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Acharya Vagbhata has also defined the term Vyayama in a different way. He says, the physical activity which requires efforts or generates strain on body is called as Vyayama.  <blockquote>शरीरायासजननं कर्म व्यायाम उच्यते| (Asht. Hrud 2.10)<ref>Ashtanga Hrudayama (Sutrasthanam Adhyaya 2 Sutram 10)</ref></blockquote><blockquote>''śarīrāyāsajananaṁ karma vyāyāma ucyate| (Asht. Hrud 2.10)''</blockquote>Also, various dictionary meanings of the term Vyayama suggest that the activity which requires efforts and causes shrama (strain) on body is called as vyayama. Although vyayama requires efforts and generated strain on the body, it is transient and the ultimate result is increase in strength and firmness of body.   

Acharya Vagbhata has also defined the term Vyayama in a different way. He says, the physical activity which requires efforts or generates strain on body is called as Vyayama.  <blockquote>शरीरायासजननं कर्म व्यायाम उच्यते| (Asht. Hrud 2.10)<ref>Ashtanga Hrudayama (Sutrasthanam Adhyaya 2 Sutram 10)</ref></blockquote><blockquote>''śarīrāyāsajananaṁ karma vyāyāma ucyate| (Asht. Hrud 2.10)''</blockquote>Also, various dictionary meanings of the term Vyayama suggest that the activity which requires efforts and causes shrama (strain) on body is called as vyayama. Although vyayama requires efforts and generated strain on the body, it is transient and the ultimate result is increase in strength and firmness of body.   

== Difference between Vyayama and Asanas ==

== Difference between Vyayama and Asanas ==

Asanas are the most popular aspect of hatha yoga practiced today. According to yogashastra, asana practice is considered important since it helps to keep the physical body healthy. Although Asanas and vyayama both focus on the health of physical body they are different in many aspects from each other and thus are not replaceable. Asana is defined as 'the physical posture that generates stability with comfort' as per Patanjali yogasutras. (P.Y. Sutra 2.46).  <blockquote>स्थिरं सुखं आसनं (Patanjal Yogasutra 2.46) </blockquote><blockquote>''sthiraṁ sukhaṁ āsanaṁ (Patanjal Yogasutra 2.46)''</blockquote>Asana is supposed to be a steady and comfortable posture and the movement of limbs is not expected once the posture is adopted. Thus, practice of asana produces mental equilibrium and prevents fickleness of mind. While vyayama performed with efforts involves movement of limbs, generates transient strain on body and develops physical strength.   

Asanas are the most popular aspect of hatha yoga practiced today. According to yogashastra, asana practice is considered important since it helps to keep the physical body healthy. Although Asanas and vyayama both focus on the health of physical body they are different in many aspects from each other and thus are not replaceable. Asana is defined as 'the physical posture that generates stability with comfort' as per Patanjali yogasutras.   <blockquote>स्थिरं सुखं आसनं (Patanjal Yogasutra 2.46) </blockquote><blockquote>''sthiraṁ sukhaṁ āsanaṁ (Patanjal Yogasutra 2.46)''</blockquote>Asana is supposed to be a steady and comfortable posture and the movement of limbs is not expected once the posture is adopted. Thus, practice of asana produces mental equilibrium and prevents fickleness of mind. While vyayama performed with efforts involves movement of limbs, generates transient strain on body and develops physical strength.   

== Difference between exertion and exercise ==

== Difference between exertion and exercise ==

Although vyayama involves movement of limbs not all the body movements can be called as vyayama. Acharya Sushruta has given an example of this while explaining what type of body movements can be termed as vyayama and how any random movement differs from vyayama. He says, a movement like lifting heavy weights of any kind in order to complete some household task can not be termed as vyayama. However walking can be a type of vyayama when done in moderate amount. Appropriate body movements identified as vyayama when doen in an amount which brings about lightness in the body are termed as vyayama. When one indulges in excessive physical activity or vyayama which generates fatigue and symptoms like giddiness, it is called as exertion and not vyayama or exercise.(Chakrapani - cha su 7/31)  

Although vyayama involves movement of limbs, not all the body movements can be called as vyayama. Acharya Sushruta has explained precisely what type of body movements can be termed as vyayama and how any random movement differs from vyayama. He says, a movement like lifting heavy weights of any kind in order to complete some household task can not be termed as vyayama. On the other hand, a routine activity like walking can not be called as exercise every-time. Walking can be a type of vyayama when done in moderate amount. Appropriate body movements identified as vyayama when done in an amount such that they bring about lightness in the body are termed as vyayama. When one indulges in heavy physical activity or vyayama which generates fatigue and symptoms like giddiness, it is called as exertion and not vyayama or exercise.<ref>Chakrapani Commentary on Charaka Samhita (Sutrasthanam Adhayaya 7 Sutra 31)</ref> In simple words exertion is different from exercise. 

An example of walking is given in this context. When walking will be called as vyayama and when not, can be understood by the after effects of it as described by Acharya Sushruta. <blockquote>“यत्तु चङ्क्रमणं नातिदेहपीडाकरं भवेत्| तदायुर्बलमेधाग्निप्रदमिन्द्रियबोधनम्” | (सु.चि.अ.२४) </blockquote><blockquote>''"yattu caṅkramaṇaṁ nātidehapīḍākaraṁ bhavet| tadāyurbalamedhāgnipradamindriyabodhanam" |''</blockquote>

An example of walking is given in this context. When walking will be called as vyayama and when not, can be understood by the after effects of it as described by Acharya Sushruta. <blockquote>“यत्तु चङ्क्रमणं नातिदेहपीडाकरं भवेत्| तदायुर्बलमेधाग्निप्रदमिन्द्रियबोधनम्” | (Sush. Samh. 24.80)<ref name=":2">Sushruta Samhita ([https://niimh.nic.in/ebooks/esushruta/?mod=read&h=nAtidehapI Sutrasthanam Adhyaya 24 Sutra 80])</ref>  </blockquote><blockquote>''"yattu caṅkramaṇaṁ nātidehapīḍākaraṁ bhavet| tadāyurbalamedhāgnipradamindriyabodhanam" | (Sush. Samh. 24.80)<ref name=":2" />'' </blockquote>

== Benefits of vyayama ==

== Benefits of vyayama ==

The health benefits of vyayama are described in depth in Ayurveda treatises. Although the definition of 'Vyayama', mentioned earlier speaks about gaining strength and firmness of body through vyayama, it is not the only benefit vyayama gives. Acharya Charaka has listed the health benefits of vyayama as below,<blockquote>लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते| (Char. Samh. Sutra 7/32)</blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā | doṣakṣayo'gnivr̥ddhiśca vyāyāmādupajāyate| (Char. Samh. Sutra 7/32)''</blockquote>At another instance, while listing the best sources of gaining particular quality in body, Acharya Charaka has described Vyayama to be the best act which generates stability. This can also refer to the anti-ageing effects of vyayama. <blockquote>व्यायामः स्थैर्यकराणां (C.su 25/40)</blockquote><blockquote>''vyāyāmaḥ sthairyakarāṇāṁ (C.su 25/40)''</blockquote>Additionally, adorning desired shape to the body by toning the muscles and also reducing the meda (equivalent to fats or adipose tissue in body) are some other positive effects of vyayama listed by Acharya Sushruta.<blockquote>लाघवं कर्मसामर्थ्यं दीप्तोऽग्निर्मेदसः क्षयः| विभक्तघनगात्रत्वं व्यायामादुपजायते||१०||</blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ dīpto'gnirmedasaḥ kṣayaḥ| vibhaktaghanagātratvaṁ vyāyāmādupajāyate||10||''</blockquote>In Sushruta Samhita, Acharya Sushruta describes in detail the effects of vyayama on various health aspects of a human being. (Su chi 24/ 39-45) Those are as follows,

The health benefits of vyayama are described in depth in Ayurveda treatises. Although the definition of 'Vyayama', mentioned earlier speaks about gaining strength and firmness of body through vyayama, it is not the only benefit vyayama gives. Acharya Charaka has listed the health benefits of vyayama as below,<blockquote>लाघवं कर्मसामर्थ्यं स्थैर्यं दुःखसहिष्णुता | दोषक्षयोऽग्निवृद्धिश्च व्यायामादुपजायते| (Char. Samh. 7.32)<ref>Charaka Samhita (Sutrasthanam Adhyaya 7 Sutra 32)</ref></blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ sthairyaṁ duḥkhasahiṣṇutā | doṣakṣayo'gnivr̥ddhiśca vyāyāmādupajāyate| (Char. Samh. Sutra 7/32)''</blockquote>At another instance, while listing the best sources of gaining particular quality in body, Acharya Charaka has described Vyayama to be the best act which generates stability. This can also refer to the anti-ageing effects of vyayama. <blockquote>व्यायामः स्थैर्यकराणां | (Char. Samh. 25.40)<ref name=":3">Charaka Samhita (Sutrasthanam Adhyaya 25 Sutra 40)</ref></blockquote><blockquote>''vyāyāmaḥ sthairyakarāṇāṁ | (Char. Samh. 25.40)<ref name=":3" />''</blockquote>Additionally, adorning desired shape to the body by toning the muscles and also reducing the meda (equivalent to fats or adipose tissue in body) are some other positive effects of vyayama listed by Acharya Sushruta.<blockquote>लाघवं कर्मसामर्थ्यं दीप्तोऽग्निर्मेदसः क्षयः| विभक्तघनगात्रत्वं व्यायामादुपजायते ॥ (Asht. Hrud. 2.10)<ref name=":4">Ashtang Hrudayam (Sutrasthanam Adhyaya 2 Sutra 10)</ref></blockquote><blockquote>''lāghavaṁ karmasāmarthyaṁ dīpto'gnirmedasaḥ kṣayaḥ| vibhaktaghanagātratvaṁ vyāyāmādupajāyate॥ (Asht. Hrud. 2.10)<ref name=":4" />''</blockquote>In Sushruta Samhita, Acharya Sushruta describes in detail the effects of vyayama on various health aspects of a human being.<ref>Sushrut Samhita (Sutrasthanam Adhyaya 24 Sutra 39-45)</ref>  Those are as follows,

# शरीरोपचयः - Body building, growth, development

# शरीरोपचयः - Body building, growth, development

# कान्तिः - enhances complexion of skin

# कान्तिः - enhances complexion of skin

== Adverse effects of excessive vyayama ==

== Adverse effects of excessive vyayama ==

Although the vyayama has been known to be beneficial in multiple ways for one's health and well-being, Acharyas have highlighted the importance of level or quantity of vyayama one should perform in order to get its desired effects. While describing the term vyayama and defining it, it is mentioned that it should be done in optimum amount. If excess vyayama is performed, it leads to following adverse effects,  

Although the vyayama has been known to be beneficial in multiple ways for one's health and well-being, Acharyas have highlighted the importance of level or quantity of vyayama one should perform in order to get its desired effects. While describing the term vyayama and defining it, it is mentioned that it should be done in optimum amount. If excess vyayama is performed, it leads to following adverse effects,<ref name=":5">Charaka Samhita (Sutrasthanam Adhyaya 7 Sutra 33)</ref> 

# श्रमः - Fatigue

# श्रमः - Fatigue

# क्लमः - Tiredness

# क्लमः - Tiredness

# कास - coughing

# कास - coughing

# ज्वरः - fever  

# ज्वरः - fever  

# छर्दि - vomiting (Char. Samh. 7/33)

# छर्दि - vomiting  

While explaining the effects of excess vyayama and other activities like excessive talking, walking, sexual activity etc, Acharya Charaka has given a simile to make the description more vivid. He says, <blockquote>.......गजं सिंह इवाकर्षन् सहसा स विनश्यति|| (Char. Samh. 7/35)</blockquote><blockquote>''.......gajaṁ siṁha ivākarṣan sahasā sa vinaśyati|| (Char. Samh. 7/35)''</blockquote><blockquote>Meaning: one who indulges in such activities excessively suddenly perishes like a lion trying to drag an (huge) elephant. </blockquote>Thus, excess vyayama is harmful and should be avoided.   

While explaining the effects of excess vyayama and other activities like excessive talking, walking, sexual activity etc, Acharya Charaka has given a simile to make the description more vivid. He says, <blockquote>.......गजं सिंह इवाकर्षन् सहसा स विनश्यति | <ref name=":5" /></blockquote><blockquote>''.......gajaṁ siṁha ivākarṣan sahasā sa vinaśyati |'' <ref name=":5" /></blockquote><blockquote>Meaning: one who indulges in such activities excessively suddenly perishes like a lion trying to drag an (huge) elephant. </blockquote>Thus, excess vyayama is harmful and should be avoided.   

== How to know how much exercise should be done by an individual? ==

== How to know how much exercise should be done by an individual? ==

Vyayama should be done in optimum amount or in moderation to experience its beneficial health effects. The level or limit of vyayama varies from person to person and it can be decided by understanding few physical signs experienced while performing vyayama. The indirect assessment of [[Balam (बलम्)|bala]] (strength) of an individual can be done by assessing his capacity to do vyayama. IT is mentioned that the right amount of vyayama for that individual should be decided by analyzing various factors related to him like follows,

Vyayama should be done in optimum amount or in moderation to experience its beneficial health effects. The level or limit of vyayama varies from person to person and it can be decided by understanding few physical signs experienced while performing vyayama. The indirect assessment of [[Balam (बलम्)|bala]] (strength) of an individual can be done by assessing his capacity to do vyayama. IT is mentioned that the right amount of vyayama for that individual should be decided by analyzing various factors related to him like follows,<blockquote>वयोबलशरीराणि देशकालाशनानि च | समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | (Sush. Samh. 24.48)<ref>Sushruta Samhita (Sutrasthanam Adhyaya 24 Sutra 48-49)</ref></blockquote><blockquote>''vayobalaśarīrāṇi deśakālāśanāni ca | samīkṣya kuryādvyāyāmamanyathā rogamāpnuyāt | (Sush. Samh. 24/48)''</blockquote>Signs of sufficient vyayama are also given.<ref>Charaka Samhita (Sutrasthanam Adhyaya 7 Sutra 34)</ref>

 

# स्वेदागमः - Sweating 

वयोबलशरीराणि देशकालाशनानि च | समीक्ष्य कुर्याद्व्यायाममन्यथा रोगमाप्नुयात् | (Sush. Samh. 24/48)  

# श्वासवृद्धि - Increase in respiratory rate

 

# गात्राणा लाघवम् - feeling of lightness in body

''vayobalaśarīrāṇi deśakālāśanāni ca | samīkṣya kuryādvyāyāmamanyathā rogamāpnuyāt | (Sush. Samh. 24/48)''  

# हृदयाद्युपरोधश्च - 

 

Acharya Vagbhata recommends Ardhashakti (Ardha-half, Shakti-strength & stamina) vyayama as a part of daily regime. At the same time, he states the prerequisite for performing ardhashakti vyayama daily. He clearly mentions that vyayama in such capacity as a daily regime should be performed by one who regularly takes unctuous food (i.e. does not cut the fats completely in daily diet) and is not already weak.<ref name=":0">Ashtanga Hrudayam (Sutrasthanam Adhyaya 2 Sutra 11-12)</ref> Others should consciously decide the amount of vyayama or seek [[Vaidya (वैद्यः)|Vaidyas]] advice regarding the same. <blockquote>अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः | (Asht. Hrud 2.11)<ref name=":6">AAshtang Hrudayam (Sutrasthsnam Adhyaya 2 Sutra 11)</ref></blockquote><blockquote>''ardhaśaktyā niṣevyastu balibhiḥ snigdhabhojibhiḥ | (Asht. Hrud 2.11)<ref name=":6" />''</blockquote>Also, the level of vyayama one does should be adjusted as per the Rtu (season)   

Signs of sufficient vyayama are also given. (Char. Samh 7)

# स्वेदागमः  

# श्वासवृद्धि  

# गात्राणा लाघवम्

# हृदयाद्युपरोधश्च  

Acharya Vagbhata recommends Ardhashakti (Ardha-half, Shakti-strength & stamina) vyayama as a part of daily regime. At the same time, he states the prerequisite for performing ardhashakti vyayama daily. He clearly mentions that vyayama in such capacity as a daily regime should be performed by one who regularly takes unctuous food (i.e. does not cut the fats completely in daily diet) and is not already weak.<ref name=":0">Ashtanga Hrudayam (Sutrasthanam Adhyaya 2 Sutra 11-12)</ref> Others should consciously decide the amount of vyayama or seek [[Vaidya (वैद्यः)|Vaidyas]] advice regarding the same. <blockquote>अर्धशक्त्या निषेव्यस्तु बलिभिः स्निग्धभोजिभिः| (A.H.S.2/11)</blockquote><blockquote>''ardhaśaktyā niṣevyastu balibhiḥ snigdhabhojibhiḥ| (A.H.S.2/11)''</blockquote>Also, the level of vyayama one does should be adjusted as per the Rtu (season)   

== Rtu in which vyayama should be avoided ==

== Rtu in which vyayama should be avoided ==

== Role of Vyayama in obesity ==

== Role of Vyayama in obesity ==

Sthoulya is the samskrit term which used to describe obesity. While describing the principles of treatment of Sthoulya Acharya Charaka has clearly mentioned the role of Vyayama. He says, those who wish to get rid of the obesity should start practising vyayama and increase it gradually in a step wise manner to achieve the best effects.  

Sthoulya is the samskrit term which used to describe obesity. While describing the principles of treatment of Sthoulya Acharya Charaka has clearly mentioned the role of Vyayama. He says, those who wish to get rid of the obesity should start practising vyayama and increase it gradually in a step wise manner to achieve the best effects. <blockquote>प्रजागरं व्यवायं च व्यायामं चिन्तनानि च| स्थौल्यमिच्छन् परित्यक्तुं क्रमेणाभिप्रवर्धयेत्| (Char. Samh. 21.28)<ref>Charaka Samhita (Sutrasthanam Adhyaya 21 Sutra 28)</ref></blockquote><blockquote>''prajāgaraṁ vyavāyaṁ ca vyāyāmaṁ cintanāni ca| sthaulyamicchan parityaktuṁ krameṇābhipravardhayet| (Char. Samh. 21.28)''</blockquote>Also, while describing the health effects of vyayama, Acharya Sushruta has stated that, this particular activity directly reduces the meda (body tissue equivalent to fats which is responsible for sthoulya or obesity). Thus, Vyayama plays significant role in the management of obesity.  

 

प्रजागरं व्यवायं च व्यायामं चिन्तनानि च| स्थौल्यमिच्छन् परित्यक्तुं क्रमेणाभिप्रवर्धयेत्| (Char. Samh su 21.28)

 

Also, while describing the health effects of vyayama, Acharya Sushruta has stated that, this particular activity directly reduces the meda (body tissue equivalent to fats which is responsible for sthoulya or obesity). Thus, Vyayama plays significant role in the management of obesity.  

== References ==

== References ==

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<references />

[[Category:Ayurveda]]

[[Category:Ayurveda]]