Regular Yogabhyas develops self-confidence, boosts vitality and induces a feeling of stability; it improves the health of the body and mind. However, this does not mean that Yoga is a kind of physical exercise. The objectives of different types of exercises such as sports, wrestling, athletics, judo, gymnastics, etc. are to achieve health, strength, speed, skill, dexterity, agility, cardio-vascular efficiency, competence, entertainment, etc. However, the objective of Yogic practices is quite different. Daily performance of different Yogic practices results into an improvement in the tone of the vital organs and important muscles. It increases one's neuro-muscular coordination and helps in achieving integration of body systems and personality, The mind is rejuvenated. Our daily chores, instead of appearing to be a burden, become easy and pleasant.
Yogic Practices - Complementary to Exercises
Yoga and other physical exercise are not antipathetic to each other but rather mutually complementary. If one is willing and has the capacity and time, there is no harm in regularly practising Yogabhyas as well as exercises of other systems. All the same, since the principles and objectives of Yoga and other systems vary, they ought not to be mixed. A half-hour gap should be kept between Yogic practices and physical exercises to achieve the objectives of both and to ensure that no harm results. In physical exercises, the stress is on the
maximum use of energy. In Yogabhyas, on the other hand, this is to be avoided consciously. Minimum expenditure of physical and mental energy along with slackening of effort is the keynote of the technique of performing the Asanas. Only those who master the application of differential relaxation.will get real pleasure and joy out of the Yogic practices.
Who Can Practise Yogabhyas ?
Like any other discipline, Yoga has no bar as to sex, religion, country, race, culture, creed, etc. Any willing mature person can practise Yogabhyas. According to standard texts on the subject, all persons from the young (adolescents) to the old and very old may practise Yoga. Even weak and ailing persons can practise Yogabhyas according to their condition and capacity.
Hatha Yoga is, indeed, a simple and straightforward way to self- realisation and spiritual upliftment. Hence for those interested in spiritual development, Hatha Yoga is specially important. However, those who have no spiritual aspiration but wish to live a worldly life happily, can easily improve and maintain their physical and mental health through the Yogic science.
GENERAL GUIDELINES FOR YOGABHYAS Read carefully these notes before starting
Yogic practices (Yogabhyas)
1. Place and Surroundings
Choose a place which is quiet, airy, well-lighted, insect-free, clean and not foul-smelling. There should be no continuous draught of air or direct sunrays falling on the body. The place should be cheerful. Such a place is ideal. In its absence one can practise Yogabhyas by improving the available place to the extent possible. For this, one can make use of incense or scented sticks, fragrant flowers, etc.
2. Suitable Time and the Condition of the Stomach
As a general rule, it is best to perform Yogabhyas on an empty or light stomach. Early (pre-dawn) morning or postdawn morning are the best times for Yogabhyas mainly, because the stomach and bowels are then empty and light.However, those who do not find mornings convenient can do Yogabhyas on a light stomach in the evening. In exceptional conditions, the Yoga aspirants may do Yogabhyas at any other convenient time but on an empty or a light stomach. It is more beneficial to have the stomach and the bowels cleaned up prior to Yogabhyas because in many of the Yogic practices, these parts are contracted and stretched or positive and negative pressures are created on them. However, in exceptional cases or where the bowel evacuation is not proper due to say unhealthy habits, Yogabhyas may be undertaken under the guidance of a Yoga teacher. After a full meal, allow 4 to 4 1/2 hrs. to pass before doing Yogabhyas. There is no objection to undertaking Yogabhyas 2 to 2 1/2 hrs. after a light meal or snacks and 1 hr. or so after taking a glass of a beverage.
3. Bath
Taking a complete or partial bath and/or cleaning the mouth, ears, tongue and nostrils or at least washing the hands, feet and face prior to Yogabhyas proves helpful. However, this need not be considered a must.
4. Dress
For Yogabhyas, the dress should be minimum, light, soft, clean and loose. For ladies, a costume like pyjama-shirt or salwar- kameez is suitable for smooth and easy body movements. In cold weather, the dress should be warm enough to protect one from the cold but should not, at the same time, obstruct body movements.
5. Seat
One should perform Yogabhyas on a simple and clean seat. For this, one can spread a small carpet, a shepherd's blanket or a woollen blanket on the ground and cover it with a washed cloth-spread or a clean big towel. The seat for Yogabhyas should neither be too soft nor too hard.
6. Food - Activities - Rest
A proper and balanced diet, moderation in daily activities and adequate rest is the golden key to health. This trio is a overy beneficial concomitant of Yogabhyas. Vices like drinking liquor, smoking cigarettes or chewing tobacco are indeeddamaging to health; however, giving up such habits abruptly, impulsively or forcibly could be worse. Yogabhyas will prove helpful in loosening the hold of these bad habits and even in getting rid of them. Sex too, should not become an addiction, Beyond what is natural and in consonance with the needs of body and mind, sexual indulgence is definitely harmful to health. It is the experience of many that regular and long practice of Yoga activates, develops and strengthens the discriminating power of the mind (Viveka Buddhi) which helps the Yoga aspirant get rid of his dangerous habits.
7. Physical Exercises, Sports and Yogabhyas
The objectives, fundamental principles and techniques of these disciplines differ from each other's. Although they are complementary to each other, one should not practise them together. It is advisable to leave a gap of 20 to 30 minutes between the practice of physical exercises/sports and Yogabhyas so that the objectives of both can be achieved.
8. Suggested Yoga Schedule
The graded Yogic courses (given in Appendix VI) are designed by Yoga Vidya Niketan basically for people having normal health and keeping in view the limited objectives of maintaining and improving their physical and mental health and personality development. These Yogic courses will also provide a proper background for aspirants who wish to do Yogabhyas to attain spiritual objectives. These graded Yogic courses, viz. 1) Pre-Preliminary ii) Preliminary iii) Intermediate iv) Pre-Standard and V) Standard, lead the Yoga aspirant (Sadhaka) from easy to the traditional (and relatively more complicated) Yogic practices with minimum of efforts and with pleasure to body and mind.
It is quite advisable to start Yogabhyas with the PrePreliminary or the Preliminary Course. Both contain very easy and basic practices and are designed to prepare the body and mind for the various essential bends, twists, stretches, compressions, etc., involved in the more advanced Yogic practices. One should move on to the practices given in the Intermediate Course, Pre-Standard Course and Standard Course onlygradually, after mastering the practices contained in the ea. lier courses. When the Sadhaka is able to periordeste Standard Course practices, he/she is expected to practise them regularly, as a way of life, in order to achieve and a tain positive health and develop personality.
One should perform only those practices which have been selected and taught by the Yoga teacher. One should not practise anything which is outside the recommended programme without expert advice. For those suffering from serious - ments, it is desirable to practise Yoga under the guidance of Yoga experts and doctors.
One should carefully follow the instructions given under the sub-heading "Contraindications". Contraindications means the conditions in which a person is advised not to do that particular Yogic practice without prior consultation with doctor/Yoga teacher.
9. Sequence and Selection of Yogic
Practices First Asanas, then various Pranayamas followed by Mudras and Bandhas is the sequence of Yogic practices recommended in Hatha Yoga. However, taking into account the fact that certain practices can be included under both categories, viz. Mudras and Asanas, and that different Yoga traditions have recommended different orders of the practices, it is impossible to follow the order mentioned in Hatha Yoga strictly. Hence the prescribed order need not be considered rigid. One may make necessary changes in the Yogabhyas as regards the number of practices to be done, their sequence, duration, number of rounds, etc. taking into account various factors such as the body structure, age, sex, capacity, ability, needs of the Yoga practiser as also the season, weather, time avadable, etc.
Women aspirants should perform only selected practices during the menstrual period and pregnancy. In these periods they may continue performing only those practices which give rest and peace to the mind, relieve tiredness and relax the System.
10. Duration and Rounds of Individual Practices
Asana is a pleasurable and stable psychosomatic state. In keeping with this basic principle, it is advisable to maintain the final stage of an Asana for a longer duration than to practise more rounds of it. However, for the first few days it is better to perforin more rounds of an Asana, maintaining its final state for a brief period so as to acquire mastery over the posture. At the same time, after good practice it is important to reduce the number of rounds and progressively increase the duration for which an Asana is maintained. Similar is the case with Mudras and Bandhas.
Pranayama means disciplining the natural breathing, regulation of the respiration through practice and by employing a certain prescribed method. Since Pranayama is closely connected with the breathing centre in the brain, i.e. the autonomous nervous system, practising it is like playing with fire in that even a small mistake can prove disastrous. Hatha Yoga has claimed that by proper, regular and long practice of Pranayama all disorders/diseases can be eliminated but has also warned that improper pratice of Pranayama can be the source of all sorts of disorders and diseases. Hence it is safer and more beneficial to follow the prescribed method of various Pranayamas and increase their practice cautiously and step by step.
11. Obstacles in the Progress of Yogabhyas
Too much exertion, excessive talking, overeating, undereating, eating foods that are too hot or too cold, laziness, etc. create obstacles in the progress of Yogabhyas and hence one should avoid these to the extent possible.......
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