After attending regular yoga sessions for elderly persons in Dhrti Yoga Studio, BTM 2nd Stage Bangalore from July 28, 2009 to April 22, 2010 for about 9 months; I had to practice Swadhyaya of Yoga at home as the yoga classes for elderly persons could not be conducted at Dhrti Yoga Studio due to unavoidable circumstances and we were told that possibly there will be 2-3 months of break in resuming classes at the Yoga centre.
Relating to the prevailing situation; Satya madam, Director Dhrti Yoga posted a message titled ‘Self Discovery’ in the website of dhrti.com which read “This week and few more weeks practitioners at Dhrti incorporate the practice of Swadhyaya – Self Study which will help them in self discovery”. On April 30, 2010 she wrote me a mail saying: “I hope you are practicing asanas learnt by vijaya regularly….am sorry doc due to medical emergency I could not take care of all you senior citizens though I always wish to do my best for all, I hope situations would soon improve and I would be in better position to do my best for all yoga practitioners.” In my reply I wrote her: “You will be happy to know that I am practising yoga asanas followed by pranayama daily for 45 minutes in morning hours at home. I will continue to do so till regular classes at Dhrti yoga centre resumes.”
Since April 26, 2010 I took up Swadhyaya of Yoga in study and practice having experience of 9 months yoga practices with additional advantage of my medical background. I read the books ‘Light on Yoga’ and ‘Light on Pranayama’ authored by B K S Iyengar, ‘Yoga Nidra’ by Swami Satyananda Saraswati,’Yoga for Arthritis’ by Dr.R.Nagarathna and Dr.H.R.Nagendra along with articles published in different yoga websites. I read, remembered, composed, drafted, edited and published my articles in my own blog Yoga and Spirituality and contributed articles relating to yoga to the blog of Dhrti Yoga. I practiced yoga practices meant for elderly, diabetic and arthritis daily in morning hours at home.
Some of the regular yoga practices I am practicing are:
Asanas:
1. Sukhasana
2. Hastapadasanchalana
3. Bhujangasana
4. Makarasana
5. Dandasana
6. Tadasana
7. Savasana
Pranayama:
1. A-kara, U-kara, M-kara, A-U-M Chanting
2. Cin Mudra, Cinmaya Mudra, Adi Mudra, Brahma Mudra
3. Kapalabhati
4. Nadi suddhi pranayama
5. Bhramari pranayama
Prayer:
The yoga session starts with recitation of prayer with mantras and shlokas about Glorious manifestations of Universal Power and ends with wishing health, happiness and peace of the mankind.
Now on resuming classes at Dhrti Yoga Studio on July 30, 2010, I am attending special yoga sessions two days in a week for Yoga Nidra, MSRT, D.R.T. and Cyclic Meditation along with daily practice of Swadhyaya of Yoga at home.
Practicing yoga in group sessions under a yoga Instructor in a well-organized institute like Dhrti Yoga Studio headed by an able and qualified Director do have many advantages. One can develop enthusiasm for well-coordinated yoga exercises in attending group sessions conducted at yoga centre. One can rectify incorrect posture, practices and learn new techniques of yoga practices. As a participant of recognized yoga institution, one has the scope to interact with apex yoga institution like SVYASA Yoga University. To narrate my involvement I am to say that: I had attended the Detox program at SVYASA Yoga University Jigani campus Bangalore arranged by Dhrti Yoga centre on August 30, 2009.I was one of the participants in SDM (Stop Diabetes Movement through Yoga) Prasanti free camp for yoga practitioners having diabetes at SVYASA on April 6, 2010 representing Dhrti Yoga. I was also one of the twelve yoga practitioners in Shatkarma Trip to SVYASA on June 27, 2010 arranged by Dhrti Yoga.
With my knowledge, experience and practice of Yoga for One Year, I can say; for best results, initial learning of yoga practices must be done regularly in a yoga centre under a yoga instructor for at least six months and then Swadhyaya of Yoga can be done supplemented by special yoga sessions at yoga centre which need direct guidance and practice under a trained yoga instructor.
Dr.Mahesh Chandra Panda, M.B.B.S., M.D.
Yoga Practitioner, Dhrti Yoga
BTM 2nd Stage Bangalore
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Yoga and Spirituality 
It is a perfect approach to any subject including Yoga.
The subject need to be first learnt from teachers and books. This phase eradicates the practicing errors, which is a very important precaution especially for senior citizens.
Yoga is very beneficial, almost essential form of life style and exercise, more so in old age.The body and joints are relatively stiff at old age as compared to young age. Many of the tough postures are best avoided in old age; others are only partially practiced. Hence yoga in old age becomes almost a subspeciality of physical exercise and sports medicine and physiotherapy departments.
Senior citizens are also, most of the times suffering from high blood pressure, joint problems, spondylitis, frozen shoulder, atherosclerosis and cardiac ailments. All asanas require supervision of a doctor or an instructor trained at legalised proper centers. All techniques require a proper certification from medical experts and all precautions specifically provided with each asana should be adhered to.Senior citizens form a very important part of our nation and should be especially cared for.
Pranayamas too have very beneficial effects on cardiac rates and ailments. They help in full utilization of lung capacity, rejuvenate body due to better oxygenation, endocrinal improvements and associated psychological benefits.
It is a marvelous effort on your part and article is a great reading.
May God Almighty help you achieve the desired Glory.
The article on Swadhyaya of Yoga is a very clear experience of Dr.M.C.Panda’s one year association with Dhrti yoga and results of the same in his physical and mental health as well as a good learning to share with many more people for their better health.
It’s true that no body can learn directly without a Yoga Teacher or an Instructor at least for 6 months to One Year.
Dr.Panda’s Experience on Yoga is much more useful for many people who are really reading his articles regularly.
This article is particularly meant for elders and senior citizens.
I believe that, the regular practice of Yoga will definitely improve all shorts of health and mainly increase the peace and to prevent many diseases.
Expecting to read many more good articles on Yoga and Spirituality from him.
Dear Doctor:
I am really moved by your deep involvement in yoga.
You live and breathe this philosophy of yogic life style and this is a reward in itself.
My special thanks to you.
Hari OM,
Satya
I have not very much knowledge about the yoga classes and their movement; can you educate me more about that .
You may read the book ‘Light on Yoga’ authored by B K S Iyengar and join a recognised Yoga centre for initial learning of yoga practices for at least six months and then Swadhyaya of Yoga can be taken up.
To know more about Yoga classes,you may visit the website of dhrti yoga and know about types of yoga sessions and choose one befiting to your age and time you can devote for yoga practice.
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Respected Sir,
Swadhyaya is a major wing in Niyama of Ashtanga Yoga of Patanjali. Swa means self & Dhyaya means study, in other words it will be more appropriate as Self Discovery.How, when, where & why put question to self and easily & instantly get the answer. How means introspection, when means always, where means heart & why means to merge with Supreme Soul. This is main motto of Swadhyaya in Yoga & Spirituality. You have tried a lot and achieved the same, that’s a process of inspiration to me and other senior citizens.
Thanking You.
Your Divine Brother
Dr Binod Bihari Naik
Bargarh, Odisha
It has been 4 years since April 26, 2010, I am practicing swadhyaya of yoga and I still feel myself have to learn much more about yoga as a yoga practitioner.
I have attended lectures, spiritual talks by faculty members, practical demonstrations of yoga practices by students and witnessed yoga therapy in arogyadham during visitors program conducted for the visitors at SVYASA (Swami Vivekananda Yoga Anusandhana Samsthana) Yoga University Bangalore as Yoga Practitioner, Dhrti Yoga Centre BTM 2nd Stage Bangalore during 2009-2010.I joined the classes of Yoga for Elderly persons in Dhrti Yoga Centre BTM 2nd Stage Bangalore on July 28, 2009.I am practicing Swadhyaya of Yoga at home since April 26, 2010 after attending regular yoga sessions for elderly persons in Dhrti Yoga Studio, BTM 2nd Stage Bangalore from July 28, 2009 to April 22, 2010 for about 9 months and attending yoga sessions at Dhrti Yoga Studio on special occasions.
Your article on Swadhyaya of Yoga contains very useful information.Thanks ji.