How is yoga need for health and Spiritual ?

Yoga is a sound lifestyle, began in India. Presently, it is accepted to be a type of science acknowledged all around the world. The western culture is likewise tolerating it as a solid type of logical work-out. Albeit the beginning of yoga is dark, it has a long custom.

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Yoga for a typical individual contains the acts of yama, niyama, asana, pranayama, pratyahara, kriya and contemplation, which are useful to keep oneself in great shape, awake and sincerely adjusted. This at last plans ground for the profound advancement of a person. The primary accentuation of the current yoga educational plan for school-going kids is to foster their actual wellness, mental turn of events and profound soundness.

Stance or asana structure a significant premise of this educational plan. These have, hence, been given more weightage. However other yogic exercises have likewise been remembered for the educational program.

What is Yoga?

The word ‘Yoga’ is derived from Sanskrit root yuj which means ‘join’ or ‘unite’. This may be taken as the union of body, mind and soul, and is used in the literature both as an end as well as means. As an end, yoga signifies ‘integration of personality’ at the highest level. As means, yoga includes various practices and techniques which are employed to achieve the development of such integration. These practices and techniques are means in the yogic literature and are also referred collectively as ‘Yoga’

Importance of Yoga

Great wellbeing is the right of each and every individual. Yet, this right relies upon individual, social and natural factors. Alongside natural or social elements to a enormous degree, we can foster a superior resistant framework and a better impression of oneself with the goal that different circumstances don’t influence us unfavorably and we can accomplish great wellbeing. Wellbeing is a positive idea. Positive wellbeing doesn’t mean simply independence from infection, however it likewise incorporate a glad and enthusiastic sensation of prosperity with a sum of general opposition and ability to develop without any problem insusceptibility against explicit culpable specialists.

Yoga is one of the most impressive drugless arrangement of treatment. It is having its own idea of health which has been logically gotten it and introduced by a lot of people. Yoga can be embraced as way of life for advancing our physical what’s more, emotional wellness. Yoga, whenever presented at the school level, would assist with instilling sound propensities and way of life to accomplish great wellbeing. The point of yoga hence, at the school level, is to support a positive and solid way of life for physical, mental and profound wellbeing of youngsters. Yoga helps in the turn of events of solidarity, endurance, perseverance and high energy at physical level. It additionally enables oneself with expanded focus, quiet, harmony and happiness at mental level prompting internal and external congruity.

Objectives of Yogic Practices

• To develop a understanding of yogic practices and apply this understanding accordingly in one’s life and living.
• To develop healthy habits and lifestyle in children.
• To develop humane values in children.
• To develop physical, emotional and mental health through yogic activities.

General Guidelines for Yogic Practices

Yoga might be presented from the essential level onwards in casual ways, however formal presentation of yogic activities ought to start just from Class VI. The yoga educational plan should address itself to the kids and there ought to be a few clues to them to take up an investigation of this subject on their own notwithstanding the thing is being shown in the class. Yogic activities can be done by all children including children with special needs. However, children with special needs should perform these activities in consultation with yoga experts/yoga teacher as per their capacity. 

• The yogic practices ought to begin with a peaceful state of mind which could be accomplished by discussing a short petition.
• Fundamental body ought to be ready by exercises for example, lower leg twisting, knee bowing, finger developments, hand grasping, wrist bowing, wrist pivot, elbow bowing, shoulder pivot and eye development. Later this, Surya Namaskar can be polished.
• Routineness of training is fundamental both in the physical what’s more, mental parts of yoga.
• Persistence is a significant prerequisite for yoga. Don’t despair on the off chance that you don’t succeed today in doing a certain asana or in following a right standard of direct. Perseverance in your endeavors is required. Achievement will come with time.
• Try not to contend yet collaborate. A feeling of contest is a clear obstacle on the way of yoga. Contests feed our inner self while yoga assists us with transcending our self image.
• Yogic practices ought to be learnt under the direction of experienced educator.
• A large portion of the asanas, pranayam and kriyas ought to be polished on an unfilled or on an extremely light stomach. Bladders ought to be purged and insides ought to be emptied prior to beginning these practices.
• Early morning is the ideal time for yoga practice yet it can likewise be drilled at night with void stomach around three hours after lunch.
• Yoga ought not be polished in rush or when you are depleted.
• Select a very much ventilated, clean and non-upsetting spot for your training.
• A durry, a mat or a sweeping can be utilized for this reason.
• Shower before the training is great. Utilize cold or warm water according to the prerequisite of the individual and season.
• It would be ideal for garments to be free and agreeable while performing the yogic practices
• Breathing should be as normal/natural as possible. It is not to be manipulated unless instructed specifically to do so.
• There are limitations of yogic practices. If you are suffering from any problem or chronic disease, inform your teacher before starting yogic practices.
• Yogic practices ought to be embraced based on the guideline of progress. At initial stage, easy practices should be adopted. Later on more difficult ones can be practiced. Therefore, start with simple yogic practices and gradually proceed to do advanced practices.
• Yogic practices should not be combined with other physical activities in same session. These are two different types of activities and could be separately practiced.
• Yogic practices can be carried on at home once they are appropriately scholarly in the school.
• Yoga has a broader meaning. Therefore, apart from asana and pranayama, one should practice moral and ethical values in life

Common Yogic Practices

Yoga propound a few practices like yam, niyama, asana, pranayama, pratyahara, shatkarm (purifying rehearses), mudra, bandha, dharana, dhyan (contemplation). Here, we will talk about those practices which are normally utilized.

Yama and Niyama

These are initial sets of principles that are concerned with our conduct in personal and social life. These are related to ethics and values.

Yog Asana

The term asana implies sitting in a specific stance, which is agreeable and which could be kept up with consistently for long time. Asana gives stability and comfort, both at physical and mental level.

Guidelines for the Practice of Asanas

• For the most part, the asanas are rehearsed in the arrangement of standing, sitting, inclined lying and prostrate lying position. Though there is other version which follow different sequence.
• Asanas must not be practiced in haste or by applying any sort of undue force. Jerks should be avoided.
• Asanas should be performed with body and breath awareness. There should be coordination between breath and movement of body parts.
• As a general rule, inhale while raising any part of the body and exhale while bending down.
• The practitioner has to follow instructions sincerely and practice them with an optimal attention.
• Last position ought to be accomplished gradually bit by bit and ought to be kept up with shut eyes for an internal mindfulness inside the body.
• Final position of asanas must be maintained for as long as one is comfortable.
• One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity.
• During maintenance phase of asana, there should ideally be no tremors or any type of discomfort.
• An absolute attention to detail should be gotten some margin for keeping up with the asanas.
• Regular practice is essential. Body begins paying attention to your order solely after a customary and determined preparing for an adequate timeframe. On the off chance that consistency is upset because of certain reasons, one ought to continue the training at the earliest opportunity.
• In the initial phase, yogic practices involve deconditioning and re-conditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted when you one start feel good and happiness again.

Pranayama

Pranayama comprises of the breathing methods which are connected with the control of breath or respiratory cycle. Pranayama famously known as yogic breathing, includes a cognizant control of our breathing example. The wellbeing of the respiratory framework relies on the quality as well as the amount of air breathed in by the individual.

It additionally relies upon the beat and culmination of the relaxing. Through pranayama, a professional beneficially works with her/his respiratory, cardiovascular and sensory systems which achieve profound dependability and inward feeling of harmony.

Pranayama has three stages known as purak, rechak also, kumbhak. Purak is the controlled inward breath; rechak is controlled exhalation and kumbhak is controlled maintenance of breath.

At first, the exhalation (rechak) might be just a bit more drawn out in examination with inward breath. Demand on 1:2 proportion to start with may demonstrate counterproductive. As we practice, 1:2 proportion is arrived at in normal way.

Guidelines for the Practice of Pranayama

• Pranayama should be done preferably after the practice of asanas.
• Breathing in pranayama should be done through the nose only except sheetali and sheetkari.
• During pranayama, there should be no strain in the facial muscles, eyes, ears, neck, shoulders, or any other part of the body.
• During pranayama, eyes should remain closed.
• In the beginning, one should be aware about the natural flow of the breathing. Make inhalation and exhalation prolonged in a gradual manner.
• While observing breathing, attend to your abdominal movement which bulges a bit during inhalation and goes in a bit during exhalation.
• In the beginning stage one should gradually learn to maintain the 1:2 ratio of breathing which means exhalation time should be double the inhalation. However, while practicing pranayama, do not make haste in resorting to any of the above mentioned ideal ratio.

Pratyahara

The yogic practice of Pratyahara involves withdrawing the senses from their external objects to control the mind. In Pratyahara, awareness of the external environment is redirected inward. Practices such as introspection and reading good books can aid in achieving Pratyahara.

Bandha and Mudra

Bandha and Mudra involve manipulating specific semi-voluntary and involuntary muscles in the body. These practices enable voluntary control and help tone the internal organs.

Shatkarm/Kriya (Cleansing Process)

Shatkarma refers to six karmas or kriyas, where ‘karma/kriya’ means ‘action.’ These purificatory processes cleanse specific organs of the body by detoxifying them, promoting overall health of the body and mind. The six cleansing techniques described in hatha yogic texts are Neti, Dhauti, Basti, Tratak, Nauli, and Kapalabhati. These methods use water, air, or manipulation of certain body organs to effectively clean the internal systems.

Guidelines for the Practice of Kriyas

• Kriyas should be performed on an empty stomach, ideally in the morning.
• They should be practiced under the supervision of an expert.
• Each kriya has a specific process that must be strictly followed.
• Various elements such as water, salt, air, and manipulation are used in different kriyas.

Meditation

Meditation is a relaxation practice that calms both the body and mind. It involves focusing concentration on a single object, such as the breath or the tip of the nose, for an extended period. This practice promotes a deep sense of well-being and relaxation.

Guidelines for the Practice of Meditation

• Practicing asanas and pranayama helps develop the ability to sit in one position for extended periods during meditation.
• Choose a peaceful, calm, and quiet place for meditation.
• Gently close your eyes to cultivate inner awareness.
• Meditation may bring various thoughts, memories, and emotions to the surface; remain non-reactive to them.
• As you continue, you might experience a diffuse awareness of your entire body. Maintain this whole-body awareness. If you encounter any difficulty, return to focusing on your breath.
• Initially, observing the breath can be challenging. If your mind wanders, don’t feel guilty. Gently but steadily redirect your attention to your breath.

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