International Day of Yoga - 21-June-2016

12 Step Chair Surya Namaskar

Feeling Lazy to get up from your chair ?

or

Due you want to try a new version of Surya Namaskar ?

Here it is..

Yoga for People with Sitting Jobs

Do you work a desk job and worry that sitting all day may be harming your health? These yoga poses can help undo some of the damage that all of that sitting has done to your body.

Check out a few postures for people who are mostly engaged in sitting jobs. 

Sarvanga Asana - King of all Asanas

Sarvangasana comes from three Sanskrit words: sarva which means all, anga which means body parts and asana, which means posture. As the name suggests, this asana has a positive effect on all parts of the body.

Neurophysiological effect: 
In our daily life, we tend to use our arm and leg muscles much more than our shoulder or neck muscles. A sedentary lifestyle and lack of exercise make these muscles weak. The result is pain and stiffness in the neck and shoulders.
 
The weight-bearing nature of Sarvangasana makes the muscles and bones stronger. It also relieves pressure from the anal muscles making it beneficial for haemorrhoids or piles patients. The inverted position in this asana restores normal biomechanical relationships and eases nerve tension felt in varicose veins. It helps rejuvenate the ear, nose and throat (ENT) area. It is also a beneficial asana for menopausal and reproductive organ disorders.

Endocrinal benefits: 
When the chin presses against the collar bone in Sarvangasana, the thyroid and parathyroid glands get stimulated resulting in increased blood supply to this region. The thyroid and parathyroid glands also control the functioning of other systems like the digestive and excretory systems. Proper functioning of these glands ensures development and regeneration of bone tissues. In growing children, this asana activates the pituitary gland, responsible for height and overall growth. Overweight issues are often linked to imbalance of hormones secreted by the pituitary. Sarvangasana keeps the endocrine system healthy.

Peace and calm: 
This posture makes abdominal breathing happen spontaneously, which relieves stress and allows more oxygenated blood to flow through the brain and neck region. All important nerves of the body pass though the neck area. The soothing effect of this asana on the nerves relaxes both body and mind. 

The asana is recommended for those suffering from insomnia, uncontrollable anger and mental tension. The asana requires focus and improves concentration and mind control.

Stress Buster .. Stress Relieving .. Laughter Yoga !!

As they say, laughter is the Best Medicine. "Laughter is very, very healthy. It's very aerobic, it engages every single organ system in the body". There are certain core muscles that only get engaged when you're laughing. So does it work? Well, one study found those participants in an hour long laughing session experienced a reversal of stress hormones in their bloodstream. And best of all? You don't have to attend a class to benefit. "It has to be something that you know you'll feel better after you've done it and you really want to do it," she insists. "Otherwise it's just another chore and your life is going to be more stressful."

So get on with your laughter pangs... Laugh away your Stress !

Laughter Yoga (Hasyayoga) is a form of yoga employing self-triggered laughter. The "laughter" is physical in nature, and does not necessarily involve humor or comedy. The brainchild of Dr. Madan Kataria, a physician from Mumbai, India, launched the first Laughter Club at a park on March 13, 1995, with merely a handful of persons. Today, it has become a worldwide phenomenon with more than 6000 Social Laughter Clubs in about 60 countries.

Laughter Yoga combines Unconditional Laughter with Yogic Breathing (Pranayama). Anyone can Laugh for No Reason, without relying on humor, jokes or comedy. Laughter is simulated as a body exercise in a group; with eye contact and childlike playfulness, it soon turns into real and contagious laughter. The concept of Laughter Yoga is based on the scientific observation that the body cannot differentiate between fake and real laughter.

Yoga and Pregnancy

Yoga works great for pregnancy. That’s wonderful and TRUE. But do you know how?

Yoga has 5 vital tools for pregnancy. When followed together, they work wonders on your health and your capability to have a smooth pregnancy.

Smooth pregnancy and a natural childbirth are just some of the benefits of yoga. But more importantly, yoga does wonders on the physical and mental development of the foetus.

Ensuring a healthy baby is every woman’s dream and yoga helps you do just that.

So what are these 5 tools:

Yoga Exercises
These gently work on the reproductive organs and pelvis to ensure a smooth pregnancy and a relatively easy childbirth. At the subtle level, these ensure optimum supply of blood and nutrients to the developing foetus.

Breathing or Pranayama
These powerful techniques ensure the abundant supply of oxygen and a better life force for you and your child. These methods work on your fitness during pregnancy.

Mudras and Bandhas
The psycho-physical stimulation of these gestures and locks have powerful effects on a woman’s reproductive organs.

Meditation
As a therapeutic tool, meditation will help you resolve the deepest of neuroses, fears and conflicts, which are so common during pregnancy. Meditation brings with it an incredible awareness which helps you connect with your child in a way that is impossible to explain.

Deep Relaxation 
Yoga Nidra (Yogic sleep) is particularly effective during pregnancy for physical and mental relaxation as well as for childbirth preparation

For easy pregnancy yoga exercises and relaxation, you may use the specially designed "Twintex" yoga mats .They are soft yet firm which is what you require.

Yoga Can Do Miracles

What is yoga is the question which must be satisfactorily explored by anybody keen on yoga. Yoga is an ancient system for health of mind and body developed over the centuries by the Sages of India. It acts as a means of self purification to achieve oneness with supreme creator. Fortunately, this technique in its simplified form can be easily incorporated into our busy schedules to benefit mind and body.

Yoga is

• Conscious and sustained effort towards self perfection.
• Art of right living.
• System of integral education of mind, body and spirit for purification of soul and attaining oneness with the cosmic energy.
• Overhauling of all facets of human personality.

Yoga involves a continuous training in order to

• Restrain the senses.
• Follow a simple diet.
• Control the mind.
• Proper breathing and relaxation.
• Regular exercise.
• Regular meditation.
• Introspection to remove one's defects.

Stress Reduction and General Well Being with Yoga

Yoga is an ancient, Indian art and science that seeks to promote individual health and well-being through physical and mental exercise and deep relaxation. Although known to be at least 5,000 years old, Yoga is not a religion and fits well with any individual's religious or spiritual practice. Anyone of any age, religion, health or life condition can practice Yoga and derive its benefits.

Unique and multifaceted, yoga has been passed on to us by the ancient sages of India; early references to yoga are found in the spiritual texts of the Vedas, Upanishads and the Bhagavad-Gita. Pantanjali's Yoga Sutras (the Eightfold Path) are still widely studied and practiced today. The Sutras form the basis of much of the modern yoga movement.

The three major cultural branches of Yoga are Hindu Yoga, Buddhist Yoga, and Jaina Yoga. Within each of these great spiritual cultures, Yoga has assumed various forms

Yoga is the practice of putting the body into different postures while maintaining controlled breathing. It is considered to be a discipline that challenges and calms the body, the mind, and the spirit. Preliminary studies suggest that yoga may be beneficial in the treatment of some chronic conditions such as asthma, anxiety, and stress, among others.

By focusing on the breath entering and leaving your body, you are performing an exercise in concentration. If your mind wanders to other things, your focus on the breath will bring your concentration back. Research confirms that consciously directed breathing can have the following benefits: reduced stress, sound sleep, clear sinuses, smoking cessation, improved sports performances, relief from constipation and headaches, reduced allergy and asthma symptoms, relief from menstrual cramps, lower blood pressure, and emotional calmness.

Yoga for Health

Worldwide, people are reporting wonderful experiences on health benefits of Yoga, the transformation of being, taking you beyond the here and now. In one wonderful session of Yoga, people get to practice a number of things, some Yoga poses (asanas) breathing exercises (pranayama), meditation and chanting. In Yoga you get to learn basic terms like Mudras, Bandhas and Chakras. Best of all, Yoga is fun and relaxing while, at the same time, being delectably challenging to beginners.

Best of all, Yoga is apt for all, regardless of age, color, caste, creed or religion; from the healthiest to the sickest, from the richest to the poorest, from the whitest to the blackest. And here are some of the specific – and immense – benefits of yoga, which include:
* Brings down stress and enhances powers of relaxation
* Boosts physical strength, stamina and flexibility
* Bestows greater powers of concentration and self control
* Inculcates impulse Control
* Helps in rehabilitation of old and new injuries
* Intensifies tolerance to pain and enhancing mental clarity
* Boosts functioning of the immune system
* Enhances posture and muscle tone
* Improves blood circulation
* Results in healthy, glowing skin
* Cleanses and improves overall organ functioning
* Bestows peace of mind and a more positive outlook to life
* Infuses a sense of balance and internal harmony

Pranayam

PRANAYAMA - To Improve Memory Power

Regular practice of pranayama along with asana is helpful for all round development and improvement of the memory power.

Bhastrika, Kapalbhati and Brahmari Pranayama are the best for this. They improve the memory power and cure forgetfulness. Please note that the descriptions below are summaries. Please look up the articles on the specific pranayama for detailed instructions.

KAPALBHATI PRANAYAMA
This pranayama supplies pure life energy to the brain. It increases the blood circulation in the brain and removes blood clots thereby improving the memory power. Other than this, the toxic and foreign substances from the body are evacuated. It cures cold catarrh, sinusitis, allergy, tension and other diseases. It is very useful in cases of phlegm, skin disease, asthma, heart disease, high and low blood pressure, depression, tiredness, laziness, sleeplessness, migraine, joint pain, etc. Obesity, diabetes, constipation, indigestion, gastric problem, disinterest and other disease are cured and it gives vitality. As a result the whole body becomes healthy and disease free.

Method & Video:
Be seated in a comfortable posture. Padmasana (crossed leg) and Vajrasana are the ideal yoga postures to practice pranayama. Place your hands on your knees. Feel relaxed. Focus on your breathing pattern.

Take a deep breath in and then release the breath out. Now inhale slowly and exhale with a great force. Your abdominal muscles should get expanded when you inhale and get contracted when you exhale.

The exhalations should be forceful. This exercise is similar to that of blowing your nose. The process of inhalation and exhalation should be constant. Make sure that while exhaling, you are throwing the air out from the lungs with full force.

Do not take much effort while inhaling the air. Complete the procedure of Kapalbhati pranayama by deep inhalation and exhalation.

You have successfully completed one round of Kapalbhati pranayama. A learner can do 3 rounds of Kapalbhati pranayama by doing 15 exhalations in each round. Take small breaks between each round. You can increase the number of exhalations and rounds of pranayama as per your convenience.

BHASTRIKA PRANAYAM
Health improves when the brain gets pure life energy. The prana and mind become stable, nervous weakness is cured and memory power improves. It cures the tridosha (vata, pitta, kapha) and problems arising from brain. This cures forgetfulness. It improves appetite. It is beneficial in case of low blood pressure, depression, sleeplessness, knee pain, cold catarrh, headache, diabetes, obesity, loss of appetite and asthma.

It cures thyroid and tonsils and other throat related diseases. It strengthens the heart and lungs. It is helpful in case of arousal of kundalini and prana.

Method & Video:
Sit in Padmasana. Inhale with full strength and exhale from both the nostrils as strongly as you can. Repeat inhaling and exhaling. Rest when you are tired or exhale completely after practicing this for 30-40 times.

Now place the hand near the nose and close the left nostril. Breathe from right nostril. Breathe in as much as you can, put Jalandhar Bandh followed by Moolbandh. Stop the breathe for some time. Remove the bandh and exhale from left nostril. This is one cycle of Bhastrika Pranayam. Repeat two to three times.

Caution:
Do not shake the body while inhaling and exhaling. Do not practice it in case of high blood pressure, piles, acidity of perspiration due to heat.

BRAHMARI PRANAYAMA

It cures brain generated problems, tension, worries, anger, sleeplessness, depression and other problems and improves the memory power. It cures anxiety and is useful in case of restlessness, high blood pressure, heart disease etc.

It cures diabetes, obesity, asthma, nervous weakness, and improve the memory power.

It is beneficial in case of gynecological diseases. It cures vata, pitta, kapha and other problems. It is also beneficial in case of headache, cold catarrh, etc.

Method & Video:
Sit in Padmasana and exhale from the nostrils slowly. Then inhale slowly. Inhale as much as you can and while exhaling produce a nasal sound. As if you are trying to produce the ma sound while chanting Om or like the honeybee whirling around the flowers. Produce this sound and exhale. Try to make this sound as sweet as possible. Close the ears with the thumbs in order to block the external noises and keep the fingers on the forehead. Inhale and exhale and produce the sound. Repeat this exercise for five minutes.

Caution:
Do not shake the body while inhaling and exhaling. Do not practice it in case of high blood pressure, piles, acidity or perspiration due to heat.

Improving Memory Power

Miracles of Yoga in Improving Memory Power

When you fail to remember something, which you have read, heard or seen, and cannot remember despite several efforts then it is called loss of memory power or forgetfulness. People of all age groups are suffering due to this problem. There are a number of reasons for this problem. For example, mental tension, excessive mental work or not using memory at all, busy schedule throughout the day, physical and mental weakness or serious head injury.


Yogic exercises are helpful in improving memory power and reducing forgetfulness. Practice the following yogic exercises with the feeling that the memory power is improving and forgetfulness is reducing. Also take a balanced diet and chew you food nicely, as it helps to improves memory. Remember all the things done throughout the day in a chronological order. This exercise will also help improve memory power.

Sarvangasana

Bhujangasana

Yoga Asanas provide excellent strength, both physical and mental. Regular practice of these exercises develops the physical and mental capabilities, which improve the memory power, grasping power and intelligence. Sarvangasana and Bhujangasana are the two main asana for improving memory. Regular practice of these asanas cure all one's physical and mental related problems, and thereby improves the memory power.

Tips for heart health in social situations


With family gatherings, office parties and festival celebrations, we can still enjoy ourselves while practicing a healthy lifestyle. Listed below are tips to maintain heart health when at social gathering.

1. Appetisers anyone?
Among the most heart healthy starters are raw vegetables, particularly broccoli, cauliflower and whole grains because of their high fiber content. Among the most heart healthy dips are hummus, which contains good monounsaturated fats.

2. Carbs beget carbs.
Eating simple carbohydrates doesn't make us feel as full as eating fat, so if you are overzealous in avoiding fats you may overindulge in total calories. When snacking, stick with carbs that contain vitamins and fiber (e.g. oats) rather than those without nutritional value. Consider healthy fat sources including avocados, walnuts and almonds.

3. Choose fish over red meat.
Include fish in your year-end celebration menus. Cold-water fish contain protective omega- 3s, which have been shown to reduce the risk of sudden cardiac death. Among your best choices are wild salmon, sardines and herring (without the cream sauce). Whatever meat you choose, have the gravy or sauce served on the side and limit table salt.

4. Colour is everything
The more colorful the vegetable, the more heart-protective antioxidants contained within. Steaming is better than using the microwave for preserving nutrients. However, over-steaming or boiling will remove many of these heart healthy elements.

5. I'll drink to that.
Red wine and dark beer contain more protective antioxidants or flavonoids than other alcoholic beverages. You can get maximum heart protection with up to 60ml of alcohol daily, the equivalent of two, 300ml glasses of wine, a regular bottle of beer, or 2 shots of spirits.

6. Don't come to the party starving
You'll overindulge. Eating one meal a day slows down the rate at which we burn calories. That is especially important to keep in mind as we age, because our metabolic requirements are reduced by an average of 5 calories daily. Therefore, eat frequently throughout the day but in small to moderate quantities.

7. You can have your chocolate and eat it too!
That is, if it's dark. Pure dark chocolate contains a very high amount of catechins (a heart healthy antioxidant). Enjoy it with black grapes and wash it down with a beverage containing natural cocoa powder or tea, additional excellent sources of these heart healthy compounds.

8. Get in your exercise
Try to work off those extra holiday-season calories. While aerobic activity has been emphasized for maintaining cardiovascular health, recent studies show that walking is also quite effective. One fun way to keep track of your daily activity is to purchase a pedometer. There are about 2,000 steps per mile. Take 6,000-10,000 steps daily to maintain heart health.

9. Have a hearty laugh
Very few things in life are better than a good laugh and it turns out that laughing heartily is good for the heart. One recent study even demonstrated that laughing during mealtime reduces the surge in blood sugar levels. May you enjoy the lighter side of life with family and friends this holiday season.

Breathing Healthy Air

Breathing Easy
Indoor air pollution contaminates the air we breathe every day. Since you draw about 9 out of 10 breaths indoors, it's easy to see why indoor air quality is a top health concern. You typically inhale about two tablespoons of airborne particles a day. These pollutants put stress on your immune system, which can lead to other health problems. The effects of poor indoor air quality on an individual can vary greatly based on age and relative health. However, in general, poor indoor air quality leads to allergy symptoms, respiratory problems, and weakened immune systems. Children are especially susceptible to the health risks of polluted indoor air since their lungs are smaller and they have to take more breaths throughout the day.

Tips to improve indoor air quality
You may not realize it but the air quality in home or business may be worse than you think, especially during the winter months. In the winter, windows are rarely opened and the same stale warm air is usually reticulated throughout the building. Air quality is so poor in fact that some studies have shown that indoor air quality during the winter months is 10 times worse than during other seasons. If you'd like to improve your health, you should start with the air you breathe. Here are 10 things that can improve your indoor air quality.

Decorate with live indoor plants
Plants are nature's way of cleaning air. There are many chemicals which can contribute to poor indoor air quality and many of the chemicals that make us sick are the ones that plants thrive upon and convert to fresh air.

Don't smoke indoors
This tip seems to be a pretty obvious one, but can provide challenges for regular smokers. But there are hundreds of dangerous chemicals in smoke that can be harmful to your health. To protect the quality and freshness of your indoor air you should tell anyone that smokes, to do so outside. Some business's especially bars and restaurants now have areas with ventilation fans that pull contaminants out of the air.

Don't use aerosols
Aerosols can cause respiratory distress in those people with lung disease or asthma. Instead, substitute aerosols with other products that do not disperse themselves into the air or that use a spray bottle instead of using compressed air in a can.

Cleaning your shower curtain and humidifiers
Moist environments encourage the growth of mold. You should replace your shower curtain if it has a large amount of mold on it. If the mold is minimal, you can remove the shower curtain and scrub it with a household cleaner and rinse before re-hanging.

Check plant's soil for mold
If the potting soil your plant is growing in has mold you should repot it. Such mold usually appears as white fuzz. This will help to improve your indoor air quality. To prevent it in the future, be sure not to over water your plants.

Change air filters
To improve indoor air quality, air filters should be changed on a regular basis. It doesn't take long for the filters to fill with dust and other particles. But every particle caught by your filter is one less you'll have to breathe in.

Use ventilating fans
Ventilation fans exist for a reason and that is to ventilate the areas where they exist. They are usually found in kitchens and bathrooms. It couldn't hurt to install them in any area with smoke or fumes such as a garage. In fact lots of billiard halls use them. They should pull unclean air out of your house or building.

Vacuum and dust
It's obvious to vacuum carpets but you should also vacuum other areas such as your furniture and drapes. For these things it might be best to get a smaller hand held vacuum. You should also dust weekly to keep the dust mites at bay. You might want to wear a dust mask while vacuuming because it can actually kick dust up temporarily.

Groom and clean after pets
Shedding hair can be a problem to your air quality, but with better vacuuming and regular grooming you can solve most of the problems. You should also regularly bath your pets and clean their areas or cages. For cats, it might help to move your litter box into an area with less human traffic, like the garage.

Let some fresh air in
It might not be the most pleasant thing to do in the winter, when it's cold outside, but maybe you could open the window while you take a quick trip to the store. You'd be surprised out how big of a difference it makes.

If you follow these steps the air quality of your indoor air will improve dramatically, which will result in you enjoying the indoor environment of your home or business more and the improved health that comes with better air.

Happy Breathing !!

Fighting Depression

Depression is a persistent low mood which makes one feel unable to cope with or face everyday life or the future. Often people feel anxious, worthless, fatigued, irritable and unhappy in situation where they would have been happy, hopeful and optimistic otherwise. These feelings may become more severe, with depression preventing the sufferer from coping with normal life. The good news is that exercise can be as effective in controlling depression as drugs or counseling.

How Exercise Helps
All forms of activity are thought to help, so you need not join a gym or go to a class; walking is a potent medicine, cycling blows the cobwebs away and even gardening is thought to have a huge positive impact on reducing depression. Try to find something you enjoy, jogging, swimming or even dancing, because you're more likely to keep going with it. When you do these, your body produces endorphins or feel-good chemicals which make you feel instantly better and happier.

Exercise removes the build-up of stress hormones which can otherwise cause depression. The benefits of exercise last longer than quick-fixes such as comfort-eating, smoking, or drinking tea or coffee, all of which may contribute to the problem. Exercise gives a feeling of release from problems and gives you a focus by abandoning responsibilities and concentrating on the purely physical.

Diet tips to fight depression
Diet can have a profound effect on physical and mental health, and certain foods have been shown to combat depression. Good nutrition also eases stress and improves sleeping patterns. Here are some tips:

• You should avoid food with lots of sugar and caffeine; they may give you a burst of energy, but they later bring about anxiety and tension because they upset the blood sugar levels in your system.
• Eating the wrong food can bring on the wrong mood.The following can help lift your mood: Avocados are a great source of the mineral selenium, which is full of stuff to stop you feeling depressed. Kiwi fruit has Vitamin C which is important for boosting your immune system. Bananas increase the levels of the chemical serotonin in your body to combat depression. Capsicum stimulates the body, improves the circulation and also releases feel-good endorphins in the brain.
• Dehydration causes tiredness, which is one of the factors that can easily throw people into a depressed state. It stops you feeling hungry. Many people tend to think they're hungry, when they're actually thirsty. Eating when you're dehydrated will cause you to become overweight and people who are overweight are more likely to suffer from depression. Ideally, you should aim to drink at least two liters of water – that's about eight glasses – a day. If you get bored with water, try the odd cup of green tea. It contains high levels of antioxidants that help fight depression and it won't dehydrate you like normal tea, because it contains no caffeine.
• Getting important vitamins and minerals into your body that you might be lacking in can help a lot. A cod liver oil tablet will not only boost your vitamin D levels, but also help your immune system. B vitamins are also crucial for your mental health. B6 is needed to process serotonin, which is the chemical that produces the happy feeling; melatonin, that helps sleeping and dopamine that is vital for your nervous system. A lack of B3 (niacin) can bring on anxiety, while not enough B5 can cause severe depression. Zinc and iron also help to produce serotonin. Fish oil, a source of Omega-3, can help depression, so taking a supplement that contains any, or all of these could lift your mood.

Excuses to Skip Exercise

Its high time to fool yourself by giving lame excuses, to skip exercises. Just Remember, There Are No Good Excuses To Skip Exercising


Time Excuses:
"I will be late for work if I exercise in the morning" or "I have a ton of errands and housework to do tonight"

These excuses essentially stem from a lack of planning. If you prefer to exercise in the morning, but are always running late, set your alarm for a half hour earlier. An early morning workout can really get you energized for the rest of the day! If miscellaneous errands and housework are overtaking your day, try to limit the amount of time that they take by scheduling all of them in one day. Condensing all of these tasks into a single day leaves the rest of the week wide open for exercise and other activities!


Family Excuses :
"I don’t spend enough time with my family" or "My family won't support me with my diet and exercise program"

Many families lead very hectic lifestyles, therefore, it is important that you spend quality time together whenever possible. So why not spend some time exercising with them? Go on a hike, go swimming, or take a walk together in the park after dinner. If your family hasn’t yet jumped on the fitness and nutrition bandwagon, be a good role model for them. Once they see you reaping the benefits of living a healthier lifestyle, they will likely decide to join you.

Work Excuses :
"I work long hours and don’t feel like exercising when I get home" or "I am physically active at my job"
Even if you have worked all day long, it is still important to exercise. Not only will the exercise boost your energy level for the rest of the day, but it will also help you unwind from the stress of the day. Jobs that are physically demanding are often tedious and stressful. It is important to do some exercise that is not work-related in order to work off the tension that builds up during the day. Doing a different type of physical activity may also help prevent your muscles from being so sore from doing a repetitive task all day long.

Emotional Excuses:
"I'm too depressed to exercise" or "I'm bored with my current routine"
Whether you are just feeling down-in-the-dumps, or have actually been diagnosed with depression, exercise may be just what the doctor ordered! Exercising naturally raises the level of the chemical serotonin, which has a direct effect on our emotional state,. If you are bored with your current exercise routine, simply try a new one, or experiment with a variety of routines. If you exercise alone, invite a friend to join you. You could also join a fitness club, which would also give you many exercise options.

Meditation Techniques

Techniques of Meditation

As we discussed yesterday, meditation helps us to relieve our stress & tension.

Meditation is widely recommended as a healthy way to manage stress, and for good reason. It helps to reduce stress and anxiety, relieves complaints like headaches and enhances your immunity.

Meditation helps to make you lighter & face the entire day with a new vigour & challenge. Today, we shall discuss on various techniques of meditation.

You may try any or all types of meditation & finally use / practice the technique that suits you best.

Majorly herein below are some of the Types or Techniques of Meditation:

• Breathing Meditation / Watching your Breath: Relax in a straight seated position or whatever position works best for you, close your eyes and start to pay attention to your breathing. Breathing through your nose gets your diaphragm involved and gets oxygen all the way to the bottom of your lungs. Just focus your attention on the air going in and out of your nose, even if your mind wanders here & there, just bring it back to your breath. Doing this for 5-10 minutes initially & gradually increase the time limit as and how you get used to it.
• Empty Mind Meditation: Meditating can create a kind of "awareness without object," an emptying of all thoughts from your mind. The techniques for doing this involve sitting still, often in a "full lotus" (padmasana) or cross-legged position (simple sitting position), and letting the mind go silent on its own. Try it, it may seem to be simple, however as you start doing it, you may find it difficult to empty your mind from thoughts & wandering.. but slowly you would get used to doing it.
• Walking Meditation: In this type of meditation, your entire body is working out. You may want to practice this meditation with your daily morning walk, or if not, you may simply want to practice this in-house, by walking back & forth in your room. Just pay attention to the movement of your legs, concentrate on your breathing and body as you walk, and to the feeling of your feet contacting the ground. When your mind wanders, just keep bringing it back to the process of walking and breathing.
• Mindfulness Meditation: Mindfulness is a form of meditation that, like activity-oriented meditation, doesn’t really look like meditation. It simply involves staying in the present moment rather than thinking about the future or the past. This is more difficult than it seems! Focusing on sensations you feel in your body is one way to stay, focusing on emotions and where you feel them in your body. This type of meditation is also known as vipassana. You can start by watching your breath, and then move your attention to the thoughts going through your mind, the feelings in your body, and even the sounds and sights around you. The key is to watch without judging or analyzing.
• Mantra Meditation: This is a very common type of meditation practiced by many. People find it easier to keep their mind from wandering if they concentrate on something specific. A mantra can help in thi. This is a word or phrase you repeat as you sit in meditation. For eg. the recitation of "Om" repetitively and aloud, can help you concentrate. You can also use any word or phrase that works for you, and can choose to either repeat it aloud or in your head as you meditate.
• Meditating on a Concept: Some meditation techniques involve contemplation of an idea or scenario. An example is the "meditation on impermanence" in which you focus on the impermanent nature of all things, starting with your thoughts and feelings as they come and go. In the Buddhist "meditation on the corpse," you think about a body in the ground, as it slowly rots away and is fed on by worms. The technique is used to guide you to an understanding that your rationalizing mind might not bring you to.
• Spiritual Meditation: Meditation can also be a spiritual practice. (It does not have to be, and certainly isn't specific to any one religion, but can be used as a spiritual experience.) Many people experience meditation as a form of prayer -- the form where God 'speaks,' rather than just listening. Many people experience ‘guidance’ or inner wisdom once the mind is quiet, and meditate for this purpose. You can meditate on a singular question until an answer comes.

Whichever meditative techniques you use, the potential benefits are clear and numerous, making it one of the more commonly recommended stress management practices.

Meditation

Meditation is a mental discipline by which one attempts to get beyond the reflexive, "thinking" mind into a deeper state of relaxation or awareness. Meditation involves turning attention to a single point of reference. Different meditative disciplines encompass a wide range of spiritual or psychophysical practices that may emphasize different goals—from achievement of a higher state of consciousness, to greater focus, creativity or self-awareness, or simply a more relaxed and peaceful frame of mind.


Spirituality, Religion & Meditation
Meditation can be said to be self regulation of attention. The various techniques of meditation can be classified according to their focus. Some focus on the field or background perception and experience, often referred to as mindfulness.

Meditation helps improve concentration & will power. It relieves tension, trauma & rejuvenates the body to face a hectic day ahead.

According to Osho, meditation does not mean a conscious implementation; it means an effortless jump into oneself into the unconscious of the infinite possibilities. Meditation helps to raise the level of one's energy. Meditation brings in a rhythm to the day. Right from the morning you will become attuned, and you will see that the whole day has a different quality. You are more loving, more caring, more compassionate, caring and more friendly, less violent, less angry, ambitious, egoistic.

When to Meditate: Though their is no fixed timing for meditation, it is best done early morning before sunrise, for atleast 15-30 minutes.

Method of Meditation: Hum, moan, groan, sing and sway at the same time. Start feeling that the sound is arising upwards from your throat existential, not meaningful. Enjoy this, that's all. Let it be praise for the rising sun, and stop only when the sun has come up. Dont worry about the external world, who is listening to you & who is not. Just relax & enjoy yourself.

Yoga & Menopause

Yoga For Menopause Relief

Yoga has many benefits for menopause. Learn about some of the types of poses that can be beneficial, and some important points to keep in mind when incorporating them into a practice.

Yoga is not a 'remedy' for menopause - not least because menopause represents a stage of life, rather than an illness. A woman's experience during menopause is completely individual, and yoga is not specific like the drugs of modern medicine. There is no one set series of postures that can make up a remedy for the symptoms of perimenopause.

Yoga is an adaptive discipline that can support the body through the myriad of biological changes it is making. Importantly, it supports our minds and emotions, and allow us to come to a perspective on the inner processes that are happening. Many perimenopausal women have found both the physical and less tangible benefits of yoga helpful at this time.

Backbending postures & exercising is great for lifting energy levels. Forward bends are good for anxiety and stress.

Given that quite active physical exercise had been found to help with menopause, this observation is no real surprise. Ultimately, it depends on what is going on for each woman, and this can vary over time anyway. If you're feeling really tired all the time, restorative poses may be best for that period. However, if you've got more energy, there are a number of yoga asanas that can really help.

Some of the Asanas / yoga poses that can be beneficial include:

• Sarvanga Asana
• Tada Asana
• Ardha Chandra Asana
• Matsya Asana
• Bala Asana
• Gomukha Asana
• Ugra Asana

Whatever poses you incorporate into your daily life during menopause, remember to be flexible. The needs of our bodies change, areas of stiffness change, symptoms change. Learning to respond to this, like the challenges that life can send our way, is the best way to practice yoga to suit your individual needs and physical condition.

Beginner Asanas

The 6 Beginner Asanas

Hatha yoga consists of many asanas with varying difficulty levels. Some of these are designed for more seasoned practitioners, while some are beginner asanas.

When you are new to yoga, it is very wise to become fully competent with the beginner asanas before moving onto more difficult ones.

Today, I would brief you about a few of the beginner asanas / poses, some of which we have already discussed earlier.

1. Yogasana / Padmasana (Lotus pose)


2. Bhujangasana (the cobra / snake pose)


3. Ardakurmakasana (Half tortoise Pose)


4. Shavasana (corpse pose)


5. Tadaasana (mountain pose)


6. Balaasana (child pose)


These beginner asanas are a good starting point for learning Hatha yoga; before long you'll be able to add other beginner asanas, as well as more complicated ones.

Yoga for All

Yoga For Everyone!

Yoga is so popular these days, it's easy to find yoga classes for all kinds of issues and special requirements as well. There are yoga classes for pregnancy, for beginners and even for kids! Numerous books & websites are available for yoga (information, tips, benefits, how to's). Even books on yoga for couples are available .. if you so wish to be with your partner, at times of exercise.

Yoga can be practiced to cure specific physical problems, disorders or deseases such as arthritis, depression, diabetes, blood pressure, spinal problems and many more. Not only this, yoga helps the re-occurance of these problems, if practiced on a continual basis.

Yoga is good for mental well being, and can definitely be practiced by people who are not sick and also those who want to improve their health, strength & body resistance against any desease.

If you're an athlete or fitness enthusiast, you may prefer a more active and strengthening style of yoga so that your body is still physically better off than your competitors.