Ayurveda
The Hindu meaning of Ayurveda is "the knowledge of long life." Its core belief is that the body and soul are one, and that those who live in harmony with nature and their inner spirituality are in total good health.
Applications:
- yoga and meditation (see below)
- herbal medicines
- oil applications
- nutrition therapies and diet
Yoga and Meditation
You have actually performed some natural yoga if you have ever breathed deeply or stretched your body gently. It is a discipline that unifies the mind, body and spirit, and today is a primary source for most mind-body fitness curriculums.
Meditation's origins encompass many different religious traditions. And quite possibly the best known meditative technique, of course: yoga; which originated as part of the Hindu religion. No matter the origin or religion, all meditation techniques share one prevalent goal: to achieve a state devoid of thought.
Meditation/yoga should be practiced regularly/daily. The sessions do not have to be long in duration, but you must be able to let go of daily concerns, and be able to focus totally on relaxation. It is best to meditate at the same time each day, preferably just before breakfast or just before dinner, and in a place comfortable to you and completely free from interruptions or distractions.
The most typical pose for yoga and meditation is the Lotus position. Sit on the floor and cross your right foot over your left thigh and your left foot over your right thigh. Your knees should touch the floor. Rest your hands, palms up, on your thighs. This pose requires a lot of flexibility, so beginners may prefer sitting 'indian' style with their knees bent and feet crossed at the ankles instead. Make sure that the position you choose allows you to fully relax.
The practice of yoga begins with proper breathing and relaxation. As you move into the different postures, stretches, and exercises, perform these cautiously at first, then consistently, performing each only to the limit of comfort, remembering to inhale/exhale - at times forcefully, at other times softly - but always deeply. Yoga is non-competitive, based in self-awareness, patience, and sensitivity to individual ability and intuition. There is no need to do the exercises perfectly, nor to stretch to your limits.
There are a number of types of both meditation and yoga. We will cover examples of these at a later time, but to name a few:
Meditation:
- reciting 'mantras'
- trance dance
- guided imagery
- meditation/relaxation tapes
Yoga:
- Hatha yoga (yoga for strength) - the most commonly practiced
- Raja yoga (meditative yoga)
- Ashtanga yoga - combines both physical and meditative elements
- Kundalini and Tantra yogas - focus on stimulating the energy centers (chakras) of the body
Breathing is fundamental and essential. Following are a few breathing exercises that can be performed from the Lotus position:
Complete Breath (Yogic Breath)
This breath maximizes the use of the lungs, increases the oxygen level in the body and calms the mind.
Sit up tall, in a comfortable position.
Inhale, expanding the abdomen, opening the ribs and lifting the shoulders.
Exhale, contracting the abdomen, relaxing the ribs, and lowering the shoulders.
Repeat.
Lengthening The Exhale
This breath increases lung capacity and activates a relaxation response in the body. It is a great breath to lower the stress level quickly.
Inhale gently and naturally while counting.
(Make the count as long as is comfortable for you).
Exhale slowly, taking twice as long to empty the lungs.
Repeat.
As the inhale lengthens, lengthen the exhale.
A simple method: inhale for 5 counts/exhale for 8 counts.
Four-Parted Breath
This breath can be done using different counts, depending on the lung capacity. It develops the lungs and also activates relaxation in the mind and the body. It's good for lowering the stress level in the body.