MY DIARY PAGES (PRANAYAMA)
I usually, write MY DIARY PAGES, containing the relevant topics such as nature, birds, stray cattle, morning walkers, young boys and girls jogging in the morning, and the social issues with references from day to day newspapers, magazines, and books. At this time the world is panic about corona spread globally. The main focus is on 'PREVENTION IS BETTER THAH CURE'. For this Yogic science provides us ample opportunities to enhance our mental, physical, and spiritual strength for protection from corona, an epidemic disease. YOGA and PRANAYAMA could be a boon to avoid corona globally.
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| PRANAYAMA THE SILENCE OF BREATHING |
Pranayama, also known as yogic breathing is the method of silencing the breath. Prana has been defined as the air which flows through the body. Pranayama is made up of three parts: controlled inhalations, controlled exhalations, and holding of the breath. When you do all three parts, it is called Sahita, while doing only the holding breath without the other two is called Kevala. You should start with Sahita till Kevala comes into being. You can count 1 to 6, for inhaling, again 1 to 6 for holding breath, and 1 to 6 for releasing the breath. This is a technique that controls all that is associated with prana.
Our breathing is made of two acts of inhalations and exhalations. These acts are followed in cycles where inhalations and exhalations succeed each other, where you take in air into the lungs and then release some of it back from the lungs. In between the inhalation and exhalation, there is a short gap that usually escapes our attention. This act is called respiration and is usually completed in four seconds in the resting phase.
We usually respire nearly fifteen times a minute. You can take in about 400 cubic centimeters or 0.4 liters in a minute. When you do deep inhalations, you take in additional 1.6 liters of air and 2 liters in all. At the time of deep exhalations, you throw out all these 2 liters of air but still your lungs contain another 1.5 to 2 liters of air. Thus, the total lung capacity of the human body for a normal individual is about 5 liters. The amount of air that you can exhale through deep exhalation after a deep inhalation is called as Vital Capacity.
Dividing this number by the weight of the body gives you the Vital Index, which shows the capacity to breathe as well as the vitality of the body and its efficiency in the body's functions. Regular practice of yogic breathing has been shown to increase yogic breathing. This raises the vitality of the body and the efficiency of bodily functions.
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| BREATHING EXERCISES |
Yoga is becoming a more and more popular activity in the Western world today. The number of places holding Yoga classes is on the increase and there are a plethora of different types of Yoga. With a choice of Hatha Yoga, Ashtanga Yoga, Power Yoga, Iyengar Yoga, Bikram Yoga, Vinyasa Yoga, and many more it can be easy to get confused The article will help you to understand the difference between the most popular types of Yoga so you can choose which type is right for you.
Hatha Yoga, in Sanskrit (an ancient classical language of India). Ha- means the sun and, th- means the moon. This type of Yoga is a relatively slow-paced, gentle type of Yoga and is a good place to start if you are completely new to Yoga and don't know any of the asanas (poses). Like all types of Yoga, Hatha Yoga aims to unite the mind, body, and spirit.
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| YOGA POSTURE |
Asht Yogaanga, this is the type of Yoga that we practice on a regular basis and means the eight limbs of our body. In Sanskrit. It is a fast-moving, intense style of Yoga practice and is based on a progressive set sequence of asanas, synchronized with the breath. Ashtanga Yoga can be quite physically demanding as you constantly move from one asana in the sequence to the next, so you'll find that it will improve your stamina as well as your flexibility and strength..
Power Yoga, this is a western interpretation of Yoga and is based on Ashtanga Yoga. A Power Yoga class may not necessarily stick to the exact sequence of poses like Ashtanga Yoga does, but it does involve practicing a series of poses without stopping and starting.
Iyengar Yoga,: This type of Yoga is based on teachings by B.K.S Iyengar and concentrates on the correct alignment and form of the body. Unlike Ashtanga Yoga, there is an emphasis on holding each pose for a long period of time rather than moving constantly from one pose to the next. Iyengar Yoga uses props such as blocks and straps to help align the body into the different poses.
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| HAT YOGA |
Vinyasa Yoga,: Vinyasa means breath-synchronized movement and is another fast-paced type of Yoga, with an emphasis on breathing. A practice typically starts with sun salutations and moves on to more intense stretching. Throughout the practice, each pose is balanced with a counterpose.
Bikram Yoga,: Otherwise known as Hot Yoga is practiced in a room heated to 105 degrees, with a humidity of around 40%. Generally, a sequence of 26 different poses is practiced during a Bikram Yoga class and the hot temperature helps to loosen muscles. Due to the high temperature, most people sweat a lot during class and this helps to cleanse the body of toxins.
If you are just starting out or have never done any Yoga before, I recommend trying a few different types of yoga to find out what you like best. Remember, there's no rule that says you have to stick to one type of Yoga. I like Ashtanga Yoga best, but I also go to occasional Iyengar and Hatha Yoga classes for a bit of variety.
If you go to the zoo or tune your TV to the Discovery channel, an observance of nature will show us that animals love relaxation and sleep. They often relax and get as much sleep as they want. Rest and sleep are essential to recharge our nervous energy as our physical, emotional, and mental balance depend on the quantity and quality of these vital necessities. With the stress of our daily jobs, traffic while commuting to and from these jobs, schools, studies, parenting, etc having a relaxation technique to fall back on will be, indispensable for many and everyone.
Thanks to Yoga, such a technique is well within reach. It is known friends as the Corpse or Relaxation Pose. It mostly involves lying motionless while applying a combination of deep square breathing and mental suggestions. The following pose/exercise will show you how. Technique:
Lay motionless on your back with the arms and legs slightly extended.
Start off by breathing deeply in counts of 5 that being in a ratio of 5:5:5 (inhalation-retention-exhalation)
After a few minutes of this, begin to make what is defined as autosuggestions to the limbs starting from the toes by mentally affirming that My toes are hereby relaxed, My feet are hereby relaxed, etc, working upwards to the head and internally through the internal organs.
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| BREATHING EXERCISE |
After several minutes of this, resume the deep square breathing for about 2-3 minutes. -Next, begin to mentally chant this Yogic quote: I am that pure consciousness or self, You may substitute this with a verse from the books of your religious faith, for example, Those who wait upon God shall renew their strength or any energizing quote for that matter like a simple, I am being relaxed and energized at this moment, - Continue mentally affirming this phrase for several minutes, then roll over to your right side and remain motionless while all the while maintaining the 5:5:5 breathing schedule for an additional minute. -Finally, arise from the position.
Personally, I employ the use of a timed metronome or the steady tick of a nearby wall clock to keep time and sequence. Moreover, I often practice spurts of this technique during my yoga session and a full 15 minutes afterward. At the office, I sometimes just sit back in the chair and apply deep breathing and autosuggestions mostly with my eyes closed. However, one truth remains, whenever one needs to relax, this simple Yogic technique does offer a safe and effective means of attaining this. I always tell people: Hey if it is said God took a break on the 7th day after making the world, who are we as humans not to take time out to rest? That said, empower yourself with the knowledge of this technique offered by Yoga whenever you need time to just relax.
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| ASANAS |
In the 20th century, a development of HATH YOGA, highlighting particularly on ASANAS (the physical postures), became popular through out the world as a form of physical exercise , This modern form of yoga now widely known simply as YOGA. In some of the temples in India, you can find the pictures of yogic practices on the walls. It's a matter of pride that all the people in the world are now aware about YOGA and PRANAYAMA to attain peace of mind. World Yoga Day is celebrated on 21 June every year in the world. It keeps on awareness
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| YOGA AND PRANAYAMA |
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