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.

Paschimottanasana

Paschimottanasana - Seated Forward Bend

The basic meaning of this asana is as below:
Pashim - Meaning West
Uttana - Meaning Intense Stretch
Thus, Paschimottanasana, means intense stretch of the west

Though by just looking at the pictures, this may seem tobe an easy pose, it is infact a very difficult pose as the legs have to lie flat on the floor without bend & the trunk has to lie parallel to the legs with your head close to your heels.

People suffering from acute spinal problems, leg & knee problems, asthama must not attempt this asana without consulting your physician.


How to do Paschimottanasana?

1. Sit on the floor with your legs stretched straight in front of you.

2. Breathing out slowly bend forward, trying to touch your feet. Do not bend your knees.

3. If you feel a constriction while bending, straighten up slightly and then try and bend forward.

4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Just bend forward as far as you can go.

5. Hold on to this post for 10-20 seconds initially and gradually increase the period as you start getting a hold on this asana.

6. Exhale, while returning to normal position.


Benefits of Paschimottanasana

1. Helps to stretch back & spine.
2. Gives more strength & flexibility to spine, shoulders, legs & thigh muscles.
3. Stretches the shoulders & hamstrings.
4. This pose if very beneficial for liver, ovaries, uterus & kidneys.
5. Helps to relieve menstrual discomfort.
6. Improves digestion & constipation problems.
7. Helpful for diabetics.