1. Drishti (focus, Insight, Gaze, Vision, Drishti) :
Drishti is a Sanskrit word that comes from yoga. The practice of Dristi is a gazing technique that develops concentration and teaches you to see the world as it really is. In yoga drishti is a point of focus where the gaze rests during a posture , breathing and meditation practice--gazing outward while bringing awareness inward.
Key Points :
- A drishti allows the mind to focus and move into a deep state of concentration. And the constant application of drishti develops ekagraha, single-pointed focus, an essential yogic technique used to still the mind.
- Using a drishti is especially helpful if you are holding a posture for an extended period of time, and will be enormously helpful while practicing balancing poses.
- A drishti is commonly used in meditation to focus and concentrate the mind. The most useful drishti points used are the breath and the third eye center. External focal points can also be used, such as the tip of the nose, a candle or mandala.
2. Yoga Asanas (Yoga Postures) :
Yoga Asana is a Body posture, it is a Sanskrit word used to describe a position of the body. Patanjali, the founder of Ashtanga Yoga defines asana as "Steady and comfortable posture". Traditionally many asanas are practiced in Hatha Yoga tradition, primarily to achieve better physical and mental health.
Key Points :
- Asanas have deep impact on the entire body and mind complex, it affects different systems in the body like muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine, nervous system.
3. Yoga Pranayama (Yogic Breathing) :
Yoga Pranayama has been constituted by two words: Prana + Ayama. Prana is the vital force which pervades the whole cosmos. Prana is more subtle than air and can be defined as the energy essence that is within everything in the universe. Prana is the principle of development and sustenance both of the nervous and cellular tissues of the body and the mind.
In the process of breathing when the prana air is inhaled, definite action takes place. One is related to the ingestion of oxygen into the alveoli and the other to the ingestion of the nervous energy into the brain system. Ayama means to control or to give a rhythm or a definite flow. In this sense Pranayama may be defined as a process and technique through which vital energy can be stimulated and increased: and this brings about perfect control over the flow of Prana within the body.
Key Points :
- Pranayama practice provides freedom from negative and harmful mental conditions like anger, depression, lasciviousness, greed for money, arrogance etc.
- With pranayama fluctuations of mind are controlled and it prepares the mind for meditation. With practice of pranayama, you will start experiencing lightness of body, feeling of inner peace, better sleep, better memory and better concentration whereby improving the spiritual powers/ skills.
- Better functioning of autonomic system improves the working of lungs, heart, diaphragm, abdomen, intestines, kidneys and pancreas.
4. Dhyan (Meditation)
The word meditation, is derived from two Latin words : meditari(to think, to dwell upon, to exercise the mind) and mederi (to heal). Its Sanskrit derivation 'medha' means wisdom.An ordinary person may consider meditation as a worship or prayer. But it is not so. A focus is used, such as a candle flame, a Manthra or the rhythm of the natural breath. The mind will go out again and again, but the meditator gently brings it back to the subject of concentration. Thus, Meditation means awareness. Whatever you do with awareness is meditation. "Watching your breath" is meditation; listening to the birds is meditation. As long as these activities are free from any other distraction to the mind, it is effective meditation.
Key Points :
- Meditation is one of the most natural and yet most profoundly rewarding of all human activities. It connects you with your own inner powers of vitality, clarity, and love. When done deeply, it also connects you with God and His infinite joy.
5. Shithilikran (Relaxation) :
Yoga Asana ,Yogic Deep breathing , Meditation and Yog nidra are Four key for Physical, Mental and Spiritual relaxation.
(a) Asana : Some yoga poses ( Shavasana , Advasana , Jyestikasana , Balasana , Matsya Kridasana , Makarasana etc. ) are especially helpful for relaxing both mind and body. Integrate these poses into the end of your yoga workout, or simply use them whenever you need to rest your body and quiet your thoughts. Both beginners and more advanced yoga practitioners will find these poses relaxing and refreshing.
Key Points :
- Relaxation poses offer physical, emotional and spiritual benefits. The best known relaxation pose is savasana, or corpse pose. This is the pose that is done at the end of most yoga classes.
(b) Yogic Deep breathing : It is one of the best ways for Physical , Mental and Spiritual relaxation. This is because when you breathe deeply it sends a message to your brain to calm down and relax. The brain then sends this message to your body. Those things that happen when you are stressed, such as increased heart rate, fast breathing, and high blood pressure, all decrease as you breathe deeply to relax.
Key Points :
- Yogic Breathing is a good way to relax, reduce tension, and relieve stress.
- Yogic Breathing is easy to learn. You can do them whenever you want, and you don't need any special tools or equipment to do them.
(c) Meditation : It's a mental/spiritual technique for relaxing the mind. Its objectives are the subconscious mind free from compulsive habit to think incessantly. Spiritual meditation is used to know the pathway to Divinity. We can increase power of our subconscious mind.
Research has shown that Meditation can contribute to an individual's psychological, spiritual and physiological well-being. Meditation gives you a sense of great clarity of consciousness that allows you to identify with the mental, physical and emotional being.
Key Points :
- During deep meditation, our body reduces cortisol and lactate, as well as stress system.
- The slow, steady breathing of meditation can help reduce depression, irritability, moodiness, anxiety, stress.
- Personal and spiritual growth may occur though a deep meditation. Regular practice of meditation affects in a positive way of one's behavior and thinking. Regular meditation increase production of "feel good" hormones such as serotonin and endorphins, providing a natural "high." You can see positive sides of life through meditation and able to think positively.
(d) Yoga nidra : It comes from the Eastern traditions and is also known as 'Yoga Sleep'. It is however, not about falling asleep but inducing a state of deep relaxation and inner awareness. Yoga Nidra is a very powerful physical and mental relaxation technique. It soothes the body and helps to release the mind's busyness with its often confusing and contradictory thoughts. It helps to resolve mental issues. If done on a regular basis it is also known to be beneficial for people who have physical pain and disabilities. The practice of Yoga Nidra relaxes, rejuvenates, and rebalances the mind, body and spirit.
Key Points :
- Yoga Nidra may have untold benefits that go beyond the therapeutic. Yoga Nidra helps harmonizing two hemispheres of the brain and the two aspects of autonomous nervous system viz. sympathetic and parasympathetic. The rotation of body awareness stimulates different parts of the brain that control each and every body nerve. When you are aware of each part of your body, you are actually massaging the corresponding part in the brain as well. You establish the connection between the body and the mind. The impressions in the subconscious are brought to surface, experienced and removed. Thus, the fixation of awareness to the body is replaced with the awareness linked to subtler aspects of prana and spiritual dimensions.
6. Yoga Aahar (Yogic Diet) :
Yoga Asana ,Yogic Deep breathing , Meditation and Yog nidra are Four key for Physical, Mental and
Yoga Aahar or Diet plays an important role in the routine of yogic lifestyle. The ancient Yogis were well aware of the value of dietetics. The yogis knew that while food habits could condition the body and the mind, inversely, also certain physiological and psychological states could create an appetite for certain foods. To follow a Yoga diet, one need not necessarily be a Yoga practitioner; a desire to live a better life by following a diet is all required. Yoga diet has been proven over thousands of years to build strong bodies and minds.The yogic diet is a vegetarian one, consisting of pure, simple, natural foods which are easily digested and promote health.
The balanced Yoga diet for the common men should be spaced by an interval of four hours between each meal. Breakfast, while practicing serious Yoga asanas, may consist of milk, a little of whole wheat preparation, honey and dried or fresh fruits. At noon, lunch can be made of a vegetable soup, preparations from grains, fresh green vegetables and roots, salads and fresh curd or buttermilk. In the evening, the practitioner can take fruit juices, nuts and a small quantity of whole wheat preparation or other grains may make up what is generally light refreshment. Dinner is to be taken at least 2 hours before going to bed and the menu should include preparations from grains, green vegetables, dairy products, and juicy fruits. The ratio for the composition of meals in a Yoga diet may be, grains to contain 30 per cent of the calorific value needed for the individual, vegetables and roots 25 per cent, dairy products 20 per cent, fruits and honey 20 per cent, nuts to counter the balance of 5 per cent for a wholesome (Sattvika) diet.
Key Points :
- A yogic diet helps to harmonise the tridoshas and trigunas. It calms the mind and emotional imbalances can be controlled. It promotes long life and vigour. A yogic diet develops intelligence and increases the memory. It develops overall wellbeing and sound health.
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