MENTAL HEALTH & YOGA

A through various practices. Yoga is truly a wholesome and integral science of life that deals with multidimensional aspects of health in both the individual and society.

Yoga helps us to take the appropriate attitude towards our challenges and thus tackle them effectively and efficiently. “To have the will (iccha shakti) to change (kriya shakti) that which can be changed, the strength to accept that which cannot be changed, and the wisdom (jnana shakti) to know

the difference” is the attitude that needs to the cultivated. An attitude of letting go of the worries, the problems and a greater understanding of our mental process helps to create harmony in our body, and mind whose disharmony is the main cause of ‘aadi – vyadhi’ or psychosomatic disorders.

“Health and happiness are your birthright, claim them and develop them to your maximum- Swami Gitananda Giri

Some Yogic tools for mental health and wellbeing:

Tools to induce psycho-physical harmony: 

Asana-s (static postures), kriya-s (systematic and rationale movements), mudra-s (seals of neuromuscular energy), and bandha-s (locks for neuromuscular energy) gently stretch and strengthen the musculoskeletal system in a healthy manner. They improve mobility and flexibility of the different joints and groups of muscles. There is also concomitant improvement in a systemic function such as respiration, circulation, metabolism, digestion and elimination. A general sense of health and wellbeing is also promoted by these aspects of Yoga that help release feel good hormones like endorphins and encephalins. (Bhavanani, 2008; 2013).

Tools to balance emotional volatility: Swadhyaya (introspectional self analysis), pranayama (breathing techniques for control of vital energy), pratyahara (sensory withdrawal), dharana (intense concentration), dhyana (meditational oneness) and bhajana (devotional music) stabilize emotional turmoil and relieve stress and mental fatigue. They bring about an excellent sense of emotional balance that is vital for good health.

Breathing is the key when it comes to emotional health as it is the link between the body and the mind. When the breath is consciously slowed down the nervous system shifts the gear from fight and flight mode to the rest- relaxation mode.

Development of appropriate psychological attitudes:

Yoga encourages us to step back and take a meta-cognitive, objective view of our habitual patterns of behavior and thoughts. This enables

us to cope better with situations that normally put our bodies and minds under strain.

Yoga philosophy emphasizes the need to develop following qualities to help us become mentally balanced humane beings. It emphasizes abhyasa (relentless positive self effort) and vairagya

(dispassionate attitude) along with Ishwara pranidhana (acceptance and humility of the universal plan). It suggests change in our inner perspective through pratipaksha bhavanam (adoption of the contrary attitudes in the face of negativities) and adoption of four conscious attitudes: namely maitri (friendliness towards those who are at peace with themselves), karuna (compassion for those who are suffering), mudita (cheerfulness towards the virtuous) and upekshanam (indifference and avoidance of the evil).

Contemplation, relaxation and meditation: Relaxation is a central element in Yoga as it is the body’s way of recharging its cells and helps to ease physical, emotional and mental tensions. We can facilitate our healing when we are relaxed. In fact,we often unintentionally retard our inherent healing mechanisms when we are tense and uptight. Choice is ours to make!

Enhancing spiritual awareness: Yoga is the best way for us to consciously evolve out of our lower, sub-human nature, into our elevated human and humane nature (Giri, 1995). Ultimately, this life giving, life enhancing and life sustaining science of humanity allows us to achieve in full measure the Divinity that resides within each of us We cannot remain lonely, depressed and diseased if we realize that we are part of a wonderful, joyful and harmonious Universe.

(This is an excerpt from the research paper by Dr. Ananda Balyogi Bhavnani)

PRACTICE

MUKHA BHASTRIKA: The Forceful exhalations help expel stale air, toxins, and impurities from the lungs and respitory passages, promoting clearer breathing. It increases lung capacity and improves oxygen in-take . It enhances mental awareness and stimulates the nervous system helping clear mental fog and enhance alertness. It induces calmness and centered mental state.

Savitri pranayama/The rhythmic breath: It brings oneness and harmony between the entire system of the body, mind, and emotions. The 6-3-6-3 tala or rhythm is one of the best means to infuse prana in to the emotional body to get control over emotional volatility and gives the sense of stability.

Brahmari Pranayma /Honey Bee breathing: Brahmari Pranayama is a very calming practice that soothes the nervous system, releases mental tension and induces sleep. Experimental evidence suggests that humming influences Nitric oxide production endogenously and thereby help in the regulation of respiratory processes. Nitric oxide is also known to modulate major neurotransmittors involved in neurological process.

Spanda- Nishpanda: One of the simple relaxation technique in yoga is Spanda-Nishpanda kriya. Spanda implies:  tension, contraction, activation and Nishpanda implies: relaxation, letting go.Balancing the opposites is one of the important concept of yoga and these opposites/ Dwandwa play a huge role in our life.

This practice s done from Shavsana/seated position and we perform contraction of the toes, feet, ankles, legs, knees, thighs, gluteal muscles, abdominal and chest regions, whole back, neck, hands arms coming to the face and jaw. We tense ourselves and at the peak of tension we relax. After 10-20 seconds it is repeated.

Effort preceding the relaxation deepens the relaxation and research study at CYTER has found that after performing asanas the cardiovascular parameters show better results.