MECHANISM OF ACTION OF YOGA
Yoga implies a physically active lifestyle, leading to better health, mental alertness and longevity. Inactivity increases feelings of depression and anxiety. Yoga counteracts the effects of inactivity, thereby decreasing depression and anxiety.
Relaxation, the counterbalance to tension, is a fundamental component of yoga. Unlike aerobic exercises, which increase heart rate and blood pressure, yoga activates the relaxation response. Yoga postures require gentle movement and firm holding of specific parts of the body followed by relaxation. All postures are performed along with deep ‘yogic’ breathing.
Breath is life. Every living being breathes. However, in humans rarely is breathing full and unrestricted, more so in stress. Proper breathing brings in more oxygen and life energy, prana. The brain requires much more oxygen than the rest of the body. Thus, alterations in oxygen supply have direct effects on the brain: on alertness and performance. Proper oxygenation retards ageing and may prevent such diseases as Alzheimer’s, etc. Through yogic breathing, energy is released resulting in physical and mental rejuvenation. In addition, concentrating on and consciously regulating the breath allows intake of greater amounts of prana.
Most people breathe shallowly, using just a fraction of their breathing capacity, into just part of their lungs. Yogic breathing encourages optimal use of lung capacity. This further enhances the flow of blood, lymph and prana in the body. Conscious breathing induces the relaxation response and has immunity-enhancing effects. The use of relaxation and deep breathing to reduce stress levels has been shown to mitigate the negative effects of stress on immunity. In addition, the deep breathing, relaxation and concentration that are essential parts of yoga enable the agitated and distracted mind become calm.
Muscle guarding – tightening of the muscles around a painful or stiff area – is the body’s response to pain and disuse. Over time this might extend to adjacent parts of the body. Due to inactivity, muscles lose tone and become weak. The fascia, the membrane that covers, supports and separates muscles, responds by tightening up. Once contracted, the fascia will take longer to relax.
Yoga can help inhibit and gradually reverse this process. By its gentle nature yoga facilitates non-aggressive stretch and release of fascia and muscles. Yoga stretches not only muscles but also the soft tissues, ligaments, tendons and the fascia surrounding muscles. Furthermore, it enhances the ability to relax muscles at will. Even if movements are restricted, gentle asanas and yogic breathing can help improve function. Ultimately normal function is likely to be restored.
There are beneficial effects on organs of digestion, elimination and on the circulation. Gentle muscle stretching and contraction by backwards and forwards flexing and stretching of the body help maintain and enhance elasticity. Increased lubrication of the joints brings increasing flexibility and a sense of ease and fluidity all over the body.
The practice of yoga postures affects the spine, maintaining its flexibility and strength. It also works on the internal structure, stimulating key pressure points that affect the flow of prana. During yoga postures the prana is directed to that part of the body to heal disease and restore its balance. Blood circulation and lymph drainage are enhanced. Internal organs are massaged and stimulated. Different postures bring the body in different positions where specific organ systems are involved.
Holding or maintaining the posture is the most important component of yoga performance. Maintaining of a posture will allow the prana to work that part of the body involved. In postures where there are several stages, each stage has to be maintained for one or two breathing rounds for maximum benefits.
While performing a posture, the body is brought in stages, in a certain final position. Each stage has equal importance as the final posture. The same attention has to be given to the performance of each single step. At each stage a specific organ system is involved. Prana is directed to that specific part to relieve pain, heal disease and restore balance.
Ageing is normal for the physical body as are associated degenerative processes. However, if one practices meditation and yoga diligently one is able to draw from the infinite reserve of prana. This continuous supply of prana will help delay the normal ageing processes.
Hatha yoga brings more benefits if practiced with deep breathing. Closing the eyes may further help to calm and concentrate the mind. Some sacred word as ‘OM’ or any other sacred mantra should be synchronized with breathing. Mental repetition may also be done. As the word flows in and out with the breath, perfectly synchronised and rhythmic, the whole body slowly and gradually gains perfect relaxation. Focusing on repetition of the mantra and synchronising breathing with the different movements, increases flow of prana to specific organs or tissues, helping heal any pathology.
However if one is to concentrate just on the affected body part and perform asanas for that part alone, it may create an imbalance. This will adversely affect the proper functioning of the body as a whole. Thus, the importance of doing a variety of asanas which involve different parts of the body. The aim of yoga is to bring equilibrium to the whole system. The ideal would be to perform a daily routine comprising of a series of postures that exercise all body systems.
Yoga practice advocates a balanced diet and regular eating and other health-promoting habits. Our body also responds to the way we think. Mental conditions affect the body. By increasing strength and flexibility yoga gives rise to feelings of well-being. Relaxation, an integral and essential part of yoga practice accentuates these feelings.
Yoga postures, breathing and meditation helps gain physical and mental strength. Yoga and meditation also help spiritually. In fact, the spiritual dimension of yoga is the very foundation of any lasting improvement which may be noted at all levels. The human being is not just mere body, but mind and spirit also. Integrating these three facets of life helps in emerging as a complete being. The aim of meditation and yoga is to keep the human being in a state of optimal balance.
Yoga and meditation will give a well balanced, well integrated personality and a strong character. Yoga postures are performed within physical limits, movements in accordance to body cues to move more or less, without any undue exertion. The tranquil environment of yoga practice encourages slow and sustained movements of the body and correct breathing. These increase parasympathetic dominance, associated with the experience of pleasant emotions and bodily homeostasis.
Homeostasis consists of finely-tuned regulatory mechanisms to ensure there is optimal body function. Prompt and easy return to homeostasis is important because being in a prolonged fight-or-flight state can lead to imbalance and illness. Yoga practice ensures a smooth and prompt return to homeostasis following any imbalance, internal or external.
Yoga may thus be regarded as ‘vaccination’ against physical and mental illness. It is probably the most practical method to induce health, vigour and a better active life style. Meditation and yoga give us right discipline, the holistic way to restore or maintain our homeostatic balance.