Yoga

1. What is Yoga?
The word yoga has originated from Sanskrit language and means union or merger. Yoga is the union of physical, mental and spiritual self. It is the realization of the union of the self and ultimately, the union of self with the divine. It is an art, a science and a philosophy that originated, perfected and practiced in India thousands of years ago. Yoga is a way of life aims at the attainment of the physical, mental and spiritual health. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, lively and balanced approach to life. The benefits of Yoga have rediscovered in modern world and it has become “the new age fitness mantra” but these days the focus is more on the down-to-earth benefits of Yoga, including improved physical fitness, mental clarity, greater self-understanding, stress control and general well being.

2. What was the History and origin of Yoga?
The history of Yoga can be divided into four main periods which are the Vedic period, pre-classical period, classical period and post-classical period.

Vedic Period – The word "Yoga" was mentioned first of all in the Rig Veda, the oldest sacred texts. The yoga practices in this period were focused on rituals, sacrifices, and ceremonies as people believed in a ritualistic way of life. Vedic masters were blessed with a vision of the supreme reality and their hymns speak of their marvelous intuitions.

Pre Classic Period - During the pre-classical period, the Yoga was developed by the Indus-Sarasvati civilization in the northern India. During this period the old practices of vedic period were studied and refined by yogis and collected in the form of Upanishadas. There are about two hundred texts that speak in detail about the self and ultimate reality. One of the most remarkable scriptures of the period is Bhagavad Gita which was composed around 500 B.C.

Classical Period - During the classical period, the first systematic presentation of yoga was made in the Patanjali's yoga sutras. Yoga Sutras are composed of 195 aphorisms and describes the Raja Yoga or the eight-fold path, which is known as "classical yoga". Patanjali is often considered as the father of yoga and his yoga-sutras still strongly influence all styles of modern yoga. The eight-fold path of Patanjali contains the steps to obtain the enlightenment.

Post Classical Period - During the post-classical period, the teachers of yoga started to probe into the hidden powers of the body. In the earlier periods the yoga practices was centered on meditation and contemplation but in this period the emphasis shifted to the practices that would rejuvenate the body and prolong its life. The yogis of the period rejected the teachings of the ancient Vedas and developed the Tantra Yoga, with various techniques to cleanse the body and mind. These practices further led to the creation of Hatha Yoga, which is presently practiced throughout the world.

3. What is Hatha Yoga?
Hatha Yoga is a type of yoga that emphasis on rejuvenation and health of body. There are various yoga postures that come under the definition of Hatha Yoga. It broadly consists of asanas (body postures), pranayama (body techniques) relaxation and cleansing techniques. Hatha yoga is the most commonly practiced form of yoga today. Hatha yoga refers to a set of physical exercises (known as asanas or postures) and sequences of asanas, designed to align the skin, muscles and bones.

4. What are the benefits of yoga?
Yoga is a complete science and art that not only emphasis on physical health but also ensures mental and spiritual health of an individual. Some of the general benefits of Yoga include:

*It Improves muscle tone, flexibility, strength and stamina
*It helps reducing excessive body fat
*It Improves circulation and stimulates the immune system
*It keeps one young and healthy
*It helps to lower the levels of lactate, cholesterol etc
*It maintains blood pressure
*It reduces stress and tension, anxiety, depression, irritability and moodiness
*It enhances self esteem and improves concentration and creativity
*It helps to heal old traumas and enhances emotional stability
*It increases brain wave coherence and improves comprehensive ability and memory
*It encourages interdependence between mind, body, and spirit and helps an individual to attain the union between a person's own consciousness and the cosmic consciousness.

5. How is Yoga helpful in our day-to-day life?
According to Yogic believe life is combination of the things that bring us peace, joy, contentment and open, loving awareness. But in modern days our day to day life is undergoing through different kinds of Stress. Stress can be summed up in the things that cause us to act against our basic human nature or that disturb the natural state of mind and body. We have job stress, family or relationship stress, health stress, money stress and many more. Along with this the changes in lifestyle and eating habits also disturbs the natural calm state of body. In such conditions we need some activity that tuned our mind and body and give us a real joy and contentment. Yoga helps us to achieve these things as it controls the working of mind and helps to improve many physical and mental disorders.

6. What are the preparatory steps which one should follow before starting the Yoga practice?
Like any other physical exercise or routine, it is required to follow some preparatory steps before starting with the Yoga practice:
*One should study each asana properly before practicing it.
*You need to put emphasis on breathing and should follow the breathing instructions carefully.
*Try to follow the instructions as much as you can, do not work beyond your comfort level as this
could led to injuries.
*Do not practice asana if your muscles are overloaded or you will suffer from severe pain anywhere in
the body later on.
*Maintain the full control over the movements of your limbs while performing asana otherwise you can
hurt yourself.
*Any time during your yoga session, you feel tired, practice Shavasana for few minutes to relax. *Release the asana posture if the steadiness is lost and your muscle starts vibrating.
*Before starting any yoga regimen do consult your doctor and trainer.

7. Can Yoga help me to lose weight?
Yes, yoga can help you to shed that extra fat you always want to get rid of. The yoga practices like Yogasana and Pranayama improve the digestion capacity of the body and helps to reduce excessive fat consumption of the body. Yoga assists you in two ways, it helps you to burn calories and also tones your muscles and improve your posture. The complete yoga regimen includes healthy diet also. That means you need to be conscious of the foods you eat, sticking with natural, fresh fruits and vegetables, grains, etc. as much as possible while limiting your intake of junk food and foods high in fat, like red meat. In order to reduce fat you need to practice the yoga daily (or at least 4-5 days a week). It is better if you do yoga under the supervision of a learned trainer but you can also take help from books and videos and websites. Ultimately Yoga makes you look and feel better and promises complete health.

8.What is the advantage of Yoga over the other Exercises?
In many aspects Yoga is better than other methods of exercise. Most of the physical exercises increase the strength and stamina of the muscles but Yoga works on complete body mind complex. It is perhaps the only form of physical activity that massages each and every gland and organ of the body. Unlike other forms yoga does not require expensive equipments or playgrounds etc. you can practice yoga asana at your home with a simple mat or blanket. It offers you complete health solution right at your doorstep. Apart from the physical benefits yoga helps to sooth your mind and spirits also. Thus it provides you complete physical, mental ,spiritual health.

9. Are there any special instructions for the women while practicing Yoga?
Yoga is equally beneficial for men and women. But there are certain asanas that should not be practiced by women. Women also need to have some precautions in yoga practices during the menstrual period and pregnancy. During menstruation any kind of inverting asana should not be practiced as they reverses blood flow. You must ensure that the stomach's muscles are not stretched if you practice some form of asana during menstruation.

10. Can Women practice Yoga during Pregnancy?
Yes you can practice yoga during pregnancy. Infact there are certain asana that help to ease pregnancy. But you need to consult a doctor before starting yoga after you get pregnant or want to practice yoga. You will need to take a few precautions during this period. Do not try to practice any asana on your own, always consult learned trainer and do yoga under experet instructions. You must also avoid certain exercises which can cause damage to your baby. This may spoil the chances of your pregnancy. The most important thing is to listen to your body.

11. How many times per week should one practice Yoga?
Yoga is wonderful exercise that yields results even if you only practice for one hour a week. The frequency of yoga sessions depends on the cause for which you are practicing it. Technically one should do it everyday as part of daily routine but usually it is not achievable. Initially start with two or three times a week, for an hour or an hour and a half each time. If you only practice for 2 times a week or 20 minutes daily you will certainly experience the desired benefits. But for maximum results you need to be regular. Always keep in mind that some yoga is always better than no yoga.

12. Which is the best time to perform Yoga?
Ideally yoga should be practiced early in the morning. But if it is not feasible, you can practice Yoga in the evening also. But remember that there should be at least four hours difference between your lunch and yoga session. Always practice yoga asana with empty stomach.

13. Why are you supposed to refrain from eating two to three hours before Yoga session?
It is always said that yoga should be practiced with empty stomach. The reason behind it that in yoga there are different asanas where you need to twist from side to side, turn upside down, and bend forward and backward. If you have not fully digested your last meal, you will find it difficult to practice such asana. You might experience cramps, nausea, or vomiting also. If you are a person with a fast-acting digestive system and are afraid you might get hungry or feel weak during yoga class, you can have a light snack such as yogurt, a few nuts, or juice about 30 minutes to an hour before the session.

14. Is there any age limit for performing Yoga?
Ideally, Yoga can be practiced by anybody who is between the age of 12 years to 60 years. But it can also be practiced at the age of 80 years if your body permits you. Similarly there are some specila yogas for children also. The only thing one need to consider is the that choose asanas that are suitable to your physical conditions.



15.What are Do’s and Don'ts while practicing Yoga?

Do’s
Time for practice
Yoga can be practiced anytime when your stomach is empty. But ideally the early morning time is most suitable. The evening time about 4 hours after lunch is also suitable for practice, provided no additional food is taken in between.


The sessions
Practice the sessions continuously, it means that do not split your yoga session in the morning and evening. Choose any suitable time and practice yoga at the same time daily.


Place
Yoga should be practiced in a clean, airy, spacious, pollution free, warm place with not so bright lights.



Accessories
Yoga is performed on plain floor that is leveled. You can spread carpet or mat on floor while performing asanas. You can also use folded blanket or towel during practice.


Position
It means the direction, according to the ancient texts, one should face either east or north while practicing yoga asanas.



Clothes
You should wear comfortable loose clothes, particularily around the waist so that you can breath and stretch freely. Tight clothes may restrict the circulation to some areas of the body and would beat one of the purposes of the asanas, that of increasing the circulation to various parts of the body.


Don’ts
*Never practice yoga asanas on a full stomach.
*Don't start practicing asanas immediately after getting out of bed, since your body will be
too stiff.
*Don’t practice the asanas before bed, as the stimulating effect of asanas may prevent you from getting to sleep easily.
*Don't take a hot shower or bath immediately after practicing yoga, since this draws blood away from
the internal organs and glands to go to the skin.
*Concentrate on your own pose and never ignore the indications of your body. Light physical exercises, followed by yogasana, pranayama and meditation is the ideal sequence.

16.What is Pranayama?
The term Pranayama has been coined from two Sanskrit words - Prana means life force and Ayama means control. Hence, in its broadest description, Prananyama would mean the control of the flow of life force. It is both the science and art of breath control and nadi purification. There are different breathing techniques that essentially work on three main things: regulation of breath, control of vital force and chanalisation of the Pranas (vital body force) in the right directions. Pranayama purifies the channels along which the life stream of ‘prana’ flows and helps to prevent and even cure a variety of physical and mental ailments. It also increases one’s overall immunity and resistance to disease.

17.What is Asana?
The literal meaning of the term Asana is seat in Sanskrit, but in yoga it refers to a steady and comfortable physical posture or pose.