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1 yoga for physical stamina

  1. 1. YOGA FOR PHYSICAL STAMINA DEVELOPMENT Published by Swami Vivekananda Yoga Prakashana #19, Eknath Bhavan, Gavipuram Circle, Kempegowda Nagar, Bengaluru - 560019 City Office - Ph: 080-26612669 Telefax: 080-26608645 Prashanti Kutiram Campus - Ph: 080-22639996 E mail: svyasa@svyasa.org Web: www.svyasa.org
  2. 2. Contents Ch.No. Title 1 Introduction 2 Body Systems in Improving Physical Stamina 3 Physiology of Muscle Action 4 Physical Stamina According to Yoga 5 Yoga Practices for Physical Stamina Development Page No.
  3. 3. Yoga for Physical Stamina Development | 7 INTRODUCTION We all have a physical body and we have our mind. We have our emotions and the prana that enlivens us. Beyond that there is something that is unknown. We call it our Self. The Upanishads, the wisdom tradition of India gives a very vivid description of this total dimension. Annamya Kosa, Pranamaya Kosa, Manomaya, Vijnanamaya, Ananndamaya Kosa. It is the causal state Anandamaya Kosa from where all of us have come. Anandamaya Kosa is a state of wonderful silence and blissful awareness. When we talk about the physical personality development, it is not merely developing the strength, it is not merely developing the stamina of the physical body, but it is also implicated that this tremendous stamina or strength of the physical body is to be used for developing ourselves, raising ourselves from our animal level to become normal human beings, great human beings, super human beings, divine human beings and reach that perfection and divinity itself. Our life should manifest that divinity more and more. The Yoga in Education for Total Personality Development SERIES -1
  4. 4. 8 | Yoga for Physical Stamina Development great master Swami Vivekananda said the goal of life is to manifest that divinity. The physical stamina and the strength should not be used for extricating others, cutting others, beating others, terrorizing others. But it should be used for the good of the society. It should be used for building ideal social orders for bringing peace on earth. It should be used for developing our health, for developing positive health, promotion of positive health leading into perfect health. This is how the physical personality have to be developed. How can this happen? It can happen based on the principles of Yoga. Many people think Yoga means asanas, physical postures. But Asana is a very small portion of the entire system of yoga. Yoga is the science of holistic living. It has Jnana Yoga, Raja Yoga, Bhakti Yoga and Karma Yoga. You can work with the intellect, you can work with your will power, you can work with your emotions or you can use your work arina to develop yourself. That development is the most important. So when we are trying to project this personality development at the physical level we are very clear that it should be in tune with the total developmental process of yoga from the animal level to the highest level of total freedom or perfection. Otherwise it is going to deteriorate us. It is going to take us down the grades. Let us keep that difference in dealing with physical stamina development. Here we are trying to understand certain differences between the physical exercise and the yogic postures. Physical Exercises are work outs. They build the strength. They increase the muscle strength and therefore we become very strong physically. Wrestlers use lot of physical exercises. Yoga in Education for Total Personality Development SERIES -1
  5. 5. Yoga for Physical Stamina Development | 9 Assisted by the food that they take, they can get wonderful strong body with great stamina. But then what happens to them? At the old age their desire for eating continues and the physical body cannot take up, cannot digest and their life becomes miserable. Whereas here in the Yoga lore, we keep the balance and build the whole body in a balanced way. How do we do that? Yogic postures bring about this. What is that factor of balance? The relaxation component is the key essence of yogic postures. Patanjali defined Asana as “Sthira sukham asanam”. Any position that you go in and maintain it effortlessly and enjoy becomes an asana. Sthira and Sukha. Sthira is steadiness, Sukha means happiness, blissfulness, enjoyment, effortlessness. So therefore, any asana we should do effortlessly, with joy inside, with bliss inside and that is the key difference. Relaxation is the key essence of asanas. How to get this relaxation? To get to the level of steadiness and blissfulness, Sage Patanjali gives the next formula. Prayatna Shaithilya ananta samapattibhyam. Prayatna Shaithilya is to relax the effort and relaxation of the effort is the key essence. Prayatna Shaithilya, the effort involved in going to that position and staying in that position should be withdrawn. Shithilata is loosening of that prayatnam. When you relax, the mind starts wandering around. What is to be done? Ananta samapattibhyam, the mind has to be tuned to that Yoga in Education for Total Personality Development SERIES -1
  6. 6. 10 | Yoga for Physical Stamina Development all pervasive infinite object. You can chose beautiful blue sky or you can chose a vast infinite ocean and tune your mind to that. Therefore, while doing an asana, you go through different stages. Initially you try to study the asana, then keep it steady for quite some time, then stay long and see that the mind goes into that deep blissful awareness. The result is Dwandva anabhighataha. Then you will no more be touched by the dwandvas (dualities), by heat, cold and several other things. You will be very strong and there is a harmonious development. One side there is development of strength and stamina by repeated things and another side, there is deep relaxation. So relaxation and development of the strength go on hand in hand and make your body wonderfully harmonious and wonderfully developed and bring all the wonderful results. So physical stamina development essentially is done through the asanas and the loosening practices, particularly the dynamic asanas help to develop the strength and the stamina and that we have called as Shithilikarana Vyayama or loosening practices. In these practices there is repetition, jerk, speed and increase and decrease of speed and so on. Yoga in Education for Total Personality Development SERIES -1
  7. 7. Yoga for Physical Stamina Development | 11 BODY SYSTEMS IN IMPROVING PHYSICAL STAMINA We now understand how the different body systems can help us to get a better physical fitness. Physical fitness mainly depends on our Musculo Skeletal System and the cooperation from the Cardio Respiratory System. Of course, the Nervous System plays a major role along with the Endocrine System. Before understanding any other further details about physical fitness, let us try to look at these two major aspects of the Musculo Skeletal System, that is the muscles as well as the Skeletal system. All of us are so mobile, all of us are so strong, all of us do lots of activities, it is all because of the variety of muscles what we possess and the flexibility given to us by means of joints. The Muscular system has been the major focus for all activities. Motion results from alternating contraction and relaxation of muscle cells. These cells are so arranged that the chemistry of the cells, the inside of the wall of the cell there are arrangements of the chemical molecules which when given an electrical stimulus they change their arrangement so that the muscle become short or long. Out of the two ends of this bulk of the muscle tissue, at one end has got the attachment to the bone and the other end also is attached to the bone across a joint. So one bone here and another bone across the joint. When the muscle becomes short, it pulls the joint, when the Yoga in Education for Total Personality Development SERIES -1
  8. 8. 12 | Yoga for Physical Stamina Development muscle becomes long it opens up the joint. So this is how a muscle which becomes short and long when given an electric current is carrying out any of these movements. When you have to lift a heavy weight all the cells of entire muscle block goes into contraction. Therefore, you can lift a heavy weight. When you have to just move your hand only, then the entire muscle doesn’t work. Only a few fibers (a part of the muscle) contract to lift the weight of your fore-arm. So this ability to lift a heavy weight when the muscles can contract, when the entire bulk of the muscle can go into a holding contraction is called muscle power, muscle strength, muscle stamina. The ability to lift a heavy weight and let go is strength. Ability to lift a heavy weight and hold it free is stamina and in case of fine muscle movement when we want to be very accurate and use fine hand movements, we talk about Dexterity. An Artist hand or watch workers requires these small muscles to contract and relax . But how do these muscles contract or relax? It has to get an electrical shock from our nerves system. So it is the brain that sends an electrical current from the cortex. When you decide to move your right hand up, the nerve cells in the motor area generate a small electrical current and sends them down the brain to the spinal card and from these to the arm to these muscles to contract. So it is really the brain, it is really the nervous system that controls each and every muscle contraction. So repeated, constant, increasing and gradually graded stimulation helps the muscles to improve their power. Yoga in Education for Total Personality Development SERIES -1
  9. 9. Yoga for Physical Stamina Development | 13 The prime function of a muscle is to convert chemical energy which is the ATP into a mechanical energy in order to generate force, in order to perform work as well as producing movements. It is always important to have these things in combination to get the desired function which is locomotion. Muscles can be divided into different types, mainly into three categories. 1 Skeletal Muscle 2 Cardiac Muscle 3 Smooth Muscle The skeletal muscle is mostly voluntary in nature. It works by will and conscious effort. It can also be stimulated by Nervous System. The Cardiac Muscle is involuntary. It acts under unconscious control. It can be stimulated and inhibited by nerves and endocrine systems. Smooth Muscle, is involuntary and can be stimulated and inhibited by nervous and endocrine systems. The characteristic feature of any of these muscle fibres can be listed into four major varieties. Its specialty is, it is excitable in nature, irritability and responsiveness are the two factors. It has got the phenomenon of contractibility, extensibility and elasticity. Yoga in Education for Total Personality Development SERIES -1
  10. 10. 14 | Yoga for Physical Stamina Development Let us look at the functions of a muscle. The major activity being the motion, it helps an individual to get into motion. It also helps individuals to stabilizing body position and regulating organ volumes. Also, it helps in thermogenisis, creating temperature whenever it is required. Locomotion is always in combination with skeletal system. If the muscle contracts, the joint flexes as per its position. If the muscle relaxes, the flexed joint gets extended. That is the way it creates the motion or the movements of the joints by means of this principle of excitability, contractibility, extensibility and elasticity. There is also a connective tissue called Tendon which connects skeletal muscle to a bone which gets active all the time for motion. When we look at the major functional aspects of the muscles apart from motion, we look at muscle tension, stamina, endurance and the fatigability. If we can improve muscle stamina and Yoga in Education for Total Personality Development SERIES -1
  11. 11. Yoga for Physical Stamina Development | 15 endurance, if we can avoid fatigability, then the functional capacity of the muscle increases. This increased functional capacity of the muscles is very essential for which we adopt different methodologies. Here come the two types of actions what a muscle can perform. They are Isometric and Isotonic contraction. Isometric is nothing but where the muscle fiber length remains constant and the tone changes. We do lots of activities whereby the muscle length won’t vary, only the tone varies. Muscle tone is nothing but a state of partial contraction of a resting skeletal muscle. Few motor units are contracting while all others are on rest. This produces muscle firmness without producing muscle movement. This keeps muscle on its optimal resting length to produce greatest force essential for maintaining a posture. In the second variety,i.e.isotonic, the muscle length varies, while the tone remains the same. Isotonic. Both these are used in different activities especially when we do lots of exercises. There are exercises designed based on Isotonic or Isometric contractions. Yoga adopts both of them. There are yogic postures where you do isometric contractions. There are yogic postures where you remain in the same pose without changing the length of the muscle fiber where it becomes isometric. The basic interest of doing all these activities is to have a well regulated muscle function in collaboration (in coordination) with the skeletal system so that individual does his activities without getting fatigue. For this we need to understand the basic physiology behind the whole activity. Yoga in Education for Total Personality Development SERIES -1
  12. 12. 16 | Yoga for Physical Stamina Development PHYSIOLOGY OF MUSCLE ACTION In this Chapter we look at the muscle metabolism. Generally the major activity a muscle does is converting a chemical energy into a mechanical energy. Chemical energy here is the ATP which gets converted into mechanical energy which provides a source of energy for an activity. The important factor is to know how the whole physiology goes on when a muscle is under action. Generally there is usage of energy as a short term mechanism and usage of energy as a long term mechanism when the muscle is at work. When you look at short term mechanism, what happens is the phosphogen system which is very important in metabolic activity gets exhausted very quickly. At the same time muscle cells shift to anaerobic metabolism from the aerobic because of this mechanism. The muscle glycogen gets converted into glucose. This glucose gets converted by glycolsis into pylovic acid. This pylovic acid, as an end product of this metabolism, releases lactic acid which leads to muscle weakness, decreased blood PH and fatigability. That is why whenever you do an activity, whenever you do exercise, without having Yoga in Education for Total Personality Development SERIES -1
  13. 13. Yoga for Physical Stamina Development | 17 a regular practice, immediately you feel tired and exhausted. The basic mechanism is release of lactic acid which results in making the whole muscle grow weak. When you look at the long term energy mechanism where when the muscle is at work, it gets converted itself into aerobic exercise. So the aerobic respiration supported by cardio vascular and respiratory function avoids an individual getting into metabolic ways like lactic acid, hence getting fatigue is withdrawn and you can still perform better because of this availability of energy in the form of aerobic activity. Having been considered all these different mechanisms, the basic structure of a muscle, skeletal system, physiology behind muscles function, now we see how to improve the functioning of group of muscles. Generally it is believed that if you want to strengthen your muscles, you need to go for hard exercises. For example, you have to go to a jim, you have to do weight bearing exercises. Then only strength of your muscle increases. Definitely, if you are looking at structural changes if you want to increase the bulk of your muscle, you need to go for weight bearing exercises. Where as yoga improves the efficiency of an existing system where you improve the stamina, increase the endurance and make your system most efficient. Can Yoga improve the physical fitness Yoga in Education for Total Personality Development SERIES -1
  14. 14. 18 | Yoga for Physical Stamina Development and stamina? Definitely yes. Because a series of scientific experimentations have showed very clearly that yoga can improve the muscle strength. We have conducted groups of such experiments in different age groups such as children, middle age as well as in the elderly population whereby we have looked at the muscle strength of individuals before, during and after yogic interventions and it has been found that the muscle strength can be significantly improved by giving different yogic techniques. Possible mechanism could be the practices what we give might influence the process of metabolism. For example, the physical asanas, the physical postures might help an individual to get a mastery over the contraction and increase the elasticity of the muscles. At the same time that makes an individual get a better strength because of this continuous process of stimulation and relaxation. The studies suggest that Yoga not only improves the muscle strength, it can also improve the flexibility. So individuals become rigid if they are not doing regular physical activity. Whenever Yoga is done on a regular basis, it enhances the flexibility of individuals in terms of both group of muscle as well as the system of joints combining together it enhances the functioning of Musculo Skeletal System. Yoga in Education for Total Personality Development SERIES -1
  15. 15. Yoga for Physical Stamina Development | 19 PHYSICAL STAMINA ACCORDING TO YOGA 4.1. Physical Stamina: In the previous chapter the differences between asana and physical exercises was discussed. Physical exercises are work outs. When there is an increased metabolic rate, that is the spending of the energy, then weight reduces and strength and the stamina increases. But asana have a second added dimension to it. That is the relaxation component. Therefore, on one side there is work out process in the dynamic system of asana in which asanas are done fast and on the otherside there is relaxation component. When it is practiced regularly. The individual will have an ideal body. Tremendous amount of strength and stamina are also gained. It is described in the Bhagavata that the body of Krishna, Balarama belong to this category of ideal body and in C. K. Munsh’si, a beautiful work on Mahabharata and Sri Krishna, he describes this in a very dramatic way. The body of Sri Krishna, how it was? It is said that an ideal body should be soft and gentle like a flower, when at rest and when it comes to action, it should be harder than a diamond. When the mind is under control, when the mind harnesses the power, when the mind has the power to take us to the higher level, then there is going to be harmonious body mind union and the work starts. So while performing asana coupled with the other practices of pranayama, meditation regularly Yoga in Education for Total Personality Development SERIES -1
  16. 16. 20 | Yoga for Physical Stamina Development there will be a wonderful physical personality development. See that we develop one side the physical strength, physical valor and physical stamina and the other side the relaxation of the body, the deep relaxed softness of the body and elastic musculature and bring a wonderful growth of the physical system. Asana accomplishes this by systematically training our body for relaxation on one side and the other side for building the strength. Pranayama is a wonderful tool to augment this process of growth making the personality development to grow to grater height. Jñāna Yoga is the one that is used to direct our entire growth in the right direction. The direction is very clear that we are basically Ānandamaya Kośa. We are Ānanda, the bliss. To be happy all the time is our right. All our personality growth of the physical level, mental level, emotional level, intellectual level should be towards that Ānandamaya Kośa. That state is the state of silence of the mind. It is a judicious combination of different asanas coupled with the different breathing rythms that can work wonders. So done as dynamic practice repeated several times and slowly speeding up Surya Namaskara, you can work wonders and tremendous physical stamina can come true. In this Integrated Yoga Module we have yogasanas, breathing practices, surya namaskar, cleansing Techniques. We have got even meditation added on to that. That makes it a very harmonious development for the physical stamina and physical personality development. 4.2. Concept of yoga and physical stamina Yoga is a systematic process of accelerating the growth of man in his entirety. Patanjali defines yoga as a process of gaining control over the mind. Yoga in Education for Total Personality Development SERIES -1
  17. 17. Yoga for Physical Stamina Development | 21 Yogascittavrittinirodhah. By controlling the mind we reach our original state. Tada drastuh svarupe avasthanam. Then the seer establishes himself in his causal state. Control involves two aspects – a power to concentrate on any desired subject or object and a capacity to remain quiet at any time. All of us have been developing the first aspect, namely concentration. Rarely, the second capacity of man to remain calm and silent has been harnessed. In Yoga Vasista, the essence of Yoga is portrayed as Manah Prasamanopayah Yoga Ityabhidhiyate - Yoga is a skilful methodological trick to calm down the mind. It is a skilful subtle process and not a brutal, mechanical grass effort to stop the thoughts in the mind. Yoga gives the necessary techniques to operate at the right place at the right time to gain complete mastery. This skill is the trick of allowing the mind to calm down and not to use brutal force to stop it. In Bhagavatgita Krishna says Yogah karmasu kausalam. Yoga is dexterity in action. The dexterity is in maintaining relaxation and awareness in action. Further he says Yogasthah kuru karmani sangam tyaktva dhananjaya, Sidhyasiddyoh samo bhutva samatvam yoga uchyate. Perform action, O Dhananjaya, being fixed in Yoga, renouncing attatchments and staying even minded in success or failure. Yoga in Education for Total Personality Development SERIES -1
  18. 18. 22 | Yoga for Physical Stamina Development Equanimity is verily Yoga. Tam yogamiti manyante sthiramindriya dharanam. Says Kathopanishad. Ie Yoga is a state in which all our indriyas are held steadily. Yoga is a way of life characterized by peace and tranquility, harmony and health, love and happiness, precision and efficiency. THE FOUR STREAMS OF YOGA There are a large number of methods of yoga catering to the needs of different types of people in society and to bring about the transformation of the individual. They are broadly classified into four streams. Swami Vivekananda puts them as Work, Worship, Philosophy and Psychic control. The path of work (KARMA YOGA ) involves doing action with an attitude of detatchment to the fruits of that action. This makes man relieve himself from the strong attatchments and there by brings him to a steadiness of mind which is verily Yoga. The control of emotions is done by the path of warship (BHAKTI YOGA). In the modern Yoga in Education for Total Personality Development SERIES -1
  19. 19. Yoga for Physical Stamina Development | 23 world, man is tossed up and down due to various emotional onslaughts. The path of Bhakti is a boon to gain control over emotional instability by properly harnessing the energy involved in it. The path of Philosophy (JNANA YOGA ) is apt for the keen intellectual and is centered around the analysis of ‘happiness’. Basic questions are raised even about intellect itself to reach the very basis of the intellect. The yoga of mind culture or psychic Control (RAJA YOGA) gives a practical and easy approach to reach higher states of consciousness. It is based on Astanga yoga of Patanjali. One of the main contributions of Patanjali’s yoga sutras is the eight limbed yoga. The eight limbs are yama, niyamma, asana, pranayama, pratyahara,dharana, dhyana and Samadhi. Among these Asana became very popular in the modern age. Depending on the way the asanas are performed, asanas are devided as dynamic asanas and static asanas. The following table dipicts the differences between Physical exercises, Yoga in Education for Total Personality Development SERIES -1
  20. 20. 24 | Yoga for Physical Stamina Development dynamic asanas and static asanas. LOOSENING EXERCISES There will be jerks DYNAMIC ASANAS There will be jerks Activates Activates and sympathetic Nervous balances the System Nervous System STATIC ASANAS There will be no jerks Relaxes and balances Nervous System Activates the body systems like heart, lungs etc Activates and balances the functioning of the body systems like heart, lungs etc Hormonises the functioning of the body systems like heart, lungs etc Energy expenditure is there Energy is activated. Energy is converted to subtle forms No effect on mind Brings body, mind and prana synchronization Brings body, mind and prana synchronization and elevates. Tamas will be shattered Tamas will be shattered Improoves Sattva Effects muscular, cardiocascular and respiratory systems Effects muscular, cardiocascular, respiratory, Gastro Intestinal, Endocrine and Nervous systems Effects muscular, cardiocascular, respiratory, Gastro Intestinal, Endocrine Nervous systems, brain and mind. Yoga in Education for Total Personality Development SERIES -1
  21. 21. Yoga for Physical Stamina Development | 25 4.3. SPECIAL FEATURES OF YOGA FOR PROMOTION OF PHYSICAL STAMINA DEVELOPMENT When we lift heavy weights, entire muscles contract where as for light weight only a few fibers contract. The ability to lift a heavy weight and maintain is stamina. The muscle contraction is associated with the information from the brain. For example, for moving the right hand up, a small electric current will be sent from the nerve cells of the motor area of the left brain and it passes down the spinal card, down the arm to these muscles to contract. But what is the extra contribution of yogic understanding of this building up of power or building up of stamina or building up of stability or building up of dexterity is that apart from what we have understood in our sports training or fitness training or stamina training where we increase the stimulation, tomorrow a little more, tomorrow a little more and go on increasing the target. The additional component of yoga is we not only increase the stimulus, we not only increase the range of movement, we not only increase the speed of contraction, the speed of stimulation, but we also go on giving deeper and deeper rest to the muscles. So stimulus, strong contraction followed by rest is the principle by which our body learns to improve the muscle power, dexterity and stamina in a healthy way. But in the present day fitness training, we give only importance to more performance. But we have forgotten that this can tire out the muscles. This leads to lot of strain on the muscles, leading to accumulation of the toxins in the muscles which lead to Post Exercise pain. Therefore if you can use this component of deep rest, deep relaxation following a Yoga in Education for Total Personality Development SERIES -1
  22. 22. 26 | Yoga for Physical Stamina Development stimulation, then you are not going to burn out, you are not going to cause trauma, you are not going to have any after effects of any exercise. We see large number of Athletes who end up with a burn out after intense training, end up with joint problem. So combining yogic training in this power building, in this stamina building program is very useful for even athletes, fitness trainers, aerobic trainers so that not only muscles will improve their power but they get very deep rest and relaxation. Now the question is how this rest is going to avoid damage to the muscles and the tissues and the soft tissues. The rest that follows a stamina building program is useful for fitness trainer to see that there is no burn out, there is no strain, there is no damage to the muscles and the tissues and the soft tissues and the ligaments and the joints. How does it work? We do an intense training program and then while doing the program also, you should take care of your psychological state of the mind. What is Yoga? Yoga is MANAH PRASAMANA UPAYAH ; CITTA VRITTTI NIRODHAHetc. Where we understand that even while you are intensively working out, intensively doing a training program, intensely doing a weight lifting program or isometric program, what is happening to the mind? What is happening in my mind? You should be aware. Normally what happens? It may be that if you are doing a general regular fitness exercise, your body is moving according to a rhythm, but your mind is wandering here and there. It may be thinking of a problem what you had in the morning or what happens tomorrow or some people even keep watching news on the television while they are doing fitness training. But Yoga in Education for Total Personality Development SERIES -1
  23. 23. Yoga for Physical Stamina Development | 27 when it comes to a sports trainer, where he has to go for a competition or a performance, the problem is that the person may get into intense anxiety, I should perform more. Am I achieving the target or not? Will I be able to achieve the target or not? Will I be moving on to the next level or not? Will I be getting grading or not? What is the mark? Is it going to show up on the TV screen? Is what continuously keeps on driving, repeatedly a 100 times in the mind which can go on into anxiety while the training is going on. This is the one which is going to strain not only the muscles and the nerves system, but it is going to waste some more oxygen. We have to conserve our oxygen. We have to utilize our oxygen to the best of our capacity. Supply the oxygen only to the muscles that are under training. Therefore keep your mind free. Just synchronize with your body movements. You can become aware of the breath and synchronize any training program with your breathing and keep your mind free. That is what is told by Krishna in Bhagavad Gita where he says YOGASTHAH KURU KARMANI. Keep your mind totally free and keep on working out. Maintain the rhythm of movement and combine it with your breathing, combine it with your chanting. If you have got used to do any japa, then the work out will be much more relaxing, not burning out the system etc. This understanding of yogic physical stamina building we apply to a great extent in the therapeutic situation. We see large number of people with weakness of muscles, paralysis, inability to coordinating the muscles, tremors as we find in Parkinson’s, cerebella attack where people are shaking their body when they try to perform because of some damage to Yoga in Education for Total Personality Development SERIES -1
  24. 24. 28 | Yoga for Physical Stamina Development the motor control mechanism or after a paralysis, a stroke and the person is just trying to recover from his muscle stamina. These are very common diseases, common conditions where we try to use yoga practices for stamina building and muscle power building, dexterity building etc. So here we use what are called as Sukshma Vyayama which is much milder form of physical fitness training that is not being taught in these series because this is particularly designed for normal people. When we want to work with better stamina building, strength building and dexterity improvement for managing tremors or weakness of muscles in the sick people, we work with much milder type of movements; Simple movements then stronger movements and then give lot of rest. As is mentioned in muscular dystrophy children we have to give lot of time for deeper rest. Otherwise the muscle will start wasting faster, damage faster and rather than getting better improvement, they will start deteriorating fast. Therefore working with therapeutics situations body building or fitness building or stamina building, dexterity building all these involve lot of mind management, relaxation, calming down and breath control with deep awareness as opposed to the physical fitness training where their aim is basically performance, Yoga in Education for Total Personality Development SERIES -1
  25. 25. Yoga for Physical Stamina Development | 29 targets and moving outwards, mind going outwards. But even there, we have been able to demonstrate through research that yoga when added on to physical fitness trainers, their burn out will be lesser and their performance will be better and they will be much more easy at the psychological level with much less problems of ego etc. Yoga helps by dual process of increased speed(stimulation) on one side and relaxation on one side. We first use Dynamic asanas and Loosening Exercises. Then we use simple breathing Practices to harmonize the breath. Yoga in Education for Total Personality Development SERIES -1
  26. 26. 30 | Yoga for Physical Stamina Development YOGA FOR PHYSICAL STAMINA DEVELOPMENT 5.1. • • • • • • • • • • • • SITHILAKARANA VYÄYÄMA Simple Jogging ---Mukha Dhouti Forward jogging Backward jogging Side Jogging Twisting Rotation of arms Forward & backward bending Tiger Stretch Pavana Muktäsana Back stretch Side Bending Neck Movement 5.2. • • • • • • • BREATHING PRACTICES Hands in and out breathing Hand stretch Breathing Ankle stretch Breathing Dog breathing Rabbit breathing Tiger Stretch Tiger Breathing SAVASANA (DRT) Yoga in Education for Total Personality Development SERIES -1
  27. 27. Yoga for Physical Stamina Development | 31 5.3. SURYANAMASKARAS (12 STEPS) SURYA NAMASKAR (10 STEPS) 5.4. • • • • ASANAS Ekapadasana Utthita hasta padangusthasana Merudandasana Santolanasana 5.5. • • • • KRIYÄS Agnisära Kapalabhati Both nostril Alternate Nostril 5.6. PRÄNÄYÄMA Sürya Anuloma Viloma MEDITATION • Sun • Hanuman Yoga in Education for Total Personality Development SERIES -1
  28. 28. 32 | Yoga for Physical Stamina Development 5.1. SITHILÈKARANA VYÁYÁMA 1. JOGGING Sthiti: Tádásana PRACTICE • Make loose fists of your hands and place them on the chest. • Collapse and relax your shoulders. Stage I: Slow Jogging • Start Jogging on your toes slowly. • Jog about 20 times. As days go by, gradually increase upto 100 times. Stage II: Forward Jogging • Lean backward a little and now as you increase the speed try to raise the k n e e s higher and higher. Raise the knees forwards to reach the chest level. • Keep increasing the speed. • Repeat this movement 20 times at your maximum speed. • Slow down the practice coming back to the stage of slow jogging again. Yoga in Education for Total Personality Development SERIES -1
  29. 29. Yoga for Physical Stamina Development | 33 • Continue slow jogging for a few rounds, count 10 times. Benefits: This is the most powerful among all joggings. This loosens the joints, legs, waist and increases metabolic rate. This is tremendously good for reducing weight. Stage III: Backward Jogging • Lean a little forward and increase the speed of jogging gradually. • Start hitting the buttocks with the heels. Maintain the sailing face. • Keep increasing the speed. • Repeat this movement 20 times at your maximum speed. • Then gradually slow down the speed. • Do not stop. • Continue and move on to slow jogging for at least 10 times. Benefits: Feel the changes. This practice strengthens the waist. Developes stamina for the whole body. Stage IV: Side Jogging • Gradually increase the speed taking the heels sideways hitting the sides of the buttocks. • As the speed increases bring the heels as close to the elbows as possible. • Repeat this movement 20 times at your maximum Yoga in Education for Total Personality Development SERIES -1
  30. 30. 34 | Yoga for Physical Stamina Development • • speed. Gradually slow down to come back to slow jogging stage. Keep jogging a few more rounds (10) and finally stop the practice. Note: • Increase the speed of jogging gradually and not too quickly. • Try not to stop at any stage of the practice until you have completed all the 4 stages of jogging. • Keep the fists on the chest throughout the practice. Stage V: Mukha Dhouti to relax • Bend forward and place the palms on the respective thighs keeping the arms straight. • Inhale and bend backwards.While exhaling bend forward. • Inhale through the nose and exhale through the mouth. • Repeat 3 or 4 times. Benefits of mukha dhouti: • Through exhalation the strain of jogging and jumping relieves. • Pulling the abdomen inwards, during exhalation can improve the force of expulsion of air. Yoga in Education for Total Personality Development SERIES -1
  31. 31. Yoga for Physical Stamina Development | 35 Benefits of jogging: • Feel the changes. Increased Heart Beat and Breath Rate are decreasing. All the muscles in the body are relaxing. Totally relax. • Tones up the calf and thigh muscles. • Warm up the body. • Stimulates breathing • Loosens the joints • Removes tamas. Limitations: • Hypertension and heart problems • Spinal problems • Vertigo • Knee pain • Periods time and pregnancy 2. TWISTING Sthiti: Tádásana PRACTICE • Spread the legs about shoulder width apart. • Raise the hands sideways parallel to the ground. • Keep the legs firm on the ground and twist to the right with i n halation keeping the right hand straight? Yoga in Education for Total Personality Development SERIES -1
  32. 32. 36 | Yoga for Physical Stamina Development • • • • • • • • Simultaneously twist the neck and look at the tip of the fingers. Bend the left hand at the elbow to bring the hand close to the chest. Come back while exhaling. Repeat the same on the left. Gradually increase the speed to your maximum capacity. Repeat this movement 10 times at your maximum speed. Slow down the speed and stop the practice. Relax in Táãásana. Note: • All twisting should be above the waist level. Keep the body below the waist, straight and firm. • Do not bend the knees. Rotating the spine like this will harmonize Sympathetic Nervous System and Para Sympathetic Nervous System. Observe changes due to twisting in lower back and shoulders. Stimulation and Relaxation helps to relax the stresses. Benefits: • Warm up the body. • Stimulates breathing • Loosens the joints • Removes tamas. • Improves flexibility of the spine. Yoga in Education for Total Personality Development SERIES -1
  33. 33. Yoga for Physical Stamina Development | 37 Limitations: • Hypertension and heart problems • Spinal problems • Periods time and pregnancy 3. ROTATION OF ARMS Sthiti: Tadasana • Raise the right arm and drop it. Repeat 10 times. Increase the speed slowly. Maintain the maximum speed for at least 2,3 rounds. Slowly slow down and stop. • Repeat in anti clockwise direction also. Yoga in Education for Total Personality Development SERIES -1
  34. 34. 38 | Yoga for Physical Stamina Development • • • Repeat with the left arm also. Raise the both hands and drop and start rotating clock and anti clock wise 10 times. Relax in Tádásana. Feel the relaxation in the shoulder joints and arms. Note: Keep the whole body straight and do not bend the knees and elbows. Benefits: Strengthens and loosens the shoulder joints. No limitations. 4. FORWARD AND BACKWARD BENDING Sthiti: Tádásana PRACTICE Bend forward from the lower back allowing the hands to hang freely down. • • • Inhale, rise up, and bend backward pushing the waist forward. Continue to bend forward and backward. Always bend from lower back. Yoga in Education for Total Personality Development SERIES -1
  35. 35. Yoga for Physical Stamina Development | 39 • Slowly increase the speed, maintain your maximum speed for 5,6 rounds, slowdown slowly and stop. Benefits: • Warm up the body. • Stimulates breathing • Loosens the joints • Removes tamas. • Improves flexibility of the spine. Limitations: • Hypertension and heart problems • Spinal problems • Periods time and pregnancy 5. TIGER STRETCH STARTING POSITION: Sthiti: Dandasana • • Fold the right leg at the knee and sit on the right heel. Fold the left leg at the knee and sit on both the heels. Yoga in Education for Total Personality Development SERIES -1
  36. 36. 40 | Yoga for Physical Stamina Development • • • • Raise the buttocks and stand on the knees Lean forward and place the hands flat on the floor beneath the shoulders with the fingers facing forward. Arms, thighs and the heels should be about shoulder width apart. However, see to it that you are comfortable. The arms and thighs should be perpendicular to the floor. PRACTICE: • Raise the head and look to the ceiling and at the same time depress the spine making it concave. Make a quick movement. • Arch the spine upwards and bend the head forward bringing the chin towards the chest. Make a quick movement. • This constitutes one round. Repeat 10 rounds. NOTE: • Before starting the practice ensure that you are quite comfortable while standing on All-Foursl (i.e., two hands and two knees). Accordingly some adjustment to the palms, knees or feet can be made. • Keep the eyes closed and do the practice with awareness. • Don’t bend the arms or move the thighs forward and backward. Benefits: • Warm up the body. • Stimulates breathing Yoga in Education for Total Personality Development SERIES -1
  37. 37. Yoga for Physical Stamina Development | 41 • • • Loosens the joints Removes tamas. Improves flexibility of the spine. Limitations: • Hypertension and heart problems • Spinal problems • Pregnancy 6. PAVANAMUKTÁSANA KRIYA Stage I: Leg Rotation Sthiti: Supine Posture PRACTICE • While inhaling raise the right leg up to 45Degrees position, without bending the knee. Keep the left leg firm on the ground. • At 45Degrees exhale and again while inhaling raise the leg further up to 90Degrees position. • Now while exhaling, bend the right leg at the knee and pull the right knee towards the chest with the hands (fingers interlocked) and lift the head simultaneously and place the chin on the right knee. Normal breathing. Yoga in Education for Total Personality Development SERIES -1
  38. 38. 42 | Yoga for Physical Stamina Development • • • • • • Maintain with lift the left leg and rotate five rounds clockwise and five rounds anti-clockwise without bending the knee with normal breathing. Then lower the left leg to the ground. Now while inhaling release the hands, bring the head back on to the ground and straighten the right leg up. While exhaling lower the right leg to 45Degrees position. Here inhale and while exhaling again lower the right leg further down to the ground. Relax for a while. Repeat the same practice on the left side. Note: • While rotating the leg, try to draw as big a circle as possible in the air. • Maintain the compression around the abdomen to have the best results. • Here, the leg is raised to 90Degrees position with two inhalations and similarly lowered on to the ground with two exhalations. • Do not bend the leg which is being rotated at the knee. The whole body gets relaxed beautifully. Stage II: Rocking and Rolling Sthiti: Supine Posture • Inhale and raise both legs to 45Degrees position • Exhale here and while inhaling again, raise the legs further up to 90Degrees position. • While exhaling fold both the knees and pull them towards the chest with the hands interlocked around the knees Yoga in Education for Total Personality Development SERIES -1
  39. 39. Yoga for Physical Stamina Development | 43 • and place the chin on the knees. Normal breathing. PRACTICE Rocking • R o c k the body forwards and backwards 5 to 10 rounds. • While rocking forward, try to come up on the feet and while rocking backward, feel the nice massage to the spine. • Relax for a while in the same position and go on for rolling. Rolling • • • From the earlier position, roll the entire body to the right until the right elbow touches the ground. Then roll to the left until the left elbow touches the ground. Repeat this rolling alternately to the right and left 5 rounds. Yoga in Education for Total Personality Development SERIES -1
  40. 40. 44 | Yoga for Physical Stamina Development • • • • • Stop the movement. Inhaling, release the hands, bring the head on to the ground and straighten both the legs to 90Degrees. While exhaling, lower the legs slowly to 45Degrees position. Inhale here and while exhaling again lower the legs further down till the legs are on the ground. Relax in Savásana. Benefits: • Keeps the body loose and effective. Very good for stamina building. • Massages the back. • Activates the nerves system. 7. BACK STRETCH (Alternate legs) STARTING POSITION: Dandasana Practice - Position: • Fold the right leg and place the foot on the ground. • Fold the left leg and simultaneously lift the buttocks up and come into squatting position. • Place the palms on either side of the foot and push the right leg back as much as possible. • Stretch the body forward giving good curvature to the back. • Spine lowered, buttocks pushed and look up to the ceiling. Yoga in Education for Total Personality Development SERIES -1
  41. 41. Yoga for Physical Stamina Development | 45 • Make yourself quite comfortable in this position. PRACTICE: • Inhale. While exhaling jump up just with the support of the palms and alternate the position of the legs i.e. stretch the left leg backward and bring the right foot between the hands. • Inhale. While exhaling repeat the same process and alternate the position of the legs again. Repeat the movements slowly increasing the speed. Practice 10 times. Slow down and stop. Then rest for a while in sithila dandasana. Feel the increased heart rate, pulse, Breath rate. They all will be coming down bringing the system to normalcy. Benefits: • Back will stretch beautifully concave and convex alternatively in this process. • Loosens the whole body. • Removes Tamas Yoga in Education for Total Personality Development SERIES -1
  42. 42. 46 | Yoga for Physical Stamina Development Limitations: 1. Hypertension and Heart problems 2. Spinal problems 3. Joints problems 4. Periods time and pregnancy. 5. vertigo 8. BACK STRETCH (Both legs) STARTING POSITION: Dandasana Practice - Position: • • Fold the right leg and place the foot on the ground. • Fold the left leg and simultaneously lift the buttocks up and come into squatting position. Place the palms on either side of the foot. Make yourself quite comfortable in this position. PRACTICE: • Inhale and while exhaling jump up and take the legs backwards. Stretch the body forward giving good curvature to the back. • Spine lowered, buttocks pushed and look up to the ceiling. • Inhale & while exhaling jump up just with the firm supYoga in Education for Total Personality Development SERIES -1
  43. 43. Yoga for Physical Stamina Development | 47 port of the palms and bring both the feet as close to the hands as possible (possibly between the palms) keeping them firmly on the floor. Inhale. • Repeat the movements slowly increasing the speed. Practice 5 times with the maximum speed.. Slow down and stop. Then rest for a while in sithila dandasana Benefits: Feel the increased heart rate, pulse, Breath rate. Metabolic rate increases to the highest. Allow the system to come down to normalcy. Burns the calories the fastest. Among all the loosening exercises, this is the one that exercises the body the most. Limitations: • Hypertension and Heart problems • Spinal problems • Joints problems • Periods time and pregnancy. • Vertigo Yoga in Education for Total Personality Development SERIES -1
  44. 44. 48 | Yoga for Physical Stamina Development NOTE: • Keep the hands firmly on the floor so that you don’t loose the balance and are able to jump up properly. • Start the movements slowly and then appropriately increase the speed. • After the jump, concave the spine properly looking up to the ceiling as far as possible to have proper back stretch. 9. SIDE BENDING Sthiti: Tadasana Practice: • • • Separate the legs by about a meter. Both feet parallel to each other. Hands stretched to the sides parallel to the ground. Inhale at the centre. While exhaling bend laterally to the right side. Inhaling come back to the centre. Exhaling bend laterally to the left. Yoga in Education for Total Personality Development SERIES -1
  45. 45. Yoga for Physical Stamina Development | 49 • • • • Repeat this increasing the speed slowly. Practice 10 times with your maximum speed. Slowly slow down and stop. Come back to Tadasana. Benefits: Observe the changes in the back. This practice strengthens the whole back. Limitations: 1. Hypertension and Heart problems 2. Spinal problems 3. Periods time and pregnancy. 4. Vertigo 10. NECK BENDING Sthiti: Tadasana PRACTICE Stage - I (Forward - Backward) Take arms to the back. • • Slowly move the head forward while exhaling and try to touch the chin to chest. • Then move the head as far back as comfortable with inhalation. Feel the stretch of the muscles in front and back of the Yoga in Education for Total Personality Development SERIES -1
  46. 46. 50 | Yoga for Physical Stamina Development • neck during the extreme positions of bending. Repeat 10 rounds. Stage – II: Side Movements: • • • Inhale at the center and while exhaling bring the right side of the ead to h the right shoulder. While inhaling bring the head to the centre. Inhale at the center and while exhaling bring the left side of the head to the left shoulder. While inhaling bring the head to the centre. Repeat 10 times. Stage – III: Rotation • Chin to be brought to the chest and then circularly to be taken to the right shoulder, then head should be taken back then bring the chin to the left shoulder then bring the chin to the chest. Repeat this 10 times. Then in the opposite direction. Throughout this period, while the Yoga in Education for Total Personality Development SERIES -1
  47. 47. Yoga for Physical Stamina Development | 51 head is behind the shoulders, it is inhalation and when the head is in front, it is exhalation. Benefits: 1. Loosens the neck muscles 2. Strengthens the neck muscles 3. Helpful in management of cervical spondylosis,headache, shoulder problems. 5.2. BREATHING PRACTICES: Hereditary tendencies and family influences coupled with home atmosphere play a vital role in the personality development of all of us. Of particular value are the formative years of childhood. Deficiencies and subnormal tendencies deep within manifest in Pránic imbalances featured by wrong breathing rhythms, speed and haphazardness. Most of the patients with respiratory disorders manifest this imbalance. Correction of breathing patterns is one of the most effective way by which many of these problems in children as well as in the grownups can be solved. Also good breathing habits harness the energies for systematic development of the physique and the psyche. Respiratory system is a bridge between the conscious and the Yoga in Education for Total Personality Development SERIES -1
  48. 48. 52 | Yoga for Physical Stamina Development sub-conscious, voluntary and the involuntary or in general the body and mind. This system is both voluntary as well as involuntary. Using the voluntary control we change the involuntary functions. The objectives of the breathing practices described here are: (1) Bringing into action all the lobes of the lungs for full utilization. (2) To normalize the breathing rate and (3) To make the breathing uniform, continuous and rhythmic. The practices include (i) certain yogic cleansing practices (ii) sectional breathing and (iii) full yogic breathing. The principles involved in regularizing the breathing are: (i) increase and decrease in the breathing rate and (ii) developing awareness of breathing through the movements of different parts of the body. Special tips for beginners (i) Emphasize the movement of hands, legs, abdominal or thoracic muscles as needed in each exercise. Learn correct movements. (ii) Use “in and out” instructions in the mind (or that of teacher) for inhalation and exhalation. Emphasize on full breathing each time. (iii) Synchronize breathing with corresponding movements. Yoga in Education for Total Personality Development SERIES -1
  49. 49. Yoga for Physical Stamina Development | 53 (iv) Initially the movements will be faster to cope with the higher breathing rate. As progress is made, the movements will get slower. Feel the movement of air filling and emptying the lungs. Develop an awareness of breathing. (v) Close the eyes and repeat a few rounds retaining the awareness. BREATHING PRACTICES 1. HANDS IN AND OUT BREATHING Sthiti: Tádásana PRACTICE • Stretch out your arms in front, in level with your shoulders and bring the palms together. • Inhaling spread your arms sideways in horizontal plane. • While exhaling bring the arms forward with palms Yoga in Education for Total Personality Development SERIES -1
  50. 50. 54 | Yoga for Physical Stamina Development • • touching each other. Repeat 5 times, making your arm movements, continuous and synchronizing with the breath flowing in and out rhythmically. Relax in Tádásana. Feel the changes in the breath and the body, especially the arms, shoulders and the back of the neck. Benefits: • Bringing into action all the lobes of the lungs for full utilization. • To normalize the breathing (slow, deep, continuous and smooth). • To make the breathing uniform, continuous and rhythmic. No Limitation 2. HANDS STRETCH BREATHING Sthiti: Tádásana PRACTICE • Stand erect with feet together (heels together and toes 4 to 6 inches apart). Relaxed the whole body. • Gently bring your hands in front of the chest. • Interlock the fingers and place the palms on the chest. • Collapse and relax your shoulders. • Close your eyes. Yoga in Education for Total Personality Development SERIES -1
  51. 51. Yoga for Physical Stamina Development | 55 PRACTICE Stage 1: (Horizontal - At 900) • While inhaling, stretch the arms straight out in front of your body so that the arms are at shoulder level. • At the same time twist the hands so that the palms face outwards. • Fully stretch the arms, but do not strain. • Now, while exhaling reverse the process and bring the palms back on to the chest. • Collapse the shoulders again. • This is one round. Repeat 5 times. Stage II: (At 1350) • Repeat the same movements now stretching the arms above the forehead at an angle of 1350. • Repeat 5 times. Yoga in Education for Total Personality Development SERIES -1
  52. 52. 56 | Yoga for Physical Stamina Development Stage III: (Vertical - At 1800) • Again repeat the same movements, this time stretching the arms vertically above the head. • While moving up and down the palms should move close to the body. • Repeat 5 times. Note: Collapse the shoulders at the beginning and end of each cycle. • Maintain perfect awareness of the breathing. • Exhalation should be longer than inhalation. • If required, it can be practiced sitting in a chair too. Properly synchronize the breathing with hand movements. Benefits: 1. Helps in opening the lower, middle and the upper part of the chest. 2. Balancing Prana. 3. Promotes rhythmic breathing. 4. Increases awareness of breathing. 5. Improves concentration and calms down the mind. No Limitations. Yoga in Education for Total Personality Development SERIES -1
  53. 53. Yoga for Physical Stamina Development | 57 3. ANKLES STRETCH BREATHING Sthiti: Tádásana • Fix the gaze on a point 4,5 feet in front of you. Place the palms on front of your thighs. Practice: While inhaling raise the hands up and stretch the ankles simultaneously. While exhaling bring the heels and hands down simultaneously. Repeat 5 times. Benefits: 1. Increases awareness of breathing. 2. Strengthens the clavicular muscles. 3. Improves awareness of middle part of lungs. 4. Improves the capacity to focus. 5. Relax and balance the body. 6. Calms down the mind. 7. Balances the Prana. 4. DOG BREATHING STHITI: Dandasana Fold the right leg and sit on the right heel. Then fold the left leg and sit on both the heels. Lean forward and place both the palms on both sides of the knees. Yoga in Education for Total Personality Development SERIES -1
  54. 54. 58 | Yoga for Physical Stamina Development PRACTICE • Make the spine slightly concave and fix the gaze straight ahead. • The mouth is opened wide; the tongue is pushed out to its maximum. Practice rapid, forceful inhalation and exhalation, expanding and contracting the abdomen and thorax vigorously. • Slowly increase the speed, maintain your maximum speed for 5 Secs and start reducing the speed slowly. • Continue the practice for 30 seconds. • Relax in Shasháñkásana. Note: Since this dynamic nature of practice is a form of hyperventilation, epileptics and high blood pressure patients should avoid it. Breathe rapidly through the mouth only, using the thoracic and abdominal muscles. Benefits: 1. This practice cleanses the breathing system. 2. Brings tremendous immune strength. 3. Vital capacity of the lungs improves. 4. Breath stops leading to Kevala Kumbhaka. 5. Open up Prana blocks. Yoga in Education for Total Personality Development SERIES -1
  55. 55. Yoga for Physical Stamina Development | 59 6. Increased diaphragm contraction empties the locked air in the alveoli. 7. Rapid exhalation cleanses the lungs. 8. Increases awareness of middle and lower part of lungs. 9. Open up Prana blocks. 10. Calms down the mind. Limitations: 1. Severe asthma 2. Hypertension and heart problems 3. Epilepsy any time in life 5. RABBIT BREATHING Sthiti: Dandasana Fold the right leg and sit on the right heel. Then fold the left leg and sit on both the heels. PRACTICE • Keeping the knees together, bend forward and rest the forearms on the floor, keeping the elbows by the side of the knees and alms flat on p the ground. • Maintain the head at a distance of one hand length from the ground to chin. Open your mouth partially. Protrude the Yoga in Education for Total Personality Development SERIES -1
  56. 56. 60 | Yoga for Physical Stamina Development • • • • • tongue partially. Touch the lower lip resting on the lower set of teeth. Gaze at a point about 2 feet on the ground in front of you. Pant quickly like a rabbit, using only the upper part of the chest. Feel the air moving beautifully in and out of the lungs. Feel the expansion and contraction of the chest muscles. Slowly increase the speed and maintain the maximum speed for a while and slowly start decreasing the speed. Continue for 20 to 40 breaths. Close your mouth and relax in Sasankásana. Stretch your hands forward with the forehead resting on the ground. Feel the relaxation of chest and thorax. Allow your breath to return to normal. Observe the changes that are going on in your body, breath and the mind. Lungs and immune system gets strengthened. Benefits: • Helps in acute episodes of asthma. • Develops voluntary control of muscles of lungs. • Mastery over diaphragmatic breathing. • Stimulates Pancreas. • Opens up Prana blocks. • Quick way to calm down the mind. No limitations. Yoga in Education for Total Personality Development SERIES -1
  57. 57. Yoga for Physical Stamina Development | 61 6. TIGER STRETCH BREATHING Sthiti: Dandásana PRACTICE • Come to Vajrásana. • Lean forward and place the hands flat on the floor in line with the shoulders with fingers pointing forward. Arms, thighs and heels should be about one shoulder width apart. The arms and thighs are perpendicular to the floor. • While inhaling raise the head and look at the ceiling. • At the same time, depress the spine making it concave. • While exhaling through mouth forcibly, arch the spine upwards and bend the head downward bringing the chin towards the chest. Make the movements quickly. • This constitutes one round of tiger breathing. • Repeat 5 rounds. Note: • Before starting the practice ensure that you are comfortable while standing on “all-fours” (i.e., two hands and two knees). • Co-ordinate the movements with breathing. Yoga in Education for Total Personality Development SERIES -1
  58. 58. 62 | Yoga for Physical Stamina Development • • Keep the eyes closed and practice with awareness. Do not bend the arms or move the thighs forwards and backwards. Benefits: Increasing the speed increases the stamina of the back which is essential to prevent back pain and other problems related to back. Limitation: Severe spinal problems, periods and pregnancy. 7. TIGER BREATHING Sthiti: Dandásana PRACTICE • Come to Vajrásana. • Lean forward and place the hands flat on the floor in line with the shoulders with fingers pointing forward. Arms, thighs and heels should be about one shoulder width apart. The arms and thighs are perpendicular to the floor. • While inhaling raise the head and look at the ceiling. • At the same time, depress the spine making it con- Yoga in Education for Total Personality Development SERIES -1
  59. 59. Yoga for Physical Stamina Development | 63 • • • • cave. While exhaling, arch the spine upwards and bend the head downward bringing the chin towards the chest. This constitutes one round of tiger breathing. Slow and smooth breathing. Repeat 5 rounds. Note: • Before starting the practice ensure that you are comfortable while standing on “all-fours” (i.e., two hands and two knees). • Co-ordinate the movements with breathing. • Keep the eyes closed and practice with awareness. • Do not bend the arms or move the thighs forwards and backwards. Benefits: • Awareness and mastery over all three sections of the chest. • Empties the lungs fully. • Harmonize the muscles of respiration. • Calms down the mind. • Tones Pancreas. • Feed back of airway status by sound in case of asthmatics. No limitations Yoga in Education for Total Personality Development SERIES -1
  60. 60. 64 | Yoga for Physical Stamina Development SÜRYANAMASKÁR (Salutations to Sun) Süryanamaskár combines Yogásanas and Pránáyáma. It comes in between Sithilèkarana Vyáyáma and Yogásanas. It brings about the general flexibility of the body preparing it for Ásanas and Pránáyáma. This is usually done both at sunrise and sunset, facing the Sun, after chanting the following verse: Hiranmayena Pátrena Satyasyápihitam Mukham Tat tvam Püshan Apávrnou Satya Dharmáya Drúshtaye Meaning: Like a lid to a vessel, O Sun, your golden orb covers the entrance to Truth. Kindly open thy entrance, to lead me to truth. Imagine the beautiful raising sun. There are mainly two modes of performing Süryanamaskára. In one, there are 12 steps or counts and in the other only 10 in each round. Each stage of Süryanamaskár is accompanied by regulation of breath. Each round of Süryanamaskára is done after the utterance of ‘Omkár’ with the appropriate ‘Bèja mantra’, along with the corresponding name of Sun God in the following sequence: 8 8 8 8 Om Om Om Om Hrám Mitráya Namah Hrim Ravaye Namah Hrüm Süryáya Namah Hraim Bhánave Namah Yoga in Education for Total Personality Development SERIES -1
  61. 61. Yoga for Physical Stamina Development | 65 8 8 8 8 8 8 8 8 Om Om Om Om Om Om Om Om Hroum Khagáya Namah Hrah Püshne Namah Hrám Hiraïyagarbháya Namah Hrèm Maricaye Namah Hrüm Ádityáya Namah Hraim Savitre Namah Hroum Arkáya Namah Hrah Bháskaráya Namah SÜRYANAMASKÁRA Sthiti: Tádásana Namaskara Mudra • Stand erect with legs together. Bring the palms together to namaskára mudrá. PRACTICE 8 Step 1: Take the hands above the head while inhaling and bend the trunk backwards. Yoga in Education for Total Personality Development SERIES -1
  62. 62. 66 | Yoga for Physical Stamina Development Step 2: Bend the body forward while exhaling. Touch the forehead to the knees. • Keep the palms on the floor on either side of the feet. Step 3: • In this step breath in and kick the right leg back. • Push the buttock forward and downward so that the left leg is perpendicular to the ground. • Look up. Step 4: • In this step, exhale and take the left leg also back, resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about 30Degrees. • Take care to keep the neck in line with the back. Step 5: • Rest the knees on the ground, pull in the stomach and Yoga in Education for Total Personality Development SERIES -1
  63. 63. Yoga for Physical Stamina Development | 67 • • • abdomen and sit back resting the buttocks resting on the heels. Then relax the shoulders, neck and head. Make an attempt to rest the forehead on the ground without altering the position of the palms and toes. Exhale as you rest the forehead on the floor. Then relax in normal breathing. Step 6: • While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes. • Exhale as you rest the forehead on the floor. • Then relax in normal breathing. • While exhaling without shifting the positions of hands and toes, glide the body forward and hold the breath (Bahya kumbhak) and rest the forehead, chest, hands, knees and toes on the ground. Raise the buttock off the ground. • Note that eight points of the body are in contact with the ground - hence the name sástánga namaskára (Salutation with eight parts). Yoga in Education for Total Personality Development SERIES -1
  64. 64. 68 | Yoga for Physical Stamina Development Step 7: • Inhale, raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet. • Arch the back as far as you can until the elbows are straight. • Keep the knees off the ground. Step 8: • While exhaling, raise the buttocks, push the head down, push the body back until the heels touch the ground without shifting the position of hands and feet. Step 9: Relax in shashankasana Yoga in Education for Total Personality Development SERIES -1
  65. 65. Yoga for Physical Stamina Development | 69 Same as step 5 Step 10: • Inhale and bring the right leg in between the two hands. Arch the back concave upwards as in step 3 until the right leg is perpendicular to the ground. Step 11: • Exhale and bring the left foot forward next to the right foot and reach down with your upper body to touch the forehead to the knees as in step 2. Yoga in Education for Total Personality Development SERIES -1
  66. 66. 70 | Yoga for Physical Stamina Development Step 12: • While inhaling, come up bend back with hands above the head. Come back to sthiti. This completes one round of Surya Namaskara. Repeat 3 rounds. The different names of the Sun according to their meanings, instill in you those qualities like friendship, devotion, energy, health, strength, lustre and vigor, as you identify with the Supreme and meditate on those qualities during the practice. Relax and feel the effulgence of the sun entering the body. SÜRYA NAMASKARA (in 10 counts) STARTING POSITION: Sthiti: Tádásana PRACTICE 8 Yoga in Education for Total Personality Development SERIES -1
  67. 67. Yoga for Physical Stamina Development | 71 Step1: Stand erect with the legs together and palms together. Take the hands above the head and bend the trunk backwards. Step 2: Bend the body to the front and touch the knees by the forehead. Keep the palms on the floor on either side of the legs. Step 3: In this stage, kick the right leg back, take the left knee forward, place the left foot in between the two palms at 90 look up. Step 4: Take the left leg also at the back, resting only on palms and toes; keep the body straight form head to toes inclined to the ground at about 30 and look forward. Yoga in Education for Total Personality Development SERIES -1
  68. 68. 72 | Yoga for Physical Stamina Development Step 5: Without moving the hands and toes, come forward and rest the forehead, chest, hands, knees and legs, all the eight organs will be touching the ground. The buttocks will be raised up. Step 6: Raise the head and trunk, making the spine concave upwards without changing the position of the hands and feet. Keep the knees foot the ground. Step 7: Raise the buttocks, push the head down with the heels touching the ground and palms on the floor. Step 8: Bring the right leg in between the two hands and in line with them. Arch the back concave upwards as in step3 Yoga in Education for Total Personality Development SERIES -1
  69. 69. Yoga for Physical Stamina Development | 73 Step 9: Again bring the left foot forward next to the right foot and touch the knees with forehead as in step 2. Step 10: Come up to sthiti. Whole body becomes flexible by salutations to Sun. Mind also becomes calm. NOTE: Try to practice 10 counts Sürya Namaskára faster without breathing pattern. Relax the whole body by walking around 100 steps. Benefits: • Increases flexibility of the body. • Tones muscles. • Improves circulation. • Harmonize breathing. Yoga in Education for Total Personality Development SERIES -1
  70. 70. 74 | Yoga for Physical Stamina Development • • Releases Prana blocks. Prepares for Asanas and Pranayama. Limitations: • Ladies during periods time and pregnancy. • Hypertension and heart problems. • Spinal problems • Problems of the joints ASANAS: 1. EKAPADASANA: Sthiti: Tadasana Practice: • Raise the arms above the head and interlock the fingers with the palms downward. • Bend forward slowly from the hips, keeping the trunk, head and arms in a straight line. Simulteneously raise the left leg straight back, keeping it in line with the trunk. The body should pivot from the right hip joint. In the final position the left leg, trunk, head and arms are Yoga in Education for Total Personality Development SERIES -1
  71. 71. Yoga for Physical Stamina Development | 75 • • all in one straight, horizontal line. The right leg is straight and vertical. Focuss the gaze on the hands. Maintain this position with normal breathing. Come back to Tadasana retracing the steps. Repeat the same thing standing on the left leg. Benefits: • • • Strengthens the arms, wrists,hips and leg muscles. Relaxes the lower back. Helps to develop nervous coordination. Limitations: • People with high blood pressure should not do this asana. 2. UTTHITA HASTA PADANGUSTHASANA: Sthiti: Tadasana Procedure: • Focus on a fixed point at eye level. Bend the right knee and raise the thigh as high as possible towards the chest. • Place the right arm along the inside of the right leg and hold the big toe with the hand. Turn the knee out to the right and slowly straighten the leg to the side. Simul- Yoga in Education for Total Personality Development SERIES -1
  72. 72. 76 | Yoga for Physical Stamina Development • • taneously raise the left arm to the side to assist w i t h balance and adopt gyana mudra. Maintain the posture with normal breathing. Slowly retrace the steps to come back to Tadasana. Repeat the same on the left side. 3. MERUDANDASANA: Sthiti: Dandasana Procedure: Bend the knees and place the feet flat on the floor in front of the buttocks, about half a meter apart. Hold the big toes. • • • Slowly lean backward, balancing on the coccyx. Straight the legs and arms raising them upward. Steady the body, keeping the spine straight, then separate the legs as wide as possible. Maintain the final position with normal breathing focusing the gaze on a fixed point at eye level. Come back to Dandasana through the same steps. Benefits: Tones the abdominal organs especially liver and strengthens the abdominal muscles. Yoga in Education for Total Personality Development SERIES -1
  73. 73. Yoga for Physical Stamina Development | 77 • • Helps to remove the intestinal warms and stimulates intestinal peristalsis, alleviating constipation.. It tones the sympathetic and parasympathetic nervous systems, strengthens the muscles of the back and helps to realign the spine. Limitations: • Should not be practiced by people with high blood pressure or heart problems. • Slip disc or sciatica. 4. Santholanasana: Sthiti: Dandasana Practice: • Fold the right leg and place the foot on the ground. • Fold the left leg and simultaneously lift the buttocks up and come into squatting position. • Place the palms on either side of the foot and push the right leg back as much as possible. • Push the left leg back as much as possible. Come into fourth position of Suryanamaskar. Maintain with Yoga in Education for Total Personality Development SERIES -1
  74. 74. 78 | Yoga for Physical Stamina Development • • • normal breathing for a while. Stabilise here completely. Slowly raise the left arm, keeping the body straight, and roll onto the right side so that the chest faces forward. Rest the upper arm and hand along the trunk and thigh. Maintain with normal breathing. Come back retracing the steps. Repeat the same rolling to the left side Benefits: • Increases nervous balance. • Develops sense of inner equilibrium and harmony. • Strengthens the muscles of the arms, shoulders and spine. • Balances the interaction between the Dorsal and the Ventral muscles. Limitations: • No limitations DEEP RELAXATION TECHNIQUE (DRT) Slowly slide down to Ùavásana with the support of the el- Yoga in Education for Total Personality Development SERIES -1
  75. 75. Yoga for Physical Stamina Development | 79 bows. Legs apart, hands apart, palms facing the roof. Let the whole body collapse on the ground. Let us make ourselves comfortable and relax completely. We will now go for DRT: Phase-I Bring your awareness to the tip of the toes, gently move your toes and relax. Sensitize the soles and relax, relax your feet, loosen the ankle joints, relax the calf muscles, pull up the knee caps, release and relax, relax your thigh muscles, buttock muscles, loosen the tip joints, relax the pelvic region and the waist region. Totally relax your lower part of the body. R..e..l..a..x….. Chant A- kára, AAA….. Feel the vibration in your lower parts of the body. Phase-II Gently bring your awareness to the abdominal region and observe the abdominal movements for a while, relax your abdominal muscles, relax the chest muscles. Gently bring your awareness on your lower back, relax your lower back and loosen all the vertebral joints one by one. Relax the muscles and nerves around the backbones. Relax your middle back, shoulder blades and upper back muscles, totally relax. Shift your awareness to the tip of the fingers, gently move them a little and sensitize. Relax your fingers on by one. Relax your palms, loosen the wrist joints, relax the forearms, loosen the elbow joints, relax the hind armstriceps, biceps and relax your shoulders. Shift your awareness to your neck, slowly turn your head to the right and left, again bring back to the center. Relax the muscles and nerves Yoga in Education for Total Personality Development SERIES -1
  76. 76. 80 | Yoga for Physical Stamina Development of the neck. Relax your middle part of the n body, totally relax. R..e..l..a..x….. Chant U-kára, UUU….. Feel the vibration in the middle part of your body. Phase-III Gently bring your awareness to your head region. Relax your chin, loosen your lower jaw and upper jaw, relax your lower and upper gums, lower and upper teeth and relax your tongue. Relax your palates-hard and soft, relax your throat and vocal chords. Gently shift your awareness to your lips, relax your lower and upper lips. Shift your awareness to your nose, observe your nostrils, and feel the warm air touching the walls of the nostrils as you inhale. Observe for a few seconds and relax your nostrils. Relax your cheek muscles, feel the heaviness of the cheeks and have a beautiful smile on your cheeks. Relax your eye balls muscles, feel the heaviness of eye balls, relax your eye lids, eye brows and the space between the eye brows. Relax your forehead, temple muscles, ears, the sides of the head, back of the head and crown of the head. Relax your region totally relax. R..e..l..a..x….. and chant M-kāra, MMM….. Feel the vibration in your head region. Phase-IV Observe your whole body from toes to head and relax, chant AUM in a single breath A…..U….M…. Feel the resonance throughout the body. Phase-V Slowly come out of the body consciousness and visualize your body lying on the ground completely collapsed. Yoga in Education for Total Personality Development SERIES -1
  77. 77. Yoga for Physical Stamina Development | 81 Phase-VI Imagine the vast beautiful blue sky. The limitless blue sky. Expand your awareness as vast as the blue sky. Merge yourself into the blue sky. You are becoming the blue sky. You are the blue sky. Enjoy the infinite bliss. E..N..J..O..Y.. the blissful state of silence and all pervasive awareness. Phase-VII Slowly come back to body consciousness. Inhale deeply. Chant an Om-kára. Feel the resonance throughout the body. The soothing and massaging effect from toes to head. Phase-VIII Gently move your whole body a little. Feel the lightness, alertness and energy throughout the body. Slowly bring your legs together and the hands by the side of the body. Turn over to the left or the right side and come up when you are ready. PRÁNÁYÁMA (practices) SÜRYA ANULOMA VILOMA PRÁNÁYÁMA Sthiti: Dandasana PRACTICE • Sit in any meditative posture. • Adopt Násika mudrá with your right hand. • Close the left nostril with the little and ring fingers of Násika Mudrá. Yoga in Education for Total Personality Development SERIES -1
  78. 78. 82 | Yoga for Physical Stamina Development • • • • • Inhale and exhale slowly through the right nostril (Sürya Nádi) only. As you inhale feel the whole body getting energized and light by the energy of the Sun. Keep the left nostril closed all the time during the practice. One cycle of inhalation and exhalation forms one round. Practice nine rounds. Note: • Time taken for exhalation should be longer than inhalation. • Depression patients may practice this Pránáyáma 27 rounds before breakfast, lunch, dinner and before sleep (4 times a day). Agnisára Stage II: Agnisára • • Stand in Tadasana, lean forward and place the palms on the thighs exhale completely pulling the abdominal muscles inwards, hold the breath out. Move the abdominal wall in and out vigorously like a pump as many times as you can (while holding the breath after exhalation in Jalandhara bandha The digestive fire is stimulated nicely. Yoga in Education for Total Personality Development SERIES -1
  79. 79. Yoga for Physical Stamina Development | 83 • It can also alleviate depression, dullness and lethargy. BENEFITS: • It massages the abdomen, stimulating the associated nerves, strengthening the muscles and encouraging optimum health of the abdominal organs. • It improves blood circulation to the whole trunk area and strengthens all the internal organs. • It is a panacea for many abdominal & stomach ailments including constipation, indigestion, and diabetes. PREPARATORY PRACTICES FOR PRÁNÁYÁMA CLEANSING BREATH (KAPÁLABHÁTI KRIYA) Sthiti: Daïãásana • • • • Sit in any meditative posture. Keep your spine and neck erect perfectly vertical to the ground. Close the eyes and collapse the shoulders. Relax the whole body completely. PRACTICE • Practice rapid breathing with active and forceful exhalation and passive inhalation. • During each exhalation, blast out the air by vigorous flapping movements of the abdomen in quick Yoga in Education for Total Personality Development SERIES -1
  80. 80. 84 | Yoga for Physical Stamina Development • • • • • • • • succession. Inhale passively by relaxing the abdominal muscles at the end of each exhalation. Repeat the exhalation as quickly as possible at the rate of 60 strokes per minute. At the end of one minute, stop the practice. Now observe an automatic suspension of breath. In fact, there will be no urge for breathing for a few seconds. Simultaneously the mind may experience a deep state of silence. Enjoy this state of deep rest and freshness. Wait until the breathing comes back to normal . Relax totally. Practice the same with alternate nostrils by alternately closing the right and left nostrils in Násika mudrá. Note: • Throughout the entire practice the spine must be kept erect without any movement of the trunk, neck or the face. • It is important to learn to allow the inhalation to happen automatically by relaxing the abdominal muscles at the end of each quick exhalation. • Kapalabhati can be practiced through alternate nostrils by alternately closing the right and left nostrils in Násika mudrá. • In the beginning it may not be possible to practice continuously at the rate of 60 strokes per minute. Therefore, Yoga in Education for Total Personality Development SERIES -1
  81. 81. Yoga for Physical Stamina Development | 85 • one can start at the rate of 10 to 20 strokes per minute and repeat it 2 to 3 rounds with normal breathing intervals of a few seconds. With regular daily practice you can increase the speed to 60-120 strokes per minute. Persons with high BP, heart problems, vertigo, epilepsy, hernia, slip disc and spondylosis should avoid this practice. Women during menses and later months of pregnancy should also avoid this practice. Benefits: Physical: Brain cells are invigorated. It brings brightness to the face with regular practice. It balances and strengthens the nervous system. It removes the drowsiness from the body. Stimulates brain and develops physical stamina. Increases the vital capacity of the lungs. Desensitizes bronchial over reflexes. Therapeutic: It provides a nice massage to all the abdominal organs. People with digestive problems are highly benefited. It cleanses the lungs and also the entire respiratory tract. It is good for asthmatics and for other respiratory disorders. Spiritual: • It removes the distractions of the mind and prepares it for meditation. The practitioner achieves a state of Kevala • Kumbhaka, i.e. automatic cessation of breath. Yoga in Education for Total Personality Development SERIES -1
  82. 82. 86 | Yoga for Physical Stamina Development Limitations: Practice of Kapalabhati is to be avoided in case of moderate and severe High Blood Pressure Ischemic Heart Disease, Vertigo, Epilepsy, Hernia, Gastric Ulcer, Slip Disc and Spondylosis. Women during menses and advanced stage of pregnancy should avoid. Meditation Sun: Keep the picture of Sun in which the sun is throwing his rays in the vast infinite sky. The effulgence of Sun is giving energy and Vitality to everything on this earth ie the whole creation. Remembrance of Sun and his effulgence starts enriching and enliving each and every cell. Feel the rays of the Sun spreading from toes to head experiencing the effulgence of Sun in each and every cell of the body. Experience the vitalization of each and every part of the body with the remembrance of the Sun. This increases the strength of the immune system, increases the physical stamina and removes all depression, weaknesses in the body and the mind. Go deeper and deeper into the mind instilling the brilliance, energy, vitality, effulgence and dynamism of the Sun that charge each and every thought of our mind, each and every Yoga in Education for Total Personality Development SERIES -1
  83. 83. Yoga for Physical Stamina Development | 87 cell of our body and bring revitalization. Let the effulgence spread everywhere; the blissful effulgence; the effulgence of peace, harmony and love. Let us salute to that Sun for giving us all that light and energy. Yoga in Education for Total Personality Development SERIES -1

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