Vyayama refers to physical exercise which, according to Ayurveda, brings about lightness, enhanced ability to work, stability, resistance to discomfort, and alleviation of Doshas, especially Kapha. It also stimulates digestive power (Agni) and promotes overall health.
Quantum of Exercise
Exercise should be performed to the extent that sweating occurs on forehead, nose, and armpits
Exercise should be about half of one’s capacity initially
Breathing becomes slightly heavy
Quantum of exercise can be gradually increased over time
Excessive exercise should be avoided
Time and Place of Exercise
Ideally performed in the morning
On an empty stomach
Place should be quiet and free from disturbances
Seasonal Variation
Summer (Greeshma Ritu): light exercise
Winter (Hemanta and Shishira), Spring (Vasanta): heavy exercise
Rainy (Varsha), Autumn (Sharat): moderate exercise
Dosha and Prakriti Considerations
Vata: mild exercise
Pitta: moderate exercise
Kapha: heavy exercise
Age-based Recommendations
Young age: heavy exercise
Middle age: moderate exercise
Old age: light exercise
Recommended Yoga Protocol (Summarized)
Joint Movement Exercises:
Tadasana
Hastotthanasana
Padahastasana
Trikonasana
Vajrasana
Ardha Ushtrasana
Mandukasana
Utthanapadasana
Pavanamuktasana
Bhujangasana
Shalabhasana
Shavasana
Breathing and Meditation Practices: 13. Nadishodhana / Anuloma Viloma Pranayama 14. Bhramari Pranayama 15. Dhyana (Meditation)
Benefits of Vyayama and Yoga
Improves muscular strength and flexibility
Enhances stamina and energy levels
Alleviates Dosha imbalance and improves metabolic function
Supports mental health, clarity, and cognitive function
Promotes stress reduction and emotional well-being
Research Evidence
Slow breathing pranayama practices improve cognition, reduce anxiety, and enhance general well-being by increasing parasympathetic activity.
Pranayama and rhythmic breathing techniques are known to reduce stress and enhance immune function.
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