed to merge with the universal spirit. They are - the Karma Märga (path of action), Bhakti Märga (path of devotion), Jnâna Märga (path of knowledge) and Yoga Marga (Path of self-realisation).
A Raja Yogi is one who has conquered his mind and to attain this, one has to climb eight stages (Ashtänga). According to Hatha Yoga Pradeepika, by Swatmarama, rigorous discipline is essential for one who seeks self-realisation. Hatha Yoga (Asana and Pranayâma) is a means to Raja Yoga (Dhârana, Dhyana, Samadhi). Thus Yoga brings calmness and tranquility and prepares the mind for absolute and qualified self surrender to God.
Before analysing what Yogasana is, it is better to know what it is not.
Yogâsana is not some kind of gymnastics. Nor is it entertainment, meant to amuse an audience. Besides, it does not seek to develop only the physique. It doesn't require any external tools for its practice. Some people have the impression that yogâsana is transcendental meditation. It is not, though it can be a preparatory exercise for it. Sadhana is a spiritual endeavour and its aim is to enable the Sadhaka to activate what may be called the divine flame' within himself by constant practice under expert guidance. Yogâsana is therefore not easy to cultivate unless there is the personal guidance of a qualified person.
WHAT YOGÄSANA IS:
"Yoga" means the experience of oneness or unity with one's inner being. "Asana" means the state or posture in which one can remain steady, calm, quiet and comfortable, both physically and mentally. Patanjali, in his "Yoga Sûtras" has defined Yogâsana as "Sthiram sukham asanam", meaning "that posture which is steady and comfortable". Thus, by experience it has come to light that by gently stretching the muscles, massaging the internal organs and toning the nerves throughout the body, the health of the practitioner can be considerably improved and many diseases can be prevented and some can even be cured.
The objective of Yogasanas is to develop the physical, mental, emotional and spiritual aspects of the personality. Yogasanas are performed slowly with relaxation and concentration. The nervous system, endocrine glands and internal organs as well as the muscles are encouraged to function properly. Thus, asanas have both a physical and psvchosomatic effect.
The major difference between acrobatic, gymnastic exercises like weight lifting and Yogasanas is that, while the former is suitable only to healthy and exceptionally strong people, the latter is meant for all, even for persons suffering from certain ailments. In the former the heart and the respiratory system have to work hard resulting in exhaustion of vital energy and the prospect of stiffness and rheumatism with aging. Further, many systems of physical culture increase the toxins in the body, whereas asanas reduce the same.
It is a well-known fact that one's physical health is closely related to a healthy mind and the proper functioning of the nervous system. It is the aim of Yoga to promote integrated development of the body and mind and help one to attain poise through a coordination of the working of the physical, vital and mental forces. The basic premise on which the science of Yoga has been developed is, that our body is composed of three parts:
a. The physical body which consists of muscles, bones, blood vessels, cells etc.
b. The vital body consisting of energy that manifests in the form of emotions, and
c. The mind which is responsible for the thought process.
The ultimate aim of Yoga is to enable one to gain full control over one's emotions and thought processes thereby giving the ability to face situations of pleasure and pain with equanimity.
In the Ashtanga Yoga or the "Eight Limbs" (stages) of Yoga, according to Patanjali, Asana occupies the third stage after Yama (ethical disciplines) and Niyama (individual disciplines) which are its supportive pillars.
The following are the eight stages of Yoga:
1. "Yama" - universal moral commandments
2. "Niyama" - self purification by discipline
3. "Asana" - posture
4. "Prânáyāma" - rhythmic control of the breath
5. "Pratyähāra" - withdrawal and emancipation of the mind from the domination of the senses and exterior objects.
6. "Dharana" - concentration
7. "Dhyâna" - meditation
8. "Samādhi" - a state of superconsciousness brought about by profound meditation in which the individual aspirant becomes one with the object of his meditation - (Paramâtman or the Universal Spirit).
The component parts of "Yama" are
1. Ahimsa (non-violence)
2. Satya (truth)
3. Asteya (non-stealing)
4. Brahmacharya (continence)
5. Aparigraha (non-coveting):
While that of "Niyama" are:
1. Shaucha (purity)
2. Santosha (contentment)
3. Tapas (austerity)
4. Svâdhyâya (study of the self and scriptures)
5. Ishwara Pranidhâna (dedication to the Lord)
Since yoga is the union of the Jivâtman (individual human spirit) with the Paramätman (Supreme Universal Spirit), asana becomes the means to the end (self-realisation) and not an end in itself.
WHY YOGÄSANA?
Regular practice of Yogasana is advocated for keeping ourselves fit in every respect. A sound body is essential if one has to have a sound mind. Yogasana enables one to control one's nerves and get them to work in perfect order to tackle the emotional forces at work in the body. The nervous system and the glands in the body, whose proper functioning is basic for keeping perfect health, is taken care of by the various asanas.
Lack of control of one's passions and emotions has been the root cause for the disintegration of many families and the resulting sorrow. Emotional poise helps one to tackle anything calmly and work constructively.
Regular practice of Yogâsana enables the various organs of the body work harmoniously by keeping the humours : vātha (wind), pittha (bile), and kapha (phlegm) in equilibrium. Abnormal functioning of any one of these becomes the cause for illness, according to Âvurveda.
Further, organs such as the liver and the pancreas and glands such as the thyroid, pituitary, adrenal etc, secrete certain fluids which are called hormones. They are basically important for the proper functioning of the different systems. They also control our behavioural patterns. Yogâsanas can greatly help in the proper working of the nervous system, excretory system, circulatory system etc since they provide good exercise for the nerves, glands and various organs.
We have enough empirical evidence to show how Yogâsana and Prânãvâma enable one to concentrate on work and improve mental ability and will power apart from keeping a healthy and an elegant body. Also, they help one to relax completely and maintain an even temper.
The science of Yogâsana has been developed in such a way that no external tools are necessary for its practice. It takes into consideration the body structure and with the help of hands, legs, trunk and the head one has to assume different physical postures which are designed to develop the muscles, strengthen the nerves, improve the functioning of glands, purify the blood and supply it to all parts of the body.
The effects of Yogasana and Prânāyâma are both preventive and curative. If one is given to regular practice from one's earlier years he or she can avoid many normal ailments like hypertension, diabetes, glandular disorders, ulcers, breathing difficulties, hernia etc., when the aging process begins. An interesting aspect of the practice of Yogâsana is that a person gets the thrill of gymnastics without its harmful effects. For example, Tolãsana, where one lifts up the body with the help of one's arms, gives the same effect as that of weight lifting, but does not weaken the heart in the long run. Instead, it strengthens it.
OBJECTIVES:
The main objectives of Yogâsana and Prânayâma are:
a. To enable one to possess enough physical and muscular strength.
b. To maintain a youthful body for a longer time
c. To develop resistance to various health disorders (physical, mental and emotional).
d. To cure such problems if one already has them.
e. To acquire a mind free from fears and inhibitions.
BENEFITS OF YOGÂSANAS:
Physical:
1. The endocrinal system is controlled and regulated, and correct quantities of different hormones are secreted from all glands in the body.
2. Through regular practice, impaired organs can be rejuvenated to carry out their normal functioning.
3. Systems like circulatory, respiratory, nervous, excretory glandular, muscles and bones are coordinated to help one another. The digestive juices namely saliva, enzymes etc are secreted properly.
Mental:
1. Yogasanas develop the power of concentration.
2. The mind is strenathened and one is able to face sorrow, and anxieties with equanimity. The person is able to endure pain and unhappiness.
3. Self confidence is enhanced and one becomes a source of inspiration for others.
4. Normal mental health can be maintained.
5. A person obtains all the characteristics of a "Sthithaprajna" - a man of wisdom.
Spiritual:
1. Yogâsanas are essential for spiritual aspirants to awaken their psychic faculties.
2. Great texts like Hathayoga Pradeepika and Gheranda Samhitha emphasize the importance of purifying the body through asanas for higher spiritual endeavours.
HINTS FOR PRACTISING YOGÄSANAS
1. The bladder must be emptied and bowels evacuated before practising the asanas.
2. Both the body and the mind is refreshed if the asanas are performed after having a bath. In case the person wishes to bathe after performing, a gap of thirty minutes should be maintained.
3. The best time to perform asanas is either early in the morning or late in the evening.
4. Consume a large glass of pure warm water before beginning. A cup of warm milk or tea could also be had half an hour before practice.
5. If the asanas are performed in the evening there should be a gap of four hours after having meals.
6. Practice in a clean, airy space and on a blanket.
7. Breathing must be done through the nostrils and not through the mouth.
8. Do not wipe sweat with a towel, but smear it all over the body with bare hands.
9. Lie down in Shavāsana for ten to fifteen minutes after completing the asanas to relax both the body and the mind.
CAUTIONS:
1. Persons suffering from high blood-pressure, pus in the ears or serious eye disorders should avoid practising topsy-turvy postures like Shirshāsana and Sarvângãsana. They can perform all forward bending asanas and obtain great benefits.
2. In the case of certain ailments it is advisable to get guidance from experts in the field of Yoga as also from experienced medical practitioners.
For women:
1. Avoid practising asanas during the menstrual period.
2. Asanas can be performed during the first three months of pregnancy. They can also be practised gradually three months after delivery.
3. Baddha Konasana and Upavishta Konâsana may be practised regularly during pregnancy. These strengthen the pelvic muscles and reduce labour pains considerably.
PRINCIPLES OF KARMA YOGA
1. One should respect Mother, Father, Guru, Government and the Supreme Power - the Universal Being. Respect is due because Mother and Father gave birth to and brought you up, Guru gives knowledge, Government is the protector and the Almighty is the source and origin of our being and living
2. Worship of the Supreme power is necessary for man because it is that Eternal Power which has evolved as Universe and is, working within everything as Consciousness (Character). In the absence of this worship, Ego will sprout and develop in man and that, in turn, will generate the six temperaments starting with inordinate desire and cause wrong deeds resulting in pain, problems and miseries in life.
3. One should understand the Law of Nature which brings pain, pleasure, peace or ecstasy according to one's motive, efficiency, place, time and obiect of contract in any action. When the result of any action is seen to be happiness and gain, that should be understood as the reward from the almighty for that action. If, on the other hand, the result is pain or loss, that should be understood as a lesson imparted by the Almighty to rectify one's mistakes and become good. One should do every action, whether thought, word or deed, with a perspective awareness not to inflict pain to self or others, at present or in future, to the body or mind.
4. As physical health and mental health are important for a happy and successful life, one has to maintain these with due care, following moderation in the following five aspects of life: (i) Food: (i) work; (hi)Rest; (iv) Sex; and (v) Use of Thought-Force. These five should not be neglected, over indulged or improperly dealt with.
5. All the religions of the world have only two main principles as the core and goal. They are (1) Worship of the Almighty for the development of Consciousness; and (in) Maintaining harmony and peace in the life of one and all of the society by following a virtuous way of life within the parameters of Morality, Duty and charity. Therefore one should respect all the religions of the world and their followers. Whatever be the form and name of the god worshipped by anyone, that is only in the image and shape of man's own mind; and Mind is the fractional state of Super-Consciousness. One should not have any conflict with others over their method of worship.
6. One should steadfastly observe five duties in life: towards (i) Self; (i) Family; (fil) Relatives; (iv) Society; and (v) World - Community, giving importance to each in the above order without neglecting any of the other four.
7. One should not blame, neglect or create conflict with any individual because he has done wrong or commited crimes in the fields of Economics, Politics, Religion and Moral behaviour, since the reasons for his wrong deeds are: (i) The force of hereditary imprints acemulated through innumerable generations according to the force of circumstances and the culture of society; and (ii) the force of needs and available opportunity in life for forming a particular character. One's duty in this respect is to pity the wrong-doer and be kind to him, rendering what service one can to enlighten him with spiritual knowledge so as to metamorphose his character for a better life.
8. As it is by the grace of Nature that the female sex is given the responsibility of conceiving, giving birth to and raising all living beings, all should understand the value of women and respect and appreciate them for the inevitable strain and pain imposed on them by Nature
9. One Should allot at least 1% of his income to be spent only for the help and welfare of the needy.
10. In order to achieve the purpose of life and develop one's Consciousness, one must learn and practise Meditation on the life-force, which will result in peace of mind, physical health and enlightenment of Consciousness.
SUMMARY
Duty-consciousness and Awareness ofthe Law ofNature are the two important principles in Karma Yoga. Man cannot be separated from other men and materials, but he can become détached from them mentally by following Awareness of the Limit-and-Method principle in enjoyment. Karma Yoga is "One World Religion". When one sees that the result of his action is the benediction of the Universal Being, he realises the Almighty. When he follows Morality, Duty and Charity he beomes a good friend and asset to the society. Thus worship of the Almighty and a virtuous way of life constitute Karma Yoga. This conceptis common for all Religions. In Karma Yoga duty-consciousness and Awareness of the Law of Nature become religion. Such a "One World Religion" is imperative in the context of the scientific advancement of the present Age.
Karma Yoga is a most suitable, scientific method of living for mankind to enjoy happiness, satisfac-tion, harmony and peace in life. To achieve the purpose of life and the goal of perfection of Consciousness, the revelators found two important principles in life: one is the worship of God to realise the Truth, the Universal being and to realise the mysterious fact that the same Truth is Consciousness in everything'and every living being. The other is virtuous way of life, which comprises three conscientious aspects; morality, duty and charity.
These two principles are the core and goal of all the religions. These principles - realisation of Truth and following virtues - will enlighten mankind to be of constant awareness of the existence of Almighty in every thing and all living beings, so that one can deal with men and materials conscientiously not to inflict pain, loss or problems to self or others, at present or in future, to the body or mind. This will help mankind enjoy harmony, happiness and peace. Clearly understanding and following these principles of life is 'Karma Yoga.
THANTHRA IS A MECHANISM OF THE PRACTICAL FIELD OF KNONLEDGE
The subiect matter of consciousness, its investigation and discovery, is known as tantra. It 1s a vast science 1n which every method of expanding the conscious experience has been explored. It has always been with man, ever since he began to probe the mysteries ot his own existence. Tanta is not an Indian Philosophy. There was a time when tantra was the spiritual practice of men and women of every continent. Evidence exists witat prior to the Atlantean c1vi-lization, tantra was practiced in order to gain a greater vision and experience of reality. ranta 1s the ancient spiritual heritage of mankind. Through accidents of history, civilization lost touch with the tantric tradition during the dark ages of the kali yuga. now the Western civilizations are emerging from several hundred years of dark-ness, when a climate of distrust, fear and hatred prevailed and during which tantza was suppressed. Now the religious and political climate is changing and tantra is re-emerging around the world.
Tanta has survived the tests of time and history because it is not a philosophy but a scientific system whereby man can improve the structure and cuality of his body and mind, and through which he can transfor his ailing personality. Although the system of tantra as most controversial and has been widely misrepresented, this great and sublime science has not been truly and accurately presented. It is necessary to explain how tantra brings about a metamorphosis in the entire structure of the personal consciousness.
What is expansion of consciousness? Expansion means the breaking down of the limitations of the individual mind. The senses provide the stimuli and the mind functions on the basis of their stimuli. This is the limitation of the ordinary human consciousness, because the sense perceptions are dependent on the quality of the sensory nervious system. Is cognition a quality of the mind or is it dependent on the stimull that are sent to the brain? According to tantra, consciousness is considered a homogeneous entity. Even without the association of the senses it is possible to have knowledge, cognition; and perception. Normally, we don't possess this supersensory perception because our consciousness is not given the opportunity to exper- hence its homogeneous nature. the mand, the conscousness, is homo-geneous, but the whole consciousness is not functioningen. If we know how to activate the silent areas of consciousness, the homogeneous state of the universal mind can be experienced and we can achieve tore chareness.
Within this physical body there is a mundane source of energy through which the brain, the body, and mind function. this, In addition to there is a transcendental source of energy known as kundalini. In tantra, Kundalini yoga is practiced in order to liberate this energy and illumine the entire consciousness. It 1s a system whach activates the entire psychophysiological stucture.