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Heart Rate Variability in Response to a 3-Day Kumbhaka Pranayama Practice Tara N
Heart Rate Variability in Response to a 3-day Kumbhaka Pranayama Practice Tara N. Riley1, Daniel B. Houston2, Sarah Y. Gingrich3, Cristina Houston2, Edward J. Ryan1, Andres E. Carrillo1,4. 1Chatham University, Pittsburgh, PA, 2Mind Tribes, Houston, TX, 3Create Karma, Lancaster, PA, 4Move-COR, Pittsburgh, PA Pranayama is a breathing practice commonly utilized in yoga and meditation. Research has demonstrated that Pranayama may improve lung function in athletes and induce parasympathetic withdrawal as assessed via heart rate variability (HRV). The specific Pranayama practice of Kumbhaka functions to restrict and briefly retain the breath at the peak of inhalation and exhalation, respectively, to intentionally expose the respiratory system to increased stress/pressure. PURPOSE: The purpose of this study was to assess HRV in response to a 3- day Kumbhaka Pranayama intervention. METHODS: HRV was assessed in four healthy adults (2 males, 2 females; age: 34.0 ± 4.6 years; BMI: 21.9 ± 2.3 kg/m2) while at rest in a supine position for four minutes prior to and following a Kumbhaka Pranayama intervention for three consecutive days. Six HRV indices representing time and frequency domain measures were calculated from R-R interval data collected using a heart rate monitor. RESULTS: A main effect of time was found for the square root of the mean of squared differences between successive R– R intervals (RMSSD) revealing a decrease in RMSSD (pre: 40.7 ± 23.3 ms; post: 32.3 ± 14.9 ms) during the Kumbhaka Pranayama sessions (p ≤ 0.05). No other significant differences in HRV indices were found (p > 0.05). -
Kap汧abh沚i Techniques in Selected Classical And
Yoga M¢m¡Æs¡, Vol. XLIII No. 4 : 326-347 Jan, 2012 KAPËLABHËTI TECHNIQUES IN SELECTED CLASSICAL AND MODERN YOGA TEXTS – A REVISIT SAHAY, G.S.*, BHOGAL, R.S.** ABSTRACT Kap¡labh¡ti is one of the six cleansing processes described in Ha¶hayoga. Since it is a breathing exercise, therefore, it has found its place also in the book describing Pr¡¸¡y¡mic exercises (See the book Pr¡¸¡y¡ma by Sw¡mi Kuvalay¡nanda). One of the Kumbhaka viz. Bhastrik¡ has been described as combined practice of Kap¡labh¡ti and S£ryabhedana and in a way, this kumbhaka also contains Kap¡labh¡ti as its important component. In order to find the subtleties behind the various techniques of Kap¡labh¡ti, the authors have scrutinized selected yoga texts and modern books and tried to present them analytically so that subtle differences in the various techniques of Kap¡labh¡ti could be explicitly brought out towards their possible application. Key words : Kap¡labh¡ti, cleansing process, Pr¡¸¡y¡ma, Jyotsn¡, Ha¶haprad¢ipik¡, Ghera¸·asaÆhit¡. Introduction Kap¡labh¡ti ( henceforth KB ) is one of the six cleansing processes (HP II/22) and an important practice in Ha¶hayogic curriculum which involves respiration as major tool for the practice. Perhaps, recommended before the practice of Pr¡¸¡y¡ma / Kumbhakas, this is the only practice which has been given esteemed position from the view point of its wide range of application. It has also been described as a component of Bhastrik¡ pr¡¸¡y¡ma. In modern times, we find it being recommended for various therapeutic purposes as well. -
I Year Bsc Physical
1 CONTENTS S.No. PARTICULARS Page No. 1. UNIT – I INTRODUCTION 3 2. UNIT – II YOGIC CONCEPT OF HUMAN BODY 6 3. UNIT – III SURYANAMASKAR 12 4. UNIT – IV PRANAYAMA 25 5. UNIT – V MEDITATIONS 38 2 UNIT – I INTRODUCTION a) MEANING OF YOGA Yoga is a way of life. It is an ancient art which harmonize all the systems of the body for the development of body, mind and spirit. It is a practical aid but not a religion. yoga is one of the gifts of our rich Indian heritage. The continues practice of the yoga will help the individuals to lead peaceful life and well being and also the feeling of being in the society. The word Yoga is derived from the Sanskrit term “Yuj” which means “to join”, or “to unite”, or “to bind”. Hence the basic meaning of the word Yoga is union or merger. It is a union of spiritual nature. It is the true union of the so- called human being, (Jeevathma) with the God (paramathma). According to The Hindu Holy Scripture Bhagavad Gita, Yoga is a Kind of practice in life. it is uniting the mind with God thus the individual is providing complete peace to the soul. DEFINITION OF YOGA 1. Yoga is the process of controlling or stilling the mind’s movement - Patanjali. 2. Yoga is the best curative and preventive medicine for most of the ills of human resulting from so - called modern living 3. Yoga is a Practice through which the state unwavering mind is achieved - Bhagavad Gita. b).HISTORY OF YOGA Yoga is an ancient art developed for the purpose of harmonizing body, mind of spirit. -
Trail Himalaya
JUNE 2012 / Rs. 100 www.ecs.com.np www.ecs.com.np ISSN 1729-2751 Beyond the Great Himalya Trail / Muktinath / A Tale of Two Trees / GHT Exclusive Trees Two of Tale / A / Muktinath BEYOND THE GREAT HIMALAYA TRAIL Trekking 1555 km across Nepal is the best way to discover new things about the country and also about you. ISSN 1729-2751 JUNE www.ecs.com.np 2012 9 771729 275000 SUBSCRIBER COPY 130 SAUNI, EUTA LIFE IS A WHILE YOU WERE 32 CHIYA 53 JOURNEY 76 SLEEPING The humble cup of Nepali tea is not Two-time Everest summiteer Dawa An exclusive look at life in the city just a warm beverage but a way of Steven Sherpa refl ects on his GHT like you’ve never seen it before, life for many. experience from Everest Base Camp. while you were sleeping. ECS NEPAL JUne 2012 www.ecs.com.np FEATURES 42 BEYOND THE GREAT HIMALAYA TRAIL An exclusive look at life on the trail for the men who completed the Great Himalaya Trail advocating climate smart tourism. By Utsav Shakya 60 MUKTINATH Lying at the end of a popular trekking trail, Muktinath is a famous pilgrimage site. By Susan M. Griffith-Jones 53 TALES FROM THE TRAIL Paribesh Pradhan reminisces about his most trying and memorable times on the Great Himalaya Trail. By Paribesh Pradhan COVER STORY 42 GREAT HIMALAYA TRAIL EXCLUSIVE: Dawa Steven Sherpa shares what he learnt from trekking across the country for 99 days and Anil Chitrakar opines on how to build up on this success. -
Classification of Asana's Posture
YOGA: IT IS DERIVED FROM SANSKRIT WORD “YUJ” WHICH MEANS TO “UNITE” OR “JOIN”. IT IS DEFINED AS THE UNION OF INDIVIDUAL’S SOUL TO THE ABSOLUTE OR DIVINE SOUL. ALSO DEFINED AS “UNIFICATION OF ATMA WITH PARAMATMA”. SOME OTHER DEFINATIONS=> 1. CHECKING OF IMPULSES OF MIND IS YOGA:- PATANJALI 2. YOGA IS ATTAINING THE POSE:- MAHARISHI VED VYAS IMPORTANCE OF YOGA: PHYSICAL PURITY CURE AND PREVENTION FROM DISEASES REDUCE MENTAL TENSION HEALTHY BODY PROVIDES RELAXATION HELPS MAINTAIN IN THE CORRECT POSTURE SPIRITUAL DOVELOPEMENT INCREASE FLEXIBILITY REDUCE OBESITY IMPROVES HEALTH ENHANCE MORAL AND ETHICAL VALUES ELEMENTS OF YOGA: YAMA NIYAMA ASANA PRANAYAM PRATYAHARA DHARANA DHYANA SAMADHI YAMA: YAMA IS THE FIRST ELEMENT OF YOGA.IT IS RELATED TO CONTROL OVER JUDGEMENTS. PARTS:- 1. AHIMSA NON- VIOLENCE,WE MUST NOT TO INJURE ANYONE. 2. SATYA TRUTHFULNESS, WE MUST NOT TELL A LIE. 3. ASTEYA NON-STEALING,WE SHOULD FEEL SATISFIED WITH WHAT WE HAVE. 4. BRAHAMCHARYA NO ATTRACTION,NOT TO TAKE DIET THAT STIMULATES SEXUAL DESIRE,NOT READ PORNOGRAPHY. 5. APARIGRAHA LEAD LIFE WITH MINIMUM REQUIREMENTS. NIYAMA: NIYAMA RELATED TO INDIVIDUAL’S BODY AND SENSES. PARTS:- 1. SAUCHA- PURITY(SHUDHI KRIYAS OR SHATKARMAS) 2. SANTOSH- CONTENTMENT 3. TAPA- ATTENTIVE 4. SWADHYAY- STUDY OF HOLY LIT. AND STUDY OF YOURSELF. 5. ISHWAR PRANIDHANA-DEDICATE EVERYTHING TO GOD. ASANA: ASANA MEANS ‘POSITION AND POSTURE OF BODY’. IT IS ALSO MEAN TO SIT IN EASY POSTURE. YOGA IS NOT ASANA,BUT ASANA IS THE STEP TOWARDS YOGA. ASANAS PERFORMED TO KEEP BODY FLEXIBLE,AGILE YOUNG,FITNESS,REDUCING FAT. TYPES:- 1. CORRECTIVE ASANA 2. RELAXATIVE ASANA 3. -
Kapalbhati Kriya
Pranayama 4th week Kapalabhati “The normal rates of breath per min is 15 (2 in , 2 out) The rate increases when the body is upset by indigestion, fever, cold or cough or by emotions like fear, anger or lust. The normal rate is 21.600 breaths inhaled and exhaled every 24 hours. The yogi measures his span of life is not counted by the number of days, but by the number of breaths. Since breathing is lengthened in pranayama, its practice leads to longevity” - B.K.S. Iyengar Kapalabhati kriya Description: Kapala=skull Bhati= to shine So literally it means shining the skull. Kapalabhati is a deep cleansing technique and one of the 6 shatkarmas/kriyas as described in the Hatha Yoga Pradipika. Kapalabhati is not a pranayama. This invigorating practice detoxifies the frontal lobe, which tends to accumulate toxins. It brings clarity in the mind and awakens the centers for subtle perception. It strengthens the immune system and it purifies the blood- and the respiratory system. The Practice: Kapalabhati: while exhaling forcefully, the abdomen contracts. There is naturally a subtle Mula Bandha: the perineum lifts slightly. The focus is on the exhale, the inhale happens by itself. Hold short breath retention (Antar Kumbhaka) after the inhale and short retention (Bahir Kunbhaka) after the exhale. How to practice Kapalabhati kriya Practice 3 rounds. Mild=50 exhalations, medium=75 , intense=100 Yoga Spot Hatha (Flow) Yoga Teacher Training Pagina 1 van 2 Pranayama 4th week Kapalabhati 1st round: - Sit in a steady comfortable position, spine elongated, eyes closed. - Take one deep inhalation and exhalation. -
Yoga Sutras of Patanjali)
Eight Limbs of Yoga (Yoga Sutras of Patanjali) Pranayama (Breathing Techniques) (Part 3) Subhash Mittal Integral Yoga Studio www.integralyogastudio.com ♦ 919‐926‐9717 ♦ [email protected] 1 Invocation to Sage Patanjali योगेन िचत्तःय पदेन वाचां | मलं शरीरःय च वैद्यके न || योऽपाकरोत्त ं ूवरं मुनीनां | पतञ्जिलं ूाञ्जिलरानतोऽिःम || yogena chittasya padena vAchAM | malaM sharIrasya cha vaidyakena || yo.apAkarottaM pravaraM munInAM | pata~njaliM prA~njalirAnato.asmi || "I respectfully bow down with folded hands and offer my salutations to Sage Patanjali, the highest among the Munis (sages), who has presented the remedies for removing the impurities of the body through his treatise on Ayurveda, of language through his treatise on grammar (Patanjala Mahabhashya) and the impurities of the Chitta (mind field) through his treatise on Yoga (Yoga Sutras of Patanjali)." 2 Outline • Recap Part 1 and 2 • Six Cleansing Techniques • Pranayama Practice • Pranayama in Yoga Sutras • Pranayama in Hatha Pradeepika • Practical Considerations • Benefits of Pranayama • Pranayama Practice Intro to Cleansing Techniques Six cleansing techniques • Dhauti (internal cleansing) • Basti (yogic enema) • Neti (nasal cleansing) • Trataka (focused gazing) • Kapalabhati (breath of fire) • Nauli (abdominal massage) Pranayama Practice Breath Retention (kumbhaka) practices as per Hatha Yoga Pradeepika • Surya‐bhedi (sun‐piercing) • Ujjayi (victorious) • Seetkari (cooling breath) • Sheetali (cooling breath) • Bhastrika (bellows breath) • Bhramari (bumble‐bee) Pranayama in Yoga Sutras • (Sutra 1.34) ‐ Or by the expiration and retention of breath (mind is stabilized). • (Sutra 2.49) ‐ This having been established (that is, having mastered a comfortable and firm seated posture ‐asana), pranayama is defined as the cessation of inspiration and expiration. -
Asana Pranayama Mudra Bandha
Asana Pranayama Mudra Bandha Swami Satyananda Saraswati 'og.t Pubhcatlons J ntst, Mungct, B1h.u, JndJ.J Asana Pranayama Mudra Bandha With kind regards, \!a and prem �!{,�A*- Asana Pranayama Mudra Bandha Swami Satyananda Saraswati Yoga Publications Trust, Munger, Bihar, India © Bihar School of Yoga 1969, 1973, 1996, 2008 All rights resetved. No part of this publication may be reproduced, transmitted or stored in a retrieval system, in any form or by any means, without permission in writing fromYoga Publications Trust. The terms Satyananda YogaGD and Bihar YogaGD are registered trademarks owned by International Yoga Fellowship Movement (IYFM). The use of the same in this book is with permission and should not in any way be taken as affecting the validity of the marks. Published by Bihar School of Yoga First edition 1969 Reprinted 1971 Second edition 1973 Reprinted 1977, 1980, 1983, 1989, 1993, 1995, 1996 Third (revised) edition 1996 (by Bihar Yoga Bharati with permission of Bihar School of Yoga) Reprinted 1997, 1999 Published by Yoga Publications Trust Reprinted 2002, 2004 (twice), 2005, 2006 Fourth (revised) edition 2008 Reprinted 2008, 2009 ISBN: 978-81-86336-14-4 Publisher and distributor: Yoga Publications Trust, Ganga Darshan, Munger, Bihar, India. Website: www.biharyoga.net www rikh. iapeeth.net Printed at Thomson Press (India) Limited, New Delhi, 110001 lV Dedication In humility we offer this dedication to Swami Sivananda Saraswati, who initiated Swami Satyananda Sarnswati into the secrets of yoga. Contents Preface zx Introduction -
Pose of the Month Ardha Baddha Padma Paschimottanasana
Bobbi Misiti 2201 Market Street Camp Hill, PA 17043 717.443.1119 befityoga.com POSE OF THE MONTH June 2006 Ardha Baddha Padma Paschimottanasana – half bound lotus intense west stretch (Ardha means half; Baddha means bound caught or restrained; padma means lotus; paschima means west; Uttana means intense.) Forward bending with the foot in half lotus has a powerful efect on the liver and spleen. This is the purpose of forward bending with your heel pressing into your abdomen—to stimulate the liver and spleen. Method From Dandasana, place your right leg into the half lotus position, heel moving toward your navel, ankle on top of your left thigh and right knee moving toward left knee. Try to turn the sole of your foot upward as you bring your leg into half lotus, this will help to alleviate some twisting on the knee. Reach around your back with your right hand and try to bind or catch your foot. If you can not catch your foot (keep coming back, sometimes we need to work externally on the hip joint before we can work internally on the organs ;) then take both hands out to your left foot. With your left hand, catch the outer edge of your left foot if possible, inhale lift your head and extend your spine Exhale forward bending, forehead or chin moving toward your knee or shin. Take five deep steady breaths here. Inhale head up, exhale ground your hands, inhaling lift up for vinyasa or to switch your feet. Note of caution regarding knees and hips, if you have knee problems half lotus needs to be approached very carefully. -
Kaivalyadhama S.M.Y.M. Samiti's
KAIVALYADHAMA S.M.Y.M. SAMITI’S, GORDHANDAS SEKSARIA COLLEGE OF YOGA & CULTURAL SYNTHESIS (Recognized by the Ministry of Education, Government of India as an All India Institute of Higher Education (Since 1962) Grant in Aid by Ministry of HRD, Government of India and Department of Higher & Technical Education Govt. of Maharashtra) ADVANCED COURSE IN YOGA Swami Kuvalayananda Marg, Kaivalyadhama, Lonavla. Dist. – Pune- 410403 email: [email protected] web: www.kdham.com Tel: 02114-273001,273039, Fax No. 02114-271983 SYLLABUS PAPER I APPLICATION OF YOGIC CONCEPTS FROM TRADITIONAL YOGIC TEXTS (Number of Lectures- 16) This section aims at providing an in-depth understanding of application of Yogic concepts to human life on the basis of Traditional Texts. UNIT TOPICS SUB-TOPICS HRS Yogic understanding of Chitta (Human psyche): Chitta Its structure and functions Applied aspect of Abhyasa & Vairagya Abhyasa (practice) & Vairagya (detachment) Applied aspect of Chittaprasadana - Chittaprasadana Yogic ways to manage the mind, emotions and thought processes A (PATANJALA YOGA Applied aspect of 8 Kriyayoga – to refine SUTRA) Kriyayoga the basic potential of human being Yogic understanding of Kleshas (afflictions), Kleshas, Antarayas, Antarayas (obstacles), Vitarkas Vitarkas (negative thoughts) and the ways to overcome Rationale and application of Ashtanga Yoga Ashtangayoga (eightfold path of Yoga) Importance of Schools of Yoga Hathayoga Representative Texts of Concept of Hatha in Hathayoga B Yoga Concept of Hatha in B Yoga Concept of Hathayoga 8 (HATHA YOGA) and it applied value Asana antiquity, Asana definition Classification of Asana Introduction of various cleansing processes Cleansing Processes Shatkarma in Gherenda Samhita Importance of Kumbhaka & Bandhas Kumbhaka Purpose of Kumbhaka & Bandhas Status of Mudra in Hathayoga Mudra Definition, Purpose and Kinds of Mudra Chakra, Vayu and Nadi Introduction of Yogic Anatomy Granthi, Tattva, Vital Points, Adharas etc. -
Pages Exploring Krishnamacharya's Ashtanga Practice
Exploring Krishnamacharya’s Ashtanga ! ! based on the works of the Mysore years Yoga Makaranda (1934) Yogasanagalu (1941) and the 1938 documentary ! ! Table of Contents! ! Exploring Krishnamacharya’s Ashtanga! 1! Table of Contents! 2! New blog mission statement.! 5! Yogasanagalu's (1941) 'Original' Ashtanga Primary Group/Series in Yoga Makaranda (1934)! 7! How to practice Krishnamacharya's 'Original' Ashtanga Yoga! 12! Uddiyana kriya and asana in Krishnamacharya's 'Original' Ashtanga! 18! Krishnamacharya's Yoga Makaranda extended stays.! 21! Examples of usage of Kumbhaka (Breath retention) in asana in Krishnamacharya's Yoga Makaranda! 25! Why did Krishnamacharya introduce kumbhaka (breath retention) into the practice of asana in Ashtanga?! 32! Why did Krishnamacharya introduced kumbhaka into asana?! 36! APPENDIX: Kumbhaka in Krishnamacharya's descriptions of asana! 40! Krishnamacharya's asana description in Yogasanagalu (1941)! 46! Krishnamacharya's Yogasanagalu - the extra asana (descriptions taken from his other works).! 77! Krishnamacharya's 1941 Ashtanga Asana table! 92! In 1937 "Guruji was teaching a 4 year course in yoga... the same course outline (1974) that you received from Nancy" Eddie Sterne! 104! The 'Original' Ashtanga yoga Syllabus given to Nancy Gilgoff and David Williams by Sri K Pattabhi Jois in 1974 Mysore! 114! POSTS RELATED TO ASHTANGA HISTORY! 121! What did Krishnamacharya study with his Guru in Tibet- Yogacarya Krishnamacharya - The Purnacarya. Edited by Mala Srivatsan! 124! What would Krishnamacharya's Sun Salutation -
Chapter - Three
CHAPTER - THREE FAMILY ORGANISATION Family is considered to be a group of people consisting of a husband and wife with or without children or grand-parents or uncles and aunts or brothers or sisters and/or grand children as ~mbers having a single abode. The family has been classified into three major types according to the relationship of the members living in the house. These are: nuclear, intermediate and joint family. Nuclear family consists of a husband and wife with or without unmarried issues, whereas the Intermediate family includes the parents living with a married son and unmarried issues, or a married man with his unmarried brothers and sisters. The joint family, which is generally taken to be one of the characteristics of the Hindus, is different from the narrow family which consists of parents and children only; it includes two or more nuclear and intermediate families. It may include four generations and any number of members. All the property possesed by family members belongs to the family or the home and not to any particular member or members. The home of a Hindu is a place where the Dharmas and Karmas are thought out, practised and idealized. The individual does not belong to the home nor does the home belong to the individual. Thus, in a 79 joint family, all the members live together in the same abode within which there is common kitchen, common property, common god~common weal and common woe. The joint family seems to be the general practice in Nepal in ancient and medieval ~,eriods down to the present times in different communities, Hindu or non-Hindu.