EXERCISE (Vyāyāma): GENERAL IMPORTANT FOOD FOR THOUGHT AND BODY
/Vyāyāma, is the sanskrit word for exercise. Classically according to Ayurveda, exercise wasn’t specifically the practice of Yoga but overall an understanding that exercise was about physical training. One can suggest that Yoga is a type of physical training but Vyāyāma is more about challenging the body with weights and intensity like cross-fit or gym related exercises. Yoga does play an important role on physical well-being but classically Yoga was more about the usage of physical exercises known as asanas that are designed to open up the body in order to deepen ones level of vitality and promote the process of meditation, as per the eight limbs of Yoga based on Patanjali. View this link HERE for the Yoga Sutras of Patanjali I wrote an article that discusses Physical exercise and Yoga as a Tripod of health, click HERE for more details.
Exercise is not only important all year long but especially this time of year as we leave the cold months behind and begin to embrace the sun more with each day; along with exercise being important right now due to the circumstances surrounding COVID-19 and forcing many to be inward and home bound. This lack of physical activity can lead to stagnation and increased weight gain (mind and body.) Engaging in physical exercises that either involves cardio at home, weight baring exercises, and/or doing a home yoga practice can reduce the negative effects on the body and mind of being sedentary.
In Ayurveda, there are two primary concepts and core teachings (siddhanta) that are essential for the maintenance and preservation of health Ahara (food practices) and Vihara (physical activities, behaviors, exercises, and lifestyle.) With the appropriate regimen in place we can keep the health of the healthy, prevent sickness, and alleviate many diseases. By design, Vyāyāma and practices such as yoga, help to lengthen, strengthen, and increase circulation in the body allowing for increased productivity of the body as a whole system. With all the “juices flowing properly”, the organs, muscles, bones and all the other nooks and crannies of the body will have more capacity to take on more of daily life with more effectiveness and efficiency. This, of course, also depends on how much is done and practiced. It is understood that there can be too much (Atiyoga), too little (Ayoga or HIna Yoga), or even improperly performed (mithyayoga) practices and by finding the right amount for you, as an individual, this is how you can achieve the desired results of health and well-being for yourself. In Ayurveda, there is NO ONE SIZE FITS ALL…PERIOD!
How do you know what’s actually right for you? Following these basic guidelines and working with an Ayurvedic Professional is ideal. Here is a general chart, based on this resource from AYU Academy (J. Vellela, Bala Chapter 8, page 412, 2020 edition) (c) protected by AYU Council :
Effects of Vyāyāma:
Too Little Correct Amount Too Much
Respiration Remains normal Increased comfortably/borderline Uncomfortably increased
Heart Rate Remains Normal Increased comfortable/borderline Uncomfortably increased
Perspiration None or little Moderate or profuse Profuse
Energy Levels Less or same Increased Depleted
Dosas No effect/may incre. Normalizes all esp. Kapha Increases V, Decrease K/P
Agni No effect or slight inc. Increased (inc.) Overly incre. or extinguished
Caraka discusses the definition and important benefits of Vyāyāma and contraindications. Here’s a synopsis as quoted from the Caraka Samhita online, reference Ca. SU 7/31-35:
Vyāyāma Definition
शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी| देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्||३१||
Sarīracēṣṭā yā cēṣṭā sthairyārthā balavardhinī| dēhavyāyāmasaṅkhyātā mātrayā tāṁ samācarēt ||31||
Such suitable physical movement intended towards bringing stability (in body) and increase in strength is known as vyayama (physical exercise). This has to be practiced in moderation (with apt control and for proper duration). [31]
Benefits of vyayama (exercise) and harmful effects of excess exercise
लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२||
श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः| अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३||
Lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā | dōṣakṣayō'gnivr̥ddhiśca vyāyāmādupajāyatē||32||
śramaḥ klamaḥ kṣayastr̥ṣṇā raktapittaṁ pratāmakaḥ| ativyāyāmataḥ kāsō jvaraśchardiśca jāyatē ||33||
Lightness, strength to work, stability, endurance towards distress and mitigation of dosha (especially kapha), and stimulation of agni (digestive power) is engendered by physical exercise. [32]
Exhaustion, fatigue, wasting (of body tissues), thirst, bleeding from different parts of the body (raktapitta), pratamaka (dyspnea with fainting), cough, fever and vomiting are caused by excessive physical exercise. [33]
Indications to stop vyayama (exercise)
(स्वेदागमः श्वासवृद्धिर्गात्राणां लाघवं तथा| हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)
svēdāgamaḥ śvāsavr̥ddhirgātrāṇāṁ lāghavaṁ tathā| hr̥dayādyuparōdhaśca iti vyāyāmalakṣaṇam ||1||
Perspiration, increase in respiratory rate, feeling of lightness of body, and congestion in cardiac (heart) region and such other organs of the body are signs of reaching threshold of exercise and one should stop the exercise.(1) (Note: This verse seems to be added later and was not a part of original text.)
Activities to be done in appropriate measures only
व्यायामहास्यभाष्याध्वग्राम्यधर्मप्रजागरान्| नोचितानपि सेवेत बुद्धिमानतिमात्रया||३४||
Vyāyāmahāsyabhāṣyādhvagrāmyadharmaprajāgarān| nōcitānapi sēvēta buddhimānatimātrayā ||34||
Exercise, laughing, speaking, walking, sexual activities and staying awake at night should not be practiced in excess by an intelligent person even if they are accustomed (or habituated) to doing such activities. [34]
Contra-indications to stop vyayama (exercise)
एतानेवंविधांश्चान्यान् योऽतिमात्रं निषेवते| गजं सिंह इवाकर्षन् सहसा स विनश्यति ||३५||
अतिव्यवायभाराध्वकर्मभिश्चातिकर्शिताः | क्रोधशोकभयायासैः क्रान्ता ये चापि मानवाः ||१||
बालवृद्धप्रवाताश्च ये चोच्चैर्बहुभाषकाः| ते वर्जयेयुर्व्यायामं क्षुधितास्तृषिताश्च ये ||२||
ētānēvaṁvidhāṁścānyān yō'timātraṁ niṣēvatē| gajaṁ siṁha ivākarṣan sahasā sa vinaśyati ||35||
ativyavāyabhārādhvakarmabhiścātikarśitāḥ | krōdhaśōkabhayāyāsaiḥ krāntā yē cāpi mānavāḥ ||1||
bālavr̥ddhapravātāśca yē cōccairbahubhāṣakāḥ| tē varjayēyurvyāyāmaṁ kṣudhitāstr̥ṣitāśca yē ||2||
One who indulges in these and such other activities in excess, suddenly perishes like a lion trying to drag an (huge) elephant. [35]
(The person emaciated due to excess sexual intercourse, weight bearing, walking, those afflicted by anger, grief, fear, exertion; those who are children, elderly, prone to vata, who need to talk loudly and excessively, and those who are hungry and thirsty shall avoid physical exercise). (Note: This verse seems to be added later and was not a part of original text.)
SUGGESTIONS:
1- Get your butt moving even while you’re at home!
2- Walk up and down the stairs several times in a row.
3- Count steps with a smartphone app, daily, to make sure you are keeping regulated.
4- Make concerted efforts to walk around the block or to a local park as often as possible, daily, a few times a day or at least every two days.
5- Do anything that will get you off the couch for an extended period of time, that will get the blood and circulation moving.
6- Establish a room or create an allocated area for physical activities, stretches, warm-ups, massage balls, sliders, rebounder, jump rope, push-ups, crunches. *Be mindful of physical limitations and make appropriate adjustments to prevent injury.
7- View videos on YouTube and resources such as this to gain more access to other ideas. Get creative.
8- Join a virtual Yoga class, like mine (see EVENTS page for details) and attend classes as are scheduled.
9- Change positions regularly. For instance, sit on the couch, then the chair, then the other chair, then in the kitchen, then outside, then dining room chair, to the floor, etc.
10. If you have a job that is already physically challenging, then you can still benefit by doing exercises that counter your normal physical routine. Or, you can also do some yoga to readjust the body.
11. Ask a friend/loved one for some advice on what they are doing to stay active as much as possible, considering the current situation with social distancing.
12- Be aware of input/output. If you aren’t that physically active, then be mindful of how much you are eating in any one sitting and if you are eating/munching/snacking throughout the day. Resist the urge to snack between meals! Be mindful of portions. If you are eating more than being active, you are bound to gain weight and feel heavy. If you are eating less while you are least active, then the weight can be managed more easily.
13- Not all exercises are created equal. Not all yoga is created equal. Find the best regimen that supports your needs without causing harm. The right exercises can cause the right outcomes for health. The right yoga can cause the right outcomes for health. Similarly, the wrong exercises and yoga can cause ill health. Remember, there’s no one-size-fits all….and you’re body will tell you but are you willing to listen?
14- Also, remember that time of day when exercise is being conducted is important. According to Ayurveda, to fully integrate the body properly and maximize its potential, exercise is best before 10 am. A recent Western study was done to also suggest this. Check the link HERE. See other articles below.
15- If you’re unsure and/or would like assistance with all this, I’m happy to be of service. Feel free to contact me so we can work together on this. Your body will thank you. You’ll thank me. I’ll thank you for the opportunity to be of support.
RESOURCE(S):
Exercising before breakfast burns more fat
Skipping breakfast before exercise
DISCLAIMER: This information is meant for educational purposes only. Any changes in lifestyle should be reviewed with a qualified practitioner and primary care physician if you are currently under their care for specific conditions.