People are finally starting to realise the serious effects of malnutrition and lack of exercise on themselves and the younger population. Now there is great awakening to keep fit in order to remain awake,alert and smart so that they can effectively live in this modern world and compete with others .The awareness is towards the risk of heart attacks ,rise in blood pressure ,increase in type 2 diabetes which are caused by fatty deposits within blood vessels of fatty cholesterol due to non and proper digestion due to lack of adequate exercise. Uptill now these were limited to largely the elderly people but now children and young grown ups are also feeling the bad effects in large numbers causing anxiety.
The stress on eating good nutritious food is increasing but the opportunities of physical exercises in classes in schools is decreasing .There is very little scope and attention given on games and sports. Walking has almost disappeared,there is very little riding on cycles and playing in courtyards in houses, which all are effecting body flexibility and muscle building and bringing disorders in both body and mind.
Keeping fit can be achieved by 1.physical exercises 2.aerobics ,3.physical therapy 4.stretching 5.dance 6.music,7.sports and outdoor games and lastly 8.yoga. It is therefore emphasised that elders should draw attention of youngers and children to take up above items seriously according to their taste and requirements to keep their bodies and mind fit so that they can rise and achieve any and every thing with least effort. It gives much pleasure in becoming healthy both i n body and mind.Health is wealth.
Now coming to yoga, which has come to every country from Asia.. Yoga has physical exercises as well as breathing exercises There are various asanas and pranayams Recently the teachings by swamy Ramdevji of India has become very popular and this programme is available on Cd,s and on television and internet..The other common technique is Buddhist Zen. .In all yoga side by side with exercises, the breathing technique is very important which consists of normal breathing , inhaling and exhaling of breath and pulling belly inside
while exhaling and pushing it outwards while inhaling..It is easy to judge when to inhale or exhale by natural movement with each exercise and where in doubt ask the yoga teacher. If this is not done correctly, the exercises may have harmful effects. When in an exercise there is no movement of belly is involved, normal breathing is done.
The pranayams done for yoga are normally of five types as per instructions of Baba Ramdev ji.,1.anulom-vilom,2.kapalbhati,3.ujjaini ,4.bhaya,5 udgeeth .Pranayam is also done by controlling breath for spiritual benefits to control mind by making it still and calm and for awakening kudalni energies to achieve your goal of lasting happiness and bliss of God and have eternal anand and peace of mind.
The physical yoga consist of physical exercises with breathing technique asanas There are mainly three types of yoga exercises,1.standing,2,sitting,3.lying.These are to be done one after another and then followed by shav asan ie resting posture in liyng down position.These yogas are good for health and can be practiced by all children above five years,adults and seniors with ease to keep fit, with following points to be taken care off :\.
1..The yoga should be learnt from yoga guru or teacher
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2.The various Asanas are meant for different type of persons.i.e 1.fatty 2.slim.3.weak 4.healthy 5.male 6. female and 7.those suffering from certain diseases just as heart problem, diabetes. stretched muscles or nerves etc. and different for children,young and seniors.The
yoga exercises help in keeping mind and body fit and in restricting diseases to minimum and sometimes it may help in curing some of the diseases
3.It is considerd safe and sufficiant to do yoga only five day in a week as it is normally not possible to do it daily due to unforeseen circumstances.
4. As excess of everything is bad, in yoga each and every exercise be done 3 to 5 times only in a day.
5.In yoga , exercises be imited to3 to 5 in each of standing, sitting and lying positions.These be selected to suite the requirments of particular person ,,this can be done with help bf yoga guru.and one should not add other exercises by himself.
6.The yoga exercises can done in two modes 1. gentle 2.fast way and three or five times each depending upon time constraint and how fit you are feeling But in case of shava asan (resting mode) be done slowly and in gentle made and not hurriedly..
7.The important differences between physical and yoga exercises is the breathing technique in each case is to be watched and where the belly goes in ,it be taken further by pulling the muscles in and exhaling the breath outwards and belly goes upward ,then inhaling is to be done with the exercise.This also helps in purifying both mind and body.
8. If we imagine that while inhaling you are absorbing all good things from nature and while exhaling imagine that you are throwing all bad things and evil from your body you are purifying your heart and body , this will help you spiritually.
9.Yoga Is also.useful in controlling malfunctioning of parts of body and sometimes to control and cure certain diseases .Special asanas and yoga exercises are prescribed by yoga teacher and tese are tobe done under constant guidance of the teacher as to the exercise and the ,number of times it has to be done and how many times a day so as to give relief.
10.It is ver important to do shava asan whenever you feel itred doing exercicise and at the end of each session.
11.Some asanas and yoga exercises should not be done by persons who are suffering from certain ailments and diseases and you should ask the yoga teacher about them and who will tell you not to do certain exercises which you should not even try to do as they will be harm ful...
12.In the begining get your exercises checked regulary every day for a week ,then once a week and then once amonth and then once in three months upto one year and then
only if any exercise gives trouble.Exercises can be added or subtacted due to aging.The elders are advised not do a particular exercise if it gives pain and should consut l a yoga guru.It is hoped that keeping in view all above factors, one can keep him fit by taking regular nutritious ddiet and by doing exercises.regularly.
Avdhesh Kumar Mathur.
