WHAT IS THE PHYSICAL AND MENTAL EFFECT OF YOGA?

YOGA THERAPY

YOGA HAS ITS OWN THERAPY WHICH IS A SPECIALISED FROM OF YOGIC CULTURE . IT IS DIFFERENT FROM THE MEDICAL SYSTEM BECAUSE IN IT THE EXTERNAL AGENT (MEDICINE) DOES NOT PLAY THE PRIMARY ROLE OF RESTORING HEALTH OF THE PATIENT. IT IS THE PATIENT HIMSELF WHOSE PERSONAL UNDERSTANDING, CONSTANT AND CAREFUL PRACTICE, DEVOTED AND DEDICATED DESIGN CURE HIS DISEASE IN THE YOGIC SYSTEM.

YOGA IS AN ANCIENT SCIENCE AND ART. ITS END IS SELF-REALIZATION THROUGH SELF RELIANCE. ORDERLY LESSORS AND DISCIPLINE FROM THE WARD AND WEFT OF YOGIC METHODOLOGY. STARTING FROM YAMA-NIYAMA, THE PUPIL PROCEED SLOWLY BUT SWEETLY TO YOGASANAS AND PRANAYAMA AND AFTER MASTERING THESE PRIMARY ESSENTIAL STEPS, HE IS INITIATED INTO THE SANCTUM SANCTORUM OF DHYANA AND SAMADHI.

DO'S AND DON'TS FOR YOGA

THE CORNER-STONE OF DIET IS BALANCE. CARE SHOULD BE TAKEN TO ELIMINATE THOSE ITEMS FROM THE DAILY INTAKE WHICH ARE CONSIDERED HARMFUL IN CASE OF A PARTICULAR DISEASE. PREPARATION OF THE DIET CHART ACCORDING TO BODY CONDITION AND THE NATURE OF DISEASE OF A PATIENT IS A MUST.
THE MOST COMMON ITEMS OF DIET FOR ALMOST ALL PATIENTS OF THERAPEUTIC YOGA ARE FRUIT, SALAD, LEAFY VEGETABLES, GREEN VEGETABLES, WHEAT BREAD AND PULAOS.
SOME BASIC PRINCIPLES OF EATING, TO EAT SLOWLY, TO EAT ONLY 75 PERCENT OF THE CAPACITY OF EAT ATLEAST 2 HOURS BEFORE BED TIME AT NIGHT.
TO AVOID DRINKING WATER WHILE EATING, NOT TO EAT HOT, SPICY, FRIED AND ROASTED FOOD, TO AVOID COFFEE, TEA AND TOBACCO IN ANY FORM AND FINALLY TO AVOID ALCHOHOL, SHOULD BE FOLLOWED BY THEM WHO ACCEPT YOGA-THERAPY.
IT IS SAID HUNGER IS THE BEST SANCE. WE MUST EAT WHEN WE ARE HUNGRY. EVEN SIMPLEST DISHES BECOME DELICIOUS. WHEN TAKEN UNDER THE SPELL OF HUNGER.
YOGIC DIET AIMS AT HARMONIOUS DEVELOPMENT, PHYSICAL, MENTAL AND SPIRITUAL.
LORD KRISHNA SAYS TO ARJUNA, "VERILY, YOGA IS NOT FOR HIM WHO EATETH TOO MUCH, NOR WHO ABSTINETH TO EXCESS.

YOGIC DIET IS SATTVIC DIET AND LAYS STRESS ON FRESH, SIMPLE, WHOLESOME AND NUTRITIOUS DIET. IT IS NON-ALCOHOLIC, NATURAL, NON-STIMULATING, HEALTH BUILDING AND ENERGY-PRODUCING FOOD.
THE FAMOUS SAYING OF HIPPOCRATES, "THE FOOD SHALL BE THY REMEDY" IS TRUE FOL ALL AGES AND FOR ALL MEN.
ASAN IS AN IMPORTANT STEP OF YOGA-THERAPY. ASAN IS THE INTENTIONAL PRE-PLANNED, SYSTEMATIC SCHEME OF BODILY MOVEMENTS AND MANIPULATIONS PRACTICED REGULARLY FOR HEALTH AND VITALITY.
YOGASANAS ARE SUITABLE FOR EVERYONE , SUPERVISION AND GUIDANCE OF AN EXPERT YOGI.
YAMA, NIYAMA - DHYANA AND YOGASANAS BAUDHA - MUDRA - PRANAYAMA FOR THE MANY PILLARS OF YOGA-THERAPY.

THE THREE COURSE OF YOGA IS SHORT COURSE, FULL COURSE, AND EASY COURSE.

SHORT COURSE

SUKHASANA, VAJRASANA
ARDHA SHALABHA - BHUJANGA
MATSYASANA
ARDH-HALASANA-PARSCHIMOTTAMASNA
YOGA-MUDRA, PARAN MUKTASANA
PARVATASANA,
DEEP BREATHING
SHAVASANA

FULL COURSE

SHIRSHASANA - TADASANA
SARVANGASANA - MATSYASANA
BHUJANGASANA - SHALABHA - DHANURASANA
HALASANA - PAOCHITUTAUA - MAYURASANA
VAJRASANA - SIDHASANA - PADMASANA
ARDH - MAYSYENDRASANA - TIKONASANA
PAVAN MUKTASANA - YOGI-MUDRA
UDDIYANA BANDHA - NANLI - KAPAL BHATI
AGNIBAR KRIYA - ASWIN MUDRA - GANESH DHANTI
UJJAN-CHANDRA NADI, SURYA NADI, SHITALI NADI (PRANAYAMA)
SHAVASANA

EASY COURSE

PAWAN MUKTASANA
UTTAM PADMASANA
UTTAM HASTASANA
ARDHA BHUJANGASANA
ARDHA SHALABASANA
NAUKASANA
YOG-MUDRA
SHAVASANA
DEEP BREATHING

ASANA, BANDHA ETC, ARE HIGHLY USEFUL IN TONING UP THE DIGESTIVE SYSTEM AND VITALISING THE NERVOUS SYSTEM. YAMA AND NIYAMAS ARE PHYCHIC EXERCISES FOR MENTAL DISCIPLINE. THESE ARE EFFECTIVE IN PURING THE MENTAL IMPURITIES.

IN YOGA PURIFICATION OF THE BODY AND THE MIND IS VERY ESSENTIAL. THE YOGI IS PARTICULARLY CONERNED WITH THE INSIDE OF HIS BODY. IT IS ESSENTIAL TO GAIN CONTROL OF THE BREATH. WHEN THE WHOLE SYSTEM OF NADIS WHICH IS FULL OF IMPURITIES, IS CLEANED, THEN THE YOGI IS IN A POSITION TO CONSERVE THE PRANA. BY IMPURITIES, IS CLEANED, THEN THE YOGI IS IN A POSITION OF CONSERVE THE PRANA. BY REMOVING THE IMPURITIES OF THE NADIS, ONE CAN BE RESTRAINED ACCORDING TO ONE'S WISH. MASTERY OF SOME TECHNIQUE IS ESSENTIAL TO GO AHEAD WITH PURIFICATION OF THE SYSTEM IN A FACILE AND EFFORTLESS MANNER.

PROPER KNOWLEDGE

LACK OF ADEQUATE KNOWLEDGE ABOUT LIFE, ENVIRONMENT AND SOCIETY GIVES RISE TO DISEASES AND DISORDERS. YOGIC LITERATURE, RICH IN THOUGHT AND CONTENT, IS AT THE DISPOSAL OF THE PEOPLE TO LEAD THEM TO A PROPER UNDERSTANDING OF LIFE WHICH IS THE BEST AND GREATEST GIFT OF GOD TO MANKIND. IT IS DIVIDED INTO TOO MANY CATEGORIES MAINLY SPIRITUAL AND SCIENTIFIC INTERPRETATION OF THINGS. THE READERS SHOULD LEARN TO RELY ON YOGIC LITERATURE WHICH AIMS AT EXPLAINING THINGS IN SCIENTIFIC LINES.

VAJRA MUDRA

WISDOM

PROCEDURE

WRAP THE FINGERS OF THE RIGHT HAND AROUND THE LEFT INDEX FINGER. THE REMAINING FINGERS OF THE LEFT HAND CURL INTO A RELAXED FIST.

BENEFITS

VAJRA MUDRA HELPS TRANSFORM IGNORANCE INTO WISDOM IT ALSO STIMULATES BLOOD CIRCULATION, REDUCING THE RESTLESSNESS AND DIZZINESS CAUSED BY LOW BLODD PRESSURE.

DURATION

PRACTICE 3 TIMES A DAY FOR 5 TO 15 MINUTES.

CAUTION

PEOPLE WITH BLOOD PRESSURE SHOULD USE THIS MUDRA SPARINGLY, IF AT ALL.

VARUNA MUDRA

DRYNESS AND INDIGESTION

PROCEDURE

TOUCH THE TIP OF THE LITTLE FINGER TO THE TIP OF THE THUMB. KEEP THE OTHER THREE FINGERS STRAIGHT.

BENEFITS

"VARUNA" MEANS "WATER" . THIS MUDRA BALANCES THE WATER ELEMENT IN THE BODY AND HELPS WITH DRYNESS IN THE EYES, MOUTH, THROAT AND INTESTINES, INDIGESTION, CONSTIPATION, DRY SKIN THAT CRACKS, ECZEMA, PSORIASIS, AND TONGUE DISORDERS INCLUDING LOSS OF TASTE. IT IS ALSO HELPFUL IN CONTROLLING COUGHS, COLDS, ASTHMA, PARALYSIS, SINUSES AND LOW BLOOD PRESSURE.

DURATION

PRACTICE 45 MINUTES PER DAY EITHER ALL AT ONCE OR IN 15 MINUTE INTERVALS THROUGHOUT THE DAY.

CAUTION

FOR PEOPLE WHO RETAIN WATER, ARE HEAVY OR LETHARGIC, DO VARUNA MUDRA IN MODERATION, IF AT ALL.

VITARKA MUDRA

WISDOM AND DISCUSSION

PROCEDURE

THERE ARE MANY VARIATIONS. FORMING A CIRCLE WITH THE THUMB AND INDEX FINGER IS UNIVERSAL AMONG THE VARIATIONS AS THE BUDDHIST SYMBOL OF PERFECTION.

FOR THE VARIATION SHOWN, ON EACH HAND, TOUCH THE TIP OF THE THUMB AND INDEX FINGER, PLACE THE LEFT HAND ON THE LAP, PALM FACING UPWARD. HOLD THE RIGHT-HAND AT SHOULDER HEIGHT, PALM FACING DOWNWARD.

BENEFITS

VITARKA MUDRA INCREASES WISDOM. IT IS A GESTURE OF TEACHING OR A MUDRA OF DISCUSSION. IT HELPS WITH THE FLOW OF KNOWLEDGE WITHOUT FEAR.

DURATION

PRACTICE FOR 30 TO 45 MINUTES, EITHER AT ONCE OR IN 10 TO 15 MINUTE INTERVALS THROUGHOUT THE DAY.

CAUTION

THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.

YONI MUDRA

DETACHMENT

PROCEDURE

HANDS FORM AN ALMOST SHAPE WITH FINGERS AND THUMBS OF EACH HAND TOUCHING AT THE TIPS WITH THE OPPOSITE HAND. POINT FINGERS DOWN WHILE POINTING THUMBS UPWARD.

BENEFITS

YONI MUDRA HELPS THE PRACTITIONER TO DETACH FROM THE CHAOS OF THE OUTER WORLD. AND BECOME MORE AWARE AND IN HARMONY WITH THEIR INNER SOUNDS. IT ALSO HELPS REJUVENATE THE MIND, STABILIZE THE NERVOUS SYSTEM, REDUCE STRESS, INCREASE MENTAL CLARITY, AND ATTAIN SPIRITUAL CALMNESS.

DURATION

DURING MEDITATION FOR ANY LENGTH OF TIME THAT IS COMFORTABLE FOR THE PRACTITIONER.

CAUTION

THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.

SURAHI MUDRA

COLDS AND RESPIRATORY ISSUES

PROCEDURE

TOUCH THE TIPS OF THE LITTLE FINGER OF EACH HAND WITH THE RING FINGER OF THE OPPOSITE HAND. PALMS WILL BE FACING OPPOSITE DIRECTIONS. ALTERNATIVELY, TOUCH THE TIPS OF EACH FOREFINGER TO THE TIP OF THE OPPOSITE MIDDLE FINGER. AGAIN, PALMS WILL BE FACING OPPOSITE DIRECTIONS. IN BOTH VARIATIONS, THUMB WILL BE FREE.

BENEFITS

SARAHI MUDRA HELPS SHARPEN THE INTELLECT, AND HELPS REDUCE SYMPTOMS OF COLDS AND RESPIRATORY AILMENTS. IT ALSO HELPS WITH RHEUMATIC INFLAMMATION.

DURATION

PRACTICE FOR 30 TO 45 MINUTES, EITHER ALL AT ONCE OR IN INCREMENTS OF 15 MINUTES THROUGHOUT DAY.

CAUTION

THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.

SURYA MUDRA

LOWERS BAD CHOLESTEROL

PROCEDURE

THIS MUDRA IS FORMED BY PLACING THE TIP OF THE RING FINGER ON THE BASE OF THE THUMB AND APPLYING MILD PRESSURE OF THE THUMB ON THE FINGER.

BENEFITS

SURYA MUDRA HELPS LOWER BAD CHOLESTEROL (LOW DENSITY LIPOPROTEINS), REDUCE BODY FAT, AND IS GOOD FOR THE EYES. FOR PEOPLE WHO ARE HEAVY AND LETHARGIC, THIS MUDRA HELPS WITH INCREASING ALERTNESS AND MOBILITY. IT IS ALSO HELPFUL FOR PEOPLE WHO HAVE AN INTELERANCE TO COLD, AND SHIVER FREQUENTLY.

DURATION

PRACTICE 30 TO 45 MINUTES AT ONCE OR IN 10 TO 15 MINUTES INTERVALS DURING THE DAY. ANY TIME OF DAY.

CAUTION

PRACTICING THIS MUDRA TOO MUCH MAY CAUSE OVERHEATING IN THE BODY. PEOPLE WHO HAVE A STRONG METABOLISM, HOT TEMPER, ULCERS, OIL SKIN, OR ACNE SHOULD NEVER PRACTICE THIS MUDRA.

USHAS MUDRA

SPARKS CREATIVITY

PROCEDURE

WOMEN : INTERLACE FINGERS WITH PALMS FACING UPWARD. ENCIRCLE THE RIGHT THUMB WITH THE LEFT THUMB AND INDEX FINGER (PICTURE ON THE RIGHT ABOVE).

MEN : INTERLACE FINGERS WITH PALMS FACING UPWARD. RIGHT THUMB RESTS ON TOP OF THE LEFT THUMB WITH GENTLY PRESSURE (PICTURE ON THE LEFT, ABOVE).

BENEFITS

USHAS MUDRA SPARKS CREATIVITY AND ENLIVENS SEXUALITY, IT IS GREAT AS A CATALYST FOR NEW PROJECTS, AND INNOVATION. BY DIRECTING SECOND CHAKRA ENERGY UP INTO HIGHER CHAKRA IT CAN BRING ABOUT CHANGE, PROVIDE CLARITY, AND IMPROVE MENTAL ALERTNESS.

DURATION

PRACTICE 15 MINUTES IN THE MORNINGS.

CAUTION

THERE ARE NO SIDE EFFECTS FROM THIS MUDRA. ANYONE CAN USE IT AND ENJOY ITS BENEFITS.

VAAYU MUDRA

CALMS ANXIETY

PROCEDURE

PLACE THE TIP OF THE INDEX FINGER AT THE BASE OF THE THUMB AND WRAP THE THUMB AROUND IT, APPLYING GENTLY PRESSURE. THE OTHER THREE FINGERS REMAIN STRAINGHT.

BENEFITS

VAAYU SHAAMAK DECREASES THE AIR ELEMENTS IN THE BODY. THIS CALMS ANXIETY, RELAXES OVERACTIVE ENDOCRINE GLANDS AND RELAXES TENSE OR SPASTIC MUSCLES. IT ALSO SOOTHS A STRAINED VOICE AND ALLOWS SKIN AND ARTICULAR CARTILAGE TO REHYDRATE. IT RELIEVES RHEUMATISM, ARTHRITIS, GOUT, PARKINSON'S DISEASE AND PARALYSIS WITHOUT ANY MEDICINE, RELIEVES GAS PRESSURE IN THE STOMACH, AND IS USEFUL FOR CERVICAL SPONDILYTIS, PARALYSIS OF THE FACE, AND PRESSURE ON NERVES IN NECK.

DURATION

PRACTICE 30 TO 45 MINUTES PER DAY EITHER AT ONCE OR IN 10 TO 15 MINUTES INTERVALS THROUGHOUT THE DAY.

CAUTION

DISCONTINUE THE MUDRA ONCE THE ISSUE IT IS BEING USED FOR HAS BEEN RESOLVED.

RUDRA MUDRA

HIGHEST GOOD

PROCEDURE

CONNECT THE TIPS OF THE THUMB, INDEX AND RING FINGER. LEAVE THE MIDDLE FINGER AND LITTLE FINGER EXTENDING STRAIGHT OUT.

BENEFITS

RUDRA IS ANOTHER NAME FOR LORD SHIVA, WHO CLEARS PATHWAYS FOR OUR HIGHEST GOOD TO COME INTO OUR LIVES. RUDRA MUDRA IS FOR TREATING FATIGUE, WEAKNESS, DIZZINESS, REGULATING BREATHING AND BLOOD PRESSURE, AND HELPING TO IMPROVE CONCENTRATION AND EYESIGHT. IT ACTIVATES QI (ENERGY OR PRANA). THIS IS ESPECIALLY GOOD FOR MIDDLE-AGED PEOPLE WITH HARD LIFESTYLES AND FOR THOSE WHO ARE EXPERIENCING EXCESSIVE STRESS IN LIFE. RUDRA MUDRA INCREASES THE ELEMENT OF EARTH AND TREATS PROBLEMS SUCH AS LETHARGY, RESTLESSNESS, BUTTERFLIES IN THE STOMACH AND ANXIETY.

PROCEDURE

CONNECT THE TIPS OF THE THUMB, INDEX AND RING FINGER, LEAVE THE MIDDLE FINGER AND LITTLE FINGER EXTENDING STAIGHT OUT.

DURATION

PRACTICE RUDRA MUDRA 45 MINUTES A DAY. THIS CAN BE DONE IN A LITTLE AS 5 MINUTES INTERVALS THROUGHOUT THE DAY.

CAUTION

PEOPLE WHO ARE HEAVY SHOULD DO RUDRA MUDRA IS MODERATION.

SHAKTI MUDRA

INSOMNIA

PROCEDURE

PLACE THE PADS OF THE RING FINGERS OF EACH HAND TOGETHER. PLACE THE PADS OF THE LITTLE FINGERS TOGETHER. FOLD THE THUMB ACROSS THE PALM OF THE HAND AND WRAP AND INDEX AND MIDDLE FINGERS AROUND IT LOSSELY. BEST IF DONE SITTING ON THE EDGE OF THE BED SO THAT ONE CAN EASILY LAY DOWN AFTERWARD.

BENEFITS

SHAKTI MUDRA IS GOOD FOR INDUCING SLEEP, HELPING DISSIPATE CHRONIC INSOMNIA, AND ALLEVIATING MENSTRUAL DISCOMFORT IN WOMEN. IT RELEASE TENSION IN THE PELVIC REGION AND COUNTERACTS SPASMS IN THE INTESTINES.

DURATION

FOR INDUCING SLEEP, FOR 15 MINUTES JUST BEFORE LAYING DOWN TO SLEEP AT NIGHT. FOR A CALMING EFFECT, PRACTICE JUST TWO TO THREE MINUTES ANY TIME OF DAY.

CAUTION

IF PRACTICED FOR TOO LONG OR TOO OFTEN, IT CAN PRODUCE LETHARGY.

SHANKH MUDRA

SPEECH AND VOICE QUALITY

PROCEDURE

SURROUN YOUR LEFT THUMB WITH THE FOUR FINGERS OF YOUR RIGHT HAND. JOIN THE RIGHT THUMB WITH THE MIDDLE FINGER OF YOUR LEFT HAND.

BENEFITS

SHANKH MUDRA HELPS THOSE WHO HAVE PROBLEMS WITH SPEECH OR STUTTERING. IT IMPROVES THE QUALITY OF YOUR VOICE BY PERFECTING THE PITCH OR RESONANCE, BALANCE THE SECRETION INSIDE THE THYROID GLAND AND CURES SORE THROAT. IT ALSO HELPS WITH REDUCING FEVERS, REDUCING ALLERGIC RESPONSE ESPECIALLY SKIN RASHES, AND HELPS WITH WEAKNESS OR PARALYSIS OF MUSCLES.

DURATION

FOR CHRONIC CONDITIONS, PRACTICE FOR 30 TO 45 MINUTES EITHER ALL AT ONCE OR IN 15 MINUTES INTERVALS DURING THE DAY. FOR SPECIFIC AILMENTS, PRACTICE FOR 10 TO 15 MINUTES, WHEN NEEDED.

CAUTION

NEVER DO THIS MUDRA AFTER MEALS.

SHUNYA MUDRA

MOTION SICKNESS

PROCEDURE

PLACE YOUR THUMB OVER THE TOP JOINT OF THE MIDDLE FINGER. EXTEND THE OTHER THREE FINGERS.

BENEFITS

SHUNYA MUDRA IS FOR MOTION SICKNESS, AND THE NAUSEA, VOMITING AND PAIN IN THE EARS THAT CAN ACCOMPANY TRAVELLING IN VEHICLES, TRAINS AND AIRPLANCES. THE EXCESS OF THE SKY (SPACE) ELEMENT IN THE BODY CAN CAUSE PROBLEMS SUCH AS EAR PAIN (SENSE OF EMPTINESS AS EAR PAIN) OR MOTION SICKNESS. THE SKY ELEMENT INCREASES INSIDE THE BODY WHEN YOU ARE TRAVELLING IN A CAR ON TRAIN AND DURING THE FLIGHT TAKE-OFF AND LANDING.

SHUNYA MUDRA IS ALSO GOOD FOR ALL HEARING RELATED PROBLEMS INCLUDING EARACHES, RINGING AND PARTIAL OR COMPLETE DEAFNESS.

DURATION

PRACTICE UP TO 40 TO 60 MINUTES PER DAY, EITHER ALL AT ONCE OR IN 10 TO 15 MINUTES INTERVALS.

CAUTION

THIS MUDRA IS FOR REMEDIATION PURPOSES AND SHOULD BE DISCONTINUED AS SOON AS SYMPTOMS SUBSIDE.

SURABHI MUDRA

PEACE AND TRANQUILITY

PROCEDURE

TOUCH THE TIP OF THE RING FINGER OF EACH HAND TO TOUCH THE TIP OF THE LITTLE FINGER OF THE OPPOSITE HAND. TOUCH THE TIP OF THE INDEX FINGER OF EACH HAND TO THE TIP OF THE MIDDLE FINGER OF THE OPPOSITE HAND. THUMBS SHOULD GENTLY TOUCH EACH OTHER.

BENEFITS

SURABHI MUDRA HELPS CREATE MENTAL PEACE AND TRANQUILITY, AND IMPROVES CONCENTRATION. REGULAR PRACTICE HELPS IMPROVE DIGESTION AND RELIEVE STOMACH ISSUES. THIS MUDRA IS RELATED TO THE MYTHOLOGY OF KAAMADHENU, A HEAVENLY COW THAT IS BELIEVED TO FULLFILL ALL WISHES. IT IS BELIEVED THAT WITH REGULAR PRACTICE, ANY DREAM CAN BE REALIZED.