BENEFITS OF YOGA योग के लाभ
BENEFITS OF YOGA
Asthma
During pranayama, the more and more air breathed in pushesopen the closed or non functioning alveoli of lungs. Thus the
capillarity of the lungs set more saturated with oxygen
If you suffer from asthma, the daily practice of yoga can help
you overcome it, and prevent asthma attacks. Deep breathing as
practised in yoga, pushes your lungs to take in more oxygen
and, at the same time, regulates your breathing rate.
Indigestion and stomach ailments
Practice of the child pose, or the wind relieving pose is known
to cure indigestion problems by helping in bowel movements.
Migraines and headaches are common problems with far too
many people these days. Lack of oxygen to the brain may
precipitate Migraine. The sirsasana pose or the headstand is
known to increase the flow of oxygen to the brain.
Bone, joint and muscle pains
The tadasana or the tree pose aims at correct back alignment,
strengthening the lower back muscles and helping to relieve any
pain. Stretching the body, as in Surya namaskaras, is an
effective way to deal with joint pains and arthritis.
Heart problems
The bhujangasana or the cobra pose, helps in stretching andexpanding the chest, allowing more blood flow to the heart, thus
stimulating it.
The kapalbhati is a breathing exercise which is effective in
dealing with cardiac disease, since it enhances the intake of
more air in to the lungs and allows more oxygen to diffuse in to
pulmonary blood circulation.
Diabetes
Surya namaskara, which is a twelve step yogic routine ofstretching and breathing, is extremely effective in controlling
diabetes, as it promotes the production of insulin from the
pancreas.
“Pathahasthsanam” stimulate pancreas which produce insulin
to reduce blood glucose level.
Anxiety and depression
The breathing techniques from yoga are an effective method to
help your mind relax, and fight against depression and
hypertension. When your body and mind go into panic mode,
your body is flooded with the ‘fight or flight’ hormone. Simple
yogic breathing exercises lower stress hormones, relaxing the
mind and enhancing the immune system. Yoga practices such
as deep breathing, force the heart rate to slow down and your lungs to take in more oxygen.
Hypertension
Yoga, together with relaxation, transcendental meditation, and
psychotherapy, has been found to have a convincing
antihypertensive effect. The mechanism of yoga included blood
pressure reduction may be attributed to its beneficial effects on
the autonomic neurological function.
Yoga has been efficacy in managing secondary cardiac
complications due to chronic hypertension is a harbinger of
many chronic cardiac complications, such as myocardial
ischemia, congestive cardiac failure, and impairment of
diastolic function. Cardiovascular response to head –downbody
–up postural exercise (Sarvangasanam) has been shown to
be particularly beneficial in preventing and treating
hypertension –associated left ventricular hypertrophy and
diastolic dysfunction.
psychotherapy, has been found to have a convincing
antihypertensive effect. The mechanism of yoga included blood
pressure reduction may be attributed to its beneficial effects on
the autonomic neurological function.
Yoga has been efficacy in managing secondary cardiac
complications due to chronic hypertension is a harbinger of
many chronic cardiac complications, such as myocardial
ischemia, congestive cardiac failure, and impairment of
diastolic function. Cardiovascular response to head –downbody
–up postural exercise (Sarvangasanam) has been shown to
be particularly beneficial in preventing and treating
hypertension –associated left ventricular hypertrophy and
diastolic dysfunction.
Coronary atherosclerosis
In randomized controlled study, patients with angiographicallyproven coronary artery disease who practiced yoga exercise for
a period of one year showed a decrease in the number of anginal
episodes, improved exercise capacity and decrease in body
weight. Serum cholesterol levels (total cholesterol, LDL,
cholesterol and triglyceride levels) also showed greater
reductions as compared with control groups.
Life threatening diseases
Intensive treatment for AIDS and Cancer can be terrible for
patients. However, practiced with yoga, it can be used as a
coping facility. Yoga helps treat the body and mind and is also
a great way to overcome addictions such as alcoholism or drug
abuse, helping the body reject excess doses of poison while
helping the mind pull itself together.
Yoga offers healthier and more natural options than your local
doctor, and the constant barrage of pill-popping. It deals with
the body and mind in a combination of ways to strengthen your
individual organs. As much as yoga cures many ailments, it also
prevents problems from arising. It’s not for nothing that the
who’s who of the world has taken to practising yoga to calm
their nerves, and keep fit. Everyone from Madonna to Gwyneth
Paltrow to Matthew McConaughey to Robert Downey Jr.,
swear by yoga and its benefits. Don’t get left out!
In modern life treating diseases with medicines is more
expensive and tension creating.But yoga is non expensive and
non-tension creating.
Yoga came to the attention of an educated western public in the
mid 19th century along with other topics of Hindu philosophy.
The first Hindu teacher to actively advocate and disseminate
aspects of yoga to a western audience was Swami Vivekananda,
who toured Europe and the United States in the 1890s
(however, Vivekananda put little emphasis on the physical
practices of Hatha Yoga in his teachings). The physical asanas
of hatha yoga have a tradition that goes back to at least the 15th
century, but they were not widely practiced in India prior to the
early 20th century. Hatha yoga was advocated by a number of
late 19th to early 20th century gurus in India, including
Tirumalai Krishnamacharya in south India, Swami Sivananda
in the north, Sri Yogendra in Bombay, and Swami
Kuvalayananda in Lonavala, near Bombay. In 1918, Pierre
Bernard, the first famous American yogi, opened the
Clarkstown Country Club, a controversial retreat center for
well-to-do yoga students, in New York State. In the 1960s,
several yoga teachers, most notably B.K.S. Iyengar, K. Pattabhi
Jois, Swami Vishnu-devananda, and Swami Satchidananda
became active and popular in the West. A hatha "yoga boom"
followed in the 1980s, as Dean Ornish, MD, a medical
researcher and follower of Swami Satchidananda, connected
hatha yoga to heart health, legitimizing hatha yoga as a purely
physical system of health exercises outside of counter culture
or esotericism circles, and unconnected to a religious
denomination.
Since then, hatha yoga has been used as supplementary therapy
for diverse conditions such as cancer, diabetes, asthma, and
AIDS
The more classical approaches of hatha yoga, such as Iyengar
Yoga, move at a more deliberate pace, emphasize proper
alignment and execution and hold asanas for a longer time.
They aim to gradually improve flexibility, balance, and
strength. Other approaches, such as Ashtanga or Power Yoga,
shift between asanas quickly and energetically. More recently,
contemporary approaches to yoga, developed by Vanda
Scaravelli and others, invite students to become their own
authority in yoga practice by offering principle-based
approaches to yoga that can be applied to any form.
Yoga has roots in India. The foundational text for yoga is the
Yoga Sutra. Religious articles from a variety of views and
beliefs have been published to try to show that Yoga is leading
people from their previous beliefs into eastern religions. Some
websites are wholly dedicated to this purpose, under names
such as "Yogadangers.com" Evangelical Christian leader
Albert Mohler is a critic of yoga, saying 'the embrace of yoga
is a symptom of our postmodern spiritual confusion'.
Nearly all types of hatha yoga practices include asana,
pranayama and savasana.
Back pain. There is evidence that Hatha Yoga may be effective
in the management of chronic, but not acute, low back pain. The
results of another study on the efficacy of Hatha Yoga therapy
for chronic low back pain showed that at around 24 weeks the
Hatha Yoga group had statistically significant reductions in
functional disability, pain intensity, and depression compared
to a standard 6-months medical treatment. It was also concluded
from this study that there was a significant trend in the Hatha
Yoga group decreasing their use of pain medication compared
that of the control group.
Blood pressure. Although some evidence exists to suggest
Hatha Yoga might help people with high blood pressure, overall
this evidence is too weak for any recommendation to be made,
and little is known of the safety implications of such an
approach.
Cancer.
Practice of Hatha Yoga may improve quality-of-life
measures in cancer patients. It is unclear what aspect(s) may be
beneficial or what populations should be targeted. Hatha Yoga
practice as part of cancer treatment has also shown
improvement in biomarkers such as TNF-alpha, Interleukin 6
and IL-1beta. Stronger effects on biomarkers as well as qualityof-
life measures is associated with more frequent Hatha Yoga
practice. Hatha Yoga has no effect on the underlying disease.
Pediatric conditions. A 2009 systematic review concludes that
there is insufficient evidence to support the use of Hatha Yoga
for any indication in the pediatric population. No adverse events
were reported, and most trials were positive but of low
methodological quality.
Rheumatic disease. Only weak evidence exists to support the
use of Hatha Yoga as a complementary therapy for helping
people with rheumatic diseases, and little is known of the safety
of such use.
Sports Related Physical Health. Increasingly Hatha Yoga is
used to train sports-persons and athletes, to maximize
performance, improve conditioning, and minimize injury.
Hatha Yoga is used extensively within British soccer to
minimize injury, with Manchester United star Ryan Giggs one
of the most high-profile players to publicly incorporate it in his
training regime.
Stroke and Cancer which are four main causes of death in India.
The risk of developing such diseases is increased in life style
with excessive alcohol consumption, tobacco use, unhealthy
diet and remaining sedentary. It is the science of concentrating
of our mind.
The ultimate goal of this study is how to control the diseases by
practicing yoga / suggest some suitable life style to reduce
/control these diseases.
Materials and methods
The study conducted among 100 participants who came for
practicing yoga and having regular attendences.The selected
respondents do not have any cholesterol, BP etc in heriditory.
The age group of the respondents was between 18 to 78 years.
They were selected from different centers were they are
practicing yoga Data collected from both male and female
participants. Before starting the practices of yoga the
respondents PB, sugar, cholesterol etc were checked. After the
completion of the course (3 months) their BP,sugar cholesterol
etc checked and observed that a good improvement in the
parameters. While the participants joined for yoga they were
not in a position to sit in “suha sanam”.But it is observed that
before the end of the course they were able to sit in” suha
sanam” for prolonged time.
How diseases coming to life: We can understand that almost
all diseases are caused by the improper way of taking food.
Increasing globalization brings nothing but the changing life
style, ignorance of health by sticking to the strict pattern of jobs.
The arousal of such crisis is just because of in appropriate
relationship of people with the environment. The specialty of
the life style diseases is that it takes years to develop, if occurred
once; it is not easy to cure.
Measures for preventing diseases
Daily practice some yoga like “Soorya Namaskaram”. Yoga
practices can also be oriented on the prevention of diseases
involved (each yoga practice have its own advantage to keep
away /control some diseases).Practice of” pranayama”.
Chanting of some “mantras” daily. Reading of religious books
daily.
Decrease the usage of mobile phone, computer, smart phones
etc. Make both mind and body comfortable. Reduce the
consumption of alcohol and smoking. Use of medicated smoke
and other Paniyasdrinks) instead of that. Practice of meditation.
Consumption of low energy dense foods which are fewer in
calories per unit volume. Thus one can eat large volumes if it.
avoiding processed foods. Utilization of more physical and
mental power, than the usage of machines. Making a happy
environment in home, to be calm from the hectic load at the
work place. Taking small breaks from the work by taking some
nourishing food suitable for the time.
It is observed that after the practice of yoga for a period of three
months, majority of the participants cholesterol reduced to
normal value and all the participants cholesterol reduced to
normal and all the participants cholesterol reduced to a
controllable limit.
Ideal daily routine description
Go to bed by 10.00PM.Arise before 0600 A M.Evacuate bowels
and bladder. Clean teeth, scrape tongue. Exercise. Oil massage,
then bath/shower. Wear clean, comfortable, natural fabric
clothing. Light brake fast.
After noon: Take warm cooked food. Take 10 minutes rest after
food.
Evening: Light evening meal.10 minutes rest followed by few
minutes walk.
Avoid: Over time work, Watching TV/reading paper in late
night daily which make imbalance in our bodies functioning.
Things to maintain a healthy life style
A healthy life style boost your energy, improve your mental out
look and enhances your quality of life. Regardless of your
current health, you can begin making positive life style change
today, maintaining a healthy life style.Try to keep waist to hip
ratio less than 1.Keep body mass index (BMI) healthy normal
value.take/include more vegetables in your food,take non
vegetarian once in a week.Try to avoid fried food items.Alert
about CAUTION
C –Change in bowel habits
A -sore that does not heel
U- Unusual bleeding or discharge
T- Thickening or a lump
I- Indigestion or difficulty in swallowing
O-Obvious change in wart or mole
N- Nagging cough or hoarseness’
Always think positively, act positively, behave positively.
Results/Findings
1. It is observed that all the participants who under gone yoga
practices
Was able to reduce their Blood pressure to a normal value.
Bhujanga sanam, paschima uthasanam etc are practiced to
reduce this blood pressure.
2. After practicing of yoga for three months, participants
blood sugar drastically come down to normal or nearer to
normal value. Dhanura sanam, salabha sanam etc are
practiced to control this blood sugar which leads to control
diabetism.
3. Total cholesterol level of the participants who under gone
this three months practice of yoga was able control their
total cholesterol value to a controlled level. Surya
namaskaram,artha matyasanam etc is in hailed the
cholesterol of the participants to a limited value.
Conclusion
We conclude that yoga practice is effective formost of the
diseases. Most of the life style disease can be controlled by
practicing yoga.What is needed today is an extension of focus
from organ based expertise. A new holistic approach required
which need dedicated team effort of Physician, dietician, yoga
experts and physio therapists who work across their traditional
silos.Yoga is effective for controlling all types of diseases.
References
1. API Text Book of Medicine
2. A text book of cardiovascular medicine by Robert OB,
Douglas LM etc
3. Alzheimer’s Diseases: The Essential by Peterson &E D
Rochester.
4. BMJ Journal of Medicine.
5. Cost &caring: Policy challenge of Alzheimer’s diseases.
By Fox Patrick &Max Wendy B Text Book of Medicine by
K V Krishnadas.
6. Diabetes: Principles and practices by Barry J Gold,Dirk
MW
7. Dementia and Alzheimer’s Diseases: What we know by
Wierenga &Christina E
8. Drug therapy in hyper tension by Jan I M, Drayer &David
T L.
9. Harrisons Principles of Internal Medicines.
10. Hand book of Stroke by David O Wiebers.
11. Heart diseases and Diabetes by Miles Fisher.
12. How to use yoga: A step by step guide to the Iyengar
method of yoga for relaxation, health and well being by
Mira Metha.
13. Hyper tension essentials by Norman Kaplan& Michael A.
14. Hyper tension by Mathew R Weir.
15. Is alzheimer’s prevention a new healthy world by
Langbavrin & Jessica.
16. Liver Cirrhosis-causes, diagonasis and treatment by
Miranda L Michelli.
17. Liver cirrhosis and Development by J L Boyer.
18. Liver cirrhosis: from Pathphysiology to Disease
Management by Bosch J B, A Lammer &F Lebrec.
19. Light in yoga by BKS Iyengar.
20. My Journey to Alzheimer’s by Colm A Kellener.
21. Oxford text book of Endocrinology and biabes by John
AS,Paul MS etc
22. Patho physiology of heart diseases d by Leonard S Lilly.
23. Principles of diabetic Mellitus by Poretsky&Leonid.
24. Prevention of cronic diseases by means of Diet and life
style change by Walter willet, J P koplan etc.
25. Stroke by Louis R Caplan.
26. Stroke: A clinical approach by Robert WS and L R Caplan.
27. Stroke Prevention, Treatments & Rehabiltation by Davis
Spences& J M Barnett
28. Text book of diabetes by Richart IG holt,Clive C etc
29. The forgetting Alzheimer’s: Portrait of and epidemic by
David Shenk.
30. The life style diseases time bomb by Peter gluckman and
Mark hanson.
31. The science of yoga by William J board.
32. yoga journal. com, old issues.
33. Yogic cure for common diseases by Dr Phulgenda Sinha.
measures in cancer patients. It is unclear what aspect(s) may be
beneficial or what populations should be targeted. Hatha Yoga
practice as part of cancer treatment has also shown
improvement in biomarkers such as TNF-alpha, Interleukin 6
and IL-1beta. Stronger effects on biomarkers as well as qualityof-
life measures is associated with more frequent Hatha Yoga
practice. Hatha Yoga has no effect on the underlying disease.
Pediatric conditions. A 2009 systematic review concludes that
there is insufficient evidence to support the use of Hatha Yoga
for any indication in the pediatric population. No adverse events
were reported, and most trials were positive but of low
methodological quality.
Rheumatic disease. Only weak evidence exists to support the
use of Hatha Yoga as a complementary therapy for helping
people with rheumatic diseases, and little is known of the safety
of such use.
Sports Related Physical Health. Increasingly Hatha Yoga is
used to train sports-persons and athletes, to maximize
performance, improve conditioning, and minimize injury.
Hatha Yoga is used extensively within British soccer to
minimize injury, with Manchester United star Ryan Giggs one
of the most high-profile players to publicly incorporate it in his
training regime.
1. To reduce diabetes: practice: “Bhujanga asanam”,
“Dhanurasanam”, “Salabhasanam”, “Nadi sodhana
pranayamam”
2. To prevent heart attack/cardiac arrest: “Artha pavana
mukthasanam”, “Vakrasanam”, ”Thadasanam”
3. To reduce obesity: “surya namaskaram”, “Ushtasanam”,
“pada hasthasanam”, “sarvanga sanam”.
4. reduce Cholestrol: “bhujanga sanam,” salabha sanam”,
surya namaskaram”, “Artha matlsya sanam”
5. To reduce Blood pressure: “Bhujanga sanam”, “Parswa
thrikonasanam”, “Paschima uthasanam”
6. To reduce hyper tension: “sasa sanam”, “meludhenda
sanam”, Bhujanga sanam”, “dhanursanam”, ”Yoga
nidhra”.
7. Vrukshasana and Pranayama have proven efficacy in
children to improve their memory and concentration while
appearing in exam.
8. Most of the diseases can be controlled by practicing
various types of pranayamas, yogasanams etc.
Objectives of the study
Stroke and Cancer which are four main causes of death in India.
The risk of developing such diseases is increased in life style
with excessive alcohol consumption, tobacco use, unhealthy
diet and remaining sedentary. It is the science of concentrating
of our mind.
The ultimate goal of this study is how to control the diseases by
practicing yoga / suggest some suitable life style to reduce
/control these diseases.
Materials and methods
The study conducted among 100 participants who came for
practicing yoga and having regular attendences.The selected
respondents do not have any cholesterol, BP etc in heriditory.
The age group of the respondents was between 18 to 78 years.
They were selected from different centers were they are
practicing yoga Data collected from both male and female
participants. Before starting the practices of yoga the
respondents PB, sugar, cholesterol etc were checked. After the
completion of the course (3 months) their BP,sugar cholesterol
etc checked and observed that a good improvement in the
parameters. While the participants joined for yoga they were
not in a position to sit in “suha sanam”.But it is observed that
before the end of the course they were able to sit in” suha
sanam” for prolonged time.
How diseases coming to life: We can understand that almost
all diseases are caused by the improper way of taking food.
Increasing globalization brings nothing but the changing life
style, ignorance of health by sticking to the strict pattern of jobs.
The arousal of such crisis is just because of in appropriate
relationship of people with the environment. The specialty of
the life style diseases is that it takes years to develop, if occurred
once; it is not easy to cure.
Measures for preventing diseases
Daily practice some yoga like “Soorya Namaskaram”. Yoga
practices can also be oriented on the prevention of diseases
involved (each yoga practice have its own advantage to keep
away /control some diseases).Practice of” pranayama”.
Chanting of some “mantras” daily. Reading of religious books
daily.
Decrease the usage of mobile phone, computer, smart phones
etc. Make both mind and body comfortable. Reduce the
consumption of alcohol and smoking. Use of medicated smoke
and other Paniyasdrinks) instead of that. Practice of meditation.
Consumption of low energy dense foods which are fewer in
calories per unit volume. Thus one can eat large volumes if it.
avoiding processed foods. Utilization of more physical and
mental power, than the usage of machines. Making a happy
environment in home, to be calm from the hectic load at the
work place. Taking small breaks from the work by taking some
nourishing food suitable for the time.
It is observed that after the practice of yoga for a period of three
months, majority of the participants cholesterol reduced to
normal value and all the participants cholesterol reduced to
normal and all the participants cholesterol reduced to a
controllable limit.
Ideal daily routine description
Go to bed by 10.00PM.Arise before 0600 A M.Evacuate bowels
and bladder. Clean teeth, scrape tongue. Exercise. Oil massage,
then bath/shower. Wear clean, comfortable, natural fabric
clothing. Light brake fast.
After noon: Take warm cooked food. Take 10 minutes rest after
food.
Evening: Light evening meal.10 minutes rest followed by few
minutes walk.
Avoid: Over time work, Watching TV/reading paper in late
night daily which make imbalance in our bodies functioning.
Things to maintain a healthy life style
A healthy life style boost your energy, improve your mental out
look and enhances your quality of life. Regardless of your
current health, you can begin making positive life style change
today, maintaining a healthy life style.Try to keep waist to hip
ratio less than 1.Keep body mass index (BMI) healthy normal
value.take/include more vegetables in your food,take non
vegetarian once in a week.Try to avoid fried food items.Alert
about CAUTION
C –Change in bowel habits
A -sore that does not heel
U- Unusual bleeding or discharge
T- Thickening or a lump
I- Indigestion or difficulty in swallowing
O-Obvious change in wart or mole
N- Nagging cough or hoarseness’
Always think positively, act positively, behave positively.
Results/Findings
1. It is observed that all the participants who under gone yoga
practices
Was able to reduce their Blood pressure to a normal value.
Bhujanga sanam, paschima uthasanam etc are practiced to
reduce this blood pressure.
2. After practicing of yoga for three months, participants
blood sugar drastically come down to normal or nearer to
normal value. Dhanura sanam, salabha sanam etc are
practiced to control this blood sugar which leads to control
diabetism.
3. Total cholesterol level of the participants who under gone
this three months practice of yoga was able control their
total cholesterol value to a controlled level. Surya
namaskaram,artha matyasanam etc is in hailed the
cholesterol of the participants to a limited value.
Conclusion
We conclude that yoga practice is effective formost of the
diseases. Most of the life style disease can be controlled by
practicing yoga.What is needed today is an extension of focus
from organ based expertise. A new holistic approach required
which need dedicated team effort of Physician, dietician, yoga
experts and physio therapists who work across their traditional
silos.Yoga is effective for controlling all types of diseases.
References
1. API Text Book of Medicine
2. A text book of cardiovascular medicine by Robert OB,
Douglas LM etc
3. Alzheimer’s Diseases: The Essential by Peterson &E D
Rochester.
4. BMJ Journal of Medicine.
5. Cost &caring: Policy challenge of Alzheimer’s diseases.
By Fox Patrick &Max Wendy B Text Book of Medicine by
K V Krishnadas.
6. Diabetes: Principles and practices by Barry J Gold,Dirk
MW
7. Dementia and Alzheimer’s Diseases: What we know by
Wierenga &Christina E
8. Drug therapy in hyper tension by Jan I M, Drayer &David
T L.
9. Harrisons Principles of Internal Medicines.
10. Hand book of Stroke by David O Wiebers.
11. Heart diseases and Diabetes by Miles Fisher.
12. How to use yoga: A step by step guide to the Iyengar
method of yoga for relaxation, health and well being by
Mira Metha.
13. Hyper tension essentials by Norman Kaplan& Michael A.
14. Hyper tension by Mathew R Weir.
15. Is alzheimer’s prevention a new healthy world by
Langbavrin & Jessica.
16. Liver Cirrhosis-causes, diagonasis and treatment by
Miranda L Michelli.
17. Liver cirrhosis and Development by J L Boyer.
18. Liver cirrhosis: from Pathphysiology to Disease
Management by Bosch J B, A Lammer &F Lebrec.
19. Light in yoga by BKS Iyengar.
20. My Journey to Alzheimer’s by Colm A Kellener.
21. Oxford text book of Endocrinology and biabes by John
AS,Paul MS etc
22. Patho physiology of heart diseases d by Leonard S Lilly.
23. Principles of diabetic Mellitus by Poretsky&Leonid.
24. Prevention of cronic diseases by means of Diet and life
style change by Walter willet, J P koplan etc.
25. Stroke by Louis R Caplan.
26. Stroke: A clinical approach by Robert WS and L R Caplan.
27. Stroke Prevention, Treatments & Rehabiltation by Davis
Spences& J M Barnett
28. Text book of diabetes by Richart IG holt,Clive C etc
29. The forgetting Alzheimer’s: Portrait of and epidemic by
David Shenk.
30. The life style diseases time bomb by Peter gluckman and
Mark hanson.
31. The science of yoga by William J board.
32. yoga journal. com, old issues.
33. Yogic cure for common diseases by Dr Phulgenda Sinha.
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