What Is Yoga?

Yoga is derived from a Sanskrit word ‘Yuj’ which means ‘to unite’ the individual consciousness to Universal consciousness. The practice of yoga is a collection of physical, mental and spiritual disciplines aimed to bring harmony between the body and the mind. Yoga is described in Ayurveda (knowledge of Life), as an old system of healing originating from ancient Indian Vedic culture, for more than 5000 years ago.

Moreover it is gaining popularity as a common health activity in leisure centres, health clubs, schools, hospitals and especially advocated in Western countries. 

Definition Of Health According To Ayurveda:

According to Ayurveda definition of health, ‘the ones whose doshas and metabolism are balanced, whose tissues and elimination are normal and whose senses and mind are centred in the Self’ are considered healthy and remain full of bliss. 

Types Of Yoga In Ayurveda:

Ayurveda describes 4 paths of Yoga to transcend one’s own karma, lead a better life and reach self-realisation. 

Karma Yoga:

This is the yoga of action where selfless services are done to attain self-realisation

Bhakthi Yoga:

This is yoga of devotion. A person who is suffering from attachment with another person can transform the emotions into divinity through chants, prayers and rituals.

Raja Yoga/ Ashtanga yoga/ Hatha yoga:

This is the king of all yogas, it has 8 limbs and helps to maintain physical stability and mental control. 

Jnana Yoga:

It is the yoga of knowledge. By attaining wisdom from reading the scriptures, one merges with higher self. 

Raja/Ashtanga/ Hatha Yoga:

Out of all the 4 Yoga, Raja Yoga is more significant. It is not just about postures and asanas. There are several steps in the ladder before achieving the ultimate goal of higher state of consciousness. 

We are ignorant to who we are and we are motivated by our desires of our mind. When these desires are not fulfilled our false ego is affected. To purify this, at the first stage we control ‘yamas’. These are ahimsa (we refrain anger thoughts, words and actions; let go the desires and get detached); satya (not to resort to lying due to underlying fear of losing things/people); brahmacharya (following sexual restraint to control the inner mental restlessness); ashteya (not to long for others possessions and be contented with self); aparigraha (non-hoarding things and feeling secure & happy with possessions.)

Steps In Yoga Practice:

The next step in the process of Yoga is ‘niyamas’. Here we tend to observe ‘Sauch’ (purifying both our internal body and external environment so mind achieves clean thinking),  ‘Santosha’ (contentment with out any complains and maintaining relaxed mind) ‘Tapas’ (while mind demands pleasure, practicing not to give into mind), Swadhyana (study positive scriptures) and Ishwara Pranidhana (surrendering our ego and accepting the person as part of the Higher power). 

Then we move on to the Asanas where it’s advisable to practice postures according to ones body’s ability to achieve a study body which inturn leads to a healthy mind. 

After Asanas we move on for ‘Pranayama’ (controlled breathing), ‘Pratyahara’ (withdraw the senses), ‘Dharana’ (concentrating on external objects or internal thoughts by excluding other thoughts), ‘Dhyana’ (meditation with unbroken flow of thoughts towards God) and finally moving on to ‘Samadhi’ (super conscious state where one is merged with own jeevathma). 

Neurophysiological Basis Of Yoga In Mental Health Disorders:

1. In mental health conditions like anxiety, depression or schizophrenia, the neurophysiological studies have shown increased sympathetic activity and reduced parasympathetic functions – resulting in increased heart rate, sweating, salivation, altered pupillary function and temperature changes.
2. The imbalance of breath in both the nostrils can give rise to organic and psychological disorders and associated complications. 
3. Yoga, especially Pranayama reduces the dead space in the lungs, ventilates the entire lung, balances the air flow in both the nostrils and regulates autonomic dysfunction.

Yoga vs Exercise:

1. In terms of Asanas, Yoga resembles physical exercises and is misunderstood as another form of physical activity. However, asanas differ in the mode of performance, goals and results.
2. Physical Exercise helps to achieve better physical health and weight loss. This involves repetitive movements without the focus on the  breathing. Also, the workload increases on the heart, muscles and lungs. There is increase in cortisol levels and along with lactic acid in the body after exercise which leads to fatigue and exhaustion. 
3. In Yoga, the movements are slow and comfortable and well synchronised with breathing. Yoga also increases flexibility, relieves stress on the heart and lungs and the person feels relaxed. 

Benefits Of Yoga In Different Population Groups:

1. Helps to improve balance, relieve tension and increase strength in the body when practised regularly. It also improves the well-being of a person by improving their sleep, reducing both physical and psychological stress and better resilience.  
2. Has been helpful in people suffering from anxiety, depression symptoms and PTSD. 
3. The American Academy of Pediatrics (AAP) has recommended yoga as safe and effective therapy for children and adolescents in coping with emotional, mental, physical and behavioural health conditions. Particularly in children, Yoga helps in self-regulation, focus on the task and handle problems peacefully.
4. Specific yoga interventions were beneficial for elderly with dementia in a residential care setting and improve balance and reduce falls. 
5. Practicing yoga has shown to improve health-related quality of life (QoL), anxiety and depression in patients suffering from cancer.
6. Some studies of Yoga intervention have reported other benefits of reduction in weight and cigarette cravings.
7. Randomised controlled trials have shown that antenatal yoga may be safe and effective for reducing the stress levels, anxiety scores, depression scores and pain response and increase in maternal immunity and emotional well-being. 

Final comments:

Having significant benefits on both physical and psychological health, yoga can be introduced from childhood to advanced ages following safety precautions suitable for your fitness.