Yoga for Global well being

Introduction

India's presidency at the G20 provides a platform for the country to share its rich cultural heritage, including the practice of yoga, with the rest of the world. By promoting the practice of yoga, India can build bridges between different cultures and develop greater understanding and respect for diversity. This practice can help to promote physical and mental well­ being, which is critical for individuals to thrive and contribute to society. Moreover, yoga can also contribute to global well-being by promoting peace and harmony, environmental sustainability, social harmony, cultural awareness, and unity in diversity.

Concepts and Principles of Yoga

• Yoga promotes inner peace and contentment through the principles of Yama and Niyama. Principles like Ahimsa (non-violence) and Santosha (contentment) foster harmonious relationships and a sense of well-being.
• Ahimsa teaches avoidance of harm to all living beings, while Santosha encourages finding happiness within oneself. Integrating these values into daily life fosters empathy, compassion, and mutual care in society.
• Yoga contributes to environmental sustainability by encouraging harmony with nature. It inspires individuals to adopt sustainable lifestyles and recognize the interconnectedness of all beings.
• Practicing yoga cultivates a deeper understanding of the importance of preserving the natural world.
• A fundamental principle of yoga is Aparigraha, or non-possessiveness. Aparigraha teaches us to use what is necessary and leave the rest for others.
• It can be applied to consumption patterns and lifestyle choices to prioritize sustainability. Embracing principles like Ahimsa and Santosha promotes a society that values the well-being of all beings.
• Yoga teaches compassion and respect for all beings. Practicing yoga can contribute to creating a more just and equitable world.

Yogic Practices for Health and Well Being

Hatha Yoga is one of the most popular forms of yoga that focuses more on the physical aspects of the practice. It consists of various practices such as Shatkarmas, Yoga Sana, Pranayama, Mudras & Bandhas, and Dhyana. Incorporating these practices into our daily routine can lead to numerous health benefits and improve our overall well-being.

Shatkarmas: Purificatory practices that cleanse the body and prepare it for further practices. Examples include Kunjal or Varisar Dhauti for digestion improvement and Jal Neti/Sutra Neti for toxin removal.

Yoga Sana: Psycho-physical postures that enhance strength, flexibility, and overall fitness. Regular practice improves physical well-being. Pranayama: Breath regulation practices that open subtle energy channels and have health benefits like enhanced lung capacity and mind calming.

Mudra & Bandha: Practices to control and channelize prana (vital energy) in the body for various health benefits.

Dhyana: Meditation practice for stillness of the mind, reducing stress, improving memory, and enhancing concentration.

These practices promote physical, mental, and emotional well-being, leading to a greater sense of balance and harmony within oneself. They also foster a deeper connection with oneself, others, and the natural world, encouraging mindful and compassionate choices. The transformative effects of yoga contribute to overall health and well-being, enabling a purposeful life and positive impact on the world.

Research in Yoga for Health and Well-being:

• Yoga's prominence in Indian and Western civilization has increased since the 20th century.
• Research on yoga has exponentially increased since the early 2000s, with significant attention from the medical community.
• Studies have evaluated the efficacy of yoga for various diseases, showing it to be an effective complementary therapy for conditions like stroke, cancer, hypertension, and diabetes.
• Yoga is being studied as a potential therapy for age-related neurodegenerative diseases and lifestyle-related disorders.
• Yoga is beneficial for older adults and individuals with disabilities, providing an alternative mode of physical activity.
• Yoga has been found to be as effective as or better than exercise in improving health conditions. Yoga promotes mindfulness, spirituality, inner peace, and contentment, leading to improved overall well-being.
•  Yoga contributes to positive health promotion and prevention in modern healthcare.
• The International Day of Yoga, observed on 21 June, has helped promote yoga globally, with many organizations incorporating it into their programs. Schools, colleges, universities, and workplaces offer yoga classes and workshops to promote overall health and well-being.

Yoga and Global Well-being:

• Yoga aligns with the UN Sustainable Development Goals and can help address global challenges.
• Celebrations of International Day of Yoga promote cultural awareness and diversity.
• Yoga originated in India but has spread worldwide, fostering cultural understanding.
• Yoga promotes the concept of Vasudhaiva Kutumbakam (global unity) and encourages compassion and understanding.
• Yoga can help individuals connect with themselves and others in a spirit of unity.
• India's G20 presidency provides an opportunity to share yoga and cultural heritage globally.
• Yoga promotes physical and mental well-being, essential for individuals to thrive in society.

Conclusion

Yoga helps connect individual consciousness with universal consciousness for a disease-free body and a calm mind. It improves physical and mental well-being through postures, controlled breathing, relaxation, and meditation. Yoga is increasingly adopted by health-conscious individuals worldwide. Yoga practices promote mindfulness and self-control, aiding in managing stress, anxiety, and aggressive thoughts. Yoga contributes to global well-being by reducing stress, enhancing mental clarity and focus, improving physical health, and fostering mindfulness and spirituality.

Mains Questions

Role of Meditational Approaches in Mental Well-Being

Introduction

The foundation of our good health is the sustenance of a life force or our staying alive. When it leaves the human body, everything stops. The human body stops functioning. As long as life existed inside the body, even with illnesses, accidents, injuries, pains, and stresses, the human being survived. The yogis say the food for the soul is 'Grace' and 'Prana' from the 'Source'. That can be activated by a prayerful impulse from the heart, and a Spiritual Guide who can divert that Grace to our heart. Meditational approaches are known to thus create significant improvements in mental health and well-being, and emotional resilience.

Ancient Medical Techniques

Healing and Holistic Wellbeing

Heart’s Foundational Intelligence in Healing

Enter the Koshas in Healing

At the physical level, we think of health as healthy diet, exercising a good lifestyle, etc. However, at the energetic or vibratory level, we discover that there may be layers of existence inside the human body. We call these layers koshas or sheaths or coverings. These five koshas are as follows-

Annamaya kosha (food)- This outermost kosha takes care of the sustenance for the physical body.

Pranamaya kosha (energy)- This kosha regulates the flow of prana, or life-force energy.

Manomaya kosha (mind)- It is the kosha that gives us awareness of our thoughts and emotions.

Vijnanamaya kosha (intuition)- This kosha is connected to an intuitively-deeper level that gives access to spiritual wisdom.

Anandamaya kosha (bliss) - This is the deepest layer and the scriptures refer to this as the true inner self, that gives us joy and love.

Mediate for Internal Hygiene

Vaccine for mental and emotional Health

Meditational approaches are known to thus create significant improvements in mental health and well-being and emotional resilience. We become more and more aware of our actions and even our life purpose. There is, of course, significant research and evidence in how it reduces anxiety, calms us, gives us peace, and even works on the very root of all problems.

Prelims Questions

Answer: b

2. What can happen if certain plants used for cardiovascular diseases are plucked at the wrong time of day?

Answer: a

Answer: a

Mains Questions

BASICS OF A HEALTHY LIFESTYLE

Introduction

Developing healthy eating habits requires a combination of motivation, goal-setting, and strategic planning. By following a few key principles, individuals can establish sustainable practices that promote weight management and overall well-being. 

Understanding food groups and standing

• The joy of eating is important and should be balanced with scientific knowledge.
• Excessive information on diets can lead to failure and feelings of guilt.
• A healthy relationship with food is crucial, focusing on pleasure, health, and individual needs.
• The optimal food selection includes vegetables, fruits, protein, good fats, fermented foods, fibre, and phytonutrients.
• Grains, sugar, salt, and Tran’s fats should be limited.
• A half-plate rule is a practical tool: pre-plate your food to control portions and ensure balance from each food group.
• Aim for half of your plate to be filled with vegetables, and include adequate protein from pulses, dairy, meats, and good fats from nuts and seeds.
• Personalize your diet to address food sensitivities like wheat and dairy intolerance.
• Portion control can be achieved by serving less or putting all desired food on the plate at once.
• The Japanese practice of "hara hachi bu" (eating until 80% full) promotes portion control and is associated with longevity.
• Focus on nutrient-dense foods rather than counting calories, such as fruits, vegetables, whole grains, and proteins.
• High-value foods are loaded with nutrients, vitamins, and minerals, and can keep you satisfied.
• Healthy replacements for wheat and white rice include millets, quinoa, lentil flour, jackfruit flour, and unprocessed rice.
• Consider the timing of meals according to the natural circadian rhythm, eating between 7 am and 7 pm.
• Eating slowly and chewing well improves digestion, allows the gut to register satiation levels, and helps prevent overeating.
• Prioritize a good gap between meals and bedtime for optimal digestion and better sleep.

Principles of Effective Eating Habits

Maintain Motivation

Sustaining motivation is crucial on the journey to healthier eating. Remember that success comes from perseverance and continuous effort. Develop a positive association with the clothes you aspire to wear, rather than buying larger sizes. Visualize the rewards of your hard work, and ask yourself how you'll feel tomorrow if you give in to temptation. Permit yourself to enjoy food while keeping long-term goals in mind.

Assume Responsibility

Take full responsibility for your weight and well-being. Avoid blaming genetics, as lifestyle changes can benefit everyone, regardless of predispositions. Acknowledge your worth and prioritize self-care without guilt. Celebrate small successes along the way, rewarding you with non-food-related treats and positive reinforcement.

Foster Positive Associations

Develop positive associations with healthy foods and a healthy lifestyle. Rather than focusing on deprivation, concentrate on the benefits these choices bring to your well-being. Keep busy and engage in activities that divert your attention from food. Avoid falling for fad diets or self-proclaimed experts, and conduct thorough research before seeking professional advice.

Set Realistic Goals

Establish achievable short-term and long-term goals. Aim for a healthy Body Mass Index (BMI) and a flat belly through a combination of a balanced diet and regular exercise. Visualize the positive impact that weight loss will have on your life and identify strategies to attain your goals. Create a personalized diet plan, engage in regular physical activity, and stay motivated while resisting unhealthy food temptations.

Plan Your Eating Routine

Plan your meals and snacks to avoid impulsive food choices. Consider social activities involving food and plan your day accordingly. Start your day with breakfast if hungry, focusing on low-glycaemic index options. Opt for smaller, frequent meals throughout the day to maintain appetite control. Keep dinner light and aim to finish eating between 6:30 and 8 pm. Indulge in your favourite foods occasionally, but exclude intolerances. Limit indulgences to one meal per week to maintain balance.

Be Mindful of Weekends and Holidays

Be mindful of indulgences during weekends and holidays. Avoid undoing the progress made during the week by overindulging on weekends. Adopt a consistent diet regimen throughout the year, even during holidays and special occasions. Make sustainable dietary changes that can be maintained long-term, as quick fixes are counterproductive.

Create a Timeline and Track Progress

Establish a timeline for reaching your goals and track your progress regularly. Break down your overall objective into smaller, measurable milestones. Focus on short-term goals and weekly progress to avoid feeling overwhelmed. Have contingency plans for social events and unexpected outings, ensuring balance in your overall eating habits.

Maintain a Food Diary

Keep a record of your daily food intake to increase self-awareness and identify patterns. A food diary can help you recognize emotional triggers, monitor portion sizes, and track your progress towards achieving your dietary goals.

Increase Awareness

Distinguish between psychological and physiological hunger. Learn to identify true physical hunger cues and differentiate them from emotional or situational triggers that lead to mindless eating. Pay attention to your choices rather than fixating on what you're avoiding, ensuring that you make conscious decisions about your food intake.

Focus on the Eating Experience

Engage all your senses while eating. Appreciate the visual appeal, aroma, and taste of your food. Slow down the pace of your meals, chew thoroughly, and take smaller bites to savour each mouthful. Pre-plate your food to visualize portion sizes accurately. Allow yourself to enjoy the process of eating and become more attuned to your body's satiety signals.

Practice Portion Control

Utilize smaller plates and bowls to create the perception of a satisfying portion. Opt for smaller-sized items like idlis, cutlets, tikkis, and chapatis. Increasing variety can help you feel more satisfied with smaller quantities. Be mindful of portion sizes and introduce nutrient-rich options like millet into your diet.

Be Mindful of Emotional Eating

Pay attention to your emotional state and identify alternative activities to cope with emotions other than turning to food. If tired, rest or take a walk; if angry, seek support or engage in activities you enjoy. Address boredom with stimulating tasks or reconnecting with others. Practice emotional resilience and avoid using food as a source of comfort.

Create a Healthy Food Environment

Keep nutritious options readily available at home. Stock up on fruits, vegetables, and healthy snacks to make healthier choices convenient. Avoid eating while watching television or reading to prevent mindless consumption. Sip water between bites to slow down your eating pace and promote a sense of fullness.

Focus on Balanced Nutrition

Ensure adequate protein intake to support satiety and muscle maintenance. Prioritize fresh fruits, fresh or steamed vegetables, and fibre-rich foods for their filling properties. Increase fluid and water intake throughout the day to avoid mistaking thirst for hunger. Choose low-calorie beverages and limit alcohol consumption. Replace sweets with healthier options like fruits.

Maintain a Regular Schedule

Stick to a consistent daily routine to establish healthy eating patterns. Eat your meals 2-3 hours before bedtime to promote better sleep quality and avoid discomfort. Plan your day around social activities that revolve around food, ensuring that you make mindful choices in those settings. Getting adequate sleep is also crucial for overall health, so avoid large meals before bedtime and take a short walk after eating late at night.

Shop Smart

Plan your shopping in advance and develop the habit of reading food labels while grocery shopping. Look beyond claims such as "fat-free" or "sugar-free" and focus on the nutritional value of the products. Choose appropriate snacks like nuts, seeds, fresh fruits, vegetables, and roasted foods, while avoiding unhealthy options. Pay attention to calories, sugar, and fat content, and select foods that are low in trans fats and saturated fats. Whenever possible, opt for organic or locally grown foods.

Exercise

Engage in regular physical activity for at least 45 to 60 minutes on most days of the week. Stay hydrated before and after exercising by drinking enough fluids or water. After a workout, replenish your body with a combination of protein- and carbohydrate-rich snacks like milkshakes, smoothies, fruits, eggs, milk, or sandwiches containing cheese, chicken, or eggs. Ensure your diet includes an adequate combination of proteins and carbohydrates for post-exercise recovery.

Manage Stress

Allocate five to ten minutes for regular meditation to promote relaxation and mental clarity. Practice deep-breathing exercises anytime and anywhere to help calm your nerves. Explore stress-management techniques such as prayer, biofeedback, neurofeedback, hypnotherapy, and engaging in hobbies that bring you joy and peace.

Regular Health Check-ups

Schedule regular health checkups that include a comprehensive physical examination, blood pressure measurement, assessment of blood glucose levels, fasting lipid profile, body composition analysis, and evaluation of diet, exercise habits, and stress levels. Additional screenings like ultrasounds and mammography may be necessary. If all is well, aim for checkups at least once every 2 years. If any abnormalities are detected, follow up as advised by healthcare professionals.

Medication Management

Continue taking necessary supplements under the supervision of a qualified practitioner. As you adopt a healthier lifestyle and potentially lose weight, consult your doctor to evaluate the need for adjustments in medication dosage.

Embrace Technology

Utilize authentic and reliable websites and online weight-management portals to support your journey. However, be cautious of falling into fad-diet traps. These tools can assist in tracking your food intake and monitoring progress, but should not replace professional guidance or become self-treating tools.

Prioritize Mental Well-being

Recognize the influence of emotions and thoughts on your relationship with food. Address deep-seated emotional problems, unresolved conflicts, addictive behaviors, cravings, alcohol consumption, and eating disorders that may hinder your health goals. Seek professional help if necessary to work through these issues.

Be a Role Model

Lead by example and involve your family and friends in adopting healthy eating habits. Seek their support when needed and communicate the importance of a healthy lifestyle. Don't succumb to social pressures and learn to say 'no' to unhealthy choices, finding alternative options instead.

For Prelims

1. Which of the following is an important principle for developing healthy eating habits?

Answer: C

Developing a healthy relationship with food involves finding a balance between enjoyment, nutritional needs, and personal preferences.

1. Eating until you are completely full
2. Practicing "hara hachi bu" (eating until 80% full)
3. Filling your plate with large quantities of food
4. Using larger plates to create the illusion of a satisfying portion

Answer: B

The Japanese practice of "hara hachi bu" encourages eating until you are 80% full, promoting portion control and preventing overeating.

1. Avoiding all indulgences and treats
2. Engaging in activities that divert attention from food
3. Falling for fad diets and self-proclaimed experts
4. Blaming genetics for eating habits

Answer: B

By keeping busy with activities that distract from the food, you can develop positive associations with healthy choices and shift the focus away from deprivation.

1. Setting unrealistic goals for rapid weight loss
2. Visualizing the rewards of giving in to temptation
3. Establishing achievable short-term and long-term goals
4. Avoiding any rewards or positive reinforcement

Answer: C

Setting realistic goals that can be attained over time is important for sustainable progress towards healthier eating habits.

5. How can one practice portion control?

1. Serving larger quantities of food
2. Putting all desired food on the plate at once
3. Opting for smaller-sized items and using smaller plates
4. Eating quickly to avoid overeating

Answer: C

Using smaller plat