Posts Tagged ‘Padmasana’

Making Peace with Padmasana

Friday, October 14th, 2011

yoga teacher trainingBy Amruta Kulkarni, CYT 250

Padmasana, or Lotus Pose, is the quintessential yoga and meditation pose. Even those who know nothing about Eastern healing systems will readily describe the Lotus Pose as one of those pretzel-like positions yogis and martial artists take. It’s regarded as a mystical thing in and of itself.

The lotus flower has a lot of beautiful symbolism associated with it in many different belief systems and religions. Understandably, achieving the Lotus Pose is a goal of most who meditate. The Lotus Pose injures many people every year because in their eagerness to make it an achievement they fail to listen to their bodies.

Every human being is shaped differently. Some rare individuals are able to do the Lotus Pose with relative ease on their first try. Does this make them a more enlightened being? No, they will likely find their enlightenment through struggles with some other pose. Other people must work at Lotus for months and even years before being able to do it, and some people will never be able to do it at all. For them, this leads to much frustration and disappointment.

Performing the Lotus Pose does not guarantee enlightenment any more than holding a lotus blossom in your two hands does. It symbolizes an awakening of a higher level of consciousness, but the flower itself is not enlightenment.

Lotus Pose is the most stable position for long meditation sessions since it offers perfect balance and prevents the legs from falling asleep. With that said, there are other poses that make worthy substitutes such as the Burmese Pose, Half Lotus Pose and Hero Pose. The goal is to support the body during long periods of relaxation. If all else fails, a chair is sufficient for the purpose of meditating, though floor sitting is preferred.

Preparation is essential for those who wish to make the Lotus Pose a part of their practice. In order to prevent painful injury to the knees one should start by gaining flexibility and movement in the hips. The hip joints are deeply rooted and much stronger than the delicate knees, so the knees will give way long before the hips do. Cow Face Pose, Warrior II Pose, Extended Side Angle Pose, Extended Triangle Pose, Head-to-Knee Forward Bend and Half Lord of the Fishes Pose will loosen the deep hip joints and properly prepare them to open widely for Lotus Pose.

Only attempt Full Lotus Pose when Half Lotus Pose is easy on both sides, and remember that it’s not a race. Always go at your own pace. With proper preparation, some people will be able to perform this pose, but others will not. Either way, everyone should make peace with Padmasana.

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PRAYER OR NAMASTE MUDRA

Sunday, November 7th, 2010

By Dr. Rita Khanna

Mudra, literally means, hand gestures that direct the live current through the body. Prayer, or Namaskara Mudra, is a beautiful gesture, performed by joining the two hands together. In this Mudra, the two hands are pressed together, and held near the heart, with the head gently bowed as one says, “Namaste.” In the simplest of terms, it is accepted as a humble greeting, straight from the heart, and reciprocated accordingly.

This Hindu salutation says, “The divine in me honors the divine in you.” The expression is used on meeting or parting. This position is always adopted before starting, and finishing, a Yoga class; and some of the Yogic postures, such as: Suryanamaskar, Tadasana, and Tree Pose, etc. It has various forms, viz hands held near the chest in greeting equals, held at eye level in greeting one’s Guru, and hands held above the head in salutation to God. One form is with the open hands placed side-by-side, as is done by beggars to receive tips, or a worshiper beseeching God’s grace in the temple.

HOW THIS MUDRA WORKS AND ITS WEALTH OF KNOWLEDGE

By performing Prayer Mudra, palms and the five fingers, fully touch each other. Hands are organs of action, and the motor nerves (which end in the motor cortex) control their movement. At the same time, hands are sensory organs.

On the palms and fingertips, skin tactile sensibilities are provided by different nerves, whose impulses are transmitted to the sensory cortex, and also to the adjacent association areas, where it is assumed that sensory stimulations have the final elaboration of sensation. Fingers are also shown to have ‘extra-sensorial’ ability, cutaneous optical and sound sensitivity. Experiments show that, subliminally, the skin of the hands perceives light stimuli, comprehensive of color differentiation.

This Mudra neutralizes the positive (male) and negative (female) sides of the body. When the fingers touch another part of the body, a circuit is produced. This allows energy that would have been otherwise dissipated, to travel back into the body, along the Nadis. Hand Mudras, where fingers are joined, engage the motor cortex at very subtle levels. Once Pingala Nadi is engaged, then a signal goes back through Ida Nadi, to the brain. By holding these extremely sensitive areas, in a certain fixed position, a loop of energy moves from the motor cortex, down to the hand, and then back to the brain. Thoughts and experiences are generated, and our detached observation of these, can give useful insights into discovering our more subtle dimensions.

By pressing the palms of the hands together firmly, we connect the two hemispheres of the brain, and bring them into balance. The right hand is controlled by the left hemisphere of the brain, and the left hand by the right hemisphere. When we join the hands, we create a closed criss-cross circuit, a situation of equally distributed brain stimulation, which generates mental balance. This leads to a greater possibility of relaxed concentration.

The circuits, stimulated, are then brought into the sphere of conscious awareness. Repetition, over a period of time, makes this subtle action more conscious, and we become increasingly aware of the effect. Then, the Mudra gains power in its expression, brings knowledge to the practitioner, and connects us with our higher self.

HOW TO PERFORM THIS MUDRA

• The beauty of this Mudra is that it can be practiced standing, sitting, or lying down. Sit in a comfortable seat – Sukhasana, Ardha-padmasana, Padmasana, or any other Asana – spine erect, head in line with the spine.

• Place the palms of the hands together, elbows to the sides, thumbs at the heart center. Hands line up in a prayer position. The fingers are together, with fingertips pointing up. The hands are pressed together firmly and evenly.

• Be aware of your hands touching each other. Be aware of your breathing.

• This Mudra brings focus to the heart center, Anahata Chakra, the seat of emotion, love, compassion, and turns the mind to this. Feel the centeredness, love, and balance.

This is a gesture that lessens our sense of ego and self-centeredness, requiring some humility to do it well. This hand gesture symbolizes the oneness; the bringing together of duality and fragmentation. This oneness is recognized within (body, mind and spirit) and without (the connection to all living things).

SOME MORE EFFFECTS OF NAMASTE

• A Mudra can work successfully by itself; but when it is associated with the proper mental and emotional attitude, the efficacy is multiplied.

• From the cognitive psychological point of view, Prayer Mudra involves a mental state of humility, regard for something other than oneself, a submission and appreciation of differences in status.

• The practitioner recognizes the existence of a superior entity. Here the term ‘superior’ is employed in its philosophical sense – the practitioner recognizes something existing sine principium, in fact, timeless. This implies the abandonment of one’s identity, individuality, and the egoistic attitude of possession.

• Further steps, on the expansion of awareness, are related to the inner control of the mind, by a total disintegration of the ego. This state consists of facing and confronting the shadow self, the unconscious forces, facing the perception of the polarity principles, manifesting as one creative/destructive continuum. At this stage, one either advances towards total liberation, or returns to material conditions.

• The nerve current of the body converges in the feet, the solar plexus, and the hands. Psychic energy leaves the body at these junctures. To “ground” that energy, and balance the flow of Prana streaming through the nerve system, Yogis cross their legs in the lotus posture and bring their hands together. The Prayer Mudra acts like a simple Yogic Asana, balancing and harmonizing our energies, keeping us centered inwardly, poised, and mentally protected. It closes our Aura, shielding us psychically. It keeps us from becoming too externalized; thus, we remain close to our intuitive nature, our super consciousness.

• Namaste is a gesture of friendship and kindness, also of thanks or special recognition. This form of acknowledgment is so lovely, so graceful. Just look at two people in Namaste, and you will see so much human beauty and refinement.

• In the Namaste Mudra, we unite or balance the two sides at the heart centre. So, the gesture indicates that we relate from a space of balance and love. This is a simple and beautiful gesture, which serves as both an internal, and external, signal for these two qualities. This is what divine love is. It is balanced and unifying and not just a demonstration of emotions. The more balanced we are, the more love we exude. This Mudra is one of the most refined ways of greeting, as it acknowledges the light in the other, and reminds us of our own.

CONCLUSION

As much as Yoga is an exercise to bring all levels of our existence, including the physical and intellectual, in complete harmony with the rhythms of nature, the gesture of Namaste is Yoga in itself. Thus, it is not surprising that any Yogic activity begins with the performance of this deeply spiritual gesture. What we call life is within the body; what we call eternity, is also within this body. The body is not ‘that’, but ‘that’ is in the body. Our existence, in this world, is always plunged in a dimension of life that is psycho-physiological in itself – we are body, mind, and psyche (soul) – all together.

According to Indologist Renov, “Meditation depends upon the relationship between the hands (mudras), the mouth (mantras), and the mind (Yoga)”. The performance of Namaste is comprised of all these three activities. Thus, Namaste is, in essence, equivalent to Meditation, which is the language of our spirit in conversation with God, and the perfect vehicle for bathing us in the rivers of divine pleasure. This understanding is reflected in the practice of Mudras, which are psycho-physiological attitudes.

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.

A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

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).

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THE MAIN FIVE SITTING POSTURES

Monday, April 12th, 2010

By Dr. Rita Khanna

In Yoga Science, there are five main sitting postures. They are Sukhasana, Padmasana, Vajrasana, Siddhasana, and Swastikasana. In all these postures, we sit by folding the legs. Therefore, the upper part of the body, above the navel, gets extra blood supply. The blood perfusion gradually decreases in the lower part of the body, below the navel, and the heart has to strain less to pump the blood towards the brain. In this way, the internal viscera of the abdomen, heart, lungs, and the head get more benefits.

THE BODY PHYSIOLOGY IN OTHER WORKING POSITIONS

There are three types of other working positions. They are lying down position in the bed, modern sitting position, where the head is up and legs are down, and prolonged standing position.
 
1. Let us see what is our lying down position in the bed. We usually keep pillow under the head. Some people keep more than one pillow. Sometimes, people keep one pillow and fold it double. In these positions, the level of the heart is lower than the head and the legs are still at lower level than the head. The blood circulation is more towards the legs than the head. This position is not good for the heart. The heart has to strain more to pump the blood towards the brain.

2. Next is modern sitting position where the head is having the highest level position. Most of the time, we do work by keeping the legs at a lower level than the heart, such as using western style systems in the latrines, sitting on the chairs for taking a meal, driving a car, doing office work, playing cards, carom, chess in the clubs, or watching television, etc. In this modern sitting position, the blood circulation is more towards the legs than the head, and we are putting more pressure on the heart.

3. The third position is a standing position. When we stand, blood travels a long distance from the bottom of the feet to the heart, approximately five feet from the ground. Due to standing for hours, the head gets less blood perfusion. The traffic police, salesmen, beauticians, cooks, and painters all have to stand for a long time. Due to standing for hours, the direction of the blood flow is excessive towards the legs, and they may get the problem of varicose veins.

In all of these three positions, the heart has to strain more to pump the blood towards the brain.

OUR ANCESTORS’ TRADITIONAL STYLE

According to the Indian tradition, our ancestors used to do all their work in either a squatting position, or in cross-legged position, as much as possible. They used to have squatting positions in the latrines, cross-legged position for bathing. Even for taking meals, for religious meetings, musical programs, political meetings, and post funeral meetings, they used to sit in a cross- legged position.

Children also used to sit in a cross-legged posture in the schools. That is why degenerative changes were very less. Nowadays, we believe that illiterate people sit on the ground, and literate and wise persons always sit on the chairs. This type of understanding has really affected our health. The modern sitting position has worn down our knees; and if there is little pain in the knees, the doctor would say not to fold the knees. In this situation, we will have to revive our ancestors’ traditional cross-legged sitting style as much as possible.

THE FIVE SITTING POSTURES

 

SUKHASANA

Sit with the legs, straight, in front. Bend the right leg, and place the foot under the left thigh. Bend the right leg, and place the foot under the right thigh. Place the hands on the knees, in Gyan Mudra. Keep the head, neck, chest, and the spine straight, and in one line.

 

PADMASNANA

Sit with the legs, straight, in front. Slowly, and carefully, bend one leg and place the foot on top of the opposite thigh. Then bend the other leg and place the foot on top of the opposite thigh. In the final position, both knees should ideally touch the ground. The head and spine should be held upright and the shoulders relaxed. Place the hands on the knees in Gyan Mudra.

It may be difficult in the beginning. Do butterfly exercise; it will be easier to do Padmasana.

VAJRASANA

Kneel on the floor. Bring the big toes together from behind and put the right big toe over the left big toe. Keep the knees close to each other and separate the heels. Now, sit between the heels. The back and spine should be straight. Keep the hands on the thighs, palms down, with fingers together.

 

   

  SIDDHASANA

Sit with the legs, straight, in front. Bend the left knee, and place the sole of the foot against the inner right thigh, with the heel pressing the perineum. The area, where both the thighs join between the genitals and anus, is known as perineum. Then, bend the right knee and put the right heel against the pubic bone. The right foot should be between the left thigh and the calf muscle. Both the knees should touch the ground. The back should be straight. Place the hands on the knees in Gyan Mudra.

When you practice Siddhasana – what is happening? You are pressing the perineum between the excretory and the urinary organs with your left heel. With the right heel, you are pressing the lower abdominal viscera at the root of the urinary organ, or above the clitoris. You are pressing these two points, which are very important in controlling the flow of blood through the arteries and veins. Prolonged and regular pressure on this place controls semen.

SWASTIKASNA

Sit with the legs, straight, in front. Bend the right leg at the knee, and keep the heel against the groin of the left thigh, so that the sole should be lying in close contact with the thigh. Similarly, bend the left leg and place it against the right groin. Insert the toes of the left foot between the right calf and thigh muscles. Make sure that both feet are between the calf and thigh muscles. The back should be straight. Place the hands on the knees in Gyan Mudra.

BENEFITS OF THE ABOVE ASANAS

• By sitting in Vajrasana, Siddhasana, or Swastikasana, for a long time, the vital organs are benefited, due to extra blood supply. The big size muscles of the hips, the muscles in front and the back side of the thigh, and the calf muscles don’t require extra blood supply. The extra blood supply goes to the reproductive organs like testis, ovary, fallopian tubes, uterus, the excretory organs like the urinary bladder, kidneys, the digestive organs like small and large intestine, stomach, liver, pancreas, respiratory organs like lungs, heart and circulatory system, cerebrum and cerebellum, spinal cord of the nervous system, eyes, ears, nose, and throat. The functions of the organs of the body are dependent on oxygen supply. These organs receive oxygen through blood circulation. Better the regularity and availability of blood circulation; better is the functioning capability of the systems of the body.

• By practicing these Asanas for a long time, the endocrine system is benefited a great deal. The testis is one of the endocrine glands, which produces testosterone as a male sex hormone. The ovaries produce progesterone and estrogen as female sex hormones. The cortex and medulla of suprarenal, or adrenal glands, produce the hormones that regulate blood pressure. Even the problem of the prostate gland rarely arises. Hence, the metabolic functions are controlled very well.

• By sitting in Vajrasana, after taking meals, the parasympathetic nervous system is activated and more saliva is produced. The working capacity of small and large intestines increases.

• By regular and prolonged practice of Padmasana and Vajrasna, the digestion process normalizes. There is no indigestion, gas formation, or colitis. There is no pain in the knee or backache. The liver, kidneys, pancreas, small and large intestines, prostate, ovaries, and uterus work properly.

• The menstrual cycles in ladies are regularized. If there is excessive menstrual blood loss, it gets normalized. The blood pressure also remains under control. A good parasympathetic nervous system, tones results in the adequate release of digestive enzymes and effective absorption of food from the small intestine.

• In Siddhasna and Swastikasna, the heel of the left foot pressurizes on the perineal place (Shukra Nadi). This area has sympathetic and parasympathetic nerve plexus. Prolonged and regular pressure on this place controls semen (Shukra).

AUM SHANTI

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: -

Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.
A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485
Ph:-91-40-65173344
Email: email hidden; JavaScript is required
Website: www.yogashaastra.in

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).

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A HEALTHY DIGESTIVE SYSTEM

Sunday, January 31st, 2010

By Dr. Rita Khanna

I think not many of us know much about our digestive organs. We all know about our heart and lungs, but we pay little attention to our stomach, since it takes lower priority in terms of fatal attacks. However, we definitely attack it with wrong eating habits, over eating, lack of activity, and exercise.

We only care about it when there is a colicky pain, abdominal discomfort, hunger, or loss of appetite. That is why so many people today are suffering from digestive disorders of one sort or another. A basic understanding of the digestive system, and body maintenance, is important in the quest for better health.

PROCESS OF FOOD DIGESTION

The body has two holes – the mouth and the rectum. Between them is a hollow tube which stretches from end to end, uninterrupted in its continuity, except for odd valves interspersed between the many sections. When food particles are ingested, they must be digested, absorbed, and assimilated. This transformation is aided by secretions of the stomach, liver, gall bladder, and pancreas. How the food reaches the cells is described below:

• Ingestion: Food is taken into the digestive canal through the mouth, pharynx, and esophagus.

• Secretion and Digestion: Enzymes, acids, and other chemicals, are secreted for the breakdown of food into smaller particles. This process starts in the stomach and continues into the small intestine.

• Absorption: Water and small soluble units are absorbed in the small and large intestines.

• Assimilation: Food is transported, via the bloodstream, and utilized by the cells of the body.

• Rejection: Undigested particles are expelled from the rectum and anus. This process also removes poisons from the body confines and is part of the general process of cleaning and assimilation that goes on continually.

POINTS TO REMEMBER

• The whole process goes on continually, without a break, until all the food ingested is assimilated and all the wastes are disposed off. The process is thus a smooth-flowing continuum, and each part is dependent on the other parts for its efficient functioning.

If one step goes wrong, the whole process is disturbed, and a vicious circle of bad health results. For example, when the digestive juices are not flowing, in a balanced and regulated manner, assimilation and absorption cannot take place. The whole organism is so integrated and dependent on its parts, that if one part is not working, the whole body suffers.

• The nutritive properties of food depend not only on the quality, but also on the way in which it is prepared, and the atmosphere in which it is eaten. Thus, food prepared with the important ingredients of care and love, contains a great deal of Prana and energy, and gives life to the body.

One’s mental attitude to the food is also of great importance for good digestion. Thus, try to visualize in yourself this structure – passing from end to end, like a pipe, with the rest of the body wrapped around it.

JOURNEY OF FOOD

 

 

 

 

 

 

 

MOUTH

Food enters the mouth, and the process of digestion begins. Within the mouth – the teeth, palate, tongue, and salivary glands all function together to make the food into a bolus – a mushy lump which will travel neatly into the stomach. The salivary glands secrete a substance containing the enzyme called ptyalin, which breaks down starch and neutralizes acids in the stomach. Saliva is secreted at a rate of one to two liters per day. Therefore, the process of digestion really starts in the mouth.

POINTS TO REMEMBER

• It is important to chew your food properly and make use of saliva and the enzymes it contains. This is the first step to proper digestion and health.

• If the body is not hungry, then the mind and brain do not trigger the digestive juices to function. Therefore, eat only when you are hungry.

• The sight and smell of food causes our digestive juices to flow, especially when it is something which we really enjoy eating. When we are hungry, we enjoy our food more. Hunger is determined by a drop in the blood sugar level. This produces contractions of the stomach wall, which last about thirty seconds each. These ripples are called ‘hunger pains’.

• If we are tense, or the chewing is inadequate, the juices will not flow properly. Therefore, do not eat if you are tense or when you have been rushing around.

• Once the food passes from the mouth, it is usually forgotten, unless we cultivate yogic awareness and try to follow it through the many different channels of the body.

• Avoid excessive indulgence, if you want to tread the path of Yoga and good health.

ESOPHAGUS (FOOD PIPE)

The esophagus starts in the throat and ends in the stomach. It is made of muscles. There are no bones in it. It is about 25 cm long and allows the food you swallow to get to your stomach. The swallowing process is quite complex, and involves the movement of the tongue to throw the food into the esophagus, and the cutting off of the air passages, to prevent food from passing into the lungs. Next time you swallow, close your eyes and try to follow the movements. Become aware of exactly what happens in this common, but usually unconscious, process.

STOMACH

The food pipe ends in the stomach. The stomach wall is thick. The food is churned and digested by the acids and enzymes secreted by the stomach wall. There are two types of stomach movement taking place during digestion:

1. In the stomach wall, muscles exert a steady and slight pressure, which squeezes the food towards the opposite end of the stomach – called the pylorus. This movement pushes the food stored in the upper part of the stomach towards the lower end, where it enters the small intestine.

2. A vigorous contracting movement mixes and churns the food, with digestive juices, and pushes it into the duodenum – the first part of the small intestine. The gastric juices include hydrochloric acid and enzymes – such as pepsin, lipase, rennin (to break down milk), protein, and fats. The stomach secretes hormones, such as gastrin. It also secretes gastric mucin, which plays an important role in the protection of the stomach wall from chemical, microbiological, and mechanical damage. This substance prevents ulcers forming on the wall of the stomach.

POINTS TO REMEMBER

The stomach is about the size of your hands cupped together. To fill the stomach, we need to eat no more than this quantity. However, the stomach can stretch to enormous proportions to accommodate the sometimes enormous amounts of food we deposit in it. For optimal digestion, fill the stomach with one third solid, one third liquid, and one third air. Food stays in the stomach for two to six hours, depending on the type of food consumed.

Fats, and non-vegetarian food, are harder to digest than other protein foods and carbohydrates. This is why a vegetarian meal gives more energy and does not create a feeling of fullness or heaviness. When we eat a big meal, more blood is drained from the brain and other vital organs to the stomach, for greater periods of time, than a light, small meal. Thus, we may feel sleepy after a large meal.

SMALL INTESTINE

The small intestine starts in the lower part of the stomach and knits itself zig-zag in the abdomen. Its length is eight meters, and it is located between the stomach and anus. The inside of the small intestine is held in place by tissues, which are attached to the abdominal wall. The outer side of the wall of the intestine is very delicate. The inner side of the wall of the intestine has hundreds of thousands of villi (hair like projections), which contain blood vessels and lacteals to absorb food. These villi serve to increase the surface area of the absorption mechanism enormously, from 76,000 square centimeters to 4,500 square meters, the size of three tennis courts placed next to each other. Thus, there is plenty of room to absorb nutrients from food.

POINTS TO REMEMBER

We must be sure that the nutrients of the food are accessible to the process of absorption. This means that we must chew our food properly, and with awareness, in order to break down the components. We should also be relaxed to allow the correct concentration of acids, enzymes, and hormones for optimum digestion.

The water we drink enters in to the intestine after about ten minutes, but non- vegetarian diet takes about four hours to enter into intestine. It takes about six to eight hours for digesting the food. The small intestine is the longest section of the digestive tube, and consists of three segments, forming a passage from the pylorus to the large intestine:

• The first part of the small intestines is called Duodenum. It is the shortest segment of the intestine, which is 25 centimeter long, and it starts from the lower end of the stomach. It is roughly horseshoe-shaped, with the open end up and to the left, and it lies behind the liver.

Duodenum receives partially digested food from the stomach and begins the absorption of nutrients. The food is further digested by juices from the liver, and pancreas, which pour down a common bile duct.

The duodenal secretion enters into the blood, and reaches the pancreas, to stimulate it to secrete its alkaline juice and enzymes for the digestion of the food. About one liter of the juice, from the pancreas, enters into the duodenum, in a day, which decreases the acidity of the material coming from the stomach. If it is disturbed, it may lead to ulcers.

• After leaving the duodenum, food passes into the Jejunum, another part of the small intestine. This tube of muscle is two, to two and half meters long; d this part is not really small, but it is thinner than the large intestine, which is short. In jejunum, most of the nutrients are absorbed into the blood.

• It is followed by the four meters long part of the small intestine, which is known as Ileum, where the remaining nutrients are absorbed, before moving into the large intestine.

IMPORTANCE OF THE SMALL INTESTINE

• The food entering into the intestine, from the stomach, contains acid. If such food enters into the intestine suddenly, it may damage the intestine, and it can decrease the digesting capacity of the digestive juices. However, the small intestine converts the indigestible food into the acceptable form, and provides us the elements to maintain life. It can be called as a large food processing plant.

• Through this digestible food, the energy for blood circulation, muscle power, as well as generation of the cells of the body, is obtained.

• Intestines convert lipids (fat) into fatty acids and glycerol.

• The conversion of carbohydrates (notably starch), into glucose, is done by the intestines.

• Even after eating excessively, the special capacity of the intestine manages to keep the person well.

• The intestines digest everything inside the food, except the fibers of the fruits, vegetables, and peels.

LARGE INTESTINE

At the end of the small intestine, there is ileo-cecal valve, connecting it to the large intestine. The length of the large intestine is equal to the height of the person. It starts in the right lower part in the abdomen, at the end of the small intestine.

It proceeds upwards and turns to left, and then proceeds downwards, and ends in the anus. After the digestion is over, the substances, which have not been absorbed in the small intestine, enter the large intestine, in the form of liquid and fiber.

The water is re-absorbed from the large intestine, which enters into the blood and goes to the liver. The liver makes blood from extracted food juice and sends the blood to the heart. The other dirty liquid is sent to the kidneys. The kidneys purify it and send the uric acid to the bladder, from where it comes out in the form of urine.

The remaining unabsorbed materials, such as the skins of fruit and vegetables (mainly cellulose), bile, and intestinal secretions, including mucus, dead bacteria, white blood cells, and cells from the walls of the intestines are excreted by the large intestine. They all get collected in the rectum, which comes out through anal canal.

RECTUM

• Defecation is a complex reflex act. As the passage of faeces into the rectum distends the muscular tube, signals are sent to the conscious and unconscious parts of the brain. This brings about a conscious voluntary decision to inhibit or permit reflex evacuation. If we are relaxed, the process occurs all the more efficiently.

• The parasympathetic system, which is concerned with relaxation of the whole body, allows the sphincters to open and the muscle wall to contract, propelling faeces out of the anus.

• A great many disorders are connected directly to the malfunction of the digestive system. In this way, the digestive system has a direct influence on one’s daily life. You must have noticed for yourself that when you are experiencing digestive troubles, you tend to be pessimistic and easily irritated. Conversely, a healthy digestive system allows one to be happy and free from pain, worry and suffering, to make you cheerful and optimistic.

FOOD FOR THOUGHT

• After swallowing, food takes approximately three seconds to travel from the mouth to the stomach. It takes one to five minutes for the first mouthful to enter the duodenum, and twenty minutes for half the consumed food to leave the stomach. In four and a half hours, it travels from the duodenum to the end of the small intestine. After five and a half hours, the first mouthful has reached the start of the large intestine, the caecum.

The first mouthful of food takes nine and a half hours to reach the end of the large intestine, the sigmoid colon. From start to finish, the complete process of digestion takes from twelve to twenty-four hours.

• Next time you have a meal, try to increase your body awareness by following the progress of digestion in your body. Of course, you will have to remember throughout the day, that the process is going on, but this exercise will increase your awareness.

• Another interesting exercise is to visualize the tubes concerned with defecation, when you go to the toilet. Awareness can be expanded any time and anywhere. There should be no limitations to your awareness, and no psychic blocks or complexes concerning bodily functions.

YOGA AND A HEALTHY DIGESTIVE SYSTEM

A healthy digestive system means energy and vitality; it reflects a positive lifestyle. Yoga is the way to bring about a relaxed, efficient, and harmonious digestive system. It is the key, by which the body systems can be tuned to a state of good health. This includes the nervous system, which co-ordinates such activities as observing the food, and conscious appreciation of it – right down to the last stage where defecation occurs.

YOGASANA FOR THE INTESTINES

In order to keep the digestive system healthy, we must have strong intestines. There are many exercises for the intestines in the form of Surynamaskara, Halasana, Paschimottansana, Shaahankasana, and Yogamudra.

Among all these – Yogamudra is very helpful in regularizing digestion and problems of the gastrointestinal system.

YOGAMUDRA TECHNIQUE

 

 

 

 

 

 

Sit on a mat, on an even surface, in any comfortable Asana. It can be Padmasana, Vajrasana, or Sukhasana. If possible, sit in Padmasana (lotus posture). For Padmasana, bring your right leg over the left thigh, then left leg over the right thigh, sit straight, bring your hands behind the back, hold your left wrist with your right hand, make a fist, and put your thumb inside the fist.

Inhale and stretch the spine. Gently breathe out, and bend forward, till the forehead touches the ground. Keep the eyes closed. Hold the breath outside. It is called, Bahyakumbhaka. Practicing Yogamudra, with Bahyakumbhaka, increases digestion capacity because the blood circulation decreases in the legs, and it is available in the intestine. The blood circulation also increases towards the heart and the brain. There is stretching of the back muscles and massage to the intestine.

If you can’t hold the breath, do normal breathing. Do it for about 20 seconds in the beginning, and increase the time gradually to about five to fifteen minutes, without any fear. For coming up, inhale and slowly lift your head from the ground. It can be done when the stomach is empty or four hours after taking the food. Persons of all ages can practice Yogamudra fearlessly.

BENEFITS

The upper energy of the navel, and the lower energy of the navel, come together in the posture, and then helps in better digestion – it increases flexibility of the knee, hip, and ankle joints – relaxes the neck, back, and arms. Regular practice of Yogamudra gives relief from constipation. indigestion, gas formation, chronic colitis, leucorrhoea, knee joint pain, low backache, and burning sensation in the eyes, which arises from the problem of chronic constipation.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485 Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

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).

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DHYANA… THE PERFECT MEDITATION

Sunday, September 13th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

When the flow of concentration (Dharana) is uninterrupted, the state that arises is Dhyana. Dhyana is the study of deep concentration, calmness, and tranquility of the mind. As Dhyana grows and matures, the mind goes on – becoming more and more pure. It folds open up, the old Samskaras are dissolved; the ego, the arrogance become humble and then insignificant. One, then, progresses from the unconscious to subconscious state, from subconscious to conscious state, and from conscious to super conscious state (the state of Samadhi). There is no other feeling except a state of Supreme Bliss.

BEFORE YOU BEGIN

• The place for Dhayana must be clean, well- ventilated, and free from insects. Ideally, it is better to have a separate room or a corner for Dhayana. This space acquires special energy as you meditate regularly, and you will feel calm when you enter this space. As meditation is repeated, the powerful vibrations set up will be lodged in the area; an atmosphere of peace and purity will be felt. You can meditate outdoors if you like, but choose an area where you will not get disturbed. Avoid meditating too close to the sea, as sea breeze contains moisture and can hamper correct breathing.

• The direction you face, while meditating, affects concentration to some extent. If possible, sit facing the East or the North, to derive the benefits of favorable magnetic vibrations from the earth.

• Meditate in a peaceful and relaxing environment. Create the right atmosphere by putting up pictures of a deity you like. You can also relax by playing soft and soothing music. Things that have a positive effect on you will help your mind settle down faster.

• Use a soft, comfortable cushion or mat for your seat. You can use a four-folded blanket or a yoga mat. Cover your legs with a blanket if it is cold.

• Set aside a specific time for meditation. The best time for Dhayana is dawn and dusk as it is very calm and peaceful. If you cannot meditate at dawn or dusk, then choose a time that is convenient for you. If you meditate in the morning, you will remain calm throughout the day and work better. The best hours are from 4 to 6 in the morning. This is the period of Brahmamuhurta. At that time, the atmosphere is charged with a special spiritual force. Meditating, before going to bed at night, will ensure a sound sleep.

• Do not mediate on a full stomach. This is because attention is drawn to the stomach and the digestion process. You might suffer from indigestion if you force yourself to meditate before your food has been properly digested. Wait for at least three hours after a meal.

• Meditating when you are depressed or unhappy is also not recommended, as your dejection could get intensified. Try to reduce intellectualization, as much as possible. Let the mind follow the mental actions necessary for execution of the practice. Remember – meditation is not something that is done by the mind. In fact, it is the absence of the mind. When the mind stops, or becomes still, meditation happens.

• Regularity is extremely important, if you want to derive all the benefits of meditation. Otherwise, you will lose the discipline and find it difficult when you start again. Regularity conditions the mind to slow down its activities with a minimum of delay.

• Set fixed times for yourself and keep firmly to these times. It should be practiced once or twice during the day, depending on your need, without any break whatsoever. Like eating, meditation will become a natural part of you.

• In the beginning, set aside 15-20 minutes to meditate, and gradually increase it to one hour. Calm your mind by controlling your thoughts. However, do not force yourself to meditate. Stop meditating immediately if you feel uncomfortable or disturbed.

• While you meditate, at first, you will have a feeling of calmness, happiness, and contentment, only. Gradually, your mind will become focused and controlled, and you will learn to relax and avoid impulsive reactions. As you meditate regularly, this contented and peaceful feeling will permeate into the rest of your day and then into your entire life. Concentration techniques enhance and increase your control over your mind, so that it does what you want it to when you want it to.

HOW DO YOU MEDITATE?

 

Padmasana

 

 

 

 

 

• Sitting postures are the best for meditation. When you are seated, metabolism, brain waves, and breathing slow down. The strain on the heart and lungs reduces considerably. Padmasana, Siddhasana, Sukhasana, or Vajrasana are all meditative postures. These four sitting postures are the most effective to calm and master your mind, as they exert pressure on the nerves that induce physical relaxation.

 

Siddhasana 

 

 

 

 

• It is important to be comfortable during meditation so that physical discomfort does not distract you. Your mind will not be calm if you are distracted. If you need, you can rest your back against a wall. If sitting on the floor is difficult, use a straight-backed chair. Make sure that your spine is erect and your feet touch the ground. Remember – do not lie down to meditate, as you might fall asleep.

 

Sukhasana

 

 

 

 

 

• To meditate, you must master each step before you move to the next one. Proceed to the next step only after you have learned to make yourself comfortable in a meditative posture.

• Yoga Postures are an effective way of preparing your body before you start meditating. While doing asanas conscientiously, we are increasing our power of concentration. Then we concentrate fully on those parts of the body which are stretched and influenced during a particular asana. In this way, we not only get physical benefits, but also increase mental power.

• If there is pain, stiffness, or general tension, in the body, then do a relaxation technique first so that you can sit comfortably. An excellent and simple method of systematically relaxing the body is to tense it as much as possible for some time and then release the tension. All the different parts of the body should be tensed in turn. You must not move on to the next step until you have relaxed yourself.

• Once you are seated comfortably with back straight, the next step is to calm your mind. To do this, close your eyes and focus on your breathing. Inhale deeply, slowly, and consciously for 3-5 seconds. Exhale deeply, slowly, and consciously for 3-5 seconds. As you inhale, feel the body filling up with clean, fresh air and the body is becoming more energetic; as you exhale, feel the toxic air emptying out of your body and the body is becoming lighter and lighter.  Continue breathing like this until you feel completely calm and relaxed. When the mind is connected with breathing, its fickleness disappears and it achieves a perfect state of stability. If you feel uncomfortable, or agitated, during a meditation session, open your eyes and start again.

• Once you are calm, shift your focus to your mind consciously. Focus only on your thoughts. You will notice that your mind is crowded with all types of thoughts. If you are not reacting to them, it will be easier for you to remove them. As you keep doing this, you will be able to watch your thoughts without reacting to them. If you are able to hold this detached attitude for some time, your uncontrolled thoughts will reduce, as you are not reacting to them. By controlling your thoughts, you recharge your mental batteries and sharpen your focus. It will also give you more control over your actions and reactions.

• Now that you have control over your thoughts, choose an object to give your mind something positive to concentrate on. This could be a candle, a flower, a fruit, or even the image of a deity. It is easier to meditate on an object, especially for beginners to hold its attention. You can meditate on sound. For that, you can use a mantra like OM. Mantras have healing and spiritual powers. If not mantra, then you can focus on the sound of a waterfall, birds chirping, or visualize a beautiful, natural place of your choice. Avoid things that upset or sadden you.

 

vajrasanaa

 

 

 

 

 

• When you have chosen your object, look at it closely. Then close your eyes and recall its features, color, and shape. Next, choose a point of focus on your body, such as the space between the eyebrows, your navel, or the base of your throat. Place the mental image of the object you have chosen at this point on your body. Draw all your attention to the image – maintaining it at the focus point. If you have chosen a mantra as an object, repeat it mentally or audibly. Focus all your attention on the sound and the effect that it has on your body. When sunlight is focused through a lens, thousands of rays converge at a single point, increasing the intensity of energy; mental power too increases if you focus all your energy at one point.

• In the beginning, you may not be able to concentrate for more than a few minutes. Your mind will keep getting distracted and random thoughts will pop up. You might even start day dreaming. Do not lose patience, and do not force your mind to stay focused. If it wanders, allow it to go wherever it wants, and then gently bring your attention back to the object, and keep its image at the focus point. Gradually, it will lose the desire to wander and voluntarily remain focused. With practice, you will master this step.

MEDITATE

Now that you are able to concentrate effortlessly and for a longer period of time, allow your mind to move freely – let it make connections and associations. You will discover that thoughts do not appear at random any more. Instead, they will continue to be associated with your chosen object. They will revolve around it – getting absorbed into it. At this stage, you will automatically move into the state of meditation. You will find yourself merging into the object and becoming a part of it. As a result, you will experience extreme bliss and peace. In this state, you will transcend all man-made boundaries and feel a sense of timelessness.

MEDITATION TECHNIQUES

There are a number of meditation techniques. However, the basic principles and stages are the same in all. These differ mainly in the way you go through the whole process. The foundation, of all the techniques of meditation, is the awareness of the present moment that helps in promoting relaxation, reducing stress, and enhancing personal and spiritual growth. You can choose any technique – depending on your interest, ability, and aptitude.

CONCLUSION

With practice of more and more Dhayana, duality disappears and Samadhi, or the super-conscious state, is reached. Do not become impatient, as this takes a long time. In Samadhi, one rests in the state of bliss in which the Knower, the Knowledge, and the Known become one. This is the super conscious state reached by mystics of all faiths and persuasions.

If you meditate for half an hour daily, you will be able to face life with peace and spiritual strength. Meditation is the most powerful mental and nerve tonic. Divine energy freely flows to the adept during meditation, and exerts a benign influence on the mind, nerves, sense organs, and body. It opens the door to intuitive knowledge and realms of eternal bliss. The mind becomes calm and steady.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

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).

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Posted in yoga and meditation | 2 Comments »

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