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→Vyayama - Importance, benefits of exercise and harmful effects of excess exercise
शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी|
शरीरचेष्टा या चेष्टा स्थैर्यार्था बलवर्धिनी|
देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्||३१||
देहव्यायामसङ्ख्याता मात्रया तां समाचरेत्||३१||
Sarīracēṣṭā yā cēṣṭā sthairyārthā balavardhinī|
Sarīracēṣṭā yā cēṣṭā sthairyārthā balavardhinī|
dēhavyāyāmasaṅkhyātā mātrayā tāṁ samācarēt||31||
dēhavyāyāmasaṅkhyātā mātrayā tāṁ samācarēt||31||
sharIraceShTA yA ceShTA sthairyArthA balavardhinI|
sharIraceShTA yA ceShTA sthairyArthA balavardhinI|
dehavyAyAmasa~gkhyAtA mAtrayA tAM samAcaret||31||
dehavyAyAmasa~gkhyAtA mAtrayA tAM samAcaret||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]
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]
लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता |
लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता |
दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२||
दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते||३२||
श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः|
श्रमः क्लमः क्षयस्तृष्णा रक्तपित्तं प्रतामकः|
अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३||
अतिव्यायामतः कासो ज्वरश्छर्दिश्च जायते||३३||
(स्वेदागमः श्वासवृद्धिर्गात्राणां लाघवं तथा|
(स्वेदागमः श्वासवृद्धिर्गात्राणां लाघवं तथा|
हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)
हृदयाद्युपरोधश्च इति व्यायामलक्षणम्||१||)
Lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā |
Lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā |
dōṣakṣayō'gnivr̥ddhiśca vyāyāmādupajāyatē||32||
dōṣakṣayō'gnivr̥ddhiśca vyāyāmādupajāyatē||32||
śramaḥ klamaḥ kṣayastr̥ṣṇā raktapittaṁ pratāmakaḥ|
śramaḥ klamaḥ kṣayastr̥ṣṇā raktapittaṁ pratāmakaḥ|
ativyāyāmataḥ kāsō jvaraśchardiśca jāyatē||33||
ativyāyāmataḥ kāsō jvaraśchardiśca jāyatē||33||
(svēdāgamaḥ śvāsavr̥ddhirgātrāṇāṁ lāghavaṁ tathā|
(svēdāgamaḥ śvāsavr̥ddhirgātrāṇāṁ lāghavaṁ tathā|
hr̥dayādyuparōdhaśca iti vyāyāmalakṣaṇam||1||)
hr̥dayādyuparōdhaśca iti vyāyāmalakṣaṇam||1||)
lAghavaM karmasAmarthyaM sthairyaM duHkhasahiShNutA |
lAghavaM karmasAmarthyaM sthairyaM duHkhasahiShNutA |
doShakShayo~agnivRuddhishca vyAyAmAdupajAyate||32||
doShakShayo~agnivRuddhishca vyAyAmAdupajAyate||32||
shramaH klamaH kShayastRuShNA raktapittaM pratAmakaH|
shramaH klamaH kShayastRuShNA raktapittaM pratAmakaH|
ativyAyAmataH kAso jvarashchardishca jAyate||33||
ativyAyAmataH kAso jvarashchardishca jAyate||33||
(svedAgamaH shvAsavRuddhirgAtrANAM lAghavaM tathA|
(svedAgamaH shvAsavRuddhirgAtrANAM lAghavaM tathA|
hRudayAdyuparodhashca iti vyAyAmalakShaNam||1||)
hRudayAdyuparodhashca iti vyAyAmalakShaNam||1||)
Lightness, strength to work, stability, endurance towards distress and mitigation of doshas (especially kapha), and stimulation of digestive power is engendered by physical exercise. [32]
Lightness, strength to work, stability, endurance towards distress and mitigation of doshas (especially kapha), and stimulation of 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]
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]
[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) ]
[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) ]
व्यायामहास्यभाष्याध्वग्राम्यधर्मप्रजागरान्|
व्यायामहास्यभाष्याध्वग्राम्यधर्मप्रजागरान्|
नोचितानपि सेवेत बुद्धिमानतिमात्रया||३४||
नोचितानपि सेवेत बुद्धिमानतिमात्रया||३४||
Vyāyāmahāsyabhāṣyādhvagrāmyadharmaprajāgarān|
Vyāyāmahāsyabhāṣyādhvagrāmyadharmaprajāgarān|
nōcitānapi sēvēta buddhimānatimātrayā||34||
nōcitānapi sēvēta buddhimānatimātrayā||34||
vyAyAmahAsyabhAShyAdhvagrAmyadharmaprajAgarAn|
vyAyAmahAsyabhAShyAdhvagrAmyadharmaprajAgarAn|
nocitAnapi seveta buddhimAnatimAtrayA||34||
nocitAnapi seveta buddhimAnatimAtrayA||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]
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]
एतानेवंविधांश्चान्यान् योऽतिमात्रं निषेवते|
एतानेवंविधांश्चान्यान् योऽतिमात्रं निषेवते|
गजं सिंह इवाकर्षन् सहसा स विनश्यति||३५||
गजं सिंह इवाकर्षन् सहसा स विनश्यति||३५||
(अतिव्यवायभाराध्वकर्मभिश्चातिकर्शिताः |
(अतिव्यवायभाराध्वकर्मभिश्चातिकर्शिताः |
क्रोधशोकभयायासैः क्रान्ता ये चापि मानवाः||१||
क्रोधशोकभयायासैः क्रान्ता ये चापि मानवाः||१||
बालवृद्धप्रवाताश्च ये चोच्चैर्बहुभाषकाः|
बालवृद्धप्रवाताश्च ये चोच्चैर्बहुभाषकाः|
ते वर्जयेयुर्व्यायामं क्षुधितास्तृषिताश्च ये||२||)
ते वर्जयेयुर्व्यायामं क्षुधितास्तृषिताश्च ये||२||)
ētānēvaṁvidhāṁścānyān yō'timātraṁ niṣēvatē|
ētānēvaṁvidhāṁścānyān yō'timātraṁ niṣēvatē|
gajaṁ siṁha ivākarṣan sahasā sa vinaśyati||35||
gajaṁ siṁha ivākarṣan sahasā sa vinaśyati||35||
(ativyavāyabhārādhvakarmabhiścātikarśitāḥ |
(ativyavāyabhārādhvakarmabhiścātikarśitāḥ |
krōdhaśōkabhayāyāsaiḥ krāntā yē cāpi mānavāḥ||1||
krōdhaśōkabhayāyāsaiḥ krāntā yē cāpi mānavāḥ||1||
bālavr̥ddhapravātāśca yē cōccairbahubhāṣakāḥ|
bālavr̥ddhapravātāśca yē cōccairbahubhāṣakāḥ|
tē varjayēyurvyāyāmaṁ kṣudhitāstr̥ṣitāśca yē||2||)
tē varjayēyurvyāyāmaṁ kṣudhitāstr̥ṣitāśca yē||2||)
etAnevaMvidhAMshcAnyAn yo~atimAtraM niShevate|
etAnevaMvidhAMshcAnyAn yo~atimAtraM niShevate|
gajaM siMha ivAkarShan sahasA sa vinashyati||35||
gajaM siMha ivAkarShan sahasA sa vinashyati||35||
(ativyavAyabhArAdhvakarmabhishcAtikarshitAH |
(ativyavAyabhArAdhvakarmabhishcAtikarshitAH |
krodhashokabhayAyAsaiH krAntA ye cApi mAnavAH||1||
krodhashokabhayAyAsaiH krAntA ye cApi mAnavAH||1||
bAlavRuddhapravAtAshca ye coccairbahubhAShakAH|
bAlavRuddhapravAtAshca ye coccairbahubhAShakAH|
te varjayeyurvyAyAmaM kShudhitAstRuShitAshca ye||2||)
te varjayeyurvyAyAmaM kShudhitAstRuShitAshca ye||2||)
One who indulges in these and such other activities in excess, suddenly perishes like a lion trying to drag an (huge) elephant. [35]
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].
[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].
Sequence to adopt good habits and discard bad habits:
==== Sequence to adopt good habits and discard bad habits ====
उचितादहिताद्धीमान् क्रमशो विरमेन्नरः|
उचितादहिताद्धीमान् क्रमशो विरमेन्नरः|
हितं क्रमेण सेवेत क्रमश्चात्रोपदिश्यते||३६||
हितं क्रमेण सेवेत क्रमश्चात्रोपदिश्यते||३६||
Ucitādahitāddhīmān kramaśō viramēnnaraḥ|
Ucitādahitāddhīmān kramaśō viramēnnaraḥ|
hitaṁ kramēṇa sēvēta kramaścātrōpadiśyatē||36||
hitaṁ kramēṇa sēvēta kramaścātrōpadiśyatē||36||
ucitAdahitAddhImAn kramasho viramennaraH|
ucitAdahitAddhImAn kramasho viramennaraH|
hitaM krameNa seveta kramashcAtropadishyate||36||
hitaM krameNa seveta kramashcAtropadishyate||36||
An intelligent person should gradually wean himself away from unwholesome/unhealthy practices (to which he is addicted) and adopt wholesome ones in the proper sequence. The schedule for the same is given below. [36]
An intelligent person should gradually wean himself away from unwholesome/unhealthy practices (to which he is addicted) and adopt wholesome ones in the proper sequence. The schedule for the same is given below. [36]
प्रक्षेपापचये ताभ्यां क्रमः पादांशिको भवेत्|
प्रक्षेपापचये ताभ्यां क्रमः पादांशिको भवेत्|
एकान्तरं ततश्चोर्ध्वं द्व्यन्तरं त्र्यन्तरं तथा||३७||
एकान्तरं ततश्चोर्ध्वं द्व्यन्तरं त्र्यन्तरं तथा||३७||
Prakṣēpāpacayē tābhyāṁ kramaḥ pādāṁśikō bhavēt|
Prakṣēpāpacayē tābhyāṁ kramaḥ pādāṁśikō bhavēt|
ēkāntaraṁ tataścōrdhvaṁ dvyantaraṁ tryantaraṁ tathā||37||
ēkāntaraṁ tataścōrdhvaṁ dvyantaraṁ tryantaraṁ tathā||37||
prakShepApacaye tAbhyAM kramaH pAdAMshiko bhavet|
prakShepApacaye tAbhyAM kramaH pAdAMshiko bhavet|
ekAntaraM tatashcordhvaM dvyantaraM tryantaraM tathA||37||
ekAntaraM tatashcordhvaM dvyantaraM tryantaraM tathA||37||
On the first day one should give up a quarter of the unwholesome practice (still maintaining three-fourth of it) and correspondingly adopt a quarter of wholesome. On the second day, half of the unwholesome practice should be given up and half of the wholesome one should be adopted; this is to be continued for the third day also. On the fourth day, three-fourth of the unwholesome practice should be given up and three-fourth of the wholesome one should be adopted. This process should be continued on the fifth and sixth day also. The process of giving up of the unwholesome practice and adoption of the wholesome practice is completed fully on the seventh day. [37]
On the first day one should give up a quarter of the unwholesome practice (still maintaining three-fourth of it) and correspondingly adopt a quarter of wholesome. On the second day, half of the unwholesome practice should be given up and half of the wholesome one should be adopted; this is to be continued for the third day also. On the fourth day, three-fourth of the unwholesome practice should be given up and three-fourth of the wholesome one should be adopted. This process should be continued on the fifth and sixth day also. The process of giving up of the unwholesome practice and adoption of the wholesome practice is completed fully on the seventh day. [37]
क्रमेणापचिता दोषाः क्रमेणोपचिता गुणाः|
क्रमेणापचिता दोषाः क्रमेणोपचिता गुणाः|
सन्तो यान्त्यपुनर्भावमप्रकम्प्या भवन्ति च||३८||
सन्तो यान्त्यपुनर्भावमप्रकम्प्या भवन्ति च||३८||
Kramēṇāpacitā dōṣāḥ kramēṇōpacitā guṇāḥ|
Kramēṇāpacitā dōṣāḥ kramēṇōpacitā guṇāḥ|
santō yāntyapunarbhāvamaprakampyā bhavanti ca||38||
santō yāntyapunarbhāvamaprakampyā bhavanti ca||38||
krameNApacitA doShAH krameNopacitA guNAH|
krameNApacitA doShAH krameNopacitA guNAH|
santo yAntyapunarbhAvamaprakampyA bhavanti ca||38||
santo yAntyapunarbhAvamaprakampyA bhavanti ca||38||
By slowly and gradually giving up unwholesome practices and by increasing the wholesome practices in proper sequence, the unwholesome practices do not reoccur and the wholesome practices are fully adopted. [38]
By slowly and gradually giving up unwholesome practices and by increasing the wholesome practices in proper sequence, the unwholesome practices do not reoccur and the wholesome practices are fully adopted. [38]
Details of doshanushayi deha prakriti [body constitution]:
==== Details of doshanushayi deha prakriti [body constitution] ====
समपित्तानिलकफाः केचिद्गर्भादि मानवाः|
समपित्तानिलकफाः केचिद्गर्भादि मानवाः|
दृश्यन्ते वातलाः केचित्पित्तलाः श्लेष्मलास्तथा||३९||
दृश्यन्ते वातलाः केचित्पित्तलाः श्लेष्मलास्तथा||३९||
तेषामनातुराः पूर्वे वातलाद्याः सदातुराः|
तेषामनातुराः पूर्वे वातलाद्याः सदातुराः|
दोषानुशयिता ह्येषां देहप्रकृतिरुच्यते||४०||
दोषानुशयिता ह्येषां देहप्रकृतिरुच्यते||४०||
Samapittānilakaphāḥ kēcidgarbhādi mānavāḥ|
Samapittānilakaphāḥ kēcidgarbhādi mānavāḥ|
dr̥śyantē vātalāḥ kēcitpittalāḥ ślēṣmalāstathā||39||
dr̥śyantē vātalāḥ kēcitpittalāḥ ślēṣmalāstathā||39||
tēṣāmanāturāḥ pūrvē vātalādyāḥ sadāturāḥ|
tēṣāmanāturāḥ pūrvē vātalādyāḥ sadāturāḥ|
dōṣānuśayitā hyēṣāṁ dēhaprakr̥tirucyatē||40||
dōṣānuśayitā hyēṣāṁ dēhaprakr̥tirucyatē||40||
samapittAnilakaphAH kecidgarbhAdi mAnavAH|
samapittAnilakaphAH kecidgarbhAdi mAnavAH|
dRushyante vAtalAH kecitpittalAH shleShmalAstathA||39||
dRushyante vAtalAH kecitpittalAH shleShmalAstathA||39||
teShAmanAturAH pUrve vAtalAdyAH sadAturAH|
teShAmanAturAH pUrve vAtalAdyAH sadAturAH|
doShAnushayitA hyeShAM dehaprakRutirucyate||40||
doShAnushayitA hyeShAM dehaprakRutirucyate||40||
Some individuals have the same pitta-kapha-vata prakriti (equilibrium state of all doshas) at the time of conception, while some are dominated by vata, some by pitta and some by kapha. [39]
Some individuals have the same pitta-kapha-vata prakriti (equilibrium state of all doshas) at the time of conception, while some are dominated by vata, some by pitta and some by kapha. [39]
Those of the first category (balanced dosha) do not suffer from diseases. Others (dominated by single dosha), are always likely to suffer. These are doshanushayi (depending upon dominancy of dosha) called deha prakriti (body constitution). [40]
Those of the first category (balanced dosha) do not suffer from diseases. Others (dominated by single dosha), are always likely to suffer. These are doshanushayi (depending upon dominancy of dosha) called deha prakriti (body constitution). [40]
Preservation of health and equilibrium:
==== Preservation of health and equilibrium ====
विपरीतगुणस्तेषां स्वस्थवृत्तेर्विधिर्हितः|
विपरीतगुणस्तेषां स्वस्थवृत्तेर्विधिर्हितः|
समसर्वरसं सात्म्यं समधातोः प्रशस्यते||४१||
समसर्वरसं सात्म्यं समधातोः प्रशस्यते||४१||
Viparītaguṇastēṣāṁ svasthavr̥ttērvidhirhitaḥ|
Viparītaguṇastēṣāṁ svasthavr̥ttērvidhirhitaḥ|
samasarvarasaṁ sātmyaṁ samadhātōḥ praśasyatē||41||
samasarvarasaṁ sātmyaṁ samadhātōḥ praśasyatē||41||
viparItaguNasteShAM svasthavRuttervidhirhitaH|
viparItaguNasteShAM svasthavRuttervidhirhitaH|
samasarvarasaM sAtmyaM samadhAtoH prashasyate||41||
samasarvarasaM sAtmyaM samadhAtoH prashasyate||41||
Diet and exercise regimen with opposite/neutralizing dosha properties are prescribed for maintaining health. Habitual intake of balanced diet with all rasas in proportionate quantity is recommended for equilibrium state of doshas. [41]
Diet and exercise regimen with opposite/neutralizing dosha properties are prescribed for maintaining health. Habitual intake of balanced diet with all rasas in proportionate quantity is recommended for equilibrium state of doshas. [41]
Malayana [channels of excretion]:
==== Malayana [channels of excretion] ====
द्वे अधः सप्त शिरसि खानि स्वेदमुखानि च|
द्वे अधः सप्त शिरसि खानि स्वेदमुखानि च|
मलायनानि बाध्यन्ते दुष्टैर्मात्राधिकैर्मलैः||४२||
मलायनानि बाध्यन्ते दुष्टैर्मात्राधिकैर्मलैः||४२||
मलवृद्धिं गुरुतया लाघवान्मलसङ्क्षयम्|
मलवृद्धिं गुरुतया लाघवान्मलसङ्क्षयम्|
मलायनानां बुध्येत सङ्गोत्सर्गादतीव च||४३||
मलायनानां बुध्येत सङ्गोत्सर्गादतीव च||४३||
Dvē adhaḥ sapta śirasi khāni svēdamukhāni ca|
Dvē adhaḥ sapta śirasi khāni svēdamukhāni ca|
malāyanāni bādhyantē duṣṭairmātrādhikairmalaiḥ||42||
malāyanāni bādhyantē duṣṭairmātrādhikairmalaiḥ||42||
malavr̥ddhiṁ gurutayā lāghavānmalasaṅkṣayam|
malavr̥ddhiṁ gurutayā lāghavānmalasaṅkṣayam|
malāyanānāṁ budhyēta saṅgōtsargādatīva ca||43||
malāyanānāṁ budhyēta saṅgōtsargādatīva ca||43||
dve adhaH sapta shirasi khAni svedamukhAni ca|
dve adhaH sapta shirasi khAni svedamukhAni ca|
malAyanAni bAdhyante duShTairmAtrAdhikairmalaiH||42||
malAyanAni bAdhyante duShTairmAtrAdhikairmalaiH||42||
malavRuddhiM gurutayA lAghavAnmalasa~gkShayam|
malavRuddhiM gurutayA lAghavAnmalasa~gkShayam|
malAyanAnAM budhyeta sa~ggotsargAdatIva ca||43||
malAyanAnAM budhyeta sa~ggotsargAdatIva ca||43||
Two external orifices in the lower part of the body (viz. the anus and urethra), seven orifices in head region (viz., two eyes, two ears, two nostrils and mouth) and numerous openings of sweat glands are channels meant for excretion (of waste products). These are affected by vitiated doshas and increased waste products. [42]
Two external orifices in the lower part of the body (viz. the anus and urethra), seven orifices in head region (viz., two eyes, two ears, two nostrils and mouth) and numerous openings of sweat glands are channels meant for excretion (of waste products). These are affected by vitiated doshas and increased waste products. [42]
If there is heaviness in these excretory orifices, it is indicative of increase in waste products due to excess accumulation (inside body). If there is lightness in the excretory orifices, it indicates decrease in quantity of waste products due to excess excretion (from body). [43]
If there is heaviness in these excretory orifices, it is indicative of increase in waste products due to excess accumulation (inside body). If there is lightness in the excretory orifices, it indicates decrease in quantity of waste products due to excess excretion (from body). [43]
तान् दोषलिङ्गैरादिश्य व्याधीन् साध्यानुपाचरेत्|
तान् दोषलिङ्गैरादिश्य व्याधीन् साध्यानुपाचरेत्|
व्याधिहेतुप्रतिद्वन्द्वैर्मात्राकालौ विचारयन्||४४||
व्याधिहेतुप्रतिद्वन्द्वैर्मात्राकालौ विचारयन्||४४||
Tān dōṣaliṅgairādiśya vyādhīn sādhyānupācarēt|
Tān dōṣaliṅgairādiśya vyādhīn sādhyānupācarēt|
vyādhihētupratidvandvairmātrākālau vicārayan||44||
vyādhihētupratidvandvairmātrākālau vicārayan||44||