By Dr. Rita Khanna
The human cell is one of the most basic units of life. There are millions of different types of cells. In any living being, at any given moment, some cells are being born, some cells are growing and maturing, and other cells are degenerating and dying. When the process of degeneration exceeds the other two processes, then the ageing process is set in.
In order to stop the ageing process, each degenerating cell must be replaced with a new cell; and irreplaceable cells must be repaired adequately. A properly planned Yoga program, if followed with sincere and regular application, will reverse the characteristics of age, and give one a new lease of life. Before we get to know about the Yogic management of ageing, we must know – what is the definition of old age?
DEFINITION OF OLD AGE
Stiffness, immobility, tension, insomnia, fatigue, weariness, inadequate blood circulation, flabby muscles, poor skin tone, obesity, senility (poor memory), depression, and fearfulness are all characteristics of old age.
YOGIC MANAGEMENT OF AGEING
Yoga has a threefold role to play in the management of the ageing process. Firstly, it helps to improve longevity. Secondly, it helps to alleviate the problems of the aged – physical, mental, emotional, and social. Thirdly, Yoga provides older people with a positive direction in life. Therefore, the first principle in Yogic management is to delay the onset of ageing, and its associated problems, starting with young adults. The second principle is to maintain the health and happiness that older people already have. The third, and most necessary principle, is to alleviate the already existing problems of old age. This major task can be achieved using three tools viz – Yogic practices, Diet and Lifestyle, and Changing Attitudes, with the aid of various Yogic techniques.
1. YOGA PRACTICES
To regain health and vitality, the right combination of Yogic practices, breathing and relaxation techniques, can, to a large extent, correct most of the problems associated with ageing. The selection of practices depends upon the particular problems and the capacity of an individual.
YOGASANAS
Asanas, such as flexibility exercises, leg rotations, cycling, Pavanmuktasana from a supine position, Vajrasana, Majariasana, Shashankasana, Surya namaskara, Sarvangasana, Vipareeta karani asana, Tree pose, one forward bending, one backward bending, one twisting asana, every day, and Shavasana are particularly helpful in the prevention of ageing.
Amongst the Shatkarmas, Neti and Kapalbhati can be practiced every day. Kunjal, Laghoo prakshalana and Trataka should be done periodically. Drinking two glasses of warm water, plain or salted, every morning, and performing at least three of the Asanas for Shankhaprakshalana will keep the digestive system in shape.
Yogic practices increase the life span, and the quality of life, by decreasing the metabolic rate, decreasing the respiratory rate, and oxygen demand, providing total relaxation of the body, conscious mind and subconscious mind, preventing leakage of Prana, and aiding in the regeneration of Prana. Yogic practices and Shatkarma can also stop the disease process, thereby reversing, or slowing down, the process of ageing.
PRAYANAYAMA
Omkar, Bhramari, Sheetli, Ujjayi, Nadi-shodhana, and Abdominal breathing practices are highly recommended.
Pranayama keeps the body free from accumulated tensions and toxins; and it revitalizes the brain, the nervous system, and the Pranas.
RELAXATION TECHNIQUES
Among the various Meditation practices, Yoga-nidra provides relaxation at the conscious, subconscious, and unconscious levels. Antar mouna is important for reviewing and letting go of old memories and detaching oneself from the past. It can be performed by itself, or combined with other practices, such as Japa and Ajapa japa. Trataka improves the mental faculties and trains one in how to internalize the mind. Hridayakasha dharana is beneficial for purifying the emotions, and Chidakasha dharana assists in expanding the consciousness.
MANTRA JAPA
Mantra japa is essential because it works on all the five koshas, or levels of the body – physical, mental, pranic, psychic, and blissful. Similarly, Seva or service, Bhakti or devotion, Satsang and uplifting reading, help to change, and focus, the attitude and lifestyle, in a positive direction.
Relaxation techniques provide a time for resting and rejuvenating the nervous and endocrine systems, and for generation of Prana in Pranamaya Kosha. The brain is revitalized, and the memory loss and senility, associated with old age, are prevented.
2. DIET AND LIFESTYLE
The next tool that Yoga uses is diet and lifestyle.
DIET
• According to Yoga, a vegetarian diet keeps the mind and body healthy. A vegetarian diet is easier to digest, and it is nutritious. This diet is also good for the heart, as it is low in cholesterol and saturated fat. It includes fresh and dried fruit, fresh seasonal vegetables, and edible green leaves, whole grain cereals (wheat flakes), whole wheat bread, unpolished rice, nuts and seeds (especially, almonds, sesame seeds, and sprouted seeds), honey, dates, jiggery, and dairy products, such as milk, curd, and buttermilk. It is easily digested and supplies maximum energy. It does not strain your digestive system and promotes overall health. A Yogic diet plays an important role in keeping the weight down, the bowels moving, and the Pranas high.
• Regular mealtimes should be maintained, and snacks or eating between meals, should be discouraged. The stomach should be kept partially empty, not stuffed to the brim, to enable peristalsis or effective churning motion of the food. Food should be considered as Prasad, or from the grace of God, and consumed with the attitude of offering it into the Yajna, or sacrificial fire.
• Fasting, or eating only fruit one day in a week, rests the digestive system, and assists in the regenerative process.
LIFESTYLE
• The Yogic concept of correct lifestyle depends on regularity in activities, like eating, Sadhana, resting, and sleeping.
• A medium-paced lifestyle, varied activities, avoiding extremes of any kind, togetherness in family life, and expansion of awareness from ‘me and mine’ to ‘us and ours,’ and beyond.
• It is important to maintain physical, financial, and emotional independence.
• Cultivating a hobby, taking up light sports, such as swimming, which brings one, closer to the element water.
• Brisk walking, with breath awareness, spending time with children, keeping pets, bringing uninhibited laughter into daily life, taking vacations, changing the environment, and being with nature, are some practical ways to put these concepts into practice.
• It is important for older people to understand and accept the changes in the body, and to try to remain physically and mentally active in a creative manner. One should be as diligent in the practice of Yoga, Meditation, and study, as one was in a job.
3. CHANGING ONE’S ATTITUDE
• The third tool of changing, and adopting, a positive attitude is most important. By practicing Yoga sincerely, with faith and with regularity, the personality automatically starts to change.
• Extend help to your youngsters, but do not impose yourself.
At this stage, it is also the duty of grown up children to take proper care of their parents; and they should not forget that these older people have brought them up, by facing many difficulties. These seniors have given them protection and education. Now is the time for them to shower all the love that their parents deserve. In fact, the older generation has a wealth of experience to offer, and if the children can utilize this knowledge, they will benefit greatly. A little love and care can make elderly people bloom happily.
• Analyze the years lived. Try to work out the aim of life and to realize that goal.
• The concept of the four Ashramas in life – Brahmacharya, Grahasta, Vanaprastha, and Sanyasa are very useful in providing a positive direction for older people. It says that the third station in life, Vanaprastha Ashrama, is intended for a gradual withdrawal from the external world, and obligations, in order to turn inward on a spiritual journey. Balance the chariot of life equally on all the four wheels of Artha (financial fulfilment), Kama (emotional fulfilment), Dharma (social fulfilment), and Moksha (spiritual fulfilment). Seva, Bhakti, and Satsang, when practiced in their true sense, are excellent ways to bring these Yogic concepts into real life.
SIMPLE YOGA BREATHING PRACTICE
This simple exercise can reduce stress, teach mindfulness, and relieve spinal compression.
Lie on your back, knees bent, and feet flat on the floor. Keep knees and feet hip-width apart, hands by the side of the body, and palms facing upward. Be comfortable (you can use a small pillow to support the head if you want).
1. Close the eyes and observe your natural breath…
2. You will notice that your stomach is moving up and down with each breath…
3. As you inhale, it is rising… as you exhale, it is falling…
4. Take slow, deep, unforced breaths…
5. Avoid straining to increase the length of inhalations or exhalations…
6. Keep watch on each breath…
7. Do this practice 10-12 times …
8. When ready to come out of this position, roll onto one side, and sit up as slowly as possible.
CONCLUSION
A positive, mental attitude can actually reverse the ageing process, by stimulating the nervous system. We can achieve this by providing ourselves with an interesting and stimulating environment – continually trying to expand our knowledge, understanding, and wisdom. By inculcating a sense of wonder and interest in life, setting aims and goals to pit ourselves against, we will live life with a sense of purpose and direction.
AGE GRACEFULLY!
AUM SHANTI
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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.
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Dr. Rita Khanna
Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).
She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.
At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).
By Dr. Rita Khanna
HOW OUR EYES WORK
To see, the three pairs of muscles, called extra ocular muscles, surround the eyeball in the skull and work in co-ordination; and because of that, the eyes can rotate and move on all sides. There is a hole in the eye’s center, which is called a pupil. We can see with the help of that. The size of pupil gets small and big by the muscles of the iris, due to which the light rays falling on the retina are controlled. These retinas are located on the backside of the eyes. After the light rays fall on the retina, the brain senses them through the optic nerve. We call it – vision. There is an elastic lens located behind the pupil and iris. It is attached with a ciliary body. The muscles of the ciliary body change the curvature of lens, and make it thick or thin, to concentrate rays on the retina.
is said that there are thirteen crores and seventy lakhs of sensory receptors in this retina. There are thirteen crores of rod-shaped cells to differentiate black and white. The seventy lakhs of cells are triangular. These rods are wide spread in the retina. If there is a small glow-worm in the front of the eyes, on a dark night, or if a small insect strikes within the eyelashes, lakhs of waves originate in the retina. These impulses pass at the speed of 450 kilometers, per hour, from the eyes to the brain. The brain receives these impulses. If the mosquito or some insect is to be removed from the vicinity of the eyes, by the hand, it takes only 0.002 seconds for the brain to order it.
There are muscles around the pupil of the eye. There are muscles around the eyeball, also. The muscle, in the upper part, is called the superior muscle; and the muscle, situated in the lower part of the eyeball, is called the inferior muscle. There are muscles on the sides of the eyeball, as well. These muscles should be exercised. Yogic eye exercises strengthen the muscles of the eyes; and thus, help in curing many ailments of the eyes. Vision could be improved with eye exercises, such as palming, eyeball rotations, and gaze shifting. So, eye exercises are important to any individual.
1. Move the eyeballs up, and look at the space between the eyebrow center; then lower the eyeballs and look at the tip of the nose. Don’t move the head. See only by moving the eyeballs. Do it for eight to ten times. The cornea will be seen moving up and down. Then, take rest by closing the eyes.
4. Now, reverse the sequence. Move the eyeballs on the upper right and then the lower left sides. After that – move it on the lower left and then the upper right sides, in oblique direction for eight to ten times. Then, close the eyes and take rest for some time.
8. Now, stretch the right arm forward, and keep it parallel to the floor. Keep the index finger vertically pointing up, and fix the eyes on the nail of the finger, or just beyond the nail. Now, see the finger with both the eyes. Gradually, bring the finger towards the nose, and keep it there for some time; then, take it away from it. You can do this four to five times. While focusing your attention on the finger, you will find you are not seeing one finger but two. Hence, in this exercise, eyes become eccentric. One finger will be the main finger, which is real, and the other will be an optical illusion.
• For all eye problems, splash fresh, clean water on your eyes.
• Practice of Jalnetikriya can balance the breathing system of the nose. Along with that, it is very beneficial to the eyesight.