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Yoga Poses for Osteoarthritis Pain Relief: Precautions and Exercises for OA

With proper medication, adhering to the correct diet and exercising regularly osteoarthritic patients can lead an active life with a controllable amount of pain, stiffness and disability. Exercise helps diminish pain and stiffness significantly, and increases flexibility, muscle strength, and endurance. It helps maintain an ideal body weight and promotes general health.

Osteoarthritis and Yoga: Exercises for Osteoarthritis

Yoga asanas promise to enhance your range of movement, alleviate stiffness and make the joints flexible.
The postures strengthen the muscles that support the joints affected by arthritis.
Yoga also improves cardio-vascular fitness, controls weight and perks up overall body function.
The free flowing movements of yoga make the body light, supple and agile. If you find it difficult to hold a pose, don’t stay I it for long. Instead develop mobility in the joints by moving in and out of the pose with easy flowing movements. You may use props where necessary.
20 to 30 minutes of Yoga, thrice a week is recommended.

Yoga Poses for Osteoarthritis: Virbhadrasana and Trikonasana

There are three yoga postures that are beneficial in the management of Osteoarthritis pain. The yoga postures when performed with the under the guidance of a trained yoga instructor can help reduce edema and swelling and also strengthen the muscles.

Virbhadrasana or Warrior Pose

Warrior Pose for
Osteoarthritis

Virbhadrasana or Warrior Pose engages the thigh muscles and awakens the inner leg from the groin to the ankle.

Stand straight with the feet wide apart. Turn the left foot out.
Now, bend the left knee, such that the thigh is parallel to the floor. Make sure that the knee sits just above the ankle, at an angle of 90 degrees.
Raise your hands up to the shoulders.
Keep the torso straight; turn the neck to the left.
Your gaze should be the fingers of the left hand.
Count 20 and gradually build up to 60.
Repeat for the other side.

Trikonasana or Triangle Pose

Trikonasana strengthens
the Hips

Trikonasana or Triangle Pose strengthens the legs and mobilizes the hips. It starches the torso and allows deeper breathing.

Stand straight with the feet wide apart. Turn the left foot out.
Slide your left hand down the leg and grasp the left ankle.
Raise the right hand and let it go overhead and rest on the ear. The hand must be parallel to the floor.
Your gaze should be straight ahead.
Count 20 and gradually build up to 60.
Repeat for the other side.

Supta Badha Konasana or Bound Angle Pose (Reclining)

Supta Badha Konasana or the Bound Angle Pose (reclining) gently opens the hips and the adductor muscles of the inner thigh.

Lie on the back. You may use a bolster for support.
Bring the sole of the feet together, facing each other, widen the knees and let the heels rest against the perineum.
Let the arms rest beside the body.
Close your eyes.

Precautions Yoga Poses for OA

Special precautions are required if you are a beginner. Here are some of the precautionary measures,

Stop your regimen in case you feel giddy or faint or breathlessness sets in.
Heat application to the affected joints makes exercising easier.
Do not be over zealous. Perform the asanas at a comfortable and steady pace, let the postures be free flowing and fluid; and give the muscles time to relax between two asanas.
Breathe correctly when performing the poses. Do not hold your breath.
Choose those postures that you enjoy the most and make them a routine.

Importance of Breathing Correctly: Pranayama, Deep Breathing and Their Profound Mental, Physical and Spiritual Benefits

No one can live for more than a few minutes without breathing; however, most of the people are unaware about the importance of breathing properly. Improper breathing means you are using only a fraction of the potential respiratory capacity.

Breathing Correctly is

Important for Health

Deep Breathing and Its Significance: Breathing For Health

When you inhale, you take in oxygen in the lungs and it is transported via the bloodstream to every cell within the body. Oxygen is essential for the process of metabolism (i.e. the process wherein the cells breakdown the chemicals in the food to simpler compounds and generate energy). Oxygen rich blood is pumped to all the pars of the body and used in metabolism.

Breathing Correctly Is Very Important

Breath is seen as the outward manifestation of prana or the vital force that flows through your body. By breathing right and exercising control over your breathing, you can control the subtle energies within the body and thus gain full control over your mind.

In yogic breathing exercises (pranayama), the breath is a very important link between our physical and mental aspects. Pranayama strengthens the physical body and calms, clears and steadies our mind. What’s more, pranayama proffers spiritual / pranic benefits as well, helping you attain self realization.

Benefits of Pranayama: Mental and Physical Benefits of Correct Breathing

The benefits of pranayama are overwhelming. Pranayama offers you physical, mental and pranic (spiritual) benefits:

Physical Benefits of Pranayama

Correct breathing comprises of a 3-part movement: first the diaphragm causes the abdomen to expand and fill the lower portion of the lungs. Then, the inter-costal muscles expand and fill the middle portion of the lungs. And finally, the clavicles lift and allow the upper part of the lungs to fill.

Happiness and Tranquility
with correct breathing

The chief physical benefit is a rich and adequate supply of oxygen to all the cells of the body, thus generating efficient functioning.
Metabolic rate is optimal and all the nutrients are assimilated.
Proper breathing helps your body to get rid of all the noxious wastes effectively and detoxifies the body

Mental Benefits of Pranayama

Your brain needs more oxygen than other organs of the body. Deep breathing has always been recommended for optimal stress management. A lack of oxygen to the brain denotes poor concentration, irritability and reduced control over one’s emotions.

Pranayama promises improved concentration and memory and improves attention span.
It increases the ability to deal with complex and difficult situations, without subjecting your body to stress
Correct breathing teaches good emotional control and helps reduce anxiety

Pranic (Spiritual) Benefits of Pranayama and Correct Breathing

The prana is subtle energy; it flows through the chakras and nadis. The chakras are energy centers that are connected to the nadis or channels through which the subtle energy flows.

When the prana is consciously controlled, it is a powerful vitalizing and rejuvenating force.
Once you are able to control your prana, it can be manipulated for self development and healing.
It helps you achieve stillness and tranquility and instills calmness

Improve your Child’s Eyesight Naturally: Dietary Recommendations for Healthy Eyes and Yoga for Better Vision

As per estimates, one in every four children in the United States suffers from undetected vision problem which in turn tends to interfere with the child’s ability to learn. As per the Vision Council of America, only six percent of parents recognize the importance of vision problem and take their kids for annual comprehensive eye exams. Estimates suggest that about seventy percent of the two million school-age children across the United States suffer from some form of visual impairment which tends to interfere with their school performance. Corrective glasses and lens are often used to management of eyesight correction, however prolonged exposure to television and computer screens tend to make matter worse. Diet and yoga are beneficial in improving eyesight and vision naturally.

Bad Eyesight may be responsible
for poor grades

Signs of Poor Vision: Symptoms of Bad Eye Sight

It is vital for parents to be able to identify the signs and symptoms of poor eyesight. Unfortunately, parents tend to get upset with their kids for poor grades at school and fail to understand that their inability to cope up could be attributed to poor vision. It is important for parents to appreciate that almost 70% of learning depends upon the visual acuity of the child. Some common symptoms associated with poor vision include,

Holding the book too close to the face while reading or writing
Squinting or covering one eye while attempting to see distant objects or concentrating on the black board
Clumsiness and daydreaming is frequently observed due to lack of interest in studies due to inability to read or write easily
Constantly rubbing the eyes
Tilting the head on one side
Severe headaches, especially when studying, reading or writing

Diet for Better Eyesight: Top foods for Healthy Eyes

Green Vegetables are
a good source of Vitamin A

Vitamin A is one of the crucial vitamins that is important for healthy eyesight. Including foods containing Vitamin A is crucial to ensure healthy eyesight. In addition other vitamins and nutrients are required to maintain healthy eyesight.

Spinach and other green leafy vegetables like parsley, turnip, etc are loaded with Vitamin A and play a crucial role in improving eyesight
Cold water fish contains several essential vitamins and minerals that prevent drying of the eyes
Soy is rich in proteins and should be included in the diet
Eggs, Onions, Garlic, etc are loaded with anti-oxidants and prevent eye damage
Nuts like almonds, apricots, avocados, etc contain omega-3-fatty acids that prevent atherosclerosis and improve the circulation of the blood to the eyes. Including these foods in your child’s diet prevents the occurrence of dark floating spots, which can interfere with eyesight. Using olive oil instead of regular refined oil is also beneficial for eye health and enhancing vision.
Blue berries and grapes are also loaded with vitamins and help improve night vision

Yoga to improve Vision: Natural Tips to improve Eyesight

Yoga has more to do then instilling calmness and tranquility and fighting stress in individuals. Inculcating a habit of regular simple yoga exercises on daily basis can be beneficial to your child’s health in general. Here are a few suggested yogic exercises to improve eyesight,

Find a comfortable place for your child to sit. Ensure that the posture is erect with the neck and the back straight. Now ask your child to concentrate on the tip of the nose for about five seconds. Then for the next five seconds ask him to concentrate on a painting or a picture located on a distant wall. Alternate concentration of distant and near objects helps improve eyesight as it strengthens the papillary muscles of the eyes. Ask your child to close his eyes and relax for some time.
Ask your child to concentrate on the third eye (i.e. the area just above the nose between the two eyebrows) without blinking. While doing this ensure that both the eyes are raised and directed towards the forehead. At first your child may complain of pain in the head. Ask him to relax and repeat the exercise after some time.

Diet and Yoga techniques help in improving sight and vision and prevent the occurrence of refractory errors like myopia and hypermetropia in children.

Anti Aging Yoga for the Face: Get Rid Of Wrinkles Naturally with Lion Pose

Yoga postures have an extremely powerful influence on the muscles of the face. Yoga tones the muscles and prevents the occurrence of premature wrinkles as well as staves off their onset appreciably.

Sustained practice of Yoga offers incalculable and innumerable rewards. Not only does Yoga make your body supple and flexible, it calms the mind and helps reconnect with yourself, and slows down ageing considerably.

Here is a Yoga asana that efficiently exercises the muscles of the face, irons out wrinkles and puts a stop to sagging of the skin. Daily practice of yoga will supply your face, head and scalp with a rush of blood and will lend the skin a wonderful radiance.

Lion Pose helps strech the
Muscles of the face

Simhasana or the Lion Pose: Anti Aging Yoga For Face

The lion pose works on your face, neck, forehead and eyes. It is a wonderful Yoga asana and an amazing workout for your facial muscles. You hardly ever use all the muscles of the face and you almost never workout those muscles. This leads to sagging of the skin. The expressive character of this posture will leave you feeling refreshed and revitalized.
The asana:

Kneel on the floor. Incline your body slightly forwards, and cross your ankles. The buttocks rest on your heels.
Keep your palms on the knees. Spread out the fingers wide.
Breathe normally for a few minutes.
Now, open your jaw as wide as possible, and let your tongue roll out.
Roll the eyeballs upwards.
Let the skin on your face become taut.
Hold the pose and make a noise like the lion’s roar.
After 3 to 5 minutes, close your eyes, close the mouth and sit peacefully.
Relax.

How Will Yoga Help get rid of Wrinkles and Slow Down Aging?

Yoga promises to halt the process of ageing or decelerate its onset significantly. Constant practice prevents the unwelcome signs of ageing from becoming apparent. The gentle and fluid movements balance the flow of Prana through your body. With continual practice, you will experience profound peace and inner stillness and aids in the process of weight loss.

Our mind tends to drift off either in to the past or future. Yoga will teach you awareness of your body and focuses on living in the present moment. Living each moment provides undue contentment and joy, banishes anxiety and helps reconnect with oneself. Yoga helps you maintain youthfulness for a long, long time.

Simple Exercises and Techniques for Breast Enhancement: Yoga for Breast Augmentation

Well toned and full breasts with a perfect bust line does wonders to a female’s confidence and self esteem. As per the American Society of Plastic Surgeons, cosmetic breast implants have increased by six folds between over the past decade. In 2001 approximately $699 million were spent on cosmetic breast implants, which are anticipated to have risen to by two folds by 2010. Fortunately there are some simple yoga techniques and exercises that can help in breast enhancement without the need for surgical intervention.

An Introduction to Yoga for Beginners : Health Benefits of Yoga

Yoga helps you to come back to yourself. It helps you truly relax in to who you are. Yoga reminds you who you actually are, but have forgotten because of the tumultuous tornado of a fast paced life.

History of Yoga

Patanjali wrote the Yoga sutra, the first text on the subject of Yoga, 2500 years ago. Patajali defined Yoga as ‘chitta vritti nirodha’, meaning cessation of the turnings of the mind.
The word Yoga comes from the Sanskrit word ‘Yuj’, which means to unite, join or connect. It helps to unify with the supreme power.

Yoga is Very Beneficial
for Health

Hatha Yoga

Hath yoga is the most well known type of yoga; it focuses on strenuous and persistent effort and encourages awareness of the body. The various asanas or poses constitute hath yoga. Hath yoga helps to center you, keep you grounded, brings your mind back to the present and broadens your spiritual boundaries.

Yoga poses or yoga asanas rebalance your body. They bring strength to the weak areas and bring softness to the tight spots. They give you a work out as well as a work in. yoga postures work powerfully on the muscles, bones and internal organs and control the prana or the vital force. Asanas purify and heal the body and the mind and the subtle energy too.

Yoga Poses for Beginners

Here is some simple advice for yoga practice beginners,

Beginners should try simple
poses like the cat pose

Choose easy postures and gradually build up your practice.
Regular practice is the key to success.
Rest well between postures.
Relax your muscles during the poses, rather than making them taut; in particular keep your face relaxed.
Beginners should start off with Taadasana or the tree pose, Trikonasana or the triangle pose, Virbhadrasana or the warrior pose, Uttanasana or the forward bend, and Viralasana or the cat pose.

Yoga Benefits: What Are The Health Benefits Of Yoga?

The health benefits of Yoga are astounding and far reaching. It encompasses the body, mind and the soul. Stress, pollution, emotional upheavals, peer pressures, family demands, financial worries, and physical strain can overwhelm you and derange your body-mind-soul complex. Yoga helps you regain this balance and revitalizes and rejuvenates you.

Yoga imparts an instant feel-good effect.It makes you feel freer and more relaxed, and helps tackle with anxiety, irritability and anger.
Face yoga is used to delay the signs of aging and prevent the occurance of wrinkles and crowfeet
Yoga promises to make your body flexible and supple; it works on the spine and limbers it. Specific yoga postures can effectively manage most spinal and vertebral disorders and disabilities. Yoga impacts our loco-motor system beneficially. It makes the ligaments and tendons more flexible and also reinforces them. The daily practice of yoga prevents stiffness and painful movements and improves the rage of motion too.
Yoga massages your internal organs as well, especially the abdominal organs, thus, boosting
The practice of yoga increases lung capacity and lung power and battles chronic respiratory diseases such as: bronchitis, asthma, COPD, etc.
Yoga enhances stamina and endurance levels appreciably. It also aids in losing belly fat and helps control obesity and excess weight
Yoga is also considered beneficial for a healthy heart
Yoga stills the mind and banishes unnecessary and irrelevant thoughts and emotions. It brings harmony and peace and generates a feeling of complete well being.
Yoga assists you in transgressing the boundaries of mundane life and achieve spiritual awakening.

Yoga Poses for Cervical Spondylosis: Treating Neck pain with Yoga

Cervical spondylosis is characterized by neck pain, pain radiating to the shoulders, back and arms, tingling numbness, ‘pins and needles sensation’ and weariness of the affected side.

Cervical Spondylosis can
be treated with Yoga

Yoga to Cure Spondylosis: Cervical Spondylosis Exercises
The advantages of Yoga are innumerable. Yoga can effectively manage cervical spondylosis and a host of spinal disorders. Nonetheless, slowly introduce the various yoga postures in to your daily routine. Allow a 24 hour feedback time from your body before you increase the intensity of your practice. Also, it is prudent to consult your health care practitioner and physiotherapist before embarking on to the program.

Treatment for Neck Pain through Yoga: Brahma Mudra in Padmasana for Cervical Spondylosis

The neck is the commonest storage spot for our stress and tension. This neck limbering asana is highly beneficial in fighting the nagging symptoms of spondylosis and successfully dispels stress, emotional turmoil and eliminates chaos.

Sit in Padmasana or the lotus pose. Close your eyes.

Padmasana pose
for neck pain treatment

Now, very slowly, turn your head to the left, breathing normally. Move your head really slowly, taking up to 30 to 45 seconds to reach the extreme left.
Gradually, come back to the initial pose.
Now, slowly, rotate your head to the right; and come back.
Thereafter, tip your head backwards very slowly and come back to the staring position.
Then, drop the head down, such that the chin rests on the chest. Return to the staring position.
Do 2 rounds of this asana.

Yoga Asanas and Exercises for Neck: Simple Spine Twist
The spinal twist promises a rush of blood to the spine, thus eliminating pain, discomfort and numbness effectively.

Sit with the spine erect and legs extended forwards.
Bend the left leg, such that the left foot is in line with the right knee.
Place your left palm near the left buttock and let the right hand grasp the left ankle.
Twist your spine backwards on the left side.
Hold as long as comfortable; release and repeat for the other side.
3 to 5 rounds of the spine twist are decidedly helpful for managing cervical spondylosis.

Anxiety Not Always Harmful: Yoga, Aromatherapy and Home Remedies for Treating Anxiety Disorders

As per a latest report by the Global Industry Analysts, the worldwide sales of pharmaceutical drugs related to anxiety are forecasted to grow to $5.9 billion by 2017. Current estimates suggest that U.S. has the highest number of recorded anxiety related cases annually. Anxiety is not all bad and optimum level of anxiety is essential for survival. Home remedies, diet and homeopathy have been found effective in treating anxiety disorders or conditions associated with uncontrollable and abnormal anxiety levels.

Anxiety not always harmful

Psychologists in early twentieth century had described the role of anxiety (arousal) against performance. It was observed that optimum level of anxiety is crucial for performance.

In a recent study published in the journal Nature Neuroscience, researchers from Stanford University try to reconfirm these claims. They observed that individuals with an active anterior insula (a part of the brain) were less likely to suffer from financial losses in future compared to individuals with less active anterior insula. This study reiterated the role of anxiety in rational decision making and improving performance. However, overactive insula was associated with chronic anxiety and phobias.

Anxiety hence should not be treated as all bad condition; but it is important to positively channelize anxiety and prevent an anxiety disorder.

Treating Anxiety Disorder: Yoga and Aromatherapy

Bhujangasana to
treat anxiety

There are various ways to treating anxiety disorder naturally. Yoga, an ancient Indian system of deep breathing and exercising, which has spiritual roots, is considered very beneficial.

Deep breathing exercises like pranayama and meditation tend to have a soothing effect on the mind. It helps declutter negative emotions and thoughts and is effective in reducing stress and anxiety.
Some Yoga postures are considered very beneficial in treating anxiety. These include,

Bhujangasana (also referred to as the Cobra pose) has profound benefits as it enhances concentration and tones up the body. The posture involves raising the upper portion of the body, with the support of the arms, in a typical presentation that represents the “cobra” (the most dangerous and dreaded Indian snake).
Sarvangasana: A posture where the entire body rests on the neck and the upper part of the back and is perpendicular to the ground. This posture inculcates a sense of control and discipline in the body which in turn helps deal with anxiety effectively.

Combining meditation techniques with the use of essential oils have miraculous benefits. Lavender, Sandalwood, Rose, jasmine and cypress essential oil extracts have profound benefit on reducing stress, instilling calmness, aiding emotional stabilization and manage anxiety effectively.

Home Remedies to Treat Anxiety disorder

Home remedies have also been found to contribute equally to the treatment of anxiety disorders. Here are some simple remedies,

Milk can treat
anxiety disorders

Milk is very effective in treating anxiety disorders. Milk is the only source of Vitamin B12 in a vegetarian diet. In addition milk contains a host of other vitamins and minerals that are effective in soothing the nerves and managing anxiety
Roots of asparagus have been found to be associated with reduced levels of anxiety and stress. The active ingredient of asparagus is ‘Asparosides’ which performs immuno modulatory functions. For several centuries, Asparagus has been used for management of nervous and psychological disorders in Ayurveda.
Licorice tea has a substance known as glycyrrhizin which is about fifty times sweeter than sugar cane juice. It is considered highly protective against anxiety disorders and panic attacks.

Natural Home Remedies, Diet and Yoga Deep Breathing to Cure Chronic Sinusitis

The sinuses are small cavities that tend to get blocked as a result of inflamed nasal passages, more often than not, due to an allergen such as, dust, animal dander or pollen. As the nasal passage gets occluded, the bacteria attack the mucus membrane of the sinus and this causes sinus infection. Certain foods are known to treat sinus infection efficiently. They help alleviate the symptoms of the infection, and also reduce the intensity and frequency of the complaint. Also, aromatherapy and Pranayama have been proved to be significantly helpful in sinusitis.

Sinusitis has emerged as a very common upper respiratory tract disorder that has a tendency to wards chronicity. The following home remedies and natural treatments promise to manage the case successfully.

X ray image of Sinusitis

Chronic Sinusitis Symptoms
By and large, people complain of:

Headaches
Sneezing and nasal discharge
Nose block
Watering of the eyes
Fever and weakness

Sinus Infection Diet and Home Remedy

Garlic: Garlic is an infection fighter. It effectively combats microbial activity and eliminates infection promptly. Soak 2 flakes of grated raw garlic in half a bowl of honey. Let it sit for 2 hours. Consume this mixture everyday, for at least a week.
Ginger: ginger halts the process of inflammation. It clears up the sinuses, reduces swelling and inflammation and drains mucus. Grate half an inch of ginger in a glassful of water and boil for 15 minutes. Consume this decoction, twice daily.
Lime: limes are chockfull of vitamin C. Vitamin C is a powerful anti oxidant that perks up the working of the immune system and makes the body less vulnerable to infections. Have the juice of freshly squeezed lime everyday.

Natural Remedy for Sinus Infection

Steam inhalation is the best natural remedy for sinusitis. It helps to unclog the blocked nasal passages and helps in sinus drainage. Take a bowl of water and let it boil. Bow your head over the bowl of water and inhale the vapors. Inhale the vapors for about 5 minutes. Also, adding a drop of two of essential oils like, Eucalyptus oil or Peppermint oil has miraculous benefits.

Sinusitis Cures: The Complete Breath or Yoga Deep Breathing

Deep Breathing Yoga

The most effective and permanent cure for sinusitis is Pranayama. Pranayama means regulated and controlled breathing. Breathing right helps to improve lung capacity, enhance lung power, and fight respiratory disorders and enhances immunity

1. Sit comfortably, in a cross legged position. Close your eyes.

2. This Pranayama technique is divided in to abdominal breathing, thoracic breathing and clavicualr breathing.

3. Inhale and be conscious of the air entering your abdomen, then your chest, and then the clavicular portion of the lungs. Hold the breath for 2 seconds, then exhale, such that the air leaves the clavicular portion first, then the thoracic and then the abdomen.

info for noobs

Today is the first day of the fall quarter, so I spent a decent amount of time reading introductory messages from classmates, reading about my professor, and looking over the syllabus. What's (possibly) neat is that we don't have lectures to watch/listen to for this class. We're just supposed to read a bunch of stuff and write about it. It could be good. I didn't end up having time to start reading officially for class, but I *did* print up the list of things I'm supposed to read, so I'm halfway there, right?

I also read a sign that I hadn't noticed my previous 2 times at yoga. It was just a few guidelines for new attenders, and thankfully I hadn't broken any rules. Phew!

As a noob teacher, I also read e-mails from people telling me how I should be doing everything differently. Awesome. I know that this is a part of life, and it gives me a lot more compassion for preachers.

The best part of today, though, was that I had the inaugural session of my Bible study with college girls. Tonight it was just me & one student, but we got to have a really good conversation. I really don't care how many show up. I'm going to make myself available & be there consistently, and they can show or not show. Tonight we started reading Ephesians, and being that predestination is mentioned, we got to go off on a great tangent on things we find difficult & how to look at them. It was a good night.

Other than that, I looked at insurance listings to see if a certain chiropractor I want to go to is covered. I actually had 3 in mind: one that I found doing a search for "sports chiropractor" and 2 recommended by the local running store. The one I found searching is covered, so I'm going to try to get into him tomorrow. In addition to my usual back issues, my knee has really been acting up, and now I pulled a muscle in my ribs or something. Yesterday I checked to make sure it wasn't breast cancer, today I checked symptoms of a cracked rib. It's not cancer, fear not, and even if it is a cracked rib, there's nothing to be done about it. I sure as heck ain't resting for long.

Mudras- Yoga of the Hands: Benefits of Shankh Mudra

The Universe comprises of five elements namely fire, air, space, earth and water. In Hinduism and Buddhism, hand gestures or ‘mudras’ have been used to regulate the five elements within the human body. The five fingers represent the five elements with the thumb symbolic of fire, index finger symbolic of air, middle finger symbolic of space, ring finger symbolic of the earth and little finger symbolic of water. Vedic Science and modern science reveals that it is the coordination between these five elements of the universe, within our bodies, which are responsible for effective functioning of the various organs of the body. These mudra positions help activate the dormant energy within the body and keep us healthy and fit.

Understanding Mudras- Yoga of the Hands

Mudras are easy hand gestures. Positioning of the fingers for prescribed periods of time every day, can invigorate the entire body, refresh you, heal diseases, assist in maintaining a healthy and fit body, suffuse you with a feeling of serenity and peace, and lead you on the course of self actualization.

Our fingers have enormous power, and the right positioning of the fingers, has the potential to influence the body’s vital force, and to direct it to the different parts of the body, to bring about balance and harmony.

The Shankh Mudra: The Benefits of Mudras

Shankh Mudra

The Shankh Mudra is an excellent Yoga practice for the entire respiratory tract. It tones up the throat, the airways, and the lungs. Mudra along with Yoga is beneficial to treat chronic conditions like Asthma
At the subtle level, this mudra is calming and soothing. Like the pleasant and restful sound made when air is blown in through the conch, when the Shankh Mudra is placed at the chest and Om (AUM) is chanted, you feel imbued with a sense of complete tranquility and peace. Your entire being is permeated with a feeling of stillness, quiet, and harmony.It is a great de-stressing technique.
The Shankh Mudra is emotionally highly balancing.
Visualizing a pristine beach with clear blue waters, whilst practicing the Mudra, will yield better benefits.
Also, according to the Hindu religion, the conch is blown at all rituals and ceremonies. The significance being, that, when the conch is blown, the air gets purified. Likewise, practicing this Mudra purifies your entire being.

The Mudra Technique: Practicing Shankh Mudra

Encircle the left thumb with the 4 fingers of the right hand.
Let the thumb of the right hand touch the middle finger of the left hand.
This gesture simulates the conch shell, the ‘shankh’.
Hold the mudra in front of your sternum / the breast bone, and chant Om (AUM).
Practicing the Shankh Mudra for 45 minutes, or 15 minutes, three times everyday is strongly recommended.

Effective Treatment for Asthma in Children: Pranayama and Yoga Poses

As per a research paper published in the International Journal of Yoga, pranayama and deep breathing exercises help in improving lung functions, especially when practiced regularly. The study evaluated fifty subjects and observed that individuals, who practiced correct breathing techniques, were found to show higher levels of improvement in Peak expiratory flow rates. Pranayama and Deep breathing exercises are hence very important modalities in the long term treatment plan for Asthma

Asthma is more frequent
in Children

Allergy Asthma: Asthma in Children

Asthma refers to chronic inflammation of the airways, which can be associated with recurring and variable symptoms primarily caused due to obstruction of the air passage. This obstruction is however temporary and reversible in nature. Asthma is often associated with symptoms like shortness of breath and tightness of the chest. In addition wheezing and coughing may also be experienced in some patients.

Though Asthma may affect individuals of all ages, it is more frequently observed among children. Asthma has a higher prevalence in the western and developed countries with seven percent of population of United States and Five percent of the population of United Kingdom affected by the condition.

The factors responsible for asthma include environmental and genetic factors. Allergies to pollen, dust, mite, etc are considered to be prime factors responsible for asthma in children. Family history of asthma plays a crucial role in the onset and progression of the disease in the individual. More and more studies are pointing towards the fact the yoga techniques including deep breathing exercises and pranayama are found to be of greater value in management of asthma.

Yoga Deep Breathing-
Pranayama

Breathing Excercises for Treatment of Asthma: Pranayama Yoga Pose
Pranayama, an important component of the ancient practice of Yoga, has been found to be the most effective form of treatment for asthma, more so, because, it offers long-term and lasting cure.

‘Prana’ is the vital energy or the vital principle, and ‘ayama’ signifies control. Pranayama means breath control. It trains you to breathe in a controlled and regulated manner.

Pranayama plays a vital role in the long term management of asthma. This is how,

Pranayama increases the body’s vitality and gives an incredible boost to the immune processes, thus reducing the body’s susceptibility to allergens. Conscious breathing augments the amount of oxygen reaching the cells, and provides greater energy, by enhancing the cellular processes.
Pranayama increases the overall breathing capacity, and decreases the need and dependence on medications and bronchodilators. It offers a healthy way of life, naturally.
The lung’s power / capacity is enhanced, breathing becomes more relaxed, and an attack of asthma is warded off.

Deep breathing Excercises: Yoga Poses for Treatment of Asthma
The practice of this Pranayama technique. yields significant benefits to an asthmatic. The Yogi deep breathing opens out the chest and the lungs. It enhances the lung capacity to a significant extent.

Make it a habit to practice this technique, first thing in the morning.

The technique:

Sit comfortably, either cross-legged on to the floor, or in a straight-backed chair, keeping your spine erect.
(Remember, that you have to divide your breathing in to 3 phases – abdominal, thoracic, and clavicular, to optimize the amount of oxygen entering in to your lungs.)
For the first phase, inhale, so that the abdomen expands, next, expand your chest, taking in the air, and lastly, let the top most part of the chest (the clavicles or the collar bones) expand, so that the apices of the lungs get filled up.
Hold the breath for a few seconds.
Then exhale, gradually, in the opposite fashion, i.e., let the breath leave the clavicular part first, then the thoracic or the chest is deflated, and then, the abdomen.
Hold the breath for a few seconds, before starting the second round of Yogi deep breathing.
Five rounds of the complete breath are recommended.
It is imperative to ensure that you never forcefully inhale or exhale. That will generate no benefits, and could even be counter productive.

A multi disciplinary approach comprising of deep breathing excercises, dietary modifications and avoidance of allergens can play a crucial role in the management of asthma.

Managing Stress Naturally: Yoga Postures for Stress Managment

Stress is natural and unavoidable. Stress can be physical or mental and is attributed to causes within a person or in their external environment. With modernization and changing lifestyle patterns, the level of mental stress experienced by individuals is increasing rampantly. Mental stress can affect anyone, but there are different ways in which mental stress can be managed effectively. Yoga is an ancient Indian system, which is known to instill peace and harmony within an individual and help them fight stress. Stress Management often requires a multi-disciplinary approach which comprises of dietary modification, lifestyle modifications, yoga and exercise, etc. This article provides insights into management of stress using simple yoga postures which helps an individual to connect to their inner soul and help ward off the detrimental environmental stressors.

Stress can impact
all spheres of Life

Manifestations of Stress: Symptoms of poorly managed Stress

Excess stress can manifest with a wide range of symptoms which can include physical, mental and emotional symptoms. Though an individual has a natural mechanism which helps them manage stress, often excessive stress burden can result in manifestation of the following set of symptoms,

Physical symptoms of stress include muscle pain and increased muscle tension, disturbed sleep, insomnia, severe headaches, gastro-intestinal disturbances and chronic fatigue
Emotional symptoms of stress can include increased levels of anxiety and apprehension, increased restlessness and nervousness, constantly changing mood patterns, elevated temper, and excessive and uncontrollable anger.
Mental Symptoms of stress include depression and irritability with tendency to overeating.

Individuals with excessive levels of stress are also at the risk of excessive consumption of alcohol and tobacco smoking.

Stress Management with Yoga: Yoga Posture to control Stress Naturally

The Brahma Mudra in Padmasana is a wonderful pose that has a deep, soothing and relaxing effect. You will feel a wave of complete relaxation and peace sweep over you. The details of performing the technique are listed below,

Padmasana or the lotus
pose helps improve
concentration and fight stress

Sit in Padmasana (lotus pose). Keep your hands on to your lap.
Close your eyes.
Inhale, and very, very slowly, turn your head to the left. The slower you move, the deeper is the relaxation. (You should be able to count up to 10 -12, when you turn the head.)
Hold for a few second, then exhale and come back to position one.
Then, inhale and turn the head to the right. Exhale and return.
Inhale and tilt the head backwards, slowly and gently. Exhale and return.
Inhale and tip the head forwards, so that your chin touches the chest. Exhale and return.
This completes one round of the asana. 3 rounds are recommended, to experience the healing and soothing benefits.

It’s a good idea to begin your day with the Brahma Mudra, since it clears your mind, and prepares you to handle the day ahead of you efficiently.

Stress and Yoga: An interdisciplinary approach to manage Stress Naturally

It is vital to remember that stress management often works effectively when it is tried with an interdisciplinary approach. Yoga postures are known to instill peace and calm, however when used in combination with other therapies like aromatherapy and dietary modifications the effect of yoga is enhanced considerably.

Including mood foods in the diet can help an individual remain calm and reduce the alteration in the mood patterns. Further aromatherapy is also considered to pacify the mind and when used in combination with yoga, it is known to produce great and beneficial results.

Treating Anger with Yoga:Meditation Technique to Manage Irritability

As per a study published in Medical Science Monitor, in a study conducted on twenty four women, undergoing yoga training for three months, it was observed that the therapy aided in reducing anxiety, stress and depression considerably, compared to the control group. Yoga practice in the Western world is increasing with over 14 million people in the United States practicing yoga on a daily basis

Meditation is beneficial

Yoga and Meditation for Irritability and Anger: How Yoga and Meditation help you?
Irritability and anger are strong destructive emotions.Yoga poses are highly restorative and healing. While meditating on their anti-dote – ‘patience’, will help restore calmness, and make life pleasant for you and for others around you.

Practicing yoga reveals to you just how much of stress and tension you carry in your body everyday.
Remaining calm and tranquil in the face of adversity is a blessing, and you need to develop it.
Buddhism and Hinduism recommends dealing with irritability, impatience, anxiety and anger through meditation.

Yoga Posture to fight Irritability and Anger: Shashankasana
Shashankasana is a yogic posture that can instill patience and calmness in an individual. The steps invovled in the technique are,

Sit down on a yoga mat, in such a way that your buttocks rest on to your toes and the back is upright.
Place your palms on to your lap.
Gently inhale, raise your arms in front of you, parallel to the floor. Then slowly bend forward, so that your forehead touches the floor, hands stretched straight out in front of you.
Stretch the body and relax in to the pose. Don’t strain yourself. You should feel comfortable, while in the pose.
Let the breathing be gentle and rhythmic. Hold the pose for sometime. Feel physical and emotional pains melting away. Then gradually release.

This asana helps the body to become passive, quiet, and serene, and slows down bodily activity. It rejuvenates the body and clears the mind and allows you to completely let go of all negative emotions.
A daily practice of this yoga posture (in the morning when you rise and in the evening, at the close of yet another taxing and testing day), will yield promising and beneficial results.

Meditation to manage Irritability and Anger

Meditation manages Anger

Meditation when used in combination with Yoga therapy can be very beneficial in the management of irritability and anger.

Sit down comfortably on the floor, cross-legged, or on a straight-back chair. Ensure that you won’t be disturbed for 20 minutes.
Focus on to your breath and try to bring peace and calmness in to yourself.
Bring to mind, the last time you flew off the handle, and were really angry with someone. Are you still angry with him? Was it transient irritability exploding in to anger? Did getting angry with him help you? Did it hurt you? Think how you would feel if you could give that person space, no matter how much he irritates you. Try to give up the need to fight, getting offended, or irritated. Feel peace sweep over you.
Gradually come back to the present.
Focus on your breath for a few minutes, then, end the meditation session. Regular practice will reap huge benefits.

This technique will benefit in several ways,

Working on this technique makes you more tolerant towards others
It encourages patience and forbearance
Prevents you from losing your head, whatever may be the provocation
This technique reduces stress to a very great extent
Promotes peace in your relationships.

The healing power of Mudras: Enhance mental health

What exactly are Mudras?

Mudras are simple hand gestures. Simple positioning of the fingers for prescribed periods of time everyday, revitalizes the entire body, heals diseases, aids in preventing a host of disorders, infuses you with a feeling of calmness and peace, and leads you on to the path of spiritual awakening.

Mudras have the potential to alter and influence the body’s vital force, and to direct the vital force to various parts of the body to bring about balance and harmony.

Mudra to energize and rejuvenate you

Apan Mudra

This Mudra is hailed as the ‘energy mudra’. It has the tremendous capability to revitalize and refresh you. It will give you a new lease of life and banish the ill effects of stress.
The practice of this mudra has a significant detoxifying effect. It aids in the elimination of wastes and toxins from the body, and strengthening the body’s defenses.
At the emotional level, the Apan Mudra has a balancing effect on the mind, it calms and composes you, and helps develop confidence.
At the subtle level, the Apan Mudra helps cleanse the aura and paves the way for self-actualization.

The technique:

Sit in Padmasana (lotus pose) or cross legged on a yoga mat or in a straight backed chair (in case you can not squat on the floor).
Bring together the thumbs, the middle fingers, and the ring fingers of both the hands, keeping the index fingers and the little fingers extended.
Place the hands on to your lap.
Close your eyes and try to keep the mind as free from thoughts as possible. Chanting / saying a prayer in the mind, is beneficial for new practitioners. Always be aware of the finger positions, and ensure that the fingers do not bend / relax.
Hold the pose for 45 minutes or for 15 minutes, three times a day.

Daily and sustained practice of the Apan Mudra yields unbelievable benefits. Start with one session of 15 minutes, and then gradually build up to three sessions of 15 minute each. The Apan Mudra acts as a reviver and when practiced in the morning, it keeps you buoyant and active all day long. When practiced in the evening, it de-stresses you and rids you of all the negative emotions that you have accumulated through the day.

Keeping your Heart Healthy with Yoga and Meditation: Yoga Precautions for Cardiac Problems

As per the World Health Organization, cardiovascular ailments contribute to 17 million deaths annually of which about 80% deaths take place in the developing world. As per the British Heart Foundation, 34% of premature deaths in males and 25% of premature deaths in females are attributed to ischemic heart disease. Studies have reiterated the role of yoga and meditation therapy in combating anxiety and stress; however they play a crucial role in keeping the heart healthy.

A healthy Heart

Benefits of Yoga and Meditation: Taking care of the heart

The human heart is a wonderful organ, keeping us alive; and pumping day in and day out, relentlessly. This is how meditation and yoga may be beneficial,

Paying attention to your heart beat will motivate you to take care of yourself better, and teach you to appreciate how important the heart is, and the significance of life. Meditating on subtle body sensations like the heart beat or the pulse increases the mindfulness about your body through the day.
Yoga asanas dilate the blood vessels and thus help to lower the blood pressure. The postures improve circulation and overall vitality.. If stress is responsible for the shooting blood pressure levels, then a regular and sustained yoga practice will definitely be fruitful.
Yoga postures and meditation are preventive therapy. Along with developing the physical body, yoga helps develop psychic spaciousness, and tunes you to the subtle energies. Stay mentally present while you practice yoga. Be reflective.

Yoga posture for a healthy heart

Shashankasana is an essential yoga posture which improves circulation and stimulates the heart

Sit down on a yoga mat, in such a way that your buttocks rest on to your toes and the spine is erect
Place your palms on your lap.
Gently inhale, raise your arms in front of you, parallel to the floor. Then gradually bend forward, so that your forehead touches the floor, hands straight out in front of you.
Stretch the body and relax in to the pose.
Let the breathing be gentle and rhythmic. Hold the pose for some time. Then release.

This asana helps the body to become peaceful and serene, slowly down bodily activity. Additionally, it banishes mental clutter and excessive thinking, thus fighting fluctuating blood pressure levels.

A meditation technique to keep your heart happy!

A meditation session will augment and deepen your mindfulness of your body sensations, thus making you more aware about your body’s needs and wants. It helps you to be grateful to your body, and teaches you the importance of being healthy.

Sit comfortably on a cushion or a straight backed chair. Sit in a quite place where you will have 20 minutes of uninterrupted time.
Focus on your breath for a few moments, gently breathing in and breathing out. Let your body calm down and relax.
Pick a spot on your body, where you can feel the heart beat – temples, wrist, or the chest. Touch the spot lightly, and close your eyes. Focus on the spot.
Now gradually extend your awareness to the various arteries and veins in your body. Imagine the blood circulating through the body. Visualize the heart pumping blood. Concentrate on your body.
Express your gratitude to your heart, resolve to care for it better, and slowly come out of the meditation.

Precaution to take while practicing Yoga for Cardiac Problems

Though yoga is considered to be one of the most safest therapies which attempts to tune the body, there are certain precautions that are needed.

Start slowly and gradually. Don’t overdo yoga postures. A body which is not tuned to yoga postures may not be as agile and flexible and would take some time to adjust
If the blood pressure is too high, it is best to keep the head above the body and not try any of the inversion poses
Finally Yoga therapy when used in combination with dietary restrictions and life style modifications like reducing the consumption of alcohol and quitting smoking will have profound influence on your heart.

Treat Asthma with Yoga Poses:Cure Hyperventilation with Pranayama

As per a report on Global Burden of Asthma, the condition affects over 300 million people worldwide. With increasing urbanization across the globe, the report has estimated an addition of approximately 100 million more cases by 2050. Yoga and Pranayama have emerged as an effective treatment for Asthma, as the western world continues to explore the numerous benefits of this ancient Indian science.


Pranayama is a basic posture

The Benefits of Yoga poses for Hyperventilation: Treating Asthma with Pranayama

Asthma is the process of labored breathing when an individual suffers from shortness of breath. This results in hyperventilation as the lungs attempt to increase the intake of air to provide for the body's demand for oxygen.

Prana signifies the vital energy or the life force, and ayama means control. Thus, pranayama means breath control. It teaches you to breathe in a controlled and regulated manner.Pranayama and alternate nostril breathing are two of the hyperventilating techniques that have several benefits in the treatment of Asthma,

Pranayama and hyperventilation increases vitality and gives a tremendous boost to the immune mechanisms of the body. Pranayama and hyperventilation makes the immune system more mature and aids in effective management of asthma.

Hyperventilating technique and pranayama are conscious breathing techniques which brings oxygen and energy to all the cells in the body and enhances the cellular processes. This improves the overall metabolism of the body and enhances health.

This pranayama and hyperventilating technique has significant beneficial effects on the respiratory tract. Anuloma-viloma, also called nadi-shodhana, greatly enhances lung power. It improves the functioning capacity and working ability of the lungs and the respiratory muscles. It slows down the rate at which one inhales and exhales, thus staving off aging.

Additionally, alternate nostril breathing, peps up the immune system, strengthens the body against allergens and infections, and consequently helps ward off an episode of asthma.

At the subtle level, nadi-shoddhana, purifies the nadis or the channels through which the prana or the vital force flows. It balances the flow of the energy through the body.

The Yoga Pose for Asthma Treatment : Pranayama using Alternate Nostril Breathing Technique For Hyperventilation

Alternate Nostril Breathing

The following are the simple steps of practicing alternate nostril breathing at home,

Sit in padmasana (lotus pose), keeping the back erect.

Fold the index and middle fingers of the right hand on to the palm. Keep the thumb, little and ring fingers straight.

Place the thumb on the right nostril and close it. Inhale through the left nostril.

Then using the little and the ring fingers, close the left nostril and breathe out through the right nostril (release the thumb).

Inhale through the right nostril and exhale through the left. This completes one round of anuloma-viloma.

5 sets of anuloma-viloma are advocated daily, gradually working it up to 10 rounds.

It should also be borne in mind that a regular and sustained practice is essential for the health benefits to be witnessed.