Yoga is a complete way of living, developed in India before 300 BC, consisting of basic principles of living life, control of breathing and control of the mind (called Meditation). The basic principles of life include YAMA (Don’ts of life) and Niyama (do’s of life). Pranayama is to prepare the body for meditation and balancing the energy of life. This can be also called control of Breathing. Control of mind includes – Pratyahara (to surrender yourself completely), Dharana (concentration), Dhyana (flow of concentration) and the ultimate control of mind called “Samadhi”.
Coronary Heart Disease is a disease caused by wrong lifestyle. Thus for improvement of this disease we need a Yogic lifestyle which should include all the above components of Yoga, Yama and Niyama and Pratyahara are basically stress management. Meditation (Dharana and Dhyana) relaxes the mind and controls emotional mind. Pranayama also helps in relaxation and keeping the body in correct energy level. There are eight asanas – two while standing, two sitting asanas, two while lying on the back and the last two while lying on the abdomen.
A. Standing Posture
1.) Pada Hasta Asana: stand erect with both feet together. Raise the arms, palms facing forwards over the head while inhaling. Exhale slowly while you bend forward, bring the palms down to hold the ankles and touch forehead to the knees. Try to keep the knees and ankles straight. While you bend your body up to the level where you can bend easily keep in mind that the goal is to touch the forehead to the knees. Slowly raise your body while inhaling and taking the arms up exhale and bring the arms down. Person who have slipped disc should not do this asana.
2.) Trikonasana (Triangle Pose): Stand erect, keeping the distance between the feet about one or one-and-a-half feet. Raise your right hand towards the sky and look forwards its palm. Keep your left hand down. Now pull you’re your right hand up and left hand down by stretching your body and inhaling. Now exhaling lower down slowly towards left, without bending your legs, in such a way that your left palm should touch the ground on the side of your foot. Keep on exhaling your breath during the process of lowering. Keeping your right arm close to your ear, make it parallel to the ground, looking all the time towards the sky. Now revert to the first position while inhaling the breath. In this position, stretch both your hands up and down. Repeat this process with your left hand up and right hand down.
B. Sitting Posture
1.) Shasankasana: Sit in vajrasana. Foot palms together on the knees, keeping both arms state straight. Inhaled and waist the joined arms over the head. Arms should touch the ears. Exhale and bend over touching the floor with the palms. Inhale exhale and maintain this posture for 5 breaths. Inhale and raise the arms along with the head. Exhale and bring the hands down. Do it twice.
2.) Ardh Vakrasana: Bend the left leg in the knees and place it near the thigh of the left leg. Place the right hand on the folded knee of the left leg and in front of the left hand. If the palms of both the hands in the opposite direction. There should be a distance of one foot between the two hands. Press the standing left knee with the right hand and shoulders and twist connect to the left. Turn the sight also in the same direction and continue normal breathing.
C. Asanas Lying on the back
1.) Uttanpadasana: Lie down on the back keeping the fingers located together, under your neck, elbows on the ground. Keep the feet 15 cm apart. Inhale and exhale and raise both the legs 15 cm high above the floor. Inhale and exhale for 5 times. Then keep the length 25 cm apart. Hills out, toes in, and raise the legs 15 cm above the floor; inhale and exhale for 5 times. Why inhaling bring the legs down and exhale and relax. Keep legs 45 cm apart. Do the same set of movements. Relax.
2.) Merudandasana: Lie on the back with the arms stretched at right angles to the trunk. Lift the left heel and put it on the right foot in the space between the big toe and the second toe, thus, keeping the feet straight one above the other. Now stretch and rotate the upper part of the body and the lower part towards the right while you inhale. The left toe should now touch the ground and the arms and shoulders remain in the same position as before. Now come back to the original position while you exhale. Now repeat the same on the other side. Repeat the whole process after changing the leg position.
D. Asanas Lying on the abdomen
i. Lie face down keeping heels and toes together.
ii. Place palms apart from the body. And come up 15 cm. Exhale with a hissing sound from the mouth, pulling the navel inside. Inhale and raise trunk on the palms and the thighs and look skyward; slowly exhale with a hissing sound and bring down the trunk on the floor. Practice this asana 3-5 times.
2.) Shalabhasana: Lie down on your chest with arms parallels the body and Chin on the ground. Inhale, turn the toes inward, heels high, exhale, and make the body stiff and raise the right leg up from the floor as you can. Hold, inhale and exhale for one minute. Inhale and bring down the leg on the floor slowly and exhale. Repeat with the other leg. Now repeat with both the legs.