BENEFITS OF YOGIC EXERCISES

BENEFITS OF YOGIC EXERCISES

by SRI SWAMI CHIDANANDA

Good health is the greatest asset. Without good health one can hardly expect success in any walk of life. To keep up good health, there are numerous modern physical culture systems designed to develop the muscles. The physical culturist develops them by mechanical movements and exercises. In such physical exercises, there is a fast movement of the muscles resulting in the rapid functioning of the heart and lungs. The practitioner becomes exhausted very quickly. There may also be anxiety, psychological tension and fear. Some exercises develop the chest and the arms only, which becomes lopsided and results in disharmony in the personality.

In Yogic exercises, there is harmonious development of all the muscles of the body, internal organs, nerves and the frame. There are no rapid movements and hence there is no waste of energy. In Yoga, exercise movements are gentle and rhythmic. On the other hand, they conserve energy.

The three important organs viz., heart, lungs and brain with its cerebro-spinal system, are kept in a healthy condition by regular practice of a few important Asanas and one or two breathing exercises. Sound functioning of the organs depends upon good healthy nerves. The tripod of life are the brain, heart and the lungs. The heart and the lungs are under the control of the brain. These three important organs along with the cerebro-spinal system are kept in a healthy condition by regular Yogic exercises.

If the muscles are not given proper exercises, they will tend to contract, and there will be stiffness and heaviness in the body. Blood circulation and nerve force will consequently be impeded. Their malfunctioning will disturb the organs. Some of the Yogic exercises concentrate on the development of the muscles also, consistent with the development of other parts as well.

These Yogic exercises are both preventive and curative in their nature. On the whole, they prevent diseases attacking the body by maintaining the natural health. Some exercises also cure existing diseases like cold, cough, constipation and gastric troubles.

Some Yogic exercises involve forward and backward motions, others help the lateral movement of the spine. Some clean the lungs, throat, etc. Thus the body as a whole is developed, toned up and strengthened. The entire body becomes flexible, thereby preventing stagnation of blood in any part of the body.

Another unique feature of these exercises is, however, their influence upon the endocrine system of glands, the ductless glands as they are called. The malfunctioning of the thyroid, pituitary and pineal glands is corrected by a course of selected postures. Besides all this, some of the exercises have great effect upon man’s mind, his power of concentration and memory. They also wake up his dormant spiritual faculty. The Prana or the vital force is externalized in modern physical exercises, where as the Yogic exercises make the Pranic current flow inwards. These Yogic exercises help to improve the health by regulating the functioning of the internal organs. Their regular practice bring to every practitioner, good health, longevity, strength, vim and vitality. By practising the Yoga Asanas regularly with care and caution, the personality as a whole will become pleasing and attractive.

This system is simple, exact, efficacious, economical and capable of being practiced without any extraneous help when once a preliminary knowledge about it is obtained.


IMPORTANT INSTRUCTIONS

A word of warning and caution. There are certain “dos” and “don’t’s” here which should be adhered to at any cost, to derive maximum benefits and avoid harmful results by the practice of Yoga:

1) Generally, Yoga Asanas may be practiced by young people only after twelve years of age, and not before. The minimum age limit if higher for certain specific Asanas like the Sirshasana and Sarvangasana.

2) Practice of Asanas for curing diseases must be done under the personal supervision of an experienced instructor.

3) Those who are suffering from chronic eye disease, running ears, high blood pressure and heart troubles should not practise Yoga Asanas. They can however practise relaxation in Savasana alone which is very beneficial to them.

4) Get up early in the morning at 4 or 4:30 a.m. If you feel sleepy, practice standing postures and four to six Surya-Namaskaras. Then answer the call of nature and wash your face.

5) If you are not in the habit of answering the calls of nature in the early morning, you can practice Asanas without answering the calls. After finishing the Asanas, Pranayama and meditation, you can go to the lavatory.

6) Take bath in luke warm or cold water according to your capacity and convenience.

7) Spread a folded blanket or yoga mat on the floor and practise the Yoga Asanas over the blanket or yoga mat.

8) Do not wear spectacles or loose ornaments when you do Asanas. They may get damaged and may also cause injuries.

9) If you are accustomed to take bed-tea early in the mornings, after tea practise 4 to 6 Surya-Namaskaras and then answer the calls of nature and start the practice.

10) Asanas should be done on empty stomach, in the morning or at least 3 or 4 hours after food. Half an hour gap should be there before you take a heavy meal or bath, after the practice of Asanas.

11) One cup of milk or tea can be taken ten minutes after the practice of Asanas. If before, then there must be an interval of at least half to one hour.

12) In the beginning, each Asana can be practiced for a few seconds and gradually increase the duration of time. There should not be jerks or rapid movements of the body.

13) After the practice of Asanas and Pranayama, one must sit in a comfortable posture and practise meditation at least for ten to thirty minutes, according to one’s convenience.

14) If it is not possible to practise all the Asanas in the mornings, one can do the standing postures and Surya-Namaskaras followed by Savasana. The remaining Asanas and Pranayama can be practiced in the evenings.

15) Before starting Sirshasana and also Pranayama, one must see that one’s body and mind are calm, serene and undisturbed. If one is tired, fatigued, mentally or emotionally disturbed, then one should relax in Savasana for ten to fifteen minutes, and then start the practice.

16) Asanas should be practiced in a well ventilated clean room where there is free movement of fresh air. In cold regions, one can practise in a closed room. The floor must be even. Asanas can be practiced on sandy river beds, open, airy places and by the seaside.

17) If the practice of Asanas are discountinued due to some unavoidable circumstances there is no fear of any adverse reaction. After some days you can again start practising.

18) Regularity is the most important factor is you want to derive the full benefits of the yoga Asanas quickly.

PURPOSE OF YOGA

PURPOSE OF YOGA

by SRI SWAMI CHIDANANDA

Harmony is called Yoga – Samatvam Yoga Uchyate, - says the Bhagavadgita. In spite of all scientific advancement, even today man continues to suffer as before, from the beginning of recorded history. This is due to disharmony within himself and with the world outside. Man is nothing but a part of Nature. And Nature is constituted and governed by the three Gunas, the fundamental entities - Tamas, Rajas and Sattva. The ‘Gunas’ here do not mean properties or characteristics. They are the substances out of which this universe manifests itself in its multitudinous forms. Tamas is said to be static. Rajas dynamic, and Sattva a state which is neither and which transcends the two. The process of evolution also is carried on by these three Gunas. Evolution means creation and its progressive development. Its basis lies in activity. These three Gunas exist like the three strands of a rope supporting one another. But, one Guna always predominates keeping the other two under subjugation. Our body is predominated by Tamoguna. It is gross, inert and visible. Prana is predominated by Rajoguna. It is dynamic and we feel its existence due to the movements in our body. Mind is predominated by Sattva Guna. Our entire personality is nothing but the combination of body, Prana and mind. This combination we call ‘I’. All our troubles are due to a disharmony among these three, the body, Prana and mind. It is this state of disharmony that puts man under the clutches of the three Gunas. A state of harmony frees him from their grip. Yoga brings about this harmony. It prescribes Asana (posture), Pranayama (regulation of breath) and Dhyana (concentration and meditation). Asana is for bringing about harmony in the body, Pranayama is Prana, and Dhyana is the mind. The nature of Tamoguna is to check or retard, but it should not be thought that when the movement is upwards through Rajoguna, Tamoguna is absent. Any process however small it may be, needs a force to develop, another force to move it, and a third to check or maintain it. The force that develops is Sattva Guna, that which causes movement is Rajo Guna, and that which checks or maintains is Tamo Guna. No one Guna exists in isolation without the influence of the other two. A lotus kept in a pot of water is disturbed when the pot is disturbed. The disturbance of the pot is transmitted to the water which in turn transmits it to the lotus. Similarly, any disturbance to the body is carried to the Prana, which again communicates it to the mind. To keep up the stability of our whole personality, Yoga prescribes Asana, Pranayama and meditation.

Sages emphatically declare that Yoga alone can destroy all pains. Yogo Bhavati Duhkhaha – Yoga is the destroyer of pain – says the Bhagavadgita. There are many definitions for Yoga. Merely memorizing them and repeating them will not produce the desired result. Instead, we have to put it into practice in our daily life. If one understands the principles and applies them in one’s day-to-day activities, life itself becomes a process of Yoga, and Yoga is the destroyer of pain.

Practice of Yoga creates harmony in the physical, vital, mental, psychological and spiritual aspects of the human personality. Different limbs constitute the human body. Similarly, there are a number of limbs in Yoga. There are mainly classified under eight heads: Yama (moral restraints), Niyama (spiritual observances), Asana (postures), Pranayama (regulation of breath), Pratyahara (withdrawal of mind from external objects), Dharana (concentration on one object), Dhyana (meditation), and Samadhi (supreme Harmony). If a person moves one step forward, all the limbs of the body also move simultaneously. Even so, if one practices even one limb of Yoga to a high degree of perfection, all the other limbs of Yoga are bound to accompany without great effort on the part of the practitioner.

When one desires to practice Yoga Asanas, one should naturally have externally congenial, conducive atmosphere. This can be brought about by observing Yama viz., Ahimsa (observance of non-injury through thought, word and deed), Satya (truthfulness), Brahmacharya (all-round self-control), Aparigraha (non-acceptance of free gifts which are not essentials), Asteya (non-stealing). One should not practice Yoga Asanas when the mind is disturbed due to fear, anxiety, fatigue or tiresomeness. These can be overcome by the practice of Yama. An external congenial atmosphere alone is not sufficient. There must also be the internal serenity of mind. This is obtained by the practice of Niyama. This constitutes Saucha (internal and external purity), Santosha (contentment), Tapas (austerity), Svadhyaya (self-study), Isvarapranidhana (surrender to God). Thus Yama and Niyama are two important unavoidable prerequisites for the practice of Yoga. The third and fourth limbs of Yoga are Asana and Pranayama. During the practice of Asanas there should not be any rapid movements of the limbs of the body or jerks of the body. By this, the breathing process is regulated automatically. While doing the Yoga Asanas, the mind should not think of the programmes and engagements of the day or any other external object. One must withdraw the mind from all such thoughts. This is called Pratyahara, the fifth limb. Here, a question may arise: On what should one direct the mind, when it is withdrawn from external thoughts, for its very nature is to go outward? Hence, it is suggested by the adepts that while doing Asanas, one should concentrate one’s mind on the relevant parts of the body according to the nature of the Asana practised. Keeping the mind on a particular object for a short time is Dharana or concentration. Continuous concentration on the object for a long time is called meditation. “Pratyaya Ekatanata Dhyanam”. Thus when all the seven limbs of Yoga are brought in, the eighth limb, Samadhi or supreme harmony results as a natural sequence. The practice of Yoga Asanas thus leads to this Supreme Harmony.

Even though the ancient sages have named several postures with the appellations of reptiles, birds and animals with which they had some resemblance, only human beings can practise Yoga Asanas, combining with them the eight limbs of Yoga, but not the other beings. Merely bending the body cannot constitute Yoga Asanas. In Yoga, there should be a blending of all the eight limbs. Hence, Sage Patanjali said “Yoganga Anushthanad Asuddhi-kshaye Jnanadiptir Aaviveka Khyateh – By observing the eight limbs of Yoga, one effects the destruction of impurities, then arises spiritual illumination which leads into the awareness of the Reality.” This is the supreme purpose for which the practice of Yoga is recommended.

GOOD VISION

GOOD VISION
by Swami Karunananda

Lost in the never-ending and ever-increasing distractions and sensual excitement of modern living, man is abusing his senses far beyond their normal capacity and then complaining that they begin to lose their efficiency long before the normal fading out of old age.

To satisfy the jaded palate, hotter and hotter, sweeter and sweeter, saltier and saltier or sourer and sourer condiments are added to his food – long since have the original tastes of vegetables, fruits and cereals been lost and forgotten, never to be recaptured by his coarsened tongue.

The scent of the rose or the ripening corn, the perfumes wafted by a cool evening breeze – all are lost to the nose now adapted to petrol fumes. The stench of duco-spraying and the suffocating atmosphere of entertainment halls.

But surely the most abused of man’s senses is sight as, from the days when he first invented the printing of black letters on dazzling white paper and took to reading this print under artificial light, extending his open-eyed period by a third to half a day and, under the cruel stress of competitive examinations, even to two-thirds of a day, he enjoys normal vision for a mere fraction of his life-span and frequently becomes a ‘four-eyed’ long before leaving school. The pleasure of walking after dark unaided by torch or street-light, using instead eyes, ears and nose is unbelievable to this ‘civilised’ man who would rather fill his preslumber hours staring at a rectangle of flickering pictures, for the last forty or fifty years in the cinema hall, but now more temptingly in the television of his own home.

Man cannot renew his organs of sense but, once convinced of futility of their further abuse and inevitable weakening, he can reduce unnatural living habits and begin to recover a little of their intended power, flexibility and usefulness by exercising lazy muscles.

Most eye-fatigue is due to the eyes being held for long periods at the one focus, that of reading, relieved occasionally by glancing about the room or a few feet ahead while walking. Break this wearing habit by, at every excuse, getting outdoors and gazing into the distance. Try to revitalize those eye muscles, day by day, seeing the horizon more clearly. Look at the clouds but not directly at the sun.

Trataka or sun-gazing has developed a bad reputation due to its ignorant practice. If the sun’s rays are allowed to penetrate the unprotected eye by Trataka, done with the sun in the high heavens, great damage is done and permanent blindness may result. A little Trataka when the sun has just risen above the flat horizon – not hours later when it rises above the high hills – will help to cleanse the eye and increase concentration but, if at all, do it with caution!

The following simple exercises have improved eyesight to the extent of allowing some people to again read a newspaper without glasses, depending of course on the nature of the eye-weakness.

EXERCISE I

Focus intently on a distant object – for a normal sighted man on the horizon but for the weak sighted on the farthest object you can see clearly, day by day coaxing the eyes to see further – then, without moving the eyes, straighten out an arm in front of you and lift the forefinger to cover the distant object. You will see the original plus two fingers, because the finger is out of focus.

Now stare at the finger, then at the distant object. Repeat five or six times.

Focusing on the finger-tip slowly move the finger towards the eyes till it rests on the forehead between the eyebrows. Now the eyes are closed. Hold them thus until you feel a slight strain, then slowly straighten the arm, returning the finger to its original position before the distant object. As soon as the finger leaves the forehead concentrate again on the finger-tip. When the arm straightens focus on the distant object, then on the finger-tip and repeat several times.

EXERCISE II

Repeat the above exercise but bring the finger, eyes focused on its tip, slowly to the end of the nose.

While doing these eye-movements try to remain unblinking, eyes open continuously, thus practising a form of Trataka and improving your concentration and one-pointedness of mind.

EXERCISE III

Without moving the head, turn the eyes to look as far as possible first to the left, then slowly the diagonals, starting with the top left corner, slowly down to the right, up to the sky, down to the ground; then along to the bottom right corner, to bottom left corner, and finishing at top right corner.

EXERCISE IV

This exercise will help concentration because you must think simultaneously of both your breathing and movement of the eyes.

Look down to the ground. Then slowly make a big circle to the left, above, to the right and down again with the eyes, breathing in deeply and trying to have capacity breath when the eye-circle is completed. Repeat the slow circling to the left, this time breathing out to empty the lungs as the circle is completed. Repeat both sequences to the right. The circles must be a large as possible.

EXERCISE V, VI

There are endless shapes – letters of the alphabet, the square, the diamond, the figure eight, firstly upright and then lying on its side – which can be drawn with the eyes.

Practise these exercises sincerely in the open air but not in direct sunlight. Each time as you finish cover the eyes with the palms of the hands, open them in the dark and breathe deeply, concentrating intently on the open eyes especially as you breath out, thus sending plenty of Pranic energy along with fresh blood supply to the eyes. Close the eyes again before removing the hands to avoid sudden glare. You can do the breathing three times.

Always do your reading in a good steady light, coming from over the left shoulder and neither too bright nor too dull; do not waste your eyesight on poor, low-class cinema shows; try to do your eye work in the natural daylight; live as much as possible in nature, letting the eyes rest on its green and blues. The green of trees and hills is your eyes’ best tonic.

May you have speedy good vision through leading a simple, healthy and inspiring life, seeing all as good and perfect.

~ Extracted from Yoga Asanas

Mango Kesari

Mango Kesari

Mango rava kesari is sweetened and flavored cooked rava (sooji) which looks moist. Rava (sooji) is cooked in water till soft and sweeteend with sugar. Later, it is flavored with mango pulp and garnished with fried nuts.

Makes: 2 Cups of Mango Rava Kesari

Ingredients:
Fine Sooji 1 cup

Mango Puree 1 - 1 ½ cup

Finely Chopped Ripe Mango ¼ cup

Sugar 1 cup

Cashews 5

Almonds 4

Golden Raisins 8

Cardamom Powder a big pinch

Saffron a small pinch

Ghee 1 tbsp

Method of preparation:
Roughly chop cashews and almonds.

Heat half a tbsp of ghee in a pan, add cashews, almonds and raisins.

Fry till nuts turn golden color and raisins puff up.

Remove them into a bowl for garnish.

Heat remaining ghee in the pan, add sooji and fry on medium - low flame for a few minutes till sooji turn light golden color and lose all the raw flavor.

Stir in 2 ½ to 3 cups of water into the roasted sooji along with sugar, cardamom powder and saffron threads.

Bring to boil and cook the sooji mixture by stirring frequently to avoid lumps.

Once sooji mixture loses most of the water and starts to come together, stir in mango puree and chopped mango.

Mix the mango puree thoroughly and make sure sooji is cooked properly.

Finally mix in the fried cashews, almonds and raisins.

Serve mango rava kesari hot or cold.

Note: If mango puree is sweetened, adjust the sugar accordingly.

Suggestion: If sooji is uncooked before adding mango puree, add more water if required and cook till sooji is soft.

Variations: Pineapple Rava Kesari (rava kesari having cooked in pineapple juice garnished with chopped pineapple), or rava kesari with mixture of fruits like mango pineapple, mango papaya, etc.

Carrot Halwa

Carrot Halwa

Ingredients:
Carrot 3-4 large
Sugar ½ cup
Milk 1 ½ cup
Ghee 1 tbsp

Method of preparation:
Remove ends, peel, wash and grate carrots.
Heat ghee in a non-stick pan on medium high, add grated carrot and stir well for 5 minutes.
Now add milk and simmer for 10-15 minutes stirring occasionally.
When most of the milk is evaporated, add sugar and stir well.
Let it absorb all the juices and serve hot.

Note: You can garnish with your favorite nuts.

Beetroot Halwa

Beetroot Halwa

Ingredients:
Beetroot 3-4 medium
Sugar ½ - 1 cup
Green Cardamom 1
Milk 1 cup
Ghee 1 tbsp

Method of preparation:
Bruise the cardamom and crush the seeds inside.
Wash, remove ends, peel and grate beetroot on thicker side.
Heat ghee in a non-stick pan on medium high, add grated beetroot and stir for about 5 minutes.
Now add milk, crushed cardamom seeds and simmer for 10-15 minutes stirring occasionally.
When most of the milk is evaporated, add sugar and give it a quick stir.
Let it stay on medium heat for about 5 minutes or until the sugar starts to caramalize.
Serve hot or chilled.

Note: Garnish with your favorite nuts like almonds, cashews, etc.

Almond Milk

Almond Milk

Badam kheer (almond milk) is one of the most famous drinks in India. Kheer is anything made of milk. Soak almonds (also known as badam) in water and peel off the skin. These almonds are then grinded into fine paste and added to the milk. The milk with the almond paste is boiled for some time and sweetened. Garnish with chopped nuts.

Makes: 3 Cups of Almond Milk

Ingredients:
Milk 4 cups
Almonds 15 - 20
Green Cardamom 1
Almond Essence 2 - 4 drops
Saffron 4 - 8 strands
Pistachios 4
Sugar ½ cup or more

Method of preparation:
Lightly bruise the green cardamom and remove all the seeds.
Crush all the green cardamom seeds into fine powder.
Chop pistachios finely, and slice almonds for garnish.
Soak almonds in warm water for some time and peel off the skin.
Grind the peeled almonds into smooth paste adding enough water.
Bring milk to boil in a heavy sauce pot till the milk reduces by little more than quarter the original quantity.
Add the saffron, crushed cardamom seeds, ground almond paste and boil for 10 more minutes.
Remove from heat and stir in almond essence and sugar till the sugar dissolves completely.
Chill the almond milk for half an hour to an hour, garnish with chopped nuts and serve.

Note: Make sure to grind the almonds to fine paste.

Suggestion: If almond milk is too thick, stir in half a cup of skimmed milk.

THE SCIENCE OF PRANAYAMA

THE SCIENCE OF PRANAYAMA
by SRI SWAMI SIVANANDA, Founder of The Divine Life Society

Click on http://www.dlshq.org/download/pranayama.pdf

WHAT IS YOGA

WHAT IS YOGA

In ancient Indian terms, Yoga means a disciplined path or way to free oneself and to be in union with the Almighty.

There are four main paths of Yoga. One may find nowadays many types of Yogas. All those different names and types of Yogas will fall under the four main paths of Yogas. "Karma Yoga" (Yoga of doing duties and actions without expecting any results), "Bhakti Yoga" (Yoga of complete devotion and surrender to the God), "Jnana Yoga' (Yoga of wisdom and power of pure reason), "Astanga Yoga" (Yoga of using physical, psychological and spiritual energies) are the four main Yogas.

Though there are four main paths of Yogas, the western world shows more interest in some sections of Astanga Yoga for physical and mental benefits. Astanga Yoga has eight limbs (sections). Out of them the third, fourth, and fifth limbs are commonly called "Hatha Yoga". Because of western influence, interest and popularity in Hatha Yoga, this is nowadays commonly known as "Yoga".

TYPES OF YOGA
There are four main types of Yoga. They are Karma Yoga, Bhakti Yoga, Jnana Yoga, and Astanga Yoga.

Astanga Yoga has eight limbs. They are Iyama (Ethical training), Niyama (Moral Training), Asanas (Postures), Pranayama (Breathing Techniques - Conquering Prana the vital force), Pratyahara (Withdrawing the mind from the senses - Mastering of the Senses), Dharana (Concentration- focusing the mind on certain centers), Dhyana (Meditation), and Samadhi (Transcending the mind - Super conscious state).

Hatha Yoga, which is part of Astanga Yoga, includes Yoga Postures (Asanas), Pranayama (Breathing Techniques - Conquering Prana the vital force), and Pratyahara (Withdrawing the Mind from Senses - Mastering of the Senses).

HATHA YOGA AND DIFFERENCE FROM OTHERS
There are so many organizations and styles of Hatha Yogas founded by modern Indian and western teachers. The differences are usually about emphasis, such as focusing on strict alignment of the body, coordination of the breath and movement, holding the postures, or the flow from one posture to another. All the styles share a common lineage back to Astanga Yoga.

A brief list of some varieties of Hatha Yoga:
Ananda Yoga, Anusara Yoga, Power Yoga, Bikram Yoga, Integral Yoga, Integral Science of Hatha and Tantric Arts (ISHTA), Iyengar Yoga, Jivamukti - style Yoga, Kali Ray Tri Yoga, Kripalu Yoga, Kundalini Yoga, Sivananda Yoga, Svaroopa Yoga, White lotus Yoga, Viniyoga.

WHAT IS ASTANGA YOGA?
All Yoga philosophies are the collected experience and knowledge of ancient sages from the Indian sub-continent. People in the Indian sub-continent have practiced Astanga Yoga for 6000 years. The knowledge was passed on verbally from generation to generation for thousands of years.

Even though very ancient Indian scripts mention Astanga Yoga, in around year 200 BC two adepts Tirumular and Patanjali, students of sage Nandi Natha, collated, coordinated and systematized Astanga Yoga into writings. Though this Indian philosophy is nowadays called Raja (Royal) Yoga, Patanjali or Tirumular nowhere mentioned this science as Raja Yoga but called it Astanga Yoga in their books "Yoga Sutra" and "Tirumantiram". Tirumantiram was composed in Tamil by Tirumular while Yoga Sutra was composed in Sanskrit by Patanjali.

WHAT ARE THE BENEFITS OF YOGA?
Yoga: Gives strength, flexibility, balance, endurance, and energy. Gives good health and prevents many diseases. Relieves stress, calms the mind, frees one from restless desires, increases concentration, gives lasting pleasure and inner freedom. Helps to stretch, tone, refresh, relax and soothe the nerves. Makes one look and feel years younger, controls weight and reduces depression. It disciplines the path to physical, mental and spiritual growth and gives the experience of transcending beyond body and mind.

IS YOGA GOOD FOR HEALTH, FITNESS & MIND?
There has been quite a lot of research, all over the world. As far as the general effects on mental and physical well-being are concerned, it is now agreed that Yoga can be both pleasurable and beneficial. Western science has been studying Yoga for nearly 50 years and the evidence shows that Yoga may be helpful for specific conditions such as asthma, epilepsy, stress, cardiac risk factors, arthritis, reducing drug use and criminal activity and others. A Harvard study showed, Yoga could give the same treatment effect as a psychotherapy program. Researchers at the University of Pennsylvania School of Medicine now report that Yoga exercises can be highly effective in alleviating Carpal Tunnel Syndrome (CTS). Doctors generally now agree that relaxation, breathing techniques and meditation are the effective way of reducing stress and stress related illnesses.

WHAT IS YOGA POSTURE?
Yoga postures are usually called Asanas, which are included as the third limb in Astanga Yoga. In most Indian languages, the word literally means "seats". These postures aim to improve one's physical and mental flexibility and firmness, to calm, purify and energize the body and mind and to destroy disease and death. These efforts help to direct the mind towards one pointed-ness without distractions or interruption, and to calm and steady the wandering mind in the next stage limbs of Astanga Yoga. One of the most ancient of all Yoga scripts "Tirumantiram" says "Asanas constitute one hundred and twenty six and more, eight among them are rated most high. They are Swastikasana, Padmasana, Bhadrasana, Simhasana, Gomukhasana, Sirasana, Veerasana and Sukhasana". All these main eight Asanas are in sitting Postures, which are ideal for the meditation processes. Interestingly, Tirumantiram says Swastikasana is the best among the eight.

WHO CAN DO YOGA?
There is no age limit for Yoga practice. People taking up yogic practice in their eighties have had very positive results in terms of improved health and mental equanimity. Even bedridden individuals with chronic diseases can still benefit from Yoga, though the practices must be carefully tailored to their particular needs. Yoga can benefit kids just as much as it helps adults. You can do Yoga even if your body is very stiff. If your body is out of shape, you should practice gently at first taking care not to create any injuries. Yoga is a great way to keep fit during pregnancy too.

SHOULD CONSULT DOCTOR BEFORE YOGA?
Please be sure to inform your Yoga teacher of any serious health problems such as neck or back injuries, heart disease, high blood pressure, recent surgery etc. In any extreme case, you should consult a physician before joining the Yoga class. If your doctor is not familiar with Yoga, show her or him pictures of the postures or ask them to contact your Yoga teacher. It is always advised that you inform your family doctor of your physical activities, just to be on the safe side. Even though Yoga is a root of Eastern medicines such as Siddha and Ayurvedic, remember your Yoga teacher is not a doctor.

CAN WOMEN DO YOGA DURING PREGNANCY & MENSTRUATION?
Back in the old days, it was commonly told that women must refrain from practice during the four or so days of menstruation. Now in the modern era, it is a matter of personal preference. Some women do not want to do Yoga while they have their period, many do not mind and continue to practice during menses. Listen to your body, you are the best judge of what you can and cannot do during menstruation or pregnancy. In any case, do not stand on your head (Sirasasana) during the menstrual period. All the Postures can be practiced during the first three months of pregnancy. Some postures however are inappropriate during pregnancy and menstruation. All the postures should be modified lightly according to the students' physical nature.

HOW MANY CLASSES IN A WEEK I SHOULD DO?
The number of classes you should take per week depends on your body and schedule. If you can do Yoga everyday, that is great. If not, try to do Yoga a few days a week. Certainly one class per week is not enough.

WHAT IS THE BEST TIME TO DO YOGA?
The time between two hours before and after "sun rise" or "sun set" are the best times to practice Yoga. Traditionally the Postures are practiced before the breathing techniques (Pranayama) and meditation process (Pratyahara). It does not matter in what order you are practicing the Yoga postures, but make sure you cover the counter posture for each Posture. Relaxation should and must be practiced at end of the Yoga postures.

DO I HAVE TO BE A VEGETARIAN?
Vegetarian food is much healthier than animal products. Besides that, a true Raja-Yogi practicing Astanga Yoga shows love and compassion for all lives. The first limb of Astanga Yoga, the Iyama insists on non-killing. Tirumular in his Tirumantiram condemns the meat-eating. However you do not have to be a vegetarian when you practice Hatha Yoga types which contain third, fourth, and fifth limbs of Astanga Yoga. Vegetarianism does not lead you to be a Yogi; Yoga leads you to non-violence. You will soon find that your desire for eating meat grows weaker.

WHAT IS THE DIFFERENCE BETWEEN YOGA, AEROBICS & EXERCISES?
Yoga focuses first on the health of the spine. The spinal column houses the centre of the nervous system, which plays an important part in the working of the human machine. The most important work of the Yoga postures are in strengthening and purifying the nervous system, particularly the spinal cord and nerve ganglia. The cells of the nervous system are toned and their pathways polished so that their activity is enhanced. Every cell of every organ and muscle is invigorated and supplied with fresh blood while being drained efficiently of waste products. There is much less possibility of toxic build–up, either on the cellular level or in the organs themselves. By promoting the health of the organs, including the glands of the immune system, the body’s ability to resist disease is enhanced.

Normal exercises and aerobics emphasize stress on the muscles combined with quick harsh movements. Yoga by contrast avoids such movements, which tend to trigger lactic acid production in muscle fibres, thus causing fatigue. In the Yogic system, all movements are slow and gradual with proper deep breathing, relaxation, and focus on self-awareness.

Ordinary physical exercises develop the superficial muscles of the body. But Yoga is intended for thorough exercise of the internal organs, such as liver, spleen, intestines, heart, lungs, brain and the important eight ductless glands of the body which are called endocrine glands; playing a very important part in the economy of nature. The eight sets of endocrine glands are the pineal and the pituitary in the head, the thyroid, parathyroid and thymus in the region of the neck, the pancreas and the adrenals in the region of the solar plexus and finally the gonads or sex glands in the pelvic region.

In most physical training systems, the brain is neglected. Requisite quantity of blood must flow constantly to the brain. Yoga works up the internal organs and attracts a greater blood supply to them.

Yoga builds endurance. Though Yoga is not Aerobics the heart rate for a beginner at Yoga might occasionally go up close to aerobic levels. Aerobic exercise improves and increases the amount of oxygen level in the blood through an increased heart rate and deeper breathing. Yoga trains the heart and lungs to deliver increased oxygen to the muscles through a strong focus on the continuous flow of movement from one posture to another.

Yoga builds strength through static muscular contraction and lifting the weight of the body and its parts. Lifting weight takes strength. Weight training, for example, makes you stronger by breaking down and rebuilding muscle tissue. It is this breaking down and rebuilding that results in the bulky muscle look. In Yoga, you are not lifting barbells, but in many of the poses, you are lifting your own weight. Yoga increases strength by toning the muscles and Yoga balancing takes strength too. So does holding a Yoga posture for an extended time. Yoga strength training is isometric. Yoga's isometric action is easier on your muscles than the weight-bearing and pounding of other sports.

Yoga stretches are specifically designed to lengthen your muscles, but also to stabilize your joints, stimulate your organs, balance your endocrine system, and strengthen your muscles as you hold the stretch. In Yoga, muscles are given maximum stretch only achieved by working gradually and slowly. This stretch is then held gently without forcing the muscles. The fibres are lengthened and become elastic. This will not happen if muscles are forced or jerked. When stretching, twisting, bending forwards and backwards, various organs are alternately stretched, squeezed, stimulated, refreshed, or relaxed. In the process, they are either rinsed in fresh blood or drained of old blood. Some postures exert direct pressure on the large intestines and kidneys, helping the elimination of waste products. In Yoga, muscle fibres are worked in two different ways: one is the stretching; the other is in the controlled and sustained contraction needed to maintain a stretch. This strengthens the muscles and improves their efficiency.

Sports develop tight muscles; create muscular imbalance, and structural irregularities. Yoga helps to solve these problems. Yoga increases the range of motion and reduces injury in sports. Yoga is designed to work all your muscles, not just a few isolated major muscle groups. Yoga’s fine-tuning is the ultimate full body, mind work out.