Embrace “YOGA” & be Healthy.

Rani Parasnis

“Who is the wealthiest person in the world?

“In today's world of consumerism & sybaritism this question would be answered with logical reply, ”He who sleeps peacefully at night”.Explanation of this answer will make it apt reply... "Mentally and physically healthy person sleeps peacefully at night. Today's youth may not agree with it. Sleeping pills are available at the medical stores, procurement of narcotics or addictive substances are easier. New ways are found to get high and they think they have found happiness & sleep. But by the time they realise this is not real sleep or happiness it is too late.

A drug addicts `high` is different. In this age of competition, the stress of work to go ahead, youngsters run to get bigger & bigger package, is affecting their mental & physical health. We are a witness to it. High rise of diseases like obesity, high blood pressure, diabetes, heart problems in the youth, is the projection of this life of stress. The number of auto immune diseases lying dormant, in our bodies is also increasing. What is the solution to the negative psychological impact on RA(+ve) patients, due to the pain, changes in physical condition & the disabilities? There are many ways that are effective in relieving these states as well as stress. This effective solution package practised throughout the world.

The ancestors of Indians have gifted the world unparalleled gift of “YOGA SHASTRA”. The stress management Gurus are using yogic postures, Pranayama and meditation to provide relief to the sufferings. If we adjust our life style to match Yoga Shastra, it's positive effects on different diseases are seen. So this will be definitely useful for the patients of Aamvata. When mussels become weak, joints displace, swelling takes place and pain makes a patient miserable, how is it possible to do asanas in this condition? These thoughts rule and affect the mind. We loose confidence as we are unable to perform daily activities. The body and the mind don't have the pain bearing strength. Along with body, mind also becomes grumbling & complainer. Some have to be dependent on the family. This lifelong dependency creates stress. The feeling of nobody understands my pain, my plight starts disturbing mind. But we have the science to care for body & mind, so no worries.

The great Muni Patanjali has done the fabulous work of bringing Yoga Shastra to us in the form of Sutras. These 196 sutras are our guidelines. They are divided in four parts. One of them is `Sadhanapad` means the way to sadhana. Common people can make use of the smallest part of this chapter and gain good health. Muni Patanjali has mentioned eight steps of Yoga Shastra. Out of these eight steps, of `Ashtanga Yog`,  we have to consider only two important steps to control the disease. Maharshi Patanjali talks about `Chitta` in great details. Chitta is the union of mind, intellect & self. This is related to our health. Even modern science has accepted it. Amongst the eight steps of Yog shastra, Yam and Niyam are the first steps related to our self, our behaviour with others, purity of mind through good behaviour and purity of body through physical cleanliness.

Then enters asanas- postures. These involve placing one's body in particular positions to increase the flexibility of the body improve blood circulation keep the glands functions well and continue the various secretions in the body stimulate the Internal organs, maintaining their health. This is the part of asanas. These postures are picked up from the nature and  the movements of the animals. They are known by their names eg. Vrukshasana, Bhujangasana some positions are called by the names of the sages, like Bharadwaj asana. These asanas also give good results. Then comes the part of pranayam. Though pranayam works on breathing yet it is not merely breathing exercise. What Maharshi Patanjali intends by the prana is the breath after entering the body becomes subtle & transforms into Prana and starts working on our chakras. Muni Patanjali aims to take us to Dhyan upto samadhi. But common humans can barely reach dhyana so far as if we as per our capacity find the way to use for our health is more than enough.

Rheumatism sufferers one disposed even worse. Even with simple movements joints crack painfully. In such condition, how they even think of bending the body further? Doctors insist to move & exercise, but that's not possible. They just have the strength left to go to the doctor & read out the complaints. Modern medicine alleviates pain but then it becomes the lifelong process and dependency on the drugs and yet the pain continues. Swelling, burning around the joints, stinging pain, stiff joints, tires the patient. Since morning movements are restricted, the day starts late, muscles tire quickly, the rhythm of life changes. This creates the need to live life in Yogic way. Physical health and mental stability, peace is intertwined links Yoga shastra is the only science that works on both levels together. This is the science that works as a supplement to the doctor's drug plan.

Yoga is not remedy. Performing asanas is not panacea at all and every illness is not treated by Yoga Shastra. The authors of scriptures have never claimed such any time anywhere. But the discipline of Yoga, it's thought on diet and lifestyle maintaining physical ability & health, controlling Chitta, union of body mind are definitely useful for us within the limits at our ordinary life. Let us see how to use these. two tools -  Asanas and Pranayam to benefit to gain good health.

Asanas - In the Bhagavad Geeta Lord Krishna explains to Arjuna how to gain Purusharth i.e. gain four principle objects of human life. One has to find one's own way out of own difficulties with `self-help`.

We want to keep our joints moving, weight under control, increase the flexibility and strength of muscles, for this we can't climb hill nor can walk at a steady pace, nor can go to gym. But at home we definitely can find space as much as body needs to perform asanas. Is it possible to turn twist stretch & bend the body? Yes for this we will take help of some properties. Pillows, chair, wall, cotton belt rope become our helping hands to get closers to the posture positions. A patient can do asana by sitting on the floor or on the bed. Be careful not to use a soft, squishy mattress; use a firm cotton mattress. A  mattress that has changed shape due to wearing out of cotton will be troublesome. A box type mattress is firmer. Still better if you remove the mattress from the wooden bed and put a thick sataranji on it, we can perform a few simple postures. The great Yoga Guru B.K.S. Iyengar has proven that with the help of different properties, asanas can be performed.

 In the beginning it's better to find a teacher who understands the bodily limitations of the students. Teacher can help you to use certain aids to do the Asanas. But if such teacher is not available then electronic media is at our help. With the help of media, one can find out solutions to one`s own problems.

Initially only micro or supplemental exercises should be done for a few days. So that large & small muscles and joints get used to movements. This increases body's flexibility. Before starting on actual asanas a few micro exercises send the signal to muscles & every joint to move; which makes joints & muscles to easier to reach the postures. Before starting the asanas micro exercises work as a warm up before the main exercise. Begin micro exercises from the neck slowly moving every joint, walking  on the spot  also helps. When you start exercising,  initially  there will be body ache or joint pains but  gradually it will go away if you keep doing it regularly. The number of repetition of  movements should start with five & slowly increase the number. It is advisable to perform two asanas in each position in a day for one's good health. Although we may not be able to perform asanas like young or healthy people, yet whatever we can perform is surely beneficial.

What asanas we can do?

Standing Asanas - Types of Tadasan, Hastapadasan, Virbhadrasan, Trikonasan, Vrikshasan, These can be done alternately with the help of wall.

Sitting Asanas – Pashchimottanasan, Bharadvajasan, Janu Shirsasan, Vakrasan, Marichayasan, Poorna Sharanagat mudra, Parvatasan are the few postures can be done easily in the sitting  position. Some of these positions are possible to do on a chair.  All these asanas can be done sitting on a  bed too.

Sleeping on stomach position - Types of Bhujangasan half & full, Shalabhasan, Naukayan, Bhekasan, Makarasan are easy to perform.

Sleeping on Back position - Easier postures in this position are Ekpad Uthitasan, Setubandhasan, Dwipad Uttanasan, Dronasan, Makarasan, Markatasan. These asanas are not difficult to learn.

Ardha Ushtrasan and Marjarasan helps smooth spine movements.

Take teacher's help to use bolster, towel roll, belt, wall or  chair. Some yoga teachers do not use these helping properties. But it's the need of our physical condition to use these properties to perform asanas. Choose different asanas from these varieties given in the article to perform daily & drive away the protests of the joints.

Suryanamaskar - This is the all-encompassing beautiful form of exercise. Even just five salutations a day are beneficial for the whole body, Young RA + people or whose sufferings are in primary stage should learn Suryanamaskar. But for those who cannot, there are various useful methods of Suryanamaskar using a chair.

 Atha Yoganushasan (The discipline of Yoga)

Everyday mark an appointment with yourself just the way you take an appointment with a doctor. Select a place where family's movements won't disturb. Wear non obstructive, loose clothes like salwar kameez leggings +Tshirt pyjamas track suit etc. which are conducive to attain yogavastha. Perform yogasanas on thick carpet / sataranji. Do not eat anything approximately three hours before practice. Postures can be achieved well on an empty stomach and digestion is not disturbed. You can read diet guidance in this issue. This is the yoga life style & discipline in yoga practice.

Pranayam - Body must be prepared before starting pranayam. This preparation is done through yogasanas.  Late Dr. Nitin Unkale, my yoga guru - always warned that it's not advisable to begin pranayam without preparing the GHAT of the body. Pranayam is like a powerful pneumatic machine, that penetrates the hard rock. It is necessary to use this power positively. That's why right guru is required to teach pranayam.. If it is not done properly then this powerful machine can harm body and mind. So here we perform some simple types. Those who cannot perform asanas should prepare their GHAT of body for it by doing simple exercises. The GHAT comprises of your chest and the part down to your abdomen. If a clay pot is not baked properly it's water retaining power is not good, it can dissolve in water. In the same way due to disease & age, even if we can't perform asanas in the given form, still we can do simple exercises while sitting or lying down and enjoy the benefits.

Control over this Prana helps the body & mind to get rid of diseases. The physical energy & the inner energy widens the dimension of the inner prana with increase in its reach energy & consciousness. The breath is held in or out, sometimes it's long sometimes it's short.  After exhaling a new breath of fresh air comes in and it reaches every cell of the lungs and from there reaches every cell of the body. This brings in control over the mind. With the increase in concentration, power of receptivity & memory is also strengthen. Everywhere pran is spread & balanced. With this process we start the utmost use of our lungs. In today`s atmosphere of pollution and diseases like Covid, it has become mandatory to increase the strength of lungs. Generally we use only one forth capacity of our lungs and three forth capacity is unused. That makes the lungs to become prey to diseases.  Proper blood purification gives a boost to the internal organs. Brain capacity, thinking power becomes more efficient, heart starts functioning well, organs like liver, pancreas and our digestive system work competently and produce vital juices. Therefore, even if we can`t do exercise or asanas doing pranayam is necessary.

The yoga discipline is for pranayam also. After a few postures or suryanamaskar take a rest for five to six minutes and then begin Pranayam. Even with just micro exercises, pranayam is beneficial to the patient.

First let us practice correcting our wrong way of breathing

1) Learn to breathe in slowly & completely

2) Learn to exhale slowly & completely.

While inhaling make sure that the stomach comes out slowly While exhaling, see to it that stomach tucks in slowly. This is the correct way of breathing 24X7.

Abdominal Breathing (Udar Shwasan) - This can be done while simply sitting cross-legged or in a chair or even lying down. If sitting in a chair then feet should touch the floor. For this you can take a low stool or pillow under the foot. Breathing in a slow rhythm is advised. See to it that stomach moves properly. To correct it do it consciously. After ten/fifteen days while inhaling stomach out & exhaling stomach in will be a natural action. While lying down if you put a book of 250/300 pages on the stomach it will help you to know if the movements are correct.

Chest Breathing - (Uro shwasan) For Pranayam, it is necessary to breath through chest. For this sit in a chair or bed resting your back in straight position without shoulders not drooping. Inhale in such a way without inflating throat muscles, the feeling of filled chest will be there to exhale in such a way where emptiness of the chest will be felt. You will feel the movement of the chest. expanding forward & contracting into normal position, but do not expand the chest forcefully straining the muscles. When you feel this movement of chest is taking place naturally then practice it regularly. After  practicing this way, upward expansions of the chest & finally practice the expansion of left and right sides. During this the stomach movements will be less. These chest movements will realize while concentrating on own breath. Onlooker will not notice it. Once these actions are properly mastered then proceed to the next steps of Pranayam.

Ujjayi Pranayam – Seat in a straight position, pull the shoulder blades towards back. Expand the chest forward while inhaling. Inhaling and exhaling should be of the same duration of the time. While inhaling & exhaling try to scrap the throat with the airflow. At the beginning you may need two to three seconds to inhale & the same time to exhale. Increase the duration of time by practice. Lying down with the help of a bolster ujjayi can be performed

Anulom-Vilom- Sit with straight back & feet touching the floor.

1) First Week - Close the right nostril gently and breath from the left nostril for 10 times.

2) Second Week -  Close the left nostril & inhale through right. Practice morning evening on empty stomach prepares you for Anulom vilom Pranayam. This pranayam purifies Chandra nadi or Ida nadi, so one should start with left nostril open. After practising this - 1) close the right nostril & breath through the left 2) closing left nostril exhale through the right. 3) Inhale through the right and exhale through the left. This completes one cycle of Anulom-Vilom initially do five cycles. Gradually increase the number of cycles. Right hand mudra should be used, close the index & middle finger. The thumb should be used to close the right nostril and ring finger for the left, If fingers can't be closed,  as it's possible in our case - place these two finger's between the eyebrows.

Ida and Pingala nadies  are purified by this pranayam. This simple form is useful against cold flu asthama cough & reduces blockages in the heart valves.

Suryabhedan - This is a form of nadishudhi - purification. 1) Close the left nostril 2) keep the right nostril passage partially open 3) Breath through the right nostril - close the right nostril 4) partially opening the left nostril exhale. This is one cycle. It relaxes the nerves. Head & forehead cavities are cleansed. It is helpful for people suffering from low blood pressure. Patients of high blood pressure should not do Suryabhedan. Do not practice it in hot summer season.

Chandrabhedan - This is exactly opposite of Suryabhedan. 1) close right nostril 2) keep the left nostril partially open. 3) Breath through left nostril 4) close left nostril - exhale through slightly opened sight nostril.

This completes one cycle. This lunar pulse cools the body cavities in the head and forehead get cleansed. It is helpful in high blood pressure. This pranayam must be reduced in cold season.

In Suryabhedan & Chandhabhedan Pranayam don't rush to inhale & exhale.

Bhramari – Place a finger in each ear or press the small fleshy triangle In front of the ear towards the inside. Push & hold with a finger ear holes must be closed. Take a deep breath, Whie exhaling through nose make a humming sound of Makar with closed lips. Begin with five cycles. Feel the waves produced in head. Experience the calmness and peace in head mind. This gives good sleep.

These simple forms of Pranayam done carefully can be performed without guidance. RA+ve patients should use these techniques.

In India's current yoga gurus probably Swami Bharat Bhushan is the most senior by age. Suppleness of his body, skin texture, glow on his face & his ability to understand the students is really admirable. He tells to perform yoga with the attitude that it's not punishment but enjoyment. It's beneficial for everyone. Whether you are old physically weak, suffering from diseases or bed ridden. keep on moving on the spot practice pranayam, it will surely benefit you positively many of us may not be able to perform asanas. Their body may not be properly ready for it but they can practice easy forms of Pranayam gain advantage. They can regain vitality of body & strength of mind & succeed in keeping the disease at it's place.

"युवा वृद्धोSवृद्धो वा व्याधितो दुर्बलोSपि वा I

अभ्यासासिद्धी माप्नोनित सर्व योगेएवतंद्रित: II

As said in this shlok the young, the old, very old, the diseased, the weak all- these, if they practice yogabhyas they will attain yoga. Once yoga is attained there's no doubt that we all will be Warriors against Arthritis”