What is Yoga Therapy?
Compiled by:
Dr. Nader Afravi (Ph.D.)
International teacher of Yoga, Meditation, and Ayurveda (Yoga Therapist)
Acupuncturist, Hydrotherapist, Massage and Manual Therapist
Member of the International Association of Yoga Therapists (IAYT)
President and Founder of the International Holistic Yoga Therapy Institute (IHYTI)
He is the healer
Introduction
Yoga is approximately five thousand years old. Some pioneers of yoga relate it to the Indians, while others believe that the Aryans migrated to India about fifteen centuries ago and spread it there.
The word Yoga, first used in the Sanskrit language, means union, and the Indians combined it with the spirit and body and developed it.
One of the most prominent visible effects of yoga is its service to human peace and health.
Modern humans, weary of artificial achievements, have come to realize again that they must return to nature and to their inner selves, to reflect and rediscover the light of wisdom within.
Now, they seek the remedy and cure for their pains within themselves.
A sage once said: “The world is a living being, with the East as its soul and the West as its body,” and we have, for some time, been focused on the body.
We have become entangled and left behind within ourselves. Now, the turn to herbal medicine, exercise, psychology, Zen, spiritual paths, and calming mystical tendencies—which are clearly exemplified in yoga—has become a guiding path for modern humans. The scope to elaborate on their harms and drawbacks is beyond this discussion. The most important condition for success in this path and the best method for maintaining physical and mental health today is precisely these discoveries (herbal medicine and yogic practices).
We know and believe that human life is not eternal, but it has never been as short as it is today. We hope that in the future, with the help of scientists and biologists—witnesses to lifespans exceeding nine hundred years—this aspiration may be realized.
Modern humans, increasingly imprisoned by machinery each day, seek a way to free themselves from mechanization and return to their true identity. The mechanized world of this century, along with its conflicts and growing nervous tension, pulls the helpless human in all directions, not allowing even a moment of peace or relaxation.
In such a condition, various new diseases are becoming more widespread day by day. Although most of these illnesses stem from psychological factors and poor nutrition, medical science—despite all its remarkable advances—is still unable to cure some of them.
Yoga, apart from being a form of exercise and physical training, holds a unique school and philosophy with ancient roots in India. This school is the product of centuries of experience by seekers and great leaders whose sole aim was the well-being of humanity. Yogic systems give equal attention to the development of body and mind and do not consider them separate. According to the principles and philosophy of yoga, the spirit governs the body, and it is believed that any kind of psychological disorder or imbalance directly affects the body and causes various symptoms and reactions.
Therefore, the physical and mental health of each individual forms the foundation of a healthy and lively society. It is clear that to achieve this, exercise plays an important role, as it fosters healthy thought and reflection. With deeper understanding and perception of life and its blessings, one comes to better recognize the self, society, and nature, thereby establishing improved interactions and adaptations with their social environment and playing a more effective role in its evolutionary process.
Yoga therapy and its basic necessities:
Yoga therapy, in general, is a form of self-healing system. From the perspective of yoga, deficiencies and various diseases result from improper actions, bad habits, and ignorance regarding aspects of one’s daily life. Improper nutrition also plays an important role in this regard. Thus, diseases are the result of a short or long period of neglecting one’s duties.
An internal imbalance arises, and its cause lies in specific mistakes made by the individual. Since the root and cause of an illness are related to the individual’s own errors, its treatment is also possible by correcting those mistakes by the individual themselves. Therefore, the person is responsible in both cases—creating the illness and treating it. If we accept such a general assumption in the system and nature of illness and its treatment, then the importance of the patient’s personal effort in self-healing becomes evident. A yoga therapy specialist, like a consultant, can only provide guidance and methods to the patient, which—through their effort—can lead to healing.
The method of healing with yoga consists of three stages:
- A proper dietary regimen
- Suitable yoga therapy exercises
- A correct understanding of things related to the individual’s life
By following these three stages, your illness will be treated.
What is a proper diet in yoga therapy?
The diet is recommended based on the nature of the disease and the physical condition of the patient. The main goal of the diet is to create balance in nutrition and eliminate harmful foods from the daily intake. The regimen for breakfast, lunch, evening snack, and dinner is determined based on the individual’s condition and the nature of their illness. The most common diet in yoga therapy includes fruits, vegetable salads, wheat bread, and certain types of legumes.
What is yoga practice (yoga therapy exercises)?
The patient is advised to perform yoga therapy exercises based on their illness and physical condition. In many cases, regular practice of just a few asanas is sufficient to treat diseases. For some illnesses, practicing asanas and pranayama simultaneously is necessary to achieve desired results. In specific cases, special yoga techniques such as bandhas and mudras are used to gain optimal outcomes. Additionally, practicing concentration and meditation is also essential in certain cases. Interestingly, the asanas, pranayama, bandhas, mudras, and other kriya movements that are practiced to maintain health and prevent disease are also applicable for treating illnesses. However, the way a patient practices differs from that of a healthy practitioner or yoga therapist, as the patient is advised to perform only those asanas that are feasible for their condition.
What is Accurate Information in Yoga Therapy?
Although most patients are treated by following a proper diet and practicing yoga therapy, there are diseases that are hard to cure. Some people become ill due to misconceptions, bad habits, and a lack of adequate and accurate awareness about life, nature, and society. In such cases, it is necessary to remind the patient of rational and philosophical enlightening matters. This is time-consuming. Yogic literature is very rich in this regard and is divided into two major categories:
- Spiritual Interpretation
- Scientific Interpretation
Yoga (Yoga Therapy) vs. the Medical System
In the medical system, the primary reliance is on medication. It is assumed that for every illness, there is a specific medicine. The doctor diagnoses the disease based on this assumption and prescribes the appropriate medicine. In this system, the patient is not required to take on a challenge, and the disease is treated and health is restored through medication. In this concept, there is a contradiction between the medical system and the yogic system. While in the medical system an external substance (medicine) performs the corrective action in the body, in the yogic system there is no need for this external substance. As mentioned earlier, in the yogic system or yoga therapy, it is the patient himself who, through personal understanding, practice, and care, improves his health.
What Are the Essentials of Yoga Therapy?
For treatment through yoga, we must first explain some topics regarding time, place, physical conditions, clothing, and similar factors. In order to gain maximum benefit from yoga therapy, it is essential to be aware of the principles and requirements of its practice:
– Time in Yoga Therapy
Although early morning before breakfast is considered the best time for practicing yoga, it can also be done in the evening or at any other time when the stomach is empty and not filled with heavy food. The general rule is to practice yoga therapy three to four hours after eating.
– Place in Yoga Therapy
Practice yoga therapy on the ground. Do not use a mattress or bed. You can spread a carpet, rug, blanket, or mat on the floor. The place of practice should be clean and well-ventilated. There must be a constant flow of fresh air in the practice area.
Silence in Yoga Therapy
During yoga therapy practice, remain silent. Avoid talking about mental activity or even listening to music. Silence helps conserve energy and enhances the precision of your practice.
Rest in Yoga Therapy
There are two types of rest in yoga therapy:
(a) Short rest
(b) Long rest
Short rest lasts about six to eight seconds and is taken between two rounds of asana practice or between two asana movements. The briefest rest consists of two breaths at the end of a round of yoga therapy movement practice.
Long rest is done at the end of all asana movements, pranayama, and other kriya practices that involve physical exertion. The general rule is to allocate one-fourth of the total practice time to this type of rest. For example, if someone practices yoga therapy for twenty minutes, they should rest for five minutes at the end. It is best to perform this rest in the corpse pose (Shavasana).
Clothing in Yoga Therapy
During yoga therapy practice, you should wear minimal clothing. Men can wear pajamas and an undershirt, and women can wear regular or stretch pants with a blouse. In winter, light woolen clothes are suitable for yoga therapy practice.
Bathing in Yoga Therapy
There is often a question about whether it is better to bathe before or after yoga therapy. For those who practice yoga in the morning, bathing before the session is not necessary. It depends on the individual whether to bathe before or after the practice.
Method of Practice in Yoga Therapy
To gain maximum benefit from yoga therapy, it must be practiced correctly. Since yoga therapy is considered a scientific system, it follows a specific methodology. If asanas, pranayama, bandhas, and mudras are not performed according to the established methods, the desired results will not be achieved. It is through the proper methodology of yoga that the greatest impact on the body system can be attained.
Women’s Issues in Yoga Therapy
Women should avoid practicing yoga therapy during menstruation and during the advanced stages of pregnancy (after the fourth month). In such conditions, yoga practice should be completely stopped. Pregnant women after the fourth month must perform the exercises based on specific principles, with special care and under the supervision of a yoga therapy instructor. It is worth mentioning here that yoga has great therapeutic value in the field of women’s diseases and physical disorders.
The Amount of Yoga Practice in Yoga Therapy
In winter, one can practice yoga for a longer time than in summer. In winter, yoga practice should not exceed forty-five minutes daily, but in summer, the maximum time for practice is thirty minutes. The rest time should be increased based on the principle we mentioned earlier. This difference in practice duration between winter and summer must be maintained, because the impact of weather on the body is different in these seasons.
Proper Diet in Yoga Therapy
In the yoga therapy system, diet has special importance. It is said: whatever you eat affects you. The type and quality of food affect a person’s physical and mental condition. Therefore, someone who does not have a proper diet and does not understand the principles of eating correctly will gradually be harmed physically and mentally and will feel the negative effects of bad eating habits in appearance, behavior, thoughts, and actions. In yoga therapy, foods are divided into three categories: Rajasic, Tamasic, and Sattvic. Pay attention to the explanations of each of them.
Rajasic Food in Yoga Therapy
Rajasic food is made up of various types of food. This name comes from the eating habits of Indian kings. It is said that less than fifty-six types of food were never served on the kings’ tables! Naturally, among so many foods, some were fried, some grilled, and some were full of spices and seasonings along with sweets and drinks. Such foods are undesirable for those who practice yoga, because they cause weight gain and obesity, and each time after eating, they bring a feeling of heaviness and lead to anger and rage.
Tamasic Food in Yoga Therapy
The second category of foods is Tamasic, which includes hot foods. Any food, whether plant-based or animal-based, that contains a lot of spices, salt, pepper, and other seasonings, is a type of Tamasic. This type of food is suitable for those who have a rough temperament.
They are noisy, quarrelsome, and intolerant. For this reason, these types of foods are not desirable and are not recommended for yoga practitioners.
Sattvic food in yoga therapy
This type of food is cooked with the least amount of spices and seasoning and is fresh, desirable, and nutritious. This food is very suitable for yoga practitioners and is recommended for them. According to the principles of yoga therapy, no food—whether plant-based or non-plant-based—is inherently rajasic, tamasic, or sattvic. What makes it one of these three types is the method of its preparation. The second point in yoga therapy is that food should not be evaluated based on its calorie count, but rather the quality of the food and the manner of eating should be considered. The better the quality of the food, the more energizing it is.
Balanced diet in yoga therapy
The most important principle in yoga therapy is a balanced diet. When the following four items are included in the daily diet, the diet becomes balanced. These items include: fresh vegetable salad, fresh fruits, and raw nuts such as pistachios, hazelnuts, etc. Whether you are vegetarian or not, include the above four items in your main daily meals.
Salad in yoga therapy
All vegetables that are eaten raw are components of salad. Cucumber, tomato, carrot, lettuce, cabbage, and so on are used to prepare salad. These fruits are cut into pieces and can be eaten daily in the size of a small bowl with a little dressing. The best time to eat salad is before lunch and dinner.
Fresh vegetables in yoga therapy
Any vegetable that is not dried or altered can be considered fresh. The fresher the vegetable, the better. Fresh vegetables, whether underground or aboveground, should be eaten daily in a suitable amount. Of course, they should be prepared in the sattvic way.
Fresh fruits in yoga therapy
Fruits have the most nutritious substances for humans. To get better results from yoga therapy practice, eating fresh fruits is essential. It is not necessary to buy expensive fruits; rather, any kind of fruit that is easily available is sufficient for this purpose.
Raw nuts in yoga therapy
In the yoga therapy system, eating fruits that come from hard shells is recommended. These fruits include pistachio, almond, walnut. A handful of this mixture is enough for daily consumption. Since these types of fruits..
Raw (foods) have a warming effect on the body. They should be consumed in winter, and in summer only small amounts should be eaten.
Fruits that come from hard shells are rich in protein, minerals, and vitamins.
Amount of food in Yoga Therapy
Do not eat more than 85% of your stomach’s capacity. In other words, always leave some space in your stomach after eating. Do not eat excessively or even up to your full capacity. When food is eaten in less than full capacity, it is digested more easily, and the body can make the most use of the consumed nutrients. The natural consequence of overeating is excess and unnecessary weight.
Method of eating in Yoga Therapy
The correct method of eating is eating slowly and swallowing food after thoroughly chewing and breaking it down. One of the common mistakes that overweight individuals make is eating too quickly. Apparently, swallowing food is enjoyable for them. In their view, chewing and swallowing is a boring task.
Timing of eating in Yoga Therapy
Eat at least two hours before sleeping. A common mistake of many people is sleeping immediately after eating, especially at night. This has a very negative effect on the health of the body. After a few hours have passed since eating, food is properly absorbed by the body. The stomach is not heavy, and when a person sleeps, they sleep comfortably and get proper rest.
Spices in Yoga Therapy
When preparing various foods, it is recommended not to use excessive spices. This does not mean that spices are bad or harmful, but we oppose excessive use of them. Spices can be used to flavor food, but we do not approve of excessive use. The food should be spiced just enough so that it does not turn into tamasic food and remains essentially sattvic.
Water consumption in Yoga Therapy
Yoga therapy practitioners are advised to drink five pounds, equivalent to ten to twelve glasses, of water daily. Do not drink water during meals but rather half an hour after finishing the meal. According to yogic literature, if water is not drunk during meals, several skin diseases are eliminated. Yogic literature strongly recommends drinking a lot of water, as it is believed that water washes away all impurities and pollutants from the body system.
Consumption of Coffee and Tea in Yoga Therapy
If coffee and tea are consumed in large quantities, they become harmful for the body. People today in their daily lives are very accustomed to tea and coffee in such a way that they are not easily able to quit this habit. But for maintaining health, they must be self-restrained about what they eat. It is recommended not to consume more than two cups of tea and coffee in twenty-four hours.
Consumption of Alcoholic Beverages in Yoga Therapy
Alcoholic beverages are called vitamin thieves. Alcoholic beverages steal and destroy the nutrients of the human body system. Our opposition to the consumption of alcoholic beverages is not because of their intoxicating property, but rather, if consumed excessively, they physically and mentally weaken the person. The destructive power of alcoholic beverages is more in strong drinks and less in weak drinks.
Consumption of Chickpeas in Yoga Therapy
Chickpea is considered a very nutritious seed that is rich in protein, minerals, and vitamins. If you regularly eat a handful of cultivated green chickpeas daily, it is very beneficial for health. Yoga practitioners are advised to include this in their daily routine. Green chickpeas can be consumed fresh.
Bathing and Cleanliness in Yoga Therapy
Water is considered one of the three life-giving elements. The other important elements are air and food. Thus, discussing the importance of water and its uses seems necessary. Water can be used in two ways: internal and external. Previously, we recommended drinking five pounds of water daily. This is considered internal use. External use is achieved through washing and bathing. In summer, a person can bathe twice daily. In winter and other seasons, to maintain health, one bath per day is necessary. Each individual can take a hot or cold water bath according to personal preference and weather conditions.
Rubbing in Yoga Therapy
With the palm of the hand, a loofah, sponge, brush, or things of this kind,
there are various methods for rubbing the body during bathing, for example.
But the best tool for rubbing is using a loofah or a small towel.
Cleaning the Body in Yoga Therapy
In the yogic system, the method of cleanliness is different. In this system, instead of soap, other substances are used which not only clean the body but are also beneficial for its health. Some of the cleansers suggested in the yogic system are rare, while others are easily accessible. Therefore, a good and simple substance is recommended for this purpose. A good substitute for soap is chickpea flour.
Shampooing the Hair in Yoga Therapy
Make a paste with chickpea flour, then put it into a thin cloth and tie the cloth. Now squeeze the paste inside the cloth into water until the soft parts dissolve into the water and only the residue remains. Once you have squeezed it well into the water, discard the residue and use the dissolved paste for shampooing your hair.
The Importance of Hair in Yoga Therapy
It indicates a person’s health. A simple method to keep hair healthy is massaging the roots during bathing. For this, first pour some water on your head. With your fingertips, massage the hair roots until you feel your scalp become warm. After a minute of massaging, rinse the head thoroughly with water and then dry it with a clean, dry towel. Now you can comb your hair, with or without using some oil.
The Importance of Teeth in Yoga Therapy
Teeth, like hair, are signs of a person’s health. A simple method for maintaining dental health is brushing and massaging the roots of the teeth. In addition to morning cleaning, teeth should also be cleaned before sleeping at night. Brushing should be done with upward and downward movements. Avoid brushing sideways. Another important point is to massage the roots of the teeth.
Oil Massage in Yoga Therapy
Among the various types of massage oils, mustard oil is considered the best. In India, mustard oil is used in cooking, hair application, and more. It is also used for the bodies of wrestlers, the elderly, and children. This oil is refreshing and energizing. Since this oil has a warming effect on the body, it is recommended for yoga practitioners to use it only in winter.
How to Use Mustard Oil in Yoga Therapy
Pour some oil into the palm of your hand and oil parts of the body, then gently rub it until it is almost absorbed. Apply the oil to your entire body and wait for ten or fifteen minutes. During this time, some of the oil will be absorbed through the pores of the body. The oil can be removed from the body in two ways: First, take a shower without using soap and massage the body with warm or cold water, then wipe off the remaining oil with a clean dry towel. By wiping the oil off, you will notice that your body has gained a soft and clean appearance.
The second method is to use chickpea flour paste as soap after applying the oil. Rub the paste all over your oily body and massage it with your palm until the paste is completely mixed with the oil. After massaging, wash it off with warm or cold water.
What Are the Health Benefits of Yoga?
50 Ways in Which Yoga Contributes to Health:
Here are 50 ways through which yoga therapy has been shown—according to scientific research in the West—to influence human health. While there are many more effects, the items below are provided to give a general overview of how various yoga practices contribute to health improvement.
These effects are divided into seven separate categories, which include:
- Musculoskeletal
- Circulatory
- Metabolic
- Nervous system
- Organ function
- Mental and emotional
- Benefits of certain specific practices
and finally, a few miscellaneous effects.
Function of Yoga Therapy in the Musculoskeletal System
The effects of yoga therapy on the physical body are fundamental and essential, although this impact is not solely due to performing asanas. Gaining strength and flexibility, improving body posture, and balancing it are sufficient on their own, but these aspects also help prevent many related illnesses and accelerate their treatment.
- Greater flexibility
- Stronger muscles
- Healthier joints
- Nourishment of intervertebral discs
- Strengthening the bones
- Improving body shape
Functions of therapeutic yoga or yoga therapy in the circulatory system:
1- Improving oxygen delivery to cells
2- Enhancing the return of blood from the veins
3- Increasing the flow of lymph fluid (interstitial fluid) in the body
4- Affecting the cardiovascular system
5- Reducing blood viscosity
6- Lowering blood pressure
Functions of therapeutic yoga or yoga therapy in the metabolic system:
In addition to the hormone cortisol, there are more hormones in the body, and evidence shows the impact of yoga on their levels in the body. Also, yoga therapy leads to lowering cholesterol and facilitates weight loss.
1- Lowering the level of the stress hormone (cortisol) in the body
2- Weight loss
3- Lower blood sugar
4- Positive effect on blood cholesterol
5- Reducing blood triglycerides
Functions of therapeutic yoga or yoga therapy in the nervous system:
Yogis believe that when breathing is calm, the nervous system and the brain are in a relaxed state. In recent years, technology such as MRI and more sensitive brain wave measurement equipment have helped our understanding of how yoga therapy affects this.
1- Balancing the nervous system
2- Improving body awareness
3- Enhancing balance
4- Increasing control over bodily activities
5- Changing the levels of neurotransmitters
6- Altering brain activity
7- Awareness of muscle tension
8- Creating temporary relief from tension and sensory pressures
The function of yoga therapy in the functional system of body organs:
It seems that yoga therapy helps several organs and body systems perform their tasks better.
1- Improves the immune system function
2- Enhances lung function
3- Improves brain function
4- Enhances intestinal functio
The function of yoga therapy on the mental and psychological system:
From calming the mind to helping find spirituality in life, yoga has effects that, besides aiding personal spiritual growth, also improve an individual’s health status.
1- Reduces mental stress
2- Encourages the creation of a therapeutic relationship
3- Strengthens social connections
4- Increasing mental power and willpower
5- Increasing psychological self-awareness
6- Reducing violence and feelings of hatred
7- Increasing calmness and tolerance
8- Increasing self-respect
9- Encouraging spiritual elevation
10- Improving social relationships
11- Improving habitual behaviors
12- The effect of autosuggestion
13- Taking control of one’s own health
Benefits of some specific practices in yoga therapy:
In addition to the benefits of practicing asanas, pranayama, and meditation mentioned above, certain yoga practices such as mantra repetition, visualization, and selfless work (Karma Yoga) have their own special benefits.
۱- Effects of sound (Mantra)
۲- Effects of visualization and imagination (Yoganidra)
۳- Effects of selfless service to others (Karma Yoga)
۴- Practice of neti clears the nasal respiratory pathways (Yoga Kriyas, cleansing exercises)
Some other effects of specific practices in yoga therapy:
Below are some other therapeutic and preventive effects of yoga that do not fall under the above categories:
1- Eliminating the habit of mouth breathing
2- Improving sleep
3- Relief from pain
4- Reducing the need for medication
Sources:
- The Role of Yoga in Disease Treatment, Author: Pulgada Sinehat, Translator: Maryam Malakooti, Boostan Publishing, Second Edition, 2014
- Indian Yoga Therapy, Author: Fuljenda Sinehat, Translator: Abdolreza Ghahraman, Nond Publishing, First Edition, 2004
- Scientific article: 50 Ways Yoga Promotes Health, Author: Timothy McCall, Internet
Timothy McCall – Medical Doctor / Yoga Therapist