1. proper exercise
2. proper breathing
3. proper relaxation
4. proper diet
5. positive thinking (deep philosophy) and meditation.
Proper exercise acts as a lubrication system to the joints, muscles, ligaments, tendons,
and so forth, by increasing circulation and flexibility. Yogic exercise can be compared to
no other system in its complete overhauling of the entire being. A Yoga Asana (or
Posture) is meant to be held for some time (the term “Asana” means steady pose).
Performed slowly and consciously, the Asanas not only produce physical benefits, but
are mental exercises in concentration and meditation.
Yoga exercise focuses first on the health of the spine. The spinal column houses the
center of the nervous system, the telegraphic system of the body. As a direct extension of
the brain, the healthy spine aids in the health of the whole body. By maintaining the
spine’s flexibility and strength through proper exercise, circulation is increased, the
nerves are ensured their supply of nutrients and oxygen, and the body retains its
youthful state. As a Chinese proverb states, “Truly a flexible back makes a long life.”
Asanas work on the internal machinery of the whole body, especially on such key
pressure points as the Chinese acupuncture areas. Stimulation of these points increases
the flow of nerve energy, or Prana (Sanskrit) or Chi (Chinese). The Asanas also affect
the deeper and more subtle parts of the body. The internal organs receive massage and
stimulation through the various movements of the Asanas and are toned into
functioning more efficiently. As Yoga postures are always practiced with deep
breathing, relaxation, and concentration, the Asanas also help to develop mental
control. The mind that is unsteady by nature and constantly agitated by sensory inputs
becomes withdrawn and detached from the objects of the senses, freed from distractions,
and slowly brought under control.
Proper breathing connects the body to its battery, the Solar Plexus, where tremendous
potential energy is stored. When tapped through specific Yoga breathing techniques
(Pranayama), this energy is released for physical and mental rejuvenation.
Most people use only a fraction of their lung capacity for breathing. They breathe
shallowly, using a small part of the rib cage. Their shoulders are hunched, they have
painful tension in the upper part of the back and neck, and they suffer from a lack of
oxygen. These people become tired easily and don’t know why.
What the unfortunate majority of us need these days is a breathing program that can
help us at our desks, stoves, and machines. Tension and even depression may be
overcome by proper diaphragmatic breathing.
By far the most important benefit of good breathing is concentrating the Prana, or
nerve energy, which increases our vital energy level. Control of the Prana leads to
control of the mind.
All diseases of the body can be destroyed at the root by regulating the Prana; this is
the secret knowledge of healing. Acupuncturists, shiatsu, faith healing, doctors with
healing touch, and so forth, are all examples of the development of a high degree of
conscious or unconscious control of the Prana. In ordinary breathing we extract very
little Prana, but when we concentrate and consciously regulate our breathing, we are
able to store a greater amount in our various nerve centers and brain. One who has
abundant Prana radiates vitality and strength, which can be felt by those with whom he
comes in contact.
Proper relaxation cools down the system, as the radiator does for a car. Relaxation is
Nature’s way of recharging the body. When the body and mind are continually
overworked, their efficiency diminishes. In order to regulate and balance the work of
the body and mind, it is necessary to learn to economize the energy produced by our
body, which is the main purpose of learning how to relax.
Modern social life, food, work, and even so-called entertainments, such as rock ‘n’ roll
dancing, all make it difficult for modem people to relax. More of our energy is spent in
keeping our muscles in continual readiness for work than in actual useful work done.
Even while resting, the average person expends much energy through needless physical
and mental tension. Thus, most of the body’s energy is wasted.
Remember that in the course of one day our body usually produces all the substances
and energy necessary for the next. But often all these are consumed within a few
minutes by bad moods, anger, injury, or irritation that reaches a high degree of
intensity.
During relaxation there is practically no Prana being consumed. Although a little is
spent maintaining the basic metabolic activities, the remaining portion is stored and
conserved. In order to achieve perfect relaxation, three levels of relaxation—physical,
mental, and spiritual—must be attained. No relaxation is complete until all three are
reached.
Proper diet provides fuel for the body. The Yogic diet is a vegetarian one, consisting of
pure, simple, natural foods that are easily digested and assimilated and that promote
health. One should have a certain knowledge of dietetics in order to balance the diet.
The body’s nutritional requirements fall into five categories: protein, carbohydrates,
minerals, fats, and vitamins. Eating nonprocessed foods directly from nature (preferably
organic, free from chemicals and pesticides) will help ensure a better supply of these
nutritional needs, since processing, refining, and overcooking destroy much of the food
value.
There is a cycle in Nature known as the “food cycle” or “food chain.” The sun is the
source of energy for all life on our planet. Vegetarians eat at the top of this food chain,
since they eat plants that derive their nutrients directly from the sun.
The Yogic attitude toward diet is to “eat to live, not live to eat.” The Yogi considers,
using both his knowledge of nutrition and his internal experience, which foods can be
consumed in what minimum quantity with the most positive effect on the body and
mind, and with the least negative impact on the environment and least pain to other
beings. When one has a vision of world unity, the hunger of others, the suffering of
animals, and the condition of the environment are all part of dietary considerations.
One of the first ways to take responsibility for the planet is by eating with
consideration.
Fasting is also a part of the Yogic dietary regime. Fasting plus rest is Nature’s
universal prescription for all ailments, from fevers to broken limbs. Along with prayer,
it is recommended by all religions for purification, self-discipline, and self-control.
Positive thinking (deep philosophy) and meditation put you in control. The intellect is
purified. The lower nature is brought under conscious control through steadiness and
concentration of mind.
Yoga gives a sublime practical philosophy. As the great Yoga Master H. H. Swami
Sivananda says, “The only basis of true and lasting unity of all humanity is the religion
of the heart. Religion of the heart is the religion of love.” And, “Samadhi [super-
conscious state] is blissful union with the supreme Self. It leads to the direct intuitive
realization of the infinite. It is an inner divine experience which is beyond the reach of
speech and mind. You will have to realize this yourself through deep meditation. The
senses, the mind and the intellect cease functioning. There is neither time nor causation
here.”
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The text and picture are from Swami Vishnu-devananda: The Complete Illustrated Book of Yoga
Om Namah Sivaya ✿
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