Yoga Chungchang

 

SIXTH INTERNATIONAL DAY OF YOGA (YOGA AT HOME AND YOGA WITH FAMILY) PUALIN

 

                                                                                -Dr. LALTLANKIMI RALTE

                                                                                 M.D (Ayu), PGDY

                                                                                 Chhingchhip Venglai

 

There are no fetters like that comes from illusion (Maya), no strength like that comes from discipline (Yoga), there is no friend higher than knowledge (Jnana), and no greater enemy than egoism (Ahamkar)                                                                             (Gheranda Samhita 1:4)

   Mi thiamten an sawi dan chuan mihring hian nikhatah ngaihtuahna (thoughts) chi hrang singkhat (10,000) atanga singruk (60,000) vel kan nei thin niin an sawi a. Kan rilru hahna chhan ber pawh thil tul lo kan ngaihtuah kual thin vang hi a ni. Heng kan ngaihtuahna te hi Cittas an ti a. Chu chu Sanskrit tawng a ni. Cittas chu rilru / ngaihtuahna / hriatna tihna a ni. Cittas tih chu root word cit (cit-to perceive) tih atanga lak chhuah a ni a. Thil kan hmuh leh hriat emaw kan hriat theih chi hi cit  kan tih chuan a huam thei ang.

Patanjali Yoga Sutras in Yoga a sawifiah dan chuan yoga-citta-vritti- nirodha a ni.Vrittis chu (fluctuations) danglam zung zung, awm hle hle lo tihna ani a. Chuvang chuan citta vrittis chu monkey mind / mind chatter tih pawhin an sawi thin a, rilru chawl lo leh ngaihtuahna vak kual nasa kan ti thei ang. Nirodha chu thaibo emaw tibo tihna a ni. Chuti chuan Yoga chu kan rilru danglam zung zung leh mumal lo laka min puitu hi a ni tiin a sawifiah theih ang.

Yoga ah hian chi hrang tam tak a awm a, chungte chu:-

Japa Yoga: Hei hi a sawi a sawi lam a ni a. Pathian hming engpawh e.g- Allah, God, OM lam deuh reng hi a ni. Kan rilru ah thil dang lut hman lo a kan lam reng khan kha lamah khan kan rilru hruaiin, thil dang laka rilru kal peng tur a veng dawn a ni.

Karma Yoga: Hei chu a tih a tih lam a ni. Hei hian thil tih reng reng a hlawkna beisei lo a rilru leh tih tak zet a tih lam a zirtir.

Jnana Yoga: Hemi zirtirna in a tum chu a hriat a hriat lam a ni. Mihring te chu Pathian thu lam zir ngun tur te, puithiamte hnena inzir tam tur leh mahni hrim hrim inzir ngun tur te a in zirtirna lam a ni.

Bhakti Yoga: Hemi zirtirna ve thung hi chuan mahni inhlan tharna tak tak a kawk a. Hriatna hmang te, thil tih mai bakah mahni in hlanna tak tak a pawimawh zia a sawi a. Bhakti Yoga follower te chu mahni duhdan ni lova Pathianin tul a tih anga an nun hlan zawk tur leh chapona te, duhamnate laka fihlim tura in zirtirna lam a kawk.

Raja Yoga: Hei hi Astanga Yoga tih a ni bawk a. Hemi in a tum ber chu mihringte kawng engkima hmasawnna tur lam in zirtirna a ni. 

           Asta chu pariat tihna ani. Anga chu peng emaw bung hrang tihna ani a. Chutichuan Astanga Yoga hnuaiah chuan peng pariat an awm a. Chungte chu a indawt danin- Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi te an ni.

Hemi kan sawi bakah hian Yoga hrang hrang, school of thought hrang hrang  tam tak an awm a. Tuna lar leh kan hriat lar ber  Astanga Yoga  hi Patanjali Yoga Sutras atanga rawn irh chhuak a ni.  

Patanjali Yoga Sutras : Hetah hian  Sanskrit tawngin Yoga lam sawifiah na sutras 196  lai a awm a.  He yoga sutras hi kum 500 BCE leh 200 BCE inkar vel a Patanjali an a ziah a ni. The yoga sutras of patanjali hi medieval era lai a India rama lehkhabu hlui ho zinga tawng lehlin tam ber a ni. India ram tawng chi 40 leh foreign \awng chi hnih a lehlin a ni. Kum tam tak ngaihthah a nih hnuah India leh ram pawn thlenga rawngbawltu ropui Swami Vivekananda chuan rawn thar thawh lehin sap\awng a letlingin, hrilhfiahna nen compile-in rawn tih chhuah a ni leh ta a ni.  

Ayurveda tum ber chu mihring hriselna vawn him leh natna nei te tihdam ani a. Tah hian hriselna vawn him hi a ngai pawimawh hle a. Hriselna ro ro ah pawh taksa mai bakah rilru hriselna hi a dah pawimawh hle. Hemi anih avangin Ayurvedic ah chuan Bhakti Yoga te, Gyana Yoga te, Karma Yoga te hi niloin Raja Yoga hi Yoga zingah mihring taksa leh rilru hriselna pui thei tur anih avangin peng pakhatah a dah ve a. Raja Yoga ah pawh hian a peng zawng zawng niloin a scientific leh hriselna lama tangkai chin tur te hi pawm an ni.

Patanjali Yoga Sutras / Astanga Yoga hnuaia peng pariat te chu: 

Yamas: Yamas (restrictions / disciplines) khuahkhirhna emaw inzirna tur kawng  te-

•      Ahimsa- tharum thawhna lak ata insum.

•      Satya- thudik chauh sawi.

•      Asteya- rukruk loh.

•      Brahmacarya - mipat hmeichhiatna hman sual laka insum.

•      Aparigraha - mahni mamawh bak aia tam in chhek khawl loh.

 

Niyamas-  Zawm tur leh kan tih tur kawng panga Niyamas hnuaiah hian an awm a.

•      Saucha- rilru leh taksa fai.

•      Santosh- lungawina.

•      Tapas- thathona.

•      Swadhyaya- mahni in en let.

•      Ishwara pranidhana – Pathian hnena inpek pum hlumna.

 

Asana-  Yoga peng pariat zinga pakhat ve mai a ni. A \hen chuan yoga kan tih hian he a exercise lai chauh hi maw kan ti thin a. Asana awmzia chu “Sthirasukam asanam” (Patanjali)

                 Sthira nghet (stable), Sukham nuam emaw harsa lo (comfortable), Asana insawizawi (exercise)

                Insawizawi hahdam leh nuam, rilru nghet leh tlo min put tir thei tura min tanpui tu chu Asana kan ti thei ang.

Pranayama (Pran + Yama)- Pran tih chu nunna (vital force) a ni a, Yama chu chhunzawm (continuity) tihna ani. Kan nunna atan he kan vital force chhunzawm zel hi a pawimawh a. Chutiang tura zirna chu Pranayam hnuaiah hian an awm a. Awlsam zawng chuan Breathing exercise tih te pawhin kan sawi thei ang chu. Hrilhfiah dan dang leh ah chuan Pran hi chu cosmic energy in belh khawm angin a sawi theih a. He cosmic energy hi kan taksa ah a awm vekin a lutin a chhuak a, chumi lan chhuahna chu kan thawk luh leh chhuah zawnga kan awm che atang hian a hriat thei a ni. Hemi Pran (vital force / cosmic energy) kan control theihna awlsam ber chu breathing exercise (thawk lak dan dik) hmang hian a ni.

Pratyahara- Tisa chakna laka insumna hi Pratyahara hian a kawk ber.

Dharana- Rilru a tum mumal leh thil pakhat a insawrbing (Stage of Concentration / Focus)

Dhyana- Kha mi kan thil insawrbing a in pek thuk leh zualna (Stage of Meditation)

Samadhi- Patanjali Yoga a stage tawpna ber a ni. Thil dang zawng zawng thlauh thla a, thil pawimawh leh thil dik chiah a inpek pumhlumna (Stage of Salvation).

Yoga a thil pawimawh: A then chuan yoga kan tih hian he a exercise lai chauh hi emaw kan ti thin a. Chutiang ni loin Yoga in a ngaih pawimawh deuh deuh te chu:

Ahar (Dietetic rules – thil ei dan tur dik):

 Thil sa khat - 50 %

 Thil tui ril - 25%

 Boruak - 25%.

Hemi awmzia chu chaw kan eiin kan pumpui khat veka eitur a ni lo a. Pumpui hi hmun li ah lo then ta ila:- a chanvein thil sakhat lam, hmun li a then a hmun khat dang thil tuiril lam nise, a dang hmun li a thena hmun khat  chu a awl tur a ni. Hei hian puar lutuk emaw, ei tam lutuk loh tur tihna a ni ber.

 

Yogic Diet (Kan taksa tana ei tam leh ei than a pawi lo te) –

•      Eitur thar lam, sik leh sa mil a kan thar (seasonal fruits leh vegetables) hi an tha em em a, a ram a chengte mil tura khuanu min pek a ni. Heng kan ram a kan thar thei leh thlai tharlam te hi kan hriselna atan an tawk em em a ni.

•      Lajja (chaw kan puah / muri), puakzo, wheat, barley,  sunhlu, theibuhfai, rock salt, sa kan ei pawhin ram a tla chi te, ar a nih pawhin zo ar ngei ni thei se, grapes, reraw (haritaki) etc – hengte hi nitin ei pawha taksa tana pawi lo an ni.

•      Bawnghnute, ghee, dahi, khawizu.

•      Theimu leh chi (seeds and nuts) e.g – almond, dates, coconut, walnuts etc.

•      Spices– thakthing, sawhthing, aieng, dhania, methi seeds (frenugeek), jeera, lenhmui (cumin) etc.   

Vihar (Life style- nitina hun hman dan ): Hemi hnuaiah hian Asana (exercises- insawizawi), Pranayama (Breathing exercises- thawk dan mumal), Nidra (sleep/ mut). 

Achara (Conduct – inkaihhruaina lam) – Châkna sual leh thalo laka insum tura inzirtir na a kawk.

Vichara (Thinking – ngaihtuahna lam) – Ngaihtuahna sual laka insum theihna lam a kawk ber.

Vyavahara (Behaviour- nungchang / khawsazia) – Thil dik ti tura inkaihhruaina lam a kawk.

 

Yoga thatna bik te lo en ila:

Asanas: Yoga chu tam tak a awm kan tih rualin asanas (exercise) hi lo thlur bing ila.

•      Insawizawi thenkhat te ang loin kum zat, mipa leh hmeichhia thliar hran a ngai lo. Naupang leh tar pawh an kum milin an tih theih leh tih tur a awm ve vek.

•      Sum leh pai hek loin, mahni inah hmanrua tel lova tih theih a ni.

•      Nitin zing thawhah mahni khumah te practice mai theih a ni.

•      Yoga hmanga exercise lak hian psycho-neurophysical tan a \ha a ni.

•      Yoga a exercise hrang hrang te hi an in pha man (complement) tawn vek a ni.

•      Yoga a exercise te hi hrisel lai (natna neih hma) a taksa hriselna vawn him zel nana tih tur a ni a. Natna nei tan pawh natna azir zelin, natna atan a tha tur bik (disease specific) tih tur a awm zel a ni. Entirnan – Zunthlum tan- Dhanurasana (Bow pose), Bhujangasana (Cobra pose), Setu Bandhasana (Bridge pose).

Thisensang tan – Shavasana (Corpse pose), Balasana (Child pose).

•      Yoga hi taksa pawnlam mai bakah chhunglam tan a thatna hi a tam zawk a. Taksa mai ni loin rilru hriselna atan a tha hle bawk ani.

 

Pranayama: Hei hi Breathing exercise tih pawhin a sawi theih a. Mihring thawkna dawt hi hmun hnihah thenin, Respiratory zone leh Conducting zone tih a ni a. Respiratory zone hi kan taksa tana boruak tha (oxygen) thawk luh te kan taksa in tangkai taka hman theih tura lung capillaries-a an luhna zone a ni. Chutiang chiahin boruak tha lo (Carbon dioxide) pe chhuak tura inpek chhawnna zone a ni bawk. Respiratory zone hi zone hnuai zawk a nih avangin kan thawk hian respiratory zone a thleng kher lo thei a. Kan thawk muan (steady) poh leh kan boruak thawk luh khan respiratory zone an thleng thla tha a. Kan thawk ran chuan a lut thuk lo nge nge a, respiratory zone an thlen loh chuan kan taksain a hmang tangkai thei ta thin lo a ni. 

                    Pranayam kan practice than chuan thawk muan leh thawk luh that kan zir a. Hei hian taksa ah boruak tha a ti lut tha a. Thisen a ti thianghlim a, Stress (Cortisol level) a tihniam a. Hriselna atan mai bakah Thisen sang leh Chuap lam harsatna nei te tan a tha em em a ni. Regular taka tih an nih chuan tar leh kum upa in an vei thin Alzheimer natna laka invenna atan an tha hle bawk.

Yoga hmanga enkawl thin natna lar zual te:  Yoga hi heng a hnuaia mite enkawl nan leh damdawi dang nen a hman kawp atan hman a ni thin.

Depression (rilru lam harsatna), Allergy, Diabetes (Zun thlum), Irritable Bowel Syndrome, Bronchial Asthma, Gastritis (Pumpui lawng), Hypertension (Thisen sang), Insomnia (zana mu tha lo), Obesity (thau lutuk), Sciatica, Constipation (ek khal benvawn), Arthritis (Ruh seh) leh a dangte.

 

Yoga zirchianna lam : Heng zirchianna te hi  Defence Institute of Physiology and Allied Sciences (DIPAS), All India Institute of Medical Sciences (AIIMS), National Institute of Mental Health and Neuro Sciences (NIMHANS), Vivekananda Yoga Anusandhan Sansthan ah te hian kalpui an ni.

NIMHANS, Bangalore zirchianna neih atanga hmuh chhuah te-

•      Yoga hian stress hormone (cortisol) level a tihniam thei a ni.

•      Neuro-inflammation a ti ziaawm thei a ni.

•      Psychiatric (rilru) lam harsatna nei te enkawl nan a hman theih a ni.

•      Tar emaw kum upa thluak sawng (Alzeimer) natna neite ah brain volume-a ti sang thei a ni.

DIPAS in zirchianna ah Coronary Artery Disease tih ziaawmna atan yoga, fibre tamna leh thau tlemna ei leh in a hman chu a rintlak tih hriat a ni. Chumai bakah Yoga hi chuap natna (Asthma, Bronchitis) te tan therapeutic potentials a nei bawk a ni.

AIIMS  in a zirchianna a hmuhchhuah thenkhat te:

•      Yoga hian autonomic nervous system te voluntary control na atan a pui thei a ni.

•      Thlaruk chhung Yoga hi regular taka tih a nih chuan kan taksa a parasympathetic activities te an ti thain an ti chak a ni.

•      Stress kan neih laiin kan taksa a autonomic balance vawng him turin a pui.

•      Kan awmna a zirte, sik leh sa a zirte a kan taksa chhung temperature vawn him kawngah a pui.

Yoga hian environmental stress laka kan in adjust theih nan min pui a, chumai bakah kan hriatna, ngaihtuah ding theihna, kan hriat rengna te a pui bawk a ni.

Surya Namaskar: Surya chu ‘Ni’ tihna ni a. Namaskar chu Chibai buk tih na a ni. Surya Namaskar ah hian step 12 a awm a. Heng step 12 te hi in zawm zat a tih tur an ni. He exercise step 12 te hian kum khata thla 12 an entir. Regular taka practice an nih chuan kan taksa a Solar Plexus Chakra (Manipura) an ti chak a,  Mani lunghlu (jewel), pura hmun (place) tihna an ni. Manipura Chakra chu kan lâi zawn vela awm anga ngaih a ni. Helai hmun hi nunna hnar (Centre of Vitality) tih a ni. Manipura Chakra chak \ha chuan hriselna \ha neiin natna do theihna a lo ngah phah \hin a ni. Yoga danah chuan natna kan neih chhan tlangpui te chu – Stress, Wrong diet (ei leh in kan tih dan mumal lo), Wrong exercises (in sawizawi dan diklo), Bad habits (chin \han \ha lo) te hi an ni. Chuvang chuan ei leh in dan dik (Ahara) te, nundan dik leh in sawizawi dan dik (Vihara), ngaihtuah dan dik (Vichara), nungchang dik (Vyavahara) te hi hriselna atan a pawimawh hle a ni.

Yoga taksa tih faina lam (Yogic Shudhhi Kriyas – Bio purification): Yoga in a ngaih pawimawh tak chu taksa leh rilru thianghlim hi a ni a. Kan taksa ah hian kan bul vela boruak bawlhhlawh, kan ei leh in te a\angin  kan taksa tana \ha lo (free radicals - Ama) te an lo in chhekkhawm \hin a. Thawmhnaw rawng kan thlak dawn pawhin a fai \hat loh chuan rawng a kai \ha thei lo ang hian, kan taksa te hi an fai \hat phawt loh chuan kan ei leh in, in sawizawi te kan taksain a nih dan tur ang thlapin a \hat pui lo ve thei. Chung kan taksa te fai \ha taka kan vawn theihna tur kawng hrang hrang te chu Yogic Shudhhi Kriyas  emaw Shat Karmas (Shat- Six,

Karmas – actions ) tih an ni. Chungte chu:-

•      Neti Kriyas

•      Dhouti Kriyas

•      Nauli Kriyas

•      Tratak Kriyas

•      Basti Kriyas

•      Kapalbhati Kriyas

 Tuna Yoga dinhmun India ram leh khawvelah: 

   Yoga hi khawvelin ni pawimawh taka a ngaih (International Day) a puan zinga pakhat ani. India ram ro hlu (cultural heritage), vawn nun zel tlak anih avangin-

 

•      Kum 2016 khan UNESCO chuan Intangible Cultural Heritage of Humanity ah a lo puang tawh a.

•      Kum 2017 khan India sawrkar chuan Yoga hi National Health Policy ah a lo telh tawh bawk.

•      National Council for Teacher Education (NCTE), Human Resource Development Ministry hnuaia mi chuan Yoga hi School Curriculum a telh turin compulsory a lo ti tawh.

•      Ministry of AYUSH hnuaiah Yoga Certification Board din a ni.

•      UGC hnuaiah hian Central Universities paruk te chuan Yoga Department siamin Standard Yoga Syllabus tur course hrang hrang tan an siam bawk a ni.

•      National Eligibility Test (NET) Yoga bikah Lectureship leh Research Fellowship tan a buatsaih \hin.

•      Ministry of External Affairs hnuaiah Indian Mission hmangin Yoga zirtirtu tur te chu ram pawnah a tir chhuak \hin a ni.

•      National Council of Educational Research and Training (NCERT) hnuaiah School naupang te tan YOGA OLYMPIAD buatsaih \hin a ni.

•      Indian Council for Cultural Relations (ICCR) leh Yunnan Minzu University ten chuan India – China  College of Yoga dinna tur MoU ziah a ni.

•      Prime Minister Awards on International Day of Yoga: Kum tin Awards pali (International - 2, National -2 ) sem \hin a ni .

•      National AYUSH Mission hnuaiah Yoga Wellness Centres din theihna dan te duan chhuah a ni bawk.

 

       Yoga hi India ramah chuan AYUSH (Ayurveda, Yoga and Naturopathy, Unani, Sidhha and Homeopathy) Ministry hnuaiah a awm a. AYUSH Ministry hi WHO peng pakhat Traditional and Complementary Medicine hnuaiah awmin, member ram 179 lai in tel khawm na a ni. WHO Global Report on Traditional and Complementary Medicine 2019 in a Report dan chuan India ramah

January 2016 thleng khan Ayurveda registered practitioner 4,00,000, Homeopathy 2,00,000, Siddhas 8,000, Naturopathy 2,000 leh Unani 4,000  an awm a ni.

                Yoga hi Bachelor degree ah chuan Naturopathy nen inkawp tirin Bachelor of Yoga and Naturopathy hi 5 ½ years course a ni a. Bachelor bakah hian Diploma leh Certificate course hrang hrang a tih theih reng a ni. India ramah chuan Morarji Desai National Institute of Yoga hi Department of AYUSH hnuaiah Autonomous body angin an awm a. Central Council for Research in Yoga and Naturopathy hi Yoga lama research leh a kaihhnawih lam khawih tu tan 30^th March 1978 khan din ani bawk a ni.

 

Yoga dan ah chuan natna kan neih chhan tlangpui te chu – Stress, Wrong diet (ei leh in kan tih dan mumal lo), Wrong exercises (in sawizawi dan dik lo), Bad habits (chin than tha lo) te hi an ni a. Chuvang chuan ei leh in dan dik (Ahara) te, nundan dik leh in sawizawi dan dik (Vihara), ngaihtuah dan dik (Vichara), nungchang dik (Vyavahara) te hi hriselna atan a pawimawh hle a ni.