The Yoga Therapy refers to the treatment of diseases by means of yogic exercises.This mya be physical or mental or both. This mode of treatment has been practised in India from very ancient times. Many references to yoga have been made in the Upanishads. It was, however, Maharishi Patanjali who in about the first century B.C. gave a systematic account of the traditional yogic teaching.
The term ‘ Yoga’ is derived from the Sanskrit root ‘yug’ which means "to join" . It signifies union
between the individual soul (jivatma) and the universal soul (parmatma).
It aims in releiving pain and suffering.Human evolution takes place on three different planes,
namely physical, mental and spiritual. Yoga is a means of attaining perfect health by maintaining
harmony and achieving optimum functioning on all three levels through complete self-control.
Yogic kriyas, asanas and pranayama constitute the physical basis ofyoga. The practice of kriyas
and asanas leads to excellent circulation. It also energises and stimulates major endocrine
glands of the body. Yogic exercises promote inner health and harmony, and their regular
practice helps prevent and cure many common ailments. They also help eliminate tensions, either
physical, mental or emotional.
Pranayama helps to slow down the ageing process. Normally we breathe roughly 15 times a minute, taking in approximately 20 cubic inches of air. In pranayama the breathing rate is slowed down to once or twice a minute and the breath inhaled is deep and full, taking nearly 100 cubic inches of air.
We should perform the yogasanas only on a clean mat, blanket or a carpet covered with a cotton sheet.Always wear loose clothes to allow free movement of the limbs.The mind should be kept off all disturbances and tensions.
Generally, 5 a.m. to 8 a.m. is the ideal time for yoga practices.Asanas should always be practiced on an empty stomach. Asanas should be performed at a leisurely slow-motion pace, maintaining poise and balance.
Here are certain yogic kriyas, asanas and pranayama which have specific therapeutic values and are highly beneficial in the maintenance of health and the healing of diseases:
A disease-free system should be the starting ground for yogasanas and pranayama. There are six specific cleansing techniques, known as Shat Kriyas, which eliminate impurities and help cure many ailments.
Of these six techniques, the following four can be practised safely.
Accumulation of impurities in the nasal passage causes most diseases of the nose and thraot.This is a process of cleansing the air passage of the nostrils and the throat by washing them with tepid saline water.
For this take a clean and Put half a teaspoonful of salt in the pot and fill it with lukewarm drinking water. Stand up and tilt your head slightly to the right. Insert the nozzle of the pot in the left nostril and let the water flow into it. Inhale and exhale through the mouth, allowing the water to flow out through the right nostril. Reverse this process by tilting your head to the left and letting the water flow from the right to the left nostril.
This should be practised only in the morning.
It helps to relieve:
2. Vamana Dhouti or Kunjal
- sore throat,
- cases of inflammation of the nasal membranes
- keeps the head cool and improves vision.
This is used for interior stomach cleansing.Drink four to six glasses of tepid water, with a little salt added to it, early in the morning on an empty stomach. Then stand up, bend forward, insert the middle and index fingers of the right hand into the mouth until they touch the uvulva. Tickle it until you feel a vomiting sensation. The saline water thus ejected will bring up bile and other toxic matter with it.This process should be repeated until the water is vomitted out. This should be done once a week or as and when necessary.
This can be done in cases of,
- excessive bile,
- gastric troubles.
- Persons suffering from hyperacidity should perform kunjal with unsalted water. It relieves, headaches,
- nervous weakness,
- chronic cold,
It should not be practised by those suffering from,
- high blood pressure,
- heart trouble.
Kapala means ‘skull’ and bhati means ‘shine’.Kapalbhati is a kind of respiratory exercise for abdomen and diaphragm.The and other parts of the respiratory system are purified by this exercise and brain is also cleared.To perform this sit in a comfortable position as in padmasana.Exercise the diaphragm by exhaling suddenly and quickly through both nostrils, producing a hissing sound.The air should be exhaled from the lungs with a sudden,vigorous inward stroke of the front abdominal muscles. The abdominal stroke should be complete and the breath should be expelled fully. While inhaling, no willful expansion is necessary and the abdominal muscles should be relaxed.
This exercise should be done in three phases, each consisting of 20 to 30 strokes a minute and at the same time the throacic muscles should be kept contracted.This enables,
- the inhalation of a good amount of oxygen which purifies the blood
- strengthens the nerve and brain centres
- releif lung
- relief throat
- releive bronchitis
- releive asthma
- releive pleurisy
- releive tuberculosis.
In sanskrit trataka means ‘Winkles gaze at a particular point." or looking at an object with awareness.This helps to strengthen weak eye muscles,relieving eye strain and curing of eye disease.There are four tratakas.They are:
- Dakshinay jatru trataka : This is performed with face forwards,the eyes are fixed on the tip of the right shoulder
- Vamajatru trataka : Here the the eyes are fixed on the tip of the left shoulder
- Namikagra trataka : Here the eyes are focussed on the tip of the nose
- Bhrumadhya trataka : For this the eyes are focussed on the space between the eyebrows
These exercises should be practiced from a meditative position like padmasana or vajrasana.Gradually increasing the period from 10 to 20 and then to 30 seconds. The eyes should be closed and rested after each exercise. Persons with acute myopia should perform the tratakas with their eyes closed.
The following are some Asanas.
1. Shavasana ( Dead body pose )
Lie flat on your back, feet comfortably part, arms and hands extended about six inches from the body, palms upwards and fingers half-folded. Close your eyes. Begin by consciously and gradually relaxing every part and each muscle of the body ; feet, legs,calves, knees, thighs, abdomen, hips, back, hands, arms, chest,shoulders, neck, head and face. Relax yourself completely feeling that your whole body is lifeless. Now concentrate your mind on breathing rhythmically as slowly and effortlessly as possible.This creates a state of complete relaxation. Remain motionless in this position,relinquishing all responsibilities and worries for 10 to 15 minutes. Discontinue the exercise when your legs grow numb.This exercise should be done both at the beginning and at the end of the daily round of yogic asanas.This helps to,
2. Padmasana ( Lotus pose )
- bring down high blood pressure,
- relieves the mind
- soothes the nervous system.
Sit erect and stretch your legs out. Bend one leg to place the foot on the thigh of the other, the sole facing upwards. Similarly, bend the other leg too, so that the heels are opposite each other and placed in such a way that they press down on the other side of the groin. Keep your neck, head and spine straight. Place your palms one upon the other, both turned upward, and rest them on the upturned heels a little below the navel.Padmasana is a good pose for doing pranayama and meditation.
It helps in the treatment of,
- heart diseases
- lung diseases
- digestive disorders
- also calms and refreshes the mind.
To perform this sit erect in padmasana.Fold your hands behind your back, holding your left wrist with the right hand. Take a deep breath. While exhaling, bend forward slowly keeping your hands
on your back. Bring your face downwards until your nose and forehead touch the floor.
While inhaling , slowly rise back to the upright position. This asana helps to
4. Vajrasana ( Pelvic pose )
- tone up the nervous system,
- builds up powerful abdominal muscles
- strengthens the pelvic organs
- helps in digestion,
- boosts the appetite
- removes constipation
- tones up and relaxes the nerves of the head and face
- strengthens the sex glands
To perform this asana sit erect and stretch out your legs. Fold your legs back, placing the feet on the sides of the buttocks with the soles facing back and upwards. Rest your buttocks on the floor
between your heels. The toes of both feet should touch. Now, place your hands on your knees and keep the spine, neck and head straight. Vajrasana can be performed even after meals.
5. Shirshasana ( Topsyturvy pose )
- it improves the digestion
- beneficial in cases of
- seminal weakness
- stiffness of the legs.
- it strengthens
Shirsha means ‘ head ‘ . To perform this, one stands on one’s head. First,Kneel down on the ground,
interlocking the fingers of both hands. Place the ‘ fingerlock ‘ on the ground in front of you,
keeping the elbows apart. Support your head on the fingerlock. Start raising your knees
one at a time, to chest level. Then raise your feet slowly so that the calf muscles touch the
thighs and breathe normally. This is the first stage which should be done perfectly as the
balance of the final posture depends mainly on this stage.
Next, raise your knees first and then slowly raise the feet so that the whole body is straight, like a pillar. This is the final pose. Return to the original position by reversing the order, step by step.The important factor in shirshasana is mastering the balance,for which,elbows should be placed
firmly on the ground, alongside the fingerlock.
Initially the asana should be done for 60 seconds only. The duration may be gradually increased by a further 10 seconds each week.This will benefit,
- the nervous system,
- circulatory system,
- respiratory system,
- digestive system,
- excretory system
- endocrine systems.
- seminal weakness,
- varicose veins,
- renal colic
- congested liver.
We should not practice this asana if the person is
6. Viparitakarani ( Inverted action pose ) :
- suffering from oozing from the ears,
- high blood pressure
- weak heart
To perform thsi asana,lie flat on your back, with your feet together and arms by your side. Press your palms down, raising your legs to a perpendicular position without bending the knees. Your palms
should touch the waist. Then straighten your legs. The trunk should not make a right
angle with the ground but simply an upward slanting position. The chest should not press
against the chin but keep a little away. To return to the ground, bring your legs down
slowly, evenly balancing your weight.Its uses are:
7. Sarvagasana ( Shoulder stand pose )
- the muscles of the neck become stronger
- blood circulation is improved
- good functioning of the cervical nerves,
- good functioning of ganglia
- thyroid also gets improved.
In Sanskrit ‘sarva’ means whole and ‘anga’ means limb. This asana benefits all parts of the body. Lie flat on your back with your arms by the side,palms turned down. Bring your legs up slowly to a 90 degree angle and then raise the rest of the body by pushing the legs up and resting their raise the rest of the body by pushing the legs up and resting their weight on the arms. Fix your chin in jugular notch, and use your arms and hands to support the body at the hip region. The weight of the body should rest on your head, back and shoulders, your arms being used merely for balance. The trunk and legs should be in a straight line. The body, legs , hips and trunk should be kept as
vertical as possible. Focus your eyes on your big toes. Press your chin against your
chest. Hold the pose for one to three minutes. Return to the starting position slowly
reversing the procedure.Uses of this asana are:
* helps to releive,
- varicose veins
- peps up the digestion.
- it stimulates the thyroid and para-thyroid glands,
- influences the bran, heart and lungs.
- helps lymphatic juices to circulate in the brain and strengthens the mind.
Should not practice this if the person is,
8. Matsyasana (Fish pose )
- suffering Viparitkarani
- high blood pressure,
- heart disease
- eye trouble.
To perform this asana sit in padmasana. Bend backwards and lie flat on your back without raising your knees.Press your palms beneath the shoulder. Push the hip backwards thus making a bridge-like arch with the spine. Then making hooks of your forefingers, grasp your toes without crossing your arms. Maintain this pose and breathe rhythmically and comfortably.Reverse the order and return gradually to the starting position of Padamasana.It is beneficial to treat,
9. Uttanapadasana ( Left-lifting pose)
- bronchitis and other lung disorders.
For this asana,lie on your back with leg and arms straight, feet together, palms facing downwards, on the floor close to the body. Raise your legs above two feet from the floor without bending your knees. Maintain this pose for some time. Then, lower your legs slowly without bending the knees.
This is useful for,
10. Halasana ( Plough pose )
- those suffering from constipation
- strengthens the abdominal muscles and intestinal organs.
For this asana,lie flat on your back with legs and feet together, arms by your side with fists closed near your thigh keeping your legs straight, slowly raise them to angles of 300, 600 and 900,
pausing slightly at each point. Gradually, raise your legs above your head without bending your knees and then move them behind until they touch the floor. Stretch your legs as far as possible so that your chin presses tightly against the chest while your arms remain on the floor as in the original position. Hold the pose from between 10 seconds to three minutes, breathing normally. To return to the starting position slowly reverse the procedure.Its uses are:
11. Bhujangasana ( Cobra pose )
- relieves tension in the back,
- relieves tension in the neck,
- relieves tension in the legs
- beneficial in the treatment of lumbago,
- spinal rigidity
To perform this lie on your stomach with your legs straight and feet together, toes pointing backwards.Rest your forehead and nose on the ground. Place your palms below the shoulders and your arms by the side of the chest. Inhale and slowly raise your head, neck, chest and upper abdomen from the navel up. Bend your spine back and arch your back as far as you can looking upwards. Maintain this position and hold your breathe for a few seconds.Exhale, and slowly return to the original position.This will help to treat:
12. Shalabhasana ( Locust pose )
- cervical spondylitis,
- removes weakness of the abdomen
- tones up the reproductive system in women
- it exercises the vertebrae, back muscles and the spine.
For this asana,lie flat on your stomach, with your legs stretched out straight, feet together, chin and nose resting on the ground, looking straight ahead. Move your arms under the body,keeping them straight, fold your hands into fists and place them close to the thighs. Now,raise your legs up keeping them straight together and stretching them as far back as possible without bending your knees and toes. Hold this position for a few seconds and repeat four or five times.
- This helps to treat,
- low backache
- This is good for,
- the waist,
Persons suffering from high blood pressure or heart disease should not practice this asana.
13. Dhanurasana ( Bow pose )
For this,lie on your stomach with your chin resting on the ground, arms extended alongside the body with the legs straight. Bend your legs back towards the hips, bring them forward and grasp your ankles. Inhale and raise your thighs, chest and head at the same time. Keep your hands straight. The weight of the body should rest mainly on the navel region.Therefore, arch your spine as much as possible. Exhale and return slowly to the starting position, by reversing the procedure.Its uses are:
- provides good exercise for the arms, shoulders, legs, ankles, back and neck.
- strengthens the spine
- relieves flatulence and constipation
- improves the functioning of the pancreas and the intestines
It should not be done by those with a weak heart, high blood pressure and ulcers of the stomach and bowels.
14. Makarasana ( Crocodile pose )
To perform this,lie flat on your abdomen. Spread your legs, with heels pointing towards each other. Bring your left hand under the right shoulder and grasp it. Grasp the left shoulder with your right
hand, keeping the elbows together, one upon the other on the ground. Your face should be between your crossed hands. Relax and breathe normally for two or three minutes.Then gradually go back to the sitting position.It helps:
- relaxes both the body and the mind
- rests the muscles
- heart disease
- mental disorders
For this,sit erect and stretch legs out. Raise your right knee until your foot rests by the side of the left knee. Place your right hand behind your back without twisting the trunk too much.Then bring your left arm from in front of you over the right knee. Place your left palm on the ground near the heel of your right foot. Push your knee as far as to the left arm. Twist your trunk to the right as much as possible. Turn your face to the right over the right shoulder. Release and repeat on the left side.This helps:
- tones up the spinal
- tones up abdominal muscles
- tones up nerves
- relieves cases of constipation and dyspepsia.
- gonad glands.
This is the half position of Matsyendrasana, which is named after the great sage Matsyendra. Sit erect on the ground, stretching your legs in front of you. Insert your left heel in the perineum, keeping the left thigh straight. Place your right foot flat on the floor,crossing the left knee. Pass your left arm over the right knee and grasp the big toe of your right foot. Grasp your left thigh from the rear with your right hand. Turn your head, neck,shoulders and trunk to the right bringing your chin in line with the right shoulder. Maintain this position for a few seconds, gradually increasing the duration to 2 minutes. Repeat the same process on the other side for the same duration.This helps:
17. Paschimottanasana (Posterior stretching pose )
- the vertebrae and keeps them in good shape
- intestines and other abdominal organs,
- also stretches and strengthens the spinal nerves,
- is beneficial in the treatment of obesity,
First Sit erect.Stretch your legs out in front of you, keeping them close to each other. Bend your trunk and head forward from the waist without bending your knees and grasp the big toes with
your rest your forehead on your knees. With practice, the tense muscles become supple enough for this exercise. Old persons and persons whose spine is still should do this asana slowly in the initial stages. The final pose need be maintained only for a few seconds. Return to the starting position gradually. this helps:
18. Gomukhasana ( Cow-face pose )
- the posterior muscles get stretched and relaxed
- relieves sciatica, muscular rheumatism of the back, backache, lumbago and asthmatic attacks.
- It is also valuable in constipation, dyspepdis and other abdominal disorders.
For this,sit erect on the floor, with your legs outstretched. Fold your leg back. Place your left foot under the right hip. Similarly, fold back the right leg and cross your right foot over your left thigh. Place your right heel against the left hip. Both soles should face backwards, one over the other. Now interlock your hands behind your back. See to it that if your right leg is over the left, then your right elbow should face upward and the left elbow downward.This position is reversed when the leg position is changed. Hold the pose for 30 seconds and then repeat the procedure reversing the process. This will help:
19. Pavanmuktasana ( Gas-releasing pose )
- strengthen the muscles of
- upper arm,
- beneficial in the treatment of
- seminal weakness,
- urethral disorders
- kidney troubles
- also relieves varicose veins and sciatica.
In this,lie flat on your back, hands by your side. Fold your legs back, placing your feet flat on the floor ; make a fingerlock with your hands and place them a little below the knees. Bring your thighs up near your chest. Exhale and raise your head and shoulders and bring your nose between your knees. This is the final position. Maintain this pose for a few seconds and repeat three to five times. Reverse the procedure to get back to the original position.This helps to:
- strengthens the abdomineal muscles and internal abdominal organs like the liver, spleen, pancreas and stomach.
- helps release excessive gas from the abdomen and relieves flatulence
Persons suffering from constipation should do this exercise in the morning after drinking lukewarm
water to help proper evacuation of the bowels.
20. Chakrasana ( Lateral bending pose )
Stand straight with your feet and toes together and arms by your sides, palms facing and touching the thighs. Raise one arm laterally above the head with the palm inwards up to shoulder level and palm upwards when the arm rises above the level of your head. Then, bend your trunk and head sideways with the raised arm touching the ear, and sliding the palm of the other hand downwards towards the knee. Keep your knees and elbows straight throughout. Maintain the final pose for a few seconds. Then gradually bring your hand back to the normal position. Repeat the exercise on the other side.This helps to
21. Trikonasana ( Triangle pose )
- induces maximum stretching of the lateral muscles of the body, especially the abdomen
- strengthens the knees, arms and shoulders and increases lung capacity.
Stand erect, with your legs apart. Stretch your arms up to shoulder level. Bend your trunk forwards and twist to the left, looking upwards and keeping your left arm raised at an angle of 900. Place your right palm on your left foot without bending the knees. Maintain this pose for a few seconds. Then straighten up and return to the normal position. Repeat the procedure on the ther side.Trikosana is an all-round stretching exercise. It helps:
- to keep the spinal column flexible
- reduces the fat on the lateral sides of the body
- it stimulates the adrenal glands and tones up the abdominal and pelvic organs.
Prana means ‘ vital force ‘ and Ayama means ‘ control ‘ in Sanskrit. Thus Pranayama means the control of the vital force through concentration and regulated breathing. By means of controlled breathing that is, inhaling and exhaling by holding the breath for a fixed time and changing the rhythm of inspiration and expiration, it is possible to influence the life-force in the body. Pranayama is the process by which such conscious control is achieved through controlled and rhythmical breathing . Pranayama purifies the channels along which the life stream of ‘prana’ flows in the body and prevents various disorders. It increases one’s resistance to respiratory diseases.
The best position in which to practice pranayama is the padmasana or lotus pose. If for some reason that position is difficult to adopt, it can be done while sitting in any comfortable pose. The important thing is to keep the back, neck and head in a straight line. The body should be in its natural relaxed condition and this can be achieved by resting a few minutes in shavasan. If necessary, use your right finger and thumb on either side of the nose to control the right and left nostrils during inhalation and exhalation. In practicising pranayama, a ratio of two to one should be maintained throughout, that is, the exhalation time should be double that required for inhalation. For instance, if inhalation takes 5 seconds, exhalation should take 10 seconds. Both inhalation and exhalation should be smooth and quiet.
Some varieties of pranayama beneficial in the treatment of common ailments are as follows :
Anuloma - viloma
This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose,keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your right nostril by pressing the tip of your right thumb against it. Breathe out slowly through the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril closed. Close your left nostril with the little finger and ring finger of your right hand and exhale through the right nostril. Then inhale through the right nostril, keeping the left nostril closed and, lastly, exhale through the left nostril, keeping the right nostril closed. This completes one round ofanuloma-viloma. Repeat the entire process. Inhaling and exhaling should be done very slowly, without making any sound.This pranayama is a process of purification. It strengthens the lungs and calms the nerves. It helps cure cough and cold, insomnia, chronic headache and asthama.
Sit in any comfortable meditative pose. Inhale slowly, deeply and steadily through both nostrils with a low uniform sound through the glottis. Hold your breathe for a second or two after inhaling and then exhale noisily only through the left nostril, keeping the right nostril closed. Do this as often as required. This pranayama clears the nasal passage and helps the functioning of the thyroid gland and benefits respiratory disorders, especially bronchitis and asthama. Persons suffering from high blood pressure should not practice ujjayi.
‘Bhastrika’ means ‘bellows.’ It is performed by instant and quick expirations of breath.There are many varieties of bhastrika. The simplest technique is as follows : Sit in padmasana. Do 20 strokes of kapalbhati. Inhale and exhale rapidly, making a puffing sound. This is a good exercise for abdominal viscera and lungs.
Sit in padamasana or any other comfortable posture. Stick your tongue out about an inche from the lips, rolled up at the sides to form a channel like a bird’s beak. Suck in air through the channel. After a full inhalation, slowly close your mouth, hold your breath and exhale slowly through both nostrils. This completes the exercise. Repeat as required. This pranayama cools the body and mind, activates the liver and bile and has beneficial effects on the circulation and body temperature.
In sitkari a sound is produced while inhaling by opening the mouth a little, placing the tip of the tongue against the lower front teeth and then sucking the air in slowly. After holding your breath, exhale through both nostrils. This exercise helps to control thirst, hunger and laziness.
‘Surya-nadi ‘ is the right nostril and ‘ ChandraNadi’ is the left nostril. In this pranayama,one always uses the right nostril for inhalation. Sit in padmasan or any other suitable posture. Keep your head, neck and back straight. Inhale through the right nostril. Hold your breath and then exhale through the left nostril. Hold your breath and then exhale through the left nostril. Repeat as often as required. This pranayama increases gastric juices and helps digestion. It also fortifies the nervous system and clears the sinuses.
In this pranayama, the buzzing sound of a bee is produced and hence it is called bhramari. Keep your mouth closed while inhaling. Exhale through both nostrils, producing the humming sound of a bee. This pranayama affects the ears, nose, eyes and mouth and makes the complexion glow. It also helps those suffering from insomnia.