You've discovered a title that's missing from our library. Can you help donate a copy? When you buy books using these links the Internet Archive may earn a small commission. Open Library is a project of the Internet Archive , a c 3 non-profit. See more about this book on Archive. This edition doesn't have a description yet. Can you add one? Great quantities of carbon dioxide gas are eliminated. Intake of oxygen makes the blood richer and renews the body tissues.
Moreover, the constant movements of the diaphragm up and down act as a stimulant to the stomach, liver, and pancreas. Before learning some of the higher breathing exercises such as bhastrika pranayama, it is very important to master kapahbhati; bhastrika breathing is considered to be the best breathing exercise for awakening the spiritual power after the purification of the nadis or nerves.
After taking a comfortable sitting position, preferably the lotus pose, take a few deep breaths. See that the diaphragm is moving properly. Movement of the diaphragm is explained in the chapter on breathing exercises.
During inhalation, the diaphragm descends and the abdomen is pushed out. During exhalation, the diaphragm pushes the lungs up and the abdomen goes toward the spine. This constant up-and-down movement of the diaphragm throws the air in and out.
Here more attention is focused on. Sudden contraction of the abdominal muscles raises the diaphragm and in turn a volume of air is forced out of the lungs. This is an inward stroke of the abdomen.
As soon as the air is thrown out, relax the abdominal muscles, which in turn allows the diaphragm to descend. As the diaphragm comes down, a volume of air automatically rushes in.
Here, inhalation is passive and exhalation active. Start one round of this exercise with ten or fifteen expulsions. At the end of ten expulsions, take a deep inhalation and hold the air as long as possible. This will add its oxygen value and bring a peculiar, pleasant vibration throughout the body, as though you are bathing every tissue of the body with energy. Practice three rounds in the beginning, each round consisting of ten expulsions, and gradually increase the number of rounds to five or six.
Between successive rounds, normal respiration is allowed to give the needed rest. During the practice, concentrate on the solar plexus and eventually the nervous system will become spiritually active.
This will be manifested by a throbbing sensation in the spine and a lightness throughout the entire body. The muscles of the abdominal wall protect the abdominal viscera and assist in regulating the thoracic pressure in breathing. These muscles aid in micturition or emptying the bladder and defecation or emptying the bowels.
There are six pairs of muscles in the abdominal wall. In man, owing to his upright position, the pressure of the weight of the abdominal viscera falls on the ventral part of the line of attachment of the abdominal wall to the pelvis. As he stands, any weak places in this portion of the wall will be subjected to strain. The places that are weak are known as the abdominal inguinal ring, the subcutaneous inguinal ring and the umbilicus, and the femoral ring. These weak places are generally the seat of hernia, owing to the pressure of the abdominal viscera.
A rupture may occur in any of these places, which is called hernia, or the ring through which protrusion of an organ takes place. When the loss of tone in the abdominal muscles occurs, any act that increases the pressure within the abdomen, such as coughing or lifting, may bring abdominal hernia.
If the pelvis and vertebral column are fixed, the abdominal muscles assist in expiration by compressing the lower part of the thorax. If the pelvis alone is fixed, the thorax is bent directly forward and the muscles of both sides act together. If the muscles of one side contract, the trunk is bent toward that side and rotated toward the other side. Therefore, the action of the abdominal muscles depends on the point of fixation and actions change by fixing the muscles as stated above.
This can be verified by trying the above described movements. Uddiyana bandha and nauli are the best exercises for strengthening the abdominal muscles that assist in elimination of waste products.
Moreover, manipulation of these muscles increases circulation. To practice uddiyana bandha , first of all one has to empty the lungs by a strong and forcible expiration. When the lungs are empty, the diaphragm rises naturally to the thoracic cavity.
Now there is no interference by the diaphragm; during this time, draw up the intestines and the navel toward the back, so that the abdomen rests against the back of the body high in the thoracic cavity. This can be practiced in either a sitting or a standing position. While standing, place your hands firmly on the thighs, keep the legs apart, and bend your trunk slightly forward. Do not attempt to hold the abdomen too long in this position. Keep the abdomen in this position as long as you can hold the breath comfortably outside without inhaling.
This can be repeated five to eight times with brief intervals. For beginners, it takes some time to master this, as various abdominal muscles have to be brought under control. This is intended for regenerating, invigorating, and stimulating the abdominal viscera and the gastrointestinal or alimentary system. Here also the same technique of uddiyana bandha should be applied.
While standing, practice uddiyana abdominal contraction first; while in this position, allow the center of the abdomen to be free by contracting the left and right sides of the abdomen. This position will bring the abdominal muscles in a vertical line. This is madhyama nauli central contraction. After mastering the central nauli, the next step is to get control over the left and right muscles of the abdomen separately.
This is known as vama and dakshina nauli left and right contraction. The technique is the same as the central one, except that one has to apply more pressure on the thighs with the hands. If the left side is contracted, then the left hand presses on the thigh, the trunk bending slightly forward and to the left.
The opposite applies to the right side. All these processes of uddiyana, central, left, and right nauli are called churning or rotating of the. This churning of the abdominal muscles is done in a quick succession of manipulating the abdominal muscles from the central nauli to the left and then to the right with uddiyana bandha. All the above processes combined bring wonderful control over the abdominal muscles. The success of these exercises depends on the abdominal muscles.
Before practicing uddiyana and nauli, one has to lose excess fat by other Yogic exercises mentioned in this book. It is an interesting study to see the two types of abdomen.
In some cases abdominal muscles are very tight, whether there is fat or not. Those who have this type of abdomen find it very difficult to practice this until they loosen their muscles.
In the second group, persons who have rather loose muscles can control them in a short time. The cecum is a pouch hanging downward at the junction of the ileum and colon. The appendix is attached to the cecum. The ascending colon extends from the cecum to the underside of the liver, where it bends and becomes the transverse colon. The transverse colon crosses the abdomen, bends, and becomes the descending colon. Between the descending colon and the rectum is the sigmoid colon.
The rectum begins from the end of the sigmoid colon and the canal continues beyond the rectum proper as the anal canal. Mass movements occur in the colon. These are secondary to the peristaltic waves in the small bowel. In man the pelvic colon becomes filled with feces from below upward; the rectum remains empty until just. It takes about twenty-four hours for waste material to reach the rectum.
The products of digestion are practically absorbed by the time food has reached the end of the small intestine or ileocecal sphincter. However, if an individual eats large quantities of fruits and green vegetables, much of the unabsorbed food reaches the large intestine. A small amount of this may be absorbed by the large intestine and the rest passes out with the feces. The absorption of any food substance by the large intestine is much slower than by the small intestine.
After giving an enema, a certain amount may in some cases enter backward into the small intestine and become absorbed. Persons with constipation and other intestinal ailments are advised to practice cleaning of the lower colon by a natural method, known as basti. The basti process of cleaning is done by creating a vacuum in the intestines by which water is drawn to the lower colon. We all know the purpose of an enema and how it is operated. The difference between the enema and basti is that the former is caused by water pressure, and the latter by creating a natural vacuum without any external means.
The vacuum is created by the nauli kriya through the central manipulation of the abdominal muscles as described elsewhere in this book. Sitting in a tub of water and practicing nauli creates a vacuum by which water is drawn to the large intestine. To keep the sphincter muscles open, insert a small tube about four inches in length into the rectum. As soon as the water is drawn, the tube should be removed and then, with a few abdominal churnings nauli , the water is thrown out from the large intestine with mucus and other waste products.
This cleaning strengthens the abdominal muscles, cures urinary and digestive disorders, and chronic constipation. From the moment of birth until death, the question of the daily bowel movement is very important.
Chronic constipation might produce various ailments and, therefore, it should be checked. Causes of constipation are: 1. Failure to pay attention to the desire for bowel movement. Lack of enough residual material to form stool to excite activity. Lack of sufficient vegetables and fruits in the food. Lack of fluid by not drinking sufficient water. Muscles necessary for expelling the bowel contents are too weak to act.
The habitual use of purgatives is a frequent cause of constipation. Owing to irritation, the colon becomes contracted and tight or the colon becomes too weak by overstimulation. The laxative medicines of today, which come in such tempting forms as candy and chocolates, should be avoided altogether. Frequent use of such laxatives by children is the main source of stubborn constipation in later years.
Individuals resort to different methods to relieve constipation. Just as the colon can be abused with laxatives, so can it be abused by irritating enemas. In the practice of basti or Yogic cleaning of the bowels, there is no such irritation. Here water is drawn to the colon by the vacuum created by the abdominal contraction; hence there is no damage or overfilling with water. Moreover, it is absolutely natural.
The basti cleaning may be practiced once in a week or twice monthly. This is the last exercise in Yogic cleaning. With these Yogic cleaning processes, we can eliminate almost all the poisons from our bodies. Now we shall proceed to the second stage in Yoga practice, that of the Yogic exercises. The previous chapter dealt scientifically with an elaborate cleaning process of the various systems. The Yogi regards the physical body as an instrument for his journey toward perfection.
There are numerous modern physical culture systems designed to develop the muscles. Physical culturists develop them by mechanical movements and exercises. Yogic exercises not only develop the body, but also broaden the mental faculties. Moreover, the Yogi acquires mastery over the involuntary muscles of his organism. The fundamental difference between Yogic exercises and ordinary physical exercises is that physical culture emphasizes violent movements of the muscles, whereas Yogic exercises oppose violent muscle movements as they produce large quantities of lactic acid in the muscle fibers, thus causing fatigue.
The effect of this acid and the fatigue it causes is neutralized by the alkali in the muscle fibers, as well as by the inhaling of oxygen. It is on this theory that modern physical culturists work. They try to increase the intake of oxygen so that fatigue may be lessened while working.
Although their theory seems sound enough, the founders of the Yoga system for many centuries possessed a knowledge superior to all modern theories. The Yoga system is not new; it had been taught for many centuries before the modern systems were conceived.
Muscular development of the body does not necessarily mean a healthy body, as is commonly assumed, for health is a state when all organs function perfectly under the intelligent control of the mind. Rapid movement of the muscles causes a tremendous strain on the heart. In the Yogic system, all movements are slow and gradual with proper breathing and relaxation. Carbon dioxide and other metabolites are produced by active muscles. A moderate excess of these substances stimulates the heart to beat more strongly, so exercises produce their own essential heart stimulant.
During exercise, more blood is returned to the heart than during rest. This is due to an increased venous return, which the contracting skeletal muscles introduce into the flow of blood. The pressure on the vessels by the contracting muscles pushes the blood along and the venous valves prevent the backward flow. The blood must move on toward the heart when pushed by the active muscles; as a result, the heart is better filled, which in turn stretches the fibers.
When the fibers are stretched they contract more forcibly, which means a stronger heartbeat and more blood being pumped out. Therefore, it is advisable to avoid strenuous exercises that put extra strain upon it. The main purpose of exercise is to increase the circulation and the intake of oxygen. This can be achieved by simple movements of the spine and various joints of the body, with deep breathing but without violent movement of the muscles.
As the exercises are meant for increasing circulation through the motion of skeletal muscles and to increase the intake of the oxygen, let us take a hasty glance at the function of the muscles in heavy and moderate exercises like Yogic exercises. When muscles contract glycogen breaks down to lactic acid and additional energy is released. One-fifth of the lactic acid so produced is oxidized to carbon dioxide and water, energy again being released. This last batch of energy is utilized in the reformation of glycogen from the remaining fourfifths of the lactic acid.
When too much lactic acid accumulates, the muscles become temporarily unable to contract. During the strenuous exercises, for instance, we are unable—even though respiration is deeper and faster—to breathe in sufficient oxygen to meet muscular demands.
An oxygen debt is created. This debt is the difference between the amount of oxygen actually needed by the active muscles and what is actually received.
Thus, after the completion of the exercise, we continue to breathe deeper and faster than we do ordinarily at rest, in order to repay the oxygen debt. What happens in moderate exercise? With the beginning of moderate exercise like housework, walking at moderate speed, etc.
A series of events occurs which results in a greater flow of blood carrying an increased supply of oxygen and fuel to the active muscles. As muscle activity increases, muscle metabolism does likewise. The increased metabolism means greater heat production. Body temperature probably will not rise appreciably. The warmed blood leaving the muscles will shortly reach the heat-lowering center in the hypothalamus. Reflex dilation of skin vessels will allow more heat loss by radiation, balancing the increased heat production.
The increased muscle metabolism will also mean a greater output of carbon dioxide, resulting from the increased oxidation of glucose. Increased amounts of carbon dioxide will diffuse into the smaller blood vessels of the muscle fibers causing the walls of these vessels to relax. Their consequent dilation will allow more blood to flow more quickly through the skeletal muscles. The increased amount of carbon dioxide in the blood will not only exert local action but will, in its travels, help to coordinate the general responses of the circulatory and respiratory systems with the demands placed upon them.
Upon reaching the heart, the carbon dioxide directly stimulates the cardiac muscle to stronger contractions. The more forceful beat of the muscle will result in an increased output of blood per beat. The increased carbon dioxide concentration in the blood flowing through the medulla of the brain directly stimulates the respiratory center. In turn, the respiratory center responds with an increase in the frequency of the impulses it rhythmically discharges.
The greater number of impulses which eventually reach the diaphragm and intercostal muscles induce stronger than usual contractions. Thus breathing becomes deeper. Stimulation of the vasoconstrictor center sends impulses along vasoconstrictor nerves to the arterioles of the abdominal cavity. Construction of the many arterioles in this region significantly increases the peripheral resistance and the general arterial blood pressure rises.
Constriction of these blood vessels also serves to shunt blood from the abdominal organs to the skeletal muscles whose vessels are dilated. The increased number and force of skeletal muscle contractions squeeze down upon the veins more vigorously and thus help to pump blood back to the heart more quickly. The respiratory pump also aids in this; deeper breathing means greater fluctuation of the pressures within the thoracic and abdominal cavities.
The alternating expansions and compressions of the large veins in these cavities will be increased in force and more blood will be forced onward to the heart. The increased return of blood to the heart stretches the heart muscle, increasing its force of contraction and, thereby, its output per beat.
The faster heart rate plus the stronger contractions of the cardiac muscle increase the cardiac output per minute and this, in turn, aids in producing the rise in blood pressure. Faster and deeper breathing ventilates the lungs more thoroughly.
A greater amount of carbon dioxide is thus removed in the expired air, which prevents its concentration from rising too high in the blood because too much carbon dioxide can increase the acidity of the blood to a dangerous extent. During exercise the active muscles oxidize more glucose and do it more rapidly than before, because of the increased temperature in them.
This tends to deplete the blood sugar concentration. Since the sugar in the blood is in equilibrium with the glycogen in the liver, a fall in blood sugar concentration causes more glycogen to break down into glucose, which is released into the blood. As the muscles drain more glucose from the blood, more is poured into it from the liver. Some of the lactic acid formed in the breakdown of glucose also gets into the blood, is carried to the liver, and is there converted to glycogen.
There is an adequate mechanism, then, for supplying fuel to the active muscle. In moderate exercise the oxygen supply can keep pace with the oxygen used and no oxygen debt results. The only residual effects will be a depletion of the carbohydrate reservation and a need for more protein to be used in rebuilding the cells that broke down in activity.
As we prepare to take strenuous exercise, there usually is a mental and emotional warming up. The first edition of the novel was published in , and was written by B. The book was published in multiple languages including English, consists of pages and is available in Paperback format.
The main characters of this non fiction, health story are ,. The book has been awarded with , and many others. Yoga's popularity is soaring, but its widespread acceptance as an exercise for physical fitness and the recognition of its health benefits have not been matched by an understanding of the emotional, intellectual, and spiritual development that the yogic tradition can also offer.
In Light on Life, B. Iyengar brings readers this new and more complete understanding of the yogic journey. Here Iyengar explores the yogic goal to integrate the different parts of the self body, emotions, mind, and soul , the role that the yoga postures and breathing techniques play in our search for wholeness, the external and internal obstacles that keep us from progressing along the path, and how yoga can transform our lives and help us to live in harmony with the world around us.
For the first time, Iyengar uses stories from his own life, humor, and examples from modern culture to illustrate the profound gifts that yoga offers.
Written with the depth of this sage's great wisdom, Light on Life is the culmination of a master's spiritual genius, a treasured companion to his seminal Light on Yoga. A leading yoga instructor demonstrates how practitioners can apply yogic principles to all aspects of daily living for improved mental and physical health, in a guide that features personal stories and explains how yoga can integrate different parts of the self and assist the progression of a spiritual path.
Note that due to the limitations of some ereading devices not all diacritical marks can be shown. From globally recognised yoga authority B.
S Iyengar. S Iyengar is a world leading authority on hatha yoga and is globally respected for his holistic approach and technical accuracy. He has been practicing yoga every day for over 75 years and at 94 is surely proof of holistic health. This is the only yoga book featuring full colour step-by-step photographs of yoga poses demonstrating Iyengar Yoga and this new edition also includes a new chapter celebrating B.
S Iyengar's life and work. Over 60 step-by-step sequences of asanas, pranayamas and chakras were supervised by B. S Iyengar himself and over 20 include unique degree images of classic Iyengar asanas, it's like having a yoga class with your own personal yogi.
For optimum health, harmony and inner peace, a daily yoga regime may include a change of lifestyle and diet, as well as a mastery of yoga postures, transitions and relaxation techniques. Recent studies have shown that the practice of yoga can actually reduce blood pressure and reverse the symptoms of heart disease in addition to building patience and physical endurance.
Written by a world renowned expert in yoga, The Complete Illustrated Guide to Yoga offers a complete program for beginners as well as current practitioners. With specially commissioned, step-by-step photographs of postures and relaxation techniques, Howard Kent emphasizes the need for safety and caution to prevent injury in those who have little experience. The book covers: -- the history and origins of yoga-- the different schools of yoga-- step-by-step guides to all the yoga exercises-- a step-by-step guide to healthy breathing-- yoga in pregnancy, for children and the elderly-- yoga as a preventative medicine.
Certainly, the majority of us wish to stay healthier, happier, and longer lives. So, the question is,"why are not we attaining those aims?
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