Yoga and physical education are complementary disciples. While physical education enhances and harmonizes physical, intellectual, emotional and social aspects of an individual’s personality through direct physical activity, Yoga too can help one achieve these fitness components in addition to emotional stability and confidence.

The last 100 years have witnessed rapid strides in modern science, which touched almost all areas of life. Highly-accurate and sophisticated methods for measuring and recording certain physiological processes, such as brain and rhythm, heart rate and neuro-electrical activity, are available now.

The physiological effects of yogic techniques are being appraised now-a-days using these methods. These studies chiefly relate to respiratory, circulatory, muscular-articular and, to a lesser extent, endocrine and nervous systems.

All such investigations could provide a deeper understanding of physiological, bio-chemical, neurological and psychological effects of Yoga on the human system. It is the need of the hour to utilize all this knowledge to boost our “fitness” for life.

According to modern concepts, the main parameters of fitness are: strength, endurance, flexibility and speed. Through regular Yoga practice, one can achieve all these fitness components. The additional benefits of Yoga is that one can achieve emotional stability and confidence, which helps one to cope with any challenging situation.

The means for Yoga practice are; Yogic postures (asanas), breathing practices (pranayama), meditation and other special practices like mudras, bandhas and kriyas.

Yogic postures (Asanas)

Asanas have been evolved over centuries and are intended to give exercise to each and every muscle, gland and nerve in the body. These special patterns of postures establish proper rhythm in the neuro-muscular tonic impulses and improve the general tone of muscles. By regular practice, one develops agility, balance, endurance and great vitality. Asanas are not just physical exercises but are bio-physio-psychological postures.

Each posture helps stretch some muscles, imparts a good massage to some internal organs, acts as an energizer to some vital points, an extra refinement to respiration, a filling feeling to the heart and transports plenty of nutrients to each cell. And to top it all, Yoga causes no exhaustion to the body.

Breathing exercises (Pranayama)

The term Prana indicates life force. Prana is the energy source of all functions in our body. The primary expression of prana is the breathing cycle. And, through pranayama (extension/control of breath), one regulates the pranic flow through the subtle channels to make it proper and regular. Proper pranic flow in the body means proper functioning of all internal organs. This practice encourages slow and deep breathing which slows heart rate, regulates its rhythm and oxygenates the blood. This induces a feeling of calmness which leads to mental stability and confidence.

Bandhas and mudras

Bandha means bondage, and this is practiced by contracting and controlling certain organs or parts of the body. Mudra is a seal, an energy lock, or a closed circuit; in this context, a hand position or a gesture. With these practices, one tries to consciously control certain semi-voluntary and involuntary muscles in the body. The autonomic nervous system is influenced by this and the internal organs get toned up.

Kriyas

Kriyas are deep-cleansing processes that are six in number. These practices balance all the doshas and they bring control over the autonomic nervous system.

Fitness factors

Yogasanas are mild, static types of exercises. As Yoga sutras indicate: “Asana is a pose where comfort and steadiness are blended perfectly. They provide stable and compact foundations for remarkable improvement in stamina.”

Cardiovascular system (heart and arteries) -- Asanas are isometric, which means that they are holding muscle tension for a short period of time. This improves cardiovascular fitness and circulation. Studies show that regular Yoga practice helps normalize blood pressure.

Digestive system -- Improves blood circulation and the massaging effect of surrounding muscles speed up sluggish digestion.

Muscular-skeletal – Joints are moved over their full range of motion, which increases mobility and eases pressure. The gentle stretching relaxes muscle tension and increases flexibility. Long-term benefits include reduced back pain and improved posture.

Nervous system – Improved blood circulation, easing of muscle tension and the act of focusing the mind on the breath – all combine to soothe the nervous system. Long term benefits include reduced stress and anxiety levels, and increased feeling of calm and well-being.

 General postures develop flexibility, balance, strength and endurance. Flexibility is generally developed for all major articulations, but the most important area for flexibility is the hip. Balance helps to build up strength, control and concentration. There are postures for balance almost on any body part that can be used for this purpose, including the feet, knees, buttocks, shoulders, elbows, fore-arms, hands and head. Balance postures are most often combined with forward bends, back bends, or with padmasana (lotus posture).

Modern techniques and Yoga

A lot of athletes have tremendous stamina, but in most cases, their minds don’t have the same strength. Even simple problems can make them lose their balance, which may result in aggressive response. For such people, Yoga offers relief and Yogic practices release tensions from the body.

Yoga prevents and cures sports injuries

Vigorous physical activities leave muscles susceptible to pulls and strains. More intense practices need more stretch and more are the chances of injury. Slow stretching procedures of Yoga can prevent and cure these types of injuries. Yoga always tones up the muscles. Athletes engaged in running events need to do maximum stretching practices because their hamstrings and calf muscles are always vulnerable to injuries due to vigorous activity. And with regular Yoga practice, one can maintain one’s stamina and vitality throughout one’s life.

(Author A P Jayadevan is a Yoga-ReiKi trainer)