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.

Balaasana

Bala-Asana - The Child Pose

The sanskrit word Bala - Means Child. The posture signifies a small child, thus the name Bala-Asana.

The balaasana is one of the most relaxing Yoga postures and can easily be done by beginners. As part of your Yoga routine it is best to use this as a counter-pose to any posture that stretch the spine backward (such as the dhanuraasana, the chakraasana, the ushtraasana)

How to Do Balasana?

• Sit on your knees with your feet together and buttocks resting on your heels.
• Separate your knees about the width of your hips.
• Place your hands on your thighs, palms down. (This is the same as vajraasana).
• Inhale deeply, then exhale as you bring your chest between your knees while swinging your arms forward.
• Now rest your forehead on the floor, as far as possible
• Bring your arms around to your sides until the hands are resting on either side of your feet, palms up.
• Breath gently as you hold the posture.
• Hold for as long as possible, 60-80 seconds
• Return to upright kneeling position with your back straight and your hands on your thighs.

Benefits of Balasana:

• Balaasana gently stretches and relaxes the shoulders, neck, back muscles and thighs.
• It is good for stomach & digestive organs
• It used to normalize the circulation (after holding certain difficult poses) and to give a counter-stretch to the spine after any backward bend poses.
• It can be done before - or after - any pose, or even on its own.
• It stretches the hips, thighs and ankles gently.
• It helps relieve stress and fatigue, and calms the brain.

Ushtraasana

Ushtraasana - The Camel Pose

The Sanskrit word ushtra means camel. Thus Ushtraasana means the Camel Posture.
Ushtraasana aims at opening up the chest cavity, promoting lymph drainage, sliming the thighs, waist line, hip and activating the Vishuddha chakra or thyroid plexus.

The ushtra-asana is a powerful posture for streatching the spine, back muscles, shoulders and arms. It is best to practice it later in your asana routine after most of the muscles are limber and and you have worked the back and shoulders.

How to Do Ushtraasana?

• Sit up on the knees with the heels of the feet pressed against the buttocks and the calves of the legs flat on the floor.
• Reaching backward, grasp the left ankle with the left hand and right ankle with the right hand.
• Inhale & lift the buttocks off the legs arching the back and thrusting the abdomen forward and tilt the head as far back as possible.
• Hold the posture for the duration of the inhale breath or breath gently through the nostrils while holding the posture.
• Exhale and return to the kneeling position.

Benefits of Ushtraasana

• Ushtraasana increases the lung capacity by expanding the rib cage.
• Work to mobilize the fat tissue of abdomen, thighs and hips.
• Increases the muscular flexibility, mobility of joints and elasticity of ligaments of the spine.
• With gravity pull, blood circulation is boosted in head and hence, sensory organs are activated and helps in curing hair problems.
• Strengthens the arms, shoulders, knees and thighs.
• Massages the kidneys & bladder and gives simultaneous stretch and contraction to posterior and anterior sides of the body.
• Increases blood supply to brain and increases memory, concentration and reduces stress and anxiety levels.
• Helps in cases of insomnia, disturbed sleep, depression, tension headaches.
• Regulates the functioning of the pituitary gland, pineal thyroid, parathyroid and adrenal glands.

Postive Thinking

The Power of Postive Thinking

Of all the yoga & meditation that we talk, the one thing that is foremost is the power of positive thinking. If you are positive you can simply take the world over. Positive thinking is a mental attitude that admits into the mind thoughts, words and images that are conductive to growth, expansion and success. It is a mental attitude that expects good and favorable results. A positive mind anticipates happiness, joy, health and a successful outcome of every situation and action.

Not everyone accepts or believes in positive thinking. Some consider the subject as just nonsense, and others scoff at people who believe and accept it. Among the people who accept it, not many know how to use it effectively to get results. Yet, it seems that many are becoming attracted to this subject, as evidenced by the many books, lectures and courses about it. This is a subject that is gaining popularity.

It is quite common to hear people say: "Think positive!", to someone who feels down and worried. Most people do not take these words seriously, as they do not know what they really mean, or do not consider them as useful and effective. How many people do you know, who stop to think what the power of positive thinking means?

Here, I would like to quote some thought of 'Swami Vivekanand'

Swami Vivekanand said "Allow one to be a lion, if not he will be a fox". His voice is still echoed in the world. Some thoughts, that he particularly emphasized on:

• Power of Self Realisation - He who has known God has become God
• Power of Purity - Be pure. First have power.
• Fearlessness based on spiritual strength = Face the brutes, Face them - they will flee. Weakness is death
• Power of organizing people by dynamism & unselfishness
• Power of faith - Have faith in self & GOD
• Awaken excellence in yourself & in others - Help them to rise abvoe competence. Competence is not necessary.
• Power of Sacrifice & love is service
• Power of positive thinking
• Practical approach to action. Proper critical analysis strengthening the means & proper attention to details. Realising / harnessing human energy through freedom & equality. Equal chance to all. Divine power is within all.
• Power of knowledge for unerring decision - need profound knowledge of modern science, world history, eternal holistic values of living to make right decision & choose action.
• Success by turning all work into worship. Place of work is place of worship. Honestly discharge all your duties . Fruits of work are not in our hand. No duty is ugly. No duty is impure.
• A harmonious combination of western organization and eastern spirituality's value.
• Strength of a visionary.

Healthy Pregnancy

Control your BP for a Healthy Pregnancy

Pregnancy Induced hypertension (PIH) can be devastating, as there is much more alteration in the maternal body than just high blood pressure. Be watchful, and keep a control, with a good & healthy routine.

There are three distinct types of high Blood Pressure, or Hypertension that can complicate pregnancy. Chronic hypertension has minimal impact on pregnancy if controlled well. Pregnancy Induced hypertension (PIH) or gestational hypertension can be devastating, as there is much more alteration in the maternal body than just high blood pressure. Combined, i.e, chronic hypertension + Gestational hypertension is the worst possibility. Following symptoms can be seen in any of these types of hypertension:

- Increase in headache
- Giddiness Visual disturbances
- Protein in the urine
- Exaggerated deep tendon reflexes

Suggestions: You must consult your doctor for modification in drugs and dosages. Bed rest with a Low salt diet. Maintaining peace of mind before delivery. Regular checkups. One of the challenges for an obstetrician is to tell the difference between chronic hypertension and PIH when a patient complains of high BP. In non-pregnant state, the BP should be under 140/90. There is a “gray zone” of what is called pre-hypertension from 120/80 to 140/90 where trouble is brewing, raising the risk of hypertension. In pregnancy, BP tends to be a little lower, anywhere from 90's / 50's to 110’s/70’s. The BP of the patient will usually behave itself, rising only slightly during the course of pregnancy unless there are major changes. Patient with PIH will begin her pregnancy with a normal BP, but it will rise sometime in the third trimester in typical cases, and even earlier in severe cases. The actual criteria before suspecting PIH is a rise in systolic number of 30 and/or a rise of diastolic number (the bottom number) of 15. Eg: A BP that usually runs about 100/60 and then presents as 140/84 would warrant suspicion. The cure is delivery. So, a patient in such a situation has high-risk that commands close attention — often hospitalization.

To avoid any of the above situations, it is always better to begin a healthy lifestyle even before you have conceived. And if you are pregnant already, its never to late, why not start with meditation, keep your cool, do some light yoga asanas prescribed for lowering your BP levels. Remember, a healthy mind & healthy body can be very conducive to give birth to a healthy baby. So start on with a good health routine, go through tips for a healthy pregnancy & prenatal yoga for pregnancy, read good books & keep your mind free from all the troubles; After all you are going to be a mother now.. Keep Smiling & Pass on your smiles to your baby too !

Controlling Hypertension

Control Hypertension / BP for a Healthy Life

Hypertension is not necessarily caused due to stress and strain. It is a disease like any other and needs to be managed through medication & regular exercise routine.

Hypertension generally does not have any symptoms and is difficult to detect. In severe hypertension, following symptoms may occur: Headache, Nose bleeding Blurred vision High BP is transmitted to the filtering units of the kidney and causes damage, which eventually leads to impaired filtration and chronic kidney disease.

Effective control and maintenance of BP at 120/80 is essential to prevent and slow down progression of kidney disease. However, kidney disease also causes hypertension, thus making the kidney a victim as well as a cause of hypertension. Symptoms of kidney disease: Swollen feet High blood pressure. Symptoms of advanced kidney disease Fatigue Poor appetite Difficulty in breathing Weight loss. Most patients discover about hypertension when they undergo a routine clinical examination It’s important to check BP regularly. All newly detected patients should have an assessment of kidney function which includes Blood tests for urea and serum creatinine estimation Urine tests for protein/albumin excretion. It would be helpful if laboratories in India started reporting eGFR (estimated glomerular filtration rate –calculated on the basis of age, body weight and serum creatinine).


Myth: Hypertension is always caused by stress or physical activity or strain
Fact: Hypertension is not necessarily the natural consequence of stress and strain. Stress and strain are a routine part of life and may slightly aggravate pre-existing hypertension.

Hypertension is a disease like any other and needs to be controlled through medication & a very regular cardiovascular exercises & reducing hypertension.

Remember weight control plays a very important role in controlling high blood pressure. So if you are running the risk of a high weight, its important to start on a weight loss routine before its too late.

Have a healthy lifestyle for a healthy life.

Matsyasana

Matsya-asana - The Fish Pose

The word Matsya, in Sanskrit means fish. Thus this posture de posture. It is called fish, as this position fills the lungs with air, improving the ability to float in water. Matsyasana gives a backward stretch to the cervical thoracic, and lumbar regions of the spine and the chest fully. This asana gives maximum benefit when performed after the Sarvanga Asana (Shoulderstand Posture).

There are two methods of doing this asana. One is folding or turning back the head and neck area combined with the lotus posture (Padma Asana). The second easier method is without the lotus posture and can be practiced by any person.

How to Do Matsyasana?
1. Lie flat on the back in the shava-asana. alternatively, you may start by sitting in The Lotus Pose or Padmasana.
2. Keeping the buttocks on the floor, inhale and raise the head, shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.
3. Raise the elbows off the floor bring your hands up just below the chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.
4. Return to the shava-asana.

Benefits of Matsyasana
1. The matsyaasana creates a great expansion and stretching of the chest which helps relieve upper respiratory congestion as well as benefits the heart.

2. Additionally, the sinus are drained and opened from the inversion of the head, stretching of the neck and pressure placed on the top of the head.
3. The thyroid and parathyroid glands are stimulated as well.

Shirshasana

Shirshasana - The Headstand Pose

This is a posture in which the body is completely inverted, and held upright supported by the forearms, while the crown of the head rests lightly on the floor. It is known as the king of yoga asanas. This asana has the highest difficulty level. Beginners must be under the guidance of a yoga-guru, even to begin this posture. Consult with a qualified yoga instructor before attempting Shirshasana. This is an advanced pose and should not be attempted until one has practiced a good deal of the less demanding asanas such as forward and backward bends, twists, etc. and developed a good deal of muscle strength in the neck, back, and shoulder regions. Breath control and balance are also essential.

Practitioners of yoga believe that, like most inverted positions, the practice of Shirshasana increases the flow of blood to the brain, improves memory and other intellect functions. It is believed to rejuvenate the body and mind and regulate the flow of energy (prana) in the body.

However, this posture is not recommended for persons suffering from high blood pressure, heart palpitations, glaucoma, detached retina, conjunctivitis, brain disease, brain injury, menstruation, obesity, neck injury, and back injury. Also if you are pregnant, consult with your physician or qualified yoga instructor before doing this pose. This pose must be exited immediately if one is about to cough, sneeze or yawn.

How to do Shirshasana?
1. Kneel down and grab your elbows with your hands.
2. Keep the elbows where they are and interlock the fingers in front of you.
3. Elbows and hands now form an equilateral triangle.
4. Place the very top of your head on the floor with the back of your head resting against the fingers.
5. Straighten the knees, raise your hips, your body now resembling an inverted V. The weight should be about equally distributed between your head/arms and the feet.
6. Keeping your knees straight as much as possible, walk with little steps, bringing your feet as close as possible to your head. This will shift the weight from the feet onto the head/arms.
7. Keep your back as straight as possible to prevent your neck from arching.
8. Bend the knees keeping them close to the chest and your feet close to your buttocks. Shift the hips to keep your balance.
9. Keep your knees bent and point them to sky.
10. Now and only now straighten your legs. Keep your feet relaxed. Make sure that the head is supporting no more than 10% of your body weight, the rest being applied on the elbows. At first hold it for 5 seconds. Increase gradually to 2-3 minutes.

Benefits of Shirshasana
1. Brings fresh blood supply to the brain.
2. Rests the heart by using gravity to stimulate veinous return
3. Relieves pressure from the veins in the lower body (varicose veins)
4. Encourages deeper breathing, therefore strengthens the lungs and increases one's vitality
5. Relieves pressure in the lower back
6. Improves physical balance
7. Helps overcome fear & improved concentration
8. Improves memory grasping power & sharpens sensory organs
9. Improves mental balance

Halaasana

Hala Asana - The Plough Pose

The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.



Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.

How to do Halaasana?

1. Lie flat on the back in the shava-asana.

2. Inhale & Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.

5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.

6. Reverse the steps to return to the shava-asana.


Benefits of Halaasana:
1. Like sarvanga-asana all the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility.

2. People suffering from leg cramps will find great relief by doing hala-asana.

3. Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to relieve gas and stimulates a sluggish digestive system. Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, parathyroid and lungs.

4. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.

Chakra Asana

Chakra Asana - The Wheel Pose

In sanskrit, Chakra means Wheel.. Thus the posture signifies the shape of the Wheel and is also known as the Wheel Posture. This asana has the highest difficulty level, hence beginners should wait for the complete body flexibility & comfort so as to attain a complete Wheel Posture. Though, slowly & steadily the posture can be attained to perfection.

The chakra-asana is more challenging than any other yoga postures. Don't be discouraged if you are unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

How to do Chakrasana?


1. Lie flat on your back.
2. While exhaling, bend your kneed & bring the feet as close to your buttocks, with soles of your feet firmly flat on the floor.
3. Bend your arms at the elbows & place your palms flat on the floor, directly under each shoulder with fingers, pointing towards the back.
4. While inhaling slowly, begin to raise your head, back & buttocks, off the floor while arching your spine; Continue pressing downwards on the hands and feet while raising your hips & stomach as high as possible.
5. Hold on for the duration of your held-inhaled breath. (preferably - 10-15 counts initially.) Then, slowly exhale & return back to the floor, slide the legs out straight returning to your posture @ step-1.


Benefits of Chakrasana

1. Restores the strength & suppleness to your spine.
2. Strengthens arms, shoulders & upper back.
3. Stimulates the cardiovascular system.
4. Helps regulate blood supply to all parts of the body, most importantly your head.
5. Gives an overall tonic effect to your entire body & refreshes you completely.

Dhanuraasana

Dhanuraasana - The Bow Pose

The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

How to Do Dhanuraasana?
a. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
b. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
c. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
d. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
e. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.


Benefits of Dhanuraasana
a. It restores flexibility to the spine.
b. Regular practice helps to relieve lower back pain

c. Helps to release tension and strain in the upper back and neck area.
d. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all types of digestive disorders and discomforts.
e. Strain or fatigue in the legs is released after a few repetitions.
f. Extended practice will help develop upper-body strength.

Ardhachandrasana

Ardhachandrasana - The Half Moon Pose

The english transliteration of the word Ardhachandra - is Half Moon, thus this posture is also known as The Half Moon Pose.

How to Do Ardhachandrasana?

1. Stand straight, with both feet touching from the heel to the big toe, keeping the back straight and the arms pressed slightly against the sides with palms facing inwards.

2. Bring the hands together at the chest with palms lightly pressed against each other.

3. Inhale and raise the arms straight up keeping the palms pressed lightly together.

4. Arch your body backwards keeping your arms alongside your neck and head, tilt the head backward and hold.

5. Keep your knees straight while holding on to this posture for 15-20 seconds. This duration may be increased with time & practise.

6. Slowly return to the straight standing posture, at step-1.


Benefits of Ardhachandrasana

1. The ardha-chandra-asana is a stretching and balancing pose that benefits the lower back, abdomen and chest.

2. It is equally suitable for use in your stretching routine as well as formal asana practice.

3. This posture also forms part of one of the poses in The Sun Salutation or Surya Namaskar.

Gomukhasana

Gomukhasana – Cow Face Pose

The word “Gomukhasana” is derived from the Sanskrit language. GoMukh – Meaning Face of the Cow, thus in English this would mean a pose resembling “Face of the Cow”. Placing both feet on the ground by the side of the buttocks and keeping the body steady is Gomukhasana.

How to Do Gomukhasana?
a. Sit straight, stretching both legs together in front, hands by the side, palms resting on ground.

b. Fold the right leg at the knee and place it on the ground by the side of the left buttock.
c. Now bring the left leg from above the right leg, place it on the ground by the side of the right buttock.
d. The two soles will remain out towards left and right side.
e. Inhale and stretch your right arm straight out to the right, parallel to the floor. Rotate your arm inwardly; the thumb will turn first toward the floor, then point toward the wall behind you, with the palm facing the ceiling. This movement will roll your right shoulder slightly up and forward, and round your upper back.
f. With a full exhalation, sweep the arm behind your torso and tuck the forearm in the hollow of your lower back, parallel to your waist, with the right elbow against the right side of your torso. Roll the shoulder back and down, then work the forearm up your back until it is parallel to your spine. The back of your hand will be between your shoulder blades. See that your right elbow doesn't slip away from the right side of your torso.
g. Now inhale and stretch your left arm straight forward, pointing toward the opposite wall, parallel to the floor. Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back. Lift actively through your left arm, then with an exhalation, bend the elbow and reach down for the right hand. If possible, hook the right and left fingers.
h. Lift the left elbow toward the ceiling and, from the back armpit, descend the right elbow toward the floor. Firm your shoulder blades against your back ribs and lift your chest. Try to keep the left arm right beside the left side of your head.
i. Stay in this pose about 1 minute. Release the arms, uncross the legs, and repeat with the arms and legs reversed for the same length of time. Remember that whichever leg is on top, the same-side arm is lower.
g. After some time return to the original position. Next, practise it by changing the position of the legs i.e. by placing the right knee above the left knee.


Benefits of Gomukhasana
1. The practice of this Asana removes pain in hip and lower extremeties.
2. This asana helps in making the spine straight.
3. This, Asana is very useful in arthritis and piles.
4. This asana is very helpful for the lungs.