Science behind wellness- through yoga and meditation

A healthy outside starts from the inside.

Health and well-being are prerequisites to leading an ecstatic existence. It is the body’s functional and metabolic efficacy and capability to get acclimatized to the physical, psychological, and societal changes that it is exposed to. A smidgen of stress can be a gain as it drives us to focus and get things done in our routine.

But what if the stress we are experiencing is abiding?

It can have a pessimistic effect on our minds and bodies. We can overcome this by finding a salubrious system to cope with the stressors in our lives through relievers like games and sports, music, relaxation at times, recreation, outings, exercise, etc. Yoga and meditation have been successfully proven over the years to be the primary system for keeping us relieved of various stresses. 

Thus, my insight for today’s writing is focused on yoga and meditation.

Yoga, a practice for the soul that works through the medium of the body, is a spiritual discipline in the history of Indian Philosophy serves to unleash an individual's mystical and psychological ability. Apart from these elements, the bodily advantages acquired from yoga have recently had a scientific understanding. Yoga has importance in fighting stress and anxiety as well.

Let’s dig deeper by understanding the science behind yoga and meditation better!

 

As many of us are cognizant of, consistent rehearsal of yoga promotes strength, and endurance, and translates to greater self-control. It builds a bodily state contrary to that of the flight-or-fight stress response, by which a sense of stability and unification between the mind and body can be achieved, involving an amalgamation of muscular activity and mindful focus on self-awareness. It engages an individual in the healing process, and a greater sagacity of autonomy is achieved.  Quality and state of mind are essential to hasten the action. A protein named brain-derived neurotrophic factor (BDNF), found in the brain and spinal cord is being instructed by the BDNF gene to promote the survival of neurons. It is involved in depression, such that expression of this gene is diminished in depressed patients. Research shows, that BDNF signaling and cortisol awakening response (CAR), suggesting improved stress resilience has been increased in people practicing yoga and meditation consistently.

Also, there was a decrease in inflammatory processes brought about by the anti-inflammatory cytokine Interleukin-10 and a dwindle in pro-inflammatory cytokine Interleukin-12, which was attributed to in-depth meditation. These show positive effects on well-being and depression.

Let’s travel back into history!

The word yoga is derived from the Sanskrit root ‘Yuj’, meaning ‘to unite.’ Its practice involves the union of one’s mind with universal consciousness, which specifies harmony among mind, body, and nature.

As Bhagavad-Gita says, there’s Hatha yoga (aims to prime the body and mind), Raja yoga (involves meditation), Karma yoga (aims to create a future free from negativity and selfishness), Bhakti yoga (aims to create a devotional path and foster acceptance, and tolerance), and Jnana yoga (aims to cultivate wisdom).

Out of these, Hatha yoga and Ashtanga yoga (eightfold way), focus on the well-being of the physical body, which includes postures or asanas. While performing these, both the mind and body should be united, implying the union of Hatha yoga and Dhyana yoga. Ultimately, it is the union of all the senses.

How about gaining an understanding of some of the forms?

Let us begin with the classic style of meditation (Dhyana yoga).

Sitting in a straight posture while closing our eyes and taking a deep breath gives us such a soothing effect. Isn’t it? Taking a few more breaths establishes a sense of tranquillity, thereby promoting emotional health when performed consistently.

Common knowledge says that when individuals grow old, they fail to recall stuff. Research says that individuals who have been meditating for many years restore the same amount of grey matter as a 20-year-old does! The brain volume increases in areas like the hippocampus, which is responsible for learning, memory, spatial orientation, and regulation of emotions; and the temporoparietal junction, responsible for empathy and compassion. On the other hand, the amygdala, which is responsible for activating the fight-or-flight response, has decreased; the smaller the amygdala, the less stress!

Let us find out what the main driver of change in the brain is.

The brain develops and adapts throughout our lives. There’s a phenomenon called neuroplasticity, which means that grey matter can congeal or shrink, networks between neurons can be improved, new ones can be generated, and old ones can be degraded. In essence, the more we use a particular brain region, the easier it is to trigger. 

For a long time, it was thought that once a child's brain was wholly developed, there was only a gradual deterioration. As we know that our everyday behavior changes our brains, we can learn to be happy in numerous ways.

After all, happiness comes from the inside out!

Why not go through some of the asanas?

Sirsasana, the king of asanas, helps to increase blood supply to the brain, which connects to our whole body and acts as a regulator, thereby increasing memory and intellectual capacity. All the endocrine glands get stimulated and coordinated, finally leading to healthy functioning.

 

vajrsana, the diamond pose, helps our digestive system by obstructing the blood flow to our lower limbs and increasing it in our stomach area, thus improving bowel movements and relieving constipation and flatulence.

Bhujangasana, the Cobra pose, aids in strengthening the shoulder muscles, stretching the chest muscles, improving lung capacity, and helping recover from menstrual irregularities.

Sarvangasana, or shoulder stand pose, comes with multiple benefits, from strengthening to boosting metabolism and maintaining thyroid levels. It also improves sleep.

Gomukhasana, the cow face pose, cures stiff muscles, strengthens the ankle muscles, and enhances kidney function.

Matyasana, the fish pose, helps to attain a healthy glow as it improves blood circulation to the head, and it also stimulates the thyroid gland, keeping the thyroid levels in check.

Baddha konasena, the butterfly pose, ensures healthy reproductive functioning in women as it stretches the abdominal organs. It is also beneficial for pregnant women for smooth delivery.

Vrikshasana, the tree pose, aims to keep our body and mind from wandering and stay balanced while being in the moment and improves concentration. It can also relieve sciatica pain by stretching the muscles.

Tadasana, the mountain pose, helps to keep the body aligned and establishes a calm sense of inner peace. This is mostly helpful for individuals who are over 60 years of age.

Trikonasana, the triangle pose, helps in digestion. It also increases the spine & flexibility, thereby subsiding the backache issues.

Shavasana, the corpse pose, calms the central nervous system and is a restorative asana, often performed for relaxation at the end of a yoga session.

Now comes the most important and interesting one, the Surya namaskar (sun salutations)!

It covers all the functions mentioned above and improves the overall health of an individual.

It includes 12 steps, which include, pranamasana (prayer pose), hastauttanasana (raised arm pose), hastapadasana (standing forward bend), ashwa sanchalanasana (equestrian pose), dandasana (stick pose), astanga namasakara (salute with 8 parts), bhujangasanam (cobra pose), adho mukha svanasana followed by ashwa sanchalanasana, hastapadasana, hastauttanasana and tadasana (mountain pose). In this, each pose has its significance.

With each inhale, lift your heart close to the sun. With each exhale, root your heels more deeply into the ground.

There is an additional part of meditation called mudras, which are five in number. These include vayu mudra, agni mudra, varun mudra, Prithvi mudra, shunya mudra, and jnana mudra. They help to relate the brain to the body and stimulate endorphins. They imply their significance by reflecting on their functions.

In this way, yoga and meditation help improve a person’s mental and physical well-being.

ONE SHOULD ALWAYS CONSULT A DOCTOR OR A YOGA GURU BEFORE PERFORMING!

Let us now encapsulate the topic…

Well-being can be viewed under, sustained positive emotion, pro-social behavior and generosity, recovery from negative emotion, and mindfulness. If we embrace the knowledge that our well-being is an ability that can be cultivated, then it’s apparent that meditation is purely a form of exercise for our brains. Just as we cannot see the fruits of a seed immediately after planting, we may not see the results of yoga and meditation right away. We can actively foster enduring results with regular practice.

 

Yoga allows you to find inner peace, and peace begins with a smile :) 

c'mon smile!

 

 

 

 

 

 

 

 

 

 

 

 

 

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