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haripawali · 2 years ago

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6 Types Of Yogic Kriyas

What are Kriyas?

Kriyas are Ayurvedic practices that aid in body purification. Utilizing kriyas has many advantages, including increased physical awareness, improved digestion, reduced common illnesses and disorders, and increased energy levels. Six purification techniques pertain to Hatha Yoga, called Shat Karma Kriyas or Shat Karmas.

Six Yogic Kriyas

Neti – Purification of the Nose

Purification of the nasal tube and nostrils is referred to as neti kriya. Four different tool kinds are available for use when doing the neti kriya, and water (Jal), Thread (Sutra), Milk (Dugdha), and Ghee are these instruments (Ghrita). This type of kriya is beneficial in reducing facial muscle tension and giving the skin a youthful glow. Additionally, it aids in the reduction of anxiety, sadness, and many forms of mental clogs.

Jala Neti Yogic Kriya Technique:

Warm, salty water should be added to the Neti Pot, a specially constructed container. The water should be between 38 and 40 degrees Celsius and contain roughly one teaspoon of salt per litre of water*.

Gently place the Neti Pot’s spout inside the right nostril while bending your head over a sink (which, as a result, closes it).

To allow water to exit the left nostril, tilt the head to the left while bending the head slightly forward. The mouth is opened for breathing, and about half of the pot’s contents are poured through the right nostril.

About half of the pot’s contents are poured through the right nostril when the mouth is opened for breathing.

When finished, use the Kapala Bhati technique to blow out every last drop of water from both nostrils.

Hold the other nostril closed and forcefully exhale 3-5 more times through each nostril to finish cleansing the nose (as when blowing your nose).

Benefits of Yogic Kriya:

Positively affects all of the brain’s sense organs; strengthens eyesight; and soothes tired eyes

Improved attention and memory

Head colds and sinusitis can be avoided by using neti

Dhauti – Purification of the Esophagus and Stomach

This method is sometimes referred to as Gaj Karn. Gaj is the Hindi word for elephant. An elephant will stretch its trunk far into its gullet when it feels sick to its stomach in order to suck out the contents. Nature thus provides us with a demonstration of the technique.

Dhauti Yogic Kriya Technique:

One teaspoon of salt is added to two litres of warm (40°) water.

Drink the water quickly, glass by glass, while standing upright.

The right hand’s index and middle fingers are extended halfway down the neck while the left-hand presses against the lower belly.

Press the tongue down simultaneously to cause nausea.

In less than a minute, the entire volume of water emerges once more.

This can be done once or twice a week and is best done in the morning while you’re empty-handed.

Benefits of Dhauti Yogic Kriya:

Has a positive influence on high acidity, allergies, and asthma

Eliminates halitosis (bad breath)

Nauli – Turning of the Abdominal Muscles

In yoga, it is a requirement that every muscle be used at least once daily. Clearing out the blockages restores the flow of our energy. This is the rationale behind everyday abdominal and intestinal muscle movement. Because it stimulates and regulates the entire digestive system, nauli is one of the healthiest workouts for our health.

Nauli Yogic Kriya Technique:

Breathe deeply through your nostrils while you stand straight up with your legs slightly apart

Breathe out from your mouth, bending forward while maintaining a straight back.

Put both hands on the thighs while bending the knees just a little.

Contract the muscles that run parallel to each other in the centre of the belly and tighten the muscles along the sides of the abdomen (Rectus abdominus).

This creates a powerful suction action inside the abdominal cavity.

When the urge to breathe comes on, stand up straight once more and breathe.

As long as the abdominal muscles still have strength, this process can be performed 5–6 times.

After numerous repetitions, you should be able to move the Rectus abdominus from right to left, then from left to right, and eventually in a circular motion.

Benefits of Nauli Yogic Kriya:

The lower abdomen’s organs and intestines are massaged as the abdominal muscles are strengthened with nauli.

Additionally to controlling blood pressure, it protects against diabetes.

Beneficial for skin conditions and heartburn (acne)

Basti and Shanka Prakshalana – Complete Cleansing of the Intestines

Basti

An important kriya used to cleanse and tone the abdomen and its internal organs is nauli.

This kind of kriya is crucial for adequately cleansing the digestive system while imitating it.

Shanka Prakshalana Yogic Kriya Technique:

Six to seven litres of water should be gently warmed to 34–40°C.

For every litre of water, add half a teaspoon of sea salt (with high blood pressure, use diet salt).

Throughout the entire practice, the water’s temperature needs to remain steady. Glass after glass, quickly consume the full bottle of water.

Practice five stretches and twists, such as Trikonasana, Triyak Bhujangasana, Sideways Bending of the Body, Meru Prishthasana, and Tadasana, after each glass of water.

Go to the bathroom and do the Ashvini Mudra after the sixth drink (rapid contraction and release of the anal muscles).

The intestines’ peristalsis is induced by this mudra.

Benefits of Shanka Yogic Kriya:

Hanka Prakshalana improves digestion, detoxifies the body, and purifies the blood.

It cures skin conditions and allergies (like hay fever) (e.g. acne, neurodermatitis, or psoriasis)

It also helps with springtime sluggishness and has a balanced influence on the psyche.

Kapala Bhati Pranayama – Cleansing the Frontal Sinuses

The KAPALBHATI type of kriya is a cute combination of the words “skull and the functions, organs related with it” and “glow, sheen, and luminosity.”

As a result, this subcategory of shatkriya is focused on clearing the mind and purifying the brain. It is a vigorous breathing technique that clears the lymphatic system of all toxins and unclogs the respiratory tracts of all obstructions.

Kapalbhati Yogic Kriya Technique:

Bend the head and upper body. Breathe in via your mouth 25–50 times, then quickly and forcefully exhale through your nose.

This exercise is performed initially through both nostrils, and then through each nostril, while bending the head to the right or left.

One should unwind for 1-2 minutes after performing Kapala Bhati.

Benefits of Kapalbati Yogic Kriya:

This method has a revitalising impact and provides fresh energy

The nasal canal and the entire forehead region receive an increase in blood flow

The respiratory system is bolstered and the nose is cleaned

Stress is reduced as a result of the relaxing effect

This approach, when used before meditation, promotes inner tranquility

Trataka – Concentration on a Point or Candle Flame

Trataka is a kriya that promotes clear vision, develops attention, and strengthens physical and mental dedication. Without blinking, one performs it by fixating their vision on a certain item. You can select from the Jatra and Jyoti varieties of Trataka kriyas.

Trataka Yogic Kriya Technique:

Put on your meditation position and face a candle.

Put the candle in front of you at approximately an arm’s length, with the wick level with your chest.

Shut your eyes.

repeating your mantra in your head when you meditate.

Open your eyes and maintain a constant gaze on the flame.

There are three colored zones on the flame.

The wick is reddish at the base, dazzling white in the middle, and slightly smokey at the tip.

Focus your attention on the brightest area of the flame, which is at the top.

Once more, shut your eyes. If the vision of the flame appears inside, gently focus on it without tensing up. Repeat it three times.

Benefits of Trataka Yogic Kriya:

Increases eyesight and memory strengthens the eye muscles and purifies the eyes

Bedwetting and sleep issues are addressed, and concentration is made stronger

Increases willpower and insight

Sages and gurus have studied and practiced these kriyas. You can discover the “spiritual” you by adhering to the kundalini yoga path and engaging in kriya yoga. Allow your passion, resentment, joy, suffering, depression, pride, and prejudice not to stand in the way of your spiritual awakening. Everyone is suitable for these techniques without restrictions on their diet, lifestyle, gender, or age.

A 10-day Kriya and Kundalini retreat offered by Shree Hari Yoga can assist you in achieving your goals of expanding your consciousness and learning the most traditional and ancient styles of yoga.

#Styles of Yoga

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ayuskama · 3 years ago

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Types Of Yoga Kriyas To Ultimate Purification

A human body is made out of three doshas normally named Vata (one that administers the spur of the moment work), Pitta (one that holds the body's compound capacities under control) and Kapha (the construction chief of the body). These 'tridoshas' (three doshas) need to stay adjusted in the body for keeping up with the sound wellbeing and prosperity of a person. There can be various outer or interior changes that can prompt a lost harmony between these doshas. Consult yoga teacher training course in Rishikesh!

So, if you wish to undergo this celestial route of purification then you can learn about it by undertaking a 200 hour yoga teacher training in Rishikesh or performing it under the guidance of a serious practitioner. Let us discuss the types of kriyas and their benefits:

Stimulating The Brain Cells By Purifying The Brain-

The KAPALBHATI sort of kriya is a curious combination of two words, where KAPAL indicates 'skull and the capacities, organs related with it' and BHATI that signifies 'Sparkle, Sheen, and Luminosity'. Consequently, this classification of shatkriya is committed to the cleaning of synapses and cleaning the brain.

Upper Nasal Track-

Neti Kriya signifies refinement of the nasal section and the nostrils. Neti kriya is performed utilizing four sorts of devices that you can browse. These apparatuses are Water (Jal), Thread (Sutra), Milk (Dugdha), and Ghee (Ghrita). This style of kriya is profoundly useful in setting strong strain free from the facial muscles and grants an energetic gleam to it.

Eye Exercises-

Trataka is a particular kind of kriya that runs after advancing great visual perception, creating center and upgrading physical and mental commitment. It is performed by freezing the vision on a specific article without squinting the eye.

Abdominal Muscle And Viscera-

Nauli is a fundamental kriya executed for the sanitization and conditioning of mid-region and its inward organs. This kind of kriya is exceptionally fundamental in reproducing stomach related framework while purging it totally.

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jagadeeshkrishnan · 3 years ago

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[01/08, 10:54 PM] Ji: Are asanas and pranayama included in hatha yoga?

Academically, no. Hatha yoga principally means neti, dhauti, basti, kapalbhati, nauli and trataka, which are termed the shatkarmas. But asana and pranayama are popularly regarded as part of hatha yoga. Asanas are in raja yoga and so is pranayama. I am telling you the academic difference, but actually there is no difference. Hatha yoga and raja yoga are all the same.

Kapalbhati is a shatkarma, but it is also a pranayama and a kriya. Whereas other pranayamas require a somewhat purified system, kapalbhati does not because it purifies, so it comes under the shatkarmas.

Which is the superior practice for an educated person, hatha yoga or gyana yoga?

If an educated man has a physical problem, he should certainly practise hatha yoga. If an uneducated man has philosophical problems, then he should do gyana yoga. It depends on the problem. If you are sick you will ask, 'To which doctor should I go- surgeon, ayurvedic, homeopathic, allopathic and so on?' If you have appendicitis, then you must go to a surgeon. Likewise, if a man has physical or mental disorders, if his nadis are not functioning in complete harmony, then he should first take to the practices of hatha yoga.

What is the actual difference in the practice of kapalbhati and bhastrika pranayama?

In both kapalbhati and bhastrika, the respiration is rapid, but in kapalbhati the emphasis is on exhalation, whereas in bhastrika the inhalation and exhalation are equalised. During bhastrika the practitioner is aware of the movement of the abdomen and gains progressive control over it, while in kapalbhati attention is focused on the frontal region of the brain.

Why are bandhas practised with pranayama?

One gains the maximum benefits from pranayama when the bandhas are practised with kumbhaka (breath retention). Pranayama stimulates the flow of prana, and the bandhas control the flow and direct it to the required areas. When you perform moola bandha (locking the perineum) and jalandhara bandha (chin lock), you are forcing apana (the vital energy in the lower part of the body below the navel), to flow upwards and unite with prana (the vital energy in the region of the body between the larynx and the base of the heart).

When prana and apana unite it is a fantastic experience which generates vitality and helps to awaken kundalini.

Is it true that the rishis and munis in the Himalayas practise pranayama to withstand the cold and ice and live for years without food etc.?

In raja yoga there are eight fundamental stages: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. The first five stages are intended to gradually remove all external distractions and direct the mind inwards. The purpose of pranayama is to awaken the sushumna nadi, because we know that without awakening sushumna you cannot succeed in concentration (dharana). When sushumna wakes up the mind becomes one-pointed without any effort.

In the Himalayas, and other places of the world, there are many mahatmas, rishis and sannyasins who have a very austere life. They are able to maintain themselves by preserving and increasing the pranashakti, or life force, in their physical body. Through intense practice of raja yoga, hatha yoga and dhyana yoga, they are able to completely change the nature and chemical structure of the body so as to withstand these extreme conditions.

With the practice of pranayama, more oxygen may be inhaled but that is not the important point. If oxygen alone is the purpose, then deep breathing would be sufficient. In pranayama inhalation and exhalation must be practised in the ratio of 1:2, because this ratio is most beneficial for the heart. From the pulse you can observe that with inspiration the heart rate speeds up, whereas with expiration it slows down. Therefore, when the ratio of 1:2 is used, the overall effect is that of relaxation of the coronary muscles, but without a reduction of the supply of oxygen to the brain and body tissues. Whereas if you practise 1:4, for example, the effect of relaxation is cancelled because the brain accelerates the heart rate in reaction to a decreased supply of oxygen in the blood.

When kumbhaka is incorporated into pranayama, certain portions of the brain can be controlled. There are two systems in the body known as the voluntary and involuntary nervous systems. You can move the hands, but not the hypothalamus. But through the practices of pranayama, the brain can be trained to act according to your demands. You can stop its functions or accelerate them. This is how many yogis have been able to stop the heart for a number of days and revive it again. The heart is not an independent organ; it is controlled by a higher centre in the hypothalamus of the brain. With control of the brain, you can automatically control your coronary behaviour, body temperature, and digestive system, etc. If there is something wrong in the brain, the heart will immediately stop. Medicine has been used to treat the heart but actually one should look for the cause of the problem in the brain, and rectify it there, because this is the centre of control.

What are the benefits of neti?

Neti purifies the nasal passages and aids in the cure of colds and sinusitis, as well as various diseases of the brain and is therefore beneficial for epilepsy, hysteria, migraine and depression. It gives a general feeling of lightness and freshness in the head and removes drowsiness. Spiritually, it aids in the awakening of ajna chakra. In jala neti water is used and in sutra neti a special waxed cotton thread or a thin rubber catheter is passed into the nostril and pulled through the mouth.

Tell us something about trataka.

The Sanskrit word 'trataka' means to steadily gaze. If someone is staring at you for a long time you call it trataka. There are many ways of practising trataka. Some people do trataka on a candle flame, on a black dot, a crystal, the moon, a picture or a symbol, on the reflections in water or their own image in a mirror.

Trataka is a very important practice and a direct method of influencing the brain. The eye is actually an extension of the brain and the optic nerve is one of the twelve cranial nerves that emerge from the brain, not the spinal cord, so therefore, when we engage the optic system we are influencing the brain. The yogis discovered that making the eyes steady by gazing at a point either at the eyebrow centre, the nose tip, or a point outside of the body, immediately and beneficially affects the brain, and this has a reciprocal effect on the eye movements, the retina and the whole visual apparatus.

If you watch a sleeping person you can know whether he is sleeping deeply or dreaming. You can immediately tell by his eye movements whether he is worried, frightened, anxious, dreaming, thinking, sleeping or in samadhi, in deep sleep the eyes may automatically assume shambhavi mudra. When a person is dreaming, there are fluctuations in the eyeballs which can be seen, felt and also measured by machines. In states of profound meditation the eyeballs are usually centred between the eyebrows or at the nose tip, and when a man dies his eyeballs generally go straight up, they never stay in the centre. An anxious person's eyes are unsteady and by stilling the eyes we can generally overcome the uncontrolled fluctuations of an anxious brain.

Do you recommend the practices of yama and niyama?

When we begin practising yoga and meditation we try our level best to stop the dissipation of energy. The yamas and niyamas are usually recommended for this, but of course everyone is not able to practise them. I think we have to express everything in our lives and let the yamas and niyamas occur naturally. If we try to develop them by restraint, we are likely to be suppressing and we may be causing more harm than good. Many people try to practise yamas and niyamas and they force themselves into a rather rigorous situation.

It is not bad to be truthful; it is not bad to be non-violent, but sometimes we are not able to handle the psycho-emotional situations arising in our life through the practice of those dharmas. Therefore, in order to handle this situation, we have to first purify the whole body and the whole group of nadis. That is why in hatha yoga we have the system of purification of ida and pingala. When we are able to create harmony and equilibrium between the mental and pranic forces in our system, then these great dharmas, these great observances in the raja yoga of Patanjali, become very natural and spontaneous.

The spade work which we have to do in order to make yama and niyama the natural expression of our being, is the practice of hatha yoga. Purification of the 72,000 nadis which carry the computerised impulses throughout the body, and the six hatha yoga body purification techniques create a psychobiological harmony, and this harmony ultimately creates spontaneity of the positive dharma in us.

I am peaceful within and without, not because I am forcing myself to be, but on account of the great transformation that has taken place in the structure of my psychobiological system. It has become my nature to be non-violent and full of love and understanding. In the same way I do not have to force myself to practise brahmacharya because my body has been purified. My psychological and emotional structure has been properly adjusted by balancing the impulses of ida and pingala. Therefore, I am able to retain the hormones in the higher centres. So brahmacharya has become a spontaneous and natural expression of my consciousness. I don't have to practise it, it is my nature. This is how a positive dharma has to be developed in the form of yama and niyama.

Why should one practise hatha yoga before tantra?

By the practices of hatha yoga you can harmonise the two great forces in man- prana and mind. They are known as ida and pingala and they emanate from mooladhara chakra and join each other in ajna chakra. Their union takes place in the void behind the eyebrow centre and in yoga this place is known as shoonya. In hatha yoga we call it sushumna. When ida and pingala unite, they activate sushumna and for the purpose of activating sushumna, we practise hatha yoga.

If you have practised hatha yoga and have arrived at shoonya, you must then practise raja yoga to experience the consciousness. So firstly union must take place, then an experience comes, and then you meditate on that point. This is raja yoga. When you meditate on that point what happens? The matter and the consciousness are separated, and you go in completely. That is tantra. So, hatha yoga comes first raja yoga next, and then tantra comes last.

Jagadeesh Irishman

Psychologist and International Author

[01/08, 10:54 PM] Ji: ஹத யோகாவில் ஆசனங்களும் பிராணாயாமமும் சேர்க்கப்பட்டுள்ளதா?

கல்வி ரீதியாக, இல்லை. ஹத யோகா என்பது நேட்டி, தuதி, பஸ்தி, கபல்பதி, நauலி மற்றும் த்ரதக, அதாவது ஷட்கர்மங்கள் என்று அழைக்கப்படுகிறது. ஆனால் ஆசனம் மற்றும் பிராணயாமா ஆகியவை ஹத யோகாவின் ஒரு பகுதியாக பிரபலமாக கருதப்படுகிறது. ஆசனங்கள் ராஜயோகத்திலும் பிராணாயாமத்திலும் உள்ளன. நான் உங்களுக்கு கல்வி வித்தியாசத்தை சொல்கிறேன், ஆனால் உண்மையில் எந்த வித்தியாசமும் இல்லை. ஹத யோகா மற்றும் ராஜ யோகா அனைத்தும் ஒன்றே.

கபல்பதி ஒரு ஷட்கர்மம், ஆனால் இது ஒரு பிராணயாமா மற்றும் ஒரு கிரியா. மற்ற பிராணாயாமங்களுக்கு ஓரளவு சுத்திகரிக்கப்பட்ட அமைப்பு ��ேவைப்பட்டாலும், கபல்பதி சுத்திகரிப்பதால் இல்லை, எனவே இது ஷட்கர்மங்களின் கீழ் வருகிறது.

படித்த நபருக்கு, ஹத யோகா அல்லது ஞான யோகாவுக்கு சிறந்த பயிற்சி எது?

படித்த ஒருவருக்கு உடல் பிரச்சனை இருந்தால், அவர் நிச்சயமாக ஹத யோகா பயிற்சி செய்ய வேண்டும். படிக்காத மனிதனுக்கு தத்துவ சிக்கல்கள் இருந்தால், அவர் ஞான யோகா செய்ய வேண்டும். இது பிரச்சினையைப் பொறுத்தது. நீங்கள் நோய்வாய்ப்பட்டிருந்தால், 'நான் எந்த மருத்துவரிடம் செல்ல வேண்டும்- அறுவை சிகிச்சை நிபுணர், ஆயுர்வேத, ஹோமியோபதி, அலோபதி மற்றும் பலர்?' உங்களுக்கு குடல் அழற்சி இருந்தால், நீங்கள் ஒரு அறுவை சிகிச்சை நிபுணரிடம் செல்ல வேண்டும். அதேபோல், ஒரு மனிதனுக்கு உடல் அல்லது மன கோளாறுக��் இருந்தால், அவருடைய நாடிகள் முழுமையான இணக்கத்துடன் செயல்படவில்லை என்றால், அவர் முதலில் ஹத யோகா பயிற்சிகளை மேற்கொள்ள வேண்டும்.

கபல்பாத்தி மற்றும் பஸ்த்ரிக பிராணயாமா நடைமுறையில் உள்ள உண்மையான வேறுபாடு என்ன?

கபல்பாத்தி மற்றும் பஸ்த்ரிகா ஆகிய இரண்டிலும், சுவாசம் வேகமாக இருக்கும், ஆனால் கபால்பாதியில் உள்ளிழுப்புக்கு முக்கியத்துவம் கொடுக்கப்படுகிறது, அதேசமயம் பாஸ்த்ரிகாவில் உள்ளிழுத்தல் மற்றும் மூச்சு விடுதல் சமமாக இருக்கும். பஸ்த்ரிகாவின் போது பயிற்சியாளர் அடிவயிற்றின் இயக்கத்தைப் பற்றி அறிந்திருக்கிறார் மற்றும் அதன் மீது முற்போக்கான கட்டுப்பாட்டைப் பெறுகிறார், அதே நேரத்தில் கபால்பத்தியில் மூளையின் முன் பகுதியில் கவனம் செலுத்தப்படுகிறது.

பிராணாயாமத்துடன் பந்தா ஏன் பயிற்சி செய்யப்படுகிறது?

பந்தங்களை கும்பகத்துடன் (மூச்சுத்திணறல்) பயிற்சி செய்யும்போது ஒருவர் பிராணாயாமத்திலிருந்து அதிகபட்ச நன்மைகளைப் பெறுகிறார். பிராணாயாமம் பிராணனின் ஓட்டத்தைத் தூண்டுகிறது, மற்றும் பந்தாக்கள் ஓட்டத்தை கட்டுப்படுத்துகின்றன மற்றும் தேவையான பகுதிகளுக்கு வழிநடத்துகின்றன. நீங்கள் மூல பந்தா (பெரினியம் பூட்டுதல்) மற்றும் ஜலந்தர பந்தா (கன்னம் பூட்டு) செய்யும்போது, நீங்கள் அபானாவை (உடலின் கீழ் பகுதியில் உள்ள தொப்புளுக்கு கீழே உள்ள முக்கிய ஆற்றல்), மேல்நோக்கி பாய்ந்து பிராணனுடன் ஒன்றிணைக்கிறீர்கள். குரல்வளைக்கும் இதயத்தின் அடிப்பகுதிக்கும் இடையில் உள்ள உடலின் பகுதி).

பிராணனும் அபானமும் ஒன்றிணைந்தால் அது ஒரு அற்புதமான அனுபவமாகும், இது உயிர்ச்சக்தியை உருவாக்குகிறது மற்றும் குண்டலினியை எழுப்ப உதவுகிறது.

இமயமலையில் உள்ள ரிஷிகள் மற்றும் முனிவர்கள் குளிர் மற்றும் பனியைத் தாங்கி, பல வருடங்கள் உணவு இல்லாமல் வாழ பிராணாயாமம் செய்கிறார்கள் என்பது உண்மையா?

ராஜ யோகத்தில் எட்டு அடிப்படை நிலைகள் உள்ளன: யம, நியம, ஆசனம், பிராணயாமா, பிரத்யஹரா, தரானா, தியானம் மற்றும் சமாதி. முதல் ஐந்து நிலைகளும் படிப்படியாக அனைத்து வெளிப்புற கவனச்சிதறல்களையும் அகற்றி மனதை உள்நோக்கி வழிநடத்தும். சுஷும்னா நாடியை எழுப்புவதே பிராணயாமத்தின் நோக்கம், ஏனென்றால் சுஷும்னாவை எழுப்பாமல் நீங்கள் செறிவில் வெற்றி பெற முடியாது என்பதை நாம் அறிவோம். சுஷும்னா எழுந்தவுடன், மனம் எந்த முயற்சியும் இல்லாமல் ஒருமுகமாகிறது.

இமயமலை மற்றும் உலகின் பிற இடங்களில், பல மகாத்மாக்கள், ரிஷிகள் மற்றும் சந்நியாசிகள் மிகவும் கடுமையான வாழ்க்கையை கொண்டுள்ளனர். அவர்கள் தங்கள் உடல் உடலில் பிராணசக்தி அல்லது உயிர் சக்தியை பாதுகாத்து அதிகரிப்பதன் மூலம் தங்களை பராமரிக்க முடிகிறது. ராஜ யோகா, ஹத யோகா மற்றும் தியான யோகா ஆகியவற்றின் தீவிர பயிற்சியின் மூலம், இந்த தீவிர நிலைகளைத் தாங்க அவர்கள் உடலின் இயல்பையும் ரசாயன அமைப்பையும் முழுமையாக மாற்ற முடிகிறது.

பிராணயாமா பயிற்சியால், அதிக ஆக்ஸிஜன் உள்ளிழுக்கப்படலாம், ஆனால் அது முக்கிய விஷயம் அல்ல. ஆக்ஸிஜன் மட்டுமே நோக்கம் என்றால், ஆழ்ந்த மூச்சு போதுமானதாக இருக்கும். பிராணாயாமத்தில் உள்ளிழுத்தல் மற்றும் மூச்சை வெளியேற்றுவது 1: 2 என்ற விகிதத்தில் பயிற்சி செய்யப்பட வேண்டும், ஏனெனில் இந்த விகிதம் இதயத்திற்கு மிகவும் நன்மை பயக்கும். துடிப்பிலிருந்து நீங்கள் உத்வேகத்துடன் இதய துடிப்பு வேகமடைகிறது, அதேசமயம் காலாவதியாகும்போது அது குறைகிறது. எனவே, 1: 2 என்ற விகிதம் பயன்படுத்தப்படும்போது, ஒட்டுமொத்த விளைவு கரோனரி தசைகளின் தளர்வு ஆகும், ஆனால் மூளை மற்றும் உடல் திசுக்களுக்கு ஆக்ஸிஜன் வழங்கல் குறையாமல். உதாரணமாக, நீங்கள் 1: 4 ஐப் பயிற்சி செய்தால், தளர்வின் விளைவு ரத்து செய்யப்படுகிறது, ஏனெனில் இரத்தத்தில் ஆக்ஸிஜன் குறைந்து வருவதால் மூளை இதயத் துடிப்பை துரிதப்படுத்துகிறது.

பிராணாயாமத்தில் கும்பகத்தை இணைக்கும்போது, மூளையின் சில பகுதிகளைக் கட்டுப்படுத்தலாம். உடலில் தன்னார்வ மற்றும் விருப்பமில்லாத நரம்பு அமைப்புகள் எனப்படும் இரண்டு அமைப்புகள் உள்ளன. நீங்கள் கைகளை நகர்த்தலாம், ஆனால் ஹைபோதலாமஸ் அல்ல. ஆனால் பிராணயாமா பயிற்சிகள் மூலம், உங்கள் கோரிக்கைகளுக்கு ஏற்ப செயல்பட மூளைக்கு பயிற்சி அளிக்க முடியும். நீங்கள் அதன் செயல்பாடுகளை நிறுத்தலாம் அல்லது அவற்றை துரிதப்படுத்தலாம். பல யோகிகளால் இதயத்தை பல நாட்கள் நிறுத்தி மீண்டும் உயிர்ப்பிக்க முடிந்தது. இதயம் ஒரு சுயாதீன உறுப்பு அல்ல; இது மூளையின் ஹைபோதாலமஸில் உள்ள உயர் மையத்தால் கட்டுப்படுத்தப்படுகிறது. மூளையின் கட்டுப்பாட்டின் மூலம், உங்கள் கரோனரி நடத்தை, உடல் வெப்பநிலை மற்றும் செரிமான அமைப்பு போன்றவற்றை தானாகவே கட்டுப்படுத்தலாம். மூளையில் ஏதாவது தவறு இருந்தால், இதயம் உடனடியாக நின்றுவிடும். இதயத்திற்கு சிகிச்சையளிக்க மருத்துவம் பயன்படுத்தப்படுகிறது, ஆனால் உண்மையில் மூளையில் பிரச்சனைக்கான காரணத்தை தேட வேண்டும், அதை அங்கேயே சரிசெய்ய வேண்டும், ஏனென்றால் இது கட்டுப்பாட்டு மையம்.

நெட்டியின் நன்மைகள் என்ன?

சளி மற்றும் சைனசிடிஸ் மற்றும் மூளையின் பல்வேறு நோய்களைக் குணப்படுத்த நாசிப் பத்திகள் மற்றும் எய்ட்ஸ் ஆகியவற்றை நெட்டி சுத்திகரிக்கிறது, எனவே வலிப்பு, வெறி, ஒற்றைத் தலைவலி மற்றும் மனச்சோர்வுக்கு நன்மை பயக்கும். இது தலையில் லேசான மற்றும் புத்துணர்ச்சியின் பொதுவான உணர்வை அளிக்கிறது மற்றும் தூக்கத்தை நீக்குகிறது. ஆன்மீக ரீதியாக, இது அஜ்னா சக்கரத்தின் விழிப்புணர்வுக்கு உதவுகிறது. ஜல நேதியில் நீர் பயன்படுத்தப்படுகிறது மற்றும் சூத்திர நெதியில் ஒரு சிறப்பு மெழுகு பருத்தி நூல் அல்லது மெல்லிய ரப்பர் வடிகுழாய் நாசிக்குள் நுழைந்து வாய் வழியாக இழுக்கப்படுகிறது.

டிராடகாவைப் பற்றி எங்களிடம் கூறுங்கள்.

சமஸ்கிருத வார்த்தையான 'ட்ரடகா' என்றால் சீராகப் பார்ப்பது. யாராவது உங்களை நீண்ட நேரம் உற்றுப் பார்த்துக் கொண்டிருந்தால், அதை நீங்கள் திராதகா என்று அழைக்கிறீர்கள். டிராதகா பயிற்சி செய்ய பல வழிகள் உள்ளன. சிலர் மெழுகுவர்த்தி சுடர், கருப்புப் புள்ளி, படிகம், சந்திரன், படம் அல்லது சின்னம், தண்ணீரில் உள்ள பிரதிபலிப்பு அல்லது கண்ணாடியில�� தங்கள் சொந்த உருவம் ஆகியவற்றில் ட்ரதகா செய்கிறார்கள்.

த்ரதகா என்பது மிக முக்கியமான நடைமுறை மற்றும் மூளையை பாதிக்கும் ஒரு நேரடி முறை. கண் உண்மையில் மூளையின் விரிவாக்கம் மற்றும் பார்வை நரம்பு என்பது மூளையில் இருந்து வெளிப்படும் பன்னிரண்டு மண்டை நரம்புகளில் ஒன்று, முதுகு தண்டுவடம் அல்ல, எனவே, நாம் பார்வை அமைப்பில் ஈடுபடும்போது நாம் மூளையை பாதிக்கிறோம். புருவ மையம், மூக்கு முனை அல்லது உடலுக்கு வெளியே உள்ள ஒரு புள்ளியைப் பார்த்து, கண்களை சீராக வைப்பது, மூளையை உடனடியாகவும் நன்மை பயக்கும் என்பதையும் யோகிகள் கண்டுபிடித்தனர், மேலும் இது கண் அசைவுகளில் பரஸ்பர விளைவைக் கொண்டுள்ளது. விழித்திரை மற்றும் முழு காட்சி கருவி.

நீங்கள் தூங்கும் நபரைப் பார்த்தால் அவர் ஆழ்ந்து தூங்குகிறாரா அல்லது கனவு காண்கிறாரா என்பதை அறிய முடியும். அவர் கவலைப்படுகிறாரா, பயப்படுகிறாரா, கவலைப்படுகிறாரா, கனவு காண்கிறாரா, சிந்திக்கிறாரா, தூங்குகிறாரா அல்லது சமாதியிலா, ஆழ்ந்த உறக்கத்தில், கண்கள் தானாகவே ஷாம்பவி முத்திரையை எடுத்துக்கொள்ளும் என்பதை அவருடைய கண் அசைவுகளால் நீங்கள் உடனடியாக அறியலாம். ஒரு நபர் கனவு காணும்போது, கண்ணிமைகளில் ஏற்ற இறக்கங்கள் காணப்படுகின்றன, உணரப்படுகின்றன மற்றும் இயந்திரங்களால் அளவிடப்படுகின்றன. ஆழ்ந்த தியான நிலைகளில், கண் புருவங்கள் பொதுவாக புருவங்களுக்கு இடையில் அல்லது மூக்கின் நுனியில் மையமாக இருக்கும், ஒரு மனிதன் இறக்கும் போது அவரது கண்கள் பொதுவாக நேராக மேலே செல்லும் போது, அவை ஒருபோதும் மையத்தில் தங்காது. ஒரு கவலையான நபரின் கண்கள் நிலையற்றவை மற்றும் கண்களை அமைதிப்படுத்துவதன் மூலம் நாம் பொதுவாக கவலையுள்ள மூளையின் கட்டுப்பாடற்ற ஏற்ற இறக்கங்களை சமாளிக்க முடியும்.

யம மற்றும் நியாமா நடைமுறைகளை நீங்கள் பரிந்துரைக்கிறீர்களா?

நாம் யோகா மற்றும் தியானம் செய்யத் தொடங்கும் போது, ஆற்றல் சிதறலைத் தடுக்க நம்மால் முடிந்தவரை முயற்சி செய்கிறோம். யமங்கள் மற்றும் நியமங்கள் பொதுவாக இதற்கு பரிந்துரைக்கப்படுகின்றன, ஆனால் நிச்சயமாக எல்லோரும் அவற்றை பயிற்சி செய்ய முடியாது. நாம் நம் வாழ்வில் எல்லாவற்றையும் வெளிப்படுத்த வேண்டும் மற்றும் யமங்கள் மற்றும் நியமங்கள் இயற்கையாக நிகழ அனுமதிக்க வேண்டும் என்று நினைக்கிறேன். நாம் அவர்களை கட்டுப்பாட்டால் வளர்க்க முயன்றால், நாம் அடக்க வாய்ப்புள்ளது மற்றும் நாம் நன்மையை விட அதிக தீங்கு விளைவிக்கலாம். பலர் யமாக்கள் மற்றும் நியமங்களை பயிற்சி செய்ய முயற்சி செய்கிறார்கள், மேலும் அவர்கள் தங்களை மிகவும் கடினமான சூழ்நிலைக்கு தள்ளுகிறார்கள்.

உண்மையாக இருப்பது தவறல்ல; வன்முறையற்றவராக இருப்பது மோசமானதல்ல, ஆனால் சில சமயங்களில் நம் வாழ்க்கையில் எழும் மனோ-உணர்ச்சி சூழ்நிலைகளை அந்த தர்மங்களின் பயிற்சியின் மூலம் நம்மால் கையாள முடியவில்லை. எனவே, இந்த சூழ்நிலையைக் கையாள்வதற்கு, நாம் முதலில் முழு உடலையும் முழு நாடி குழுவினரையும் சுத்தப்படுத்த வேண்டும். அதனால்தான் ஹத யோகாவில் இடா மற்றும் பிங்கல சுத்திகரிப்பு முறை உள்ளது. நம் அமைப்பில் மன மற்றும் பிராண சக்திகளுக்கு இடையே நாம் நல்லிணக்கத்தையும் சமநிலையையும் உருவாக்க முடிந்தால், இந்த பெரிய தர்மங்கள், பதஞ்சலியின் ராஜ யோகாவில் இந்த சிறந்த அனுசரிப்பு மிகவும் இயற்கையாகவும் தன்னிச்சையாகவும் மாறும்.

யம மற்றும் நியாமத்தை நம் இருப்பின் இயல்பான வெளிப்பாடாக மாற்ற நாம் செய்ய வேண்டிய மண்வெட்டி வேலை, ஹத யோகா பயிற்சி ஆகும். உடல் முழுவதும் கணினிமயமாக்கப்பட்ட தூண்டுதல்களைக் கொண்டு செல்லும் 72,000 நாடிகள் சுத்திகரிப்பு, மற்றும் ஆறு ஹத யோகா உடல் சுத்திகரிப்பு நுட்பங்கள் ஒரு உளவியல் நல்லிணக்கத்தை உருவாக்குகின்றன, மேலும் இந்த இணக்கம் இறுதியில் நேர்மறையான தர்மத்தின் தன்னிச்சையை உருவாக்குகிறது.

நான் உள்ளேயும் வெளியேயும் அமைதியாக இருக்கிறேன், நான் என்னை கட்டாயப்படுத்துவதால் அல்ல, ஆனால் எனது மனோவியல் அமைப்பின் கட்டமைப்பில் ஏற்பட்ட பெரும் மாற்றத்தின் காரணமாக. வன்முறையற்றவனாகவும் அன்பும் புரிதலும் நிறைந்தவனாக இருப்பது என் இயல்பாகிவிட்டது. அதேபோல், என் உடல் சுத்திகரிக்கப்பட்டதால், நான் பிரம்மச்சரியம் செய்ய கட்டாயப்படுத்த வேண்டியதில்லை. ஈடா மற்றும் பிங்கலாவின் தூண்டுதல்களை சமநிலைப்படுத்துவதன் மூலம் எனது உளவியல் மற்றும் உணர்ச்சி அமைப்பு சரியாக சரிசெய்யப்பட்டது. எனவே, உயர்ந்த மையங்களில் ஹார்மோன்களை என்னால் தக்கவைக்க முடிகிறது. எனவே பிரம்மச்சார்யா என் சுயநினைவின் இயற்கையான வெளிப்பாடாக மாறிவிட்டது. நான் அதை பயிற்சி செய்ய வேண்டியதில்லை, அது என் இயல்பு. யம மற்றும் நியம வடிவத்தில் ஒரு நேர்மறையான தர்மத்தை இப்படித்தான் உருவாக்க வேண்டும்.

தந்திரத்திற்கு முன் ஒருவர் ஏன் ஹத யோகா பயிற்சி செய்ய வேண்டும்?

ஹத யோகா பயிற்சிகள் மூலம் நீங்கள் பிராணன் மற்றும் மனதில் உள்ள இரண்டு பெரிய சக்திகளை ஒத்திசைக்க முடியும். அவை ஈடா மற்றும் பிங்களா என்று அழைக்கப்படுகின்றன, மேலும் அவை மூலதரா சக்கரத்திலிருந்து வெளிவந்து ஒருவருக்கொருவர் அஜ்ஞா சக்கரத்தில் இணைகின்றன. அவர்களின் ஒற்றுமை புருவ மையத்தின் பின்னால் உள்ள வெற்றிடத்தில் நடைபெறுகிறது மற்றும் யோகாவில் இந்த இடம் சூன்யா என்று அழைக்கப்படுகிறது. ஹத யோகாவில் நாம் அதை சுஷும்னா என்று அழைக்கிறோம். இடா மற்றும் பிங்கலா ஒன்று சேரும்போது, அவை சுஷும்னாவை செய��்படுத்துகின்றன மற்றும் சுஷும்னாவை செயல்படுத்தும் நோக்கத்திற்காக, நாங்கள் ஹத யோகா பயிற்சி செய்கிறோம்.

நீங்கள் ஹத யோகா பயிற்சி செய்து, சூன்யாவுக்கு வந்திருந்தால், நனவை அனுபவிக்க நீங்கள் ராஜ யோகா பயிற்சி செய்ய வேண்டும். எனவே முதலில் தொழிற்சங்கம் நடக்க வேண்டும், பிறகு ஒரு அனுபவம் வரும், பிறகு நீங்கள் அந்த இடத்தில் தியானிக்க வேண்டும். இது ராஜ யோகம். அந்த விஷயத்தை நீங்கள் தியானிக்கும்போது என்ன நடக்கும்? விஷயமும் நனவும் பிரிக்கப்பட்டு, நீங்கள் முழுமையாக உள்ளே செல்லுங்கள். அது தந்திரம். எனவே, ஹத யோகா முதலில் ராஜ யோகா, அடுத்து தந்திரம் கடைசியாக வருகிறது.

மூலம்

ஜெகதீஷ்

உளவியலாளர் மற்றும் சர்வதேச எழுத்தாளர்

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classic-yoga · 3 years ago

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krishnayogashala · 5 years ago

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200 hours Hatha Yoga teacher training course

The 200-hour Hatha yoga teacher training course and Yin Yoga Teacher Training course is an intensive course that allows you to become a certified Yoga Teacher while studying two yoga courses in one. The first weeks of this yoga teacher training program depend on Hatha Yoga while the last weeks depend on Yin Yoga.

The Hatha part of the course helps you to deepen your spiritual understanding and practice of yoga. You can expand your knowledge of Asanas by paying attention to the key alignments and anatomical structures involved. And also from various important Hatha Yoga texts, you can gain in-depth knowledge of Pranayama, meditation, Shata Karma, and other practices. In the Yin part of this course, you practice and learn the techniques of Yin Yoga.

This 200 Hours Hatha Yoga teacher training course is best for you:

If you have been practicing yoga continuously and want to move to the next level.

If you want to increase your knowledge of traditional Yoga, Philosophy, Meditation, Pranayama, and other yoga practices.

If you have a strong desire of helping others to live a better and healthier life.

If you want to become a well-rounded yoga teacher.

If you want to offer learn all the principles of Hatha and Yin Yoga.

Some topics taught in this section of the yoga teacher training are:

Hatha Yoga Pradeepika

Patanjali Yoga Sutras

Vedas, Puranas, Upanishads and Hatha Yoga

The Four paths of Yoga

The Eight Limbs of Yoga

Diet according to Hatha Yoga

Ethical guidelines for yoga teachers

Meditation and Pranayama- This module teaches various meditation and Pranayama techniques and teaches how to implement them in different situations.

Shata karma- During Shata karma class the students are used to be taught the yogic cleansing techniques such as:

Jal Neti

Nauli

Kunjal Kriya

Kapalbhati

Agnisar Kriya.

3. Asana Class- Asana is different types of Postures a person can do. During the Asana class, the students will learn about different postures for doing Hatha Yoga. They will also learn how to use yoga props.

4. Philosophy- Yoga Philosophy is also one of the major parts of this training. This module covers the Yoga Sutras of Patanjali.

5.Anatomy- This module covers a complete study of human anatomy, functions in regards to Yogic principles. Anatomy helps in understanding how to make the best posture and alignment easily.

6. Teaching Methodology/Art of Teaching- In these classes, the students learn how to teach efficiently. They get different tips about the art of teaching Yoga.

7. Practicum- In this section, the students learn by watching others teaching. The main aim of this module is to prepare newly certified instructors with the skills to teach.

8. Yoga Teacher Ethics/Philosophy and Lifestyle ethics-

This module course covers the following topics which are extremely helpful for the trainees:

Teacher-student relationship

How to present yourself

Yoga posture adjustments

Principles of Yoga teacher

The benefits of learning this teacher training course

In the class of 200 hours Hatha yoga teacher training, your teachers guide you through:

How to develop your career as a yoga teacher,

How to set up your own studio, school or retreat center,

They teach you ethics in yoga business,

And teach you how to build networks with other yoga teachers, schools, studios, and retreats.

#bestyogateachertraining

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juniperpublishers-yoga · 5 years ago

Text

A Short Review on �Yoga and Physical Exercises-A Comparison�-Juniper Publishers

Juniper Publishers- Journal of Yoga and Physiotherapy

Introduction

Though yoga is growing in popularity across many countries, all over the world, many times yoga is confused and wrongly equated with physical exercises (PE). However, there are some differences between them in terms of the scope, method of practice, and the effects concerned [1].

The holistic science of yoga has its roots in Indian 'ages old traditional texts'. One of the well known ancient yoga texts, Bhagavad Gita (the heart and soul of Mahabharata epic) is believed to have been written about 3000 years BC [2]. Patanjali yoga sutras, another scholarly exposition on yoga is estimated to be written in 200 AD [3]. Hathayoga Pradipika of Yogi Swatmarama, Goraksha Samhita of Yogi Gorakhnath, Gheranda Samhita of sage Gheranda, Hatharatnavali of Srinivasa Bhatta Mahayogindra, considered to be authentic traditional texts describing yoga both as an art and science, are estimated to have been written between 6th and 15th AD [4]. All these yogis state that they have systematically codified and brought out the science of yoga that was being practiced by yogis in this part of world since time immemorial [5]. Thus the history of yoga further goes back. Indian traditional texts declare that yoga is one of the most effective methods to investigate internal and external domains/realms which could lead to ultimate supreme knowledge. The Indian yogis equated yoga with a system of living to be in harmony with 'The Supreme Reality' and claimed that yoga is both for external coherence and internal bliss through unification of the physical body, mind, and the emotions [6].

Yoga has varied components like physical postures (yogasanas), controlled and slow breathing (pranayama), cleansing techniques, guided/unguided relaxation techniques, meditation and sermons on yoga philosophy. These practices aim at physical, emotional, mental and spiritual growth. During the practice of yoga, one observes the bodily sensations and the slow/synchronized breath that consciously relaxes the body and mind, and the breath slows down further. When one is relaxed, one can see the things in their true nature. When one is relaxed, it allows expansion and allows unity with the infinite [7].

This helps the practitioners to expand the faith and readiness to accept the things as they are [8]. That in turn helps to love oneself and others without any expectations. Thus, the eventual endeavor of Yoga is purification and perfection of the personality of the practitioner so that the person could stay balanced and equipoise in every situation [9]. On similar lines, Patanjali Yoga Sutras says when one has control over the activities of the mind; one is in one's true nature [10].

Yoga-conventional perspective

The conventional understanding of yoga is from Patanjali Asthanga Yoga, where the focus is on meditational or contemplative practices, though asana and pranayama are also advocated as movement based contemplative limbs of yoga. ‘Hathayoga Pradipika' of yogi Swatmarama additionally advocates practice of cleansing techniques also (in addition to Asthanga Yoga) called 'kriyas' (neti, dhouti, bhasti, trataka, nauli, and kapalabhati) aimed at purification of vital energy channels [4]. From this conventional angle, yoga has eight components:

a. Yama and Niyama: Behavioral level practices (Moral universal commandments)

b. Asana and Pranayama: Physical level practices

c. Prathyahara and dharana: Mental level practices (contemplative)

d. Dhyana and Samadhi: Spiritual level practices (absorption or being one with the Supreme)

Yamas and Niyamas are for one's regular practices that build up the character and personality aimed at inner and outer purity and perfection. Such a practitioner enjoys joyful wellbeing and develops complete mastery over senses. Further, this mastery would lead to moderation in sensual pleasure and enjoyment [6,9]. However, in order to get palpable results, sage Patanjali advocates practice of yoga consistently for a longer period [3].

Along with this, Bhagavad Gita advocates the practice of four streams of yoga for purification of one’s personality and for spiritual communion with the Supreme namely,

A. Jnana Yoga: Discriminatory wisdom/intellect

B. Bhakti Yoga: Worship leading to emotional culture

C. Karma Yoga: Selfless work

D. Raja Yoga: Mastery over will power

Further, Taittiriya Upanishad, one of the Indian traditional scriptures says every individual has five layers of existence (five sheaths) (Figure 1). The goal of yoga is to address every sheath of an individual, from grosser domain to subtler domain; and thus the application of yoga with all its components is understandable.

Practice of yoga

Yoga normally involves a sequence of practice intended at slow and gradual transcendence from gross physical domain to deeper divine plane (realm) that gradually takes the practitioner to a peaceful, tranquil, and contemplative state.

A. Opening prayer-salutation to the favorite God.

B. A few rounds of Kapalabhati to cleanse and activate the lungs.

C. Light warm up exercises. This prepares the body to be flexible and helps to avoid physical injuries, muscle tears, and spasm.

D. Slow practice of select asana and pranayama with expansive awareness and breath- awareness according to one's necessity/priorities. The mind reaches a contemplative state as practitioner progresses steadily.

E. Guided/unguided relaxation practices with positive suggestions to slow down the thought process.

F. Contemplative practices namely dharana and dhyana. Eventually, the mind is slowed, internalized, and becomes reflexive.

G. Sermons of Yoga philosophy to culture the mind/ emotions.

H. Closing prayer-wishing for the wellbeing of every soul - a powerful, optimistic suggestion.

Hence, the scope of science of yoga is very vast and designed for achieving peace and tranquility where physical fitness and health are just ancillary benefits. Further, practice sequence indicates that the method is highly cost effective, as it does not involve any larger space, props, and equipments. This being the classical/neoclassical understanding of yoga, vast majority of people practice movement based limbs (aspects) of yoga namely, asanas and pranayama which involve physical movements and thus yoga is sometimes equated with PE. However, even if only the asana are considered, there are fundamental differences between yogasanas and PE. Yogasanas are highly methodical, slow physical movements, perfectly synchronized with slow and controlled breathing to exercise various systems, organs, functions and provide them a way to deal with character, attitudes, behavior, and beliefs that can bring about healthy changes in physiological and psychosomatic aspects [1].

Sage Patanjali says, 'Stiram sukham asanam' meaning, 'stable and comfortable physical posture is asana' [9]. The asana practice involves slow physical movements, synchronized with slow breathing, with complete awareness, to reach the final position, achieving stability in that position with expansive awareness and slowly releasing the asana, again with slow synchronized breathing with awareness. This 'movement aspect’ in yoga is somewhat similar to PE and hence many times yoga is confused and equated with PE.

Physical exercise

Normally involving rapid and forceful movements, PE has been popular all over the world to stay physically fit and in shape. The exercise intervention can be varied on different modes (different forms of exercises), the dosage of intervention (varying intensity, intervention frequency, intervention duration), delivery method to the beneficiary (home based, one- to-one, or mass-class). PE in the form of out-door sports, gym, and athletics exhibiting physical stamina and strength date back to the beginning of 18th century, [11] where they were practiced purely for recreation in those days. They are also advocated by medical science as therapeutic tools both for prevention and cure/correction of health disorders [12].

Oxford English Dictionary defines PE as 'bodily movements involving physical efforts, performed with an intention of improving physical fitness and health.’ This implies that ultimate aim of PE is to pick up overall physical fitness. PE improve athletic skills by strengthening the muscular system, cardiovascular system, immune system, improve mental health, prevent depression, promote self-esteem and surely help in weight loss [12].

Some kinds of exercises, particularly power exercises can improve muscle strength and develop limbs' coordination, which can develop balance, quickness and reduce spasticity of the muscles [13]. Further, they can also be practiced as different competitive sports aimed at being the best among sportsmen.

Classification of PE

PE Broadly can be classified into:

a. Isotonic exercises: Muscle building, gym.

b. Isometric exercises: Free/dynamic/vigorous movements like jogging, swimming, aerobics, and most other out-door games.

c. Static exercises: Tight hand grip, weight lifting.

PE involves repetition of bodily movements and they are intended at physical fitness and physical health only, by targeting muscular, cardiovascular, and respiratory functions, [14] whereas yoga mostly focuses on mental, emotional, attitudinal, and behavioral aspects, besides addressing the above said physical and physiological functions [15]. Some of the empirical studies have said that PE could spurt competitive tendencies leading to aggression eruption [16]. Though both yoga and PE are non-invasive and cost effective, one striking feature of PE is that of increase in the muscle weight and lactic acid buildup in the muscles [17]. Regular practice of PE may increase the strength of the body, but the growth of the muscles might shorten them and the body loses flexibility. This is particularly true in case of weight lifting exercises, building large sized muscles on the skeletal structure [16]. Dynamic exercises like jogging, swimming, walking, running, use a vast muscle groups (more than two-thirds of the total muscle mass), whereas, static exercise and weight exercises engage very small muscle groups (not more than one-third of complete muscle mass) [17]. Comparatively, static exercise is more tiring than the dynamic exercise of the same duration because of lack of relaxation phase [17].

Another striking feature of PE is that of increase in the breath rate and heart rate due to increased oxygen consumption [14]. Further, fatigue, exhaustion levels, and energy consumption levels are comparatively very high in case of PE when weighed against yoga. Acute immunological issues are said to surface due to highly strenuous PE and as a result, infections may become very frequent. Thus the very purpose of PE intervention is defeated. Given the very rapid movements in the style of practice, the chances of injuring are very high, which may range from muscle tear, ligament tear to serious injuries like fractures. This inbuilt hurdle may discourage aged people. Further, PE normally requires props/equipment (e.g. gym/sports) that increases bigger space requirement and cost of intervention. Further, one may need the assistance of others to take part as in the case of group sports.

Conclusion

Thus, there are clear differences between Yoga and PE in terms of scope, method of practice, and effects. Due to its vastness in scope, the effect of yoga is not just on physical body, but on other subtler dimensions of the personality like, mind, emotions, and intellect. Comparing the yoga and PE, Sri Aurobindo puts it very succinctly, "Though we increase the muscle strength by PE and whatever we do at the physical field by physical means is truly insecure and is bound to have limits. Even if it seems to be perfect health and strength of the body, it is insecure and can be challenged and broken down any moment by imbalances within or shocks/attacks from without. Thus, only by annihilating the limitations can a supreme and more enduring perfection is achieved that is obviously through yoga, where the effects of yoga are beyond the physical body" [18].

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#yoga meditation #yoga #Physiology #journal of yoga and physiotherapy #yoga and physiotherapy #physiotherapy

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meditationklaus · 7 years ago

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It’s Not “Alien Yoga”—It’s Nauli Kriya, and Here’s How to Do It

What is this strange stomach-contorting movement that is making headlines and trending on social networking sites as “alien yoga”? It is NAULI KRIYA (which to be fair probably still sounds a bit alien). While this abdominal massage and workout may look alien-like in nature, it has been around in the yoga world for thousands of years. Derived from the Sanskrit root kri (to do), kriya is an action or effort like a series of postures, breath, and sound that work to manifest a specific goal. Joined with nauli, from the Sanskrit roots nau (boat) and li (to cling to), nauli kriya is a technique for abdominal massage that involves the abdominal organs and muscles moving laterally and vertically in a wave-like motion. It is well illustrated as a process like the pitching of a boat in a stormy sea.

A post shared by Drinie Aguilar (@drinieaguilar) on Jan 28, 2016 at 8:15pm PST

Benefits of Nauli Kriya

Nauli kriya is a powerful abdominal workout that requires strength and focus. The massage of the internal organs such as the stomach, liver, spleen, urinary bladder, pancreas, gall bladder, and large and small intestine helps the body increase gastric fire and eliminate toxins in the digestive tract.

Because the practice requires the ability to isolate the muscles of the rectus abdominis, which make up the “six-pack” or “washboard” region of the abs, it takes a great deal of core strength and tone to master.

Nauli kriya also stimulates the manipura chakra, the storehouse of prana. Activating the manipura chakra increases mental clarity, boosts metabolism, and strengthens the immune system.

It is best practiced on an empty stomach in the morning, or five to six hours after eating. Drinking a cup of warm water and lemon can soothe the belly prior to practicing nauli kriya in the morning.

Warnings and Contraindications

While the process and benefits of nauli kriya can be experienced by anyone willing to learn, it is best to practice with an experienced yogi because there is the possibility of harm to the internal organs.

It is best for individuals who live with hypertension, heart disease, hernias, ulcers, or other gastrointestinal ailments to avoid this practice. If any pain is experienced, it is best to stop practicing and respect the body. In addition, this exercise is not recommended for pregnant women at any point in their pregnancy.

Preparation

The Bandhas – it is recommended that students are well-trained in jalandhara bandha (throat lock) and uddiyana bandha (abdominal lock) prior to learning and practicing nauli kriya.

Pranayama – the practice of bahya kumbhaka (breath retention after exhalation) is an important lesson to learn prior to attempting nauli kriya.

Types of Nauli

Vama Nauli – the isolated contraction of the left side of the abdominal muscles.

Daksina Nauli – the isolated contraction of the right side of the abdominal muscles.

Madhyana Nauli – the isolated contraction of the both sides of the abdominal muscles.

How to Do It

Start in Tadasana (Mountain pose) with the feet about hip-width distance or wider.

Bend the knees slightly and hinge gently forward at the hips.

Maintain straight arms and place the hands above the knees, resting on the thighs, and allow the fingers to spread naturally.

Lower the chin to rest gently on the top of the breastbone/sternum and in-between the collarbones.

Inhale comfortably and exhale quickly to force out all the air from the lungs, practice bahya kumbhaka (breath retention after exhalation) and uddiyana bandha (belly lock), and gently push and isolate the rectus abdominal muscles forward. Hold for 5-10 seconds.

Relax the rectus abdominal muscles and inhale slowly.

Repeat steps 1-6 isolating the right side of the rectus abdominal muscles, then repeat steps 1-6 isolating the left side of the rectus abdominal muscles.

After this, pause practice until tomorrow—it is best to give the stomach time to adjust to the practice, rather than overwork the muscles and strain the internal organs. After a few weeks or so of practice, try “churning” your rectus by swirling the rib cage from side to side in a circle over the pelvis or gently moving the hips.

Nauli Kriya is a great way to kick start the morning and give your day an added boost of fire energy. Never mind that it makes your tummy look “alien-like”—the awesome benefits it offers are worth it! Have more questions (or suggestions) about nauli kriya? Post them in the comments below!

Image credit: Drinie Aguilar

The post It’s Not “Alien Yoga”—It’s Nauli Kriya, and Here’s How to Do It appeared first on DOYOUYOGA.COM.

#Yoga #doyouyoga.com #Health

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2tinafeynaked6 · 7 years ago

Video

youtube

Yoga recommends six purification procedures to get and hold the equilibrium of tridoshas. Vata - mechanical functional constituent of the body, Pitta - chemical practical constituent of the frame and Kapha - material functional constituent of the frame. Shat kriyas or sat karma means six yoga cleaning strategies. 1. Neti or Jala Neti - Nasal cleansing, top Nasal music. 2. Dhauti - cleansing of digestive tract, stomach, cleansing the gut. 3. Nauli - belly massage, stomach muscle and Viscera. 4. Kaphalabhati - Purification of frontal lobes and lungs, stimulating the brain cells. 5. Vasti - Colon cleaning, cleansing of the Rectum. 6. Trataka - Blinkless looking at, Eye physical activities. 01. JALA NETI advantages: a. Jala neti is the best method to stopping and eliminating colds. b. very good to keep and to growth the performance nasal passages. c. it’s a superb approach to triumph over from sinusitis. If one practise jala neti with kaphala bhati he can over come from sinus trouble with in a month. d. Jala neti helps overcome migraine issues, melancholy, anxiety, and so on. e. The exercise of jala neti makes the breathing less difficult, which leads to advanced consumption of oxygen and elimination of carbon dioxide. So the jalaneti coaching is very good for normal health. 02. KAPHALA BHATI benefits: a. Kaphala bhati relaxes the facial muscle tissue and nerves. b. As in line with some classical texts of yoga regular coaching of kaphalabhati enables to prevent ageing process. c. very good therapy respiration issues like bronchial asthma, bronchitis. d. will increase the lungs ability, makes the lungs sturdy. e. one of the good practises to cure sinusitis. f. Spiritually the kapahala bhati exercise useful to evoke ajna chakra. 03. TRATAKA advantages: a. Trataka is good for triumph over from eye troubles as in line with Gheranda samhitha, one of the classical texts of yoga, trataka can treatment 20 kinds of eyes disorders. b. ordinary exercise of trataka is helpful to conquer from despair, insomnia, allergy, tension troubles. c. specifically excellent to increase and memory power in kids. d. In a few quantity trataka useful to overcome from postural issues. e. Trataka practice awakens the ajna chakra. f. Trataka eradicates all eye diseases. Fatigue and sloth and closes the entrance growing these troubles. It ought to be carefully stored mystery like a golden casket. 04. NAULI KRIYA blessings: a. one of the quality yogic system to improve the characteristic of entire digestive machine. b. helpful to overcome from constipation. c. growth the performance of pancreas, so great education to save you and triumph over from diabetes. d. Nauli training prevents sexual deficiency. e. allows to increase standard vitality of the frame. f. It turns on all organs of the stomach vicinity, makes belly muscle groups more potent, so very good to preserve fitness. 05. Vasti Vasti is colon cleaning. much like an enema, vasti is used to easy and evacuate the decrease bowels. traditionally, the yogi could use a skinny, hole bamboo tube inserted into the anus. He could then squat or hoist himself in a lotus function over water and perform nauli stomach churning. This produces a vacuum in the belly hollow space that obviously attracts water into the rectum that's finally pumped returned out. any other conventional approach became to insert the tube and ....... 06. Hrid Dhauti and Danta Dhauti Hrid dhauti is cleansing the tongue and danta dhauti is cleansing the teeth. considering the fact that historic times, hatha yogis traditionally broke off small branches of the fibrous neem tree and used it as a broom to clean their enamel. The concept of ........ Rinse your mouth while completed.

#https://youtu.be/EnPL_RCBnw4

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classic-yoga · 3 years ago

Text

Nauli Kriya in Yoga

Nauli Kriya in yoga is one of the six cleaning processes (Shatkriya) which involves isolation and the rapid movement of the muscles of the Abdomen. Unlike the other purificatory processes, It is an advanced yoga practice. Also, Medieval yoga texts call this practice Laukiki Kriya. Nauli removes dyspepsia, increases appetite and digestion. It is like the Goddess of Creation. Also, it gives happiness and drives away all the disorders. It is an excellent Kriya in Hatha Yoga. To read more on this. refer to https://www.classicyoga.co.in/2021/06/nauli-kriya-types-steps-benefits/

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juniperpublishers-yoga · 5 years ago

Text

A Short Review on �Yoga and Physical Exercises-A Comparison�-Juniper Publishers

Juniper Publishers-Journal of Yoga and Physiotherapy

Abstract

Yoga is becoming popular all over the world in the recent past. Irrespective of gender, age, economic status, religion, and nationality, people are being attracted towards the practice of Yoga. Indian traditional texts claim that, being a holistic science, the scope of yoga is vast and besides ensuring physical fitness, it is for the internal bliss and external coherence. They also claim that yoga ensures emotional wellbeing and the practitioner becomes calm and serene. There are significant differences between yoga and physical exercises in terms of scope of practice, method of practice and the effects thereof. This short review paper makes an effort to bring out these differences between yoga and physical exercise.

Keywords: Yoga; Physical exercises; Indian traditional texts; Empirical study

Introduction

Yoga-conventional perspective

a. Yama and Niyama: Behavioral level practices (Moral universal commandments)

b. Asana and Pranayama: Physical level practices

c. Prathyahara and dharana: Mental level practices (contemplative)

d. Dhyana and Samadhi: Spiritual level practices (absorption or being one with the Supreme)

Along with this, Bhagavad Gita advocates the practice of four streams of yoga for purification of one’s personality and for spiritual communion with the Supreme namely,

A. Jnana Yoga: Discriminatory wisdom/intellect

B. Bhakti Yoga: Worship leading to emotional culture

C. Karma Yoga: Selfless work

D. Raja Yoga: Mastery over will power

Practice of yoga

A. Opening prayer-salutation to the favorite God.

B. A few rounds of Kapalabhati to cleanse and activate the lungs.

C. Light warm up exercises. This prepares the body to be flexible and helps to avoid physical injuries, muscle tears, and spasm.

E. Guided/unguided relaxation practices with positive suggestions to slow down the thought process.

F. Contemplative practices namely dharana and dhyana. Eventually, the mind is slowed, internalized, and becomes reflexive.

G. Sermons of Yoga philosophy to culture the mind/ emotions.

H. Closing prayer-wishing for the wellbeing of every soul - a powerful, optimistic suggestion.

Physical exercise

Classification of PE

PE Broadly can be classified into:

a. Isotonic exercises: Muscle building, gym.

b. Isometric exercises: Free/dynamic/vigorous movements like jogging, swimming, aerobics, and most other out-door games.

c. Static exercises: Tight hand grip, weight lifting.

Conclusion

For more articles in Journal of Yoga and Physiotherapy please click

on https://juniperpublishers.com/jyp/index.php

For more Journals in Juniper Publishers

please click on https://juniperpublishers.com/index.php

To know more details regarding our Juniper publishers please click on

https://juniperpublishers.business.site/

#yoga #Kundalini yoga #physiotherapy #physical health #journal of yoga

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