Features of Yoga
Learning The Essence of Yoga
To make the science of Yoga clear and accessible to the majority of seekers, Swami Vishnu-devananda extracted its essence and presented it through these universal principles for physical and Mental Health, as well as spiritual growth.
- Proper Exercise (Asanas)
Our physical body is designed for movement and exercise. Without natural muscle and joint motion, our lifestyle can lead to disease and discomfort over time. Proper Exercise should be enjoyable for the practitioner while benefiting the body, mind, and spiritual life.
- Proper Breathing (Pranayama)
Yoga teaches us how to maximize lung capacity and control our breath. Proper Breathing should be deep, slow, and rhythmic, increasing vitality and mental clarity.
- Proper Relaxation (Savasana)
Long before the invention of modern stress triggers like cars, planes, telephones, and computers, ancient Rishis (sages or seers) and Yogis developed powerful techniques for deep relaxation. Many modern stress management and relaxation methods draw heavily from this tradition. Deep relaxation rejuvenates the nervous system and fosters inner peace.
- Proper Diet (Vegetarian)
The food we consume has a profound effect on our mind, in addition to building our physical body. For optimal body-mind efficiency and complete spiritual awareness, Yoga promotes a lacto-vegetarian diet, an integral part of the Yogic lifestyle.
- Meditation (Dhyana)
We become what we think; thus, we should focus on positive and creative thoughts for vibrant health and a peaceful, joyful mind. Embracing a positive outlook can be achieved by learning and practicing the teachings of Vedanta philosophy. Regular meditation helps control the mind.
Proper Exercise (Asanas)
Understanding Proper Exercise
Various modern physical culture systems are designed to develop muscles through mechanical movements and exercises. However, as Yoga views the body as a vehicle for the soul's journey to perfection, Yogic physical exercises aim to develop not just the body but also expand mental faculties and spiritual capacities.
Yogic physical exercises are known as Asanas, meaning steady poses to be held for some time. Initially, our goal is to increase body flexibility.
Yoga exercises focus on the spine's health, strength, and flexibility, which houses the crucial nervous system, the body's telegraphic system. Spinal flexibility and strength ensure improved circulation and proper nutrient and oxygen supply to the nerves.
Asanas also affect internal organs and the endocrine system, including glands and hormones.
Traditionally, Yogis practice Surya Namaskar, the sun salutation, before performing Asanas. While there are many Asanas (as per scriptures, there are 8,400,000), practicing the 12 basic postures brings out the essence and major benefits of this system.
Proper Breathing (Pranayama)
Most people use only a fraction of their lung capacity, breathing shallowly with minimal ribcage expansion. This leads to tension in the upper back, neck, and a lack of oxygen. It's essential to learn full Yogic breathing.
The Different Types of Breathing
- There are three basic types of breathing:
- Clavicular breathing is the shallowest and least effective type. It involves raising the shoulders and collarbone while contracting the abdomen during inhalation, resulting in minimal air intake.
- Thoracic breathing involves expanding the ribcage through the rib muscles, offering an incomplete breath.
- Deep abdominal breathing, the best type, delivers air to the lowest and largest part of the lungs. It is slow, deep, and engages the diaphragm.
None of these types are complete. A full Yogic breath combines all three, starting with a deep breath and progressing through the intercostal and clavicular areas.
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