Yoga and Meditation
In terms of practice, Yoga is a discipline that over 300 million people around the world are actively engaged in. The word “Yoga” literally means “union,” and refers to an inner state where one experiences everything as a part of oneself. Often mistaken for a system of physical exercise, the Yogic system is actually a set of tools for self-transformation that are designed to bring one to this state of union.
A Yoga asana is a certain posture that can take one to a higher dimension or higher perception of life.
Contrary to popular belief, Yoga postures or asanas are not just about stretching and bending the body. In Sadhguru’s words, “Yogasanas are not exercises. They are very subtle processes of manipulating your energy in a certain direction. It needs to be done with a certain level of awareness. There are various levels of doing asanas. You can practice asanas just physically, or more deeply, being aware of the breath, sensations, reverberations, being aware of the nadis, or with appropriate mantras. You can even do asanas without moving a limb.”
Yogic practices are a science and technology for turning inward. Sadhguru defines Yoga as a subjective tool to explore the inner dimension of a human being that is beyond the accumulations of body and mind.
Yoga can help with weight loss but it is only a side effect of the inner transformation that people experience through Yoga. With regular practice, they find that their relationship with their physical body and their eating habits change. However, The main purpose of Yoga is to bring one to a state of union where they experience the entire cosmos as part of themselves. In Sadhguru’s words, “Yoga rejuvenates the system and brings so much sense into you that you will not overeat. Once a certain level of awareness arises in your body, your body becomes such, it will just eat what is needed for it. It will not eat anything more. This is not because you are controlling or regulating your life in any way or because somebody is telling you to go on a diet. If you do some other exercises or dieting processes, you are always trying to control yourself. With Yogic practices, you do not have to control yourself. You just do the practices. This takes care of the system in such a way that it will not allow you to eat more than needed. This is the big difference with Yoga.”
Many Yoga practitioners have found relief from back pain because Yogic practices address all aspects of human wellbeing. The Yogic system is designed to bring a person to a sense of physical health, mental clarity, emotional pleasantness, and energetic vibrance. Specifically, the spine is given utmost importance in Yoga. Sadhguru explains that without the spine, a human being would be unable to experience higher possibilities. Keeping the spine well-protected, strong, and sensitive is important for a Yogi because you want to experience the whole universe as a part of yourself.
Building muscle, strength, and flexibility is a natural outcome of practicing Yoga. Since the physical aspect of Yoga is only preparatory in nature, one of its goals is to enable the practitioner to sit in a stable and comfortable posture. However, Yoga builds strength not just in the muscles but in all aspects of the physiology which ensures holistic development of the body.
Yoga has been shown to be effective in reducing stress, anxiety, and depression. The main reason for this is that Yoga brings about a transformation in the way you perceive yourself and the world around you.
Benefits of Yoga
Away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
01. Yoga improves strength, balance and flexibility.
Slow movements and deep breathing increase blood flow and warm up muscles, while holding a pose can build strength.
Try it: Tree Pose
Balance on one foot, while holding the other foot to your calf or above the knee (but never on the knee) at a right angle. Try to focus on one spot in front of you, while you balance for one minute
2. Yoga helps with back pain relief.
Yoga is as good as basic stretching for easing pain and improving mobility in people with lower back pain. The American College of Physicians recommends yoga as a first-line treatment for chronic low back pain.
Try it: Cat-Cow Pose
Get on all fours, placing your palms underneath your shoulders and your knees underneath your hips. First, inhale, as you let your stomach drop down toward the floor. Then, exhale, as you draw your navel toward your spine, arching your spine like a cat stretching.
03 . Yoga can ease arthritis symptoms.
Gentle yoga has been shown to ease some of the discomfort of tender, swollen joints for people with arthritis, according to a Johns Hopkins review of 11 recent studies.
04. Yoga benefits heart health.
Regular yoga practice may reduce levels of stress and body-wide inflammation, contributing to healthier hearts. Several of the factors contributing to heart disease, including high blood pressure and excess weight, can also be addressed through yoga.
Try it: Downward Dog Pose
Get on all fours, then tuck your toes under and bring your sitting bones up, so that you make a triangle shape. Keep a slight bend in your knees, while lengthening your spine and tailbone.
05. Yoga relaxes you, to help you sleep better.
Research shows that a consistent bedtime yoga routine can help you get in the right mindset and prepare your body to fall asleep and stay asleep.
Try It: Legs-Up-the-Wall Pose
Sit with your left side against a wall, then gently turn right and lift your legs up to rest against the wall, keeping your back on the floor and your sitting bones close to the wall. You can remain in this position for 5 to 15 minutes.
06 . Yoga can mean more energy and brighter moods.
You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing yoga.
07. Yoga helps you manage stress.
According to the National Institutes of Health, scientific evidence shows that yoga supports stress management, mental health, mindfulness, healthy eating, weight loss and quality sleep.
Try It: Corpse Pose (Savasana)
Lie down with your limbs gently stretched out, away from the body, with your palms facing up. Try to clear your mind while breathing deeply. You can hold this pose for 5 to 15 minutes.
08. Yoga connects you with a supportive community.
Participating in yoga classes can ease loneliness and provide an environment for group healing and support. Even during one-on-one sessions loneliness is reduced as one is acknowledged as a unique individual, being listened to and participating in the creation of a personalized yoga plan.
09. Yoga promotes better self-care.
Scientific Research on Yoga Benefits
The U.S. military, the National Institutes of Health and other large organizations are listening to — and incorporating — scientific validation of yoga’s value in health care.
Numerous studies show yoga’s benefits in arthritis, osteopenia, balance issues, oncology, women’s health, chronic pain and other specialties.