The word ‘Yoga’ is derived from Sanskrit root yuj which means ‘join’ or ‘unite’. This may be taken as the union of body, mind and soul, and is used in the literature both as an end as well as means. As an end, yoga signifies ‘integration of personality’ at the highest level. As means, yoga includes various practices and techniques which are employed to achieve the development of such integration. Yoga is a healthy way of living. Good health is the right of every human being. But this right depends on individual, social and environmental factors. Along with environmental or social factors to a large extent, we can develop a better immune system and a better perception of oneself so that other conditions do not affect us adversely and we can achieve good health. Health is a positive concept which does not mean merely freedom from disease, but it also include a jubilant and energetic feeling of well-being with an amount of general resistance and capacity to easily cultivate immunity against specific offending agents. Yoga is one of the most powerful drugless system of treatment, having its own concept of wellness which has been scientifically understood and presented by many. It can be adopted as lifestyle for promoting our physical and mental health. Yoga, if introduced at the school level, would help to inculcate healthy habits and lifestyle to achieve good health. The aim of yoga thus, at the school level, is to encourage a positive and healthy lifestyle for physical, mental and emotional health of children. It helps in the development of strength, stamina, endurance and high energy at physical level. Yoga also empowers oneself with increased concentration, calm, peace and contentment at mental level leading to inner and outer harmony. Yoga has its origin thousands of years ago in India. It has originated from a universal desire to attaining happiness and getting rid of sufferings. According to yogic lore, Shiva is considered the founder of yoga. A number of seals and fossil remains of Indus Valley Civilisation, dating back to 2700 BC indicates that yoga was prevalent in ancient India. However, systematic reference of yoga is found in Patanjali’s Yogadarshana. Maharishi Patanjali systematised the yogic practices. After Patanjali, many sages/yogis contributed to its development and as a result yoga has now spread all over the world. Prime Minister of India took an initiative to propose the International Day of Yoga on September 27, 2014, during his speech to the UN General Assembly. According to PM Modi, yoga is a gift of India that may improve people’s health and happiness worldwide. On December 11, 2014, 193 of the UN’s member countries decided to observe June 21 as the International Day of Yoga. The commemoration of the first day occurred on June 21, 2015. The International Day of Yoga is marked annually on June 21 on a global scale since 2015. An invaluable gift of ancient Indian tradition, yoga has emerged as one of the most trusted means to boost physical and mental well-being. To promote widespread participation in the 9th International Day of Yoga (IDY-2023), the Ministry of Ayush has launched several flagship projects. One of the efforts is the Morarji Desai National Institute of Yoga’s 100 Days, 100 Cities, and 100 Organisations campaign. This initiative, which runs from March 13 to June 21 and emphasizes enhancing people’s health and well-being, aims to spread yoga knowledge among individuals all around the country. The Indian Army, Indian Air Force, Indian Coast Guard, and Border Road Organisation organize yoga demonstrations along the borders, coasts, and islands as part of the ‘Yog Bharatmala’ project. Thi main aim of celebrating International Yoga Day 2023 is to spread awareness of yoga’s comprehensive wellness philosophy. This remembrance is essential for demonstrating the significance of physical and mental well-being in contemporary culture. The day also encourages establishing a regular meditation practice to foster mental clarity and self-awareness, both essential for thriving in a stress-free atmosphere. The aim is to promote mental, emotional, and spiritual equilibrium and emphasize balance in our busy, modern life. Stress reduction, mindfulness, and overall health and vitality are all supported by yoga. This year, the theme for International Yoga Day is “Yoga for Vasudhaiva Kutumbakam,” which beautifully encapsulates our collective aspiration for “One Earth, One Family, One Future.” Regular yoga practice has been shown to improve heart health, reduce blood pressure, enhance flexibility, and increase muscular strength. It can also improve respiratory function, reduce inflammation, and improve overall mental wellbeing. The International Day of Yoga provides the chance to learn the fundamentals of yoga and benefit from its many rewards. Listed below are a few suggestions for ways to observe International Yoga Day: Enroll in a yoga class, Perform yoga at home, Discover the history of yoga, Write about your yoga experiences on social media and Encourage people to try yoga. The main objectives of Yogic Practices are; To develop a understanding of yogic practices and apply this understanding accordingly in one’s life and living; To develop healthy habits and lifestyle in children; To develop humane values in children; To develop physical, emotional and mental health through yogic activities. Yogic activities can be done by all children including children with special needs. However, children with special needs should perform these activities in consultation with yoga experts/yoga teacher as per their capacity. The yogic practices should start with a quiet mood which could be attained by reciting a short prayer. Yoga infact is a healthy way of Living . It is essential that body should be prepared by activities such as ankle bending, knee bending, finger movements, hand clenching, wrist bending, wrist rotation, elbow bending, shoulder rotation and eye movement. Regularity of practice is essential both in the physical and mental aspects of yoga. Patience is an important requirement for yoga. Do not despair if you do not succeed today in doing a certain asana or in following a right principle of conduct. Perseverence in your efforts is needed. Yoga should not be practised in hurry or when you are exhausted. One should select a well-ventilated, clean and non-disturbing place for practice. Yogic practices should not be performed on hard surface. A durry, a mat or a blanket can be used for this purpose. Bath using cold or warm water before the practice is good. Clothes should be loose and comfortable while performing the yogic practices. Breathing should be as normal/natural as possible. It is not to be manipulated unless instructed specifically to do so. There are limitations of yogic practices. If you are suffering from any problem or chronic disease, inform your teacher before starting yogic practices. Yogic practices should be adopted on the basis of the principle of progress. At initial stage, easy practices should be adopted. Later on more difficult ones can be practised. Therefore, start with simple yogic practices and gradually proceed to do advanced practices. Yogic practices should not be combined with other physical activities in same session. These are two different types of activities and could be separately practised.
Regularly practising Yoga, a person can imbibe some very good qualities like courage which protects like a father, forgiveness as possessed by a mother & mental peace which becomes a permanent friend. Through regular practise of Yoga truth becomes our child, mercy our sister, self-control our brother, the earth becomes our bed & knowledge satiates our hunger.
Yogic practices can be carried on at home once they are properly learnt in the school. In the literature, we come across various Yogic Practices such as yama, niyama, asana, pranayama, pratyahara, shatkarma (cleansing practices), mudra, bandha, dharana, dhyana (meditation). Yama and Niyama are commonly used practices. These are initial sets of principles that are concerned with our conduct in personal and social life. These practices are related to ethics and values. We know asana means sitting in a particular posture, which is comfortable and which could be maintained steadily for long time. It gives stability and comfort, both at physical and mental level. Generally, the asanas are practised in the sequence of standing, sitting, prone-lying and supine-lying position. Though there is other version which follow different sequence. Asanas must not be practised in haste or by applying any sort of undue force. Jerks should be avoided and one should perform it with body and breath awareness. There should be coordination between breath and movement of body parts. As a general rule, inhale while raising any part of the body and exhale while bending down. The practitioner has to follow instructions sincerely and practise them with an optimal attention. Final position should be attained slowly step by step and should be maintained with closed eyes for an inward awareness within the body. One should maintain the final posture according to one’s own limitations and should not go beyond one’s capacity. Regular practice is essential. In the initial phase, yogic practices involve deconditioning and re-conditioning processes. Therefore, initially, one may feel little fatigued after the practice but after few days’ practice, body and mind get adjusted and one starts experiencing a feeling of well-being and happiness again. Pranayama consists of the breathing techniques which are related to the control of breath or respiratory process. The health of the respiratory system depends upon the quality as well as the quantity of air inhaled by the person. It also depends on the rhythm and completeness of the breathing. Through pranayama, a practitioner advantageously works with her/his respiratory, cardiovascular and nervous systems which bring about emotional stability and peace of mind. Pranayama has three phases known as puraka, rechaka and kumbhaka. Puraka is the controlled inhalation; rechaka is controlled exhalation and kumbhaka is controlled retention of breath. Initially, the exhalation (rechaka) may be only a little more prolonged in comparison with inhalation. Insistence on 1:2 ratio in the beginning may prove counterproductive. As we practice, 1:2 ratio is reached in natural manner. Pranayama should be done preferably after the practice of asanas. Breathing in pranayama should be done through the nose only except sheetali and sheetkari. During pranayama, there should not be strain in facial muscles, eyes, ears, neck, shoulders or any other part of the body. During pranayama, eyes should remain closed. In the beginning, one should be aware about the natural flow of the breathing. Make inhalation and exhalation prolonged in a gradual manner. Pratyahara Yogic practice of Pratyahara means withdrawal of senses from sense organs in order to control mind. In pratyahara the awareness about the external surrounding is withdrawn and is taken to inside. Introspection, studying good books are some practices which can help in pratyahara. Bandha and Mudra Bandha and Mudra are the practices involving manipulation of certain semi-voluntary and involuntary muscles in the body. These practices bring about voluntary control and tone up the internal organs. Shatkarma/Kriya (Cleansing Process) Shatkarma means six karmas or kriyas. There are six cleansing processes described in hathayogic texts. These are Neti, Dhauti, Basti, Trataka, Nauli and Kapalabhati. These are beneficially used to clean the internal organs or systems by using water, air or manipulation of certain organs of the body. Kriyas should be done with an empty stomach. Therefore, they should be done preferably in the morning under the supervision of an expert. Yogic practices are beneficial for the health of people of all age groups including children. In this context, we need to know the following important points as students.Regularity of practices is essential. We should follow the practices with sincerity and faith. Yoga is primarily used as a preventive measure. It can also be used for better management of physical and mental disorders. We should not expect miracles and have patience. Due to any reason, if practices are discontinued, we can start again with the basic practices and gradually move ahead. The duration and time of yogic practices depend on your availability. Along with yogic practices, it is important to take nutritious and healthy food. We should take atleast eight hours of sound sleep. In brief regularly practising Yoga, a person can imbibe some very good qualities like courage which protects like a father, forgiveness as possessed by a mother & mental peace which becomes a permanent friend. Through regular practise of Yoga truth becomes our child, mercy our sister, self-control our brother, the earth becomes our bed & knowledge satiates our hunger.
(Author write frequently on issues of public interest exclusively for the opinion pages of “Kashmir Horizon” . The views, opinions, facts, assumptions, presumptions and conclusions expressed in this article are those of the author and aren’t necessarily in accord with the views of “Kashmir Horizon”.)
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