1

SOME BASIC YOGA PRACTICES

FOR THE PREVENTION AND CONTROL OF

VARIOUS MEDICAL CONDITIONS

Chairman & Consultant Yoga Therapist

International Centre for Yoga Education andResearch and Yoganjali Natyalayam

Puducherry, South India.

www.geocities.com/yognat2001/ananda

www.icyer.com

Compiled & Edited by

Yogacharya Yoga Vibushan

Dr. Ananda Balayogi Bhavanani Dr. Ananda Balayogi Bhavanani Dr. Ananda Balayogi Bhavanani Dr. Ananda Balayogi Bhavanani Dr. Ananda Balayogi Bhavanani M.B.B.S, A.D.Y, D.S.M, D.P.C, P.G.D.F.H, P.G.D.Y, F.I.A.Y

YOGA FOR

HEALTH AND

HEALING

2

© 2008 By Yogacharya Dr Ananda Balayogi Bhavanani

All rights reserved

First Edition : Puducherry 2008

Published by : Dhivyananda Creations44, 1st Cross, Iyyanar Nagar,Puducherry - 13. South India.Tel : 0413 - 3203314e-mail : dhivyananda@gmail.com

Designed and Printed by : Sri Sarguru Printographs7/5, Razak Lay-out,Villupuram.Mobile : 94433 97875

Yoga Asana Models : Devasena Bhavanani, Asami Koike, Shobana,Leena Ilo, G. Dayanidy, J. Sangavi, Sally Murphy,Aishwariya, S. Kaviarasan, V. Renuka Devi,Patti Hariharan, Samiksha Kapoor and Dr. Nalini Devi.

Any material reproduced from this book may be doneso only with prior permission of the author and withdue credit to the source. This is an important aspect ofYogic Culture and we request all readers to follow thisrequest in the true spirit of Yama and Niyama.

3

DedicatedDedicatedDedicatedDedicatedDedicatedtototototo

The Greatest Guru in My UniverseThe Greatest Guru in My UniverseThe Greatest Guru in My UniverseThe Greatest Guru in My UniverseThe Greatest Guru in My Universe

The Lion of Puducherry

YogamaharishiYogamaharishiYogamaharishiYogamaharishiYogamaharishi

DrDrDrDrDr. Swami Gitananda Giri Guru Maharaj. Swami Gitananda Giri Guru Maharaj. Swami Gitananda Giri Guru Maharaj. Swami Gitananda Giri Guru Maharaj. Swami Gitananda Giri Guru Maharaj

(24.07.1907 - 29.12.1993)

Who protected the Purity of Rishiculture Ashtanga YogaWho protected the Purity of Rishiculture Ashtanga YogaWho protected the Purity of Rishiculture Ashtanga YogaWho protected the Purity of Rishiculture Ashtanga YogaWho protected the Purity of Rishiculture Ashtanga Yoga

with his Mighty Roar of Truthwith his Mighty Roar of Truthwith his Mighty Roar of Truthwith his Mighty Roar of Truthwith his Mighty Roar of Truth

4

CONTENTSCONTENTSCONTENTSCONTENTSCONTENTS

Introduction 1

Warning and Cautionary Advice 2

Some Principles of Yoga Therapy 3

Planning Your Daily Practice 4

Some Physiological Benefits of Yoga 5

Some Psychological Benefits of Yoga 6

Some Biochemical Benefits of Yoga 6

Yoga for Diabetes Mellitus 7

Yoga for Hypertension 15

Yoga for Respiratory Disorders 22

Yoga for Neck and Upper Back Pain 30

Yoga for Obesity 37

Yoga for Metabolic Disorders 56

Yoga for Low Backache 66

Yoga for the Digestive Problems 75

Yoga Practices for Women’s Health 79

Yoga Practices during Pregnancy 85

Yoga for Menopausal Problems 92

A Yogic Approach to Stress 97

1

INTRODUCTIONINTRODUCTIONINTRODUCTIONINTRODUCTIONINTRODUCTION

In the modern world Yoga is almost universally pursued as a

discipline for fitness and health and has proven to be highly

effective as such. The majority of people pursuing Yoga today

do so with a sincere expectation of some health related

benefits to improve their life and function.

Yoga’s comprehensive methodology includes many techniques

that serve the popular goals of enhancing or restoring fitness

and health. It is a psycho spiritual discipline that also contains

a therapeutic component which offers an unusual

comprehensive and practical perspective for modern medical care.

When we look at the history and development of Yoga over

millennia, Yoga was never really intended as a therapeutic

modality for the imbalanced or sick individual but was codified

for the normal person interested in higher evolutionary

endeavor.

Yoga is not merely a physical or psychological therapy though

it surely contains a therapeutic element. It is a tradition of

psycho-spiritual growth leading to inner peace and freedom.

This book takes a look at a few representative Yoga practices

that can benefit those suffering from various health related

conditions such as diabetes, cardiovascular disorders like

hypertension, respiratory disorders like asthma,

musculoskeletal disorders like low back and neck pain and

digestive disorders; in addition, it offers a Yogic approach to

stress.

It also provides some Yoga practices for the general health of

women and in particular the important period of every woman’s

life, that of pregnancy.

2

WWWWWARNING AND CAUTIONARY ADVICEARNING AND CAUTIONARY ADVICEARNING AND CAUTIONARY ADVICEARNING AND CAUTIONARY ADVICEARNING AND CAUTIONARY ADVICE

• All practical techniques of Yoga including Surya

Namaskar, Asanas, Kriyas, Mudras, Pranayamas and

Yogic relaxation should be learnt directly from a

competent and experienced Yoga teacher or Yoga

Therapist properly qualified in Yoga.

• Attempting to learn and practice Yoga techniques

through any other method is fraught with danger and

difficulty.

• Information given in this book is not meant to be a

substitute for the direct and personal instruction from

a Yoga Teacher nor for the competent medical advice

of a Medical Doctor.

• If you are suffering from any health related ailments,

you are best advised to consult a qualified Medical

Doctor or Yoga Therapist before embarking on the

practices outlined in this book.

3

SOME PRINCIPLESSOME PRINCIPLESSOME PRINCIPLESSOME PRINCIPLESSOME PRINCIPLES OF YOGA THERAP OF YOGA THERAP OF YOGA THERAP OF YOGA THERAP OF YOGA THERAPYYYYY

• Become aware of your body, emotions and mind

• Improve your dietary habits

• Facilitate the natural elimination of waste from your

body by the practice of Yoga Shuddi Kriyas such as

Dhauti, Basti and Neti.

• Relax your whole body from toes to head

• Slow down your breath by making it quiet and deep

• Calm down your mind and focus it inwardly

• Improve the flow of Healing Pranic Life Energy to all

parts of your body, especially to those diseased parts,

thus relaxing, regenerating and reinvigorating yourself

• Decrease your stress level by fortifying yourself against

the various omnipresent stressors in your life

• Increase your self reliance and self confidence

• Remember that ultimately “YOU” are responsible for

your health and must take the initiative to develop

positive health to tide you over challenging times of ill

health.

• Health and happiness are your birthright, claim them

and develop them to your maximum potential.

4

PLPLPLPLPLANANANANANNINGNINGNINGNINGNING YOUR DAIL YOUR DAIL YOUR DAIL YOUR DAIL YOUR DAILY PRACTICEY PRACTICEY PRACTICEY PRACTICEY PRACTICE

• In the early morning before sunrise, sit for some quiet

contemplative and meditative time.

• Follow it with 30 to 40 minutes of Surya Namaskar and

Yogasanas, closing your session with 5 to 10 minutes

in Shavasana.

• In the early evening take some time for Pranayama

and contemplative sitting for 20 to 30 minutes

• Remember that regular and sincere daily practice is a

must.

• Remember that all the ensuing benefits depend upon

your regular and sincere practice.

• All Yoga practices must be only performed either on an

empty stomach, 4 hours after a major meal, or 2 hours

after a small meal.

• Do not practice complicated Yogasanas when you are

very tired or during menstruation.

• Simple Yogasanas and Pranayams, as well as Meditative

sitting, can be practiced by women even during

menstruation.

• Better to start on a simple schedule and build it up

with regular practice that to start “over the board”

enthusiastically and stop midway.

5

SOME PHYSIOLOGICAL BENEFITS OF YOGASOME PHYSIOLOGICAL BENEFITS OF YOGASOME PHYSIOLOGICAL BENEFITS OF YOGASOME PHYSIOLOGICAL BENEFITS OF YOGASOME PHYSIOLOGICAL BENEFITS OF YOGA

• Stable autonomic nervous system equilibrium, with a

tendency toward parasympathetic nervous system

dominance rather than the usual stress-induced

sympathetic nervous system dominance

• Pulse rate and blood pressure decreases

• Respiratory rate decreases

• EEG - alpha waves increase. Theta, delta, and beta

waves also increase during various stages of meditation

• Cardiovascular efficiency increases.

• Respiratory efficiency, amplitude and smoothness

increases, tidal volume, vital capacity and breath-

holding time also increases

• Gastrointestinal function and endocrine function

normalizes.

• Excretory functions improve

• Musculoskeletal flexibility and joint range of motion

increase and posture improves

• Strength, resiliency endurance and energy level

increase

• Weight normalizes

• Sleep improves

• Immunity increases

• Pain decreases

6

SOME PSYCHOLOGICAL BENEFITS OF YOGASOME PSYCHOLOGICAL BENEFITS OF YOGASOME PSYCHOLOGICAL BENEFITS OF YOGASOME PSYCHOLOGICAL BENEFITS OF YOGASOME PSYCHOLOGICAL BENEFITS OF YOGA

• Somatic and kinesthetic awareness increase

• Mood improves and subjective well-being increases

• Self-acceptance and self-actualization increase

• Social adjustment increases

• Anxiety, depression and hostility decreases

• Psychomotor functions such as grip strength, balance,

dexterity and fine motor skills, eye hand coordination

and reaction time, steadiness and depth perception,

and the integrated functioning of body parts improve

• Cognitive functions such as attention, concentration,

memory and learning efficiency improve

SOME BIOCHEMICAL EFFECTS OF YOGASOME BIOCHEMICAL EFFECTS OF YOGASOME BIOCHEMICAL EFFECTS OF YOGASOME BIOCHEMICAL EFFECTS OF YOGASOME BIOCHEMICAL EFFECTS OF YOGA

The biochemical profile improves, indicating an anti-stress

and antioxidant effect which is important in the prevention

of degenerative diseases.

• Decreased Levels of:

Blood glucose, total white blood cell count, total

cholesterol, Triglycerides, LDL and VLDL.

• Increased Levels of :

HDL cholesterol, ATPase, hematocrit, hemoglobin,

thyroxin, lymphocytes, vitamin C and total serum

protein.

7

YOGA FOR DIABETES MELLITUSYOGA FOR DIABETES MELLITUSYOGA FOR DIABETES MELLITUSYOGA FOR DIABETES MELLITUSYOGA FOR DIABETES MELLITUS

Yoga can play a major role in the prevention and control of

diabetes mellitus that is turning out to be one of the major

killers of the modern world. Yoga is of special value in those

suffering from Type-II or Non Insulin Dependent Diabetes as

it helps to sensitize the body cells to the insulin and helps the

body fight the hyperglycemic state in a more effective manner.

The healthy exercise and weight loss produced by Yoga as

well as the dietary aspects when followed religiously and

regularly can help prevent and control this disorder to a great

extent.

• It is important to use up the excess blood sugar through

regular exercise. Walking whenever possible, skipping

and swimming are good adjuvants to Yoga therapy.

• Eat regular small meals with complex carbohydrates.

• Avoid refined foodstuffs and junk foods.

• Take lots of green vegetable salads, bitter gourd and

neem.

• Maintain good hydration

• Take adequate rest and don’t overtire yourself with

unnecessary stress.

15

YOGA FOR HYPERYOGA FOR HYPERYOGA FOR HYPERYOGA FOR HYPERYOGA FOR HYPERTENSIONTENSIONTENSIONTENSIONTENSION

The cardiovascular system is controlled by the Autonomic

Nervous System and a Yogic approach to life can bring about

a balanced activity of this system. This helps control the

excessive rise of blood pressure in hypertensive patients and

also produce an improvement in checking other major risk

factors including obesity and hypercholesterimia. Yoga can

benefit patients of coronary artery disease when the Yogic

life style changes are incorporated into the daily life.

• Eat regular meals with green vegetable salads, fresh

fruit juices and sprouts, rich in potassium and calcium.

• Eat less salt.

• Garlic and onion help reduce the blood pressure.

• Maintain good hydration.

• Loss of weight will also help reduce the blood pressure.

• Avoid Tobacco, coffee, tea.

• Make a conscious effort to avoid stress and cultivate a

healthy attitude towards the stress that cannot be

avoided.

• Take adequate rest and don’t overtire yourself with

strainful activities.

22

YOGA FOR RESPIRAYOGA FOR RESPIRAYOGA FOR RESPIRAYOGA FOR RESPIRAYOGA FOR RESPIRATORY DISORDERSTORY DISORDERSTORY DISORDERSTORY DISORDERSTORY DISORDERS

Yoga has a major role to play in the control of respiratory

conditions such as the chronic obstructive airway disorders

that include bronchial asthma, chronic bronchitis and

emphysema. It also helps reduce the various nasal allergies

and increases respiratory function at all levels. The benefits

of improved exercise tolerance, faster recovery after exercise,

decrease in inhaler use and improvement in bronchial

provocation response have been documented in various

scientific studies.

• Do not over tire yourself as it may precipitate a

respiratory crisis. Regular graded exercise is good to

help develop exercise tolerance.

• Brisk walking is also effective. Try to breathe in the

Savitri Pranayama (2:1-2:1) ratio as you walk.

• Maintain good hydration by drinking atleast two to three

litres of water a day.

· Try to restrict all mucous-forming foods such as milk

and milk products, groundnuts (peanuts), refined

products, soda drinks, pastries and sweets, especially

chocolate.

30

YOGA FOR NECK AND UPPER BACK PYOGA FOR NECK AND UPPER BACK PYOGA FOR NECK AND UPPER BACK PYOGA FOR NECK AND UPPER BACK PYOGA FOR NECK AND UPPER BACK PAINAINAINAINAIN

Pain in the neck and upper back is a common complaint from

so many patients approaching the doctors today. Typists,

Computer operators, Drivers of vehicles, Coal miners and those

in occupations involving carrying and lifting heavy weights

on their heads are the main suffers.

Yoga strengthens the muscles of the neck, improves posture

and reduces stress thus helping relieve this common complaint

when done with regular practice and life style modification.

• Do not lift heavy weights on head or back

• Don’t sit in the same position for a long time as done

by so many computer workers

• Change your position and stretch as much as possible

with breaks in between you work

• Don’t tire yourself by overstraining

• Take adequate rest whenever possible

37

YOGA FOR OBESITYYOGA FOR OBESITYYOGA FOR OBESITYYOGA FOR OBESITYYOGA FOR OBESITY

Obesity is a public health problem and is a major risk factor

for numerous conditions such as diabetes, hypertension, heart

disease and osteoarthritis. Obesity occurs as the result of

imbalance between the food energy intake and the energy

expenditure of the body.

Yoga helps to reduce weight though the adoption of a healthy

life style that includes aspects of dietary control along with

the various Yoga techniques that are designed to burn up the

excess calories and redistribute body fat in a healthy manner.

Yoga also helps correct the numerous psychological conditions

that may be causing the excessive weight gain such as

depression.

• It is important to use up the excess fat stores by regular

exercise.

• Walk whenever possible. Skipping or swimming are

good adjuvants to Yoga therapy.

• Eat like a king at breakfast, a prince at lunch and a

beggar at dinner is a good adage to follow

56

YYYYYOGA FOR METOGA FOR METOGA FOR METOGA FOR METOGA FOR METABOLIC DISORDERSABOLIC DISORDERSABOLIC DISORDERSABOLIC DISORDERSABOLIC DISORDERS

Yoga has a major effect on the health and well being of the

metabolic functions as it counters the negative breakdown

and promotes positive buildup in the body. Glandular

imbalance of the Thyroid, adrenals and gonads are especially

benefited by regular Yoga practice.

PADOTTANA ASANA

Stand in Samastithi Asana. Jump with the feet three to four

feet apart and stretch the arms to the sides so that they are

pulling the chest in opposite directions.

Now stretch the arms parallel to each other above the head

and slowly bring the hands down to the ground in between

the feet. Lift the head and stretch the back. Then push the

head in between the two knees and place it on the ground

with the hands on the ground on either side of the head. Hold

your ankles and stay in the position for 30 seconds. Release

and come back in the same manner as you have gone into

the pose and relax in Samastithi Asana with a few rounds of

deep breathing.

66

YOGA FOR LOW BACKACHEYOGA FOR LOW BACKACHEYOGA FOR LOW BACKACHEYOGA FOR LOW BACKACHEYOGA FOR LOW BACKACHE

Back pain is ranked second to headaches as the most frequent

location of pain. The most common site for pain is the lower

back because it bears the most weight and stress from the

body. Improper posture adds to the problem.

AVOID LIFTING WEIGHTS:

• If you must lift anything off the ground, make sure

that you bend the knees when bending down to lift it

and then straighten the knees as you come up.

• Take someone’s help if the object is too heavy.

• Don’t overestimate your power!

REST IS BEST:

• Don’t tire yourself

• Take adequate rest

• When lying down it is best to lie on the side. Avoid

sleeping on the face.

• Use a thin and hard pillow to support the head and

neck

75

YOGA FOR DIGESTIVE PROBLEMSYOGA FOR DIGESTIVE PROBLEMSYOGA FOR DIGESTIVE PROBLEMSYOGA FOR DIGESTIVE PROBLEMSYOGA FOR DIGESTIVE PROBLEMS

Yoga helps to normalize all functions of our digestive system

such as ingestion, digestion, absorption, assimilation and

excretion. Common problems of excess gas formation and

psychosomatic conditions (such as the irritable bowel

syndrome) are corrected by a regular Yoga practice.

VAJRA ASANA

To perform this Asana, sit on

the ground with both your legs

stretched out in front.

Slowly bend both your knees

and come into a kneeling

posture.

Gently sit down on your heels

so as to put the weight of your

entire body on your heels and

ankles.

79

YOGA PRACTICES FOR WOMEN’S HEALYOGA PRACTICES FOR WOMEN’S HEALYOGA PRACTICES FOR WOMEN’S HEALYOGA PRACTICES FOR WOMEN’S HEALYOGA PRACTICES FOR WOMEN’S HEALTHTHTHTHTH

Women are the backbone of our world and are faced with

numerous health problems that include the gynecological and

hormonal disorders in addition the other problems faced by

men. The family centered on a healthy woman is a healthy

family as she plays numerous roles as wife, mother, daughter,

mother-in-law and grandmother with ease.

Generally all Yoga practices can be done. But during the

menses Sarvangasana, Shirshasana and other topsy-turvy

poses as well as poses that pressure the uterus and abdomen

should be avoided.

BADDHAKONA ASANA

Sit on the ground with your

legs stretched out in front.

Bend your right knee and bring

your right foot inwards until

the right heel is close to your

perineum.

85

YOGA PRACTICES DURING PREGNANCYOGA PRACTICES DURING PREGNANCYOGA PRACTICES DURING PREGNANCYOGA PRACTICES DURING PREGNANCYOGA PRACTICES DURING PREGNANCYYYYY

Pregnancy is the most beautiful phase in a woman’s life. It

brings about emotional and physiological changes as well as

poses extra demands on the body. In this phase the body

needs extra nutrition for the developing fetus, the pregnant

woman herself and for the lactation period to follow. It is also

a time to prepare oneself physically to meet the demands of

labour and post delivery states and prevent the complications

that may arise during pregnancy.

• Drink at least 8 to 10 glasses of water daily and include

fruit juices and vegetable soups in your diet

• Consume at least 5 to 6 servings of vegetables daily

primarily green leafy vegetables.

• Eat a variety of 4 to 5 fruits daily. Lay special emphasis

on citrus fruits, strawberries, melons and berries,

apples.

• Milk, cheese, tofu and all sorts of dairy products to

provide the body with calcium, phosphorous and

vitamins.

• Iron rich foods like Ragi malt, jaggery, dry fruits, whole

grain products, green leafy vegetables, dates and iron

fortified cereals should be included in the diet liberally.

92

YOGA FOR MENOPYOGA FOR MENOPYOGA FOR MENOPYOGA FOR MENOPYOGA FOR MENOPAUSAL PROBLEMSAUSAL PROBLEMSAUSAL PROBLEMSAUSAL PROBLEMSAUSAL PROBLEMS

Yoga reduces the effects of menopause’s hormonal changes

by balancing the endocrine system. It helps to smoothen the

hormonal and glandular changes taking place during this stage

of life. The regular practice of all types of practices such as

the standing, sitting, lying down, backbends, forward bends,

twists, and inverted poses help stimulate and activate all the

glands, organs, tissues and cells of the body.

It’s important to bear in mind that all menopausal symptoms

are interrelated and using Yoga to ease the unpleasant effect

of one symptom generally leads to better health in the rest of

the body. Every Yoga pose has a multitude of effects on all

the systems of the body.

BHUJANGINI MUDRA

To perform the Cobra gesture, take up the Unmukha Asana

which is a prone position with your entire body in a straight

line. In this technique the emphasis is on the breathing pattern

and the production of a mighty hissing sound through the

clenched teeth.

Slowly bring your arms forward and keep your palms on the

ground alongside your shoulders. Take in a deep breath. While

97

A YOGIC APPROACH TO STRESSA YOGIC APPROACH TO STRESSA YOGIC APPROACH TO STRESSA YOGIC APPROACH TO STRESSA YOGIC APPROACH TO STRESS

Stress is inevitable in the modern world because of the

imbalance between the demands of one’s environment and

one’s capabilities. In fact, it is “distress”, which causes the

problem “Distress” can be defined as “every physical and

mental tension that we experience as unpleasant”. The

environment today is very demanding. From childhood

onwards, the development of capacities and capabilities of

the individual is not able to keep pace with the increase of

demands on them. This gap in most cases goes on widening

as one ages. The huge crowds at temples, churches and

mosques, in some way or the other testify to this imbalance.

Everyone seems to be going there in order to beg or bribe the

almighty to perform the “balancing act” for them and restore

a sense of peace and satisfaction.

When we speak of stress we must also remember that some

amount of stress is necessary in order to bring out the best in

us. However, it is vital to learn how to manage stress and

keep it under our conscious control. It is important to also

remember the words of Epietetus in 60 A.D. who said, “Men

are not disturbed by things, but by the views, they take of

them”. As Swamiji jocularly used to say’ “You don’t have

problems—you are the problem!” A positive frame of mind

will help us to be cheerful and unstressed. Maharishi Patanjali’s

98

advice in this regard to cultivate Pratipaksha Bhavanam

(The Opposite View) is vital to achieve balance of the

emotions and mind. It is also worth trying to follow his advise

of Maitri-Sukha (Friendliness towards the happy), Karuna-

Dukha (Compassion towards the suffering), Mudhita-Punya

(Cheerfulness towards the virtuous) and Upekshanam-

Apunya (Indifference towards the wicked).

The most common causes of stress are the Shat Ripus or

the six enemies of the spirit. These are Kama (Uncontrolled

passion), Krodha (Senseless Anger), Lobha (Greed), Moha

(Blind infatuation), Mada (Massive Ego) and Matsarya (Malice

/ envy). Corruption of character, conduct, thought and

interpersonal dealing is another cause of stress. An

environment where sadistic pleasure gives satisfaction, where

ethics have little or scant regard, where self-interest is more

important and where under-cutting and backbiting are a

common feature, will surely lead to the development of

extreme stress. It is important to realise these facts and be

aware of them in our life. Unless we develop awareness and

consciousness of what we think, feel and do, there cannot be

a lasting solution to stress.

We must strive to become persons of “Equal

mindedness in all situations” that is described as Stitha

Prajna or Samabhava in the Srimad Bhagavad Gita.

99

Yogeshwar Krishna says that the man of Stitha Prajna

has the following qualities: He is:

• Beyond passion, fear and anger. (II.56)

• Devoid of possessiveness and egoism. (II.71)

• Firm in understanding and unbewildered. (V.20)

• Engaged in doing good to all beings. (V.25)

• Friendly and compassionate to all. (XII.13)

• Has no expectation, is pure and skillful in action. (XII.16)

Though stress probably cannot be avoided, it can, however,

be managed. The following actions may help reduce/eliminate

the stress.

1. Awareness: It is important that we first become aware

of the stress and then try to let it go. Sharing your tension

with a friend and/or a family member may solve the problem

to a great extent. You cannot wish away the problem by non-

acknowledgement/ acceptance.

2. Movement: Movement helps in reducing tension. This

can mean walking, jumping, making noise, swimming and

playing. Stress tends to accumulates in the joints and

movement helps to dissipate it. Rotation of the neck and

100

shoulders in many cases helps a great deal. Some corporates

have even established stress-relieving chambers where

employees may shout, scream or hit a hanging pillow to relieve

the pent up tension.

3. Yoga relaxation: The regular practice of various Yoga

techniques and inculcating the Yogic values in daily life will

go a long way towards not only reducing the stress levels but

also in giving us that elusive “Peace of Mind”. Yogic relaxation

practices such as Shavasana and Yoga Nidra help to create a

sense of awareness and relaxation in the whole body as well

as the mind.

4. Hobby: A hobby can help to relieve tension because it

helps us to divert our mind from an unpleasant occurrence.

Music, dance, painting, cooking and gardening are effective

ways to take our mind to a different “Zone”. Playing with your

pet can also help relieve tension and many people have

‘Thera-pets” or pets that help them therapeutically!

5. Breathing: Breathing is one of the easiest ways of

relieving stress. Whenever you feel tension rising, take a few

deep breaths and you will immediately feel the difference.

6. Attitude: It is important to “Let things lie” for sometime

when facing problems and many situations resolve on their

own. Other situations may appear smaller and less stressful

101

after some time. Development of a detached attitude can

also help us to have a better perception of situations and this

in turn helps us to face them better.

7. Visualization: Visualization of a pleasant solution to

the problems can also help a lot. This is quite different from

daydreaming. This is widely adopted by players and athletes

for improving their performance. After a stressful encounter,

coolly sit in your chair, close your eyes and visualize the

episode as an act of an ignorant person and excuse him for

the incident.

8. Auto-Suggestion: Another mental technique is

Positive self-suggestion. The negative thoughts are to be

replaced with positive ones and an attitude of ‘I can and I will

‘ is to be developed.

Stress is related to the individual’s inner and outer

environment and his/her tolerance capacity. As both of these

are different in different people, each individual has to settle

for their own method for managing his/her day-to-day

problems. It must be clearly understood that we are

responsible for our own health and happiness and have

a duty to take care of these Divine gifts. Swami Gitananda

Giri used to often say, “Health and happiness are your

102

birthright” Claim them! Spiritual realisation is you goal

Seek it!”. It is through our own efforts and will power that we

can ultimately solve the problem of stress and reclaim our

birthrights as human beings.

Yoga is not just performing some contortionist poses or huffing

and puffing some Pranayama or sleeping your way through

any so-called “meditation”. Yoga is an integrated way of life

in which awareness and consciousness guide our spiritual

evolution within this very social system, not in some remote

cave in the mountains or hut in the forest.

It is therefore fitting to end with Pujya Swamiji Gitananda

Giri Guru Maharaj’s statement that “Yoga is the science

and art of right-use-ness of body, emotions and mind”.

The Yogi wishes peace and happiness not only for himself,

but also for all beings on all the different planes of existence.

He is not an “individualist” simply seeking his own salvation,

but on the contrary he is an “Universalist” seeking to live life

in the proper evolutionary manner, to the best of his ability,

and with care and concern for his human brethren, as well as

all beings on all planes of existence.

103

OM. LOKA SAMASTA SUKHINO BHAVANTHU

SARVE JANAHA SUKHINO BHAVANTHU

OM SHANTI, SHANTI, SHANTI. OM

May all living beings in all planes of existence

be joyful and at ease.

Peace, Peace and Peace.