Benefits Of Yoga Asanas
Benefits of yoga Acanas
Yoga and health
In the 20th century B K S Iyengar (born 1918)
summarized and developed over 200 āsanas and prā āyāma techniques. Iyengar created a unique synthesis of the classical aspects of yoga from the above-mentioned sources with western medicine and science. He refined the practice to the best anatomical positioning and physiological functioning, developed the therapeutic applications of the yoga postures, and made numerous modifications for patients with ailments and disabilities. His sophisticated system of using props to support the postures is particularly relevant for therapeutic work. His own development started from experiencing serious disease at a very young age.
Over 70 years of profound study and dedicated practice, Iyengar constantly refined his practice, his medical and philosophical understanding, and his teaching of yoga. In December 2008 he celebrated his 90th birthday in good health. B K S Iyengar describes yoga as a science to free the soul through the integration of consciousness, mind, and body. Health is a side-effect of the practice, but a very important one (Iyengar 2002b). In 1990 one of the authors of this book asked B K S Iyengar during one of his European guest seminars how to start therapeutic yoga. In a firm, enthusiastic way he answered: “Build healthy structures in your body. From there you can correct the unhealthy ones.” Seeing the extent to which B K S Iyengar has succeeded in building healthy structures in his own body for his personal health, for teaching and helping students and patients, inspired us deeply. This inspiration guided our work from then on, together with the concept of healthy function. We were able to observe substantial effects on our patients’ ability to heal themselves.
However difficult a health condition is, there are probably still some healthy structures in the body. Working with these healthy structures activates the indidivual’s self-healing power and, even in difficult situations, there is a greater likelihood of improving. Examples of healthy structures and functions include:
• centered postures in sitting, standing, walking, and many kinds of work
• symmetries • correct alignment
• physiological positions and ranges for all joints
• balanced activity of muscles
• tissues that are well drained and well hydrated
• enough space in the body cavities
In May 2009 Geeta Iyengar, B K S Iyengar’s daughter, conducted yoga conventions in London and Cologne, with an emphasis on postural and movement patterns. During her teaching she highlighted learning to correct the posture and how to move the body, once you have found out where it is not moving or not moving properly, where it is too weak or hypermobile. To be precise, the details should be learnt correctly first, then combined to create more complex postures. This idea of learning the details first has been guiding us in our basic exercise section (see Chapter 6). There are ways of modifying the yoga āsanas to make their beneficial effects for body, mind, and soul accessible for many people with different constitutions, health problems, and restrictions. If the therapist and teacher know the essence of the āsana, they can use different methods to adjust it for the patient. Props are used to support the patient performing the āsanas. This increases the possibility of practicing: many āsanas that cannot be done otherwise are possible with the support of props. The props allow the patient to adjust and modify the āsanas in many different ways for many different conditions. Even if patients can only manage a small change they may be able to achieve the essence of the āsana and feel a lot better.
Very stiff patients can stretch further and achieve more mobility; weak areas can be supported so as not to overwork them, and abilities that have been lost can be regained. Everybody can experience the benefits of yoga, no matter what their condition. They can go as far as they can on their own, and use support for what is not possible when unsupported. Even very ill, injured, or handicapped patients gain from practicing with props and can compensate for abilities they do not have. Without props many of them would not be able to practice any more. The props also allow patients to practice on their own what would otherwise only be possible with the help of a teacher or therapist. The performance of many āsanas can be made a lot more precise and longer with the help of props, and the student’s confidence can be increased.
In a simple way props have been used by yoga practitioners from the outset. Long ago objects like stones and branches were used. In the 1970s we asked builders for a few bricks, in carpet shops we asked for remnants, we used the belts from our jeans, towels, and a lot of the furniture in our homes to support āsanas that were too difficult to perform independently. In those years we also saw B K S Iyengar refining this exercise approach for patients with different kinds of restrictions. Aging people particularly benefited from the use of props. In the meantime a highly sophisticated system of props and the science behind them was developed (Iyengar 2001a, Steinberg & Geeta 2006, Raman 2008). In the 1980s, B K S Iyengar advised us to start with a basic amount of props, such as mats, wooden bricks, blankets, belts, and chairs. Other items such as pillows, bolsters, wooden bars, and wooden horses have been added.
For this book we narrowed the props down to a sticky mat, a belt, and a cork or foam brick and improvised with things that are found in most homes, such as chairs, blankets, and pillows. Also walls, corners, windowsills, stairs, door frames, and counters may be useful. Some authors have suggested cycles of exercises for health promotion and as a primary or adjunct therapy, using props and applying a mindful and precise exercise approach. These cycles are classified according to body systems or conditions (Mehta et al. 1990, Iyengar 2001a, b, Raman 2008). A universal underlying principle for all therapeutic yoga approaches is to improve the posture to create a sound foundation for the function of all systems. With an understanding of how to use props, an infinite variety of possibilities can be created according to individual needs.
Aims to be achieved through practice and principles underlying the exercise approach.
To meet the objectives from the therapist’s point of view we have compiled a set of aims that can be achieved through a healthy exercise approach. This concept can be applied to a wide range of patients. Practicing is based upon a set of principles
to improve mobility, strength, stamina, relaxation, balance, coordination, synchronization, and breathing naturally. The basic exercises are divided according to the different areas of the body. For each area a selection of exercises is given to reach specific aims.
The core aims are mobilizing stiff or hypomobile areas and strengthening or stabilizing weak or hypermobile areas. Stamina can be improved by increasing the number of repetitions or the time holding the exercise. Relaxation can be the start or the end of an exercise or an aim on its own. Balance, coordination, and synchronization play an essential role in more complex exercises. Breathing naturally is an aim for each exercise. Exercises to achieve specific aims follow the diagnosis. There are five principles underlying this approach: mindfulness, precision, finetuning, economical practice, and a sufficient variety of approaches.
The most important principle is mindful exercising – awareness, sensitivity. Therefore we have devoted a whole chapter to this principle . It is highly relevant to the health effects of practice and also to patients’ education. Precision is essential and can be developed by starting slowly, learning the correct movements first. With increasing practice speed of movement can be increased, but only as long as precision is maintained. Finetuning is improving the quality of exercising. It can be used to push the boundaries of movements and ease off where necessary to avoid injury.
This applies to all patients. Easing off slightly after having pushed the boundary of an exercise opens up a variety of possibilities. In this way some free play at the end of range of movement is maintained for joints and all their surrounding structures. Economical practice avoids unnecessary activity and exhaustion, and with a sufficient variety of approaches all aims can be covered. Mindfulness, precision, finetuning and economical practice are applied to all exercises, whereas variety applies to the program selected.
Yoga and health
In the 20th century B K S Iyengar (born 1918)
summarized and developed over 200 āsanas and prā āyāma techniques. Iyengar created a unique synthesis of the classical aspects of yoga from the above-mentioned sources with western medicine and science. He refined the practice to the best anatomical positioning and physiological functioning, developed the therapeutic applications of the yoga postures, and made numerous modifications for patients with ailments and disabilities. His sophisticated system of using props to support the postures is particularly relevant for therapeutic work. His own development started from experiencing serious disease at a very young age.
Over 70 years of profound study and dedicated practice, Iyengar constantly refined his practice, his medical and philosophical understanding, and his teaching of yoga. In December 2008 he celebrated his 90th birthday in good health. B K S Iyengar describes yoga as a science to free the soul through the integration of consciousness, mind, and body. Health is a side-effect of the practice, but a very important one (Iyengar 2002b). In 1990 one of the authors of this book asked B K S Iyengar during one of his European guest seminars how to start therapeutic yoga. In a firm, enthusiastic way he answered: “Build healthy structures in your body. From there you can correct the unhealthy ones.” Seeing the extent to which B K S Iyengar has succeeded in building healthy structures in his own body for his personal health, for teaching and helping students and patients, inspired us deeply. This inspiration guided our work from then on, together with the concept of healthy function. We were able to observe substantial effects on our patients’ ability to heal themselves.
However difficult a health condition is, there are probably still some healthy structures in the body. Working with these healthy structures activates the indidivual’s self-healing power and, even in difficult situations, there is a greater likelihood of improving. Examples of healthy structures and functions include:
• centered postures in sitting, standing, walking, and many kinds of work
• symmetries • correct alignment
• physiological positions and ranges for all joints
• balanced activity of muscles
• tissues that are well drained and well hydrated
• enough space in the body cavities
Very stiff patients can stretch further and achieve more mobility; weak areas can be supported so as not to overwork them, and abilities that have been lost can be regained. Everybody can experience the benefits of yoga, no matter what their condition. They can go as far as they can on their own, and use support for what is not possible when unsupported. Even very ill, injured, or handicapped patients gain from practicing with props and can compensate for abilities they do not have. Without props many of them would not be able to practice any more. The props also allow patients to practice on their own what would otherwise only be possible with the help of a teacher or therapist. The performance of many āsanas can be made a lot more precise and longer with the help of props, and the student’s confidence can be increased.
In a simple way props have been used by yoga practitioners from the outset. Long ago objects like stones and branches were used. In the 1970s we asked builders for a few bricks, in carpet shops we asked for remnants, we used the belts from our jeans, towels, and a lot of the furniture in our homes to support āsanas that were too difficult to perform independently. In those years we also saw B K S Iyengar refining this exercise approach for patients with different kinds of restrictions. Aging people particularly benefited from the use of props. In the meantime a highly sophisticated system of props and the science behind them was developed (Iyengar 2001a, Steinberg & Geeta 2006, Raman 2008). In the 1980s, B K S Iyengar advised us to start with a basic amount of props, such as mats, wooden bricks, blankets, belts, and chairs. Other items such as pillows, bolsters, wooden bars, and wooden horses have been added.
For this book we narrowed the props down to a sticky mat, a belt, and a cork or foam brick and improvised with things that are found in most homes, such as chairs, blankets, and pillows. Also walls, corners, windowsills, stairs, door frames, and counters may be useful. Some authors have suggested cycles of exercises for health promotion and as a primary or adjunct therapy, using props and applying a mindful and precise exercise approach. These cycles are classified according to body systems or conditions (Mehta et al. 1990, Iyengar 2001a, b, Raman 2008). A universal underlying principle for all therapeutic yoga approaches is to improve the posture to create a sound foundation for the function of all systems. With an understanding of how to use props, an infinite variety of possibilities can be created according to individual needs.
Aims to be achieved through practice and principles underlying the exercise approach.
To meet the objectives from the therapist’s point of view we have compiled a set of aims that can be achieved through a healthy exercise approach. This concept can be applied to a wide range of patients. Practicing is based upon a set of principles
to improve mobility, strength, stamina, relaxation, balance, coordination, synchronization, and breathing naturally. The basic exercises are divided according to the different areas of the body. For each area a selection of exercises is given to reach specific aims.
The core aims are mobilizing stiff or hypomobile areas and strengthening or stabilizing weak or hypermobile areas. Stamina can be improved by increasing the number of repetitions or the time holding the exercise. Relaxation can be the start or the end of an exercise or an aim on its own. Balance, coordination, and synchronization play an essential role in more complex exercises. Breathing naturally is an aim for each exercise. Exercises to achieve specific aims follow the diagnosis. There are five principles underlying this approach: mindfulness, precision, finetuning, economical practice, and a sufficient variety of approaches.
The most important principle is mindful exercising – awareness, sensitivity. Therefore we have devoted a whole chapter to this principle . It is highly relevant to the health effects of practice and also to patients’ education. Precision is essential and can be developed by starting slowly, learning the correct movements first. With increasing practice speed of movement can be increased, but only as long as precision is maintained. Finetuning is improving the quality of exercising. It can be used to push the boundaries of movements and ease off where necessary to avoid injury.
This applies to all patients. Easing off slightly after having pushed the boundary of an exercise opens up a variety of possibilities. In this way some free play at the end of range of movement is maintained for joints and all their surrounding structures. Economical practice avoids unnecessary activity and exhaustion, and with a sufficient variety of approaches all aims can be covered. Mindfulness, precision, finetuning and economical practice are applied to all exercises, whereas variety applies to the program selected.
nice post
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