Stress Management through Yoga and Personality Development

Dr. A R Seetha Ram

Principal, Ramakrishna Institute of Moral and Spiritual Education

Yadavagiri, Mysore 570 020 Phone: 0821 - 512027

Yoga for Healthy Living

"Health is the supreme foundation of virtue, wealth, enjoyment and salvation. Diseases are destroyers of health, of good life, and even of life itself".

This statement was made by Charaka, one of the oldest physicians of India, about 2500 years ago; a statement that rings true for all time. Extending the concept of health, he observed significantly, "Life is spoken of as the union of the body, mind and spirit that support animation, flux and the link between the past life and the future".

The pursuit of health is as old as civilisation, because diseases and ailments of one kind or the other have always tormented man. As a concept, primitive man might have looked at it in the negative sense of one being free from diseases. Even now, many tend to think of health - as they do of happiness - in its negative aspect. But health, like happiness, is a positive concept. Even as happiness does not merely mean the absence of factors that cause unhappiness, but a state of mind which keeps one free from the influence of disturbing factors around him - the state of Sthithaprajna, health involves positive attitudes to life. The philosophy of Yoga is based on the axiomatic assumption that life must be viewed and understood in its totality.

This calls for a slight elaboration because it is desirable that every practitioner of Yogãsanas should be made aware of the basic philosophy underlying these disciplines. Yoga is closely allied to nature. Nature has decreed, barring exceptionally unfortunate cases, that the functions of the body and mind are properly aligned and mutually related. There is an in-built resilience in the way our body functions to various and varying environments, both natural and human. The philosophy of yoga assumes that man, in his natural, unpolluted condition of body and mind, functions as a part of the cosmic rhythm in which both the processes of growth and decadence are normal and smooth flowing. From childhood through the virility of youth, middle age, declining years and the infirmities of old age, the progression conforms to natural laws and is unavoidable. Yoga does not claim to prevent what is natural and inevitable. But what it does claim to do is to help the practitioner of Yogãsanas to recognise and avoid hazards to the smooth flow of life without recourse to drugs and other artificial devices to maintain oneself. It helps to discipline his body as well as mind with the least possible exertion so that he discovers for himself of rhythm of life - a state in which the physical, emotional, intellectual and spiritual elements which constitute our being are fairly well balanced. Its ultimate goal is to help man in his quest for a tranquil life and promote a smooth interplay of his physical, mental and emotional reactions in any situation. A clean mind in a clean body is what Yoga aims at. The great musical genius, Yehudi Menuhin, observes: "The practice of yoga over the past fifteen years has convinced me that most of our fundamental attitudes to life have their physical counterparts in the body".

Life, in the modern age, has become so complex that seen and unseen hazards to health have proliferated to an alarming degree. Our environment has been so badly degraded that education for proper health care has assumed unprecedented importance. A healthy state is a precondition for a life of joy of which peace or tranquility is the primary ingredient. As a positive state, health implies abundance of vitality and vigour, alertness, clarity and poise. A truly healthy person is not even conscious of the functioning of any of his internal organs.

It is automatic and smooth. Tensions that may arise from external factors do not disturb this smooth functioning. They do not cheat him of his or appetite not deflect him from the path of reason. A Yogi is fully conscious of everything that happens around him and is disciplined enough not to get emotionally involved in these happenings. An undisciplined mind prone to anger, lust, avarice, is known to cause many of our ailments - in particular, asthma, colitis, ulcers, migraine and back pain. Wrong and uncontrolled emotions made the heart best faster, raising blood pressure and disturbing the metabolism of the body resulting in hyperacidity, diabetes etc. Tension and stress of various kinds, when allowed to persist, can lead to heart attacks. These are truisms of which most people are aware; but they need to be stressed here because yoga offers solutions at no expense to the practitioner and positively helps him to attain a high degree of self-restraint and self-reliance. This in turn enhances his self-confidence to steer through uncomfortable and even hazardous situations without having to depend on others to help him.

It is in this spirit that this modest guide to Yogãsanas has been prepared to provide instructions as well as warning. The practice of Yogãsanas is open to all age-groups and even to those who suffer from physical and emotional ailments. The food we eat, the water we drink, the air we breathe and the way we react to changing environs and situations, are all factors that influence our living. The science of yoga also takes full cognizance of these factors because it looks at life in its totality. It emphasises the organic unity between the individual and he universal, between man and his environment, and between discipline and well-being. It seeks to restore the sense of balance and poise that a thousand little things in the environment seeks to disturb or destroy, Yoga is for everybody, every place, and every age-group. Its message is loud and simple "Take good care of yourself and all else is taken care of".

What Yoga seeks to do

Life is presently full of tensions for many. We are always busy in one way or the other and the complexities of modern living impinge on our body and mind in a hundred ways. As a result we do not find enough time for activities which can help us maintain ourselves in a condition of physical and mental fitness. Yet we somehow expect our body to co-operate with our whimsical ways of living and we generally fail to look at our own shortcomings. We have no right to expect our body to function effectively unless we take good care of it. To repeat a truism, we have to feed the body properly in the sense that it gets the best possible nourishment. The kind of food we eat and the mode and frequency of intake are in a great measure responsible for conditioning our state of health. The science of Yoga also deals with this aspect of our body care. It is a known fact that to have a good appetite and enjoy good digestion we should regularly exercise our body. There are many types of exercises to help us keep our body healthy and strong. As a result of indifference to basic rules of eating, work, exercise and rest we generally overlook the importance of preventive disciplines with the result that more and more people take recourse to drugs to overcome even minor health disorders. Certain drugs are known to do more harm than good to our system, and their side-effects can be quite damaging to health in the long run.

Would it be then sufficient merely to have a strong body? Does the building of body strength promote also the growth of a healthy mind? physical strength or energy in itself does not guarantee the growth of a strong mind. Real strength comes from a combination of a strong mind and a health body. If so, one many ask whether there is a known means to promote the simultaneous development of both. This is an ancient question and it has found an equally ancient answer : YOGA. Yoga Asanas (Yoga Postures) acquire relevance here

because they take into consideration the balanced development of both the body and the mind. Yoga is an Indian system with its philosophy deeply imbedded in India's culture and tradition. It is at the same time scientific, practical and simple. Ancient sages designed many Yogic postures through experiment and arrived at acceptable solutions for many a common physical and mental disorder. The merits of Yoga are now being increasingly recognised and many outside India have begun to show keen interest in its theory and practice. We are told that the Indian cosmonaut Rakesh Sharma, who was aboard the Russian spacecraft Soyuz-I, successfully experimented with Yogic asanas to keep himself in a state of physical fitness.

There are many common ailments like hypertension, bronchial asthama, diabetes, nervous debility and so on which cannot be ordinarily cured by drugs. Several diseases which are psychosomatic do not have drug which could eradicate them since they depend mostly on the mental condition. Many health problems that we come across are often more related to the mind than the body. Hence if we can acquire control over our mind, many of the health disorders can be set right. Yoga offers a solution to all this.

The term Yoga is derived from the Sanskrit root "Yug" meaning union, yoke or communion. It is the union of our 'will' with the Nature and the Supernatural. It is the yoking of all the powers of the body, mind and soul, thus disciplining the intellect, the mind, the emotions and the will. It is the experience of oneself with one's inner being. It is the union of Jïvãtman (individual human spirit) with Paramãtman (Supreme Universal Spirit). The steady control of the senses and mind has been defined as Yoga. Patanjali, the propounder of Yoga philosophy, describes Yoga as "Chitta Vritti Nirodhah", meaning to restrain the mental modifications or suppression of the fluctuations of the consciousness. According to Bhagavad Gita, "Tranquility of mind is Yoga" - "Samatvam Yogamutchyate".

Yoga is the method by which a restless mind is calmed and energy directed into constructive channels. Sri Krishna, in Bhagavad Dïta, says that the restless mind can be controlled by constant practice (abhyãsa) and by freeing oneself from gross desires (vairãgya). Hence a self-controlled man can attain divine communion if he tries hard to direct his energy through the right means.

There are four different paths (mãrga) through which the individual spirit is believed to merge with the universal spirit. They are - the Karma Mãrga (path of action), Bhakti Mãrga (path of devotion), Jnãna Mãrga (path of knowledge) and Yoga Mãrga (path of self-realisation).

A Rãja Yogi is one who has conquered his mind and to attain this, one has to climb eight stages (Asthãnga). According to Hatha Yoga Pradeepika, by Swatmarama, rigorous discipline is essential for one who seeks self-realisation. Hatha Yoga (Asana and Prãnãyãma) is a mean to Rãja Yoga (Dhãrana, Dhyãna, Samãdhi). Thus Yoga brings calmness and tranquility and prepares the mind for absolute and qualified self surrender to God.

Before analysing what Yogãsana is, it is better to know what it is not.

Yogãsana is not some kind of gymnastics. Nor is it entertainment, meant to amuse an audience. Besides, it does not seek to develop only the physique. It doesn't require any external tools for its practice. Some people have the impression that yogãsana is transcendental meditation. It is not, though it can be a preparatory exercise for it. Sãdhana is a spiritual endeavour and its aim is to enable the Sãdhaka to activate what may be called 'the divine flame' within himself by constant practice under expert guidance. Yogãsana is therefore not easy to cultivate unless there is the personal guidance of a qualified person.

What Yogãsana is:

"Yoga" means the experience of oneness or unity with one's inner being. "Asana" means the state or posture in which one can remain steady, claim, quiet and comfortable, both physically and mentally. Patanjali, in his "Yoga Sütrãs" has defined Yogãsana as "Sthirama sukham asanam", meaning "that posture which is steady and comfortable". Thus, by experience it has come to light that by gently stretching the muscles, massaging the internal organs and toning the nerves throughout the body the health of the practitioner can be considerably improved and many diseases can be prevented and some can even be cured.

The objective of Yogãsanas is to develop the physical, mental, emotional and spiritual aspects of the personality. Yogãsanas are performed slowly with relaxation and concentration. The nervous system, endocrine glands and internal organs as well as the muscles are encouraged to function properly. Thus, asanas have both a physical and psychosomatic effect.

The major difference between acrobatic, gymnastic exercises like weight lifting and Yogãsanas is that, while the former is suitable only to healthy and exceptionally strong people, the latter is meant for all, even for persons suffering from certain ailments. In the former heart and the respiratory system have to work hard resulting in exhaustion of vital energy and the prospect of stiffness and rheumatism with again. Further, many systems of physical culture increase the toxins in the body, whereas asanas reduce the same.

It is a well-known fact that one's physical health is closely related to a healthy mind and the proper functioning of the nervous system. It is the aim of Yoga to promote integrated development of the body and mind and help one to attain poise through a coordination of the working of the physical, vital and mental forces. The basic premise on which the science of Yoga has been developed is, that our body is composed of three parts:

a. The physical body which consists of muscles, bones, blood vessels, cells etc.

b. The vital body consisting of energy that manifests in the form of emotions, and

c. The mind which is responsible for the thought process.

The ultimate aim of Yoga is to enable one to again full control over one's emotions and thought processes thereby giving the ability to face situations of pleasure and pain with equanimity.

In the Asthãnga Yoga or the "Eight Limbs" (stages) of Yoga, according to Patanjali, Asana occupies the third stage after Yama (ethical disciplines) and Niyama (individual disciplines) which are its supportive pillars.

The following are the eight stages of Yoga:

i. "Yama" - universal moral commandments

ii. "Niyama" - self purification by discipline

iii. "Asana" - posture

iv. "Prãnãyãma" - rhythmic control of the breath

v. "Pratyãhãra" - withdrawal and emancipation of the mind from the domination of the senses and exterior objects

vi. "Dhãrana" - concentration

vii. "Dhyãna" - meditation

viii. "Samãdhi" - a state of superconsciousness brought about by profound meditation in which the individual aspirant becomes one with the object of his meditation - (Paramãtman or the Universal Spirit).

The component parts of "Yama" are

i. Ahimsa (nin-Violence)

ii. Satya (truth)

iii. Asteya (non-stealing)

iv. Brahmacharya (continence)

v. Aparigraha (non-coveting):

While that of "Niyama" are:

i. Shaucha (purity)

ii. Santosha (contentment)

iii. Tapas (Austerity)

iv. Svãdhyãya (study of the self and scriptures)

v. Ishwara Pranidhana (dedication to the Lord)

Since yoga is the union of the Jïvãtman (individual human spirit) with the Paramãtman (Supreme Universal Spirit), asana becomes the means to the end (self-realisation) and not an end in itself.

Why Yogãsana?

Regular practice of Yogãsana is advocated for keeping ourselves fit in every respect. A sound body is essential if one has to have a sound mind. Yogãsana enables one to control one's nerves and get them to work in perfect order to tackle the emotional forces at work in the body. The nervous system and the glands in the body, whose proper functioning is basic for keeping perfect health, is taken care of by the various asanas.

Lack of control of one's passions and emotions has been the root cause for the disintegration of many families and the resulting sorrow. Emotional poise helps one to tackle anything calmly and work constructively.

Regular practice of Yogãsana enable the various organs of the body work harmoniously by keeping the humours : vãtha (wind), pittha (bile), and kapha (phlegm) in equilibrium. Abnormal functioning of any one of these becomes the cause for illness, according to Ãyurveda.

Further, organs such as the liver and the pancreas and glands such as the thyroid, pituitary, adrenal etc, secrete certain fluids which are called hormones. They are basically important for the proper functioning of the different systems. They also control our behavioural patterns. Yogãsanas can greatly help in the proper working of the nervous system, excretory system, circulatory system etc since they provide good exercise for the nerves, glands and various organs.

We have enough empirical evidence to show how Yogãsana and Pãnãyãma enable one to concentrate on work and improve mental ability and will power apart from keeping a healthy and an elegant body. Also, they help one to relax completely and maintain an even temper.

The science of Yogãsana has been developed in such a way that no external tools are necessary for its practice. It takes into consideration the body structure and with the help of

hands, legs, trunk and the head one has to assume different physical postures which are designed to develop the muscles, strengthen the nerves, improve the functioning of glands, purify the blood and supply it to all parts of the body.

The effects of Yogãsana and Prãnãyãma are both preventive and curative. If one is given to regular practice from one's earlier years he or she can avoid many normal ailments like hypertension, diabetes, glandular disorders, ulcers, breathing difficulties, hernia etc., when the aging process begins. An interesting aspect of the practice of Yogãsana is that a person gets the thrill of gymnastics without its harmful effects. For example, Tolãsana, where one lifts up the body with the help of one's arms, gives the same effect as that of weight lifting, but does not weaken the heart in the long run. Instead, it strengthens it.

Objectives :

The main objectives of Yogãasana and Prãnãyãma are:

a. To enable one to possess enough physical and muscular strength.

b. To maintain a youthful body for a longer time

c. To develop resistance to various health disorders (physical, mental and emotional).

d. To cure such problems if one already has them.

e. To acquire a mind free from fears and inhibitions.

Benefits of Yogãsanas :

Physical :

i. The endocrinal system is controlled and regulated, and correct quantities of different hormones are secreted from all glands in the body.

ii. Through regular practice, impaired organs can be rejuvenated to carry out their normal functioning.

iii. Systems like circulatory, respiratory, nervous, excretory glandular, muscles and bones are coordinated to help one another. The digestive juices namely saliva, enzymes etc are secreted properly.

Mental :

i. Yogãsanas develop the power of concentration.

ii. The mind is strengthened and one is able to face sorrow, and anxieties with equanimity. The person is able to endure pain and unhappiness.

iii. Self confidence is enhanced and one becomes a source of inspiration for others.

iv. Normal mental health can be maintained.

v. A person obtains all the characteristics of a "Sthithaprajna" - a man of wisdom.

Spiritual :

i. Yogãsanas are essential for spiritual aspirants to awaken their psychic faculties.

ii. Great texts like Hathayoga Pradeepika and Gheranda Samhitha emphasize the importance of purifying the body through asanas for higher spiritual endeavours.

Hints for practising Yogãsanas

i. The bladder must be emptied and bowels evacuated before practising the asanas.

ii. Both the body and the mind is refreshed if the asanas are performed after having a bath. In case of person wishes to bathe after performing, a gap of thirty minutes

should be maintained.

iii. The best time to perform asanas is either early in the morning or late in the evening.

iv. Consume a large glass of pure warm water before beginning. A cup of warm milk or tea could also be had half an hour before practice.

v. If the asanas are performed in the evening there should be a gap of four hours after having meals.

vi. Practice in a clean, airy space and on a blanket.

vii. Breathing must be done through the nostrils and not through the mouth.

viii. Do not wipe sweat with a towel, but smear it all over the body with bare hands.

ix. Lie down in Shavãsana for ten to fifteen minutes after completing the asanas to relax both the body and the mind.

Cautions :

i. Persons suffering from high blood-pressure, pus in the ears or serious eye disorders should avoid practising topsy-turvy postures like Shïrshãsana and Sarvãngãsana. They can perform all forward bending asanas and obtain great benefits.

ii. For Women:

a. Avoid practising asanas during the menstrual period.

b. Asanas can be performed during the first three months of pregnancy. They can also be practised gradually three months after delivery.

c. Baddha Konãsana and Upavishta Konãsana may be practised regularly during pregnancy. These strengthen the pelvic muscles and reduce labour pains considerably.

iii. In the case of certain ailments it is advisable to get guidance from experts in the field of Yoga as also from experienced medical practitioners.

Preparatory Exercises - Stage I

The primary aim of these preparatory exercises is to enable the body to acquire flexibility, so that the asanas that follow can be performed without discomfort.

i. SIT AND STAND: Stand with feet apart and hands stretched in front. Sit down while inhaling slowly. While exhaling, stand up slowly. Repeat the exercise five times to start with and gradually increase it to twenty.

ii. FORWARD BENDING : Stand with feet together. Hold the palms in the 'namaskãr' posture. Inhale. While exhaling, slowly bend forward without bending the knees. Inhale slowly and return to the original position. Repeat this five times to start with and gradually increase in to twenty.

iii. ROTATING THE ARMS: Stand at attention with clenched fists. Slowly rotate the right arm about the shoulder in the clock-wise direction, without bending the elbow. Repeat the same exercise in the anti-clock-wise direction. Do this exercise with the left hand also. Repeat the exercise five times in the beginning and gradually increase it to twenty.

iv. ARMS SWINGING: Stand erect with the feet close to one another and arms close to the hips. While inhaling, bend the neck backwards and slowly move the arms

behind. While exhaling, bend the neck forward and bring the arms to the front. Let the movements be smooth, with no jerks and repeat the exercise ten to twenty times.

v. DUMB-BELLS": Stand erect, clench the fists and arms stretched forward. Swing the arms horizontally and vigorously, so that they meet at the back and at the front. Repeat this ten to twenty times.

vi. SHOULDER ROTATION : Stand erect, with tight fists. Rotate both the arms simultaneously about the shoulders, clock-wise and anti-clock-wise, ten to twenty times.

Preparatory Exercises - Stage II

(Pawanamuktãsana Series)

The objective of these subtle exercises which are also termed as 'Sukshma Vyãyãma', is to create flexibility in the joints and release gases from the intestine. For this reason, these are considered helpful to prevent rheumatic and gastric ailments.

i. Stand erect. While inhaling, slowly raise the arms sideways to meet over the head. In the process of exhaling, bring the arms down. Repeat five to ten times.

ii. Stand erect with stretched arms. Keep them together straight in front with palms closed. While inhaling, slowly take them apart sideways. While inhaling, slowly take them apart sideways. While exhaling, bring them together. Repeat five to ten times.

iii. Stand erect with feet close to each other. While inhaling, slowly raise both the heels simultaneously and while exhaling, return to normal position. Repeat ten to twenty times. One can also walk in the same place with heels raised.

iv. Stand with the right leg in a slant position. Now, tighten the knee and loosen it. Repeat ten to twenty times. Repeat similar exercise with the left leg slanted.

v. TOE BENDING : Sit comfortably and stretch the legs in front. Bend the toes forward and backward ten to twenty times.

vi. ANKLE BENDING AND ROTATION : Sit comfortably while stretching the legs in front. Bend the feet simultaneously at the ankles forward and backward ten to twenty times. After this, rotate the feet at the ankles clock-wise and anti-clock-wise ten to twenty times each.

vii. Knee bending : Sit with legs stretched in front. Breath in. While breathing out, bend the right leg at the knee and press it against the abdomen. As you inhale, return to the normal position. Repeat the same with the left leg and perform the exercise alternatively there upon. Repeat this five to twenty times.

viii. Butterfly : Sit with feet pressed together and heels close to the perineum. Place the hands on the knees. Now push the knees gently down and allow them to bounce back. Repeat this five to twenty times.

ix. Hand clenching : Stretch both the hands in front, tense the fingers of both hands and close them in a fist and release. Repeat this movement five to twenty times.

x. Wrist Rotation : With clenched fists, stretch both hands forward. Rotate the hands at the wrists clock-wise and anti-clock-wise ten times each.

xi. Elbow Bending : Stretch both arms by the side of the body. Bend them at the elbow and return to the normal position. Repeat this five to twenty times.

xii. Sit comfortably and keep the palms together at the chest. Inhale. While exhaling, press the palms against each other. Repeat this five to ten times.

xii. Neck Movements:

a) Sit comfortably. As you inhale, move the head backward and as you exhale, move the head forward to press the chin against the notch. Repeat this ten times.

b) Slowly move the head sideways ten times.

c) Slowly tilt the head sideways ten times.

d) Slowly rotate the head clock-wise and anti-clock-wise ten times each.

e) Turn the head to the left. Press the right palm hard against the right cheek and slowly turn the head towards the right. Perform similarly by pressing the left cheek. Repeat each movement alternatively five times.

f) Place both the palms together at the chin. Inhale. While exhaling, press the palms upwards without moving the head. Repeat five times.

xiv. Eye Exercises :

a) Up and Down Viewing : Sit comfortably with eyes looking straight ahead. Slowly shift the eye balls upwards so as to gaze at the centre between the eyebrows for five to ten seconds. Now, bring the eye balls down to concentrate on the tip of the nose for five to ten seconds. Repeat the exercise five times.

b) Side ways viewing : While keeping the head straight, slowly move the eyeballs to the extreme right and hold for five seconds. Now move the eyeballs to the extreme left and hold for five seconds. Repeat five times.

c) Rotational Viewing : Slowly rotate the eyeballs clock-wise and anti-clock-wise five to ten times each.

d) Distant and Near Viewing : With the head straight, place the forefinger at the nose tip. While gazing at it, slowly move the finger away from the nose at arms length. Return to the normal position. Repeat five times.

xv. Press the finger tips at the centre between the eye brown for ten seconds. Likewise, press the right temple, the left temple and the back of the neck. Repeat the cycle five times.

xvi. Lie flat on your back with the legs stretched. Inhale. While exhaling, slowly raise the right leg of foot from the ground. While inhaling, return the leg to the normal position. Perform similarly with the left leg. Now, keep both the legs together and the knees tightened. While exhaling, raise them simultaneously about a foot off the ground and while inhaling, return them to the normal position. Repeat five times each.

xvii. Lie flat on your back. Keep the knees tightened and toes pointing forward. Inhale.

While exhaling, raise both the legs perpendicular to the ground without raise the hips. Breath two to three times in this position. While inhaling, return to the normal position. Repeat this five times.

xviii. Lie flat on your back. Bend the right leg at the knee and press if against the abdomen. Inhale. While exhaling, try to touch the knee either with the forehead or with the tip of the nose or with the chin. While inhaling, return to the normal position. Perform the same exercise with the left leg. Repeat five times alternatively. Perform with both the legs. (Pawanamuktãsana).

xix. Lie flat on the abdomen, and place both the palms on either side of the navel. While exhaling, slowly raise the right leg off the ground, keeping the knees tight. While inhaling, return to normal position. Perform likewise with the left leg. Repeat five times alternately.

xx. Sit on your heels, toes pointing backwards (Vajrãsana). Hold the heels. Inhale. While exhaling, ground. While inhaling, return to the normal position. Repeat this five to ten times. Perform in the same manner while in Ardha Padmãsana.

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Tips for Healthy Living

1. Drink solids and eat liquids. That means, chew food properly and drink liquids/water sip by sip.

2. Be calm and peaceful while taking meals.

3. A good meal ought to begin with hunger.

4. Have a little stroll before meal.

5. Squatting is the best posture while eating.

6. Do not eat fast.

7. Maintain silence while eating.

8. Water should not be consumed half-an-hour before meals and two hours after meals so that stomach juices are not diluted and hence ensures complete digestion.

9. Sit in Vajrãsana after meals for five to ten minutes, so as to energies digestive system and reduce gastric formation.

10. Drink two cups of water kept in a copper vessel overnight, early in the morning.

11. Consume a cup of water with a tea-spoon full of honey and a lemon after this.

12. Prepare a cup of delicious drink (Kashãya) made out of coriander seeds (dhaniya), cumin (jeeriga) and pepper in the proportion 1 : ½ : ¼. Mixed powder of these three can be prepared in advance and kept in a glass jar. Every-day one spoon of this powder can be put in a cup of boiling water. Add jaggery, lemon and ginger to taste. Filter it. This is a good drink to eradicate problems arising out of vãtha (wind), pittha (bile) and kapha (phlegm) which are the "tridoshas" or three humours that cause many health disorders.

13. Take cold water bath regularly.

14. Perform stretching exercises everyday.

15. Don't sleep after lunch. Instead practice meditation or Shavãsana before meals.

16. There should be a gap of at least two hours between dinner and sleep.

17. Lie down at least for ten minutes on your bed with legs stretched in an elevated condition. Blood circulation is toned up through this and aids to strengthen legs.

18. Many physical and mental diseases are cured through fasting. It is the gateway to good health. Fasting with regularity has so much to add to a disease free life.

19. Eating raw (uncooked) food gives all strength and prevents formation of toxins in the systems. Consume raw carrot, beet, ash-pumpkin, cucumber, radish, sprouted grams every-day.

20. Avoid sugar, butter, milk and milk products, tea, coffee, tobacco, alcohol, fried stuffs and excess consumption of common salt.

21. Consume fresh butter milk, lemon and honey and tender coconut water everyday.

22. As breathing governs life and heart beats, perform deep inhalation and exhalation everyday for about fifteen minutes.

23. Practice "Jal-Neti" (passing water through one nostril and letting out through the other) everyday in the morning.

24. Close your ears with fore fingers or thumbs as well as eyes and produce humming sound while exhaling (Brãhmari Prãnãyãma). This is a technique to calm the mind and release tension.

25. Roll your tongue so that the tip of the tongue touches the upper palate (Kechari Mudra). Close the mouth. Perform inhalation and exhalation producing a hissing sound. This develops resistance of the throat region.

26. Curl your tongue and inhale in through the mouth and exhale through the nose. (Shïtali Prãnãyãma). This has a cooling effect over the system.

27. Gaze at the burning candle for about three to four minutes (Trãtaka) and lie flat on your back for about five minutes with wet cotton on your closed eye lids. This improves eye sight.

28. Put your index fingers straight into the ears. Press firmly then lift slightly forward towards the nose. Hold this contact for about three to four minutes. The blood pressure may be reduced at the first treatment.

29. High B.P. patients should inhale from the left nostril as many times as possible. Low B.P. patients should inhale from the right nostril as many times as possible.

30. Keep the soles of the feet warm, stomach soft and head cool.

31. Observe silence as far as you can.

32. Lead a simple and natural life (minimise desires) the reverse of which is the real cause of many diseases especially nervous debility or neurosis.

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