Blog about Yoga, asanas, chakras

How to Practice Yoga Poses or Asanas

Yoga postures are designed to cleanse, tone and purify the body, which in turn affects the mind and your ability to practice pranayama and meditation without distraction. Not to mention of the other many health benefits like:

• Improved flexibility, stamina, strength and balance.
• Better functioning of your nervous and endocrine systems and internal organ.
• Enhanced quality of your breathing.

• Choose poses that seem appropriate to your mood and energy level.
• Begin with gentler poses and work up to stronger ones.
• Breathe evenly through the nose throughout the postures.
• Never rush into and out of a pose.
• Never strain in a pose - if it hurts, stop.
• Don’t habitually practise in front of a mirror. Focus on how the pose feels, not what it looks like.
• The postures should be both steady and soft.

How to Practice Yoga Breathing or Pranayama

In yoga breath is said to be the interface between the physical body and the mind. The power of breathing practice to change your state of mind is extremely strong. A breathing practice can last anything from two minutes to half an hour or more.

• Find a quiet place where you won’t be distracted. If doing the exercises inside, make sure the window is open to allow plenty of fresh air into the room.
• At first practise pranayama lying down and then gradually aim to sit upright with your spine straight.
• Breathe evenly through the nose throughout the postures.
• Never strain your breathing in pranayama.
• Breathe deeply and slowly.
• Progress slowly and carefully.
• If you feel dizzy or light-headed, return to normal breathing.
• Ask a friend to stay with you when trying out a new technique.
• Do not rush things and practice all exercises as slowly as you can.

Mudras are positions (mostly of the hands) that affect the body’s energetic system and the flow of prana (life energy) within it. Mudras are easy and safe to learn and use. The best time to practise Mudras is during the sitting phase after a posture and breathing session.

• Don’t try hard - simply allow your fingers to touch lightly.
• Allow your mind and body to be still and quiet.

Tags: Asanas, Mudras, Poses, Yoga

Yoga and Asthma

Just imagine that it’s the middle of the night and you suddenly wake up feeling uneasy. You are unable to catch your breath and getting suffocated. The whole world seems to be closing in around your throat and chest. The urgency to breathe is making you panic. Do you realize what is happening to you?

You’re having an asthma attack! Asthma comes from the Greek word for “panting”. Asthma is primarily a disease of the respiratory system, where there is a wheezing cough and a sense of suffocation, since the patient has difficulties in inhaling rather than exhaling the air. Asthmatic attacks can be triggered by allergies, exercise, cold air, pollution and stress related disorders. The attack of asthma may last for a few minutes, few hours or even days wherein the patient is exhausted. It is common to all ages, children and adolescents of both sexes, irrespective of socio-economic background. Asthma and Bronchitis are two chronic lung ailments that can cause damage to the lungs. These should be treated immediately to avoid any complications.

Several studies have shown yoga to be a powerful adjunct therapy to reduce the frequency and intensity of asthma attacks as well as to decrease medication use. Tests carried out at Yoga Therapy Centers, across the world, have shown remarkable results in curing asthma. In some cases it has also been found that attacks can actually be averted, without the aid of drugs, just through yogic practices. There is ample research evidence to substantiate the fact that Yoga Therapy makes the treatment so much more successful. Nowadays, even allopathic and homeopathic doctors have arrived at the consensus that Yoga is an excellent alternative therapy for Asthma.

In an experiment conducted in Western Australia, 22 male patients aged 52 to 65 were selected. They suffered from severe breathing. Half of the men underwent standard treatment: physiotherapy that included relaxation techniques, breathing exercises and general workouts to improve stamina. The other 11 men were given a yoga teacher instead of a physiotherapist. He taught them techniques of yoga breathing, which encouraged the use of all chest and abdominal muscles as well as ten yoga postures.

The patients practiced their particular exercises for nine months. Then they were reexamined at the hospital: a technician tested their lung function, a physician screened them closely to determine how their symptoms had changed, and a stationary exercise bicycle was used to measure their capacity for exercise.

The difference between the two groups was striking. The men who had practiced yoga showed a significant improvement in their ability to exercise, but the physiotherapy group did not. Eight or more out of the 11 patients who underwent yoga declared that they had definitely increased tolerance for exertion and that they recovered more quickly after exertion. The physiotherapy group reported no similar improvement. Best of all, the patients who had studied yoga apparently gained the ability to control their breathing problems. A significantly greater number of patients reported that “with the help of yogic breathing exercises, they could control an attack of severe shortness of breath without having to seek medical help,” according to the study.

Studies conducted at yoga institutions in India reported impressive success in improving asthma. For example, one study of 114 patients treated over one year by yoga found a 76 percent rate of improvement or cure and that asthma attacks could usually be prevented by yoga methods without resorting to drugs. A study of 46 adolescents with asthma found that yoga practice resulted in a significant increase in pulmonary function and exercise capacity and led to fewer symptoms and medications. Patients were given daily training in yoga for 90 minutes in the morning and one hour in the evening for 40 days.

Apart from this, several other studies have also shown yoga as an alternate therapy to cure asthma. Yoga has come a long way to heal and manage asthma. The yoga approach is ideal in the treatment of asthma and any bronchial problems as the breath is the thread that runs through the entire practice.

Since Yoga believes that the mind is central to a diseased condition, pacifying and placating it would, in itself, help cure the disease to a great extent. This comes through increased self-awareness. Simple Yogic practices help regulate breathing patterns, as well as enhance lung functioning. Consistent practice of yoga postures and pranayama (breathing exercises) increases the lung’s airflow, air capacity, stamina and efficiency. Back bending postures open the chest improving the functioning of both lung and heart. Result: Most patients are able to manage their condition by simply allaying their fears and anxieties.

So if you are looking for therapeutic drug-free methods of Asthma control naturally and effectively, take a look into Yoga. It won’t hurt, in fact, help you out a lot.

Tags: Asthma, Yoga

Yoga and Menopause

A woman’s life cycle is divided into three stages during which her identity changes on the basis of the physical transformations that take place in her reproductive system. These 3 identities of a woman are – “Maiden”, “Mother” and “Wise Woman”.

The ‘maiden stage’ starts with the childhood and it continues just before the onset of a woman’s menses. The next stage is the age of puberty when the woman is biologically in the ‘mother phase’ of her life, even if she doesn’t bear a child. This stage continues till midlife after which production of estrogen and progesterone by the ovaries slows down. Menstruation becomes irregular and eventually ends and the woman attains “menopause”. A year or so after menopause is the beginning of the third major stage of a woman’s life i.e. “Wise Woman” stage.

Menopause usually occurs between the ages 40 to 60 associated with hormonal, physical and psychological changes. These changes can start as early as the age of 30 and can last until late 50s or early 60s. Menopause can also occur if the ovaries are completely removed or stopped functioning due to some illness or complications. However, it is important to mention here that menopause is not an illness; it is a natural biological process. But symptoms of hot flushes, sweats, depression, nervousness, loss of self esteem and sudden mood changes often accompany the diminishing levels of oestrogen in the body.

Yoga proves to be an effective measure in reducing the complications associated in with the menopausal years. Yoga exercises level out the physiological instability by relaxing and gently stretching every muscle in the body, promoting better blood circulation and oxygenation to all cells and tissues. This helps optimize the function of the endocrine glands and the organs of the female reproductive tract. Yoga exercises also improve the health and well-being of the digestive tract, nervous system and all other organ systems.

Latest studies show that women who practice yoga have a different, more positive experience. Yoga postures and breathing practices not only balance the endocrine system, they also serve to stabilize mood and adjust attitude, as well. Yoga postures, yoga breathing and meditation soothe the sympathetic nervous system. Regular practice alleviates anxiety and smoothes out the hormonal and glandular changes that take place during the menopausal stage of life.

The regular practice of all the categories of poses — standing, sitting, lying down, backbends, forward bends, twists, and inverted (upside down) poses — stimulates and activates all the glands, organs, tissues and cells of the body. It is a proven fact that a single yoga pose has multiple effects on all the systems of the body. Hence, the exercises which you do for alleviating the adverse effects of menopause, also contributes to your overall health and makes you fit enough to sustain the so-called “ages of wisdom”.

Tags: menopause, Yoga

Yoga and Pregnancy

The happiest moment in a woman’s life comes when she gives birth to a child. It is said that a woman becomes complete when she attains motherhood. But to attain motherhood, she has to go though pregnancy which is perhaps the most difficult journey in a woman’s life. Pregnancy is a very delicate phase for the expectant mother as this is the time she goes through a lot of emotional ups and downs. The mind of a pregnant woman is clouded with apprehensions and fear, the moment their pregnancy is confirmed. It is a well- known fact that the growing baby in the womb is capable of feeling the effects of tension and stress in the mother. Therefore, it is of vital importance for the expectant mother to feel relaxed at all times.

It is during such times that yoga proves to be a blessing in disguise. Yoga assists in promoting a tranquil state of mind, which is very important for the health of the mother and the baby. Yoga exercises are very useful to the pregnant woman as they prepare her physically, mentally and emotionally for giving birth and becoming a mother. Besides, they alleviate some of the associated discomforts of pregnancy.

The prenatal yoga poses helps the expectant mother to get rid of the common backache problem which they tend to suffer throughout the period. Yoga exercises relieve edema (fluid retention) and cramping which can be quite common in the last months. Most importantly, yoga influences the position of the baby and turns it in advance if needed. Yoga exercises restore the uterus, abdomen and the pelvic floor, and relieve upper back tension and breast discomfort. They also strengthen the abdomen, which helps to stimulate bowel action and appetite.

Another advantage of practicing yoga is that it actually helps the expectant mother to get back to proper shape soon after child-birth. With practice one can actually go through pregnancy without putting on excessive weight; thereby avoiding post-pregnancy crash dieting and rigorous workouts.

To sum it all, we can say that yoga is a safe, simple and a natural method of preparing the pregnant woman for motherhood and the baby for childbirth.

Tags: pragnancy, Yoga

Ten Good Reasons to Practice Yoga

Tags: practice, Yoga, Yoga Tips

Yoga at Office

Working in an office or at a computer for prolonged periods of time can put strain on the neck, shoulder and back muscles which in turn can lead to tension and stiffness. This tension can cause headaches, as well as back, neck and shoulder pain. If left unattended, it could also impact your ability to function effectively at work and your overall quality of life. Simple techniques such as Office Yoga may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility.

Work is a necessity in our lives. It is better to make the best of the responsibility imposed upon us. Most of us are locked up for hours inside the office or are hooked to computers in our cubicles. Hence, physical ailments, stiffness of various muscles in the body and mental fatigue gradually make their existence, transforming our lives into a complete hell.

Doctors and psychologists have opined together that working out simple yoga postures in the office is not only effective in terms of physical exercises but also enlivens the spirit and mind of the tired employee. Simple techniques may help alleviate the pain and other symptoms by releasing tension and increasing muscle strength and flexibility. They can be performed right on the office chair, any time, any day. Take a few minutes for yourself and incorporate some Yoga into your daily routine. Here are some simple Yoga techniques for:

• Right Posture
• Stress
• Neck
• Shoulder
• Eyes

Right Posture

Neutral sitting or standing should most essentially be practiced. Often we fail to place ourselves in the correct posture whether standing or sitting and soon the problem begins. However, this simple exercise will help you to keep the position of your spine in order.

• Place your feet hip-distance apart and bend forward.
• Then look down at your feet. Your feet should be parallel (||).
• If you are sitting, keep check that your hips and your knees are in right angles.
• Sit straight and tall at the edge of your chair.

The Warrior Pose is recommended for relaxation of the upper body. Here are the steps:

Breathing Techniques To De-stress:

Are you yawning heavily at the start of the day or in the post lunch session?
Your stress has increased so profusely that you are falling asleep in office?
Try this breathing technique, it will surely help you to release your stress and you will be fresh to start your work again.

Neck Training:

While sitting on a chair or in front of the computer, your neck gets affected the most with terrible aching and severe cases, at times leading to spondylitis. Here is a simple way which can relieve you from the stress caused and prevent you from any kind of aching.

For Your Shoulders:

Shoulder problems often crop up when you sit in the same position for a long period of time. Here is an easy method to keep away your shoulder pains.

Eye Exercise

Your eyes are mirrors to your soul and the most divine gift. Therefore it becomes your duty to take utmost care of them. Overusing your eyes, improper light during work and stress can harm your eyes. Here are some simple ways to prevent any kind of damage to this precious gift.

Tags: Eyes, Neck, Right Posture, Shoulder, stress

Caraway has medicinal values too!!

Caraway is another member belonging to the family of aromatic herbs, characterized by carminative properties, just as cumin, anise, fennel and dill. However, the medicinal and health benefit of Caraway is mostly ignored, and it is considered only as a flavouring agent in cookery, liqueurs, and confectionery.

Medicinal and Health benefits:

• The seeds and oil of Caraway are used in treatment of eye infections, rheumatism, andtoothaches.
• Caraway oil is used for adding fragrance in cosmetic preparations.
• During ancient days, Caraway was widely used as a carminative cordial.
• Caraway was recommended for dyspepsia and symptoms pertaining to hysteria and other disorders.
• For flatulence and indigestion, one to four drops of Caraway essential oil could be given on a lump of sugar, or a teaspoon of water. This has proven to be an effective remedy. Also, distilled caraway water has help in relieving colic and flatulence in infants too.

Despite Caraway’s medicinal values, during the recent past, the usage of the herb in medicine has reduced considerably, and Caraway is being used more as a flavouring agent for cooking or is administered by combining with other adjuncts or is used as a corrective agent.

Tags: flatulence in infants, relieving colic

Conventional and alternative therapy combination relieves back pain

The complementary, conventional and alternativetreatments when used together, helps patients in easing their lower back pain problem, which is better than using just the mainstream treatment alone, shows research results.

A small study was conducted, which included 13 patients, out of whom, seven patients were given “integrated care”, while six received usual care. The integrative care team at the Brigham and Women’s Hospital in Boston, included experts in chiropractic, acupuncture,massage therapy, internal medicine, neurology, nursing, occupational therapy, nutritional counseling, physical therapy, orthopedics, psychiatry and rheumatology.

In a period of 12 weeks, the patients in the integrative care group showed significant reduction in their pain scores (0.37 per week as against 0.14 per week), and a functional status of (1.11 per week as against 0.49 per week) when compared to usual care group.

The results were promising, and this suggests that the approach towards treating low back pain demands further evaluation, reveal study authors.

These findings were presented at the North American Research Conference on Complementary and Integrative Medicine, Edmonton, Alberta, Canada.

In yet another study that was presented at the conference, it was revealed that a meditation program reduced psychological distress, decreased disease activity and non-specific inflammation in patients with Rheumatoid Arthritis. The study included 63 Rheumatoid Arthritis patients, a few of whom were given usual care, while others practiced a meditation program at home for six hours per week, in addition to regular care with a Rheumatologist and prescribed medications.

After two months, the psychological distress was reduced by 30 percent in meditation group, while only a 10 percent reduction was seen in the control group. After six months, the psychological distress reduced by 33 percent in meditation group, while it reduced only by 2 percent in control group.

Also after six months, non-specific inflammation decreased by 35 percent inmeditation group, but, on the other hand, there was 11 percent increase in inflammation noticed in the control group.

Tags: arthritis, Back Pain, relieves, therapy

Pine Tree Extract - excellent remedy for Arthritic joints

A study has revealed that the extract from the bark of the French Maritime Pine Tree improves physical functioning by 52 percent among Osteo-Arthritic (OA) patients.

Osteoarthritis of the knee is one of the leading causes of disability among the elderly. OA affects people above 45 years of age, although, it could occur at any age. Although, there are plenty of drugs and shots to ease joint inflammation today, a study conducted by Dr.Ronald Watson of University of Arizona, found that pycnogenol, could be a safe nutritional approach that could reduce pain and improve physical functioning among OA patients.

Pycnogenol, which contains a unique combination of procyanidins, bioflavonoids, and organic acids, was chosen for the study, as it has the property of alleviating inflammation by inhibiting COX-1 and COX-2, and the pro-inflammatory ‘master-switch’ nuclear factor - Kappa B.

In the study, 35 volunteers falling under an average age group of 42 years were randomly given a daily dose of pycnogenol, 50mg, thrice a day, while the other group was under placebo for three months. The patients were asked to report the intensity of arthritic pain using the Western Ontario and McMasters Universities (WOMAC) OA index after 30, 60 and 90 days. Simultaneously the frequency and dosage of NSAIDS and COZ-2 usage was also recorded.

A review after two months showed that pain and physical function scores improved I nthe Pycnogenol group, and on completion of three months, the patients in this group reported 43 percent reduction in pain, while 35 percent reduction in stiffness was reported. The physical functioning was recorded at 52 percent. On the other hand, the placebo group showed no significant scores all through the study. Also there was considerable reduction in intake of NSAIDS and COZ-2 inhibitor pills in the Pycnogenol group.

“Pyconogenol is a safe nutritional approach to reduce pain and improve physical functioning among arthritic patients. It also controls inflammation, and its natural antioxidant properties have delivered excellent results,” reported Watson.

“The study clearly indicates that supplementing with Pycnogenol can fight joint inflammation and soothe joint pain and stiffness, making way for cartilage renewal with substances like glucosamine,” Watson concluded.

Tags: Arthritic joints, Pine Tree

Herbs for combating Osteoarthritis and Osteoporosis

Most common ailments can be cured by nature. Here are a few herbs that could help you maintain healthy bones, by keeping osteoporosis and osteoarthritis at bay.

Yucca: Is used in treating arthritis, as its anti-inflammatory properties reduce pain, stiffness and swelling. Resveratrol, an antioxidant, present in Yucca, stimulates the immune system in the body.

Boswellia: Is a resin extracted from a tree found in India, North America and West Asia. It was found to reduce swelling and joint pain. The duration of morning stiffness and the dependency on anti-inflammatory drugs was also reduced among patients who used the extract. It also improves blood circulation to the joints and strengthens weak blood vessels.

White Willow: Is a Chinese herb and helps reduce pain, swelling and stiffness, without causing other side effects, such as stomach distress, which is usually experienced with other conventional pain relievers.

Devil’s Claw: Is an anti-inflammatory analgesic that is particularly good for those suffering from Osteoarthritis. It reduces pain, while improving mobility.

Black Cohosh: Helps by balancing hormonal levels, during and after menopause, and hence has a direct influence in maintenance of bone health.

All these herbs, however, should be taken only after personal consultation and on exact dosages recommended by doctors.

Tags: Osteoarthritis, Osteoporosis