1

SOME BASIC YOGA PRACTICES

FOR THE PREVENTION AND CONTROL OF
VARIOUS MEDICAL CONDITIONS
Chairman & Consultant Yoga Therapist
International Centre for Yoga Education and
Research and Yoganjali Natyalayam
Puducherry, South India.
www.geocities.com/yognat2001/ananda
www.icyer.com
Compiled & Edited by
Yogacharya Yoga Vibushan
Dr. Ananda Bal ayogi Bhavanani Dr. Ananda Bal ayogi Bhavanani Dr. Ananda Bal ayogi Bhavanani Dr. Ananda Bal ayogi Bhavanani Dr. Ananda Bal ayogi Bhavanani
M.B.B.S, A.D.Y, D.S.M, D.P.C, P.G.D.F.H, P.G.D.Y, F.I.A.Y
YOGA FOR
HEALTH AND
HEALING
2
2008 By Yogacharya Dr Ananda Balayogi Bhavanani
All rights reserved
First Edition : Puducherry 2008
Published by : Dhivyananda Creations
44, 1st Cross, Iyyanar Nagar,
Puducherry - 13. South India.
Tel : 0413 - 3203314
e-mail : dhivyananda@gmail.com
Designed and Printed by : Sri Sarguru Printographs
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Mobile : 94433 97875
Yoga Asana Models : Devasena Bhavanani, Asami Koike, Shobana,
Leena Ilo, G. Dayanidy, J. Sangavi, Sally Murphy,
Aishwariya, S. Kaviarasan, V. Renuka Devi,
Patti Hariharan, Samiksha Kapoor and Dr. Nalini Devi.
Any material reproduced from this book may be done
so only with prior permission of the author and with
due credit to the source. This is an important aspect of
Yogic Culture and we request all readers to follow this
request in the true spirit of Yama and Niyama.
3
Dedicated Dedicated Dedicated Dedicated Dedicated
to to to to to
The Greatest Guru in My Universe The Greatest Guru in My Universe The Greatest Guru in My Universe The Greatest Guru in My Universe The Greatest Guru in My Universe
The Lion of Puducherry
Yogamahari shi Yogamahari shi Yogamahari shi Yogamahari shi Yogamahari shi
Dr Dr Dr Dr Dr. Swami Gitananda Giri Guru Maharaj . Swami Gitananda Giri Guru Maharaj . Swami Gitananda Giri Guru Maharaj . Swami Gitananda Giri Guru Maharaj . Swami Gitananda Giri Guru Maharaj
(24.07.1907 - 29.12.1993)
Who protected the Purity of Rishiculture Ashtanga Yoga Who protected the Purity of Rishiculture Ashtanga Yoga Who protected the Purity of Rishiculture Ashtanga Yoga Who protected the Purity of Rishiculture Ashtanga Yoga Who protected the Purity of Rishiculture Ashtanga Yoga
with his Mighty Roar of Truth with his Mighty Roar of Truth with his Mighty Roar of Truth with his Mighty Roar of Truth with his Mighty Roar of Truth
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CONTENTS CONTENTS CONTENTS CONTENTS CONTENTS
Introduction 1
Warning and Cautionary Advice 2
Some Principles of Yoga Therapy 3
Planning Your Daily Practice 4
Some Physiological Benefits of Yoga 5
Some Psychological Benefits of Yoga 6
Some Biochemical Benefits of Yoga 6
Yoga for Diabetes Mellitus 7
Yoga for Hypertension 15
Yoga for Respiratory Disorders 22
Yoga for Neck and Upper Back Pain 30
Yoga for Obesity 37
Yoga for Metabolic Disorders 56
Yoga for Low Backache 66
Yoga for the Digestive Problems 75
Yoga Practices for Womens Health 79
Yoga Practices during Pregnancy 85
Yoga for Menopausal Problems 92
A Yogic Approach to Stress 97
1
INTRODUCTION INTRODUCTION INTRODUCTION INTRODUCTION INTRODUCTION
In the modern world Yoga is almost universally pursued as a
discipline for fitness and health and has proven to be highly
effective as such. The majority of people pursuing Yoga today
do so with a sincere expectation of some health related
benefits to improve their life and function.
Yogas comprehensive methodology includes many techniques
that serve the popular goals of enhancing or restoring fitness
and health. It is a psycho spiritual discipline that also contains
a therapeuti c component whi ch offers an unusual
comprehensive and practical perspective for modern medical care.
When we look at the history and development of Yoga over
millennia, Yoga was never really intended as a therapeutic
modality for the imbalanced or sick individual but was codified
for the normal person interested in higher evolutionary
endeavor.
Yoga is not merely a physical or psychological therapy though
it surely contains a therapeutic element. It is a tradition of
psycho-spiritual growth leading to inner peace and freedom.
This book takes a look at a few representative Yoga practices
that can benefit those suffering from various health related
conditions such as diabetes, cardiovascular disorders like
hypertensi on, respi ratory di sorders l i ke asthma,
musculoskeletal disorders like low back and neck pain and
digestive disorders; in addition, it offers a Yogic approach to
stress.
It also provides some Yoga practices for the general health of
women and in particular the important period of every womans
life, that of pregnancy.
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W WW WWARNING AND CAUTIONARY ADVICE ARNING AND CAUTIONARY ADVICE ARNING AND CAUTIONARY ADVICE ARNING AND CAUTIONARY ADVICE ARNING AND CAUTIONARY ADVICE
All practical techniques of Yoga including Surya
Namaskar, Asanas, Kriyas, Mudras, Pranayamas and
Yogic relaxation should be learnt directly from a
competent and experienced Yoga teacher or Yoga
Therapist properly qualified in Yoga.
Attempting to learn and practice Yoga techniques
through any other method is fraught with danger and
difficulty.
Information given in this book is not meant to be a
substitute for the direct and personal instruction from
a Yoga Teacher nor for the competent medical advice
of a Medical Doctor.
If you are suffering from any health related ailments,
you are best advised to consult a qualified Medical
Doctor or Yoga Therapist before embarking on the
practices outlined in this book.
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SOME PRINCIPLES SOME PRINCIPLES SOME PRINCIPLES SOME PRINCIPLES SOME PRINCIPLES OF YOGA THERAP OF YOGA THERAP OF YOGA THERAP OF YOGA THERAP OF YOGA THERAPY YY YY
Become aware of your body, emotions and mind
Improve your dietary habits
Facilitate the natural elimination of waste from your
body by the practice of Yoga Shuddi Kriyas such as
Dhauti, Basti and Neti.
Relax your whole body from toes to head
Slow down your breath by making it quiet and deep
Calm down your mind and focus it inwardly
Improve the flow of Healing Pranic Life Energy to all
parts of your body, especially to those diseased parts,
thus relaxing, regenerating and reinvigorating yourself
Decrease your stress level by fortifying yourself against
the various omnipresent stressors in your life
Increase your self reliance and self confidence
Remember that ultimately YOU are responsible for
your health and must take the initiative to develop
positive health to tide you over challenging times of ill
health.
Health and happiness are your birthright, claim them
and develop them to your maximum potential.
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PL PL PL PL PLAN AN AN AN ANNING NING NING NING NING YOUR DAIL YOUR DAIL YOUR DAIL YOUR DAIL YOUR DAILY PRACTICE Y PRACTICE Y PRACTICE Y PRACTICE Y PRACTICE
In the early morning before sunrise, sit for some quiet
contemplative and meditative time.
Follow it with 30 to 40 minutes of Surya Namaskar and
Yogasanas, closing your session with 5 to 10 minutes
in Shavasana.
In the early evening take some time for Pranayama
and contemplative sitting for 20 to 30 minutes
Remember that regular and sincere daily practice is a
must.
Remember that all the ensuing benefits depend upon
your regular and sincere practice.
All Yoga practices must be only performed either on an
empty stomach, 4 hours after a major meal, or 2 hours
after a small meal.
Do not practice complicated Yogasanas when you are
very tired or during menstruation.
Simple Yogasanas and Pranayams, as well as Meditative
sitting, can be practiced by women even during
menstruation.
Better to start on a simple schedule and build it up
with regular practice that to start over the board
enthusiastically and stop midway.
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SOME PHYSIOLOGICAL BENEFITS OF YOGA SOME PHYSIOLOGICAL BENEFITS OF YOGA SOME PHYSIOLOGICAL BENEFITS OF YOGA SOME PHYSIOLOGICAL BENEFITS OF YOGA SOME PHYSIOLOGICAL BENEFITS OF YOGA
Stable autonomic nervous system equilibrium, with a
tendency toward parasympathetic nervous system
dominance rather than the usual stress-induced
sympathetic nervous system dominance
Pulse rate and blood pressure decreases
Respiratory rate decreases
EEG - alpha waves increase. Theta, delta, and beta
waves also increase during various stages of meditation
Cardiovascular efficiency increases.
Respiratory efficiency, amplitude and smoothness
increases, tidal volume, vital capacity and breath-
holding time also increases
Gastrointestinal function and endocrine function
normalizes.
Excretory functions improve
Musculoskeletal flexibility and joint range of motion
increase and posture improves
Strength, resiliency endurance and energy level
increase
Weight normalizes
Sleep improves
Immunity increases
Pain decreases
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SOME PSYCHOLOGICAL BENEFITS OF YOGA SOME PSYCHOLOGICAL BENEFITS OF YOGA SOME PSYCHOLOGICAL BENEFITS OF YOGA SOME PSYCHOLOGICAL BENEFITS OF YOGA SOME PSYCHOLOGICAL BENEFITS OF YOGA
Somatic and kinesthetic awareness increase
Mood improves and subjective well-being increases
Self-acceptance and self-actualization increase
Social adjustment increases
Anxiety, depression and hostility decreases
Psychomotor functions such as grip strength, balance,
dexterity and fine motor skills, eye hand coordination
and reaction time, steadiness and depth perception,
and the integrated functioning of body parts improve
Cognitive functions such as attention, concentration,
memory and learning efficiency improve
SOME BIOCHEMICAL EFFECTS OF YOGA SOME BIOCHEMICAL EFFECTS OF YOGA SOME BIOCHEMICAL EFFECTS OF YOGA SOME BIOCHEMICAL EFFECTS OF YOGA SOME BIOCHEMICAL EFFECTS OF YOGA
The biochemical profile improves, indicating an anti-stress
and antioxidant effect which is important in the prevention
of degenerative diseases.
Decreased Levels of:
Blood glucose, total white blood cell count, total
cholesterol, Triglycerides, LDL and VLDL.
Increased Levels of :
HDL cholesterol, ATPase, hematocrit, hemoglobin,
thyroxin, lymphocytes, vitamin C and total serum
protein.
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YOGA FOR DIABETES MELLITUS YOGA FOR DIABETES MELLITUS YOGA FOR DIABETES MELLITUS YOGA FOR DIABETES MELLITUS YOGA FOR DIABETES MELLITUS
Yoga can play a major role in the prevention and control of
diabetes mellitus that is turning out to be one of the major
killers of the modern world. Yoga is of special value in those
suffering from Type-II or Non Insulin Dependent Diabetes as
it helps to sensitize the body cells to the insulin and helps the
body fight the hyperglycemic state in a more effective manner.
The healthy exercise and weight loss produced by Yoga as
well as the dietary aspects when followed religiously and
regularly can help prevent and control this disorder to a great
extent.
It is important to use up the excess blood sugar through
regular exercise. Walking whenever possible, skipping
and swimming are good adjuvants to Yoga therapy.
Eat regular small meals with complex carbohydrates.
Avoid refined foodstuffs and junk foods.
Take lots of green vegetable salads, bitter gourd and
neem.
Maintain good hydration
Take adequate rest and dont overtire yourself with
unnecessary stress.
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YOGA FOR HYPER YOGA FOR HYPER YOGA FOR HYPER YOGA FOR HYPER YOGA FOR HYPERTENSION TENSION TENSION TENSION TENSION
The cardiovascular system is controlled by the Autonomic
Nervous System and a Yogic approach to life can bring about
a balanced activity of this system. This helps control the
excessive rise of blood pressure in hypertensive patients and
also produce an improvement in checking other major risk
factors including obesity and hypercholesterimia. Yoga can
benefit patients of coronary artery disease when the Yogic
life style changes are incorporated into the daily life.
Eat regular meals with green vegetable salads, fresh
fruit juices and sprouts, rich in potassium and calcium.
Eat less salt.
Garlic and onion help reduce the blood pressure.
Maintain good hydration.
Loss of weight will also help reduce the blood pressure.
Avoid Tobacco, coffee, tea.
Make a conscious effort to avoid stress and cultivate a
healthy attitude towards the stress that cannot be
avoided.
Take adequate rest and dont overtire yourself with
strainful activities.
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YOGA FOR RESPIRA YOGA FOR RESPIRA YOGA FOR RESPIRA YOGA FOR RESPIRA YOGA FOR RESPIRATORY DISORDERS TORY DISORDERS TORY DISORDERS TORY DISORDERS TORY DISORDERS
Yoga has a major role to play in the control of respiratory
conditions such as the chronic obstructive airway disorders
that include bronchial asthma, chronic bronchitis and
emphysema. It also helps reduce the various nasal allergies
and increases respiratory function at all levels. The benefits
of improved exercise tolerance, faster recovery after exercise,
decrease in inhaler use and improvement in bronchial
provocation response have been documented in various
scientific studies.
Do not over tire yourself as it may precipitate a
respiratory crisis. Regular graded exercise is good to
help develop exercise tolerance.
Brisk walking is also effective. Try to breathe in the
Savitri Pranayama (2:1-2:1) ratio as you walk.
Maintain good hydration by drinking atleast two to three
litres of water a day.
Try to restrict all mucous-forming foods such as milk
and milk products, groundnuts (peanuts), refined
products, soda drinks, pastries and sweets, especially
chocolate.
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YOGA FOR NECK AND UPPER BACK P YOGA FOR NECK AND UPPER BACK P YOGA FOR NECK AND UPPER BACK P YOGA FOR NECK AND UPPER BACK P YOGA FOR NECK AND UPPER BACK PAIN AIN AIN AIN AIN
Pain in the neck and upper back is a common complaint from
so many patients approaching the doctors today. Typists,
Computer operators, Drivers of vehicles, Coal miners and those
in occupations involving carrying and lifting heavy weights
on their heads are the main suffers.
Yoga strengthens the muscles of the neck, improves posture
and reduces stress thus helping relieve this common complaint
when done with regular practice and life style modification.
Do not lift heavy weights on head or back
Dont sit in the same position for a long time as done
by so many computer workers
Change your position and stretch as much as possible
with breaks in between you work
Dont tire yourself by overstraining
Take adequate rest whenever possible
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YOGA FOR OBESITY YOGA FOR OBESITY YOGA FOR OBESITY YOGA FOR OBESITY YOGA FOR OBESITY
Obesity is a public health problem and is a major risk factor
for numerous conditions such as diabetes, hypertension, heart
disease and osteoarthritis. Obesity occurs as the result of
imbalance between the food energy intake and the energy
expenditure of the body.
Yoga helps to reduce weight though the adoption of a healthy
life style that includes aspects of dietary control along with
the various Yoga techniques that are designed to burn up the
excess calories and redistribute body fat in a healthy manner.
Yoga also helps correct the numerous psychological conditions
that may be causing the excessive weight gain such as
depression.
It is important to use up the excess fat stores by regular
exercise.
Walk whenever possible. Skipping or swimming are
good adjuvants to Yoga therapy.
Eat like a king at breakfast, a prince at lunch and a
beggar at dinner is a good adage to follow
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Y YY YYOGA FOR MET OGA FOR MET OGA FOR MET OGA FOR MET OGA FOR METABOLIC DISORDERS ABOLIC DISORDERS ABOLIC DISORDERS ABOLIC DISORDERS ABOLIC DISORDERS
Yoga has a major effect on the health and well being of the
metabolic functions as it counters the negative breakdown
and promotes positive buildup in the body. Glandular
imbalance of the Thyroid, adrenals and gonads are especially
benefited by regular Yoga practice.
PADOTTANA ASANA
Stand in Samastithi Asana. Jump with the feet three to four
feet apart and stretch the arms to the sides so that they are
pulling the chest in opposite directions.
Now stretch the arms parallel to each other above the head
and slowly bring the hands down to the ground in between
the feet. Lift the head and stretch the back. Then push the
head in between the two knees and place it on the ground
with the hands on the ground on either side of the head. Hold
your ankles and stay in the position for 30 seconds. Release
and come back in the same manner as you have gone into
the pose and relax in Samastithi Asana with a few rounds of
deep breathing.
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YOGA FOR LOW BACKACHE YOGA FOR LOW BACKACHE YOGA FOR LOW BACKACHE YOGA FOR LOW BACKACHE YOGA FOR LOW BACKACHE
Back pain is ranked second to headaches as the most frequent
location of pain. The most common site for pain is the lower
back because it bears the most weight and stress from the
body. Improper posture adds to the problem.
AVOID LIFTING WEIGHTS:
If you must lift anything off the ground, make sure
that you bend the knees when bending down to lift it
and then straighten the knees as you come up.
Take someones help if the object is too heavy.
Dont overestimate your power!
REST IS BEST:
Dont tire yourself
Take adequate rest
When lying down it is best to lie on the side. Avoid
sleeping on the face.
Use a thin and hard pillow to support the head and
neck
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YOGA FOR DIGESTIVE PROBLEMS YOGA FOR DIGESTIVE PROBLEMS YOGA FOR DIGESTIVE PROBLEMS YOGA FOR DIGESTIVE PROBLEMS YOGA FOR DIGESTIVE PROBLEMS
Yoga helps to normalize all functions of our digestive system
such as ingestion, digestion, absorption, assimilation and
excretion. Common problems of excess gas formation and
psychosomatic conditions (such as the irritable bowel
syndrome) are corrected by a regular Yoga practice.
VAJRA ASANA
To perform this Asana, sit on
the ground with both your legs
stretched out in front.
Slowly bend both your knees
and come into a kneeling
posture.
Gently sit down on your heels
so as to put the weight of your
entire body on your heels and
ankles.
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YOGA PRACTICES FOR WOMENS HEAL YOGA PRACTICES FOR WOMENS HEAL YOGA PRACTICES FOR WOMENS HEAL YOGA PRACTICES FOR WOMENS HEAL YOGA PRACTICES FOR WOMENS HEALTH TH TH TH TH
Women are the backbone of our world and are faced with
numerous health problems that include the gynecological and
hormonal disorders in addition the other problems faced by
men. The family centered on a healthy woman is a healthy
family as she plays numerous roles as wife, mother, daughter,
mother-in-law and grandmother with ease.
Generally all Yoga practices can be done. But during the
menses Sarvangasana, Shirshasana and other topsy-turvy
poses as well as poses that pressure the uterus and abdomen
should be avoided.
BADDHAKONA ASANA
Sit on the ground with your
legs stretched out in front.
Bend your right knee and bring
your right foot inwards until
the right heel is close to your
perineum.
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YOGA PRACTICES DURING PREGNANC YOGA PRACTICES DURING PREGNANC YOGA PRACTICES DURING PREGNANC YOGA PRACTICES DURING PREGNANC YOGA PRACTICES DURING PREGNANCY YY YY
Pregnancy is the most beautiful phase in a womans life. It
brings about emotional and physiological changes as well as
poses extra demands on the body. In this phase the body
needs extra nutrition for the developing fetus, the pregnant
woman herself and for the lactation period to follow. It is also
a time to prepare oneself physically to meet the demands of
labour and post delivery states and prevent the complications
that may arise during pregnancy.
Drink at least 8 to 10 glasses of water daily and include
fruit juices and vegetable soups in your diet
Consume at least 5 to 6 servings of vegetables daily
primarily green leafy vegetables.
Eat a variety of 4 to 5 fruits daily. Lay special emphasis
on citrus fruits, strawberries, melons and berries,
apples.
Milk, cheese, tofu and all sorts of dairy products to
provide the body with calcium, phosphorous and
vitamins.
Iron rich foods like Ragi malt, jaggery, dry fruits, whole
grain products, green leafy vegetables, dates and iron
fortified cereals should be included in the diet liberally.
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YOGA FOR MENOP YOGA FOR MENOP YOGA FOR MENOP YOGA FOR MENOP YOGA FOR MENOPAUSAL PROBLEMS AUSAL PROBLEMS AUSAL PROBLEMS AUSAL PROBLEMS AUSAL PROBLEMS
Yoga reduces the effects of menopauses hormonal changes
by balancing the endocrine system. It helps to smoothen the
hormonal and glandular changes taking place during this stage
of life. The regular practice of all types of practices such as
the standing, sitting, lying down, backbends, forward bends,
twists, and inverted poses help stimulate and activate all the
glands, organs, tissues and cells of the body.
Its important to bear in mind that all menopausal symptoms
are interrelated and using Yoga to ease the unpleasant effect
of one symptom generally leads to better health in the rest of
the body. Every Yoga pose has a multitude of effects on all
the systems of the body.
BHUJANGINI MUDRA
To perform the Cobra gesture, take up the Unmukha Asana
which is a prone position with your entire body in a straight
line. In this technique the emphasis is on the breathing pattern
and the production of a mighty hissing sound through the
clenched teeth.
Slowly bring your arms forward and keep your palms on the
ground alongside your shoulders. Take in a deep breath. While
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A YOGIC APPROACH TO STRESS A YOGIC APPROACH TO STRESS A YOGIC APPROACH TO STRESS A YOGIC APPROACH TO STRESS A YOGIC APPROACH TO STRESS
Stress is inevitable in the modern world because of the
imbalance between the demands of ones environment and
ones capabilities. In fact, it is distress, which causes the
problem Distress can be defined as every physical and
mental tension that we experience as unpleasant. The
environment today is very demanding. From childhood
onwards, the development of capacities and capabilities of
the individual is not able to keep pace with the increase of
demands on them. This gap in most cases goes on widening
as one ages. The huge crowds at temples, churches and
mosques, in some way or the other testify to this imbalance.
Everyone seems to be going there in order to beg or bribe the
almighty to perform the balancing act for them and restore
a sense of peace and satisfaction.
When we speak of stress we must also remember that some
amount of stress is necessary in order to bring out the best in
us. However, it is vital to learn how to manage stress and
keep it under our conscious control. It is important to also
remember the words of Epietetus in 60 A.D. who said, Men
are not disturbed by things, but by the views, they take of
them. As Swamiji jocularly used to say You dont have
problemsyou are the problem! A positive frame of mind
will help us to be cheerful and unstressed. Maharishi Patanjalis
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advice in this regard to cultivate Pratipaksha Bhavanam
(The Opposite View) is vital to achieve balance of the
emotions and mind. It is also worth trying to follow his advise
of Maitri-Sukha (Friendliness towards the happy), Karuna-
Dukha (Compassion towards the suffering), Mudhita-Punya
(Cheerfulness towards the virtuous) and Upekshanam-
Apunya (Indifference towards the wicked).
The most common causes of stress are the Shat Ripus or
the six enemies of the spirit. These are Kama (Uncontrolled
passion), Krodha (Senseless Anger), Lobha (Greed), Moha
(Blind infatuation), Mada (Massive Ego) and Matsarya (Malice
/ envy). Corruption of character, conduct, thought and
interpersonal dealing is another cause of stress. An
environment where sadistic pleasure gives satisfaction, where
ethics have little or scant regard, where self-interest is more
important and where under-cutting and backbiting are a
common feature, will surely lead to the development of
extreme stress. It is important to realise these facts and be
aware of them in our life. Unless we develop awareness and
consciousness of what we think, feel and do, there cannot be
a lasting solution to stress.
We must strive to become persons of Equal
mindedness in all situations that is described as Stitha
Prajna or Samabhava in the Srimad Bhagavad Gita.
99
Yogeshwar Krishna says that the man of Stitha Prajna
has the following qualities: He is:
Beyond passion, fear and anger. (II.56)
Devoid of possessiveness and egoism. (II.71)
Firm in understanding and unbewildered. (V.20)
Engaged in doing good to all beings. (V.25)
Friendly and compassionate to all. (XII.13)
Has no expectation, is pure and skillful in action. (XII.16)
Though stress probably cannot be avoided, it can, however,
be managed. The following actions may help reduce/eliminate
the stress.
1. Awareness: It is important that we first become aware
of the stress and then try to let it go. Sharing your tension
with a friend and/or a family member may solve the problem
to a great extent. You cannot wish away the problem by non-
acknowledgement/ acceptance.
2. Movement: Movement helps in reducing tension. This
can mean walking, jumping, making noise, swimming and
playing. Stress tends to accumulates in the joints and
movement helps to dissipate it. Rotation of the neck and
100
shoulders in many cases helps a great deal. Some corporates
have even established stress-relieving chambers where
employees may shout, scream or hit a hanging pillow to relieve
the pent up tension.
3. Yoga relaxation: The regular practice of various Yoga
techniques and inculcating the Yogic values in daily life will
go a long way towards not only reducing the stress levels but
also in giving us that elusive Peace of Mind. Yogic relaxation
practices such as Shavasana and Yoga Nidra help to create a
sense of awareness and relaxation in the whole body as well
as the mind.
4. Hobby: A hobby can help to relieve tension because it
helps us to divert our mind from an unpleasant occurrence.
Music, dance, painting, cooking and gardening are effective
ways to take our mind to a different Zone. Playing with your
pet can also help relieve tension and many people have
Thera-pets or pets that help them therapeutically!
5. Breathing: Breathing is one of the easiest ways of
relieving stress. Whenever you feel tension rising, take a few
deep breaths and you will immediately feel the difference.
6. Attitude: It is important to Let things lie for sometime
when facing problems and many situations resolve on their
own. Other situations may appear smaller and less stressful
101
after some time. Development of a detached attitude can
also help us to have a better perception of situations and this
in turn helps us to face them better.
7. Visualization: Visualization of a pleasant solution to
the problems can also help a lot. This is quite different from
daydreaming. This is widely adopted by players and athletes
for improving their performance. After a stressful encounter,
coolly sit in your chair, close your eyes and visualize the
episode as an act of an ignorant person and excuse him for
the incident.
8. Auto-Suggestion: Another mental technique is
Positive self-suggestion. The negative thoughts are to be
replaced with positive ones and an attitude of I can and I will
is to be developed.
Stress is related to the individuals inner and outer
environment and his/her tolerance capacity. As both of these
are different in different people, each individual has to settle
for their own method for managing his/her day-to-day
problems. It must be clearly understood that we are
responsible for our own health and happiness and have
a duty to take care of these Divine gifts. Swami Gitananda
Giri used to often say, Health and happiness are your
102
birthright Claim them! Spiritual realisation is you goal
Seek it!. It is through our own efforts and will power that we
can ultimately solve the problem of stress and reclaim our
birthrights as human beings.
Yoga is not just performing some contortionist poses or huffing
and puffing some Pranayama or sleeping your way through
any so-called meditation. Yoga is an integrated way of life
in which awareness and consciousness guide our spiritual
evolution within this very social system, not in some remote
cave in the mountains or hut in the forest.
It is therefore fitting to end with Pujya Swamiji Gitananda
Giri Guru Maharajs statement that Yoga is the science
and art of right-use-ness of body, emotions and mind.
The Yogi wishes peace and happiness not only for himself,
but also for all beings on all the different planes of existence.
He is not an individualist simply seeking his own salvation,
but on the contrary he is an Universalist seeking to live life
in the proper evolutionary manner, to the best of his ability,
and with care and concern for his human brethren, as well as
all beings on all planes of existence.
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OM. LOKA SAMASTA SUKHINO BHAVANTHU
SARVE JANAHA SUKHINO BHAVANTHU
OM SHANTI, SHANTI, SHANTI. OM
May all living beings in all planes of existence
be joyful and at ease.
Peace, Peace and Peace.