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YOGA FOR HEALTHY LIFE

YOGA is a science. Like all other sciences it is based on observation and experiment. This method of observation and experiment is regarded in the west as a distinctly modern innovation, but as a matter of fact it was adopted in India in very ancient times by the “RISHIS”, or seers of truth. Through the process of close observation and constant experimentation, they discovered the fine forces of nature, as also the laws that govern our physical, mental and spiritual well being. The truths thus gained through their own experiences and investigation, they wrote down in Upanishads, preached in public and expounded to their pupils.

“PREVENTION IS BETTER THAN CURE” it is the famous quotation and meaningful quotation..

Yoga helps us to not only prevent from the diseases; it also helps us to cure some of the common diseases.

Yoga is the only branch that has exercises to make us fit in a physical, Physiological, and psychological manner.

ESSENTIAL OF YOGA PRACTICES:

In order to derive the full benefits of yoga it is necessary to understand the following requirements and principles related to its practice.

TIME:

Though the morning time, before breakfast, is regarded best for practicing yoga. One can do it also in the evening or at any other time provided the stomach is empty and not heavy with food.

The individual should select a time which is convenient for his daily routine and should try to do yoga at the same time everyday. A practice for atleast 5 to 6 days in a week should be enough to show improvement.

PLACE:

Practice yoga on the floor. Avoid chowki (Or Bed). Use a carpet, rug, blanket, or mat on the floor. The place of practices should be neat, clean and well ventilated.

SILENCE:

One should maintain silence while doing yoga. Any conversation, mental activity and even listening to music should be avoided.

REST:

Two types of Rest:

1.Short Rest

2.Long Rest

Short Rest:

The short rest should be for about six to eight seconds only. This is taken between two rounds of asana, or between one and the other asana. The Shorter restis completed by breathing twice at the completion of one round of a posture

Long Rest:

Long Rest comes at the end of all the asanas, pranayamas and other kriyas which one does at a stretch. The general principle is to devote one fourth of the actual practicing time for this rest. For e.g. : If one has done yoga for 20 minutes , the rest at the end should be for 5 minutes

DRESS:

There should be minimum clothes on the body while doing yoga. Male practitioners can wear half pants or pyjamas along with an underwear. Ladies can wear saree, slacks or stretch pants with blouse. In winter, light woolen clothes may be used while doing yoga.

BATH:

It depends on the convenient and personal choice of the practitioners to bath either before or after the practice. For taking a hot bath after yoga practice one must wait for about 15 minutes

METHOD OF PRACTICES:

In order to obtain the fullest benefit of yoga, one must practice in a proper way. Since yoga is the scientific systems it requires to be done in a specified manner. What is more important here to mention is that though every one cannot practice all the postures which perfection, they can certainly follow the method of doing them without any difficulty. Therefore the advice is;do yoga according to the limits of your body. Do it only as much as you can. You need not be perfect in form. If you cannot do the full form, do half it or even less

FEMALE PROBLEMS:

Female practitioners should avoid the yoga practice during menstrual period and during advance stage (After 4 month) of pregnancy. Pregnant women may practice yoga under proper care and instruction of a yoga experts.

HOW MUCH YOGA? :

Yoga can practised for a longer time in the winter season than in summer . Maximum times devoted for actually practicing yoga should not exceeed 45 minutes in a single day of winter. In summer maximum time for actual practice should be 30 minutes.

DIET:

Foods have been divided into 3 categories

1.RAJASIK

2.TAMASIK

3.SATTVIK

First 2 categories is not suitable for yoga practitioners. Third one, SATTVIK, is highly recommended for the yoga practitioners,

QUALITY OF FOOD:

Eat not more than 85 % of your capacity. In other words always keep some space left in your stomach after dinner.

WATER:

Yoga practitioners should drink about 5 lbs (10 to 12 glasses) of water everyday. Water should be not taken at the time of eating, but after half an hour of eating..

Before starting yoga practice we should know the above the factors then only our yoga practices will be meaningful and beneficial one.

YOGA AND HEALTH BENEFITS:

1. PADMA ASANA

2. PASHCHIMOTTAN ASANA

3. MATSYA ASANA

4. ARDHA MATYENDRA ASANA

5. HALA ASANA

6. BHUJANGA ASANA

7. DHANUR ASANA

8. SHALABHA ASANA

9. SARVANGA ASANA

10. PAWAN MUKTA ASANA

11. TARA ASANA

12. VRIKSHA ASANA

13. SURYANAMASKAR ASANA

14. SHAVA ASANA

HEALTH BENEFITS: (PREVENT FROM THE DISEASES)

PHYSICAL:

1. MUSCULAR STRENGTH

2. FLEXIBILITY

3. POSTURE IMPROVEMENT

PHYSIOLOGICAL:

1. NEURO MUSCULAR CO-ORDINATING

2. CARDIO RESPIRATORY EFFIENCY INCREASES

3. CIRCULATORY SYSTEM BENEFITS

4. EXCREATORY FUNCTION IMPROVES

5. IMMUNITY INCREASES

6. ENDOCRINE SYSTEM NORMALISES

PSYCHOLOGICAL BENEFITS

1. SELF ACCEPTANCE AND SELF REALISATION

2. SELF CONFIDENCE

3. FREE FROM ANXIETIES ,STRENGTH AND TENSION

4. PEACEFUL MIND

5. SOCIAL ADJUSTMENT

YOGA CURE FOR COMMON DISEASES:

In the Medical system on external agent (medicine) does the corrective work, in the yogic system this external agent is not needed at all .It is the patient himself whose personal understanding, practice and care cure his diseases in the yogic system

In certain cases, the medicine provided them immediate relief, but not a lasting cure. On the other hand, a great number of such patients achieved permanent cure through thereaptic yoga within in a period of two or four months .This has specially been so in case of diabetes, arthritis, asthma, gastro intestinal disorders, nervous tension and various other cases.

YOGA HELPS US TO LEAD A HEALTHY LIFE

Everyone wants to live a healthy life, but sometimes an on-the-go lifestyle can make that goal extremely difficult. Energy levels wane, and times of stress and extra demands make it harder to eat well and get enough sleep. Over time, this can wreak havoc on the body and its functions, including the immune system.

It can all too easily become a vicious cycle of feeling low and trying to combat your fatigue with all of the wrong tools.  People want a quick pick-me-up so they use caffeine as a stimulant, or they grab a donut for a sugar rush. This only makes sugar levels in the blood crash even harder later, leaving the person feeling worse than they did before and reaching for yet another cup of coffee or another donut.

Instead of repeating this detrimental cycle, try supplementing your routine with green tea instead of coffee.  The properties of green tea are beneficial in so many ways!  Green tea contains phytochemicals with wonderful antioxidants. Some researchers believe the antioxidant properties of green tea to be stronger than those found in fruits, vegetables and berries.  Green tea also suppresses appetite, and this of course helps in maintaining a healthy weight.  Finally, there is a calming effect for most green tea drinkers, and no danger of over-indulging in this supplement.  There is a mild caffeine level in green tea, so one should be aware and not drink enough to become affected by the caffeine.  For the most part, though, the benefits far surpass any possible negative element of green tea.

Another natural supplement that can contribute to a healthy life is vitamin E.  Vitamin E is metabolized in fat, unlike some vitamins which are water soluble and leave the body soon after digestion.  Because of this, you do not need to supplement with vitamin E as often or as heavily as you do with some other supplements.  This vitamin is not found as readily in popular foods as some other vitamins such as vitamin C or vitamin A, which makes it a great candidate for supplementation.  Vitamin E is important for good cardiovascular health, and is also a factor in healthy skin and nails.  Some people have been known to use Vitamin E topically, as the capsules can be broken open and used directly on the skin to heal and soothe.

Whey protein is another supplement that you may not consider when you think of taking something ‘extra’ to meet your nutritional requirements.  However, in this day of overloading with carbohydrates and eating fast foods, many people have a difficult time meeting their protein requirements for the day.  This is not only true of vegetarians!  It is very easy to mix up a protein shake in either milk or water; mixing it in milk adds about ten more grams of protein.  While protein powders come in various forms such as egg protein, whey (milk) protein and soy protein, whey isolate is the most easily assimilated by the body and probably your best bet.  It comes in delicious flavors such as vanilla, chocolate, strawberry and even odd dessert flavors like cookies and crème.  These shakes are tasty and low calorie, and offer upwards of 30 grams per shake along with a number of essential amino acids.

Another supplement gaining in popularity is probiotics, and with good reason. Probiotics are a great way to keep your intestines healthy.  They help to maintain the good bacteria in a healthy digestive tract, and can replace the good bacteria in the colon that is lost through consumption of preservatives, toxic food substances and other environmental dangers.  Some of these supplements need to be refrigerated, as the cultures are live and need to be kept in a certain temperature.  However, you can find probiotics that are easily kept without refrigeration and have a longer shelf life.

The latest in supplements that pack a great nutritional punch are drinkable greens.  Many people (try as they might) do not like the taste of vegetables and refuse to eat them despite their important role in a healthy diet.  With greens in supplement form, you can get all of the benefits and antioxidant properties of a great number of vegetables in one shot.  Some are available in pill form, but most are drinkable powders that offer up a wide array of vegetables, fruits, and other whole green foods into a serving the size of a tablespoon.  The taste may take some getting used to, but the health benefits are worth making the adjustment.  There are virtually no calories in greens you can drink, but they have more nutrient value than virtually anything else you can consume in such a small quantity!

These are just some of the important and basic supplements that, when incorporated into an otherwise healthy lifestyle of diet and exercise, can go a long way to help you live your healthiest and longest life possible.  If you are new to the world of supplements, these few are a great place to start!

Experiencing a healthy and long life requires several things, including a diet rich in fruits and vegetables, adequate sleep each night, exercise, plenty of water, and eliminating any bad habits that can cause disease, such as smoking and overeating.

Foods

The truth is that many foods that are very rich in vitamins that your body needs everyday are available for your consumption on the go. And with some minor changes, even your fast foods can be healthy choices when you’re considering vitamins. With all that is available today, there is no excuse not to eat healthy.

Make or keep a wide variety of healthy foods ready at home to be eaten as snacks. Try to eat as many whole foods as you can as opposed to processed foods.

The reason processed foods are enriched in the first place is because their process has stripped them of virtually all their vital nutrients. By eating natural foods instead of processed you allow your body to have the nutrients it needs to fight disease and allow you to live a longer, healthier life.

If you are the parent of a baby, keep in mind that the first year of solid foods is a very important time for establishing your child’s eating habits. Your child is constantly enticed towards foods that are appealing and not necessarily nutritious. By forming good eating habits from the beginning, they are more likely to accept a Good Habits for a Healthy Life diet throughout their growing years and beyond.

Exercise

Starting a family fitness routine is a great way to set up your kids with a lifetime love of fitness and exercise, not to mention that it’s good for your health and waistline as well.
Although most of us know the importance of exercise and physical fitness, life often gets in the way and exercise is often the last thing on your mind. How many times have you tried to adopt an exercise program, tried to quit smoking or lose weight, or give up junk food.

You don’t have to be a professional athlete – just make time for 15-20 minutes of exercise daily. That’s the key.

Sleep

Besides exercise you need to have good sleep and rest in order to be healthy. The trick is to receive 7-9 hours of sleep each night as opposed to a few nights out of the week. Getting at least 8 hours of sleep every night can extend your life.

Water

Drinking enough water every day is extremely important. Drink at least 8 glasses of water a day.

Research has shown you can speed up your metabolism by 1/3 by drinking several glasses of ice water each day. There are at least a dozen ways water aids different parts of your body, including your heart, skin and digestive system.

Get Rid of Bad Habits

Do you have any bad habits that keep you from achieving better health? Overeating, smoking, or watching TV for hours each day can lead to many health disorders such as high blood pressure, obesity, and cancer.

Ask your doctor, healthcare provider, friends and family members how you can overcome your existing bad habits and replace them with new ones.

Conclusion

These are basic areas that need to be followed to achieve good health. Exercise, diet, adequate water, enough sleep, and ridding yourself of bad habits such as smoking and overeating will greatly increase your chances of fighting off disease and living a long and full life.