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- Shamsher Prakash Foundation
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- PREVENTION THROUGH YOGA
SERIES 2
YOGA
PRACTICES
- The subject of our discussion today is YOGA PRACTICES for prevention
and for keeping physically fit, mentally alert and spiritually in an
ecstatic state of mind.
Yoga is a household word today. Yoga is mentioned every day on radio
and television as an alternative to mainstream medicine. Meditation is
presented as a treatment for stress, worry and cardiac problems in general
books on health and sometimes in medical texts as well. There is an enormous
documented and undocumented evidence to show benefits of Yoga practices
on the human mind and body.
In ancient times, people lived closer to nature than present-day living
permits. Sheer observation of nature by them over a period of time with
a receptive mind led to the discovery that amongst other things, the key
to good health is alternate stretching and relaxation of the human body.
Furthermore, a healthy system depends on a body free from dirt and residue
after digestion of food. Therefore, a bowel movement must be daily and
preferably first thing in the morning. By sheer observation, it had also
been determined that the thyroid is a vital gland in the human body, before
the modern discovery of glands. SARVANG ASANA, Figure 1, had been recognized
as the posture that tones the whole body, since it tones the thyroid.
Asana, literally meaning posture, is traditionally the first steps in Rishi
Patanjalis Ashtang Yoga. Asanas are essentially performed while (1) standing,
(2) sitting, or (3) lying down. These postures have been devised (1) to
keep the spinal cord supple, e.g. alternate bending of the spine as in
Bhujang Asana (cobra), Figure 2, and Nauka Asana (boat), Figure 3, (2)
to help strengthen abdominal muscles, e.g. Udiyaan or Neoli, Figure 4,
a simple pumping of the stomach; and (3) to keep the joints supply. In
Bhujang Asana, the outer part of the spinal cord is in compression while
in Nauka Asana, the outer part is in tension. The Asanas have been devised
in pairs. Bhujang Asana (cobra) is opposite of Nauka Asana (boat). This
results in alternate stretching and relaxation of those muscles. There
are Asanas for each part of the body.
Another important factor in Asanas is the absence of tension or fatigue
in the body. It is recommended that Asanas be performed after a bath, when
the body is clean and the stomach empty. Food should be taken no sooner
than 30 minutes after these exercises or four hours before.
Yogasanas are designed primarily to keep the body physically fit and to
initially train the mind to focus on a particular part of the body for
its betterment. In Shava Asana (dead posture), Figure 5, one lies down
flat on a padded mattress and relaxes the whole body. In order to free
the mind from extraneous thoughts, it is advisable to direct the mind to
observe the limbs of the body starting from the head gradually down to
the toes. In this manner, relaxation becomes complete both physically and
mentally. Think of throwing out all physical ailments, stress and worry
while breathing out, and taking in all the energy from the universe while
breathing in. Music can aid this thinking process. The importance of physical
fitness lies only in the fact that positive actions in life are difficult
without good health. Therefore, the body is the vehicle or means to something
better. Keeping the body in physically fit condition is not the objective
in itself, according to the philosophy of Yoga. This is in contrast to
material philosophy in which emphasis is only on physical pleasures, keeping
the body physically fit, enjoying all material possessions and trying to
acquire more possessions, more possessions and more possessions without
limit. It should be understood at this stage that pleasures are not denied
to a Yogi. These occur along the way but are not the destination for wise
people.
If one has mastered the technique of selective Yogasanas in life, one remains
free from disease in the body. Remember that constipation, common cold
and cough are regarded as alarming conditions in Yoga philosophy. These
are the beginning of serious diseases in the body. Food has great importance
in Yoga. Food may generate three types of tendencies in the human body:
(1) Satvik (generating harmony), (2) Rajsik (generating activity), and
(3) Tamsik (generating inertia). The reader may check with the foundation
for further references on this subject.
Most of us brush our teeth daily. We have known this technique for a long
time. In Yoga practice, cleaning of the inner system is also done. This
includes (1) flushing the nasal passage with water (Jalaneti)*, (2) scrubbing
the walls of the nasal passage with soft thread (Sutraneti) and (3) cleaning
the food pipe (esophagus) and stomach with water (Kunjal). The first exercise
acts as positive prevention of common cold, sinus problems, headaches,
allergies and hay fever. While the other two eliminate many other ailments
including liver problems and migraine type headaches.
ELEMENTARY YOGA PRACTICES
Some simple but useful Yogasanas are described for everyday
practice.
1. Standing
Tarasana (Tree). In the first position, stand on the floor with heels touching
and toes apart. Palms of the hands are by the side of the body. Breathe
normally.
In the second position, Figure 6, (a). Raise the body on the toes, (b)
simultaneously raise the arms up and (c); breathe in slowly. All three
actions must be slow and rhythmic. In the beginning, lower the toes and
hands and breathe out while lowering the body. After a few days of practice,
you may try to hold the raised position while holding your breath at the
same time.
There are three distinct advantages of this asana. (1). The heel and toe
joints are strengthened. Any stress in the feet is relieved. (2). Holding
the breath increases physical stamina. (3). The mind becomes calm with
this practice.
2. Sitting
- (a). Vajar Asana, Figure 7. Sit with legs turned backwards. Keep hands
on thighs. Breathe slowly. This position is beneficial to increase stamina
to work. (b). Ardhmatsyendra Asana (Spinal twist), Figure 8. Bend left
leg, place right foot past left knee, push right thigh and knee towards
stomach with left arm. Breath normally. Repeat on the other side after
60 seconds. This Asana is beneficial for stomach, joints and reduces blood
sugar.
3. Lying Down
- Sarvang, Bhujang and Nauka and Dhanur, Figure 9, Asanas are performed
in the lying-down position. It is necessary to learn the asanas from an
expert teacher. Flawed posture may cause harm.
- MAY GOD BLESS YOU
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Figure 1. Sarvang asana (Shoulder stand).
Figure 2. Bhujang asana (Cobra).
Figure 3. Nauka asana (Boat).
Figure 4. Neoli (Stimulation of abdominal muscles).
Figure 5. Shava asana (Dead posture).
Figure 6. Tarasana (Tree) - 2nd position
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Figure 7. Vajar asana.
Figure 8. Ardhmatsyendra asana (Spinal twist).
Figure 9. Dhanur asana (Bow).
Figure 10. Jalaneti in progress
- AN INTRODUCTION TO PREVENTION
AND YOGA
- by
- Shamsher Prakash, 1994
- ISBN 0-9641737-0-0
- In this book, Patanjalis Ashtang Yoga has been briefly and scientifically
explained in simple language for the un-initiated. A philosophy of prevention
of body disease and worry in mind has been developed. Simple techniques
of pranayama and meditation have been described.
Drawing on his extensive background from India, Shamsher Prakash presents
a series of yoga exercise and preventive measures for better health. Photographs
of the author illustrate yoga postures. His explanatory text makes the
process easy to apply to daily life. A regimen of breathing exercises gives
the simple act of inhaling and exhaling new depth. Through his observations
on stress and insecurity, Prakash leads his readers into the elusive present.
This text is written for beginners. A complete and comprehensive program
of prevention of sinus allergy, hay fever and flu by JALANETI has been
described. Meditation techniques eg. TRATAKA for freedom from worry and
fear have also been included.
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JALANETI TRAKATA
Content
- 1- INTRDUCTION
- 2- OUR BODY, NATURE'S MIRACLE
- 3- ELEMENTARY YOGA PRACTICES
- 4- SCINCE OF PRANAYMA: BREATHING EXERCISES
- 5- PREVENTION OF COLDS, ALLERGIES, FLU AND HAY FEVER
- 6- MEDIATION AND STRESS CONTROL
- 7- FREEDOM FROM FEAR AND INSECURITY
- (Price: $ 11.00+ S&H $5.00)
YOGA SUPPLIES
1. LOTA for JALANET 1..........................$25.00
- stainless steel, hand made, lifelong warranty
- 2. SUTRANETI 2......................................$10.00
- 3. TONGUE CLEANER 2........................$11.50
- To eliminate bad breath and rejuvenate taste buds
- (flexible, metal, lifelong warranty)
- 4. TRIFLA CHURNA (NECTAR of LIFE)1
- one month supply.....................................$10.00
- 1 S & H $5.00, 2 S&H $3.00
-
- Order Form (Yoga)
- Please send me the following:
- Yoga Series 1 & 2 ....................................$
Free
- Prevention and Yoga .................................$------
- Yoga Supplies
- a. Lota for Jalaneti ....................................$------
- b. Sutraneti (Thin, Regular) .......................$-----
- c. Tongue Cleaner ....................................$-----
- d. Trifla Churn ..........................................$-----
- Total ....................................$-----
- Add Shipping and Handling ..$-----
- Net Total .............................$-----
- Prepayment: please enclose a check
- Check. -----------------, $.-----------------
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- Contact adress:
- Sally Prakash Honorary
- Secretory, Shamsher Prakash Foundation
- "Anand Kutir" 1111 Duane Avenue
- Rolla(MO) 65401 USA
- Tel : 1-573-364-5572
- Fax: 1-573-364-5572(*51)
- E-mail: prakash@novell.civil.umr.edu
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