by Yoga is a system of mental and spiritual development with a scope of mental transformation. In India, the concept and practice of Yoga originated several millennia ago. Its founders were great saints and Sages, the great yogis gave rational interpretation to their experiences of Yoga and brought about a scientific and practical method within everyone‘s reach. Today is modern time, Yoga no longer is restricted to hermits of saints; it has taken its place in everyday life and has aroused the world wide awakening and acceptance in the last decade.
The science of Yoga and its techniques have now been re-oriented to suit physiological needs and lifestyles. Experts of various branches of medicine including modern science are realizing the role of these techniques in the prevention and management of lifestyle disorders.
The literal meaning of the Sanskrit word “Yoga is to Yoke”. Accordingly, Yoga can be defined as a means of uniting the individual spirit with the universal spirit. This is the primary objective of Yoga i.e. spiritual advancement.
All the diseases arise at mental level and then get manifested physically. Therefore
way to win over diseases is to destroy unnatural lifestyle. In fact, people have some
bad habits which do not let them stay healthy. Some of these habits are-
- Food related habits
- Laziness
- Least use of fine elements
- Affection with unnatural things
- Unregulated use up
- Futile treatment
- Bad thoughts.
Yoga philosophy is one of the six systems of Indian philosophy. It is the philosophy, science and art of holistic living where the ignoble in man is transformed into the noble. Unlike so many other philosophies of the world, it is a philosophy which completely practical. It is an exact science based on certain immutable Laws of Nature.
Yoga is a process of rejoicing. It is not a suffering. It is a movement through happiness. From one state of joy, we move to another state of joy. It is not that Yoga starts with sorrow, or that it is a kind of prison-house into which we are thrown. We have sometimes a feeling that Yoga is a torture, a suffering, to the normal life of man. Sadhana means a fear, and indicates an unnatural seriousness.
Body needs a certain amount of exercise for its proper function. Lack of, exercise or wrong physical activity can aggravate or cause psychological problems. Asana is the third limb of Astanga Yoga. It consists of the performance of physical postures that release physical stress and tension. The correct postures increase the vital force, which gets blocked by wrong posture, and calms the mind, which is stressed by wrong posture. It refers to sitting postures for meditation, which are the main Asanas mentioned in yogic texts. For any real self-examination, we must be able to sit still and comfortable with an erect spine. This scientifically seen that it allows the ascending flow of energy through which the mind can empty itself out and open up the deeper layers of consciousness. Its regular practicing can aid in releasing psychological tension through releasing the physical and Pranic blocks sustaining it.
Yogic management for stress
Asanas/postures can help to relive stress, tension and anxiety. By expelling the excess negative emotions and adrenaline through physical activity, one can enter a more relaxed, calm state of being. It is one of the most important coping medium to combat anxiety and stress. It acts as a buffer against stress and may thus help protect the cardiovascular and immune systems from the consequences of stressful events. The yogic practices are:
Kriyas: Jalneti, Sutraneti, Kapalbhati, Suryanamaskar
Brisk exercise: Nadisanchlana, Butterfly asana, Pagchalana, Nabichalan.
Yogicasanas: Tadaasana, Katichakarasana, Pavanmuktasana, Sarvangasana, Matsyasana, Gomukhasana, Vakrasana, Ardhamatsyendrasana, Ushtrasana, Shashankasana, Paschimottanasana, Makrasana, Bhujangasana, Dhanurasana, Shalbhasana, Shavasana.
Pranayama: Nadishodan, Ujjayi, Shitali, Shitkari, Bhastrika, Bhramari.
Meditation: Breath awareness, Om chanting, Om meditation.
Yoga Nidra, with this regular practice is believed to act on the subconscious level to bring about a state of homoestasis in the body and mind.
Behaviour change for reducing stress
- Keep a positive attitude. One should adopt middle path in all dealings. Avoid extremes.
- Accept that there are events that you can control.
- Be assertive instead of aggressive. Assert your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.
- Learn and practice relaxation techniques; try meditation & Yoga.
- Exercise regularly. Your body can fight stress better when it is fit.
- Eat healthy, well-balanced meals. Always take food after digestion of previous meal, according to suitability & in limited quantity.
- Learn to manage your time & speak more effectively according to the occasion with good, true & pleasing words.
- Set limits appropriately and say no to requests that would create excessive stress in your life.
- Make time for hobbies and interests.
- Get enough rest and sleep. Your body needs time to recover from stressful events.
- Don’t rely on alcohol, drugs, or food to reduce stress. Ease up on caffeine, too.
- Seek out social support. Spend enough time with those you love.
