YOGA IS one of the most precious gifts from the Eastern tradition. This Indian traditional practice is over 5,000 years old and was brought to the Western World in the early 20th century by various swamis. It is a multifaceted, spiritual discipline which seeks to integrate the activities of mind and body into one harmonious whole.
The best known form of yoga is hatha yoga - a technique which co-ordinates conscious breathing with slow, smooth and definite patterns of movement and postures.
Yoga is no longer being perceived in the Western World as being in the realm of cult and fad but as a valuable tool of health promotion. It has become so popular in the United States that there are now 18 million practitioners as compared to six million in 1994. Its popularity is, I believe, attributable to it being safe, simple, satisfying, surface (non-invasive) and suitable for all age groups.
Despite this attractive picture of yoga, prospective students of (hatha) yoga are sometimes deterred by the dexterity of seasoned practitioners and wrongly assume that they too are required to perform such ambitious feats. It is true that with regular practice anyone will improve their range of movement but the benefits derived from yoga do not depend on dexterity or forceful movements. In yoga we simply pay attention to the breath, while controlling the pace and smoothness of movement.
Each movement is taken effortlessly to a comfortable range, where the body is held in that posture while the muscles gently relax. There is usually a single slow inhalation or exhalation accompanying each movement executed. Whether one inhales or exhales will depend on the particular movement being executed. The postures have names (asanas) and each is said to have a particular beneficial effect.
Some yoga postures (asanas) appear to stimulate circulation of blood and increase the rate of metabolism. The profuse sweating which often accompanies repetition of seemingly simple yoga asanas is difficult to explain using western (conventional) wisdom.
Many who practise yoga report better health. The practice of yoga has been designated a mind/body technique because it leads to greater integration of mind and body (enhanced interactions between mind and body in a way that has a powerful, positive effect on physical, emotional, mental, social, and spiritual well-being").
PHYSICAL
All parts of the body appear to benefit from the regular practice of yoga. There is soon an obvious increases in flexibility, muscle tone and strength. Later stamina and endurance increases. Balance and poise are enhanced. Breathing becomes more efficient. Asthmatics and persons with arthritis have benefited from the practice of yoga. Hypertension is more easily controlled. Many practitioners report enhanced bowel elimination.
MENTAL
Concentration improves from the practice of this technique and if properly executed, yoga exercises (asanas) are associated with feelings of deep relaxation. Immediately after the practice there may be increased alertness accompanying the relaxed feeling (restful alertness as often felt after meditation). Many persons report deeper more efficient sleep with regular practice of yoga.
SPIRITUAL
With greater comfort in the body and peace of mind comes a willingness to look beyond the narrow definition of self to experience something larger and greater. Thus the spiritual dimension of ourselves 'takes a boost' from our practice of this ancient art.
Most persons who practise regularly (30-60 minutes daily) seem to become more relaxed, at ease, happy and more and in touch with themselves. Athletes and entertainers, artists are increasingly among those who are turning to yoga to complement their efforts at performance enhancement.
Yoga is not entirely risk-free. Improper practice of yoga has lead to problems. Cases of injuries are increasing in countries where the sudden increase in interest has outstripped the supply of trained and experienced teachers.
Caution should be exercised in practicing yoga from television classes without prior training.
When practising in a group setting, pay attention to your own body and never to the person beside you. Never try to compete; each person's body is different in structure and therefore in what is possible or desirable. A good teacher will know what you are capable of at each stage of your progress.
Some postures should be avoided or assumed with caution by persons who have been diagnosed with certain medical conditions which include any previous back or neck injury, hypertension, any disorder affecting the balance. Medical advice should be sought before undertaking any physical activity even one as measured as yoga.
For the session, wear loose-fitting clothing, preferably long pants with elastic at the waist. Avoid eating during the 3-4 hour period leading up to each yoga session. In the cooler months, toss a towel over the shoulders after practising to avoid too sudden cooling of the body. Practise yoga regularly and it will become easier every time you come back to it. Continue to practise and see if it lives up to its reputation of adding years to life and life to years.
- Dr. Sonia Davidson is a medical practitioner who also practises integrative medicine.
