2 minute read
Yoga-Meditation-Relaxation Techniques
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By Dr. Asha Bajaj, Resident Since 1986
Yoga is a physical, mental, and spiritual practice or discipline, which aims to transform body and mind
Yoga means “yoke” as in joining together of individual energy to the Absolute energy or Godhead.
An early practice from India mentioned in the Vedas and Upanishads, it was introduced to the West at the Parliament of Religions in 1883 by Swami Vivekananda.
Chakras are energy points or knots in the subtle body. They are located at the physical counterparts of the major plexuses of arteries, veins and nerves. Nadiis are channels in the subtle body through which the life force (prana), or vital energy moves throughout the body..
There are 7 major chakras or energy points.
1. Base or Root Chakra- last bone in spinal cord coccyx
2. Sacral Chakra- ovaries/prostate
3. Solar Plexus Chakra- navel area
4. Heart Chakra- heart area
5. Throat Chakra -throat and neck area
6. Brow or Third Eye Chakra --pineal gland or third eye
7. Crown Chakra -Top of head
To align the physical body with the mind one needs to practice Meditation .
Meditation is a practice in which an individual trains the mind to alter consciousness,
All religions have a spiritual practice that emphasizes meditation. It might be called Spiritual awareness, Mindfulness in Buddhism, Islamic –Dhikr Sufism style meditation, or Prayer beads-rosary in Christianity. Each have come to value this powerful practice of calming and controlling the monkey mind. A regular practice increases wellbeing, patience,compassion and helps control anger reaction, reduces production of cortisol, the stress hormone, thereby strengthening your immune system.
Simple techniques for Meditation:
Sit comfortably with the spine straight-watch your breath. Breathe in through the nose to a count of 3 and breathe out through the mouth for a count of 5. Pause, hold for 2 counts. Repeat this cycle a few times until it becomes a habit.
The three main focuses of Hatha yoga (exercise, breathing, and meditation) make it beneficial to those suffering from heart disease. Yoga may reduce high blood-pressure, improve symptoms of heart failure, enhance cardiac rehabilitation, and lower cardiovascular risk factors. Research has shown that Yoga improves mood and anxiety more than some other metabolically-matched exercises, such as walking.
For chronic low back pain, specialist Yoga for Healthy Lower Backs has been found 30% more beneficial than usual care alone. In a Boston study the pain for yoga participants decreased by one third, while the standard treatment group had only a five percent drop in back pain. Yoga participants also had a drop of 80% in the use of pain medication.
Just as we try to eat right, sleep well, it’s important to manage the mind. Practice these simple techniques to align your mind and body so you can fully enjoy the true joy of the holiday season.
Dr. Asha Bajaj, PT/DPT has 30+years experience in a variety of settings including the management and operation of an outpatient private practice in Walnut Creek. Asha has served in Bhutan, India, Vietnam and Malawi, Africa with Health Volunteers Overseas to train and develop their Physical therapy program. Asha has a special interest in Women’s health and did her doctoral project in the area of Bone health and Osteoporosis. Her goal is to promote health and lifelong wellness.
