Kaivalyadhama

Kaivalyadhama Yoga Institute: Where yoga tradition and science meet

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Disconnect to Reconnect

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A lot is written about Yoga how it connects the mind, body, and soul and how not only it helps in de-stressing your life but also helps you practice your personal and professional values with integrity. I experienced this type of awakening through the age-old practice when I visited the Kaivalyadhama in Lonavala founded by Swami Kuvalayanandaji.

Nestled amid the natural beauty of the Western Ghats, Kaivalyadhama is spread across 172 acres and aims to heal by fostering the best practices of Ayurveda, Naturopathy, and Yoga.

You can choose to stay at the ashram for seven days (1 week) or more depending on what you seek to gain from this alternate style of medicine. During the stay, residents are encouraged to follow the rules of the ashram, which include strict wake-up and lights-out times, adherence to a given diet chart, and of course regular Yoga and meditation sessions.

While most residents remain busy throughout the day thanks to a packed schedule that is customized to their needs, they also get a chance to socialize for a few hours every day.

Yoga Meditation

During my time at the ashram, I introduced myself to other residents who had joined for similar week-long courses. As is the case when one socializes, our chats frequently turned to routine topics such as politics, the stock market’s performance, the COVID-19 pandemic, and many more. On my part, I chose to remain a listener rather than participate in these discussions. It was by really listening to these conversations that I came to two conclusions:

  1. A trend towards nuclear families has created loneliness. So many parents may have achieved a lot during their younger days, but now they were dependent on their children. They felt an acute sense of loneliness from not being close to their children, as their offspring taught by the parents themselves, spread their wings and flew out of their nests.
  2. You don’t need to do much to stay happy – just learn to slow down, look within, and Search for the light.

We live in difficult times and as we strive to grow professionally, often tend to skip service to values such as integrity, authenticity, credit, helpfulness, honesty, and dignity of labour. My week-long sojourn at Kaivalyadhama helped me reconnect with these values and brought me back to myself. I would recommend this kind of break for everyone to get in touch with their “swayam” and return healthy in mind, body, and spirit.

Be healthy, be wise, and wealth will follow. 

Ms. Bharati Pancholi

Ms. Bharati Pancholi

Ms. Bharati Pancholi is a certified financial planner and a regular visitor to Kaivalyadhama. She uses lessons from her life and the world around us to advocate the importance of savings and planning for a rainy day. This blog was first published on the FP Study Group website.

Adopt Yoga For Thyroid – Transform Your Health

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Today, because of our unhealthy lifestyle diseases are becoming very common in every household and thyroid is one of them. So, in this article we will see how some healthy choices can help prevent thyroid and why you should opt Yoga for thyroid.

What is Thyroid Disease?

Thyroid disease is a condition that keeps your thyroid gland (a.k.a. metabolism manager) from making the optimum amount of hormones which controls your metabolism.

There are Two Types of Thyroid Disease:

  1. Hyperthyroidism: When thyroid gland makes too much thyroid hormones. It is also known as Overactive thyroid.
  2. Hypothyroidism: When thyroid gland makes too little thyroid hormones. It is also known as Underactive thyroid. This type of thyroid is most common.

What are the Higher Risk Factors of Developing Thyroid? 

  • Family history
  • Medical conditions
  • Excessive or deficiency of iodine
  • Menopause
  • Older than 60
  • Recent pregnancy
  • Anxiety or stress
  • Not taking enough sleep
  • Obesity

What are the higher risk factors of developing thyroid? 

  • Family history
  • Medical conditions
  • Excessive or deficiency of iodine
  • Menopause
  • Older than 60
  • Recent pregnancy
  • Anxiety or stress
  • Not taking enough sleep
  • Obesity

Some Common Symptoms of Thyroid

Hyperthyroidism

  • anxiety, irritability and nervousness
  • trouble sleeping
  • weight loss
  • enlarged thyroid gland or a goitre
  • muscle weakness and tremors
  • irregular menstrual periods or having your menstrual cycle stop
  • sensitive to heat

Hypothyroidism

  • Feeling tired (fatigue)
  • forgetfulness
  • Weight gain
  • hoarse voice
  • dry and coarse hair
  • frequent and heavy menstrual periods
  • intolerance to cold temperatures

How To Cure Thyroid?

3 ways to start with – 

1. Lifestyle Modification:

  • Adopting yogic lifestyle
  • Eating balanced diet (sattvic food, mitahara)
  • Balanced intake of iodine
  • Taking at least 8 hour sleep
  • Avoiding stressful conditions
sattvic-food-diet

2. Yoga Asana For Thyroid:

It is a well-known fact that practising yoga for thyroid can reverse its severe effects; most of these poses are considered throat-stimulating. They’re thought to improve circulation and energy flow around the thyroid, and stretch and strengthen the neck. You only need to begin it with experts from traditional yoga institutes like Kaivalyadhama.

 

Here Some Asanas for Thyroid –

  • Viparita Karni
  • Sarvangasana
  • Ushtrasana
  • Halasana
  • Setu Bandhasana
  • Matsyasana
  • Dhanurasana
  • Bhujangasana

 

3. Pranayama & Meditation:

  • Pranayama can help balance blood sugar and increase metabolism.
  • The regular practice of pranayama results in slower, calmer breathing which benefits the respiratory, circulatory, nervous and digestive systems.
  • The two specific kinds of pranayama for thyroid
    1. Ujjayi pranayama
    2. Bhramari pranayama

Thyroid Today 

Today thyroid is affecting nearly 42 million Indians. It can be present at birth and it can develop as you age. A woman is about 5 to 8 times more likely to be diagnosed then a man because their hormones keep on changing most commonly due to menstruation, pregnancy and menopause. Thus, taking measures to tackle this disease is the need; adopting yoga for thyroid can be one of the most substantial ways. 

Conclusion

No yoga can cure thyroid permanently but yogic lifestyle can improve thyroid functioning and can bring positive effects by preventing further complications. Yoga for thyroid aims for balancing your energy, hormonal levels, flexibility, and relieving stress as one of the most natural remedies and keeps our glands healthy. It saves you from severe thyroid complications.

Ms. Chhavi Agarwal

Ms. Chhavi Agarwal

I am post graduate in English literature and pursuing PG diploma in yoga education
(2021 batch) at Kaivalyadhama, Lonavala.

Yoga and Naturopathy for PCOS

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If you are looking for information about PCOS, how it is caused and what are the ways to treat it, then this article is for you.

You must have got the hint from the title of the article.

Yes, Yoga and Naturopathy can help you manage PCOS. Keep reading to know more.

What is PCOS?

PCOS is a condition in which the ovaries don’t function normally, and don’t ovulate regularly. This causes the formation of an abnormal number of immature eggs turning them into cysts.

PCOS (POLYCYSTIC OVARY SYNDROME) is a hormonal disease that people may get in their childbearing years and it triggers irregular cycles too. It will decrease a person’s desire to have children (your doctor will call it your fertility). PCOS is the most common cause of reproductive health problems across all age groups.

Furthermore, it can –

  • Causes acne and excess hair on the body.
  • Increased risk of other health conditions, including cardiovascular disease and diabetes etc.

How do you know if you have PCOS?

PCOS symptoms include:

  • Miscarriage
  • Irregular or missing periods
  • Infertility
  • Elevated body
  • Facial hair
  • Increased acne
  • Weight gain
  • Difficulties reducing weight
  • Sleep problems
  • Obesity
  • Male pattern hair loss
  • Gestational diabetes
  • High blood pressure (during birth or delivery)
  • Skin marks

What Causes PCOS?

The condition is poorly known, but it occurs as hormones become unbalanced.

  • Women with PCOS have increased levels of androgens, the male sex hormones.
  • A few hormones that are out of control, including oestrogen, progesterone, and insulin, are also present.
  • Due to PCOS, there is an elevated chance of abortion, diabetes, heart disease, and cancer.

How Common It Is?

In India, one in five (20%) women suffer from Polycystic Ovary Syndrome (PCOS).

Alternative Medicinal Treatments for PCOS:

Do’s

  • Health improvements including daily dietary habits
  • Balanced (Sattvic) diet
  • To lose weight and control hormones and menstrual cycles
  • Yoga practices
  • Breathing exercises and Pranayama
  • Meditation

Dont’s

  • Smoking
  • Drinking alcohol
  • Consuming dried, preserved meals, or consuming caffeinated beverages
  • Contraindicated in the intake of products that are bitter, spicy, hot, or have a similar flavour
  • Less-active lifestyle
  • Excessive/very little sleep after dinner

To Conclude

PCOS should be taken care of in its early stages. Generally, it isn’t ever diagnosed or it is taken for granted that the disorder is minor. Early diagnosis helps to avert damaged fertility as well as to prevent complications of the disease.

Lifestyle modification is the first therapy that Naturopathic Physicians prescribe for PCOS, which sometimes performs well according to your timeframe and schedule.

Diet, Lifestyle modification Yoga & Naturopathy are the successful ways of reducing PCOS and reverse the symptoms of PCOS.

Take the first step toward treating your PCOS and living a worry-free life by contacting us for Expert advice and Guidance. Kaivalyadhama, leading Yoga Institute in India presents an online workshop to help you with your queries.

Book Your Slot for Online Workshop Now, Visit:

https://kdham.com/workshops/management-of-pcos-pcod-with-yoga-and-naturopathy/

Call Us: +91 7499046790

Dr. Ritu Prasad

Dr. Ritu Prasad

Dr. Ritu Prasad, working with Kaivalyadham, BNYS, MBA in Yoga and Naturopathy Physician from SHM college Bhopal. She is an expert in Yoga Therapy, Naturopathy Treatment, Acupuncture and Physiotherapy Treatments Modalities.

Heal with Yoga – Embark the Journey to Good Health

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Yoga is a magic like tool for healthy living; a sustainable magic. People seek out yoga for multiple reasons. Some look at it initially as purely physical and to get bodily fit while some might look at it as a way to calm and quiet the mind.

However, whatever the initial reason for coming to yoga could be, what holds its real potential is the journey that yoga takes a person on. Most importantly, it is never restricted to one single aspect; the healing is holistic.

‘’Mind, Body & Spirit, Heal as a Whole’

How to heal with yoga?

Well, there is a saying – ‘we hold our issues in our tissues’; it means that as our mind and body is connected, what we do with one affects the other. Very often repressed emotions due to old trauma gets lodged in the body, tissues, muscles and mind. Yoga allows us to get aware of these old trapped energies, soften them and ultimately release them through the right direction. Yoga and Ayurveda put together with meditation sets a right combination to healing.

Ms. Renu Jain
Her View On How To Heal With Yoga

Healing is a relative term, however it is of utmost importance that you recognise the time you need to start healing. Let us begin from the beginning. Let us understand what brings a stage that needs healing.

Considering today’s fast paced and overwhelming lifestyle, we are always pressed against time. As a result we do not have enough time to catch up with non-materialistic things and hence it leads to anxiety, frustration and irritation. If this lasts longer, we fall prey to various psychosomatic disorders like Diabetes, Hypertension, Migraine, PCOD and many more.

Let us seek the solution that will bring a holistic change.

‘’Yoga helps in holistic healing; it can work at any level.’’

~Renu Jain

Yoga can actually reverse the disturbances and stimulate substantial healing. It offers various tools and techniques in form of Ashtanga yoga, here is how:

Yama and Niyama: It helps in maintaining a harmonious social and personal relationship with oneself and people around

Asana: It helps in maintaining physical and physiological health

Pranayama: It helps in regulating and channelising the vital force which aids in maintaining perfect psycho-physiological health

Pratyahara: It is withdrawal of senses which helps to be content and stay in the state of happiness despite the situation

Dharna, Dhyana, Samadhi: These are the highest state of experiences and the ultimate goal of one’s being

Thus, Yogic practices help us not only at physical level but also at mental and spiritual level stimulating a perfect holistic healing.

Here is how to heal with yoga in 4 primary steps:

  • Imbibe awareness to stop going deeper into the various stages of a disease.
  • As soon as you understand the triggers, take necessary measures to help yourself.
  • Consider yogic tools from leading yoga institutes in India like Kaivalyadhama
  • Implement and practice the recommended yoga and meditation routine consistently.

Don’t let it transform from symptom to disorder, heal with yoga.

Closing thoughts:

Diseases are to be treated not manifested. Yoga is not only for the sick. It also empowers you with ways to stay aware and calm for any disturbances that life might throw at you. Thus, healing is not only at extremes but in regular living too.

Here is your chance to reverse. Heal with Yoga, Heal at Kaivalyadhama.

From disease to ease, Embark the journey to wellbeing.

Ms. Renu Jain

Ms. Renu Jain

A certified yoga professional from Kaivalyadhama who has won over Auto immune disorders like Rheumatic Arthritis, Thyroid, and Alopecia by adopting a Yoga based lifestyle approach.

Mitahara: Yogic Nutrition and Mindful Eating

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A well balanced nutritious diet has a huge impact on physical and mental well being. However, even after knowing this fact, the hectic routine hampers the living, making it difficult to maintain a proper diet and then growing health problems.

Increasing number of people these days are moving towards vegan diet, keto diet, raw food diet etc. It is however very important to listen to the needs of your body, adjusting food choices accordingly, rather than following a restrictive plan that could eventually make you unwell. So instead of adopting fasting or different diet plans I will suggest a yogic diet or mitahara. Now you all will ask what is mitahara? So here is the answer to your question.

What in Reality is Mitahara?

Hatha Yoga Pradipika, the yogic text tells the concept of yogic diet (Mitahara) in Chapter-1 (Asana) Shloka-58.

सुस्निग्ध – मधुराहारशचतुर्ााश – वििस्जातः। भुज्यते शशि –
सम्प्रीत्यै शमताहारः स उच्यते।।

(Susnighdha – madhurāhāraśchaturthāmśa – vivarjitah l Bhujyate
śiva – samprītyai mitāhārah sa uchyate ll)

Mitahara is a Sanskrit combination word, from Mita (moderate) and Ahara (taking food or died) which literally means the habit of moderate food. It’s an ancient Indian concept, where one abstains from either eating too much or too little quantity of food for certain varieties of food. It integrates awareness about food, drink, balanced diet and consumption habits and its effect on one’s body and mind. It is considered as a Yama or self-restraint virtue in ancient Indian texts.

Some Basic Principles of Mitahara

  • Eating habits should be conscious and mindful which affects your mind, body and soul. You quickly become aware of how your choices affect you.
  • Food should be of Sattvic qualities, which increases energy and creates balance in the mind and body.
  • Rajasic and Tamasic foods should be avoided which causes anger, depression, fatigue and lethargy in person.
  • Apathya (unwholesome) food should be prohibited for better and healthy living.
  • Diet should be in moderation and overeating should be avoided at all cost. One-fourth of stomach should be left empty.
  • Should be based on the principle of Ahimsa (non-violence).

Effects of Mitahara

  • Leads to optimum health and a peaceful mind in control of a fit body.
  • Promotes health, vitality, strength and relaxation.
  • Helps in easy digestion.
  • Helps in balancing vata, pitta and kapha in the body.
  • Removes body toxins.
  • Brings purity and stability at mental level.

Foods to Eat

  • Wholegrains, nuts and seeds.
  • Green leafy vegetables and herbs.
  • Fresh fruits and juices.
  • Unprocessed and additive and preservative free food.

Foods to Avoid

  • Meats, fish, etc.
  • Caffeine and alcohol
  • Spicy, sour, bitter, dry, salty and fried food.
  • Stale ,over-cultivated food items.

Conclusion

Yogic diet is primarily vegetarian, moderate and pure. People having a sedentary lifestyle can be immensely helped if they along with their regular yogic practices also follow yogic diet. Ultimately food should be used as an enjoyable fuel for our bodies. So keep it fresh and simple. Take small steps, avoid going on diets, make healthy delicious food a part of daily life and always remember to be mindful and conscious of your eating habits.

Yogic diet, yoga and ayurveda along with naturopathy is a perfect blend of holistic living. At Kaivalyadhama, one of the leading yoga institutes in India you can indulge in this blend and have an enriching experience.

Ms. Chhavi Agarwal

Ms. Chhavi Agarwal

I am post graduate in English literature and pursuing PG diploma in yoga education
(2021 batch) at Kaivalyadhama, Lonavala.

Ways to Lead a Contented Life with Yoga

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India is a nation rich in Yoga and Ayurveda. Fortunately, we have many yoga gurus, teachers, and swamis who have pioneered speaking about living a contentful life. Owing to that, I believe I should share my personal experience as a yoga student & express my learnings from a viewpoint of a common man.

In this blog, I will be sharing my process from understanding my flaws and dealing with them, to creating a peaceful environment for me and for everyone around me.

What is a Contented Life?

It is a satisfactory living that makes you accept and feel gratitude towards whatever crosses you. It can be your job, family, money, or future. What became my hurdle while growing up was my failure to understand reality and getting looped in the societal pressure and eventually losing myself. However, Yoga Philosophy helped me to introspect all these problems, comprehend the reason behind them & understand my purpose.

In modern day-to-day life, human beings are surrounded by several things to consume which are served by Institutions and corporations. It can be education, vocation, relationships, or even food for that matter. Each and every segment is always ready to teach on how to live and how to not.

Falling to this, I derived prejudice about life such as success is defined by how much I have accomplished. Although these defined my place in my community, they also controlled and deprived me of the present. But with time, I realized that these perceptions and biases are actually just parts of my thoughts.

What does Yoga Philosophy Teach?

In Patanjali Yoga Sutras it is said,

“Yogascittavrittinirodhah
||1.2||”

It means Yoga is the practice to gradually decrease mind modifications in order to bring awareness within.

Following this mantra I have realized a pattern of understanding and irrespective of whether it affects me or not, I can now consciously make thoughtful decisions in life. Earlier, I kept myself in a position to question everything that came my way. I wanted to either modify it or change it altogether, and if failed. I would prefer to stay angry. Understanding that sometimes things are the way they are, was never a part of my dictionary. This was simply because I couldn’t see beyond my nose and on the basis of that, I would define what I should deserve and what I should not, which is a human-centric perception of the world.

According to Yoga

“ “Maitreekarunamuditopekshanam
sukhaduhkhapunyapunyavishayanam
bhavanatashchittaprasadanam
||1.33||”,

Decoding – we should be friendly, compassionate, grateful, and indifferent towards happy or sad, good or evil.

I feel that I am coexisting with ants and birds, trees and mountains but I would fail to be concerned and compassionate towards all of them equally, as equally as humans. We are part of this universe where we all are sharing this place, and therefore there is nothing that is mine or yours and that I am only a small part in it with a small role.

My Journey Towards Contented Life

The above-shared theory was making me question my entire existence and I used to put myself in a position where I became vulnerable. But at the same time, it gave me a path to think beyond myself and accept the reality as it is and in fact be responsible towards it. This has also given me the freedom to do something without expectations which leads to the next essential learning,

“Ishwarapranidhana
||1.23||”

According to sage Patanjali, Ishwarapranidhana is the action of surrendering to God.

Here, God can be anything like your work, family, or friendship, and surrendering means committing to the present or devotion. I am expecting something in return for whatever I am doing. What if I am not rational about it? And become ready to just ‘give’ and not measure the ‘gains’ from it. This way I did not have disappointments from whatever comes my way, in fact, it became the simplest method to be comfortable with what I had and what I am. Every human being has flaws, for me accepting them without denying them led me to forgive myself and move on. This has effectively changed my perception to deal with anything and feel content.

Closing Thoughts

Every human carries their past with them and is trying to fit themselves in the present for a better future. Until one realizes their potential to surrender to their role in life, one will never feel belonged and eventually feel lost. Accepting one’s reality is not a compromise but a lens to look beyond oneself. Although it is hard, I am genuinely trying to see the borders and boundaries which I have created for myself and others and trying to push that with the help of Yoga. Here to understand that I am just a flower on a tree and that I am not carrying the entire tree, is beautiful. And the key to a peaceful existence is to believe and be happy.

These are the ways I found to live a contented life through Yoga Philosophy.

Mr. Rathinavel M

Mr. Rathinavel M

I am a theatre practitioner with more than 6 years of experience. Currently, I am a writer predominantly in Tamil language. I have done my CCY (2017) in Yoga and am now a Post-graduate Diploma (2021) student in Yoga Education at Kaivalyadhama Yoga Institute, Lonavala.

Yoga and Mindfulness for Teens

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Today’s modern life between all the hustle and bustle of new trends or fads, our  Teenagers or Generation Z usually fail to prioritize their wellbeing. The cherry on the top is the pandemic which has brought various changes to our regular routine and isolation at home and absence of the active environment of an academic institute, giving birth to increased rate of anxiety, stress and depression. Teenagers today are facing challenges which were very rare and unusual 30-40 years back. So the question is how can we help and guide our teens?

Voilà! The solution to this problem is YOGA. Yoga is not only performing asanas, it is much more than that. Yoga is a simple and wholesome process which keeps our physical, mental, emotional, social and spiritual wellbeing in shape.

So, in this blog I’ll be sharing with you about some common teenage problems and how a little bit about yoga for children in this technology centric lifestyle to bring happiness & peace.

Teenage World and Their Problems

Now, let’s take a quick glimpse into the Teenage world. Teenagers between 13 and 19 years of age go through a turbulent phase both internally and externally. They deal with hormonal changes, social changes, academic, competitive exam preparations and peer pressure and on and on which leads to various problems.

Most Common Problems for Today’s Teenagers are

  • Anxiety and Depression: According to some researches 75% of our teenagers cope with various mental health problems unknowingly. Teenagers are more concerned about their physical appearances and as a result they ignore their mental health.
  • Self Esteem: Children with early childhood trauma lack in confidence, they may feel victimized, feel lonely and isolated and also might have negative thoughts about themselves.
  • Body Image: Body image issue can begin in teenagers in response to the changes in body during puberty. Individuals who are obese and dissatisfied with their physical appearance are prone to depression.
  • Cyber Addiction: Today’s generation Z a.k.a. “Loneliest generation” in the race to follow new trends spend endless hours online and on smartphones inadvertently moving them away from human interaction and sending them into isolation with no real people to talk to or have conversations. They Crave for social acceptance.
  • Bullying and Peer Pressure: Bullying and negative peer pressure can cause teens to suffer from low self esteem, anxiety and depression.
  • Lack of Concentration: Physical and emotional changes, lack of sleep, a poor routine, excessive screen time or a family trauma can cause lack of concentration in teenagers. Unfocussed, confused teens are unable to find happiness and purpose in life.

YOGA – A Supreme Secret of Life

Yes, you read it right. Yoga is a magical and a supreme secret to a happy and peaceful life. It’s a remover of misery and destroyer of pain.

As they say “You cannot always control what goes on outside. But you can always control what goes on inside”.

Yoga is a path to a new world for today’s stressed out generation. Daily dose of yoga can impact and transform teenagers life in healthier way. They learn to cope with any challenge in life and build a healthy population.

Importance of Yoga in Teenagers

  • Regular practice of yogic practices will help teenagers to live a Healthy lifestyle. It will improve their muscle strength, increase stamina, boost their immunity, improve their body physically and physiologically and reduces chances of childhood obesity.
  • Meditation will improve their concentration and creativity level, it will sharpen their memory and will bring mental stability and calmness.
  • Through the various breathing yogic practices and poses yoga help students feel in control of their body and mind.
  • Yoga at an early age encourages self esteem and body awareness with a physical activity. It creates a better mind and body connection.
  • When combined with mindfulness it increases patience, maintains calmness and improves work efficiency.
  • Most important benefit of yoga is that it will help teenagers to get rid of depression, anxiety and mental stress.
  • It will teach teenagers the techniques to lead a healthy, peaceful and contented living.

I am sharing all above mentioned benefits after experiencing them personally. When I was a teen I suffered from anxiety and work pressure but yoga did wonders for me. So, basically yoga is a whole package that comes with physical, mental and spiritual practices. It’s a way of living which keeps us in harmony and equanimity.

Now that you know the importance of yoga for children, here is an online workshop presented by Kaivalyadhama that will help you bring authentic yoga into practice for the wellness of your kids.

ONLINE WORKSHOP LINK

Click on the link to know more about this need-of-the-hour workshop & take a step towards holistic wellness with one of the leading yoga institutes in India – Kaivalyadhama

Ms. Chhavi Agarwal

Ms. Chhavi Agarwal

I am post graduate in English literature and pursuing PG diploma in yoga education
(2021 batch) at Kaivalyadhama, Lonavala.

Elements Of Yogic Practices To Keep You Away From COVID

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Viruses are not new to mankind; the world has seen several virus attacks in the past and they’ll be there in the future too. SAARS, NIPAH, EBOLA, Swine flu to name a few. It is certainly recognized that there is an increase in the development of already existing viruses or mutated ones which could result in many new such pandemics.

At present, we are engulfed in a pandemicity of COVID-19. It will be a year soon of this coronavirus to be in action in the world (9 months in India). Abundant studies have been conducted and are still in progress to understand and analyze this Virus. Nevertheless, most of these studies point out that boosting the immune system is the only way to tackle CoronaVirus.

Yoga, Ayurveda & Immunity to Resist COVID-19

Yoga and its counterpart Ayurveda have recognized these facts about immunity centuries back.  They function as a preventive technique by enhancing our immunity to tackle any such pandemics. This blog speaks not just about handling COVID; it tells about developing our immune system holistically so that we can overcome any & every strain of such viruses.

Yogic practices like Asana, Pranayama, Shuddhi Kriya and various other concepts of yoga bring about physiological changes to enhance immunity.

Asana Abhyasa

We very well know that the main organ that is affected by COVID-19 is our lungs. Thus keeping the lungs healthy is the key.

Why are Asanas Important?

In our general day to day activities, there is little movement or minimum extension of the thoracic spine compared to the lumbar and cervical region; which over a period of time gets tightened as compared to cervical and lumbar. Practicing specific asanas like bhujangasana, chakrasana, or any back bending asanas, improves the efficiency of lungs expanding the thoracic spine.

What does Asanas Give?

  • Backward bending asanas expand the anterior part of the chest.
  • Forward bending asanas stretch the posterior part of lungs.
  • Backbend is assisted with inhalation, diaphragm is pulled down.
  • External intercostal raises the ribs and expands the chest cavity.
  • Lung volume increases.

In practices where Intra-abdominal pressure is reduced, there is increased oxygenated blood supply to various abdominal organs which ensures optimal functioning of the same. Nauli, Uddiyana Bandha is to name a few that produce these effects.

The alternating pressure in Agnisar and the massaging of the abdomen not only tones the abdominal organs but also regulates the adrenals which in turn controls the stress hormones.

By stimulating the Lymphatic & Endocrine System, the increased Intra-abdominal pressure in some asanas apart from strengthening the lumbar spine, also massages and purifies organs like spleen, which has an important role in the lymphatic system.

Practice of Pranayama

Pranayama is a slow and complete type of breathing with or without a voluntary pause wherein there is-

  1. Usage of maximal respiratory muscles
  2. Maximum lung expansion
  3. Increased Decreased Anatomical Dead Space
  4. Increased Tidal Volume, Minute Ventilation, Alveolar Ventilation and diffusion of gases

3 Prime Pranayama

1. Anulom Vilom- Improves the erectile tendency of the nasal tissue, which helps in opening and clearing the nostrils.

2. Ujjayi Pranayama-

  • The contraction of abdomen throughout the Ujjayi Pranayama, aids in Venous return thereby the lymphatic system.
  • The partial closure of glottis decreases the dead space and further increases the airway resistance, which in turn allows maximum alveolar opening.
  •  Also, in Ujjayi unused parts of lungs (say, apex) are used.
  •  The humming sound in Ujjayi generates relaxation.

3. Bhramari- It relaxes the skeletal muscles as well as the smooth muscles of the blood vessels improving circulation and thereby oxygenation and also cleanse the paranasal sinuses.

In deep inhalation during any pranayama, the Intrathoracic Pressure decreases, which helps in lymphatic drainage from head and arm. As Lymphatic drainage increases, so does the increase in WBC, which is the most essential part of the immune system (WBCs’ help in attacking the pathogens that enter the body).

 All these factors aid in conditioning our respiratory system which is the maximum affected system by coronavirus.

Studies demonstrate that yogic practices reduce stress hormones like Adrenaline and Cortisol. It is a known fact that stress has a negative effect on our immune system. So by reducing stress through yogic practices, we will be able to enhance our immunity.

NOTE- Absorption of Micronutrients

Micronutrients are required for the development and maintenance of the immune system. Studies prove that practicing yoga improves micronutrient absorption, which is of utmost importance to develop immunity.

 

Role of Shuddhi Kriyas

Loss of taste and smell are additional symptoms associated with COVID. This is mainly because the entrance point of coronavirus is the nose and mouth. Shuddhi Kriya practices like Jalaneti, Kapalbhati, Dhauti clears the respiratory tract of any possible pathogens entering through nose and mouth, as it increases the ciliary action and clears the mucus.

Niyama

Patanjali Yoga Sutras explicitly explains the concepts of Niyama (rules/codes) to follow in order to achieve the best results out of the yogic practices. Niyamas are moral codes of Self Discipline that one has to follow, irrespective of age and sex.

The Concept of Sauca (Cleanliness) being the first of five Niyamas, is being reiterated again and again during this pandemic period, as “social distancing”, to avoid the spread of infection.

 The Concept of Janasanga is yet another principle. The classical text book Hatha Pradipika(1:16,17) explains Sadhak-Badhak Tattva (Abidance and avoidance factor) one of which is to avoid crowds (janasanga), which ultimately aids in avoiding the spread of infection.

To Conclude

COVID-19 has highlighted the importance of health like never before. It is high time that we start embracing our long forgotten yogic lifestyle; not for anybody else but for self. To stay safe and healthy in advance to overcome such virulence, practicing the above mentioned yogic techniques will prove a boon for all.

Take care.

Ms. Bindu Sunil

Ms. Bindu Sunil

Post-Graduation in Food Science and Nutrition, and a Post Graduate Diploma in Yoga Education.

Citta Prasadanam Ancient Wisdom for Eternal Happiness – Heal with Yoga

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“maitri karuna mudito-peksanam-sukha-duhkha punya-apunya-vishayanam bhavanatah citta-prasadanam” Patanjali Yoga Sutra ||33||

Root cause of all the suffering is the afflictions (something that causes pain or suffering). These afflictions are described as 5 klesha by Sage Patanjali. These are categorized as the following –

  1. Avidya(Ignorance)
  2. Asmita(Ego)
  3. Raga(Attachment)
  4. Dvesha(Hatred)
  5. Abhinivesa(Fear of death)

Understanding and accepting the existence of these klesa in oneself is the first step towards eternal happiness. These klesa are a window into the state of mind. If we observe the history of wars and the current scenario of human suffering, they are the results of Raga and Dvesa. Looking through the lens of klesa before taking an action, brings clarity of thought and results in actions, one would not repent and cause suffering.

Sage Patanjali has given a beautiful formula to make decisions resulting in happiness, in the form of Citta prasadanam. Citta Prasadanam can be directly translated as “Blissful Mind”. Great sage also gave a simple tiered approach to achieve this bliss for everyone.

How to do this by Patanjali’s way?

All you have to do is, cultivate the attitude of friendship(maitri), compassion,(karuna), joy(mudita), and develop indifference towards pleasure(sukha), misery(dukha), virtue (punya) and viciousness(apunya). By repeating this attitude one can achieve citta-prasadanam- the blissful and peaceful state of citta (mind).

Reading through the above recipe, one might think it is easier said than done. I agree with that, that’s why one should first slow down the thought process. This can only be achieved by the practice of Pranayama (control of breath), under the guidance of a certified teacher. By Pranayama, you can achieve clarity of thought. After achieving that, all you have to do is turn negative feelings into positive ones. For example, when one of your friends achieves success, don’t be jealous and look for negatives, instead appreciate that person’s success wholeheartedly. This not only brings you happiness but also gets you a lifelong friend. Same works for an opposite event, when someone is in grief, be supportive and show compassion. When someone is having a joyous moment, amplify the joy of the person, by spreading the word about the person’s achievements, this amplification turns joy into bliss.

How to start?

  • Looking through the lens of klesa, understanding deeper thoughts and using the cittaprasadanam as remedial processes, you can achieve perfect mental health and happiness.
  • By spending an hour a day in practice of simple Yoga techniques such as “Om” chanting, Bhramari Pranayama, Gayatri mantra japa, and Anuloma Viloma pranayama, one can train the mind to have a upeksha bhavana.

To summarise, here is the happiness equation-

Blissful mind = (Slow down the thoughts + amplify joy + show compassion) – (hatred – jealousy)

If everyone follows this simple principle of citta prasadanam, both individuals and society at large will have a peaceful and harmonious existence. With this, you would see Ishwara in everyone.

Satish Tallapaka

Satish Tallapaka

Yoga Instructor
Satish has been doing his sadhana and teaching Yoga as a Karma Yoga in the United States.

Patanjali Yoga / Ashtanga Yoga

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Today, Yoga is popular globally as a form of exercise or as a part of daily workouts; but authentic Yoga has wider and deeper dimensions to it than what is commonly known.

It is known for a fact that the body affects the mind and the mind affects the body. But, the effect of the mind on the body is greater than one realizes. The role of Yoga in helping a person become resilient to face stress (a part of our modern lifestyle), without harming the body (remain healthy) is gaining new importance.

Genetics of Yoga –

The Patanjali Yoga Sutras is the oldest known text of Yoga. The word ‘Yoga’ is a Sanskrit word with 2 basic roots (origins):

  1. The meaning of Yoga derived from Yuj-yujjati is ‘anchoring’ or ‘integration’ of the whole human personality in terms of his ‘body’, ‘mind’ and ‘soul’.
  2. The meaning of Yoga derived from Yuj-samadhav is ‘Samadhi’ or deep concentration.

Hence, Yoga means the process (of integration/anchoring) as well as the state of concentration!

The Samkhya philosophy which is the basis of Patanjali’s Yoga, states that all the things that are visible on earth are made up of 2 eternal, uncompromising and metaphysical principles namely ‘purusha’ i.e. consciousness and ‘prakriti’ i.e. matter (similar to the Chinese Yin and Yang philosophy). Yoga is the process to realize the ‘Purusha’ in himself i.e. to achieve harmony in the body, mind and soul; it is also the end goal of ‘Samadhi’ i.e. concentration where the body and mind fade away and only the soul/purusha is realized.

Patanjali has prescribed an eight-limbed process of reaching the goal known as Ashtanga Yoga. The eight limbs are Yama, Niyama, Aasan, Pranayam, Pratyahara, Dharana, Dhyaan and Samadhi.

For many, Yoga is equal to Asanas; but this is only of the parts of authentic Yoga. When only Asana – the 3rd limb of Ashtanga Yoga is practiced, it would not be ‘Yoga’ by definition.

You might wonder, why do we need all the 8 limbs? Here is why.

The answer rests in the arrangement of these 8 limbs itself – these are in ascending hierarchal order which means each limb leads to the next. Every limb needs to be mastered before practicing the next one. Let us know them one by one.

Yama and Niyama

Just as we need to clear our primary, secondary school education before following higher studies, the same way the Yamas (1st anga of social attitude) and Niyamas (2nd anga of personal discipline) helps the person to become mentally and physically ready for the postures to be adopted in asanas.

Asana

The Asanas (3rd anga of physical postures) retrain our musculoskeletal system to be still and steady for prolonged time. To remain still in one posture, complete concentration is needed wherein the mind becomes so focused that the asanas can be performed slowly and effortlessly, one’s awareness becomes intensified and can experience infinity.

Pranayama

When one masters his musculoskeletal apparatus, he is now ready for Pranayama (4th anga of expanding the ‘prana’ or vital energy by controlling the breath). When the breath is controlled, one can control the mind. When the breath is extended and controlled, there is cessation of activity in the mind.

Pratyahara

Hath Pradipika, a classic manual on yoga says ‘Chale vate chalam chittam nischale nischalam bhavet’, meaning when the mind gets steady and thoughtless, Pratyahara (5th anga of going inwards) begins where we shut off external sense organs and look inwards.

Dharana

After focusing inwards, one comes to Dharana (6th anga of concentration on one object, in one place).

Dhyaan and Samadhi

As one becomes adept and Dharana intensifies, Dhyaan (7th anga) and Samadhi (8th anga) of meditation take place.

When we follow these 8 limbs of Patanjali’s Yoga, positive effects are perceived on the body, mind and soul;

  • The body becomes supple, muscular coordination becomes smoother and lightness is felt.
  • Mind becomes serene; known as samyama; there may be flashes of intuition.
  • Soul i.e.chitta attains purusha i.e. consciousness and spiritual growth is seen.

Thus, to progress on the path of Yoga, all the steps are needed. Though reaching true Samadhi is difficult, when we progress from Dharana to Samadhi, there occurs a psychophysiological balance which restores the natural rhythm of the person and insulates him from the natural stress response of the body.

Ashtanga Yoga is the most efficient, safe and cost-effective way to ensure health for each and every person. Kaivalyadhama was founded by Swami Kuvalyanandji and he wanted to propagate this message of Yoga to everyone irrespective of cast, creed or social status:

“Yoga is that art and science which is calculated to ensure an individual’s perfect health for the body and is infinite happiness for the mind and perfect spiritual development for the soul”

Dr. Kritika Doshi

Dr. Kritika Doshi

Pain Management consultant at Bethany, Jupiter and CSMH Hospitals, Thane.