Practicing yoga for healthy life

By- Prakash Krishnaji Valsangkar

My name is Prakash Valsangkar and I am a proud member of the Michigan Adventure’23 group. I have been practicing yoga since my youth, a discipline that has remained a cornerstone of my life.

The word Yoga (or Yog) signifies a union with divine consciousness, whether one interprets this as a connection to the Inner Self or as a communion with the Supreme Being. Most of us (including myself) initially come to yoga for practical or physical reasons. Over the years, I have spoken to many yoga practitioners from various studios and found that their journeys often begin similarly. For some, it might be addressing medical conditions like back pain, a sports injury or arthritis. For others, it stems from a broader desire to improve their lifestyle, manage stress, combat weight issues or overcome addiction.

In my case, my yoga journey started at my teenage, about 68 years ago; when I began practicing twelve Surya Namaskars (Sun Salutation) daily. This routine was encouraged by my father, a wrestler in his village, who wanted me to grow strong. My father was an incredible source of inspiration; he could perform an astonishing number of chaturanga pushups (dand) and squats (baithak) in a small vyayamshala (gym) that housed a modest akhada (wrestling pit) filled with red clay.

Before discussing the benefits of regular yoga practice, I want to shed light on the eight limbs (Ashtanga) of yoga. In the Western world, yoga is often associated solely with Asana (postures), while the deeper philosophy of the eight limbs — leading to Samadhi (spiritual absorption)—remains largely unknown. The sage Patanjali, drawing from the ancient Rig Veda tradition over 5,000 years ago, codified and systematically organized this profound knowledge in his Sanskrit book, Yoga Sutras.

The eight limbs of yoga are as follows:

Yama – The journey begins with five universal moral principles:
- Do not harm anyone (Ahimsa).
- Do not lie (Satya).
- Do not steal (Asteya).
- Do not overindulge (Brahmacharya).
- Do not be greedy (Aparigraha).
Niyama – Next are five steps for self-purification:
- Cleanse yourself (Shaucha).
- Be content (Santosh).
- Discipline yourself (Tapas) through regular exercise, a balanced diet, proper sleep, and healthy social interactions.
- Study sacred texts (Swadhyaya).
- Surrender to God (Ishwar-Pranidhana).
Asana – The practice of postures. While the remaining five limbs focus on controlling the mind and enabling an inward journey, this journey is challenging if the body is unwell or restless. Asanas promote physical health, suppleness, and stability, creating the perfect foundation for meditation. A successful meditation posture involves sitting upright with a straight yet relaxed head, neck, and trunk.
Pranayama – is a breathing technique (controlled breathing). How we breathe profoundly influences our emotional state and physiological functions such as heart rate and blood pressure. Breathing slowly, smoothly and evenly promotes relaxation.
Pratyahara – This is controling of our senses. This involves redirecting your attention away from physical sensations, the breath and the external world; focusing instead on nonmaterial domain of pure mental awareness.
Dharana – is concentration on single subject. While multiple thoughts may arise, they all pertain to the same topic. For instance, meditating on the Ramayana.
Dhyana – is meditation. Here, the mind focuses on a singular thought, such as “Ram” alone.
Samadhi – meditative absorption. At this stage, the practitioner transcends personal identity, merging entirely with the object of meditation. In Samadhi, if the Divine Being is your focus, you become one with it, achieving ultimate union.

Health Benefits of Yoga:

Extensive research on the health benefits of yoga has been conducted worldwide. Swami Kuvalayananda, a renowned yoga guru, researcher and educator, was a pioneer in this field. He began his groundbreaking studies on the scientific foundations of yoga in 1920 and published the first journal devoted to studying Yoga, Yoga Mimansa, in 1924. Most of his work was carried out at the Kaivalyadhama Health and Yoga Research Center in Lonavala, India.
Since then, prominent universities such as Harvard, Yale, and Johns Hopkins have also conducted research on yoga's health benefits. In India, SVYASA University in Bengaluru continues to explore yoga's impact on health through rigorous scientific studies.
Based on research from the sources above and other, here are the documented health benefits of regular yoga practice:

1) Improve Flexibility - Moving and stretching in new ways helps to increase the range of motion and lubrication in joints and spine. For example, sitting in a cross legged or a lotus pose will be great for your knees and ankles while a camel pose, a rabbit pose and a cat-cow pose will be great for your spine. Consistent practice helps you to perform daily activities with greater ease, as you age.

2) Build Muscle Strength - yoga poses require you to support your body weight in new and challenging ways. Poses like downward dog, upward dog, and plank help build upper body strength, while chair, squat, warrior-I and warrior-II strengthen the hamstrings, quadriceps, and abdominal muscles. As a testament, my father maintained remarkable muscle mass into his nineties by regularly practicing chaturanga pushups (dand) and squats (baithak).

3) Enhanced Bone and Joint Health - As we are supporting our own body weight in Yoga poses we are strengthening our bones and the muscles supporting vital joint systems. According to a Johns Hopkins review of 11 studies, gentle yoga can alleviate discomfort from tender, swollen joints, particularly for individuals with arthritis.

4) Improved Posture - Strength and flexibility gained through yoga naturally enhance posture. Core-strengthening poses engage abdominal muscles, which are essential to help support and maintain each pose. A stronger core helps you sit and stand taller with greater ease and confidence.

5) Heart Health - While not all yoga styles are aerobic, vigorous practices like Vinyasa yoga can elevate your heart rate into the aerobic range. Regular yoga practice has been shown to reduce stress and systemic inflammation, promoting overall heart health. It can also help address key risk factors for heart disease, such as high blood pressure and excess weight.

6) Enhanced Breathing - Most of us take shallow breaths and do not give much thought to how we breathe. Because most forms of Yoga involve deep breathing and attention to our breath, lung capacity often improves. This, in turn, can improve sports performance and endurance.

7) More Energy and Brighter Moods – You may feel increased mental and physical energy, a boost in alertness and enthusiasm, and fewer negative feelings after getting into a routine of practicing Yoga.

8) Stress Reduction - Physical activity is good for relieving stress and this is particularly true for Yoga. Yoga’s quiet, precious movements and emphasis on being in the moment can also help by taking the focus off the external stressors. Many practitioners report feeling significantly more relaxed after yoga sessions. The National Institute of Health highlights yoga’s role in stress management, mindfulness, improved mental health, better eating habits, weight management and quality sleep.

9) Body Awareness – You will have increased awareness of your body as Yoga fosters a deeper connection to your body by encouraging subtle adjustments that improve alignment and posture.

10) Mental Calmness- Yoga incorporates breathing techniques and meditative practices designed to quiet the mind and reduce the constant stream of thoughts. This enhances concentration and fosters a sense of calm that lingers throughout the day. Research suggests that a consistent bedtime yoga routine can create the ideal mental and physical state for restful and sustained sleep.

My Personal Yoga, Exercise, and Volunteerism Journey

I wholeheartedly believe in the extensive research conducted by numerous institutions regarding the health benefits of yoga. Maharshi Patanjali has truly gifted the world with the practice of yoga, which has transformed countless lives. My exercise routine is anchored by three key pillars:

Yoga (encompassing Asana, Pranayama, and Meditation)
Resistance Training to maintain and tone muscle mass
Walking 15 miles weekly (indoors or outdoors) for aerobic benefits

I have been practicing yoga for decades, with the exception of a brief pause in my 20s when I concentrated on the resistance training, inspired by the legendary bodybuilder Steve Reeves (no chuckles, please!)

My yoga practice includes Vinyasa yoga (at room temperature), hot yoga (105°F with 40% humidity), Yin yoga, Hot Pilates, and SUP (Stand Up Paddleboard) yoga.

My weekly exercise schedule is a balanced combination:

3 days of yoga
2 days of resistance training
5 days of walking
1 full day of rest

During hot yoga and walking, my heart rate often reaches the aerobic range. I incorporate 6:6 breathing and Kapalbhati pranayama during hot yoga sessions, and I practice 4:7:8 breathing followed by meditation before bedtime. Thanks to regular exercise and mindful eating habits, I’ve managed to avoid major health issues so far (thankfully!). My joints and muscles remain strong, I enjoy good physical and mental balance, and my body maintains flexibility and energy. That said, none of us can predict what the future holds. Volunteerism has also been an integral part of my life. In the 1980s, I volunteered as an aerobics instructor at the Warren YMCA for ten years. After retiring from Chrysler, I began volunteering with AARP Tax Aide, preparing tax returns for low-to-medium-income families in Macomb County. I also contribute to building homes for Macomb Habitat for Humanity. To keep my mind sharp, I make it a habit to read one book per month, which has enriched my knowledge and mental agility over the years.

I will close this Yoga information by Sage Patanjali Quote.

“Yoga is the control of the mind”

The light within me honors the light within you. Namaste.