UPAVAASA – FASTING AND HUMAN HEALTH

UPAVAASA – FASTING AND HUMAN HEALTH

Fasting and Human Health

The ancient Ayurvedic texts equally praise fasting: ‘langhanam param aushadham’ – fasting is the greatest medicine – and jvaraadau langhanam proctam – at the onset of fever, fast. The benefits of fasting: “disappearance of aggravated doshas, ​​boosting of the digestive fire, weight reduction, increased vigor and ojas (vitality), digestion of aam (toxins), true hunger and thirst, and the desire, to eat. ”

In the past, ‘fasting’ was considered to be related only to religion and was called a sham. But now scientific studies have proven that it is a good way to keep the body healthy. The benefits of intermittent fasting have been studied and proven. Literally eating food should be within 8 hours in 24 hours, and fasting for 16 hours. In general we have to have food 10 am in morning and 6:00 pm around, before sun sets if possible.  Normally we have to eat two times a day making 3 to 5 hours gap.

Japanese cell biologist Yoshinori Ohsumi won the Nobel Prize in Medicine in 2016 for his research on how cells recycle and renew their content, a process called autophagy. Fasting activates autophagy, which helps slow down the aging process and has a positive impact on cell renewal. Fasting is for Health and Longevity.

Ayurvedic Viewpoint of Fasting

The underlying principle behind fasting is to be found in Ayurveda. This ancient Indian medical system sees the basic cause of many diseases as the accumulation of toxic materials in the digestive system. Regular cleansing of toxic materials keeps one healthy. By fasting, the digestive organs get rest and all body mechanisms are cleansed and corrected. Since the human body, as explained by Ayurveda, is composed of 80% liquid and 20% solid, like the earth, the gravitational force of the moon affects the fluid contents of the body. It causes emotional imbalances in the body, making some people tense, irritable and violent. Fast acts as antidote, for it lowers the acid content in the body which helps people to retain their sanity.

Eating food when there is mental stress is not good for digestion, stomach upset. Happily cooked food in a healthy environment gives positive energy while angry cooked food gives negative energy. So let’s exercise regularly by eating fresh and balanced food cooked at home with a happy mind in a healthy environment and make life healthy and happy, in fact, it is very bad to get sick without knowing how to eat.

Natural Mechanism of Upavaasa

Many mammals also fast during illness or injury, such as dogs, cats, horses and cows. They will avoid even the most delicious food offered to them, taking only water. They resume food only after complete recovery. They survive without food because of autophagy process. This word is derived from the Greek auto ‘self’ and phage in ‘to eat’. Thus, autophagy means ‘self-eating’ or ‘self-cannibalization’.

These findings of science reflect the remarkable benefits to the body and brain of restricting food intake through fasts such as ekadashi, ektana and dharna-parna. Bearing this in mind, different religious people who faithfully observe these vratas will be protected from many diseases and may accrue longevity. As far as the science of fasting is concerned, the benefits can be summed up in the phrase: ‘Eat less, live healthily.’

The Purpose of Fasting

Generally, people fast for health reasons. And there are many benefits . One, fasts for 24 hours cleans one’s body from the inside. Many also fast by drinking only water, which is also a good thing. For us, the benefits are immense because Bhagwan becomes pleased upon us. There is a saying, “One should go to a pilgrim place for the sake of doing austerities, and not for eating and drinking.”

Another benefit is that there are certain (harmful) substances in our blood that are eliminated by fasting. Some animals fast for several days prior to mating. The reason being that a certain amount of wholesome energy is created within themselves, which is beneficial to their body

By fasting one’s body may become physically weak, but there are other good energies that are created. One, the body becomes clean, which is a very big thing. Some fast for one day, two days or five days, whereas some fast by drinking liquids. In short, such fasts are very beneficial. One is never at a loss through fasting.

Benefits of Fasting

There are two benefits behind fast: one is spiritual – it helps one to develop self-restraint and other virtues; and the second is the increase in inner strength. By fasting one’s thoughts are transformed. For this, one must have a resolute mind. By having a strong mind all tasks can be done.

It controls passion. It checks the emotions. It controls the senses also. It is a great penance. It purifies the mind and the heart. It destroys a multitude of sins. Fasting controls the tongue in particular which is the deadliest enemy of man. Fasting overhauls the respiratory, circulatory, digestive and urinary systems. It destroys all the impurities of the body and all sorts of poisons. It eliminates uric acid deposits. Just as impure gold is rendered pure by melting it in the crucible again and again, so also this impure mind is rendered purer by repeated fasting.

Some monks have traditionally fasted intermittently. Such fasts not only reduces body weight, but also helps to cure some diseases. People with obesity and uric acid have been found to lose both disease and weight by fasting only one day a week.

FASTING IN THE ANCIENT WORLD

As this prevailed in ancient cultures and lands such as Egypt, Assyria, Scythia, Greece, Babylon, Persia, Nineveh, Palestine, Rome, China, among the Druids, Celts, Scandinavians, Indians of North America, and Aztecs and Incas of South America. Moses fasted for 120 days on Mount Sinai. Jesus fasted for 40 days. The Bible also cites fasting by the apostles. Muslims observe the month-long fast of Ramazan (Ramadan). In Jainism, Fasts is an important form of sadhana. It was not only mentioned in Sanatan system and hindus system. It was used to since thousands of years ago as Upasana ( Spritual Sadhanaa).

Ashwa Sanchalanasana or the equestrian pose is a best pose to stretch and tone the hips, legs, quadriceps, and groin. The asana also opens the chest and stretches the muscles of the rear. It is a superb pose to beat indigestion, constipation. Here is a few more yoga for digestion. Even sciatica (lower back) pain (yoga for sciatica) can become better with this horse posture. Ashwa Sanchalanasana or the Equestrian pose is a component of the Sun Salutation series of asanas. It appears because the 4th pose and therefore the 9th pose in Surya Namaskara.

Steps of Ashwa Sanchalanasana ( Equestrian Pose )

• Sit in vajrasana
• Stand up on the knees with the knees and ankles slightly apart and the arms by the sides.
• Starting with the right side ,take a big step forward ,placing the right foot firmly on the floor so that the thigh is horizontal and the ankle is before or directly under the knee.
• This is the starting position .Centre yourself and inhale deeply .
• Exhale and lunge forward smoothly  ,transferring the body weight on to the right leg.
• The left leg becomes strectched back fully as the trunk comes forward ,with the back straight .
• Do not strain. Depending on flexibility , the fingertips or palms may touch the floor ,or bend forward slightly so that the fingertips reach the floor.
• In the final posture ,the right foot , both hands ,left knee and toes support the body. The back is slightly arched and the head faces forward.
• To release the posture ,inhale and roll the body weight back smoothly ,centering in the starting position.
• This is one round .Continue with the forward and backward lunges on this side.
• After  practicing on one side ,again stand on  both knees ,return to vajrasana and relax.
• Stand on both kness ,take a big step forward with the left foot into the starting position and practice an equal number of rounds on this side.
• Practice upto 10 rounds on each

Benefits of Ashwa Sanchalanasana ( Equestrian Pose )

• This asana tones the abdominal organs and gives the good stretch to the lower back.
• It strengthens the hips ,legs ,ankles and feet ,and induces balance in the nervous system.

Precautions:

People having knee injuries, neck problems should take extra care or completely avoid doing this asana based on the severity

Full Yogic Breath is a deeply balancing pranayama (respiratory exercise) that advantages vata, pitta, and kapha. It is every now and then called 3–component breath as it works with 3 one-of-a-kind sections of the torso and certainly engages all 3 lobes of the lungs. Full Yogic Breath revitalizes the whole frame with prana (vital lifestyle force). In particular, it advantages the important organs, that could without difficulty grow to be stagnant, constricted, or fraught with emotional and bodily anxiety while we revel in stress. .It is used to maximize inhalation and exhalation. Its purpose is to gain control of the breathe, correct poor breathing habits, and increase oxygen intake. This pranayama can be engaged at any time, but it is especially beneficial when practiced intently for five to fifteen minutes every day—preferably on an empty stomach. The early morning is an ideal time to practice a Full Yogic Breath.

It may be practiced at any time and is especially useful in situations of high stress and anger for calming the nerves. However, while its inclusion in daily yoga programs will correct and deepen the natural breathing itself should not be performed continually. Full Yogic Breathing relieves stress, refreshes the mind, and activates the parasympathetic nervous system, encouraging a calmer, more balanced state of being overall. It also helps to correct unhealthy breathing patterns.

How to Do Yogic Breathing

1. Sit in a meditation posture or lie in shavasana and relax the whole body.
2. Inhale slowly and deeply, allowing the abdomen to expand fully.
3. Try to breathe so slowly that little or no sound of the breath can be heard.
4. Feel the air reaching into the bottom of the lungs.
5. At the end of the abdominal expansion, start to expand the chest outward and upward.
6. When the ribs are fully expanded, inhale a little more until the expansion is felt in the upper portion of the lungs around the base of the neck . The shoulders and collarbone should also move up slightly . Some tension will be felt in the neck muscles.
7. The rest of the body should be relaxed.
8. Feel the air filling the upper lobes of the lungs.
9. This completes one inhalation.
10. The whole process should be one continuous movement, each phase of breathing merging into the next without any obvious transition point . There should be no jerks or unnecessary strain.The breathing is like the swell of the sea.
11. Now start to exhale.
12. First, relax the lower neck and upper chest, then allow the chest to contract downward and then inward.
13. Next, allow the diaphragm to push upward and toward the chest.
14. Without straining,try to empty the lungs as much as possible by drawing or pulling the abdominal wall as near as possible to the spine.
15. The entire movement should be harmonious and flowing.
16. Hold your breath for a few seconds at the end of the exhalation.
17. This completes one round of yogic breathing.
18. At first, perform 5 to 10 rounds and slowly increase to 10 minutes daily.
19. Relax any effort and once again watch the spontaneous breathing pattern.
20. Bring the awareness back to observing the physical body as a whole. Be aware of the surroundings and gently open your eyes.

Benefits of Yogic Breathing

1. It Helps improve hypertension.
2. It Helps improve digestive system function
3. It Can aid with healthy eating habits and weight loss

 TTK Capsule represents combination of Tadasana, Triyaka Tadasana and Kati Chakrasana. Our Late yoga guru Swami Yog Subodh ( Subodh Simkhada ) explains this as a very healthy practice that should be done al least once in the whole day. To maintain healthy body, it is the most. It’s helpful in the prevention of Constipation, Indigestion, and other digestive problems. These practices have been taken from the tradition of Swami Sivanand Saraswati ji, Swami Satyanand Saraswati ji and Swami Niranjananand Saraswati ji.

Tadasana (palm tree pose)

• Stand with the feet togetheror about 10 cm apart, and the arms by sides .
• Steady the body and distribute the weight equally on both feet .
• Raise the arms over the head.
• Interlock the fingers and turn the palms upward.
• Place the hands on top of the head.
• Fix the eyes at a point on the wall slightly above the level of the head.
• The eyes should remain fix on this point throughout the practice .
• Inhale and  stretch the arms , shoulders and chest upwards.
• Raise the  heels , coming up on the toes.
• Stretch the whole body form top to bottom , without losing balance or moving the feet.
• Hold the breathe and the position for a few seconds.
• Lower the heels while breathing out and bringing the hands to the top of the head .
• This is one round .
• Relax for a few second before performing the next round.
• Practice 10 rounds.

      Benefits of Tadasana

This asana develops physical and mental balance.The entire spine is stretched and loosened,helping to clear up congestion of the spinal nerve at the points where they emerge from spinal column. It helps to increase height by stretching the muscles and ligaments,enabling growing bones to grow longer. Tadasana stretches the rectus abdomini muscles and the intestines , and is useful during the first six month of pregnancy to keep the abdominal muscles and nerves toned.

      Triyaka Tadasana(swaying palm tree pose)

• Stand with the feet more than shoulder width apart .
• Fix the gaze on a point directly in front .
• Interlock the fingers and turn the palms outward.
• Bend to the right side from the waist.
• Do not bend forward or backward or twist the trunk.
• Hold the position for a few seconds, then slowly come back to the upright position.
• Repeat on the left side .This completes one round.
• Practice 10 rounds.
• To end the practice ,return to the upright position ,relax the hands , bringing the arms down to the sides.

      Benefits of Triyaka Tadasana(swaying palm tree pose)

As for tadasana , but its especially massages , loosens and exercises the sides of the waist . it balances the right and left groups of postural muscles .

       Kati chakrasana(waist rotating pose)

1. Stand with the feet about shoulder width apart and the arms by the sides .
2. Raise the arms to shoulder level, then twist the body to the right.
3. Bring the left hand to the right shoulder and wrap the right arm around the back ,bringing the right hand around the left side the waist. Look over the right the shoulder as far as is comfortable.
4. Keep the back of the neck straight and imagine the top of the spine is the fixed point around which the head turns .
5. Hold for two seconds ,accentuate the twist ,gently stretching the abdomen.
6. Return to the starting position.
7. Repeat on the other side to complete one round .
8. Keep the feet firmly on the ground while twisting.
9. Relax the arms and back as much as possible throughout the practice .do not strain.the movement should be relaxed and spontaneous.
10. Perform the  rotation smoothly ,without jerking or stiffness .
11. Practice 5-10 rounds.

     Benefits of Kati Chakrasana

This asana tones the neck ,shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems . The relaxation and twisting movement induces a feeling of lightness and may be used to relieve physical and mental tension at any time during the day.

Benefits of TTK capsule :

1. It helps relieve constipation.
2. It helps to maintain healthy backbone.
3. It helps for weight loss.
4. It helps in mind body balance.
5. It helps in proper blood circulation.

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Sutra Neti(Nasal cleansing with thread)

Breathing: Breathing is performed through the mouth .

Duration: The practice takes about 10 minutes.

Once every few day or once a week is sufficient.

Awareness: Physical –on relaxing the body and moving the catheter or thread smoothly and slowly.

Sequence: Sutra Neti should be performed before jala neti as the latter will flush out all the impurities and particles in the nose which have been dislodged by sutra neti.

Sutra Neti is a Hatha yoga technique to clean your nasal cavity. Sutra Neti is one of the six methods of purification or Shatkarma as given in the yogic text Hatha Yoga Pradeepika. There are various types of Neti practiced by Yogis including Jala Neti (with water), Dughda Neti (with Milk), Sutra Neti (with cotton string), etc. In Sutra Neti, a waxed cotton string is traditionally used to clean the nasal cavity.

Preparation of Sutra Neti (Nasal cleansing with Thread ) :

This practice involves passing a length of cotton thread through the nose .Traditionally , a specific preapared cotton thread , sutra, was used . Several strands were tightly wrapped together and dipped in melted beeswax.The width was about 4mm and the length 36 to 45 cm.

Nowadays , however , the practice is more conveniently performed by using a thin , rubber catheter lubricated with melted ghee ,butter,edible oil,or own`s saliva , so that it slides easily through the nasal passage .The size of the catheter depends on the individual nasal passage . Beginners may prefer size 4, but progress to size 6.

Steps :

Basic practice

1. Take any comfortable standing , sitting ,or squatting position .
2. Relax the whole body.
3. Tilt the head slightly back .Gently and slowly insert the narrow end of the catheter or waxed end of the thread into whichever nostril is flowing  more freely.
4. As the thread is inserted , twist it so that it enters the nostril easily . Always keep the tip pointing downward towards the base of the nose. Never push the catheter straight up because the nasal cavity is behind the  nose , not at the top of the nose .
5. When the thread  reaches the back of the throat , insert the index finger and thumb ,or the middle and index fingers, into the mouth .
6. Pull the catheter or thread gently and slowly out through the mouth , leaving  a few inches of thread hanging out of the nostril.
7. This action may cause retching at first , but it will become easier with practice.
8. Hold each end of the sutra or catheter with the fingers . Very slowly and gently pull it backward and forward , no more than 15 times on the attempt .
9. Remove it slowly through the nose and repeat the process with the opposite nostril.
10. Techhnique II: Advanced practice
11. After completing technique I , leave the thread with the one end passing through the mouth and the other through the nostril.

Advanced Practice

1. Gently insert the waxed end entering from one nostril into the other nostril and pull the end through the mouth.
2. In the final position , both waxed ends together so that they merge with one another , and twist the thread so that the two ends become cut away  so that the join may pass easily through the nostrils .
3. The thread is now circular .
4. Slowly draw the join the mouth , progressively sliding the thread through the nostrils .
5. Eventually the join should  be located between the entrance to the two nostrils.
6. Disconnect the join.
7. The thread now enters one nostrils and emerges from the other ;it no longer passes through the mouth .
8. Gently pull the sutra to and fro,a few times only to begin with . it there is the slightest discomfort , stop the practice immediately .
9. Pull one end of the thread and slowly withdraw it from the nose  .

Precautions:

Do  not use force under any circumstances .The interior of the nose is very delicate . After persistent attempts , if the thread or catheter will not pass through the nose , consult a competent teacher .Make sure that the sutra is perfectly clean before insesrting it into the nostril. It is best not to try sutra neti until jal neti has been perfected.

Contra – indications :

Those people who suffer from chronic bleeding in the nose should not do sutra neti .Anyone nasal septum turbinates should first seek the advice of a yogic or ayurvedic doctor.

Benefits:

The benefits are the same as for jala neti.

1. sutra neti can rectify the problem of deviated nasal septum.
2. If one or both nostrils are not flowing freely due either to deformed bone or fleshy outgrowths, the regular friction of sutra neti causes these obstructions to disappear within a few months.
3. It helps to prevent respiratory system related illness.
4. It calms and influences on the brain.
5. It activates depression, anxiety, anger and removes drowsiness.
6. It balances the prana flow throughout the both nostrils and corresponds the left and right hemispheres of brain.
7. It makes the head feel free, light and fresh.
8. It increases the concentration and makes better memory.

YOGIC poses ( Yogasanas ) are many. They are practised for the improvement  of physical health in normal physiological conditions and the treatment of many diseases. The regular practice of some asanas for meditation exerts beneficial effects on mental health also.

Only a small number of asanas are recommended for meditation. They are : siddhasana,padmasana,svatikasana,vajrasana and sukhasana.For the purpose of meditation ,the  five asanas ,just metioned ,are in order of preference.

Siddhasana

Follow the following steps for sitting in siddhasana (accomplished one ).Only men should do this asana .Its substitude for women follows:

1. Sit on the floor with legs extended  in front.
2. Bend the left leg at the knee .By holding the left foot with hands, place  the left heel near the perineum. The sole of the left foot should rest against the right thigh.
3. Bend the leg at the knee .Place the right foot over the left ankle, while keeping the right heel against the public bone.
4. Place the right sole between the left thigh and the left calf muscle.
5. Do not rest the body on the heels.
6. Stretch the arms in front . Place the backs of the hand on the respective knees ,with palms facing upwards. Join the respective  thumbs and the index fingers, keeping the others fingers extended.
7. Keep the back, neck and head erect .
8. Repeat the same procedure for the right leg by placing the near the perineum first  and then the left foot over the right ankle .

Siddha-Yoni Asana   

This is the female accomplished pose,recommended for females as a substitute for siddhasana .Follow the following steps for sitting in siddha yoni asana :   

1. Sit on the floor  with legs extended in front of you .
2. Fold the left leg at the knee. Place the sole of the left foot against the inner right thigh.
3. Place the left heel inside the labia majora of the vagina .
4. Fold the right leg at the knee.Place the right foot on the left leg in the space between the calf and thigh.
5. Make the spine and head fully erect and straight .
6. Practice the asanas in conjunction with cin-mudra or jnana-mudra.

It may be practiced with either leg uppermost .

Padmasana

Follow the following the steps for sitting in padmasana(lotus pose).

1. Sit on the floor.
2. Bend the the right leg at the knee. Holding the right foot with the hands, place it at the root of the left thigh so as to keep the right heel near the navel.
3. Bend the left leg at the knee . Hold the left foot with the hands and place it over the right foot at the root of the right thigh so as to keep the left heel near the navel.The sole of each foot should be turned up.
4. Keep the back, the neck and the head perpendicularly straight. While stretching the arms, place the backs of the hands on the respective knee, with the palms upwards. Bend the index finger and the thumb of each hand to touch eachother. Alternatively, place the hands in the middle where the feet cross eachother, with the palms facing upwards and with the back of the right hand kept upon left palm. This the bhairava-mudra

Swastikasana

Follow the following the steps to sit in svastiksana :

1. Sit on the floor. Stay the base position .
2. Fold the left leg thigh and calf muscles .Bend the right leg and  place the right foot in the space between the left thigh and calves of the opposite leg.
3. Place the toes of the both feet between the thighs and calves of the opposite leg.
4. Place on the hands on the corresponding knees in jnana or cin-mudra or in the lap ,with palms facing upwards and with the back of the right hand kept on the left palm .

NOTE :

The final process of the siddhasana and swastikasana look alike .In the former , the heel of the lower leg pressed the perineum ,whereas in the latter it does not.

Vajrasana

Vajra means  thunderbolt .Hence vajrasana is the thunderbolt pose .Vajra is the name of a major nadi (pranic channel) in the subtle body. It is directly connected with the genito-urinary system. This nadi regulates the sexual energy of the body. Sequentially follow the following steps to sit in vajrasana:

1. Sit with both the legs folded at the knees and feet stretched backwards and big toes crossed.
2. Keep the knees together , but the heels apart .
3. Lower  the buttocks to place them in between the feet ,the bootoms of which face upwards . keep the heels at the sides of the tips.
4. Place the hand on its respective knee , with palms downwards .

Vajarasana is the only pose that can be practiced right after meals to improve digestion . It is the only meditative pose for persons suffering from sciatica and sacral infection .

Sukhasana

Follow  the following steps to sit  on the sukhasana:

1. Sit on the floor and stretch both the legs in front of the body .
2. Fold the left foot under the right thigh.
3. Fold the right foot under the left thigh.
4. Place the hands on the laps , with palms upwards and with the back if the rughgt hands / palm on the left .
5. keep the head , neck and back erect .

Sukhasana is the ideal meditative pose for beginners for whom the classical meditative poses are difficult .After mastering any of the  classical meditative poses,the meditator should dispense with the sukhasana .A folded blanket at the back below the two buttocks may improve this meditational pose .

Savasana

The  corpse pose or savasana is not a  meditative pose . Since we recommend pranayama  to precede meditation and since every pranayama session is followed by savasana , we deem it proper to briefly describe this asana. The technique is given below:

1. Lie fat on the back ,without any pillow with the hands a little away from the thighs and with the palms up .
2. Keep the heels together and the toes apart .
3. Close the eyes .
4. Relax the whole body.All the skeletal should be placid . limbs and joints should not be tense at all. The lower jaw should hanf loose . the tongue a nd the pupils of the eyes should be passive .
5. Breathe slowly and evenly , without jerky movements.
6. Keep the mind  passive , free from thought.
7. Stay in the pose for 15 to 20 minutes .

Sheetali Pranayama or the cooling breath is usually done after practicing other asanas and pranayamas. Sheetali Pranayama cools the body. Sheetali in sanskrit means ‘cooling’. Sheetali pranayama is mentioned in the yoga texts Hatha Yoga Pradeepika and Gheranda Samhita.

In ancient text of Hatha Yoga Pradipika, Swami Swatmaram says that person becomes young and attractive by practicing this pranayama. Also he says that this pranayama removes excess heat accumulated in the system, reduces the excess biles, corrects the disorders of spleen, works on fever. This pranayama gives control over hunger and thirst.

Steps of Sheetali Pranayama :

1 Sit in any comfortable meditation posture.

2 Close the eyes and relax the whole body.

3 Extend the tongue outside the mouth as far as possible without strain.

4 Roll the sides of the tongue up so that it forms a tube.

5 Practice a long,smooth and controlled inhalation though the rolled tongue.

6 At the end of inhalation,draw the tongue in,close the mouth and exhale through the nose.

7 Practice yogic breathing throughout.

8 The breath should produce a sucking sound.

9 A feeling of icy coldness will be experienced on the tongue and the roof of mouth .

10 This is one round.

Benefits of Sheetali Pranayama :

1 This practice cools the body and affects important brain centres associated with biological drives and temperature regulation.

2 It cools and reduces mental and emotional excitation,and encourages the free flow of prana throughout the body.

3 It induces muscular relaxation,mental tranquility and may be used as a tranquilizer before sleep.

4 It gives control over hunger and thirst, and generates a feeling of satisfaction.

Contra-Indications of Sheetali Pranayama :

1. People suffering from low blood pressure or respiratory disorders such as asthma,bronchitis and excessive mucus,should not practice this pranayama.

2. Those with heart diseases should practice without breath retention.

3. This practice cools down the activity of the lower energy  centre and therefore those suffering from chronic constipation should avoid it.

4. Generally,this pranayama should not be practiced in winter or in cool climates.