Concept & Origin

Yoga is one of the six systems of Indian philosophy.

The word ‘Yoga’ originates from the Sanskrit root ‘Yuj’ which means Union. On the spiritual plane, it means union of the Individual Self with the Universal Self. Yoga is the union of the body, mind, emotions and intellect. Sage Patanjali penned down this subject in his treatise known as Yoga Sutras of Patanjali.

The practice of Yoga helps anyone to gain good health, mental peace, emotional equanimity and intellectual clarity. With a healthy body, clear mind and pure emotions, the practitioner can learn to excel in his chosen career.

The eight aspects (Ashtanga) of Yoga are:

• Yama and Niyama: depicts of moral and social conduct
• Asanas: adjust the body in various postures
• Pranayama: regulation of breath
• Pratyahara: internalization of the senses of perception
• Dharana: concentration
• Dhyana: meditation
• Samadhi: the ultimate state of self realization

Yoga Asanas (Postures & exercises)

The Sanskrit word ‘Asana’ can be loosely translated into ‘posture’ in English and is one of the aspects of the eight fold path of Yoga codified by the sage Patanjali 2500 years ago. Asana is the moulding of the body into different positions. These Asanas can be classified as standing, sitting, inverted, twisting, supine, forward bending and backward bending. Each of these Asanas has different effects on the skeleto‐muscular system, the physiological organs, the respiratory and circulatory systems and the mind. These Asanas cannot be learnt in a day but require long hours of uninterrupted practice.

General guidelines:

1. All the Asanas should be practiced on an empty stomach after evacuating the bladder and the bowels.
2. These can be practiced 4 hours after a meal or 1 hour after a light snack or a cup of tea.
3. Those with health problems should take the guidance of a teacher.
4. It is important to follow the complete sequence of Asanas.
5. One can start with staying in each asana for a short period of time and then gradually build up.
6. If there is any discomfort in doing the asana then it is an indication that it has not been done correctly.
7. Breathe normally unless specified.
8. Women should not perform the inverted Asanas during menstruation.

Importance of Yoga in building Immunity & Wellness

Yoga is now a science with proven results in the context of physical, mental and emotional well being. Health is rapidly built and the ill effects of modern day living are neutralized through consistent and correct practice of Yoga – all by achieving a very strong immune system! Modern science is aware of mechanisms of building muscles and cardiovascular system through exercise but possibly not very clear as to what goes into building a strong immune system. There are some thoughts that vitamins help, a healthy diet and a hygienic lifestyle helps but there have been no specific conclusions about the buildup of the immune system.

The ancient science of Yoga does provide some clues on how to build a healthy immune system. If we were to recollect the tales about ancient yogis, most did live a very long life and they seemed to be very healthy. Their health and longevity was attributed not only to the better atmosphere, clean air and good quality of resources, but also to their yogic practices. We in India are blessed with this legacy which has been carried forward by the likes of the living legend of Yoga, Yogacharya BKS Iyengar and many others who have brought out a whole new vista and wisdom on Yoga.

Practice of Yoga as technically methodized by the proponents has benefitted people immensely, especially in building strong immunity systems to fight infections like the Swine Flu and many more bacteria and viruses lurking in the air and water!

A few Asanas or postures (exercises) to boost immunity are given here:

• Uttanasana
  1. Stand erect with the feet spread 6 to 8 inches apart.
  2. With an inhalation, raise the arms up..
  3. Exhale, bend the arms at the elbows and grip the left upper arm with the right hand and right upper arm with the left hand. Inhale, extend the sides of the trunk up.Exhale, bend the trunk forward.
  4. Stay in this position with normal breathing as long as you can. If you are a regularpractitioner then you can stay for about 5 minutes.
  5. Inhale, raise the arms, head and trunk up.
  6. Release and straighten the arms.
• Adho Mukha Svanasana
  1. Lie on the floor on your stomach.
  2. Spread the feet about 1 foot apart.
  3. Place the palms by the sides of the chest with the fingers pointing towards the front.

  

  4. Exhale, raise the trunk off the floor. Straighten the arms and legs. Move the head down towards the floor. If the head does not touch the floor, then place a few folded blankets on the floor and rest the head on the blankets.
  5. Stay in this position with normal breathing as long as you can. Gradually increase the duration of stay in the asana to 5 mins.
  6. With an exhalation, raise the head off the blankets/floor, extend the trunk and lower the body gently towards the floor.
• Prasarita Padotanasana
  1. Stand erect.
  2. Inhale, place the hands on the waist, jump and spread the feet 4 to 4 ½ feet apart.
  3. Keep the legs straight griping the knee‐caps firmly.
  4. Exhale, place the palms on the floor keeping them in line with the feet and the shoulders.
  5. Inhale, raise the head up keeping the arms and legs straight.
  6. Exhale, bend the arms at the elbows and rest the crown of the head on the floor. If the head does not rest then place a bolster or folded blankets on the floor and rest the head on the blankets.
  7. Maintain the weight of the body on the feet.
  8. Stay in this position with normal breathing for a min. Gradually increase the duration of stay in this asana to 3 min.
  9. Inhale, raise the head off from the floor, straighten the arms.
  10. Exhale, take the arms off the floor and bring the feet together.
• Sirsasana
  1. Spread a four‐folded blanket on the floor near a wall.
  2. Kneel in front of the blanket.
  3. Interlock the fingers and rest the forearms on the blanket such that the back of the palms are close to the wall and the front of the palms form a ‘cup‐shape’.
  4. Keep the fingers firmly interlocked. Rest the crown of the head on the floor so that the back of the head touches the palms which are cupped.
  5. Without moving the head, raise the knees off the floor and move the toes closer to the head.
  6. Exhale, press the toes on the floor and with a slight swing, lift the legs off the floor keeping the knees bent. Rest the hips against the wall.
  7. Inhale, supporting the hips on the wall, slowly straighten out the legs one by one and rest the heels against the wall.
  8. Keep the shoulders lifted. And, stay in this position with normal breathing for a few minutes. An experienced practitioner can stay for as long as 5 to 10 mins.
  9. See that the face does not get flushed or the breathing does not get labored.
  10. In order to come down, exhale, bend the legs at the knees, rest the feet against the wall and slowly slide down.
  11. Rest the knees and forehead on the floor and stay in this position for a while. Then, lift the head up.
• Viparita Dandasana (on the chair)
  1. Take a metal, ‘yoga’ chair, whose back rest has been removed and has no arm rests.
  2. Get inside the chair. Sit erect on the seat of the chair with the chest facing the back of
     the chair.
  3. Hold the sides of the chair with your hands and with an inhalation lift the trunk up.
  4. Exhale, slowly lower the shoulders and the head down.
  5. Rest the shoulder blades on the outer edge of the seat of the chair. Take a breath.
  6. Exhale, slowly straighten out the legs.
  7. Keep the legs straight and firm. Stay in this position with normal breathing for a few
     mins. Gradually increase the duration of stay in the asana for 5 mins.
  8. Exhale, slowly bend the legs at the knees. Hold the chair firmly at the top and lift the
     trunk up.
  9. Slowly come out of the chair.
• Sarvangasana
  1. Take four blankets. Evenly fold each of them 4 times and then place these 4‐folded blankets over each other.
  2. Lie down on the floor with the back on the blankets and the head on the floor. Straighten out the legs.
  3. Place the palms facing downwards by the side of the legs. Press the palms on the floor.
  4. Exhale, bend the legs at the knees and move the thighs towards the abdomen.
  5. Inhale, raise the hips off the floor and support them with your palms bending the arms at the elbows.
  6. Exhale, raise the trunk up and support the back with your palms.
  7. Rest the palms on the back and raise the trunk further up. The back of the head rests on the floor, and the back of the neck, upper arms and shoulders rest on the blankets. Take a few breaths.

  

  8. Exhale, straighten the legs with the toes pointing up.
  9. Stay in this position with normal breathing for upto 5 mins.
  10. Exhale, bend the legs, release the hands and gradually lower the legs towards the floor. Lie flat on the floor and relax for a while.
  11. This asana should not be done by menstruating women.
• Halasana
  
  1. Go into Sarvangasana as described above.
  2. Keep the legs straight and slowly lower the feet towards the floor keeping the trunk lifted.
  3. Press the toes on the floor and straighten the legs by pulling the knee caps up.
  4. Release the palms from the back and extend them on the floor away from the legs.
  5. Interlock the fingers and turn the wrists to rest the thumbs on the floor.
  6. Extend the arms at the elbows and move them away from the shoulders.
  7. Stay in this position with normal breathing. Start with one minute and gradually increase the duration to about 5 minutes.
  8. Then, release the interlock of the fingers and slowly lower the hips and trunk towards the floor.
• Savasana
  1. Spread a blanket on the floor.
  2. Lie on your back on the blanket with the head slightly raised up on a folded blanket.
  3. Extend the arms by the sides of the trunk such that they are not too close to the trunk.
  4. Spread the legs together with the heels touching and toes apart.

  

  5. Completely ‘let go’ the arms and the legs.
  6. Keep the throat and tongue soft and slowly close your eyes. The jaws should touch each other very lightly.
  7. Quietly observe the flow of the breath in the nostrils.
  8. Then, observe the movements of the breath in the trunk. Let the in breath be slow, soft and long. The movement of the breath should not be jerky and cause any disturbance to the body.
  9. Slowly exhale.
  10. In case the mind wanders then let there be a pause before you start the next inhalation.
  11. In the beginning, one may tend to fall asleep but as the nerves quieten, you will feel completely relaxed and refreshed.
  12. Stay in this position for 10 to 15 mins.
  13. Then, gradually open the eyes, bend the legs at the knees and turn to the side and sit up.

Yoga and Swine Flu

Swine Flu infections have been observed to pre-dominantly become more serious in cases where the immunity of the person has been compromised due to some health or medical reason. People with normal or healthy immune systems have it in them to fight the virus infections and get well soon, without too much medical care. However, people whose immune systems are weak due to long existing illnesses or genetic defects or due to any other reason, have a higher risk of developing complications from H1N1 virus infections.

Yoga and wellness through it are all about bettering health and immunity in good times as well as in trying health conditions. Practicing Yoga and its various facets go a long way in helping build a better immune system which can fight infections and keep a person healthy. Various Asanas, to be performed at certain given times of the day or evening, have been charted out by experts, which contribute in strengthening the immune system specifically.

Acknowledgements: Dr. BKS Iyengar, Rajvi H. Mehta