Yoga for Seniors

YOGA – AN INTRODUCTION

What is Yoga ?
The word Yoga is derived from the sanskrit verb ‘Yuj’, which means to join. Yoga means the joining or union of an individual with the supreme reality, ie. the Brahman. Yoga is a whole discpline consisting of many parts or components called ‘Angas’ or limbs. These angas are not steps of a ladder. Angas are separate but inter-related parts like the petals of a lotus. The angas differ according to each school of thought. Patanjali’s Yoga Darshan, written by Patanjali is possibly the oldest text on Yoga dating back prior to 200 B.C. Patanjali’s system of Yoga consists of eight parts (Ashtanga Yoga) - Yoga of eight limbs also known as Hatha Yoga. Ha and Tha are symbols. Ha means the sun and Tha means the moon. Sun and moon are the indicators of duality of the world. Since Yoga science teaches us how to keep a balance in a life full of dualities it is called Hatha Yoga.
In Ashtanga yoga, an eight-fold path is advised for the upliftment of body , mind and spirit. These parts are:
Yama - the rules to be followed by the aspirant while living in society.
Niyama - the set programme to be adopted by an aspirant for his personal development.
Aasana - a steady and pleasurable psycho-somatic pose (ie. one involving body and mind together). Asanas are countless in number.
Pranayama - the lengthening of period between inhalation and exhalation (expansion of Prana) as also disciplining the entire process of respiration.
Pratyahara means withdrawal of senses.
Dharana means fixation of the mind on some object. Normally the mind is restless by nature and shifts from object to object. In Dharana, the mind is directed towards a single object.
Dhyana means meditation, ie. continuation of one-pointedness of the mind on the object. When the mind is trained to fix itself on any object ie. perform Dharana, it gets the power to concentrate in an unbroken flow on that particular object. This is known as Dhyana.
Samadhi means self realization or complete absorption. This is the ultimate aim of Yoga in which the mind reaches the highest bliss.

Yama, Niyama, Asana, Pranayama are clubbed together as Bahiranga Yoga (outer yoga) and are practiced for mental and physical health. The practice of Bahiranga Yoga helps the aspirant attain allround health of body and mind and also enables him to achieve success in Antaranga Yoga. Dharana, Dhyana and Samadhi are considered part of Antaranga Yoga (Inner Yoga). Pratyahara (withdrawal of the senses ) is considered by some as a bridge between Bahiranga and Antaranga Yoga.

What is Health ?
The World Health Organisation has given an apt definition of health: “ Health is a state of well being - physical, mental and social; it is not a mere absence of disease or complaints.” Health or well being depends upon nourishment, activities (physical and mental) and rest. If any of these is excessive or meager, there is an imbalance which leads to ill-health. Health depends on five main factors viz. genetic endowments, environment, intake of food, thoughts, emotions etc., activities of all kinds and rest. Yoga influences the last three factors beneficially. Hence, adopt as a way of life and practice it regularly as per your capacity and needs throughout your life.

Difference between Yogabhyas and Physical Exercises:
Regular Yogabhyas develops self confidence, boosts vitality and induces a feeling of stability – it improves the health of the body and mind. Yoga is not a kind of physical exercise. The objectives of different types of exercises such as sports, wrestling, athletics, judo, gymnastics etc. are to achieve health, strength, speed skill, dexterity, agility, cardio-vascular efficiency, competence etc. However, the objectives of Yogic practices is quite different. Yogic practices results in an improvement in the tone of the vital organs and important muscles. It increases one’s neuro-muscular coordination and helps in achieving integration of body systems and personality. Our daily chores, instead of appearing to be a burden, become easy and pleasant. In physical exercises, the emphasis is on maximum use of energy. In yogabhyas, on the other hand, this is to be avoided consciously. Minimum expenditure of mental and physical energy along with slackening of effort is the keynote of the technique of performing the Asanas. As one’s age advances, there is no better and easier method than Yogabhyas for maintaining the health of the body and mind.

Who can perform these Asanas ? The answer is: excepting small children and insane people, all – weather adolescent, young , old or very old according to their condition and capacity. They may even be diseased or very weak, yet they can practice Asanas. One’s sex, religion, culture, nationality or occupation does not come in the way of practicing Yoga. Any willing mature person can practice Yogabhyas.

Patanjali’s yoga sutras related to Asanas emphasizes Sthiram Sukham Asanam meaning Asanas are steady postures affording pleasure. While in a Yogic Asana, one should experience pleasure - both physical as well as mental. For this Patanjali has suggested that while getting into or maintaining an Asana, one should minimize efforts – (Prayatna shaithilya). Asanas should be performed with ease. There should not be any conscious efforts for this. Also, the mind should be fixed on the infinite one (Ananta).

Differential (Partial) Relaxation : While performing Asanas one should “practise differential relaxation”. In any Asana, some parts of the body – certain muscles – are actively involved in achieving the posture. Differential relaxation means relaxing those parts and muscles of the body that do not actively participate in the Asana. Eg. in Bhujangasana, the lower part of the body, from toes to the waist , lies on the floor. The upper portion is curved up with the help of back muscles. So practicing differential relaxation in Bhujangasana means totally relaxing the muscles of the lower part of the body, the arms, the face etc. Long and regular practice of Conscious Differential Relaxation (CDR) will lead to Unconscious Differential Relaxation (UDR). Only those who master the application of differential relaxation will get real pleasure and joy out of the Yogic practices.

Pranadharana (Fixation of the mind on the breath) is an essential part of the Asana technique. Pranadharana is the most simple yet effective method of engaging the mind, making it pointed and preparing it for meditation. Prana means breath and Dharana means fixation of the mind. While practicing Pranadharana, the Yoga aspirant has to fix his / her mind on the incoming and outgoing breath. The mind is thus trained and conditioned.

Guide lines to be observed when practicing Asanas.
Time of practice: Asanas may be practiced at anytime of the day except after meals. There should be a gap of atleast four hours after a meal. The best time , however, is brahmamuhurat – two hours before and including sunrise. In the evening, the two hours around sunset are also a favourable time.
Place of practice: Practice in a well ventilated room where it is calm and quiet.
Blanket and clothes: Use a folded blanket of natural material for the practices as this will act as an insulator between the body and the earth. Do not use a mattress , which is spongy and filled with air as this does not give sufficient support to the spine. During practice it is better to wear loose, light and comfortable clothing.
Asanas are not competitive: even when performing in a group, never compare yourself with others. Be aware of your limitations and never ever exceed your capacity. Gradually, with practice, Your body’s flexibility will increase and you will perform the Asanas better.
Slow and controlled movements (no jerky movements) and co ordination with breath: Quick , sudden and jerky movements for attaining and releasing the posture may be harmful and painful and also use up excessive energy. Asanas are meant to induce calmness in the mind and body, hence they have to be performed slowly with full awareness. Asanas aim to slow down breathing to improve exchange of oxygen and carbon dioxide. The muscles have to be stretched in a relaxed manner.
The importance of relaxing muscles: Muscle in our body is never completely relaxed; it is in slight contraction state called muscle tone, which is essential to respond to stimuli. The posture of our body depends on the tone in the muscle. Most forms of exercises tend to contract the muscles (Isometric contraction). During Yogasanas muscle contractions are isotonic ie. when the muscle is stimulated, muscle length changes, but the tone remains the same. Yogasanas emphasise on stretching and strengthening the muscles (Isotonic) . In asanas, muscles are stretched by assuming various body positions which apply an elongation to a particular muscle group. Stress-induced tautness of the muscles can be eased with the practice of various asanas.
Awareness: Be fully aware of the asana being performed and focus on breathing. This helps achieve clarity of thought and one-pointed concentration.
Maintenance of the final pose: In the final pose, specific muscles and organs of the body are influenced. Certain organs are given the best possible squeeze or massage and extra blood is directed to or removed from those regions. This period of immobility is the time when profound and beneficial changes occur in the body. Deep states of concentration can be reached if the asanas are held for extended periods of time. Correct breathing at this time enhances the effect of the asana by increasing the squeeze / massage, stimulating the exchange of oxygen and carbon dioxide in blood.
Relaxation after completion of the asana: As important as the asana itself. The organs and muscles return to their normal shape. They are flooded with an influx of purified blood that has been squeezed out during the asana. Respiratory and circulatory systems come back to normal.
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