YOGA
Culture & Spirituality
Expressing the universal consciousness
NAMASTE
Namaha + Asti = I Salute the divinity within You Humans have always been good followers and they tend to follow customs for long periods of time. The Indian culture is an ancient culture and it has been alive since thousands of years (which undoubtedly are a matter of pride for the entire humanity). People in India still acknowledge as well as follow the same ancient culture to a good extent. “Namaste” symbolizes the Indian culture but is there something more to this custom than being a symbol?
E
ver wondered about India’s most prominent word! Well, it is Namaste – a customary greeting when individuals meet and a salutation upon their parting. Younger persons usually initiate the exchange with their elders. Initiating the exchange is seen as a sign of respect in other hierarchical settings. It is the common greeting in Nepal as well. Almost everybody in India knows “Namaste”. It’s not a name but a posture for salutation, a customary greeting that has been practiced in India since the last thousands of years. Even little kids who are not matured enough to go to school can perform this salutation. Anybody interested in Indian culture acknowledges Namaste. But being an adventurer at heart, I decided to understand the history, art and science of Namaste. I started from scratch – from the man living next door to the sadhu (monk) at the temple, from the fakir at the traffic signal to the bunch of kids leaving for school, from the professor at a college to a man working at his shop. In order to sound sane, I took the garb of a researcher (which I am). Everybody has an answer here (in India) but they were not full proof. In other words, they did not satiate me. I wanted to know many things – who invented Namaste and when, what does it mean, what is its effect, etc.
I know Namaste is not gravity and that it was perhaps invented thousands of years back, but I still wanted to know it for the sheer impact that it has had. After all, the only Indian word that has become globally known is Namaste. It is the (so called) first word (of our country). So I had to know it, and hence I decided to work harder at the subject. A student of Sanskrit (an ancient language) told me that Namaste is a Sanskrit word, the meaning of which is “I bow to you”. Since Sanskrit is believed to be a language that originated in the early Vedic period, “Namaste” is also considered by many to have its root in the Vedic times. But due to some reason, I do not agree with them. I also had this gut feeling that there is a lot more to “Namaste” than what shows. So I decided to delve deeper. Since Namaste is a posture, it falls in the category of Yoga – an ancient Indian knowledge. This posture is known as Anjali mudra. In this mudra, the hands are held together at the palms in front of the heart and the head is bowed slightly downwards in respect. But to understand the real significance of Namaste, it’s important here to understand its science through the concept of Yoga – a secret ancient knowledge.
With the hands playing such a central role in our experience of being human, it comes as no surprise that many of the world’s great spiritual and artistic traditions have considered the hands as sacred. With five digits, twenty-seven bones, and fifteen joints plus numerous carpal joints according to articulation of the wrist - the human hand is a masterpiece of nature. Perhaps, this is why many cultures throughout history viewed the human hand as a perfect microcosm of the universe.
YOGA
Culture & Spirituality
Statue at Bali, Indonesia Understanding Mudra According to Sir Isaac Newton (who discovered gravity) – “Every action has an equal and opposite reaction”. This statement or theory is so true. It is proven easily in the lives of Yogis every single moment. They can feel it all the time. So I guess all Yogis must love science. But to every science is also an art and that art has a science as well. Those who practice martial art, mudra, dance or music will know that one action has to be balanced by another. For instance, a mudra with the right hand is balanced by a mudra with the left hand. Similarly in martial art, a movement of the left leg is balanced by the right leg. This is based on the principle of Yin Yang or Ingala Pingala. Ingala denotes moon and the left part of the body. Pingala denotes sun and the right part. Thus does the Yamuna river flow from the left of Ganges which denotes Pingala. The left hand, left leg, left brain and left part of body are governed by Ingala whereas right part is governed by Pingala. The Purpose of Namaste When we join the two hands together in Namaste pose, we attain a state of outer Sama (balance). The Namaste denotes the middle path or central channel Sushumna,
When the palms come together And the head bows down When one closes the eyes And immerses into the subtle Where wild thoughts evaporate And Prana ows uninterrupted When the higher intellect takes over And the chaos of thoughts, confusions and doubts disappear Into that world of silence, bliss and ecstasy May I live forever Namaste.
which brings us freedom from the endless cycle of left and right, the cycle of two opposites, of Kaal (Time) and Prakriti (Nature), the cycle of birth and death. In a pure Namaste mudra, the fingers of the two hands are pointed right under the centre of the nose. Our middle finger is right under the tip of the nose. Very few know the science behind this gesture. Try it! Check which nostril you are breathing through, and then bring your hands together in a Namaste gesture. You will note that you start breathing through both your nostrils instantly. Breathing through both nostrils is said to bring a balance in your mental state and this is probably why the Namaste gesture is used when you meet new people, when you pray as well as in yoga. Namaste is a Sanskrit word and it means to salute. But whom shall we salute? The Vedas and Holy scriptures tell us that we must salute the Supreme Being. As ordinary folks, men and women can’t see God but they can see his wonders on earth. Everything is his creation and hence our goal must be to seek God. Hence it is the Supreme Being whom we salute first. And of course, we salute the sun that gives us light, the moon that gives us calm, the waters that quench our thirst, the wind and all natural powers that are but a creation of God. We also salute our parents who have given us birth and we salute our motherland that has provided us her heart as our home. Thus we offer our salutations. But the question is – how do we salute GOD? Yogic scriptures say that the path of Sushumna is the path we must take to reach the land of God and salute him. This path is the central path and hence the Namaste mudra gives us a hint of the importance and fruits of centrality by pointing towards it physically. When we perform the Namaste mudra in physical Yoga,
we feel a complete sense of peace and balance. When we close our eyes in this mudra, we often slip to a state of concentration or dharana. This is the initial state of Yoga. The Root of Namaste Namaste is undoubtedly a Sanskrit word but actually it is a posture that is called Anjali mudra – a Yogic posture. It is a salutation to God, a salutation to the creator, a salutation to the Master. It exists since times Yoga has existed on planet earth. And to be honest, it may not be correct to limit Yoga – an eternal knowledge to a certain period or age. Therefore it’d be assumed that the Namaste posture has been on earth since creation. However, it is a well known fact that Yoga was prolific in Vedic times and Namaste must have gained popularity and special significance for the sheer reason that it is very simple to perform yet has multiple benefits. Most of these benefits though, can be gained only when we perform the Namaste posture correctly and in the right spirit. So next time when you perform or come across a Namaste, do not recognize it as a mere symbol or custom of an ancient Indian culture, but as a genuine key to life balance and spiritual upliftment. Anjali Mudra is a gesture which is practiced throughout Asia. It is used as a sign of respect and also a greeting in India. As such, it is incorporated into many yoga asanas. Anjali is Sanskrit for “reverence”, “benediction” & “salutation.” It comes from the root word “anj” which means to honor and celebrate. A mudra is a spiritual gesture and is an energetic “seal” of the relationship with the divine. In yogic tradition, mudras are typically used in conjunction with pranayama to stimulate prana in the body. The Anjali Mudra first appeared on the clay seals of the
Bronze Era Indus Valley Civilization 4000 years ago. How to do Anjali Mudra is practiced by placing the palms of the hands together, with fingertips pointing up and the hands pressed together firmly and evenly. It is often accompanied by the word Namaste (or namaskar depending on dialect). Most commonly, the hands are held at the heart chakra with the thumbs lightly resting on the sternum. The heart is opened by pulling the shoulder blades together and bringing space under the armpits. The head will bow slightly as one acknowledges a nourishing of the heart through a magnetic pull of energy to the heart chakra. Anjali Mudra can also be practiced by placing the hands at the 6th chakra (Ajna), with the thumbs resting on the “third eye,” or at the crown chakra (Sahastrara), above the head. As the salutation “Namaste” is generally translated into, “I bow to the divinity within you from the divinity within me,” practicing Anjali Mudra has the same meaning and can be done while saying “Namaste”. Benefits As yoga means “yoking,” practicing Anjali Mudra also represents this union as it is said to acknowledge the connection between the right and left hemispheres of the brain. The practice of this gesture is an excellent way to induce a meditative state of awareness as it is a centering pose, which helps to alleviate mental stress and anxiety. Whether in Mountain or Lotus pose, Anjali Mudra is an excellent way to quieten the mind and acknowledge the connectedness between all beings, the earth and the universe.
Statue in Mahabalipuram
Finding Centre under the nose
By Ishan Mukherjee
Aligning Head and Heart
ASANA FOR HEALTH advanced yoga
bird of
Paradise
This pose, along with other advanced yoga poses, is extremely effective in increasing exibility, ushing toxins from the body, increasing lubrication in joints, ligaments and tendons, massaging all the organs, toning the muscles, and much more.
Yoga is an age old practice of traditional, physical, and mental disciplines from India. Although there is no physical evidence that can claim how long the principles of yoga have existed, early archaeological evidence depicts that the stone seals of yoga asanas (or poses) have been around 3,000 B.C. In today's world, yoga has made the journey across the entire world and earned its glory. Many western cultures have adopted yoga as a part of their physical regime and reaped the beneďŹ ts as well. As there are many yoga poses and postures that are performed at different physical levels, let's take a look at one of the advanced poses Bird of Paradise pose. This pose, along with other advanced yoga poses, is extremely effective in increasing exibility, ushing toxins from the body, increasing lubrication in joints, ligaments and tendons, massaging all the organs, toning the muscles, and much more. 12 YOGIC HERALD JUNE, 2017
How the Pose is Done If you're a beginner in learning yoga, then you probably shouldn't try to imitate the posture at this point. The pose is taught much later, actually, it's taught in more advanced levels of yoga. For those who have had practice and have studied different yoga postures should attempt it. Before we begin, you'll need a yoga mat, comfortable clothing, a strap for the bind, and do some stretching before you begin the pose.
While you're executing the bird of paradise pose, make sure you plant both your feet on the yoga mat at the time of the transition. Each step requires a sense of balance and exibility. As I mentioned earlier, this is an advanced yoga pose, you should practice this pose under your yoga instructor's supervision.
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The first thing about yoga is that you have to keep breathing normally. So don't forget to do so in this powerful and challenging pose. Place the yoga mat on the floor and stand with your feet apart. Keep it apart as much as you can (beyond shoulder length). Keep your feet turned out and bend your right leg in the right direction, but keep your thigh parallel to the floor and your knee shouldn't go beyond your right foot.
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Place your right elbow on the right knee and keep your left arm stretched out and over your head. Breathe as deeply as you can because it helps you stretch very easily. Now take the bind in your right hand and bring the left arm behind, towards the back. The right arm (which has the bind) will go and meet the left arm from between your legs. Hold the bind with both ends.
Keep your legs shoulder width apart and lift your right heel up (keeping the ball of your right foot still on the floor). Slowly lift your entire right leg off the yoga mat, breathe normally, and try to balance your body weight on the left leg. With your hands still in the bind, lift your right leg as high as you can. Straighten the right leg to the right side and hold the pose.
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Bring your right shoulder to point towards the floor and the left shoulder opens up. Gaze over the left shoulder towards the ceiling. Keep breathing normally. Both the hands will keep holding the bind and only the lower body will change position. Bring your right leg in, while placing the left leg firm on the yoga mat. Slowly make the transition and try not to lose your balance or leave the bind. Keep your right hand between your legs and do the switch with the legs.
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Keep your knees straight and relax your shoulders. Stand as tall as possible and keep breathing normally. Slowly bring your right leg down and unlock yourself from the bind. Voila, you have successfully completed the pose. Now it's time to perform the same thing on the other side.
JUNE, 2017 YOGIC HERALD 13
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Meditation Nadi Vigyan
Kailasa There is a way of life that connects you with the inďŹ nite source of Bliss, which is not governed by the laws of duality or impermanence. Even beyond this is the abode where you are united with the ocean of bliss.
Prior to the practice of stillness, I was lost in thoughts day in and day out. I can now take a timeout, pull myself out of a random thought, and focus on what is happening in the present moment. I don't stress about the future or dwell in the past. I am much happier now and appreciate and accept each moment for what it is.
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n its purest form, Yoga involves salvation i.e. freedom from life cycle. However, different people have different versions. For some, Yoga is alternative therapy. For some, Yoga is pastime. There are umpteen other ways to define or take it. For me, Yoga has been one such different way. I have been practicing Yoga since the last ten years and have been rewarded with a little bit of wisdom. I may not be the wisest of men around but am definitely a lot wiser than ten years before. Yoga has made me understand that happiness lies neither in the melancholy nor in the joyous, that success lies neither in the past nor in the future, that everything is temporary whether it be the good times or the hard times. During hard times, one should never lose heart for there is always the chance to bounce back. As the old saying goes, one’s character is tested during the hard times. It is these times when a Yoga practitioner is aided by wisdom and fearlessness a characteristic that develops on regular practice over a period of time. This does not mean that a Yoga practitioner is above the hard times; it’s only that he handles them better.
Another positive result of Yoga practice is the treatment of success. Yoga has taught and programmed me to be in the present. Earlier, I often got caught either in the past or in the future. Failures and negative incidents of the past haunted me whereas insecurity and uncertainty of the future worried me. Things changed with regular meditation. It's a mission I have set out for i.e. finding out myself. In other words, knowing myself, exploring myself, realizing myself. Playing with words won't make the communication of my state of consciousness easy. It is where my heart lies right now the mission. In religious and spiritual domains, the mission I have set out for is called self realization. The fulfilment of our life as a human being lies in realizing who we actually are i.e. self realization. A practitioner who has realized his self feels complete. To do so, one has to travel beyond Nature and Time through the central channel called Sushumna. The Sushumna plays a vital role in material as well as spiritual success. Gautam Buddha called it the middle path whereas Lord Shiva describes it in detail in the Pavan Swarodaya.
This question, "Who am I" is not as easy a question to answer as some writers or talkers these days make it out to be. After all, the question marks the beginning of a journey on a path that is rarely beaten. And even if people beat it, finding the answer is not warranted. The conversion rate of such thoughts into actions as well as such actions into a fruitful result are very low. So why take the path in the first place? The reason being the depth of this particular question in our soul. How deep it is determines how long it is going to last. “I” is a phobia, a habit, which comes to us rather naturally. We are supposed to believe that whatever comes to us naturally is good for us. In that sense, the "I" phobia is not a phobia as some people preach. Rather, the globally accepted philosophy about being "I" oriented is being you, is being true to your mind & soul, and is flowing free without any inhibitions. Now are we actually talking about the big divide between two perceptions on spirituality? Perhaps, we are. One perception is Flow free like a river and don't be bound by any principles or any philosophy. Don't live your life as per any book, even
Meditation Nadi Vigyan
CROWN CHAKRA AJNA CHAKRA SURYA NADI (Pingala)
CHANDRA NADI (Ingala) BRAHMA NADI (Sushumna)
Yogic scriptures tell us that there are 72,000 nadis in our body. Nadis are energy channels in which prana (life force) ows in our body. There is a network of thousands of nadis in the human body that are interconnected. The process of Yoga begins only once the three subtle channels or nadis (Ingala, Pingala, Sushumna), mind and life force (Prana) get still and come together.
ROOT CHAKRA if that book is a Geeta or a Bible. Just listen to your heart and your mind. Your mind will keep taking sharp and unexpected turns like a river. One situation or one conversation or one ambience or one song can give birth to the desire or craving for a hot sizzler. Another can make you crave for practicing your favourite set of Yoga asana. Another may make you crave to travel to the Himalayas, and another may make you crave for a sky ride in Disneyland. If you try to imprison your desires in a box and guard it by principles, they can explode and harm you one day. So live your life the way you are made, the way you are supposed to be. Listen to nature's call. Listen to your desires. Observe a child and learn from him. Be like a child. And
above all, don't forget to learn the art of living in the moment. But my dear friends, that's just one side of the coin. The other side is quite different and yet very popular & ancient a philosophy of spirituality that is. This philosophy stands in support of discipline. It talks about exercising more self control. This philosophy has been preached in the Bhagvad Geeta by Lord Krishna. The preaching is about the art of reinventing ourselves through mastery of mind. In the life of a human being ensconced in mental conundrum, it is pertinent to follow your heart that cries for wisdom and tells you the truth of the situation you are into. Like a mirror it reflects the myriad of thoughts and thought led actions followed by results and then result
led thoughts followed by actions it is an unending net in which we have got entwined. A philosophy which tells us that instead of following our mind like a servant, we must rather command it. If we continue to flow with the ever flowing mind, then we are already in nirvana. The question is, are we? Is there an iota of peace or bliss? If no, then it means we have to change the scenario, and take the bull (mind) by its horns. Our mind needs to be trained, it needs to be controlled, and commanded. The Meditating Kailasa I close my eyes and call for the Universal energy, and there it is. A vibration envelopes my entire body from the crown to the sacrum as each and every pore experiences a 360 movement converging to a
centre where lives the music, the tune, which makes my mass twist as if in a slow motion tango, the mudras are suddenly all over me. The perceptual music continues to reverberate, I am still, quiet, no emotions, no thoughts, I am in my heart and in my crown and a smile flashes on my face. I am meditating. The rejuvenation has set off. I travel within my body from one country to another and each time I reach a capital, the vibration stops and I get a burst of bliss which explodes on my face in the form of a huge meditating smile. I travel around my spine from top to bottom i.e. the sacrum which is the root of the axis of our body, and then travel back forth to the crown from where various pathways extend across our body to supply energy. And as I open my eyes, I smile. All I can see is beauty and love. And as I feel so, I begin performing asana, mudras, pranayams and bandhas in a state of utter joy. All this happens in a very modestly timed session and it has a brilliant rejuvenating effect on the mind and the body. And then I realize, this is the effect of the Universal energy, the Sattva. It's so practical, so simple, and so easy.
What is meditation? It is a little difficult to answer this question, for meditation has its different faces or perhaps no face at all. It is like a journey into the unknown that has been called infinity by some and spiritual by many. These some and many are meditators, and some of them are great meditators who have attained great qualities through this tool. They have understood and then described to us the laws of nature, the cycle of time, the eternal truth regarding our identity. These sages and their realizations have come out in the Vedas and many other ancient texts. One of the greatest such text known as the Swarovadaya Shastra , was narrated by the great Yogi Lord Shiva to his consort Devi Parvati thousands of years back in the lap of a mountain in the Himalayas that is known today as Mount Kailash. Yogic scriptures that date back to the times of yore tell us that there are 72,000 nadis in our body. Nadis are energy channels in which prana (life force) flows in our body. There is a network of thousands of nadis in the human body that are
interconnected (like caves under the surface of the earth). Life force or prana that determines our life and is the most vital component of our material existence flows in these nadis (subtle energy channels). We do not breathe always through both nostrils, usually one nostril is open and the other is partially or fully closed. Science calls it 'alternate rhinitis'. When we breathe through the right nostril, it means Pingala is functioning whereas when we breathe through the left nostril, it means Ingala is functioning. Breathing shifts from Pingala to Ingala every one hour. However, when sushumna becomes active, breath begins to flow naturally. The process of Yoga begins only once the three subtle channels (Ingala, Pingala, Sushumna), mind and life force (Prana) get still and come together. This process can be easily understood by someone who is a practitioner of Yoga and has experienced the above. As the synchronization of the 3 chief nadis take place, so does that of the mind and prana take place. Once the mind and prana get synchronized, mental unrest if any comes to an end and the path of Yoga becomes smoother.
PARENTING kids workout
Story by Rashmi Kumari Model: Divyansh
Yoging With Kids T
here are many benefits of learning and practicing yoga regularly. Yoga builds confidence and self esteem. It helps in improving concentration and focus. Yoga is not only good for physical fitness but also for mental wellness. It helps in promoting balance, flexibility, coordination and strength. With the help of yoga, a number of children have become calm and it has helped in creativity
and imagination as well. There are many more benefits of yoga for men, women and kids. You will have to use your imagination to make these yoga poses interesting for your child, lest the child gets bored. Imaginative stories about trips to the forest, etc. and also names of the poses like cobra, lion and tree make it all the more interesting for the children.
Easy Yoga Poses for Kids Some of the yoga poses for kids included here are standing while some are sitting poses. These yoga poses for kids are all basic in nature. The beauty of these poses is that they can also be done by people of any age. JUNE, 2017 YOGIC HERALD 67
1 CAT POSE To do this yoga pose, sit on all fours. Arch up the back completely, similar to the way a cat does when it is angry. So that the kids have fun, a hissing sound can also be introduced. Slowly let your back fall into a sway and then arch it up again.
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2 LION POSE Squat on your legs in such a way that the buttocks are resting on the calf muscles. Place your hands in front of you on the oor. Stick out the tongue as much as you can and breathe out with force, at the same time make a roaring sound. It is recommended to do this yoga exercise several times a day.
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3 COBRA POSE Doing this yoga pose is a lot of fun. To do this exercise, lie with your stomach down on the oor. The hands should be placed by your chest. Using your upper body, try to move upward/forward as much as you can. A hissing sound along with it completes the picture.
PARENTING kids workout
4 CAMEL POSE This is a simple, yet confusing, yoga pose. Sit like in the lion pose with your buttocks resting on your calves. Now slowly rise up and stand on your knees and try to reach behind and grab the soles of your feet. At the first go, it may be difficult to grab the soles, but with practice, it will become easy.
6 TRIANGLE POSE Stretching is always beneficial for children and adults alike. This yoga pose stretches the entire body well. Stand straight and spread the legs and arms to the sides. Exhale and slowly start sliding the right hand down the right leg keeping the left hand overhead. Slowly come up after holding the pose for about 15 seconds. Repeat the same on the other side. It is important to keep the back straight and shoulders, hips and knees well aligned.
7 DOWN DOG POSE To do this pose, stand with shoulder width distance between your feet. Keep your feet firmly on the ground. Slowly start bending down at the waist, till the hands reach the ground or are close to the ground. Now lean your body back slightly, so as to resemble an upside down V. You will need to hold in the position for 10 to 15 seconds, before you release the pose.
5 TREE POSE This is a great balancing posture. With this posture, you will be able to see how long you can stand without wobbling. Stand straight and find a point for you to gaze on. This will help you to focus. Exhale and place the right leg either on the left thigh or left leg calf muscles. Slowly raise up your hands to do a 'namaskar'. Hold the position as long as you can.
HERBS & WELLNESS ayurveda
Popular all around the globe for its amazing results, Abhyanga or Ayurvedic Massage has the power to restore dosha imbalances, ush out the toxins, prevent degenerative changes in the body thus enhancing well-being and longevity.
Abhyanga in Charak Samhita and Sushruta Samhita as the process of oleation therapy.
hy g
the healthy way to rejuvenate
M
assage is a familiar word all around the world since centuries and just by hearing this word, it brings a sense of deep satisfaction and relaxation on the face of the person. Although there are different types of massages being performed in various different ways like Thai massage, Chinese massage, Classic massage etc. but the Ayurvedic Massage i.e. ABHYANGA is way different and popular among all others around the globe because of 80 YOGIC HERALD JUNE, 2017
its amazing results. Abhyanga is a Sanskrit word where “Abhi” means different, contrary or against and “Anga” means movement or motion. Thus the word “Abhyanga” means doing massage with different motions. In Abhyanga, different strokes are performed both in same and different direction to the direction of body hairs. We can get the reference of
Acharya Charaka mentions in his text “Consider the body of human as the wooden wheel which becomes much stronger after applying oil and thus prevents the wear and tear. In the same manner the Abhyanga process prevents the wear and tear or we can say prevents the degenerative changes in one’s body.” As per Ayurveda , Abhyanga should be done on a regular basis by each and every individual as Abhyanga balances all the doshas (Vital forces or subtle elements which run the body – Vata, Pitta and Kapha ) . Abhyanga is one of the main therapies performed to restore dosha imbalances and also to enhance well being and longevity. This is an oil massage in which special medicated oils are rubbed gently into the skin all over the body. Sesame oil, Coconut oil or Mustard oils can also be used for self massage on a regular basis. The basic aim of Abhyanga is to restore or enhance the flow of energy by using dedication, feel of touch, different strokes and medicated oils. Abhyanga is highly recommended and valued as a daily routine. The main purpose of massaging the
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1 movement of these toxins back to their origins in the gastrointestinal tract where they can be efficiently eliminated with the help of the main panchakarma (pradhanakarma) procedures. Massage has an obvious added benefit in this regard namely the stimulation of the circulatory systems of the blood and lymph tissues. Abhyanga is traditionally performed by one, two, four, or more therapists simultaneously. We will review a few other important aspects of Abhyanga karma. Ayurveda does believe that most of the degenerative diseases and pain are caused due to imbalance of vata as they cause the obstruction in the flow of energy and thus with regular massage the vata imbalance is reduced which further gives deep relaxation and helps in proper functioning of the body system. For better results the therapist must and should apply the following four principles: 1. Dedication: The therapist must and should have the attention and
1. Shirodhara (Oil over head) 2. Steam Bath 3. Nasyam (Oil Cleansing via nose) 4. Potli Massage (Massage with herbal pouches) 5. Sesame Oil (For Self Abhyanga) 6. Herbal Oil for Massage as per your body constitution
also the intention for the treatments and have that feeling of well being for the patient / person at the time of massage. 2. Feel of touch: Is again very important. The touch of the therapist with the feeling of well being help them transfer positive energy to the patient / person at the
When the five elements combine to form the human body, they do so by creating three vital energies, or doshas (Vata, Pitta & Kapha). Vata is the most powerful of the doshas formed by the interaction of space and air which circulates blood, moves food through the digestive system and expels waste.
4. Oils: The use of proper medicated oils as per the constitution of the person or as per the need of the person is also of utmost importance. Like Dhanwantaran Oil, Narayan oil etc. If a therapist applies these four things then the outcome of the massage is very good. Usually for an Ayurvedic Abhyanga, one or two therapists are required and one massage takes approximately 48
time of treatment. 3. Strokes: The key to good and perfect Abhyanga is applying proper strokes or movements as per the direction of the flow of energy.
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HERBS & WELLNESS ayurveda
procedure of Panchkarma, problem of cardio vascular system and other such problems. Abhyanga in daily routine Ayurveda advices Abhyanga or self massage as a part of daily routine in order to maintain the health of an individual. Similarly for self Abhyanga on regular basis the following oils like Sesame oil for vata prakruti person, Coconut oil for pitta and Mustard oil for kapha prakruti person will yield better results.
4 Bene ts The benefits of Abhyanga are: 1. It reduces stress. 2. Gives immense relaxation. 3. Strengthens and re vitalizes the whole body. 4. Regulates proper metabolism. 5. Detoxifies the body. 6. Stimulates the immune system of the body by improving the flow of lymph. 7. Rejuvenation 8. Calms and strengthens the nervous system of the body. 9. Enhances the proper flow of energy. 10. Protector and preserver. 11. Improves and tones the flexibility of the muscles. 12. Brings luster to the skin.
13. 14. 15. 16.
Stimulates blood circulation. Induces good sleep. Balances all the doshas. Prevents degenerative changes of the body. 17. Induces well being and longevity. Indications Due to the above mentioned benefits, Abhyanga is thus prescribed in case of vata related problems (80 types of vata disorders), in case of weakness, Infertility, diseases of joints, muscles problem, nervous system disorders, degenerative problems, psychological problems, musculo skeletal disorders, Gynecological problems, as a rejuvenation, as pre
Self Abhyanga has the power to nourish the skin and bring luster, reduce the Vata imbalance giving deep relaxation and helping in proper functioning of the body system.
Apart from the benefits of skin luster and skin nourishment, the oils transmit their own qualities to the body at a very deep physiological and psychological state by self massage. Thus it is very good for all (younger, middle aged and older people). As mentioned, Abhyanga is mainly balancing the Vata dosha therefore we are using the warm oils which have the qualities like – Snighdha (unctuous), Guru (heavy), Mrudu (soft), Warm, which is exactly opposite to the qualities of Vata i.e. Ruksha (dry), Laghu (Light), Sheeta (Cold), Khara (rough), Sukshma (Minute), Chala (Moving). Thus due to the opposite quality, the Abhyanga balances the Vata dosha and is beneficial. Procedure for Abhyanga (Self-Massage) Abhyanga Self Care can be done daily or at least thrice a week for 15 mins, in the morning hours approximately half an hour before the bath . One should use the oils suggested for their Ayurvedic Constitutional Type. Pour some (30 ml 40 ml) of this oil into a small bowl. Warm the oil by placing the bowl over the vessel containing hot water, for
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1. Remove your clothes and sit in a relaxed position on a small stool or on towel placed on the floor. Apply oil to the entire body initially and not massage, then follow the steps for massage. Apply these estimated amounts of oil to each of the following areas: v Head, Scalp, and Neck 10 ml. v Hands, Arms, Shoulders 5 ml. (each for left and right) v Front Torso 5 ml. v Buttocks and Back 5 ml. v Legs and Feet 10 ml. (each for left and right)
Additional warm oil should be applied as the massage proceeds. 2. The massage should be done with the ball and palm of the hand and not with the fingers. Try to use circular movements over joints and up and down strokes over long bones. Apply moderate amount of pressure so that heat is generated from the strokes except over the heart and abdomen where gentler pressure is to be applied. Start with the head and go in descending order down the body. 3. Start with massaging the head, using vigorous and rapid front to back and up and down movements, as accurate as one can. Spend up to 2 minutes on the head. 4. Then massage the face and ears, which are massaged by rubbing between the thumb and forefinger. Try to add small amounts of warm oil as you massage each area. 5. After that, massage the neck and throat region, again using up and down strokes.
both sides of the body. Create your own rhythm. For example, try massaging with up and down strokes for 5 strokes and with circular strokes for 5 strokes. Feel the most suitable movement and stay with it throughout the massage. Remember to massage both the front and back aspects of each arm and include the fingertips and fingernails (significant!) 7. Then coming to chest region, massage the chest in gentle, circular and clockwise direction. Use around 10 15 strokes. Follow the same movements for abdomen as being used for the chest. 8. Massage the spine, back and ribs as much as one can reach. 9. The buttocks can be massaged using a mixture of round and straight strokes. 10. The legs are massaged in a similar manner to the arms, like circular movements for knees, ankles and up and down movements for long bones. Use both hands to massage each leg and do the front and back region.
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11. Finally, the feet are massaged. The feet are one of the vital areas to massage and should be massaged thoroughly. Using the ball of your hand, massage the bottom of the foot vigorously for 1 2 minutes. Then do the same for the top of the foot too. Massage the toes, web spaces, and toe nails. 12. Following the massage, take a shower or bath using a mild soap 30 minutes after massage. By Dr. Arindham Chatterjee
6. The massage should be in a recurring, synchronized manner using alternating circular movements for joints and straight movements for long bones. Massage the shoulders, arms and hands on
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