Meditation helps lower blood pressure, boost immunity and improve respiration, says Shameem Akthar
Yoga has eight steps, of which meditation is the seventh. This step leads to the final goal of divine experience. Meditative poses like the cross-legged seated poses work by cutting off blood circulation to the legs and redirecting it to the stomach (called the second brain) and the nervous system. This encourages the alpha brain wave pattern in which the mind is both relaxed and alert.
Apart from the spiritual aspects of meditation, it is now established that there are umpteen number of physical benefits to it: lowered blood pressure, boosted immunity, improved respiration, natural restoration of homeostasis (the balancing mechanism of the body), etc. It also constantly reverts major glands to a state of balance, since meditation gives the signal of “all-is-well” within the body. This is a very important aspect of meditation that conventional medicine is now exploiting. listed here are a few poses in which you may meditate:
Apanasana
lie on back with knees bent, feet flat, close to hips. One hand on stomach, other alongside body. Shut eyes. Focus on the breathing and the rise and fall of the stomach as you inhale and exhale.
Count the breathing, with one inhalation and exhalation as one, and moving up to 50 or so. This may even take 10 minutes or more if your breathing is slow and steady. Release the pose by moving body gently, opening the eyes.
Done in the morning and evening, it can have a near-miraculous effect on the body and mind.
Benefits: Boosts breathing. It calms the master glands and has miraculous impact on health. It is therapeutic in several ailments.
Yogamudrasana
It may be done seated on the ground or on a chair. If on the floor, sit cross-legged. Place hands gently on knees. Inhale. While exhaling, lean forward to place forehead to the ground. Hold the pose for as long as possible, continuing normal breathing. Inhale and raise your head.
Benefits: Calms you down immediately. The pressure at the abdomen deepens the breathing, plus improves the digestion. It is a cure-all pose in several ailments. It gives a great traction to the spine.
Upavistakonasana
Sit up straight with your back erect and shoulders relaxed. Spread your legs as wide as you can comfortably. Adjust your back, it should not be slumped. Place your hands on your thighs, palms facing up. Shut your eyes. Stay in this pose for a few seconds initially. Keep increasing time in the pose as your comfort level increases, up to a minute or so.
Benefits: The pose tones the pelvic region, powering the muscles. The blood flow to the area is enhanced, aiding repair. It is said to boost mood due to the normal flow of the sexual hormones. legs become shapely. Boosts respiration, affecting the mind positively. Also calms and de-stresses.
Vajrasana
Sit on your knees. Shut eyes and stay in it as long as you like.
Benefits: It is a cure-all pose, used in various ailments. Also used for creating health, strength and focus in the body and mind. It is one of the most powerful meditative poses. It may also be used to do pranayam (breathing) practices.
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