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Home , Bandha (yoga), Lotus position

Therapy for Psychosomatic Disease

Yoga Therapy for

Psychosomatic

DiseaseBY RAMAN DAS MAHATYAGI

Various types of psychosomatic disease arise DEPRESSION due to the stress of modern life, untimely Depression is a mental state in which the sleeping patterns, electromagnetic and person feels a lowering of mood, for a short or chemical pollution, traffic noise, living a "fast extended period. This can be triggered by a The food" life with dependency on processed failed love relationship, loss of a loved one, a foods, little physical activity etc. decline in health, loss of job, loss of children ancient Ayurveda indicates these stresses all when they leave home etc. When depressed, a imbalance the biological humour (Vata – decrease in levels of specific chemicals within system of wind, Pitta – fire, Kapha – water). The ancient parts of the brain occurs. These chemicals are system of Yoga describes numerous methods involved in the production of noradrenaline, Yoga to balance the physiology of the body through dopamine and serotonin, and all have a role in , , (locks), and normal nerve cell function, particularly the describes (yoga detoxification process). transmission of nerve impulses. There are various types of stress related UDDIYANA (ABDOMINAL UPLIFT) numerous illnesses – here I would like to focus on two, Preparatory stage: anxiety neurosis and depression, and some Stand up straight with feet about a shoulder methods yoga practices that can be used to width apart. Place hands by your sides. provide considerable relief and improvement Active Stage: to balance in these conditions. Inhale, raising your arms above your head, ANXIETY NEUROSIS stretching back slightly looking up towards the Anxiety neurosis is a mental condition which the ceiling, then exhale through your mouth arises due to imbalances of neurotransmitters bending forward and place your hands on physiology in the brain. This results in mental your thighs just above the . Bend your disturbances like worrying, unsteadiness of knees slightly and continue to exhale of the the mind, repetition of thoughts, all of which completely. Straighten your back, then disturb biological rhythm, sleeping patterns, contract your abdominal muscles towards the body… cause tiredness, headaches etc. spine and upwards towards the solar plexus.

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Holding Stage: The ratio of inhalation, holding, exhalation is Uddiyana Continue to hold the exhaled breath ie do not 1:4:2. ie inhale for 4s, hold for 16s and exhale (abdominal lift) breath in at this point Hold this pose for 10 for 8s. Preparatory Stage seconds or as long as is comfortable. Repeat 3 – 7 times Resolution Stage: Benefits Relax your abdominal muscles and raise your The Jalandhar bandha activates the lung arms above your head inhaling as you do so. function, and the brain receives extra oxygen Then relax and assume the Preparatory which improves the brain’s physiological position. Repeat 3 to 7 times. function. Ujjai pranayama also helps to flow Benefits the in the upward direction, as in the Uddiyana decreases nervous tension by case of depression the prana flows downward. increasing the stability of the nervous system. Uddiyana Precautions (abdominal The power of prana starts to increase and the lift) Active During inhalation or exhalation, sound should Stage mind becomes calm. Willpower increases and be produced by the vocal cords, as this sound frustration reduces. This is believed to be a result vibration helps to balance the biological of increased blood circulation – the practice of rhythms of the brain. pranayama promotes all nerves to receive more oxygenated blood, and replace the impure (SHOULDER STAND blood. Uddiyana also helps to control the POSITION) parasympathetic nervous system which affects Preparatory Stage: the involuntary systems of the body. Lay down flat on your back with legs extended and together, arms straight by your sides with Precautions palm facing down. Half Lotus During Uddiyana, during the holding stage do Posture not inhale. Inhalation may cause air logging in Active Stage: the system, that may result in wind, hiccups etc. Inhale, hold the breath, and raise both legs This asana should be performed on an empty together up to 90 degrees. Exhale. Then inhale, hold and raise your waist and back, leveraging stomach ie 4-6 hours minimum after eating. your back and waist with your hands. Straighten UJJAI PRANAYAMA WITH JALANDHAR your legs and trunk. The body weight should be BANDHA (CHIN LOCK POSITION) evenly across the shoulders and head. Preparatory Stage: Holding Stage: Sit in any postures according to your Stay in this final position for 20s. Return to preference such as Vajarasana (bolt posture), normal breathing Lotus posture, half lotus posture or Jalandhar . Sit firmly upright with spine, head, Resolution Stage: Bandha waist in a straight line. Bring feet and legs forwards, and lower your spine towards the ground. With back on the Active Stage: ground and legs at 90 degrees, inhale, hold Inhale through the nose producing sound and slowly bring both legs down to the through the vocal cord. Hold the breath, then ground. Exhale. Resume normal breathing. rest your chin in the pit of the neck between the Relax in Savasana. Repeat 2 more times. collarbones. This is called Jalandhar Bandha. Benefits Holding Stage: During this process the body’s cell capacity is Hold the breath for up to 16 seconds. During increased allowing more oxygenated blood into this period also contract your abdominal the body and specifically the muscles towards the spine and upwards brain/hypothalamus. The increase in blood (Uddiyana bandha), and also contract your supply improves the secretion of The author, an Ayurvedic Practitioner and anal sphincter (mool bandha). neurotransmitters, which increases memory Yoga Teacher, runs YATAN Holistic Resolution Stage: power and mental capacity. With Depression the Ayurvedic Centre in Gordon, Sydney. He is Slowly release the Jalandhar and Uddiyana face is often stressed – Sarvangasana relieves General Secretary of the World Academy of bandhas and exhale through both nostrils this through increased blood supply throughout Ayurveda, India and is a member of ATMS, producing sound through the vocal cords the facial and scalp muscles. Due to improved ANTA, NPA, AAA, IYA. He can be contacted (making a "ha" sound). When exhalation is physiological function of the endocrine glands, on 02 9499 7164 or 0410 476 099. complete, release the mool bandha. mental and physical balance is restored.

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Precautions In the case of anxiety neurosis, Do not practice if you are pregnant, have Shodhana has a better effect if done outside heart disease or ulcer. Do under the in the open air. Before pranayama you should Sarvangasana (Shoulder supervision of a qualified Yoga Teacher. ensure you have an empty bladder and Stand bowels. Position) NADI SHODHANA (LOTUS POSTURE WITH PRANAYAMA, MUDRA) SAVASANA (CORPSE POSTURE) Preparatory Stage: Preparatory Stage: Assume a comfortable posture or the Lie flat on the ground. Part your legs by 1.5 feet . The left arm should be straight and arms 12 inches from the sides of the body with the wrist on the left , palm up with the with palms facing upwards. Close your eyes, thumb and index finger touching, remaining relax your mind and body and all the organs. fingers extended. The right hand should have the Active Stage: index and middle fingers folded into the palm. Focus your attention on the breath and Active Stage: visualise each part of the body is relaxed and Begin by blocking the right nostril with free of tension. Mentally move upwards Nadi through the body, starting from one leg at the Shodham the thumb and inhaling through the left nostril for 4s. toes and moving up to the foot, ankle, calves, knees, thigh, waist, then do the other leg in Holding Stage: the same manner up to the waist. Then lower Then hold for 16s blocking both the nostrils abdomen, navel point, heart, chest, shoulder, using the thumb and ring finger. While throat, lips, nose, ears, eyes, eyebrows, holding the breath, contract the stomach forehead, scalp, hair. Feel that everywhere is inwards towards the spine and upwards quiet, relaxed, free of tension. Then repeat the (Uddiyana) and contract the sphincter process backwards from head down to toes. muscles upward (mool bandha) Resolution Stage: Resolution Stage: Watch your breath then activate all the points Unblock the right nostril, while blocking the of the body through the same process, working left and exhale for 8s. As you exhale relax your upwards only this time, and visualising the abdominal muscles but maintain the mool prana activating the parts instead of relaxing bandha lock. At the end of exhalation release them. After completing this activation Nadi the mool bandha. Shodhana visualisation, then shake the hands and feet Repeat the process, however this time then the arms, legs, then open your eyes. block the left nostril and inhale through the This process should take around 30 minutes. right nostril. Benefits This then completes one round. In this way During Savasana, EMG frequency and repeat 3 to 7 rounds. amplitude is greatly decreased. Muscular Benefits tension is released, mental fatigue is relieved Nadi Shodhana impacts every extremity of the and the mind becomes fresh. Generally the body, relieving tension. It benefits the nervous pulse rate is increased when suffering system and the mind becomes calm. The cell depression and anxiety, but after Savasana practice it is greatly reduced. and tissue activity increases, improving vitality. There is more control over prana (vital current). Precautions When you start this asana, don’t move your During normal respiration, when suffering body or open your eyes. anxiety or depression, the total volume of air intake is quite low, only 10% of the total breathing capacity. In Nadi Shodhana pranayama, the lungs expand fully, intake of oxygenated air is increased, and the carbon Disclaimer: this article is meant as a dioxide in the blood is more fully expelled. guideline and should not be a substitute Precautions for tuition under the supervision of a During pranayama practice do not hold the qualified Yoga teacher. breath longer than the instruction indicates.

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