tag:blogger.com,1999:blog-56585085219572986112024-03-18T19:52:02.960-07:00JUST YOGA LEADS HEALTHY LIFEYOGA - A Healthy Life. To know more on yoga asanas, mudras and postures please visit below linksChittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.comBlogger40125tag:blogger.com,1999:blog-5658508521957298611.post-73771406759314903502020-10-22T10:29:00.000-07:002020-10-22T10:29:31.156-07:00<h1 style="text-align: center;"><span style="color: #990000;">New You Tube Channel For all House Wife</span></h1><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">Hello friends, </span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">This is my new you tube channel for all house wife. Kindly take a took and pass your comments.</span></div><div><br /></div><div><span style="color: #990000;"><b>https://www.youtube.com/channel/UCEYENR9SgA7eUJIawfWQi0g</b></span></div><div><span style="color: #990000;"><b><br /></b></span></div><div><span style="color: #990000;"><b>https://www.youtube.com/watch?v=0l49FajX6pI</b></span></div><div><br /></div><div><span style="color: #990000;">Kindly go through my channel videos, subscribe and let me know what videos you need from me so that i can post and help you to know things better.</span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">Its been long time since I posted new stuffs in blog. I became little busy with my family. Hope all are doing good in this corona situation.</span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">Waiting to post many more videos in you tube as per your request. All my friends and followers you are all welcome to ask me anything. I can share with you whatever you need for your healthy life.</span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">Once again thanks for your support an encouragement to do things in a better way.</span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;">see you bubyeee...</span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;"><br /></span></div><div><span style="color: #990000;"><br /></span></div>Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-42497401345599721852019-04-01T23:50:00.000-07:002019-04-02T00:43:07.951-07:00INCREASE YOUR TESTOSTERONE, SPERM COUNT<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;"><span style="font-family: inherit;"><span style="color: #660000;"><span class="ILfuVd"><b>SEXUAL PROBLEM - BOOST YOUR TESTOSTERONE</b></span></span></span></span></div>
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<span style="font-family: inherit;"><span style="color: #660000;"><span class="ILfuVd">In fact, there is one particular <b>yoga</b> pose that can <b>boost</b> your <b>testosterone</b> levels by as much as 33% after just 2-3 minutes. The Cobra: The Cobra is considered a pose of vitality and vigor in <b>yoga</b> and research now shows that it can actually <b>boost</b> your <b>testosterone</b> levels.</span></span></span><br />
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<span style="font-family: inherit;"><span style="color: #660000;"><span class="ILfuVd"><b>COBRA POSE</b></span></span></span><br />
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<span style="font-family: inherit;"><span style="color: #660000;"><span class="ILfuVd">The Cobra is considered a pose of vitality and vigor in yoga and
research now shows that it can actually boost your testosterone levels.</span></span></span><br />
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<span style="font-family: inherit;"><span style="color: #660000;"><b>How do you do the Cobra pose?</b></span></span></h2>
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</span></span><span style="font-family: inherit;"><span style="color: #660000;">The Cobra is a pretty straightforward yoga posture. Here’s how you do it:</span></span><br />
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<li><span style="font-family: inherit;"><span style="color: #660000;">Start by lying on your stomach with the tops of your feet on the floor. Your legs should be approximately hip width apart.</span></span></li>
<li><span style="font-family: inherit;"><span style="color: #660000;">Now engage your back muscles and raise your head and chest off the floor. Your arms should only be used for support. <b>Never press down with your arms</b>.</span></span></li>
<li><span style="font-family: inherit;"><span style="color: #660000;">As you engage your back muscles and bring your head and chest off the floor, press your pubic bone into the ground.</span></span></li>
<li><span style="font-family: inherit;"><span style="color: #660000;">Remember to breathe slowly through your nose. Hold the pose for 2-3 minutes before returning to the floor.</span></span></li>
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<span style="font-family: inherit;"><span style="color: #660000;"><span class="ILfuVd">Here are the list of simple and easy habits that you can utilize to help increase your testosterone levels. Apart from helping to build muscles, testosterone keeps us healthy. It helps us burn more fat, have more focus and more energy, get better sleep, control our stress, makes us fertile, and much, much more. If you haven’t already seen studies about the lowered levels of testosterone in the 21st century, let me just put out a few facts:<br /><br /> Testosterone levels of men are 25% lower than they were in the 1980s. Your dad had more testosterone that you did.<br /> People are fatter, which means that they have less testosterone as well.<br /> Cell phones are killing your testosterone, and we didn’t have to deal with those until a few years ago either.<br /> Our foods are less nutritious, which means we aren’t producing as much testosterone.<br /> It’s harder to get a job, people make less real income, and we typically work longer hours. All of this leads to more stress, and lowered testosterone production.<br /><br />That’s the reality of it. Fortunately, I’m going to give you habits that you can very easily adapt.<br /><br /> <b><span style="font-size: large;"> Take an ice bath or a cold shower. </span></b>Also known as the “James Bond shower”, studies have proven that taking cold showers (even if it’s just 5 or 10 minutes) leads to increased blood flow, faster metabolism, a boosted immune system, and more. Do a quick google search to see for yourself.<br /><br /> <span style="font-size: large;"><b> Eat 6 Brazil nuts every day </b></span>– 3 in the morning, and 3 in the evening. Brazil nuts have a huge amount of selenium, which has been linked to higher testosterone production. <br /><br /> <span style="font-size: large;"><b> Stop carrying your cell phone in your pocket. </b></span>That radioactive box is killing your sperm.<br /><br /> <b><span style="font-size: large;"> Incorporate slow breathing into your yoga routine. </span></b>The inherent movements of yoga lead to lowered stress levels. In almost every study that I’ve seen, even if other results have been inconclusive, the group in the study that participated in yoga classes multiple times per week reported lowered stress levels and more overall satisfaction with their lives. When you’re stressed, your body produces cortisol, which inhibits testosterone production. Basically – you’re standing on a seesaw when it comes to cortisol production and testosterone production. Choose more on one, or more of the other.<br /><br /> <b><span style="font-size: large;">Do exercises that focus on strengthening your core.</span></b> In a study done conducted in 1974 at the Benares Hindu University, a dozen men with an average age of 23 underwent six months of vigorous yoga training. The poses they started with were cobra, seated twist, wheel, and full lotus, and progressed to locust, bow, shoulder stand, and plow. The end result was an average testosterone production increase of 57%. <br /><br /> <b><span style="font-size: large;">Meditation.</span></b> Less stress means less cortisol, and as we discussed before, this means more testosterone production. If the thought of meditation bores or frustrates you, try sitting in a chair and focusing on deeply breathing in and out of your nose. Relax your shoulders. Think about what you want to accomplish. Be grateful for what you have accomplished, and for the people and other things in your life. Avoid worrying about laundry or bills. Boom. You just meditated.<br /><br /> <b><span style="font-size: large;">Limit your sugar consumption. </span></b>Some sugar is necessary to survive (like sugars found in vegetables), but you don’t need artificial or added sugars to live. Studies have shown that high levels of insulin lead to low testosterone, and insulin secretion is caused by glucose intake.<br /><br /> <span style="font-size: large;"><b> Get around 8 hours of high quality sleep every night. </b></span>Getting an adequate amount of sleep is the best thing that you can do for your health, even more important than dieting or exercise. But it’s also important to get higher quality sleep. More sleep means less stress, fewer cravings (the ones that result from a night of poor sleep), and more recovery time for your body (not to mention countless other benefits), and these are all things that help improve testosterone.<br /><br /> <b><span style="font-size: large;">Minimize your alcohol intake. </span></b>I know that drinking is normally seen as manly by most societies, but the truth is that alcohol is minimizing your testosterone production. It lowers your sleep quality, dehydrates you, and, as a diuretic, robs you of vitamins and minerals (by pissing them out).</span></span></span><br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-59077655482403068542018-11-12T23:52:00.002-08:002019-04-02T00:54:52.548-07:00HOW TO GET RID OF PUFFY EYES AND WRINKLES<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #990000;">The quickest way to naturally get rid of bags or at least reduce their appearance is to do facial yoga exercises. It specifically targets under eye bags and wrinkles. The method is a quick, simple to perform and can be done anywhere.<br /><br />Here’s how to do this quick facial stretch:<br /><br /><b><span style="font-size: large;">Look straight ahead<br />Open your mouth wide making a long “O” shape<br />Look upward without moving your forehead<br />Hold the stretch for 5 seconds<br />Repeat 3 times</span></b></span><br />
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<span style="color: #990000;"><span style="font-size: large;"> </span><br />Other things you can do to get rid of puffy eyes and reduce the appearance of wrinkles in addition to performing the above are:<br /><br /><span style="font-size: large;"><b>Reduce salt intake<br />Sleep on your back<br />Stop smoking<br />Protect your eyes from UV rays<br />Reduce alcohol intake</b></span><br /><br />Is there anything that yoga can’t solve? No, there is nothing. You can find all the solutions for your problems in yoga. For puffy eyes, it is even simpler. The beauty of yoga is that it fixes the cause, eliminating the occurrence of the problem. Asanas that apply pressure to the head and allow fresh blood to gush towards it work wonders for puffy eyes. <br /><br />If you need help choosing the right kind of asana, and the manner of its practice. We got it covered here for you. All you have to do are as follows<br /><br /><b>Yoga Exercises To Reduce Puffy Eyes</b></span><br />
<span style="color: #990000;"><br /><span style="font-size: large;"><b>Paschimottanasana (Seated Forward Bend)<br />Halasana (Plow Pose)<br />Chakrasana (Wheel Pose)<br />Salamba Sarvangasana (Shoulder Stand)<br />Salamba Sirsasana (Head Stand)</b></span><br /></span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com2tag:blogger.com,1999:blog-5658508521957298611.post-66622781509449123352018-10-31T01:42:00.001-07:002019-04-02T00:55:30.459-07:00AFTER LONG GAP IM BACK<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="font-family: "times" , "times new roman" , serif;">Hey Guys</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Hope you all are doing good. Its been long time i was in touch with you people. I delivered my second baby before three years and i am really got held up managing both the kids, my routine work personally and professionally. Just he completed 3 years and i thought why not again ill get in touch with you people to make your life simple, healthy and happy :)</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">From now you can expect updates from me often without fail. Today i thought of posting you some exercise to make you look young all the time. Join with me to know about it more.........</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Follow below things regularly in your life and you see difference in your appearance physically. You loooooookkkk more younger.</span><br />
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<span style="font-size: small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: medium;">First thing you do in the morning as soon as you wake up is you have to drink at least one glass of water in empty stomach which will do lot of magic in your whole day.</span></span></span><br />
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<span style="font-size: small;"><span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: medium;">Second thing you do is sit in your comfortable position and do kabalpathi </span></span></span> <br />
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<span style="font-family: "times" , "times new roman" , serif;"><span style="font-size: x-large;"><b>Importance of practicing Kapal Bhati Pranayama</b></span><br /><br />“When you do pranayama, 80% of the toxins in our body are released through the outgoing breath. Regular practice of Kapal Bhati Pranayama detoxifies all the systems in our body. And the obvious sign of a healthy body is a shining forehead,” shares Dr. Sejal Shah, a Sri Sri Yoga teacher.<br /><br />Kapal Bhati literally translates to ‘the shining forehead,’ and this is precisely what happens with regular practice of this pranayama – a forehead that glows not just from outside, but also an intellect that becomes sharp and refined.</span><br />
<span style="font-family: "times" , "times new roman" , serif;"><br /><b><span style="font-size: large;">How to do Kapal Bhati Pranayama</span></b><br /><br /> Sit comfortably with your spine erect. Place your hands on the knees with palms open to the sky.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;"> <span style="font-size: large;">Kapalbhati Pranayama</span></span><br />
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<span style="font-family: "times" , "times new roman" , serif;"> Take a deep breath in.<br /> As you exhale, pull your stomach. Pull your navel in back towards the spine. Do as much as you </span><br />
<span style="font-family: "times" , "times new roman" , serif;"> <span style="font-size: small;"> </span>comfortably can. You may keep your right hand on the stomach to feel the abdominal muscles </span><br />
<span style="font-family: "times" , "times new roman" , serif;"> contract.<br /> As you relax the navel and abdomen, the breath flows into your lungs automatically.<br /> Take 20 such breaths to complete one round of Kapal Bhati Pranayama.<br /> After completing the round, relax with your eyes closed and observe the sensations in your body.<br /> Do two more rounds of Kapal Bhati Pranayama.<br /><span style="font-size: large;"><b><br />4 tips to be used while practicing Kapal Bhati Pranayama</b></span><br /><br /> The exhalation in the Skull Shining Breathing technique is active and forceful. So, just throw out </span><br />
<span style="font-family: "times" , "times new roman" , serif;"> your breath. Don't worry about the inhalation. The moment you relax your abdominal muscles, </span><br />
<span style="font-family: "times" , "times new roman" , serif;"> inhalation will happen naturally. Keep your awareness on breathing out. Practice this technique at </span><br />
<span style="font-family: "times" , "times new roman" , serif;"> home on an empty stomach.<br /><br /><span style="font-size: x-large;"><b>8 Benefits of Kapal Bhati Pranayama</b></span><br /><br /> Increases the metabolic rate and aids in weight loss<br /> Clears the nadis (subtle energy channels)<br /> Stimulates abdominal organs and thus is extremely useful to those with diabetes<br /> Improves blood circulation and adds radiance to the face<br /> Improves digestive tract functioning, absorption, and assimilation of nutrients<br /> Results in a taut and trimmed down belly<br /> Energizes the nervous system and rejuvenates brain cells<br /> Calms and uplifts the mind</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Kindly follow this and see the change in yourself. It takes just 15 mins of your time in early morning. See the magic and let me know your comments.</span><br />
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<span style="font-family: "times" , "times new roman" , serif;">Thanks Guys</span><br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-50617162726106903382014-04-30T03:32:00.001-07:002019-04-02T01:03:08.965-07:00THYROID PROBLEMS<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #660000;"><b><span style="font-size: x-large;">YOGA FOR THYROID </span> </b></span><br />
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<span style="color: #660000;">Hi Folks</span><br />
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<span style="color: #660000;">I really got held up with my work so dint get time to update my blog for long. I heard many of my friends got this thyroid problem in them in mid of 30s and later age. So just thought of helping those to certain extent with yoga practices which i am aware of. Here you go with the functions of thyroid gland and how yoga helps in curing it. Please refer my other posts to know much better on the poses which are mentioned here.</span><br />
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<span style="color: #660000;">The body's metabolism is regulated by the endocrine system, particularly the thyroid gland. Yoga for hypothyroidism is considered to be effective as it has a positive effect on the organs of the endocrine system, especially by stimulating the parathyroid and thyroid glands. The twisting, stretching, and compressing caused by the yoga poses for hypothyroidism help in providing the endocrine organs with a massage and also improve their functioning.<br /><br /><b><span style="font-size: large;">Yoga poses for hypothyroidism</span></b><br /><br />Yoga is one of the few natural remedies that have shown promise as treatment for hypothyroidism. Different yoga poses have been studied and have been proven to work, although more studies are needed before yoga can be undertaken as a course of treatment for hypothyroidism. The most recommended pose for hypothyroidism is the Sarvangasana (Shoulder Stand Pose). Ancient texts vouch for the efficacy of this pose, and recent studies have also confirmed that this pose really does help in improving hypothyroidism.<br /><br />The steps involved in the shoulder stand are given below:<br /><br />- Lie flat on your back.<br />- Lift your legs as high as possible while your waist is still in contact with the ground.<br />- Now lift up your waist so that your toes go behind your head.<br />- Bring your waist up perpendicular to the ground, so that your neck forms a right angle. Your chin should go into the hollow of your throat and your back should be perfectly straight, with your shoulders bearing the weight of your body.<br />- Hold your waist in position by holding it with both hands and bracing your elbows on the ground.<br />- Now, straighten your legs till they are straight up so that your entire body’s weight is on your shoulders.<br />- Hold this post for as long as possible.<br /><br /><b><span style="font-size: large;">How does yoga help with hypothyroidism?</span></b><br /><br />Unlike medication, yoga does not directly influence the thyroid gland to start functioning better in any way. Most of the benefits that you see will be small and very gradual, and you need to practice these poses over months to see improvement. It has, however, been proved that they do help and that doing these poses does have long-term benefits.<br /><br />This is because these poses promote blood flow to certain regions of the body. This increased blood flow replenishes the organs in these regions, helping them function better. Over time, many organs gain full functionality if they have not suffered irreparable damage. Also, yoga promotes the flow of healing energy in the body. This is the reason why the practice of yogic breathing called pranayama is considered important, and in many cases, pranayama should be adhered to strictly while performing or holding certain postures to gain full benefits. Although not as explicitly detailed as in Chinese medicine, ancient Indian medicine also considers that many illnesses in the body are caused by interruption or blockage of the flow of energy, and pranayama is considered essential in restoring this function. Almost all pranayama procedures are considered good for the thyroid gland, starting from the Single Nostril Breathing to the Lion Pose.<br /><br /><br /><b><span style="font-size: large;">Pranayama for thyroid treatment</span></b><br /><br />Pranayama can be described as the yogic art or the science of breath control. This practice manipulates your breath in several different ways. There are various types of breathing exercises included in Pranayama; these are –<br /><br />Nadi Suddhi or Anulom Vilom (Alternate Nostril Breathing)<br />Kapalbhati (The Breath of Fire)<br />Brahmari (The Bumblebee Breath)<br />Ujjayi (The Victorious Breath)<br /><br />Ujjayi or the Victorious Breath is widely recommended for treating thyroid problems, as this breathing technique clears out the toxins from the body. This practice also enables you to take in enough oxygen to build vital energy.<br /><br />To practice Ujjayi Pranayama for thyroid problems, you need to breathe from your mouth, rather than your nose. Given below are the steps you need to follow for this <br />breathing technique –<br /><br />- Sit in a comfortable yoga meditative pose, like the Sukhasana (The Easy Pose) or the Padmasana (The Lotus Pose)<br />- Draw in a long, deep breath, using both your nostrils.<br />- Exhale thoroughly through your mouth, producing a “HHAAA” sound from your throat<br /><br />Repeat the exercise 5 to 10 times, in one go. Start off by practicing it 3 times a day and gradually build it up to 10. Ujjayi Pranayama should be practiced no more than 11 times a day.</span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com5tag:blogger.com,1999:blog-5658508521957298611.post-56527862932364593462013-10-17T01:21:00.001-07:002019-04-02T00:52:46.892-07:00NECK AND SHOULDER PAIN<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #660000;"><span style="font-size: large;"><b>YOGA FOR NECK AND SHOULDER PAIN:</b></span><br /><br />Everyday activities such as using the computer, driving, or even curling up with a good book can create tension in the neck and shoulders. It’s no wonder that so many of us have persistent discomfort and pain in these areas. Healing Yoga for Neck and Shoulder Pain presents simple, yoga-based practices that you can do at work and at home to release muscle tension for immediate relief.<br /><br />To do away with the ‘pain in the neck’, you have Seven Simple Steps (asanas or yoga postures) that are easy-to-do and won’t eat into your daily busy schedule. The best part of yoga is that it has been into existence for more than five thousand years and it’s still going strong.<br /><br /><span style="font-size: small;"><b>Balasana or child’s pose: </b></span>Kneel on the floor/Place your shin on the floor with toes touching each other. Sit on your heels. With hands by your side, exhale and lay your torso down between your thighs/bend from the waist laying your torso between your thighs. Slowly allow your head to touch the ground. Do as much as possible and don’t strain yourself. Your hands should be resting by the sides of your torso with palms facing upward.Stay in this pose for as far as possible and slowly while inhaling lift yourself back to the same position.Place your hands on your thighs with palms facing the ceiling as in a state of surrender to God. This pose not only relieves you from neck and back pain but also calms your brain. It stretches the hips, thighs and ankles and makes you feel fresh like a child!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2TNOOxP2uFl33V1Z4Qx7QpqlFpif7rL-6Yu3VWcvvWyIeMexW2rgByjn3k-4Q_TALkq2fS6_hgd05qJsLWa5gfhLU9IDlk06PLySfLEiS_fa7sC2i39rALwHQSV-752vv_MdyyjeNa-7W/s1600/Balasana1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="153" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2TNOOxP2uFl33V1Z4Qx7QpqlFpif7rL-6Yu3VWcvvWyIeMexW2rgByjn3k-4Q_TALkq2fS6_hgd05qJsLWa5gfhLU9IDlk06PLySfLEiS_fa7sC2i39rALwHQSV-752vv_MdyyjeNa-7W/s320/Balasana1.jpg" width="320" /></a></div>
<span style="color: #660000;"><br /><b>Natraja Asana or Reclining Twist: </b>Lie on the floor with your back straight. Slowly lift your right leg and bring it over your left leg. While the left leg remains straight, make sure that the right leg makes a right angle on the floor. Stretch your hands either ways and face rightwards. Take few deep breaths, while being in this pose for thirty seconds. Repeat the same with your left leg. While making your muscles more flexible, it takes you to that state of contentment and bliss. Interestingly, this is the dancing pose of Shiva. Feel that Shiva tattva everywhere!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiNtjUDMgdbl7trLGjevE3v0wbKlcXxhKPca3o5Q5LS8McLwVksQpUTMWmXJoYDmoiokcvLVHuupaN6LsmYJMHmrupDwvuV_XZDfTUTQWdpWfHFcT7U88bAaasEnMJw71YJRMz3NpEP-hn/s1600/Natraja+Asana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiNtjUDMgdbl7trLGjevE3v0wbKlcXxhKPca3o5Q5LS8McLwVksQpUTMWmXJoYDmoiokcvLVHuupaN6LsmYJMHmrupDwvuV_XZDfTUTQWdpWfHFcT7U88bAaasEnMJw71YJRMz3NpEP-hn/s320/Natraja+Asana.jpg" width="238" /></a></div>
<span style="color: #660000;"><br /><br /><b>Bitilasana or Cow Pose:</b> Start with your shin placed on the floor and the rest of the body postured in a table-top position (that is with your thighs, torso and hands). Make sure to have your knees directly below your hips and your wrists, elbows and shoulders must be in line, perpendicular to the floor and so should be your thighs. Your torso must be parallel to the floor.Being in this posture, inhale and pull your tummy inwards towards the floor and lift your head upwards. Remain in this posture for a while and follow with the Cat posture (given below).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhibZnBXIgQXbZkvMo_5EPRPBypBqE0R6JXv_B1vTU5LwC7sV-5cVHdyIh9lMbYY7NyMh-RSD4BagP7ArNDPelN5gYnoA_-z4vMXZPdn4QX5zu9jRe-t_mdJRrBr06zsW3LIoWKi0ROmRJ5/s1600/cow+pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhibZnBXIgQXbZkvMo_5EPRPBypBqE0R6JXv_B1vTU5LwC7sV-5cVHdyIh9lMbYY7NyMh-RSD4BagP7ArNDPelN5gYnoA_-z4vMXZPdn4QX5zu9jRe-t_mdJRrBr06zsW3LIoWKi0ROmRJ5/s1600/cow+pose.jpg" /></a></div>
<span style="color: #660000;"><br /><span id="goog_50428295"></span><span id="goog_50428296"></span><span id="goog_50428297"></span><span id="goog_50428298"></span><br /><b>Marjaryasana or Cat Pose: </b>Sequentially, exhale and round your spine towards the ceiling and bring your head inwards. Gently bring your chin towards your chest. Continue these two poses (cow and cat pose) in sequence while you inhale and exhale. Doing this would provide a gentle massage to your spine and belly organs absolutely free of cost, while also relieving you of neck pain! Just for fun, you may imitate the voice of a cow and a cat while doing the Cow and Cat Pose: the feel-good factor!</span><br />
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<span style="color: #660000;"><br /><b>ViparitaKarani asana or Legs-up-the-wall:</b> This one’s simple. Just lay on your back with your legs straight against the wall. Feet must face the ceiling and your legs should be touching the wall. Rest with your arms out to the sides and palms facing upward. Take deep long breaths and breathe out at least fifteen times before you switch to the next pose. This yoga pose gently stretches the back of the neck, relieves mild backache and eases fatigue, helps in avoiding cramps and feet.</span><br />
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<span style="color: #660000;"><br /><br /><b>UtthitaTrikonasana or Extended Triangle Pose:</b> Initially you stand straight. Now separate your legs as much as you can. With your back straight, extend your hands sideward. Inhale and slowly bend towards the right side, with your right hand touching your ankle and your left hand directed upwards. Look at your left hand while you are positioned in this posture. Remain in this posture as long as you can. Remember, not to stretch yourself beyond your limits. The purpose of Yoga is to relieve you from pain, not to give additional pain. Let us see what follows next!</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxdj8I6VGqz5k3R-ZYcz4-UQA8pdl_QKWHkxoMUjT8CeqYCE35duxg2gNUQhz2vsfbs4CC_QlK0UovW4Bx3rFnPHNV19QUCVTw_HJT0w31XK9acri25aLBH9eoPa_r663Jjj3bx3CCDJ4v/s1600/UtthitaTrikonasana.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxdj8I6VGqz5k3R-ZYcz4-UQA8pdl_QKWHkxoMUjT8CeqYCE35duxg2gNUQhz2vsfbs4CC_QlK0UovW4Bx3rFnPHNV19QUCVTw_HJT0w31XK9acri25aLBH9eoPa_r663Jjj3bx3CCDJ4v/s320/UtthitaTrikonasana.jpg" width="320" /></a></div>
<span style="color: #660000;"><br /><br /><b>Savasana or Corpse Pose: </b>Whoa! This one is the simplest of all. This to-do step requires that you do just nothing! It requires the body to be placed in a neutral position. Lie on the floor, straight. Keep your neck and back straight and feet slightly separated. Hands must be by the sides, facing upwards. This is supposed to be the last in the sequence of asanas or yoga postures. Body must be in this position for at least five minutes for deep relaxation to muscles and self.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWE37Vn5NxJVlnLQhuaGvMSnBdGrVO0daoS4K4TQQN3kfO-76CbgPqTiHXEoFNZfnJtmlIYDyLy4BHoHOZFbWcuUzYbdN5VB0wcbP24OybaDKeQHf0yoBUJRgF_kho0zF-OAWgXcofv2B/s1600/Corpse+Pose.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVWE37Vn5NxJVlnLQhuaGvMSnBdGrVO0daoS4K4TQQN3kfO-76CbgPqTiHXEoFNZfnJtmlIYDyLy4BHoHOZFbWcuUzYbdN5VB0wcbP24OybaDKeQHf0yoBUJRgF_kho0zF-OAWgXcofv2B/s1600/Corpse+Pose.jpg" /></a></div>
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<span style="color: #660000;"></span><br />
<span style="color: #660000;">Also i would like to display a video of baba ramdev for neck and shoulder pain. You can do those steps also to get relief from all pains.</span><br />
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<span style="color: #660000;"> </span><br />
<span style="color: #660000;">I hope that you bid your neck pain a goodbye by following these simple yoga poses and live a relaxed, stress free life. Till then happy posing in these yoga poses :).</span><br />
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<span style="color: #660000;"><br />Please get back to me if you have any questions :)</span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-4205519948843738502013-09-29T23:39:00.000-07:002019-04-02T00:56:04.299-07:00YOGA FOR HEARING LOSS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #660000;"><span style="font-size: large;"><b>YOGA FOR HEARING LOSS: </b></span></span><br />
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<span style="color: #660000;">Hello friends<br /><br />One of the users have requested for yoga which will help in hearing loss. I have referred few books and sites for this article. Hope this will help.<br /><br />A low hearing problem could be due to clogged ears or an infection. Yoga can be practiced to cure clogged ears and earaches. Certain yoga postures can even be used to treat acute ear pain. A diagnosis of the main cause of the ear pain should be performed before using any type of medication. If there is an ear infection, then you must first bring about a healing to the infection before using any alternative treatment. An effective yoga exercise for the ears is yoga nidra in which you need to sit cross legged and perform breathing exercises. Another good yoga pose is <b>Bhujangasana (Cobra Pose). </b><br /><br />You can refer the pose <a href="http://yogaandasana.blogspot.in/2011/08/surya-namaskar-there-are-asanas-which.html" target="_blank">here</a>. 7th step in surya namaskar<br /><br />The vision and hearing of an individual is largely dependent on the eyes and ears that receive an excellent supply of blood to the nerves in these two organs. The blood vessels and the nerves that supply blood to the eyes and ears go across or through the neck. Due to stressful lifestyles and hectic schedule sometimes the neck becomes inflexible, and due to this condition the blood supply from the nerves to the eyes and ears become restricted. When the supply of blood is low to the organs, impairment is caused in the functioning of these organs thus affecting their capacity. The positions and poses in yoga help to exercise the neck and enhanced the present condition. Through regular exercise of yogasanas, better eyesight and improved hearing can take place. It is possible that the deficiency in zinc may be causing the problem of decreased hearing. Ensure that you get the right amount of zinc in your diet through nutritional supplements or food such as seafood and lean meat. Supplements containing magnesium and zinc are known to restore stability to the ear, and helping to resolve the problem of hearing.<br /><br /><b>Deep breathing techniques or Pranayama</b> is highly recommended to boost the supply of blood to the various parts in the body. A daily schedule of deep breathing sessions for at least 20 minutes will reveal positive results to all the parts of the body, especially an improvement in the hearing. One particular exercise in yoga known as yawning can help to fight the loss of hearing.<br /><br />Please refer below link for <a href="https://yogaandasana.blogspot.in/2011/08/var-gaq-gaq-gaq.html" target="_blank"><b>pranayam</b></a>.<br /><br />I also read in article like the below yoga exercise had helped few people in sorting out this hearing loss issue. If you feel interesting you can try this out. Its no way going to harm us. All the best :)</span><br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-6502518232003034062013-09-11T22:55:00.001-07:002019-04-02T00:57:13.017-07:00HAIR EXERCISE VIDEO BY BABA RAMDEV<div dir="ltr" style="text-align: left;" trbidi="on">
As per many users request, here is the video on rubbing nails for good blood circulation on your head which helps in growing your hair and prevent hair loss.<br />
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For users who is confused on how to rub your nails please go through this and start rubbing your nails. You can get more info about this exercise when he speaks in this video.<br />
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Check it out.<br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-23057801175518833272013-04-12T02:19:00.002-07:002019-04-02T00:53:32.359-07:00GOODBYE TO HAIR PROBLEMS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #660000; font-size: large;"><strong>Hello Friends,</strong></span><br />
<span style="color: #660000;"></span><br />
<span style="color: #660000;">Hope you are all doing fine. I know most of them are following the hair exercise which i have posted in my article. For people who are not aware of it here you go</span><br />
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<a href="https://yogaandasana.blogspot.in/2012/03/how-rubbing-nails-works-on-lost-hair-hi.html"><span style="color: #660000;">https://yogaandasana.blogspot.in/2012/03/how-rubbing-nails-works-on-lost-hair-hi.html</span></a><br />
<span style="color: #660000;"></span><br />
<span style="color: #660000;">Recently i read in an article regarding this. Just thought of sharing with you people. Below is the article where they have mentioned about this hair exercise.</span><br />
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<span style="color: #660000; font-size: x-large;"><strong>Rub Your Fingernails to Say Goodbye to Hair Problems</strong></span><br />
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<span style="color: #660000;">Balayam, is an alternative reflexology therapy for hair growth which involves rubbing identical fingernails together with some amount of force. Though there are a number of people who believe that this technique really works, it has its own share of critics, too. So, before coming to a conclusion, let’s take a look at some facts about Balayam and also try to debunk some myths as well.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc4llu62LIbu0PeIOy-6CYT5ACMQYqGCLr2gOj3bbf4eJvR5-knZ1cu5S5wNFip6nQUDNPgtvpS2P9t0GiJcJ9MjRtSXQEDGUdoYQWfRG140luObk7WuZuDp9lN4hfQ6QnoKMb8hGaufQk/s1600/Balayam.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: #660000;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgc4llu62LIbu0PeIOy-6CYT5ACMQYqGCLr2gOj3bbf4eJvR5-knZ1cu5S5wNFip6nQUDNPgtvpS2P9t0GiJcJ9MjRtSXQEDGUdoYQWfRG140luObk7WuZuDp9lN4hfQ6QnoKMb8hGaufQk/s1600/Balayam.jpg" /></span></a></div>
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<span style="color: #660000; font-size: large;"><strong>How it works?</strong></span><br />
<strong><span style="color: #660000; font-size: large;"></span></strong><br />
<span style="color: #660000;">Rubbing finger nails for a minimum of 10-20 minutes daily, can make your hair grow again. You should rub all your fingernails except for your thumb, because rubbing thumbnails may cause growth of facial hair. The number of fingernails you rub does not really matter.</span><br />
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<span style="color: #660000; font-size: large;"><strong>What Balayam claims?</strong></span><br />
<strong><span style="color: #660000; font-size: large;"></span></strong><br />
<span style="color: #660000;">Balayam claims that your bald spots will reduce and you can get your normal hairline back. It also claims to prevent hair greying and hair loss.</span><br />
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<span style="color: #660000; font-size: large;"><strong>The science behind Balayam</strong></span><br />
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<span style="color: #660000;">Believers say that there are certain nerve-endings below your fingernails which are stimulated when you rub them together. It is claimed that when you rub your fingernails, you stimulate your brain to send a signal to adult stem cells to revive the dead or unproductive hair follicles. Rubbing fingernails also increases blood circulation to your scalp, which strengthens your hair follicles and in turn prevents hair fall or greying.</span><br />
<span style="color: #660000;">However, no scientific research has been conducted to substantiate these positive claims of Balayam.</span><br />
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<span style="color: #660000; font-size: large;"><strong>Who should avoid Balayam?</strong></span><br />
<strong><span style="color: #660000; font-size: large;"></span></strong><br />
<span style="color: #660000;">People with high blood pressure should not perform Balayam as it may worsen their condition.</span><br />
<span style="color: #660000;">It is also believed that sometimes Balayam may lead to drowsiness, so it is not advisable to perform it during work hours or before driving a vehicle.</span><br />
<span style="color: #660000;">Pregnant women too are advised not to perform it, as it may cause uterine contractions or high blood pressure.</span><br />
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<span style="color: #660000; font-size: large;"><strong>When will the results be visible?</strong></span><br />
<strong><span style="color: #660000; font-size: large;"></span></strong><br />
<span style="color: #660000;">If you are looking to combat hair loss then it will take about 3-6 months, whereas for hair growth you will need to wait for about 6-9 months, depending upon how frequently you rub your fingernails.</span><br />
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<span style="color: #660000; font-size: large;"><strong>What research says?</strong></span><br />
<strong><span style="color: #660000; font-size: large;"></span></strong><br />
<span style="color: #660000;">A research made by Federation of American Societies for Experimental Biology claims that hair turns grey because of a chemical reaction within our body which causes the hair to bleach on its own. This process starts when an enzyme called catalase starts decreasing in our body. Lack of catalase means that hydrogen peroxide cannot be broken down and it starts accumulating in your hair, which in turn lead to grey hair.</span><br />
<span style="color: #660000;">Every person faces hair fall due to different reasons. Some of the factors which can cause hair loss include hereditary problems, hormonal imbalance especially in the case of women, prolonged illness, anaemia, stress, and lifestyle and dietary habits. Balayam cannot address all these problems together and hence its critics opine that it is ineffective.</span><br />
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<span style="color: #660000; font-size: large;"><strong>Our verdict</strong></span><br />
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<span style="color: #660000;">While there are glowing reports about Balayam’s effectiveness, there are a significant number of people who don’t believe in it at all. One positive thing about Balayam is that it does not have any side effects. So, give it a shot without worrying about any side effects and see if it works for you or not.</span><br />
<span style="color: #660000;"></span><br />
<span style="color: #660000;">Hope you enjoyed reading the above article and keep encouraging me to post more updates and thanks for everyone who visit my blog.</span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com4tag:blogger.com,1999:blog-5658508521957298611.post-61551981181727548862013-02-27T00:17:00.000-08:002019-04-02T00:54:20.057-07:00BODY PAIN<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="color: #660000;"><span style="font-size: x-large;"><b>YOGA FOR BODY PAIN</b></span><br /><br />Being in pain can make you want to curl up into an immobile ball, not get up and actually move. Moving around with yoga, however, can be just what you need to lessen the pain. Yoga works on several levels, and for several reasons, to soothe physical pain, Yoga Journal says.<br /><br /><b>Pain Types</b><br /><br />Yoga lessens pain that stems from a number of different causes, according to Yoga Journal. One of the most common is back pain. Other painful conditions ameliorated by yoga include arthritis, the body-encompassing pain of fibromyalgia and aching knees and joints. Pain causes stress which, in turn, worsens the pain by reducing your pain tolerance.<br /><br /><b>Practice</b><br /><br />Yoga works best to reduce pain when you pay attention to three different aspects of your practice, Yoga Journal notes. One aspect is asana, or the yoga poses. The second is a combination of meditation and pranayama, or breath control. The third is sound. Yoga also forces you to pay attention to, and improve, your posture, another remedy for pain.<br /><br /><b>Asana</b><br /><br />Yoga poses, also called asanas, enhance agility and flexibility while they reduce the stress that often accompanies and worsens the pain. They can also unclamp muscle tightness commonly found in back pain, headaches or even carpal tunnel syndrome. Regular yoga practice can make you sleep better, which, in turn, reduces pain even further. Adequate sleep also helps conditions like chronic fatigue and fibromyalgia.<br /><br /><b>Meditation and Pranayama</b><br /><br />Add meditation and breath control, or pranayama, to your yoga practice and you're adding two more tools for pain relief, Yoga Journal says. In fact, the publication touts meditation as yoga's topmost tool for getting chronic pain under control. Those with busy minds and a tough time meditating can prepare by breathing through alternate nostrils, a technique known as Nadi Shodhana. Relax even further throughout your practice by slowing your breath, extending your inhalations and exhalations, and pausing briefly after exhaling.<br /><br /><b>Sound</b><br /><br />Sound can enhance your yoga practice as it works to reduce physical pain, Yoga Journal says. Chanting can lead to deep healing, due to both its emotional, devotional nature and the physical benefits of the sound vibration. Incorporating sounds into your breathing can bring awareness to areas of your body that you are ignoring or avoiding because of the pain. Bringing awareness to these areas lets your breath, and life flow, enliven and help heal them.</span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-23932277350227331692012-08-29T04:25:00.001-07:002019-04-02T00:37:09.875-07:00Yoga Punch<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;"> <b>Yoga with a punch</b></span><br />
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Hi Folks,</div>
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After Long time im back with few interesting information on yoga regarding 2012 yoga new breeds from an article. Here is it for you enjoy :)</div>
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Forget Bikram and Ashtanga, 2012's new breed of yogas is a lot more fun - and fierce. We put fashion blogger Bip Ling and four other writers through their postures ...<br />
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<span style="font-size: large;"><b>KickYoga</b></span><br />
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Getting up early and braving the pouring rain that was crashing on my window was never something that I was going to find easy - especially not with my new St Tropez spray tan. However, when I heard that there was a new martial-arts-cum-yoga class around the corner from my house, I knew I had to check it out.<br />
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Coming in from the rain, I was met by the chic, calming environment that is the Kick Studio in Hoxton. Owner Sophie greeted me with a friendly smile. This morning "Kickasana" was on the agenda. Devised by Sophie and her team for men and women of all fitness levels, this class combines Thai boxing movements with acroyoga and deep stretching - followed by calming meditation.<br />
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We kicked things off with a spot of breathing and visualisation, before limbering up into our yoga poses. But the tough stuff was still yet to begin. Rounds of Thai boxing combinations and flying high kicks certainly took my heart rate up to another level - and far beyond the one you'd usually expect for a little relaxing yoga. Luckily, at the end of the session we wound down with more breathing exercises and meditation.<br />
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The class itself was friendly and enjoyable and I left feeling positive, energised and ready for anything. It certainly kickstarted my day.<br />
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Cost and contact: £10 drop-in (discount packages available) B:02 Micawber Wharf, 17 Micawber Street, N1. 020 7253 8591, kickstudio.co.uk<br />
Bip Ling<br />
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<span style="font-size: large;"><b>AcroYoga</b></span><br />
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There are things most of us imagine we will never do. For me, hanging upside down in a pike position with my shoulders balanced on the feet of a stranger was one of them.<br />
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I've seen this sort of thing done by Cirque du Soleil and been amazed. But actually, it's not as hard as it looks.<br />
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AcroYoga, as this gravity-mocking exercise is known, is a combination of acrobatics and yoga practised with a partner or in groups.<br />
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Indaba in Marylebone is the only yoga studio to offer a weekly AcroYoga class, and while experience of yoga helps, novices are welcome.<br />
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We warm up with sun salutations, before practising headstands to prepare for being upside down for most of the next hour.<br />
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Our teachers, Anna and Bryony, demonstrate how to form each posture move by move, for both the "base" (on the floor) and the "flyer" (balancing on top), and how spotters can rescue anyone who starts to topple over.<br />
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We may be climbing on top of one another but at no point is it scary -although there are a few screams of laughter.<br />
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Cost and contact: £15 drop-in, Sundays 2-3.30pm at Indaba, 18 Hayes Place, NW1, 020 7724 9994, indabayoga.com. Jasmine Gardner<br />
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<b><span style="font-size: large;">Glow Yoga</span></b><br />
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Like most SAD (Seasonal Affective Disorder) sufferers, my motivation to exercise dwindles as the dark days continue. Yoga has long been touted as a way to boost your mood as well as your body but Glow yoga has the added benefit of taking place in a studio lit with anti-SAD lights - and heated by infra-red panels.<br />
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As you enter the Covent Garden studio of Glow Vibes Fitness, it feels comfortingly cosy. Unlike radiators - that only heat the air around us - infra-red panels permeate heat, warming the body from the inside out. Some studies suggest this helps everything from improving circulation and minimising exercise injuries to relieving joint pain and boosting your white blood cell count - even helping to prevent winter viruses.<br />
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The class combines Hatha yoga poses and core-strengthening exercises to flatten abs, improve flexibility and achieve long, lean muscle tone.<br />
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Being the cynic that I am, I was surprised to emerge feeling not only warmer but just a little bit happier too. And there's good news for guys who are too shy (or macho) to try yoga for the first time: the studio is launching a men-only beginners' workshop next month.<br />
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Cost and contact: Free first trial class, then £16 for a drop-in or 10 sessions for £120 at Good Vibes, 14-16 Betterton Street, WC2; 020 7240 6111, goodvibesfitness.co.uk. Bella Blissett<br />
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<b><span style="font-size: large;">BroGa</span></b><br />
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"Get out of my face homeboy" demanded the hip-hop track pumping out of the Gymbox weight-room's large speakers as I walked towards the yoga area. Gymbox claims that its gyms are "anything goes, diva dancing, combat training melting pots of fitness insanity", so delivering yoga - an ancient Indian path to spiritual tranquillity - without seriously damaging its street cred among the hardcore gym-going community was always going to be a challenge.<br />
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"Broga" is Gymbox's solution, presumably a reference to the appeal it will hold for "brothers" rather than to the Malaysian town 50 km south of Kuala Lumpur. Broga, left, is hard, fast-paced and free from the effeminate associations normal yoga has acquired. Before the class I couldn't imagine yoga being physically strenuous but then I realised the trick. Don't let the gap year soundtrack distract you: along with the customary praying and leg-twisting, Broga essentially involves a lot of skilfully modified press-ups, squat-thrusts and planks. It's fun but if you weren't good at those things at school, you won't find this any easier. And in my whole class of 15 people, there were only a handful of brothers in sight.<br />
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Cost and contact: £10 drop-in. Tuesdays 7.30pm, Holborn Gymbox, 100 High Holborn, WC1, 020 7400 1919, and Thursdays 8.45pm, Westfield White City Gymbox, The Village, W12, 020 8735 5090, gymbox.com. Joshi Herrmann<br />
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<b><span style="font-size: large;">YogaDance</span></b><br />
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I have always considered myself way too into "real" sports for yoga, so when was asked to try out YogaDance, I was a bit sceptical. "YogaDance is a unique way of combining free flowing movement with yoga," explained my teacher Katie, from new yoga studio Yotopia. "There is a new understanding of how the body best moves and is trained - using spiral movements, pulsing and repetition, instead of linear and static movements."<br />
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Right, I thought. "But don't worry there is no right or wrong in this class," she added - thank God.<br />
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The class started with floor stretches and standing yoga exercises which gradually built up into free dance. For the first 15 minutes, I tried to reproduce the teacher's exact movements. But as the class progressed I felt more at ease - and my moves started to flow naturally. Which considering I'm French and very self-conscious seemed something of a miracle.<br />
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For beginners who want a first-time approach to yoga, or even experts who want to try a more creative and more spontaneous method of practising it, YogaDance is a fun and relaxingoption. Despite my own reservations I have to admit, I loved it. <br />
£15 drop-in, starts Friday, 7-8.30pm with Richard, and then on the last Friday of each month. St Martin's Courtyard, 13 Mercer Street, WC2, 0333 405 8888, yotopia.co.uk. Marie Winckler<br />
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Hope you people enjoyed reading this article :) WIll be back again with some other amazing and interesting information on yoga... Till then bye friends. take care....</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com2tag:blogger.com,1999:blog-5658508521957298611.post-69872084365227266302012-03-26T01:37:00.001-07:002019-04-02T00:50:34.098-07:00Sun Salutation helps in Weight Loss<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;"><b>SURYA NAMASKAR AND WEIGHT LOSS: </b></span></div>
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Hi Friends</div>
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Many people are confused how come surya namaskar helps in weight loss and one visitor has requested for detailed explanation on each posture's benefits. As per request here i go with the detailed explanation on how surya namaskar helps in weight loss.</div>
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The word Surya means Sun and the word Namaskar means salutation or worship. Surya Namaskar consists of a beautiful set of asana that massages, detoxifies, and stimulates every organ of the human body and brings suppleness to the spine. Surya namaskar offers all the practices of yoga’s seven steps, starting with yamas and niyamas, asana, pranayama, dharana and dhyana in twelve steps. Surya Namaskar uses the physicality of asana practice to embed this message and mental attribute into the practitioner.<br />
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<b>Suryanamaskar can do to your body what months of dieting cannot. And it can do to your mind what no spiritual discourse can. </b><br />
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<span style="font-size: large;"><b>Surya Namaskar and Weight Loss</b></span><br />
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Surya Namaskar is a combo of 12 different asana performed in a series. These 12 positions were accompanied by mantras specific to each that was chanted during the worship. Surya Namaskar offers stretch in every muscle at each position and gives a complete workout to the entire body. If, regularly practiced it can alone result in weight loss and in the muscle toning.<br />
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How Surya Namaskar Results in Weight Loss<br />
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<span style="font-size: small;"><b>Fat Reduction</b></span> – The regular practice of Surya Namaskar helps to burn away extra calories and reduces the body fat without much effort.<br />
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<b><span style="font-size: small;">Eases digestion and combats belly fat</span></b> – The combination of backward and forward movements ensures that your digestive system is on track and helps in curing the constipation and other related digestion ailments as it stretches the abdominal muscles. The regular practice of Surya Namaskar results in losing excessive belly fat and thus gives you a flat stomach.<br />
<span style="font-size: small;"><br /><b>Regulates endocrine system</b></span><b> </b>– Surya Namaskar improves the entire endocrine system and regulates the functioning of endocrine glands resulting in good metabolism and nutrition absorption while eliminating toxins and wastes. Ultimately the body weight remains ideal.<br />
<span style="font-size: small;"><br /><b>Mitigates the Sleeping disorder</b> </span>- Surya Namaskar is an ideal exercise to cope with insomnia and the related disorders. Hence gaining excessive fat due to sleeping disorders is thus removed by Surya Namaskar as it calms the mind and helps to get sound sleep.<br />
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<b><span style="font-size: small;">Promotes blood circulation</span></b> - Surya Namaskar practice effective blood circulation. That keeps the body very energetic and thus helps avoiding weight gain.<br />
<span style="font-size: small;"><br /><b>Provides oxygen</b></span> - It makes you to feel stress free and rejuvenates your mind, as it promotes the circulation of fresh oxygen to your brain.<br />
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<b><span style="font-size: small;">Enhancing strength and flexibility</span> </b>- Regular practice of Surya Namaskar boosts endurance power and thus gives vitality and strength. It also reduces the feeling of restlessness and anxiety. It helps in making the joints and ligaments stronger to carry the body weight without much effort. Daily practice of Surya Namaskar makes body flexible and results in weight loss.<br />
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<b>Helps look young</b> - Sun salutation exercise helps to add glow on your face making your facial skin radiant and age-defying through rejuvenation of the cells in the body. It is the natural solution to prevent onset of the wrinkles on your body.<br />
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From improving your posture, strengthening muscles to whittling extra inches around the waist, the benefits of Suryanamaskar are many, provided you adapt it the right way. A set of 12 fixed, cyclic postures define Suryanamaskar which when performed repeatedly at an easy pace can bring a sense of well being, almost immediately. However, those with a heart condition, arthritis or slip-disk, need their doctor's consent before starting the routine. Suryanamaskar's surging popularity notwithstanding, jumpstarting a schedule is most definitely not the best thing to do for a fitness novice. If you have been gravely out of form in a way that you haven't stretched your muscles in ages, first give your body some time to open up, which you can do with some flexibility and stamina-building exercises before embarking on the more arduous 'Suryanamaskar'. <br />
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And once your body has registered a certain fitness level, you can begin with a set of three Suryanamaskars in the first instance and increase it to five then ten and more depending on your stamina. Anymore than clocking up numbers, it is important to get each posture right, for the very essence of this yogic ritual lies in perfecting every move. To say the least, it can be an uphill task for beginners. But our expert-backed warm-up exercises are sure to make Suryanamaskar less strenuous and ever so graceful. <br />
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1. <b>Neck:</b> Breathe in while you turn your neck to the right and breathe out as you come back to the starting position. Again, breathe in while turning your neck to the left and breathe out in the centre. Repeat this movement thrice. Rotate your neck first clockwise and then anti-clockwise. <br />
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2. <b>Arm and shoulder:</b> Stretch your arms out in front of your chest and move your palms up and down, then sideways. Further on, rotate your fist clockwise and anti-clockwise. To relax your arms, place your palm on your shoulder and move your shoulders first clockwise then anti-clockwise. <br />
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3. <b>Knee:</b> Bend forwards with your palms resting on your knees, join your knees and move forwards and backwards. End the routine by rotating your knees clockwise and anti-clockwise. <br />
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4. <b>Stomach and back:</b> Interlock your fingers over your chest and slowly raise your hands upwards while you breathe in and stand on your toes. Return to Position 1 as you breathe out. Repeat this cycle three times. <br />
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5.<b> Legs and waist:</b> Stretch your legs wide in standing position, touch you left toe with the right hand, then the right toe with the left. Keep your knees straight while you do so. Repeat a few times. <br />
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By now your body is suitably warmed up to begin the Suryanamaskar routine. Here is a step-by-step account of the 12 postures. Don't try this routine on a mat, you are better off on the bare floor or on the grass. <br />
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<b>Posture 1#</b> Stand erect, ideally facing the morning sun. Fold your hands in prayer close to your chest and chant 'Om Suryadevaya Namah' thrice. <br />
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<b>Posture 2#</b> With your hands together raise your arms up in the air while you breathe in. Bend over backwards forming an arch from the hands to your feet. The flexibility of the spine is ensured in this posture. <br />
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<b>Posture 3#</b> Bring your hands down while you breathe out to touch the floor on either side of your feet. In this posture, it is imperative to keep your knees straight as you bend forward from the waist, and your head as close as possible to the knee. This posture helps melt the excess fat around the stomach by aiding digestion. <br />
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<b>Posture 4#</b> While breathing in, put your hands flush with the floor and lower your hips and stretch your left leg back, allowing it to balance on your toes, and your right leg bent in a crouching stance. With your hands firmly on the ground and your arms straight as a die, raise your head upwards to face the sky. This one is for the flexibility of spine and leg muscles, and boosts immunity from diseases. <br />
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<b>Posture 5#</b> As you breathe out, let your hands stay firmly on the ground and push your right leg back parallel to the left. Make sure your feet firmly touch the ground and your hip raised high. With your arms and knees straight lower your head to face your navel. <br />
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<b>Posture 6#</b> Hold your breath as you bring your hips down while keeping your hands and feet in the same position, and stretch your whole body near the floor. With your face downward, bring your chest and knees to lightly brush the floor, and hold your hips slightly high. At this juncture, 8 points of your body are touching the floor - your palms, forehead, chest, knees and toes. <br />
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<b>Posture 7#</b> This posture is a mere extension of Posture 6, in that you breathe in and straighten your arms and lift your chest upward in an arching stance, and your head thrown back facing the sky. Your arms, at this point, carry the weight of your body, with you knees and toes resting on the floor. <br />
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<b>Posture 8#</b> Bring your body back to Posture 5 by raising your hips and lowering your chest and head. Keep your arms and knees straight while you do so, and place your feet flush with the floor. Then lower you head to face your navel. <br />
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<b>Posture 9#</b> As you breathe in, return to a similar position as Posture 4, only this time you will be crouching on the left knee and stretching back your right leg. Place your hands firmly on the ground, and with the weight of your body on your arms move your chest forward and arch your head up to face the sky. <br />
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<b>Posture 10#</b> From here, flow back to Posture 3 while keeping your hands flush with the floor and bringing your right foot side by side with your left one. As you straighten your knee, raise your back to arch in a standing position with your head as close as possible to the knee and your hands on either side of your feet. <br />
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<b>Posture 11# </b>Take a deep breathe and raise your arms up in the air as you straighten your back and gradually bend over backwards, akin to Posture 2. Your knees stay straight all the while. <br />
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<b>Posture 12# </b>Bring yourself to Posture 1 from here with your hands folded before your chest in prayer, and your spine erect, your knees straight and your eyes shut in meditation. <br />
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With Posture 12 you complete one full circle of Suryanamaskar. From here you can flow back to Posture 2 to continue the routine. However, always follow up your Suryanamaskar regime with Savasana, better known as Corpse Pose. In this posture, you lay down on the floor with your legs and arms apart, your palms facing the sky, and eyes deep shut. Breathe in and out heavily and try to focus your thoughts on something happy. Stay on this way for a few minutes and you will feel a sense of calm run down your body like a drug. <br />
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Weight loss is just one consequence; you can so much as put your life together with this ancient yogic tradition.<br />
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For detailed explanation about the pictures of sun salutation postures also called surya namaskar please visit <b>http://yogaandasana.blogspot.in/2011/08/surya-namaskar-there-are-asanas-which.html</b><br />
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Pass more comments and encourage me.<br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com13tag:blogger.com,1999:blog-5658508521957298611.post-64387571050560749742012-03-08T21:36:00.004-08:002019-04-02T00:44:51.536-07:00Hair Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: large;"><b>HOW RUBBING NAILS WORKS ON LOST HAIR:</b></span></div>
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Most of them are confused and excited to know more on how rubbing nails helps in hair growth. As per one of our reader's request i thought i will give more details and explanation on this exercise. Here we go.....</div>
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Nerves below the nail bed are connected to the scalp and regular nail rubbing stimulates blood flow and oxygen to the scalp. Frequent rubbing continuously stimulate the scalp thus rejuvenating hair follicles and enhancing hair growth by controlling DHT (Dihydrotestostrone) resulting denser, thicker and stronger hairs. Balayam even stops graying of hairs. It is also known to soothe head aches and heal neurological disorders of brain.<br />
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To most people Balayam (Ancient Nail Rubbing Exercise) seems like a joke at first but my experience says it's the most effective yoga for hairs. It is the best natural remedy to control hair fall and regain lost hairs. Balayam can be practiced by anybody irrespective of their age and gender. In many cases, it works slowly but gently, gives expected results only after a long regular practice of at least 6-7 months. To get expected results do nail rubbing exercise daily for an hour or in four sessions of 15 minutes each. People with high blood pressure should not practice balayam since it may aggravate their blood pressure.<br />
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<b>Factors</b> responsible for hair problems are:<br />
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Thyroid disorders<br />
Hormonal imbalance<br />
Smoking<br />
Anaemia<br />
Heavy medication<br />
Using hair dye of high ammonium content<br />
Deficiency of vitamin B12<br />
Protein deficiency<br />
Hereditary and old age</div>
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<b>Rubbing fingernails:</b><br />
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Rubbing left and right hand's fingernails with each other is a powerful technique for curing hair fall and increasing hair growth.</div>
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It is a simple yet very effective technique. It is a powerful hair loss solution.</div>
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Besides convenient, quick, powerful and pleasant this technique is relaxing as well as free of cost.</div>
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It is a tried and tested technique and will definitely shows results.</div>
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This is a potent unified solution of hair all problems.</div>
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<b>Procedure:</b><br />
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Fold both your palms inwards and place the fingernails of both hands against each other. Then with regular swift motions, rub them against each other. It is a simple technique and can be done anywhere anytime.</div>
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Rub fingernails for 5-10 minutes twice a day.</div>
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<b>Benefits of fingernails rubbing:</b><br />
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Prevent hair loss<br />
Reverse baldness<br />
Prevent greying of hair<br />
Restore natural colour of hair<br />
Usually it takes 3-6 months to get relief from hair loss, 6-9 months to watch new hair growth and 9-12 months to see prominent re-growth and substantial increase in hair volume.</div>
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<b>Adult stem cells theory:</b><br />
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Adult stem cells are undifferentiated cells, found throughout the body after embryonic development. </div>
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They can make identical copies of themselves for long periods of time and multiply by cell division to replenish dying cells and regenerate damaged tissues for self-renewal and self-healing.</div>
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The adult stem cell has unique ability to heal itself. Whenever a tissue is damaged, adult stem cell are activated to produce new cells that will regenerate the damaged tissues and revitalize the organ.</div>
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The adult stem cells are mostly found in brain, spinal cord, blood vessel, bone marrow, peripheral blood, dental pulp, skeletal muscles, skin, digestive system, retina, pancreases and cornea.</div>
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The stem cells that are located in the bulge of a hair follicle actually cause hair growth.</div>
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Rubbing fingernails stimulates the brain to send the chemical signal to the adult stem cells located near the damaged/unproductive hair follicles.</div>
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The adult stem cells migrate to the base of dead/damaged hair follicle and due to their ability of self-renewing they make new hair follicles and revitalize the damaged follicles.</div>
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Thus by fingernails rubbing one can manipulate the adult stem cells into becoming new hair follicles, and can accelerate the hair growth and revitalize the damaged follicles to revere the hair loss or baldness.</div>
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<b>Reflexology:</b><br />
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In reflexology it is believed that stimulation of certain parts of body will directly affect other parts of body.</div>
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The nerve endings just under your fingernails are directly connected to your hair follicles or scalp.</div>
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By rubbing your fingernails together, the blood circulation in your scalp is activated.</div>
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Thus rubbing procedure increases the blood flow to the scalp and helps in strengthening the hair follicles, which in turn reduces hair fall and premature greying.</div>
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<b>Precautions:</b><br />
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Don't rub your thumbnails because it will accelerate the growth of beard, moustache or facial hairs and soon hairs will start peeping from the ears also.</div>
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Avoid it during Pregnancy; rubbing nails can cause uterine contractions and can elevate blood pressure.</div>
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Avoid in it in some surgical conditions such as acute appendicitis and angiography etc.</div>
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Don't do it on problematic skin/nails or if there are infected sores or lesions on the hands, or on brittle/diseased nails.</div>
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People with the history of hypertension should avoid vigorous rubbing of finger nails as it may elevate their blood pressure.</div>
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Avoid long, excessive and vigorous rubbing as it may damage nails permanently.</div>
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Before rubbing fingernails, you may apply small quantity of castor oil/almond oil/olive oil/petroleum jelly on nails, for beautiful and strong nails, the extra lubrication will decrease the excessive friction produced during rubbing procedure, this will make the nails stronger, lustrous and moisturized.</div>
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Only rub the fingernails gently for 5-10 minutes, twice a day for better results.</div>
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</script>Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com73tag:blogger.com,1999:blog-5658508521957298611.post-33278920535562886992012-02-28T02:09:00.003-08:002019-04-02T00:51:17.171-07:00Healthy Heart<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: x-large;">Yoga Gets Hearts Healthy</span></div>
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<span style="font-size: x-large;"><span style="font-size: small;">Hi Friends </span></span></div>
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<span style="font-size: x-large;"><span style="font-size: small;">Recently i read some interesting news about yoga to keep your heart healthy. People had done some research on yoga and heart. I though i will share with you people. Here you go</span></span></div>
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Yoga and Meditation 3 Times a Week Improves Heart Disease Risk<br />
By Peggy Peck<br />
WebMD Health News Reviewed by Brunilda Nazario, MD</div>
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Nov. 8, 2004 (New Orleans) -- Stretching may do more than make you limber, according to new research from Yale University School of Medicine. Findings show that people who practice yoga and meditation at least three times a week may reduce their blood pressure, pulse and -- most importantly -- their risk of heart disease.<br />
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Moreover, yoga improves heart health in both healthy individuals and those with diagnosed heart disease, says Satish Sivasankaran, MD, who conducted the study while training at Yale. He says that volunteers taking a six-week yoga-meditation program improved blood vessel function by 17%. Blood vessel function, also called endothelial function, is the way vessels contract and expand to aid blood flow and is a measure of healthy vessel function. However, study participants who had heart disease had close to a 70% improvement in endothelial function.<br />
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Endothelial function is an important indicator of atherosclerosis because as the disease and plaque build-up progresses, the blood vessels become less supple and less able to constrict and expand.<br />
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"Stress is known to increase the risk of coronary events. Both anxiety and type A behavior have been associated with coronary diseases," Sivasankaran, who is now a cardiology fellow at the Lahey Clinic in Burlington, Mass., tells WebMD. Yoga and meditation, on the other hand, are often recommended as a way to relieve stress.<br />
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The study, which was presented during the opening day of the American Heart Association's 2004 Scientific Sessions here, is the first to look at the way blood vessels respond to stress.<br />
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"The endothelial function improved in the total cohort of patients and was most dramatic in patients already diagnosed with heart disease," he explains.<br />
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And, it doesn't take years of lotus positions and meditation to see improvement -- the study volunteers had measurable improvement in just six weeks, he says. The yoga and meditation program included 40 minutes of postural yoga, 20 minutes of deep relaxation, 15 minutes of yoga breathing, and 15 minutes of meditation.<br />
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The study enrolled 33 patients, 30% of whom had heart disease. The study required them to practice yoga and meditation for an hour and a half at least three times a week. More than 60% of the volunteers were men and the average age of the study participants was 55.<br />
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The researchers monitored blood pressure, pulse, body mass index (BMI, an indirect measure of body fat used to measure weight), and cholesterol levels at the beginning of the study and again after six weeks.<br />
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The researchers used an ultrasound to measure the blood flow in an artery of the arm, he explains.<br />
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<span style="font-size: large;"><b>Yoga Improves Blood Pressure</b></span><br />
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At the beginning of the study the average blood pressure was 130/79 mmHg. The American Heart Association says that a normal blood pressure reading is 120/80 mmHg. After six weeks the average blood pressure reading was 125/74 mmHg, which was a significant decrease with yoga and meditation classes. The volunteers also had a modest reduction in BMI -- from 29 to 28, and they "had an average reduction in pulse rate of nine beats per minute," he says.<br />
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While people with heart disease had the biggest improvement in blood vessel function, that improvement "was independent of any improvements in blood pressure," he says. And after six weeks it was the healthy patients who posted the biggest improvements in blood pressure, pulse rate, and BMI.<br />
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"Even with a small number of patients for a short period of time there was a benefit of yoga and meditation seen in people with heart disease," he says. He says, however, that the researchers don't know the mechanism involved in that benefit, which means that more study is needed.<br />
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Gerald F. Fletcher, MD, a cardiovascular disease specialist at the Mayo Clinic Florida in Jacksonville, tells WebMD that "it is probably exercise. There are several studies that suggest that exercise -- any kind of exercise -- improves oxygen consumption, which improves endothelial function." Fletcher, who was not involved in the study, is a spokesman for the AHA.<br />
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"I'm not sure that meditation has a specific benefit, but if combining meditation with exercise will get people to exercise, then I'm all for it. But the most important message is that exercise works," Fletcher says.<br />
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<span style="font-size: large;"><b>YOGA MIRACLES</b></span></div>
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Open Your Heart To Yoga - Yoga For Heart Diseases</div>
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Coronary Heart/arterial Disease, CAD, simply means suffering of heart muscles due to short supply of oxygen.When heart muscles suffer, doctors would sometimes recommend treatment using cord blood. It occurs when arteries get constricted by plaques (semi solid emulsion of LDP and calcium). With this restricted passage for oxygen rich blood, heart needs to pump more, further straining itself.<br />
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Before dealing with yoga for heart disease and different yoga poses for fitness let us examine the causes and symptoms of the disease and how does yoga prevent disease helping to improve health. In certain hospitals, they perform Cord Blood Banking Service where they collect the cord blood and menstrual blood and store it.The cord blood stem cells are responsible for producing all of the mature cells in our blood and immune system.<br />
Causes And Symptoms of Coronary Artery Disease<br />
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Build up of plaque inside coronary arteries hardens them to a condition known as atherosclerosis. Hypertension, smoking, and high cholesterol (LDL) all contribute to this and in turn, CAD. CAD develops over a long time. Since it is a long process, people miss the symptoms till they are around 50 years of age. Chest pain (angina), short breaths characterize CAD. Unfortunately for some people, heart attack could be the first sign of CAD.<br />
Who Are Affected By CAD?<br />
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Men and women of both ages are known to get affected by CAD. But usually men are at risk after age 45 and women after 55 years of age (post menopause). Statistics show 50% of men and 63% of women of over 50 years, die from heart attack due to CAD. "If you have CAD and need coronary artery bypass surgery, research doctors who have a lot of experience." <br />
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Those who have a family history are at risk even at young age.<br />
Coronary Artery Disease Risk Factors<br />
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Smoking, high blood pressure, diabetes mellitus, bad cholesterol above 240 mg/dL (LDL) are the risk factors. Heredity is also a major risk.<br />
How Does Yoga Help In Combating This Disease?<br />
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A study, published in Journal of The Association of Physicians of India (JAPI), establishes the reversibility of heart disease through yoga. Study was on angiographic ally proven CAD patients, of whom 71 formed the study group and 42 the control group. And the results proved that the serum total cholesterol levels had reduced by 23.3%, disease had regressed in 43.7% and progression was arrested in another 46.5% of the patients. Some marked improvements were noticed in anxiety levels of patients. Controlled yoga combining calming and stimulating measures resulted in reduced serum cholesterol, LDL and triglyceride levels.</div>
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<b>Yoga Poses for Heart Health</b><br />
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The concept of yoga for heart disease is in currency for long. Of late, it is getting better coinage following concerted studies which have shown how symptoms of coronary artery disease have been reduced.</div>
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<b>Kapalabhati Breathing</b><br />
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Kapalabhati breathing is a pranayama technique. Kapalabhati requires that you breathe in rapid succession while consciously controlling the movements of the diaphragm (a membrane separating abdomen from chest.) This exercises the entire respiratory system forcing higher oxygen absorption in a short time. This ensures richer blood to reach cardiovascular muscles regardless of its quantity, thus removing the major complaint.<br />
Yoga Mountain Pose<br />
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<b>Tadasana</b>, a completely balanced standing posture is the foundation for all asanas which start from standing. Touch your heels and big toes to each other with weight balanced evenly on metatarsals (bones in foot) and toes spread. Stiffen and pull-up calf muscles, knee caps, thighs and hips. Take stomach in; expand chest, neck and spine. Release fingers, drop hands straight and keep them stiff. </div>
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Yoga Pranayama Exercises help cure Heart Diseases.</div>
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<b>Bhastrika Pranayam</b> is deep breathing exercise. After taking
position or even sitting straight on a chair, take deep breaths by
expanding the stomach and chest. When nearing the end of the breath
intake extend your arms sideways. This helps to get more oxygen into the
expanded lungs. Hold the breath briefly, then release it through the
nose sharply. It benefits the heart, lungs, brain, depression, migraine,
paralysis, neural system, aabha. <br />
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<b>Kapal Bhatti </b>Yoga breathing helps greatly. Push breath out and
pull in the stomach repeatedly. Scientic studies have shown blood
cholestrol level to decrease on an average by as much as 23%. Blockages
in the arteries of the heart are removed and the arteries become clean,
making the circulation unimpeded. If this Pranayama is practiced for 3
or 4 months regularly, 30 to 40% of blockages in the arteries are
dissolved and removed, preventing the phenomenon of heart attack.
Pathogenic cholesterol, triglycerides, H.D.L. and L.D.L. are controlled.
Do it for 5-15 minutes per day.</div>
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<span style="font-size: x-large;">Accupressure: </span></div>
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When resting between exercises, you can apply accupressure.</div>
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1. Left Hand, little Finger. Press repeatedly just below the little finger, slightly to the left and near your life line.<br />
2. Left Hand, little Finger Press just below the nail<br />
3. Left Hand, Finger next to the Little Finger. Press the top one-third segment repeatedly.<br />
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Shortage of Oxygen supply to the heart muscles causes problems and is called Heart Disease - Coronary. Blood vessels are blocked, heart valve give problems. With Yoga Pranayama Exercises and control of food, there is no need for operations. The heart diseases can be cured and the heart becomes normal and blockages are cleared.</div>
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Following are known to aggravate Coronary Artery Diseases and cause serious heart problems:-</div>
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<b>Smoking. According to WHO 25% of the heart diseases are due to to smoking. </b></div>
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<b>Stay away from smoking, gutka and other tobacco products. Smoking causes also cancer in the mouth, throat and Chest.<br />Avoid alcohal. Drinking alcohal causes cirrhosis of the liver<br />High Blood Pressure<br />Diabetes Mellitus<br />High Cholestrol, above 240 mg/dL (LDL)<br />Heredity too is a factor beyond your control.</b></div>
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Coronary Heart Disease (Coronary Artery Disease, referred to as CAD), is responsible for 25-30% of the deaths in Western World.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-17187757854013743542012-02-03T01:05:00.000-08:002019-04-02T00:47:13.741-07:00Breathing<div dir="ltr" style="text-align: left;" trbidi="on"><br />
<span style="color: #660000; font-size: x-large;"><b>BODY COOLING THROUGH BREATHING:</b></span><br />
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<span style="color: #660000;">As per the request from one of our blog members, here i explain in detail with the pictures for cooling exercises in yoga.</span><br />
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<span style="color: #660000; font-size: large;"><b>Shitali Pranayama</b></span><br />
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<span style="color: #660000;">This breath cools the body so it is best done in hot weather or at the end or at the beginning of a vigorous yoga session.</span><br />
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<span style="color: #660000;">1. Come to sit in a comfortable cross-legged position.</span><br />
<span style="color: #660000;">2. Take two or three deep inhales and exhales through the nose to prepare.</span><br />
<span style="color: #660000;">3. Roll the tongue, curling the sides in towards the center to form a tube as shown. Stick the end of the tongue out between your pursed lips. If you can’t roll your tongue, just purse the lips making a small “o” shape with the mouth.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUSA1xoeiJzCv9diiqMouYToLTS2srv2hXUCYeS9aI24ZEM-tdIY61gAk4wRkQJe015Klc_ms_oW3BfFrnD40GgjW8e2Ju5F6sEfP3DqfPl-xlINYe01Ugh29BPmFSp-rj_3RdA3h3RFan/s1600/tongueroll.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUSA1xoeiJzCv9diiqMouYToLTS2srv2hXUCYeS9aI24ZEM-tdIY61gAk4wRkQJe015Klc_ms_oW3BfFrnD40GgjW8e2Ju5F6sEfP3DqfPl-xlINYe01Ugh29BPmFSp-rj_3RdA3h3RFan/s1600/tongueroll.jpg" /></a></div><span style="color: #660000;"><br />
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<span style="color: #660000;">4. Inhale through the tube of the tongue.</span><br />
<span style="color: #660000;">5. Exhale through the nose.</span><br />
<span style="color: #660000;">6. Repeat 5-10 times as you feel the cooling effect.</span><br />
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</span><br />
<span style="color: #660000;">Alternate Way of doing this exercise is </span><br />
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</span><br />
<span style="color: #660000;">1. Come to sit in a comfortable cross-legged position.</span><br />
<span style="color: #660000;">2. Take two or three deep inhales and exhales through the nose to prepare.</span><br />
<span style="color: #660000;">3. Roll the tongue horizontally as shown below with the help of your upper teeth. Keep 1cm open so that air can pass inside your mouth.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYsYb_KEyRzFnHWwqPvsws941K4d21i_Rrvk_o0PhxOEQNtrxFH67628k_2BXjLS_LqE_SoywBVAEm0MgYfj9jQp2ANRv4BF0RdDrHWRZJrI2iEHIdZP655C7VnbJ61_jNGSJDmsB70yDd/s1600/curltongue.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjYsYb_KEyRzFnHWwqPvsws941K4d21i_Rrvk_o0PhxOEQNtrxFH67628k_2BXjLS_LqE_SoywBVAEm0MgYfj9jQp2ANRv4BF0RdDrHWRZJrI2iEHIdZP655C7VnbJ61_jNGSJDmsB70yDd/s1600/curltongue.jpg" /></a></div><span style="color: #660000;"><br />
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<span style="color: #660000;">4. Inhale through the sides of the tongue. close your mouth.</span><br />
<span style="color: #660000;">5. Exhale through the nose.</span><br />
<span style="color: #660000;">6. Repeat 5-10 times as you feel the cooling effect.</span><br />
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<span style="color: #660000;">Final one by showing teeth </span><br />
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<span style="color: #660000;">1. Come to sit in a comfortable cross-legged position.</span><br />
<span style="color: #660000;">2. Take two or three deep inhales and exhales through the nose to prepare.</span><br />
<span style="color: #660000;">3. Smile as shown below by showing your teeth.</span><br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWN-ZzmNPcpQZ6cOLEXoIOhISrDnRJTLevfBcmaMfDUB7U0cgJtrnhogHH89uc8gdcnBF7YT1Dwx2ybNNoIdhTcCwbfNmvOmrmTvGRFj2nTfieP7bFEXt0nvk0U09OHNyzGXpsWy4x13qZ/s1600/hissing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhWN-ZzmNPcpQZ6cOLEXoIOhISrDnRJTLevfBcmaMfDUB7U0cgJtrnhogHH89uc8gdcnBF7YT1Dwx2ybNNoIdhTcCwbfNmvOmrmTvGRFj2nTfieP7bFEXt0nvk0U09OHNyzGXpsWy4x13qZ/s1600/hissing.jpg" /></a></div><span style="color: #660000;"><br />
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<span style="color: #660000;">4. Inhale through your mouth opened with that position itself.</span><br />
<span style="color: #660000;">5. Exhale through the nose.</span><br />
<span style="color: #660000;">6. Repeat 5-10 times as you feel the cooling effect.</span><br />
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<span style="color: #660000;">Hope this helps you and thanks for your comments. Let me know if you have any questions or need any more details.</span><br />
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</span></div>Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-29089050410222945662012-01-27T03:32:00.000-08:002019-04-02T00:47:53.270-07:00Glowing Skin<html>
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<span style="color: #660000; font-size: x-large;"><b>YOGA FOR GLOWING SKIN:</b></span><br />
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<span style="color: #660000;">Yoga helps you to attain your ideal body weight and gives you a proportionate body by removing excess weight from all body organs. It helps to improve flexibility and maintain correct posture for young looks. Detoxifying your body is most essential for beauty. Yoga improves blood circulation and helps to remove toxins from the body. Detoxification of alimentary canal through yogic kriyas helps optimum absorption of nutrients in your food. Yoga practice helps to provide nutrition at the cellular level. All the internal organs and particularly the endocrine glands get activated and their functioning is optimised.</span><br />
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<span style="color: #660000;">Yoga practice helps to reduce the stress levels considerably and provides complete relaxation. Yoga asanas and pranayama makes you free from disease by strengthening the immune system. Healthy body means healthy skin.</span><br />
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<span style="color: #660000;">Yoga practice can specially benefit women to retain their natural beauty while coping up with menstrual problems, child birth, work and home stress etc. Most of the film personalities around the world practice yoga for years to retain their beauty and youthfulness. Yoga helps women to stay slim and active. So, ideally start your day with yoga practice.</span><br />
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<span style="color: #660000;">Are you eager to know some great tips for natural face glow, home made free remedies for glowing skin for free. Here you will come to know about how to glow face skin & face glow home remedies etc. Beauty is one of the biggest factor of your personality but if you can't afford beauty parlors, don't worry here are some good natural face glow tips for you.</span><br />
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<span style="color: #660000;">First you need to have a good balance diet with vitamins and minerals and the best sources to quire natural vitamins and minerals are Fruits and vegetables. Too much sugar should be avoided. Don’t eat oily food and fast food. Try to avoid them.</span><br />
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</span><br />
<span style="color: #660000;">Proper sleep is required for a health and healthy mind. At least 8 hours of sleep is must for you to keep your self active and fresh next day.</span><br />
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<span style="color: #660000;">Drink water as much as you can minimum 10 glass water is required by the body.</span><br />
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</span><br />
<span style="color: #660000;">Apply home made facial masks on your face which is very good to keep your face glowing naturally. </span><br />
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<span style="color: #660000;">Protect your skin from the heat of sun especially in the summer when your face requires extra care.</span><br />
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</span><br />
<span style="color: #660000;">Do daily exercises if you don’t know any specific exercises, don’t worry just do your regular morning walk which is also very important for health.</span><br />
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<span style="color: #660000;">To make you face more clean deeply take steam at least once in a weak, It helps to clean up your pores.</span><br />
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<span style="color: #660000;">Laughing is one of the best exercise to keep you healthy and your face glowing and the best time for it is in the morning, so when you go for morning walk you can also laugh loudly.</span><br />
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</span><br />
<span style="color: #660000;">These are some free tips to keep your self healthy and your face glowing.</span><br />
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<span style="color: #660000; font-size: large;"><b>Yogic Tips For Glowing Skin</b></span><br />
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</span><br />
<span style="color: #660000;">Make water as your favourite drink. Drink plenty of water as it hydrates the skin and helps to remove toxins. It also helps to promote smooth bowel movements.</span><br />
<span style="color: #660000;">Be cheerful at all times. There is nothing better than laughter yoga in this regard.</span><br />
<span style="color: #660000;">Practice detachment and avoid excesses of food, drinks or emotions. Eat for nutrition and not for taste buds.</span><br />
<span style="color: #660000;">Follow an active and healthy lifestyle.</span><br />
<span style="color: #660000;">Clean and exfoliate your skin regularly. Use an effective moisturiser.</span><br />
<span style="color: #660000;">Get your body massaged periodically. Oil massage improves blood circulation and improves the health of the skin.</span><br />
<span style="color: #660000;">Avoid over exposure to sun. Do remember to apply your sun screen lotion.</span><br />
<span style="color: #660000;">An eight-hours sound sleep will help your body to replenish, regenerate and rejuvenate itself. Take rest at the end of the day. Do not skip sound sleep, as a restless mind often affects the overall health.</span><br />
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<span style="color: #660000;">Effectiveness of yoga for beauty also depends on frequent and regular practice. Devoting about half an hour daily to yoga, can help you improve your natural beauty.</span><br />
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<span style="color: #660000;">Learning all the yoga asanas or poses from a qualified teacher will be safe and beneficial.</span><br />
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</span><br />
<span style="color: #660000;">I have seen poor girls in Indian villages who are too beautiful. They do not have access to good nutrition, any gym or a yoga class. They are happy people who earn and work and with loving families and use mustard oil or coconut oil from cooking to massage and as a hair oil. Beauty is gift of god. However, you can try yoga for beauty to improve or preserve what god has given you.</span><br />
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</html>Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com1tag:blogger.com,1999:blog-5658508521957298611.post-88200821828047311352011-12-28T22:13:00.000-08:002019-04-02T00:49:40.781-07:00Yoga Meditation<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">Meditation Techniques</span></b><br />
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There are a number of meditation techniques for effective meditation.<br />
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Different cultures have different mediation techniques, but one thing is certain - meditation is universal. The different techniques are suited to different personality types. While some techniques are concentrative, involving focusing, other techniques are expansive such as 'Vipassana' meditation which allows for the free flow of thoughts and their observation.<br />
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Presented below are some of the common meditation methods. Only a brief insight is provided and meditation should be learnt under the guidance of a Guru.<br />
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<b><span style="font-size: large;">Mantra Meditation</span></b><br />
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A Mantra is a grouping of sound vibrations which have an effect on the mental and psychic consciousness. Although traditionally given by a Guru, in the absence of a Guru, the practitioner may choose his mantra. An important criterion for mantra selection is that it must appeal to the mind fully when spoken verbally.<br />
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Mantra chanting creates powerful vibrations which are said to be directed to the right "chakras" to attract divine forces. This process is said to mysteriously heal the spiritual, physical & psychological body. It is important that when the mantra is chanted, the words and their rhythm must be enjoyed and one must surrender oneself to this experience.<br />
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Mantras do not have any specific meaning. Their power lies not in the meaning of the word but through the vibratory effects of the sound that they produced when spoken verbally or mentally.<br />
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In fact, a Mantra should not be confused with religion. Just because a mantra refers to a Hindu God, it does not mean that it cannot be said by a Christian. Also, a Mantra should not be translated as this has the effect of altering the sound vibrations wherein lies the strength of the Mantra.<br />
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Repetition of a Mantra forms the basis of Mantra Meditation. Mantras for spiritual evolution should be practiced for a fixed amount of time each day. Repeating a mantra too much may not be right for sensitive or psychic people as it may affect them adversely. Generally, if you repeat a mantra for about 10 minutes every day, then, within a few days you will know whether the vibrations feel right for you.<br />
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Transcendental Meditation (TM) introduced by Maharshi Mahesh Yogi is also a form of Mantra Meditation where the participants are provided their personal Mantra.<br />
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Mantra Meditation is the easiest and safest form of meditation and can be practiced by anyone at anytime and under any conditions. The most common way of practicing Mantra Meditation is Japa. Japa (literally means 'rotate') is performed by repeating a mantra in sync with the rotation of a Japa Mala. A Japa Mala is a rosary of 108 beads where each bead is turned after the mental or audible recitation of the mantra.<br />
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Using a Japa Mala for Mantra Meditation is very effective as it provides an anchor to bring the mind back as it experiences wavering thoughts. The Mantra combined with the Japa Mala provide tangible anchors to which the thoughts are directed back as they spin out of control. That is why, Japa Meditation is one of the most recommended forms of meditation for the beginner.<br />
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<span style="font-size: large;"><b>Yogic Gaze</b></span><br />
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Trataka means steady gazing. It is a very simple and beautiful Meditation Technique.<br />
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Method:<br />
<br />
In this a regular candle is used, however any other object of choice can be used. The candle is set up at an arm's distance, level with eyes, and steady gazing is first done with the eyes open. After some time, the eyes are closed, and the after image of the flame is 'gazed at' with eyes closed at the eye brow center. Try not to move through out the practice. Relax your breath , let it lengthen, deepen.<br />
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This open gazing of the flame and then with the eyes closed is alternated a couple of times before concluding the practice.<br />
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If using a candle for Trataka, the gaze should be fixed at the wick tip and not on the flame.<br />
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Trataka on a candle flame is best practised with a trataka stand. <br />
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Caution:<br />
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If practicing Trataka on a Candle flame, do not continue the practice for more than a month or two at a stretch as it may lead to damage of the retina.<br />
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Benefits:<br />
<br />
<br />
It improves the optic function, both external and internal, such as poor eyesight and visualization abilities.<br />
It helps develop concentration and mental resolve.<br />
Develops the ability to maintain one-pointedness in amongst the noise and distractions of daily life.<br />
Develops the psychic eye, that is the ability to "see" or understand what is inside and beyond the obvious. It develops the power of Intuition.<br />
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<span style="font-size: large;"><b>Chakra Meditation</b></span><br />
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Chakra Anusandhana means "discovery or search of the chakras". It is a simple way for beginners to explore the chakras self-tutored. It helps in awakening them gently, and in a balanced integrated way.<br />
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How to:<br />
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It can be done sitting, or lying.<br />
Close your eyes, adjust your body, clothing.<br />
Let the breath relax, slow and deepen, but do not control it.<br />
After a few minutes of settling in, commence Ujjayi pranayam, and carry on for some time<br />
Now bring awareness to the spinal passage, such that awareness of breath is from bottom to top, Spend a few minutes establishing this inner breath pattern up and down. Ascending with inhalation, descending with exhalation.<br />
Begin to locate chakras within that channel. Need not pin point the exact location, just focus on general area. Try to feel the location of each station and mentally repeat its name as you pass by it. On your way up mentally repeat from Mooldhara to Ajna, and way down reverse the order.<br />
Just before finishing let go of breath sound, then names. And chant mantra' 'Om' 3 times.<br />
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Precaution:<br />
<br />
Awakening of Chakra can have its side effects. Excessive mental energy can be a problem with those who do not have abundant physical activity.<br />
Never meditate on one Chakra without qualified guidance. It can lead to an imbalance and cause personality problems.<br />
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<span style="font-size: large;"><b>Vipassana Meditation</b></span><br />
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Vipassana means "insight" -to see things as they really are, through a process of self-observation. It means insight into your own nature which enables one to recognize himself the cause of suffering and eliminate it. </div>
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Method:<br />
It is usually done in a course of 10 days, when the participants refrain from reading, writing, and even talking (except discussing difficulties faced during meditation with the teacher). Set aside 15 minutes. Find a quiet place. Sit down cross-legged on the floor or a chair with a straight back. Become aware of your breath. Take a mental note of whatever feeling you are experiencing. Open your eyes slowly after 10 or 15 minutes and get up gradually. Do not worry if you do not get any great insights in your first session. Try to be aware of your senses and emotions and their impact on you.<br />
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Benefits:<br />
It is free of rites. Allows one to study sensation in the body like cold, pain, itching etc. One develops wisdom.<br />
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<span style="font-size: large;"><b>Raja Yoga Meditation:</b></span><br />
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Raja yoga meditation fills the yogi with super-sensuous joy or bliss which is the highest and the most ennobling experience. The bliss elevates the mind and raises the yogi above carnal pleasures, and moulds his bad habits.<br />
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A Raja yogi establishes a relationship with God . He withdraws from all the superfluous and avoidable worldly activities. He spends minimum time and resources on his personal comforts and devotes maximum energy for noble cause i.e. spiritual awakening of his felloe-beings.<br />
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<span style="font-size: large;"><b>Zazen: </b></span></div>
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It refers to zen meditation as was done by Buddha. <br />
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Method:<br />
In this you sit in lotus position with back straight to allow free movement of the diaphragm. The chin is tucked in and the weight of the body equally distributed on both the legs.<br />
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Benefits:<br />
It is a way to discipline life, and makes one realize how much valuable time is wasted each day.<br />
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<span style="font-size: large;"><b>Nada Yoga:</b></span><br />
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Plug the ears with the thumbs as in Yoni mudra and concentrate on the internal body sounds. At first the sounds will be faint and will progressively become louder. By listening to this sound mind becomes internally focused. Very beneficial meditative object.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-68291437660336071782011-12-28T22:08:00.000-08:002019-04-02T00:49:02.304-07:00Beginner Tips<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">20 Meditation Tips For Beginners</span></b><br />
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Although a good number of people try meditation at some point in their lives, only a small percentage actually persist with it. This is unfortunate, as the benefits are enormous. One possible reason is that many beginners do not start with an appropriate mindset to make the practice sustainable.<br />
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The purpose of this article is to provide 20 practical recommendations to help beginners get past the initial hurdles and integrate meditation as an ongoing practice in their lives.<br />
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1: Make it a formal practice. Set aside a time in the day that is your meditation practice time.<br />
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2: Only meditate for as long as you are enjoying it. It is especially important in the beginning that meditation is not a chore.<br />
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3: Do yoga or stretch first. Firstly physical activity will draw your own awareness into the body and away from your mind. A practice like yoga loosens the muscles and tendons allowing you to sit more comfortably. Additionally, yoga opens the body not only at the physical level but also at subtle level, which facilitates movement of energy in the body.<br />
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4: Pick a specific location in your home to meditate. Ideally the place you choose will be somewhere that does not have much activity at other times. Two reasons for doing this are, the subconscious is conditioned by repetition, so by going to the same place at the same time each day to meditate you can get in yourself to expect to meditate when you are there. The second reason is that when you meditate you begin to create a particular vibration in that spot. With time and meditation and place will become increasingly attuned to this energy of meditation, again making it easier for you to meditate when you are there.<br />
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5: Make sure your will meditation time is respected. if you live with others make sure that they understand that you are not to be disturbed while you are meditating. Equally for yourself make the same commitment, for example if your phone should ring, be aware of it and continue your meditation.<br />
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6: Create some representation of sacred space in your meditations spot. This should obviously be what is meaningful for you, maybe an actual altar with pictures and objects, or maybe just a special rug and your meditation cushion.<br />
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7: Use ritual if it helps you. This doesn’t have to be elaborate it could be as simple as lighting a candle, or a lighting incense. The repetition of a ritual before you meditate, is again conditioning preparation for your body and mind.<br />
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8: Commit for the long haul. When you begin with the clear idea in your mind that the greatest benefits from meditation will accumulate with time, and see it as an ongoing process, you are less likely to give up in frustration.<br />
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9: Meditate with understanding. Get clear in your mind exactly what you think meditation is and what it will be like before you start. Invariably everybody does have ideas and expectations like this, it is very helpful to make them conscious before you start.<br />
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10: Be clear of your motivation to begin meditation. When you understand your reasons and objectives in beginning meditation you are more likely to find a practice or technique that will work for you at that time.<br />
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11: Begin with a particular practice that you have actively chosen and commit to doing it for a given time period. Many beginners are constantly jumping from one to type or technique of meditation to another. Your meditation practice is a relationship with yourself, it will not deepen if it consists of one night stands. This is not to say that the practice or technique you begin with is the one you stay with for the rest of your life, but a relationship is best left when you know exactly why it is that you are leaving, and not done simply on an impulse.<br />
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12: Educate yourself. Confusion and misunderstanding is primarily caused by ignorance. Find a good teacher, or online community where you can get answers. Read some books on meditation and spiritual practice.<br />
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13: Notice if frustration starts to creep into your practice. If you notice this happening take some time to explore what is going on for you, what expectation is not being fulfilled. Then examine the expectation itself, what is it based on.<br />
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14: Be honest with yourself. As I said meditation is a relationship with yourself, you are the most important person you need to be straightforward with, and meditation is a key place to practice this.<br />
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15: Be prepared for some discomfort. It is normal in the beginning to experience some physical discomfort when sitting to meditate. Most people are not accustomed to sitting still, other than maybe slouched on a couch. Your body needs time to develop strength and openness in the right places to allow you to sit comfortably and alert. Sooner or later discomfort will also be experienced at the emotional and mental levels. If you are not consciously prepared for this it is likely to deter you from continuing.<br />
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16: Until you are well versed in your meditation practice it can be very beneficial to use a recording to guide you. This will help your mind to let go of concern about what you are doing, and the recording can act as a guide until you no longer need it.<br />
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17: Start to look for moments of awareness during the day. Finding space to be consciously present during everyday activities is a wonderful way to evolve your meditation practice. Take advantage, of the time spent waiting in traffic, waiting in line, waiting for anything, to become present to yourself and what you are experiencing within yourself. Look for such opportunities in your day, however brief, simple as they are taken radically change or experience of life.<br />
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18: Do it together. Meditating with a partner or group can have many wonderful benefits, and can improve your practice. When meditating with others many people say that it improves the quality of their meditation. However, it is necessary to make sure that you set agreed-upon ground rules before you begin.<br />
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19: Don’t stress about it. This may be the most important tip for beginners, and the hardest to implement. Many people in beginning meditation become anxious about whether they are doing it right or not, or whether something they experience should be happening or not. The article, meditation is practice, goes into more detail regarding this.<br />
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20: Invest in a good, comfortable meditation cushion. If you need other things to allow your body to sit comfortably in without strain, get them. If you set yourself up with the things that you need, you are removing a future potential pitfall to your practice.<br />
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Meditation is one of the greatest gifts that you can give yourself, like any lasting and meaningful relationship it takes energy and commitment, it takes understanding and tolerance. If you put these things in to your practice meditation will become your best friend, and powerful resource.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-17266470349086168502011-12-26T22:22:00.000-08:002019-04-02T00:58:06.633-07:00Weekly Yoga Exercise - Friday<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">FRIDAY:</span><br />
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<span style="font-size: large;">STANDING ASANAS:</span><br />
<br />
Hanumanasana</b><br />
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Benefits: Stretches the hamstrings and groin.<br />
Instructions:<br />
<br />
1. Come in to a kneeling position with the thighs perpendicular to the floor.<br />
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2. Bring the right leg straight out in front of you with the heel on the floor.<br />
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3. Begin to slide the right heel forward, keeping the right leg straight, until you have also brought the left leg as straight as possible extending behind you.<br />
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4. Keep the hips parallel and facing forward.<br />
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5. To come out, bend the right leg and draw it back toward the body.<br />
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6. Hold the pose for 5 to 10 breaths, and then repeat on the other side.<br />
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Tips<br />
Place your hands beside your hips and lower yourself down gently. It takes a moment for the muscles to release and sometimes after a hard practice there is swelling and an inflammation present. This makes it a little harder to enter and even more time must be given for the muscles to relax. If the body is properly warmed up the muscles will relax quicker. <br />
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This posture can be done with props and supports if the leg muscles are not flexible but it is probably better to spend time in effective hamstring stretches until the muscles are flexible enough to comfortably enter this posture. Spending all day getting into one posture sacrifices other postures that are necessary for progression. Work on the most effective ways to gain flexibility and introduce advanced postures like this when the time is right. <br />
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Beginners: Place a blanket under the front heel to help you slide forward.<br />
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Use a block under each hand to support yourself, if you cannot straighten the back leg completely. You can also place a block under the front leg for support, if it does not come down to the floor.<br />
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Be careful! This is an intense hamstring stretch. Only come down as far as is comfortable.<br />
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Advanced: If you are able to straighten both legs and come all the way down to the floor, interlace the fingers over your head and take a slight backbend.<br />
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<b>Garudasana</b><br />
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Garuda = eagle, the name of Vishnu’s vehicle. <br />
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Type of pose: Standing, balancing<br />
Benefits: Strengthens legs, improves balance, stretches the shoulders<br />
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Instructions:<br />
<br />
1. From Utkatasana shift your weight onto the left leg.<br />
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2. Bend the right leg, lifting the foot from the floor and cross your right thigh over your left.<br />
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3. Hook the right foot around the left calf.<br />
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4. Bring the arms out in front.<br />
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5. Cross the left arm over the right and bring the palms to touch.<br />
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6. Lift the elbows while keeping the shoulders sliding down the back.<br />
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7. Hold 5-10 breaths.<br />
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8. Repeat on the other side.<br />
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Beginners: If you have trouble with the balance, rest your backside on a wall. If you can't hook the lifted foot around the calf, put a block under the foot instead.<br />
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Advanced: Start to come into a forward bend, bringing the elbows in front of the knees. Bring the thumbs to your third eye.<br />
<b><br />
<span style="font-size: large;">SITTING ASANAS:</span></b><br />
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<b>JANUSHIRASANA </b><br />
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Steps<br />
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1.Sit straight and stretch your legs forward. Bend your right leg so that its sole is against the right thigh .<br />
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2. Press the perineum with the heel. While inhaling, raise both the hands over your head. Now exhale and bend forward and try to touch the left knee with the forehead.<br />
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3.Hold the left toe with the right hand and let the left hand rest on the back. Your right elbow should touch the ground. While inhaling, return to normal position.<br />
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4. Repeat the same procedure on the other side.<br />
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Practice<br />
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Repeat this asana three times. If your body is not flexible enough, try to touch the respective knee with your hands and gradually you will be able to touch the toes. Do not bend your knees while bending forwards.<br />
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Benefits & Precautions:<br />
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Those suffering from hernia, colitis and slipped disc should avoid this asana. This asana helps to massage the heart and the abdominal organs. It is very useful in reducing excess fat in the abdomen, hips and thighs. It cures constipation, dyspepsia, seminal weakness, and belching and digestive disturbances. It also helps overcome several menstrual disorders. <br />
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<b>AKARNA DHANURASANA</b><br />
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Translation: Bow To The Ear <br />
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This pose is meant to mimic the shooting of a bow. Yoga practitioners attempt to identify patterns and perceptions that interfere with progression to an awareness of oneness. In old times these distractions were expressed as various demons and spirits or entities. This posture is performed as an expression of identifying these distractions and removing them.<br />
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From a seated position straighten one leg forward. Grab the toe or the foot. Bring the foot to the ear and bend the elbow back. Stretch the other arm forward and hold the big toe on the straightened leg. <br />
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It may be hard to bring the foot up with just one arm especially if the hip is inflexible and many muscles are acting against us. If this occurs use the other arm as well. <br />
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Place the hand on the extended leg if your hamstrings are not very flexible and it is hard to grab the foot of big toe. <br />
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Tips<br />
There are few postures that stretch the big toes. It is important to have the big toes flexible. The usually turn inward and as a result vital energy currents do not run up the inner anterior leg. This affects almost every standing posture. Get the big toes flexible. There are many opportunities to grab them in other seated forward bends as well.<br />
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Benefits <br />
1. It is a good posture to remove the pain of back and lumbar region. <br />
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2. It increases the elasticity of thigh joint and shoulder. <br />
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3. It is also useful in arthritis and rheumatic condition. <br />
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Precautions <br />
1. In this asana the direction of strain is towards the joints of the waist. <br />
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2. Persons with weak waist joints should not do this asana as it brings great strain to the joints.<br />
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<b>Eka Pada Sirsasana</b><br />
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One foot to head pose<br />
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Sit with legs stretched in front. Keep the back, head and neck upright straight.<br />
Bend the right knee, turning it slightly out to the side.<br />
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Bring the right arm under the calf muscles and hold the out side of the leg just above the ankle. With the left arm hold the outside of the right ankle.<br />
Raise the right leg slowly using the arm and hands.<br />
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Bend the trunk forward and twist slightly to the left.<br />
Place the right leg on top of the right shoulders.<br />
And keep the right foot behind the head (by bending the head forward) at the nape of the neck.<br />
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Finally, place the hands in front of the chest.<br />
Try to straighten the spine and hold the head upright. Close the eyes and hold the pose for as long as comfortable.<br />
Slowly release the leg and return to the starting position. Repeat the practice on the other side.<br />
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Breathing:<br />
Breathe normally while moving into the pose. Breath slowly and deeply in the final position.<br />
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Contra-indication:<br />
Those having sciatica, hip problems or hernia should not do this asana.<br />
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Benefits of Eka Pada Sirsasana<br />
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This yoga pose increases the blood flow especially in your back and improves your hemoglobin levels. With the increased blood flow toxins are removed that accumulate if the blood flow is slow or interrupted. Eka Pada Sirsana helps people who suffer from anemia and also from nervous trembling.<br />
Eka Pada Sirsasana is an intensive work for your body that activates fire and thus helps your body to digest food quickly.<br />
And of course you can imagine that it increases your flexibility.<br />
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Focus Points<br />
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As soon as you are able to actually bring your leg behind your head, you should concentrate on your breath and make it slow and steady. Try to relax in the posture while straightening your spine as far as possible.<br />
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Tips and Help<br />
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Don’t despair if you are not able to get your leg up in the beginning! This is a yoga exercise that needs practice and patience!<br />
If you have mastered it and would like to go further, you can either begin practicing Dwi Pada Sirsasana or place your hands next to your body and lift your body up with the other leg stretched out in front of you.<br />
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<b><span style="font-size: large;">SUPINE ASANAS:</span><br />
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Anantasana </b><br />
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Ananta = the name of the thousand-headed serpent upon which Vishnu rested at the bottom of the primordial ocean. <br />
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Amongst other things, this is a very interesting (i.e.: tricky) balancing pose that is organized in the pelvis. The more stability you can crate in the core, the easier it will be to balance. <br />
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Steps<br />
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• Lie on the left side of the body. <br />
• Flex the left foot, plant the palms and press up, lifting the hips. Press the outer edge of the left foot down and stretch the outer left leg as you bring the hip down. <br />
• Lengthen the side of the waist out along the floor. Lift and draw the rips out and lie back down on the left side. <br />
• Extend the left arm out, resting the head on the upper arms. Inch the fingertips away from the foot, lengthening the left armpit. <br />
• Bend the elbow and rest the head in the hand. Look down at the floor. <br />
• Rest the right arm on the right side of the body. <br />
• Hold this position. If it easy for you to balance here, proceed on to the next step. <br />
• Bend the right leg, reach past the inside of the left thigh and grab hold of the right big toe with the first two fingers and thumb of the right hand. <br />
• Hold this position. If you are able to keep your balance, proceed on to the next step. <br />
• Exhale and stretch the right leg up towards the ceiling. If you find you are unable to extend the leg fully, hold onto the foot with a belt. <br />
• Hold this position for several breaths. <br />
• Come out of the pose by reversing the sequence until you are resting on the left side with the right hand on the thigh. <br />
• Repeat the pose on the other side, taking care to hold the pose for the same amount of time as on the first side.<br />
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<br />
<b>CHAKRASANA </b><br />
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'Chakra' refers to 'Wheel' , and in this yogic practice, body should bend and resemble a wheel. This exercise can be done either in standing position or in lying position.<br />
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Steps<br />
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1. Perform Tadasana.<br />
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2. Place the legs apart, about one-foot.<br />
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3. Raise the hands above the head. The hands should be straight.<br />
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4. Inhale slowly and then bend the body backwards.<br />
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5. Slowly bend the body and then place the palm on the ground just behind the ankles.<br />
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6. The hands and legs should be erect and firm.<br />
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7. Hold in this position for a few seconds with normal breathing. Come back to the normal position and relax.<br />
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Benefits & Precautions:<br />
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1. This exercise is very good for those who are suffering form back pain. In this exercise the entire back position is exercised very well so it is very useful to sportsmen.<br />
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2. This exercise helps to correct the disorders of the kidney.<br />
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3. Cures the disorders of the neck, shoulder and the spine. It helps to make the spinal column more flexible.<br />
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4. It helps to cure throat problems, tonsils and chronic headache.<br />
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5. Improves vision power and corrects eye disorders.<br />
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Modification:<br />
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Keep the crown of the head on the floor.<br />
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Contraindication:<br />
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Recent or chronic injury to the legs, arms, hips, shoulders or back, unmedicated high blood pressure, or detached retinas.<br />
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<b>FISH (MATSYASANA)</b><br />
<br />
Lying on your back and arching your chest<br />
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The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.<br />
<br />
Objective: To ease tension and improve spinal flexibility.<br />
STEP 1 - ON YOUR BACK<br />
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.<br />
<br />
STEP 2 - HEAD BACK<br />
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.<br />
<br />
FISH VARIATIONS<br />
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.<br />
<br />
Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.<br />
Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, until the full Lotus position can be held comfortably for a long period of time.<br />
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-20408075821035850752011-12-26T22:00:00.000-08:002019-04-02T00:59:09.513-07:00Weekly Yoga Exercise - Thursday<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">THURSDAY:</span></b><br />
<b><span style="font-size: x-large;"> </span><br />
<span style="font-size: large;">STANDING ASANAS:</span><br />
<br />
1.TADASANA</b><br />
This is the basic and the starting yogic exercise. "Tada" refers to a mountain. This refers to stand like a mountain. This is nothing but to know the correct standing position.<br />
<br />
Steps<br />
<br />
1. Come to stand with the big toes touching.<br />
<br />
2. Lift up all your toes and let them fan out, then drop them down creating a wide solid base. You can separate your heels slightly if your ankles are knocking together uncomfortably.<br />
<br />
3. Bring your weight evenly onto all four corners of both feet.<br />
<br />
4. Let the feet and the calves root down into the floor.<br />
<br />
5. Engage the quadriceps and draw them upward, causing your knee caps to rise.<br />
<br />
6. Rotate both thighs inward, creating a widening of the sit bones, and tuck your tailbone in between the sit bones.<br />
<br />
7. Tone the belly, drawing it in slightly.<br />
<br />
8. Widen the collar bones and make sure the shoulders are parallel to the pelvis.<br />
<br />
9. The neck is long, the crown of the head rises toward the ceiling, and the shoulder blades slide down the back.<br />
<br />
It may seem like you are just standing there, but bringing the body into alignment is hard work. The alignment for Tadasana carries in to many of the standing and inverted poses.<br />
<br />
Therapeutic Advantages<br />
<br />
1. This yogic exercise helps to give the complete knowledge of perfect standing position.<br />
<br />
2. Helps to give control over muscular movement.<br />
<br />
3. In this yogic practice the entire body weight lies on the heel or on 5the edge of the feet. It gives enough strength to legs and feet. It also stimulates the entire nervous system of the body.<br />
<br />
<br />
<b>Utkatasana </b><br />
<br />
A strong, straight lower back is the foundation of every correct position and is consequently important in any Yoga pose. In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly. <br />
<br />
STEP 1: Start with the Mountain Pose (Tadasana). <br />
STEP 2: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front. <br />
STEP 3: Exhale and bend your knees and move your upper body forward at 45 degrees. <br />
<br />
See to it that your lower back is straight. You can do this by letting your hand feel whether there is a "groove" in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the "groove" is there. Let the weight of the upper body sink into the pelvis, relax the calve muscles so that the weight of the body can be most efficiently directed into the ground. <br />
<br />
The chest bone is moved slightly towards the belly. The breathing is relaxed and goes through the belly or towards the chest bone. Build up the exercise quietly and remain focused on a correct position of the back, chest, and pelvis. <br />
<br />
For a good position, it is essential that the lower back has a natural, slight degree of being sunken. Otherwise, the space disappears from the chest, the movement no longer falls back towards the pelvis and it becomes impossible to breathe through the belly correctly. This means that before you start building up strength in your lower back, it is important to place the lower back in the right way.<br />
<br />
<b>Vrksasana</b><br />
<br />
Type of pose: Balancing, standing<br />
<br />
Benefits: Strengthens legs, improves balance.<br />
<br />
Instructions:<br />
<br />
1. Come to stand in tadasana.<br />
<br />
2. Feel your weight equally on all four corners of both feet.<br />
<br />
3. Begin to shift the weight over to the right foot, lifting the left foot off the floor.<br />
<br />
4. Bend the left knee, bringing the sole of the left foot high onto the inner right thigh.<br />
<br />
5. Press the foot into the thigh and the thigh back into the foot.<br />
<br />
6. Try not to let the right hip jut out. Keep both hips squared towards the front.<br />
<br />
7. Focus on something that doesn't move to help you keep your balance.<br />
<br />
8. Repeat the move while standing on the left foot.<br />
<br />
Beginners: If you cannot bring the left foot high inside the right thigh, bring it lower on the right leg -- but be careful to avoid placing the left foot directly on the right knee.<br />
<br />
Use the wall for balance if necessary.<br />
<br />
Advanced: Bring the arms up towards the ceiling with the palms touching. Open the arms out to side.<br />
<br />
Try closing the eyes and see if you can stay balanced.<br />
<br />
<br />
<b><span style="font-size: large;">SITTING ASANAS:</span><br />
<br />
VAKRASANA</b><br />
<br />
Posture <br />
<br />
This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee alongwith the shoulder, and hence it involves more strain.<br />
<br />
Pre position <br />
<br />
Sitting Position.<br />
<br />
Procedure <br />
Bend the left leg in the knee and place it near the thigh of left leg.<br />
Place the right hand beyond the folded knee of the left leg and in front of the left hand. Keep the palms of both the hands in opposite direction. There should be a distance of one foot between the two hands.<br />
Press the standing left knee with the right hand and shoulders, and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing.<br />
<br />
Position <br />
In this Asana the spine is to be kept straight.<br />
The lower end of the spine and both the hips be placed well on the floor and stabilize them.<br />
Then with the support of the neck and shoulders twist the upper vertebrae to the left. Alongwith the neck, the sight should also be turned to the left side and stabilize it in that direction.<br />
In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. Here the shoulders, the knee and the hand are placed in such a way that there is more pressure on the spine.<br />
<br />
Releasing <br />
Turn the neck and the sight to the front.<br />
Restore the right hand to its place and set right the palm of the left hand.<br />
Straighten the left leg and take the sitting position.<br />
<br />
Note: Perform this Asana by taking up the right leg making relevant changes.<br />
<br />
Duration <br />
It should be maintained for two minutes on each side to have the expected benefits. With practice, it can be maintained up to six minutes.<br />
<br />
Internal Effects <br />
The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved.<br />
<br />
Precaution <br />
One should avoid the temptation of attaining the ideal position if strain is unbearable.<br />
<br />
<br />
<b>Ardha Matsyendrasana</b><br />
<br />
Ardha-Matsyendrasana, the half spinal twist, is ninth in the sequence of 12 basic postures of hatha yoga. There are many benefits to this posture, but the most important is that the entire length of the spine receives a lateral twist in both directions - first to the left and then to the right.<br />
<br />
Physical Benefits<br />
Increases flexibility in each vertebrae of the spine, from the base of the spine through the neck<br />
Stretches the back muscles and hips<br />
Massages the abdominal organs, helping to relieve constipation<br />
Breathing becomes more rapid, speeding up circulation and creating an aerobic effect<br />
Brings more blood flow to the spine<br />
Energetic (Pranic) Benefits<br />
Helps rouse the Kundalini Shakti<br />
<br />
Mental Benefits<br />
Brings peace of mind<br />
Helps to cure nervous disorders<br />
<br />
Steps<br />
<br />
The half spinal twist begins from the child's pose resting position following the bow pose.<br />
<br />
From the child's pose, slowly roll your body up, bringing your head up last. At this point you will be sitting on your heels.<br />
Drop your hips to the right of your feet so your sit bones are on the floor.<br />
Bring the left leg over the right so that the foot is on the right side of the right leg with the foot as close in to the body as is comfortable. The closer in to the body the left foot is, the more difficult this posture is. For people with very inflexible hips, the half spinal twist can be done with the right leg completely straight. Be sure to always use the same leg position on both sides of the body.<br />
Make sure that both sit bones are on the mat. If necessary move the right ankle away from the hips until you can feel both sit bones squarely on the surface of the mat.<br />
Bring your left hand behind you and rest it on the floor.<br />
Inhale and lift your right arm straight up over your head, stretching the spine upwards.<br />
Exhale and turn the body to the left bringing the right arm outside the left knee. Look over the left shoulder.<br />
Keep your spine straight and be sure to keep the weight of the body mainly on the spine and not on the left arm. More advanced students can actually lift the left arm from the floor, wrapping it around the back.<br />
In the beginning it is not necessary to be able to hold onto your left ankle with your right hand. It is okay to leave your right arm straight from the knee, always working to move it closer in to the left ankle. You can also use your right hand to pull against your knee or calf of the opposite leg.<br />
Make sure the shoulders stay parallel to the floor.<br />
Try to make this an active posture, twisting the body a little bit more to the left on every exhale.<br />
Be sure not to hold extra tension in the hips, shoulders and face, relaxing into the posture as much as possble to get a good twist. You should feel an equal stretch in every vertebrae of the spine.<br />
Hold this posture for 30 seconds to begin with, working up to 2 minutes or more.<br />
<br />
To come out of the posture inhale and lift the right arm over your head, stretch up, and exhale and release the hand back down to the mat.<br />
<br />
The half spinal twist continues by twisting the opposite direction.<br />
<br />
To begin, return to the sitting posture on top of the heels.<br />
<br />
Drop your hips to the left of your feet so your hips are on the floor.<br />
Bring the right leg over the left so that the foot is on the left side of the left leg with the foot as close in to the body as is comfortable.<br />
Make sure that both sit bones are on the mat.<br />
Bring your right hand behind you and rest it on the floor.<br />
Inhale and lift your left arm straight up over your head, stretching the spine upwards.<br />
Exhale and turn the body to the right bringing the left arm outside the right knee. Look over the right shoulder.<br />
Keep your spine straight and be sure to keep the weight of the body mainly on the spine and not on the right arm.<br />
Relax into the posture as much as possible, holding this side of the body for the same length of time as the other side.<br />
To come out of the posture inhale and lift the left arm over your head, stretch up, and exhale and release the hand back down to the mat.<br />
<br />
<br />
<b>Gomukhasana </b><br />
(Cow face) <br />
<br />
The root "go" in Sanskrit is a distant relative of the English word "cow". Mukha means face. The parted thighs in the asana resemble a cow`s lips and one arm up and one down look like the cow`s ears and so on. <br />
<br />
Steps: <br />
<br />
To begin with gomukhasana, sit in Dandasana.<br />
<br />
Bend your knees and put your feet on the floor.<br />
<br />
Slide your left foot under the right knee to the outside of the right hip. Then cross your right leg over the left, stacking the right knee on top of the left, and bring the right foot to the outside of the left hip.<br />
<br />
Try to bring the heels equidistant from the hips: with the right leg on top you`ll have to tug the right heel in closer to the left hip. Sit evenly on the sitting bones. <br />
Inhale and stretch your right arm straight out to the right, parallel to the floor.<br />
<br />
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. 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. <br />
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.<br />
<br />
Inhale and stretch your left arm straightforward, pointing toward the opposite wall, parallel to the floor.<br />
<br />
Turn the palm up and, with another inhalation, stretch the arm straight up toward the ceiling, palm turned back.<br />
<br />
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.<br />
<br />
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. <br />
Try to keep the left arm right beside the left side of your head.<br />
<br />
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.<br />
<br />
Remember that whichever leg is on top, the same-side arm is lower.<br />
<br />
The anatomical focus of the body is the recipient of maximum advantage, they are thighs, hips shoulder chest. <br />
You can vary the asana from the full pose by leaning forward and laying the front torso down on the inner top thigh. Stay for 20 seconds, then inhale and come up. <br />
<br />
Aid: Amateurs often have a difficult time getting both sitting bones to rest evenly on the floor. This can make it difficult for the knees to stack on top of each other evenly. When the pelvis is tilted, the spine can`t properly extend. Use a folded blanket or bolster to lift the sitting bones off the floor and support them evenly. <br />
<br />
Benefits<br />
<br />
The asana stretches and tones the ankles, hips and thighs, shoulders, armpits and triceps and chest. <br />
<br />
Precautions in case of: <br />
<br />
Serious neck or shoulder problems <br />
<br />
<br />
<b><span style="font-size: large;">SUPINE ASANAS:</span><br />
<br />
setu bandhasana</b><br />
<br />
(SET-too BAHN-dah) <br />
setu = dam, dike, or bridge <br />
bandha = lock<br />
<br />
Step by Step<br />
<br />
Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.<br />
<br />
Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.<br />
<br />
Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.<br />
<br />
Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.<br />
<br />
Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.<br />
<br />
<br />
<b>FISH (MATSYASANA)</b><br />
<br />
Lying on your back and arching your chest<br />
<br />
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.<br />
<br />
Objective: To ease tension and improve spinal flexibility.<br />
STEP 1 - ON YOUR BACK<br />
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.<br />
<br />
STEP 2 - HEAD BACK<br />
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.<br />
<br />
FISH VARIATIONS<br />
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.<br />
<br />
Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.<br />
Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, until the full Lotus position can be held comfortably for a long period of time.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-35534992610217972011-12-26T21:41:00.000-08:002019-04-02T01:01:17.994-07:00Weekly Yoga Exercise - Wednesday<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">WEDNESDAY:</span><br />
<br />
<span style="font-size: large;">STANDING ASANAS:</span><br />
<br />
Santolanasana (balancing pose)</b><br />
<br />
Sit in vijrasana. Stand up on the knees and place the palms of the hands on the floor beneath the shoulders. Raise the buttocks and straighten the knees. Move the <br />
<br />
shoulders forward and drop the buttocks until the body is straight. The arms should be vertical. Focus the gaze on a fixed point in front at the eye level. Hold the <br />
<br />
final position for a few a short duration. Lower the knees to the floor. Relax in marjari-asana or shashankasana.<br />
<br />
Variations 1: Assume the final position of santolanasana. Slowly raise the left arm, keeping the body straight and roll onto the right so that the chest faces forward. <br />
<br />
Rest the upper arm and hand along the trunk and thigh. Rollback to the initial position and repeat the movement to the left side.<br />
<br />
Variation 2: Assume the final position of santolasana. Focus the eye on a point in front of the body. Raise the right arm and place it behind the back so that the <br />
<br />
forearm rests across the small of the back. Lower the arm and repeat on the other side.<br />
<br />
Variation 3: Assume the final position of santolasana. Focus the eye on a point in front of the body. Either keep both hands on the floor and assume the raised arm <br />
<br />
position of variation 2. Raise the right leg, stretching it back and up. Hold for a short duration. Lower the leg and arm. Repeat on the left side.<br />
<br />
Breathing: <br />
Breathe normally on the base position. Retain the breath inside while practising the variations.<br />
<br />
Duration: <br />
Up to 5times on each side.<br />
<br />
Awareness: <br />
Physical – on maintaining balance. Spiritual- on manipura chakra.<br />
<br />
Benefits: <br />
This asana improves the nervous balance and develops a sense of inner equilibrium and harmony. It strengthens the muscles of the arms, shoulders and spine <br />
<br />
and balances the interaction between the dorsal and ventral muscles.<br />
<br />
<br />
<b>Natarajasana </b><br />
(Lord of the Dance Pose) <br />
<br />
The root word "Nata" refers to actor and dancer, Raja means "the king." Natraj is another name for Shiva, who is also known as the cosmic dancer. His dance symbolizes cosmic energy in its "five actions:" creation, maintenance, and destruction or re-absorption of the world, concealment of authentic being, and grace. <br />
<br />
Steps: <br />
<br />
Stand in Tadasana (Mountain Pose). Inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee.<br />
<br />
Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.<br />
<br />
Try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.<br />
<br />
Begin to lift your left foot up, away from the floor, and back, away from your torso.<br />
<br />
Extend the left thigh behind you and parallel to the floor.<br />
<br />
Stretch your right arm forward, in front of your torso, parallel to the floor.<br />
<br />
The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot.<br />
<br />
Sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more.<br />
<br />
Raise the thigh as described above. This second variation will increase the lift of your chest and the stretch of your shoulders.<br />
<br />
Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side. <br />
<br />
Full Pose <br />
<br />
Perform first two steps as described above.<br />
<br />
Turn your left arm actively outward (so the palm faces away from the side of the torso), bend the elbow, and grip the outside of the left foot. (You can also grab the big toe with the first two fingers and the thumb.)<br />
<br />
The fingers will cross the top of the foot, the thumb will press against the sole.<br />
<br />
Inhale, lift the left leg up, and bring the thigh parallel to the floor.<br />
<br />
As you do this, rotate the left shoulder in such a way that the bent elbow swings around and up, so that it points toward the ceiling. It requires extreme flexibility to externally rotate and flex the shoulder joint in this way.<br />
<br />
Reach the right arm straight forward, in front of the torso and parallel to the floor.<br />
<br />
Hold for 20 to 30 seconds, release, and repeat on the second side for the same length of time.<br />
<br />
<br />
Anatomical stress points will be groins, thighs, chest, lungs, shoulders and spine. Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin. <br />
<br />
Benefits: <br />
<br />
Stretches the shoulders and chest<br />
<br />
Stretches the thighs, groins, and abdomen<br />
<br />
Strengthens the legs and ankles<br />
<br />
Improves balance <br />
<br />
Precautions:<br />
<br />
Asana is not recommended in the cases of: <br />
<br />
High or low blood pressure<br />
<br />
Serious lower-back injury.<br />
<br />
Knee injury.<br />
<br />
<br />
<b>Virabhadrasana (Warrior Pose)</b><br />
<br />
Vira = hero. Virabhadra = the name of a warrior who was created by the Hindu god Shiva, lord of destruction and patron of yogis, out of a clump of his own hair. <br />
<br />
Steps:<br />
<br />
• Come into Tadasana (Mountain Pose). <br />
• Bring the arms up alongside the ears into Urdhva Hastasana (Upward Hands Pose). <br />
• Either keep the palms shoulder width, or, for a greater challenge and the classic pose, bring the hands together. <br />
• Inhale and step the feet apart into a wide Utthita Hasta Padasana (Extended Hands and Feet Pose). <br />
• Exhale and turn the trunk – hips and pelvis included – to face out over the front leg. <br />
• Inhale a breath. Exhale and bend the right leg at the hip and ankle and take the thigh out so that shin and thigh make a 90° angle. The thigh bone should be parallel to the floor and the shin should be vertical. Do not take the knee past the ankle, as this puts undue pressure on the joint. <br />
• Look up at the raised thumbs for the classic pose. If this is hard on the neck, keep looking forward. <br />
• Hold the position for several breaths. <br />
• Inhale and come back up out of the pose, keeping the arms lifted, and return to face center. <br />
• Repeat on the second side.<br />
<br />
Practice Points<br />
<br />
• Ground down through the big toe mound of the front foot and draw the shin up. <br />
• Reach the front thigh forward out of the hip. <br />
• Extend the back leg away from the front and press into the back heel. <br />
• Reach the tailbone forward towards the front knee and broaden the lower back. <br />
• Broaden the back ribs and turn them to make the trunk even. <br />
• Turn the chest and collarbones up towards the ceiling. <br />
• Reach both arms up towards the ceiling. <br />
• Soften the neck and the shoulders.<br />
<br />
Variation<br />
<br />
To focus on the legs and trunk and to relieve the shoulders and neck, do the pose with the hands on the hips. Press the elbows in towards each other behind the back to help activate the sides of the trunk.<br />
<span style="font-size: large;"><br />
</span><b><span style="font-size: large;">SITTING ASANAS:</span><br />
<br />
Utthita Padmasana</b><br />
The Elevated Lotus Posture (whose original Indian name is Utthita Padmasana) in Yoga is very suitable for strengthening the muscles and joints (especially wrists) of the arms.<br />
<br />
Note that Utthita means Elevated, whereas Padma means Lotus. The posture gets its name because the entire body form (resembling a Lotus) is lifted above the ground level using both hands. The Elevated Lotus Posture is obviously a variation of the Lotus Posture (Padmasana).<br />
<br />
Steps<br />
<br />
Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. See the Lotus Posture (Padmasana) for more details.<br />
Place your palms on the ground next to your hips. Gradually and smoothly raise your body above ground level so that your entire body weight rests on the palms of your hands.<br />
Remain in this final posture till you can hold your breath in the lungs or your breakpoint*. Lower your body and simultaneously exhale.<br />
<br />
Tips and Comments<br />
<br />
Step 1 may be alternatively performed by placing first your left foot on the right thigh and then your right foot on the left thigh. This periodic exchange of feet ensures that both legs are built uniformly.<br />
This yoga posture can be performed only after gaining mastery over the Lotus Posture (Padmasana). It is harder to perform than the Lotus Posture (Padmasana) because it involves balancing the whole body weight on just the two hands and wrists.<br />
In the early stages, you may feel a trembling sensation in the hands. But by practicing this yoga posture regularly, you can overcome this weakness.<br />
*Breakpoint is the time upto which you can comfortably remain in a yoga posture. It varies from individual to individual depending on one's fitness, age and will power.<br />
<br />
Benefits<br />
<br />
The Elevated Lotus Posture (Utthita Padmasana) provides adequate exercise to various muscles (biceps, triceps, and brachioradialis) of the arms. It also helps strengthen all the joints (wrists, elbows, and shoulders) present in the arms.<br />
The posture strengthens the muscles of the abdominal organs and helps in improving the intestinal system. Hence, it assists in treating digestive disorders.<br />
<br />
<b>Parvatasana</b><br />
<br />
Basic Facts about the Yoga Posture (Asana)<br />
The Mountain Posture (whose original Indian name is Parvatasana) in Yoga is suitable for reducing arthritic aches in the shoulders as well as for stretching the upper body.<br />
<br />
Note that Parvata means Mountain. The posture gets its name because the person performing it resembles a Mountain with the raised arms denoting the peak.<br />
<br />
Steps<br />
<br />
Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. Try to touch the knees to the ground and turn the soles of your feet upwards. See the Lotus Posture (Padmasana) for more details.<br />
Bring your palms together overlapping the fingers of your hands. Starting at the chest level, extend your arms slowly upwards along the central vertical axis of the body till they are over your head. Ensure that your arms touch your ears and are not bent at the elbows. Ascertain that your upper body is fully but comfortably stretched from the hips to the fingers.<br />
Remain in this final posture breathing deeply and uniformly with your eyes closed for about 1-2 minutes (in the early stages) or your breakpoint*. Increase this time gradually.<br />
Repeat the above steps except that you place your left foot on the right thigh and then your right foot on the left thigh. This will ensure that both legs are built uniformly.<br />
<br />
Tips and Comments<br />
You may choose to bend your head forward and place your chin on your upper chest, if you feel comfortable. However, your spine must be erect.<br />
The hands should be stable without any tremble, and the palms should touch each other without any pressure.<br />
In the early stages, you may experience pain in the knees and may be able to place only one foot comfortably on the thigh. Therefore, you may wish to try the Half Lotus Posture (Ardha Padmasana) as a preparatory exercise. Regular practice will make the process of placing both feet on the thighs easier. Beginners with rigid knees and/or ankles should proceed with care.<br />
Instead of keeping the eyes closed, you may focus on the nose tip (Nasagra Drishti) or between the eyebrows (Bhrumadhya Drishti).<br />
There is also a variation of this yoga posture in which you interlock the fingers and stretch the arms vertically up over the head with the palms facing upwards.<br />
*Breakpoint is the time upto which you can comfortably remain in a yoga posture. It varies from individual to individual depending on one's fitness, age and will power.<br />
<br />
Benefits<br />
<br />
The Mountain Posture (Parvatasana) helps in sublimating the vitality in the performer's body because of the total stretch of the vertebral region. Further, the spine is straightened with height gain observed in children and adolescents.<br />
The posture develops various muscles (biceps, triceps, and brachioradialis) of the arms.<br />
The deep and uniform breathing in this yoga pose helps the performer freely expand the lungs and chest. Thus, it benefits those with respiratory disorders such as asthma.<br />
<br />
<br />
<b>Yoga Mudra</b><br />
<br />
Position of Readiness<br />
Yoga Mudra is practiced in the Lotus Pose. If you are unable to practice it in Padmasana, then practice it in Ardha Padmasana or in sukhasana (easy pose). If this is also not possible, then sit in Vajrasana.<br />
<br />
Steps<br />
<br />
After being seated either in the Lotus position or in Sukhasana, bring both the hands at the back. Grab the wrist of one hand with the other hand.<br />
Make a fist with the hand which has been grabbed. At this stage keep the hands loose and let them rest on the back. Keep the spine straight. Look in front while keeping the neck and head straight upward.<br />
Exhaling slowly, start lowering the head till forehead touches the ground. You have to synchronies exhaling with the bending of upper area of the body towards the ground. Let the head come down only as far as it can easily be lowered. If possible, touch the ground with the forehead. By the time the head has touched the ground exhalation should be completed.<br />
Hold the breath in that position. Now tighten the hands and gradually raise them (in grabbed form) upwards as high as possible without excessive strain. Stay in this position for 6 to 8 seconds. Do not allow your buttock to leave the ground during its practice. If it becomes easy to touch the ground with forehead, then gradually try to touch the ground with nose and chin. <br />
Start inhaling while lowering down the hands and gradually return to earlier pose. Loosen the hands and the body. Rest for six to eight seconds. After resting, make a few more rounds by following the same process.<br />
<br />
Daily Practice<br />
Initiate with the two rounds daily in the first week, increase it to four rounds in the second week.<br />
<br />
Benefits<br />
Yoga Mudra has a curative and corrective effect for the asthmatics. The lungs and their bronchial branches are stimulated in a very effective way. Because of reverse conditioning of the upper area of the body, the blood from the lower region begins to flow upwards and massages the veins of the lower bronchioles of the lungs. This helps restore the normal health of the lungs and their functioning.<br />
Yoga Mudra provides several other benefits also. It corrects the disorders of the spine; removes gastric troubles and constipation; strengthens the digestive system; and enhances sexual potentiality.<br />
<br />
<br />
<b><span style="font-size: large;">SUPINE ASANAS:</span><br />
<br />
Viparita Karani</b><br />
<br />
(Legs-Up-the-Wall Pose) <br />
<br />
Viparita refers to a state of turned around or reversed, and karani means doing or some action. <br />
<br />
Said to reverse the normal downward flow of a precious subtle fluid called amrita (immortal) or soma (extract) in the Hatha Yoga Pradipika. Modern yogis agree that Viparita Karani may have the power to cure whatever ails you. This faith has been there from the statement of Gheranda stating that this yoga can win over age, and even death. <br />
<br />
Steps:<br />
<br />
The description of a supported variation of the Shoulderstand-like Viparita Karani is given below. The support can be in form of one or two thickly folded blankets or a firm round bolster. You`ll also need to rest your legs vertically (or nearly so) on a wall or other upright support. <br />
<br />
Therefore, before performing the pose, determine two things about your support: its height and its distance from the wall. If you`re stiffer, the support should be lower and placed farther from the wall; if you`re more flexible, use a higher support that is closer to the wall. <br />
<br />
Your distance from the wall also depends on your height: <br />
<br />
If you`re shorter move closer to the wall.<br />
<br />
In case you are taller move farther from the wall. Experiment with the position of your support until you find the placement that works for you. <br />
<br />
Procedure: <br />
<br />
Start with your support about 5 to 6 inches away from the wall. Sit sideways on right end of the support, with your right side against the wall (left-handers can substitute "left" for "right" in these instructions).<br />
<br />
With one smooth movement along an exhalation, swing your legs up onto the wall and your shoulders and head lightly down onto the floor. The first few times you do this, you may ignominiously slide off the support and plop down with your buttocks on the floor. Don`t get discouraged. Try lowering the support and/or moving it slightly further off the wall until you gain some facility with this movement, then move back closer to the wall.<br />
<br />
Your sitting bones don`t need to be right against the wall, but they should be "dripping" down into the space between the support and the wall. Check that the front of your torso gently arches from the pubis to the top of the shoulders. If the front of your torso seems flat, then you`ve probably slipped a bit off the support. Bend your knees, press your feet into the wall and lift your pelvis off the support a few inches, tuck the support a little higher up under your pelvis, then lower your pelvis onto the support again.<br />
<br />
Lift and release the base of your skull away from the back of your neck and soften your throat. Don`t push your chin against your sternum; instead let your sternum lift toward the chin. Take a small roll (made from a towel for example) under your neck if the cervical spine feels flat.<br />
<br />
Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.<br />
<br />
Keep your legs firm enough to hold them vertically in place.<br />
<br />
Release the heads of the thighbones and the weight of your belly deeply into your torso, toward the back of the pelvis.<br />
<br />
Soften your eyes and turn them down to look into your heart.<br />
<br />
Stay in this pose anywhere from 5 to 15 minutes. Be sure not to twist off the support when coming out. Instead, slide off the support onto the floor before turning to the side. You can also bend your knees and push your feet against the wall to lift your pelvis off the support. Then slide the support to one side, lower your pelvis to the floor, and turn to the side.<br />
<br />
Stay on your side for a few breaths, and come up to sitting with an exhalation. The Focus points of the body getting maximum impact and benefits are Legs, Abdomen, Chest and Neck.<br />
<br />
Benefits<br />
<br />
The posture relieves tired or cramped legs and feet.<br />
<br />
Gently stretches the back legs, front torso, and the back of the neck .<br />
<br />
Relieves mild backache.<br />
<br />
Calms the mind.<br />
<br />
<br />
Precautions: <br />
<br />
The asana should be avoided in case of : <br />
<br />
Menstruation <br />
Serious eye problem such as glaucoma<br />
<br />
<br />
In case of serious neck or back problems only perform this pose under the supervision of an experienced teacher. <br />
<br />
<br />
<br />
<b>FISH (MATSYASANA)</b><br />
<br />
Lying on your back and arching your chest<br />
<br />
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.<br />
<br />
Objective: To ease tension and improve spinal flexibility.<br />
STEP 1 - ON YOUR BACK<br />
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.<br />
<br />
STEP 2 - HEAD BACK<br />
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.<br />
<br />
FISH VARIATIONS<br />
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.<br />
<br />
Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.<br />
Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, until the full Lotus position can be held comfortably for a long period of time.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-50683658287077340432011-12-25T02:01:00.000-08:002019-04-02T01:01:41.536-07:00Weekly Yoga Exercise - Tuesday<div dir="ltr" style="text-align: left;" trbidi="on">
<br />
<span style="color: #660000;"><b>TUESDAY:</b></span><br />
<br />
<span style="color: #660000;"><b>STANDING ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>Trikonasana:</b></span><br />
<br />
<span style="color: #660000;">(oo-TEE-tah trik-cone-AHS-anna) <br />
utthita = extended <br />
trikona = three angle or triangle </span><br />
<br />
<span style="color: #660000;">Step by Step</span><br />
<br />
<span style="color: #660000;"> Stand in Tadasana. With an exhalation, step or lightly jump your feet 3 1/2 to 4 feet apart. Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. </span><br />
<span style="color: #660000;"> Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the right knee cap is in line with the center of the right ankle. </span><br />
<span style="color: #660000;"> Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist. Anchor this movement by strengthening the left leg and pressing the outer heel firmly to the floor. Rotate the torso to the left, keeping the two sides equally long. Let the left hip come slightly forward and lengthen the tailbone toward the back heel. </span><br />
<span style="color: #660000;"> Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the torso. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left thumb. </span><br />
<span style="color: #660000;"> Stay in this pose for 30 seconds to 1 minute. Inhale to come up, strongly pressing the back heel into the floor and reaching the top arm toward the ceiling. Reverse the feet and repeat for the same length of time to the left. </span><br />
<br />
<span style="color: #660000;"><b>Parivrtta Trikonasana - Revolved Triangle</b></span><br />
<br />
<span style="color: #660000;">Parivrtta Trikonasana (or Revolved Triangle) is one of the more challenging poses, for beginners and more experienced students alike. This is perhaps because the pose works on many levels - as well as a strong standing pose, it is also a twist and a balance. But the rewards are worth it, and include strengthening and stretching the legs and back, improving balance and opening the chest. </span><br />
<span style="color: #660000;">This pose can also be helpful for those suffering with back problems and asthma. </span><br />
<br />
<span style="color: #660000;">To practice...</span><br />
<br />
<span style="color: #660000;">•Begin standing in Tadasana, Mountain Pose. Step the legs a leg-length apart, and turn the right foot out about 90 degrees. Ensure the toes of the left foot are turned towards the right foot. <br />
•Square the hips to the front and root the feet firmly into the mat, without scrunching the toes. If possible, the front and back feet are in line. If this comprises your balance, take the right foot to the side a few inches, keeping the hips square. <br />
•Inhale and take the arms wide to the side, in a T shape. Relax the shoulders. <br />
•Exhale, and move the chest and naval towards the right leg, twisting through the upper body. Place the fingers on the floor outside the right foot, or, to lighten, place the hand on the calf or on a block. <br />
•On an inhale, lift the right hand towards the sky. Beginners should keep the right hand placed on the lower back. <br />
•If your neck is ok, turn your head and look at the right hand. If this causes strain in the neck, keep looking forwards, keeping the spine and neck in one long line. <br />
•Keep breathing, even through your breath is naturally constricted in this twist. Keep the sacrum flat and keep rooting the back foot towards the Earth. <br />
•Breath for between five and 10 breaths, focusing on the exhale. Come out of Parivrtta Trikonasana on an inhale, untwisting the same way you came into the pose. Repeat on the other side. <br />
<br />
To lighten this pose, you can bend the front knee, keep the upward hand on the lower back, and/or keep the gaze forward rather than up. Remember to use a block on which to rest the downward hand, or place the hand lightly on the leg. </span><br />
<br />
<span style="color: #660000;"><b>Parsvakonasana:</b></span><br />
<br />
<span style="color: #660000;">Translation: Extended Side Angle Pose </span><br />
<br />
<span style="color: #660000;">From Tadasana step the legs apart. Turn one leg out and bend the knee over the ankle. From Uttanasana step one leg back and externally rotate it until the heel touches the mat. From the Downward Dog Pose step one leg forward between the hands. Externally rotate the back leg until the heel touches the mat. </span><br />
<span style="color: #660000;">Turn the foot of the back leg 90 degrees or slightly inward. Place one hand on the mat beside the bent knee and the other hand diagonally out. Stretch the side of the body. In easier versions of this pose the elbow can be placed on the bent leg or on a block. </span><br />
<br />
<span style="color: #660000;">There are many theories of how this pose should be modified. The back foot does not come to the mat easily if the angle across the body is one clean line from the back legs to the extended arm and fingers, but it does look and feel good. </span><br />
<br />
<span style="color: #660000;">Common Faults</span><br />
<br />
<span style="color: #660000;">Both feet have a tendency to Evert (Pronate). This means that all the weight falls onto the inside of the feet. This happens especially in the back leg. Try to get the pinky toes to the mat. To do this you must engage the Tibialis posterior and Tibialis anterior. </span><br />
<br />
<span style="color: #660000;">Benefits</span><br />
<br />
<span style="color: #660000;">The extended side angle stretches the side of the body. However it is a pose that involves all the muscles in the body. </span><br />
<span style="color: #660000;">The Groin and shoulders are stretched. The muscles around the hip of the leading leg are stretched and toned. The gluteal muscles are toned and the muscles around the lateral lower abdomen are stretched. Toward the lower back the quadratus lumborum a big muscle that runs along the top of the pelvis and attaches to the bones in the spine is significantly stretched. </span><br />
<span style="color: #660000;">The shoulders muscles such as the rotator cuff and closer to the spine the rhomboideus major and minor get a good stretch. Muscles in the shoulders and neck are toned such as the upper trapezius muscles and the levator scapulae. Arm muscles are also toned. The latissimus dorsi is stretched. This is a big muscle that attaches to many bones in the spine (from the sacrum to the lower shoulders) and gathers beside the ribs to attach to the humerus. </span><br />
<br />
<span style="color: #660000;"><br />
<b>SITTING ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>Mandukasana - Frog Pose</b></span><br />
<br />
<span style="color: #660000;">How to perform Mandukasana </span><br />
<br />
<span style="color: #660000;">Sit in Vajrasana and make fists with both hands, the thumbs inside. Place your fists on your belly next to the belly button.<br />
Bend forward with exhalation. Hold your breath in the yoga posture for a few seconds and come up with inhalation.</span><br />
<br />
<span style="color: #660000;">Benefits of Mandukasana</span><br />
<br />
<span style="color: #660000;">This yoga pose is beneficial for people suffering from diabetes as well as for the pancreas and the heart.<br />
The frog pose helps reduce fat from thighs, belly and hips.</span><br />
<br />
<span style="color: #660000;">Focus Points</span><br />
<br />
<span style="color: #660000;">Regulate your breathing with going in and out of the posture. This will strengthen the effect of reducing extra belly weight.<br />
Performing the frog pose together with the right breathing and with an empty stomach stimulates the acupressure points of pancreas and heart.</span><br />
<br />
<span style="color: #660000;">When to Avoid Mandukasana</span><br />
<br />
<span style="color: #660000;">People suffering from abdominal injuries and any kind back pain should not perform the frog yoga pose.</span><br />
<br />
<span style="color: #660000;">Pose recommended for doing after Mandukasana</span><br />
<br />
<span style="color: #660000;">In the frog pose you bend forward and contract all your inner muscles. In the next step it is recommended to perform Uttan Mandukasana, the Uplifting or Stretched Frog Pose to stretch all these muscles.</span><br />
<br />
<span style="color: #660000;"><b>Camel Pose - Ustrasana</b></span><br />
<br />
<span style="color: #660000;">Type of pose: Backbend </span><br />
<span style="color: #660000;">Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility. </span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">1. Come up onto your knees. Take padding under your knees if they are sensitive. </span><br />
<span style="color: #660000;">2. Draw your hands up the side of your body as you start to open your chest. </span><br />
<span style="color: #660000;">3. Reach your hands back one at a time to grasp your heels. </span><br />
<span style="color: #660000;">4. Bring your hips forward so that they are over your knees. </span><br />
<span style="color: #660000;">5. Let your head come back, opening your throat. </span><br />
<span style="color: #660000;">Beginners: Curl your toes under and come to the balls of your feet if you cannot reach your heels when the feet are flat, or use blocks on either side of your feet. </span><br />
<span style="color: #660000;">Advanced: Try taking hold of opposite ankles. </span><br />
<br />
<span style="color: #660000;"><b>Veerasana (warrior pose)</b></span><br />
<br />
<span style="color: #660000;">Posture</span><br />
<span style="color: #660000;">Veera means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Veerasana. </span><br />
<br />
<span style="color: #660000;">Pre Position<br />
Standing Position. </span><br />
<br />
<span style="color: #660000;">Procedure</span><br />
<span style="color: #660000;">1. Take the left foot forward and place the left foot on the floor at th e maximum distance from the initial position. <br />
2. Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight. <br />
3. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down. </span><br />
<br />
<span style="color: #660000;">Position</span><br />
<span style="color: #660000;">The front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.</span><br />
<br />
<span style="color: #660000;">Releasing</span><br />
<span style="color: #660000;">1. Start bringing the body forward and place the hands on the knee. Keep sight to the front. <br />
2. Straighten the knee and restore the hands to their original place. <br />
3. Restore the left leg to its place and take up standing position. </span><br />
<br />
<span style="color: #660000;">Duration</span><br />
<span style="color: #660000;">It should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes.</span><br />
<br />
<span style="color: #660000;">Internal Effects</span><br />
<span style="color: #660000;">In this asana the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning..</span><br />
<br />
<span style="color: #660000;">Precaution</span><br />
<span style="color: #660000;">The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.</span><br />
<span style="color: #660000;">Note: This asana is to be repeated for the right leg also.</span><br />
<br />
<span style="color: #660000;"><b>SUPINE ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>PAVANAMUKTASANA (Both The Legs)</b></span><br />
<br />
<span style="color: #660000;">Posture </span><br />
<span style="color: #660000;">The knees and thighs are pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'. </span><br />
<br />
<span style="color: #660000;">Pre position Supine Position. </span><br />
<span style="color: #660000;">Use Generally practiced to get rid of abdominal & gastric problems and improve digestion etc. </span><br />
<br />
<span style="color: #660000;">Procedure </span><br />
<span style="color: #660000;">Exhale and inhailing, start raising both the legs and come to Dwipada Uttanpadasana Position. <br />
Bend both the legs in the knees and keep the folds on the belly. Keep the knees and toes together. <br />
Now keep the belly pressed with the thighs and clasp the folded legs with both the hands. <br />
Now bending the neck, raise the head and fix the chin between the knees. <br />
<br />
Position </span><br />
<span style="color: #660000;">It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs, the desired pressure can be had on the belly. The proper pressure on the concerned organs of the body gives the desired benefits. </span><br />
<br />
<span style="color: #660000;">Releasing </span><br />
<span style="color: #660000;">Straighten the neck and bring the head on the floor. <br />
Unfold the hands and bring them to their earlier position. <br />
Inhailing, straighten both the legs and come to Dwipad Uttanpadasana Position. <br />
Exhailing, slowly bring both the legs down and place them on the floor and take Supine Position. <br />
<br />
Duration </span><br />
<span style="color: #660000;">Generally it should be maintained for one minute. That way this asana can be retained longer but that is not necessary. </span><br />
<br />
<span style="color: #660000;">Internal Effects </span><br />
<span style="color: #660000;">Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are released. This improves the digestion system and helps have good motion. </span><br />
<br />
<span style="color: #660000;">Precaution </span><br />
<span style="color: #660000;">People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly, the pregenant women should also not practice it. </span><br />
<br />
<span style="color: #660000;">Do’s & Don’ts Do’s</span><br />
<span style="color: #660000;">- Keep the legs folded in knees and pressed on the abdomen using the folded arms. <br />
- Try to touch the chin to the knees.<br />
- Try to keep the legs together.<br />
- Point the toes. <br />
Simple variation – keep the head on the ground instead of trying to touch the chin to the knees.</span><br />
<br />
<span style="color: #660000;">Don’ts</span><br />
<span style="color: #660000;">- Do not strain your neck.</span></div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-49027427465486864882011-12-25T01:34:00.000-08:002019-04-02T01:02:07.365-07:00Weekly Yoga Exercise - Monday<div dir="ltr" style="text-align: left;" trbidi="on">
<span style="color: #660000;"><b><span style="font-size: x-large;">WEEKLY YOGA EXERCISES:</span></b><br />
</span><br />
<span style="color: #660000;">Hi Folks</span><br />
<br />
<span style="color: #660000;">Hope you are all doing good. I just want to share with you people some stuffs which i follow weekly from monday to friday in yoga. If you are interested you can also follow </span><span style="color: #660000;">them. I am going to split here as three sections. Standing asanas, sitting asanas and supine asanas which needs to be followed up daily. So Very fisrt day in the week monday </span><span style="color: #660000;">what needs to be done.</span><br />
<br />
<span style="color: #660000; font-size: large;"><b>MONDAY:</b></span><br />
<br />
<span style="color: #660000;"><b>STANDING ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>ARDHA KATI CHAKRASANA:</b></span><br />
<br />
<span style="color: #660000;">This asana is also called Ardha Chakrasana in some schools. The bend from the waist sideways resembles, half wheel and hence the name.</span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">Step1: Stand straight with your arms by your side. Keep your back and neck straight. Look ahead.</span><br />
<span style="color: #660000;">Step 2: Inhale and slowly raise you left hand straight up above your head. Keep your left arm close to your ear.</span><br />
<span style="color: #660000;">Step 3: Exhale and bend to your right. Slide your right hand down, alongside your right leg. Let your left arm touch your left ear as you bend your head to the right. Hold the </span><br />
<span style="color: #660000;">pose for 10-30 seconds. Breathe normally in the pose.</span><br />
<span style="color: #660000;">Benefits:</span><br />
<span style="color: #660000;">•Clear blockages in the lungs and improves breathing. <br />
•Improves flexibility of the hips. <br />
•Reduces fat and tones the waist.</span><br />
<span style="color: #660000;">Precautions:<br />
•Those with abdominal and hip injury must avoid this pose<br />
•Do not bend forward or backward in this pose.</span><br />
<br />
<span style="color: #660000;"><b>PADAHASTHASANA:</b></span><br />
<br />
<span style="color: #660000;">Padahastasana, or the standing forward bend (literally feet to hands pose), is the eleventh posture in the sequence of 12 basic postures of hatha yoga. It is an inverted posture </span><br />
<span style="color: #660000;">which provides many of the same benefits of the seated forward bend: the main physical benefit is to stretch the entire backside of the body from the head to the heels.</span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">To begin, come to a standing position at the front end of your mat with your legs close together.</span><br />
<span style="color: #660000;">•Inhale and lift your arms straight up over your head with your arms touching your ears.<br />
</span><br />
<span style="color: #660000;">•Exhale and bend forward from the hips as shown in the photograph, keeping your back straight as long as possible. Keep your legs straight with the weight of the body over the </span><br />
<span style="color: #660000;">balls of the feet. Feel that the hips are lifting up and the body is falling away from the hips.<br />
•If possible, put your hands flat on the floor, or wrap your fingers around the big toes. If you can't reach the floor you can also wrap your hands around the back of your legs.<br />
<br />
•Try to bring the head in as close to the knees as possible with the neck relaxed.<br />
•In the beginning, hold the posture for 5 seconds, gradually working up to 1 minute or more.<br />
To come out of the posture inhale and slowly roll the body up bringing the head up last.</span><br />
<span style="color: #660000;">The standing forward bend is part of the basic yoga class.</span><br />
<br />
<span style="color: #660000;">Physical Benefits:</span><br />
<br />
<span style="color: #660000;">•Stretches the hamstrings on the back of the legs<br />
•Stretches and lengthens the entire spine<br />
•Massages the internal organs, especially the digestive organs<br />
•Relieves digestive problems such as constipation<br />
•Relieves problems with sciatica<br />
•Invigorates the nervous system<br />
•Increases the supply of blood to the brain<br />
•Removes flesh from the abdomen<br />
Energetic (Pranic) Benefits<br />
•Removes tamas, or inertia</span><br />
<br />
<span style="color: #660000;"><b>ARDHA CHAKRASANA:</b></span><br />
<br />
<span style="color: #660000;">Ardha Chakrasana, Ardha Kati Chakrasana, Half Wheel Pose</span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">Stand straight in Samastithi. Keep your feet hip-width apart from each other. With inhalation you place your hands on your lower back just above your buttocks and bend backwards </span><br />
<span style="color: #660000;">as much as your body allows you. Stay in this position and keep breathing. Come up with exhalation. <br />
You can repeat the posture 3 to 5 times.</span><br />
<br />
<span style="color: #660000;">Benefits:</span><br />
<br />
<span style="color: #660000;">Ardha Chakrasana is a beneficial yoga posture for your heart and can help you to regulate high blood pressure. <br />
As it gives your belly, abdominal organs and intestines a good stretch, it helps your digestion and makes your inner organs work properly again. <br />
The bend of the spine and the impulse that your nervous system gets is good for spondylitis.<br />
The bending backwards will bring flexibility to your spine and hips and when you have back pain you should do the posture to get some relief.<br />
Additionally the bending backwards gives you room to breathe and thus helps your respiratory system and can even relief asthma problems.<br />
If you want to lose some weight, do Ardha Chakrasana as it tones and strengthens the thighs, hips and waist which will reduce excess fat in this area.<br />
Ardha Chakrasana also helps women with menstruation problems or disorders and uterus problems or any other gynecological problems such as leucorrhea as the backward bending </span><br />
<span style="color: #660000;">stimulates the ovaries and fallopian tubes.<br />
Pregnant women should also perform this exercise in most cases to prevent stiffness of the back and back pain. It can make the delivery easier. But please consult your doctor </span><br />
<span style="color: #660000;">before you practice this posture during pregnancy.</span><br />
<br />
<span style="color: #660000;">Focus Points</span><br />
<span style="color: #660000;"><br />
For beginners it is very necessary to support the back with the hands as you can harm your back very easily when you bend too much backwards without supports in your back.<br />
<br />
<span style="color: #660000;">Tips and Help</span><br />
<span style="color: #660000;"><br />
Bring your hips forward and bring your body weight on your toes while bending backwards.</span><br />
<br />
<span style="color: #660000;"><b>SITTING ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>BHADRASANA:</b></span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">Sit with your legs spread out. <br />
Bring both feet together and join the soles of your feet. <br />
Bring both heels as close as possible to the body. <br />
Try to touch the knees on the floor. <br />
Keep the head, neck and spine in one straight line, keep abdomen comfortably drawn in. <br />
Observe your breathing. <br />
Initially, give slow ‘butterfly movements’ by slightly lifting the knees and pushing them down. This helps increase flexibility in the hip joint. </span><br />
<span style="color: #660000;">Benefits: </span><br />
<span style="color: #660000;">Bhadrasana is a conditioning asana and helps one prepare for further action. It increases concentration and quietens the mind. Also increases flexibility of the lower limbs.</span><br />
<span style="color: #660000;">Limitations: </span><br />
<span style="color: #660000;">Severe arthritis, acute slipped disc and any injuries or surgeries on the legs. Beginners may find it difficult to practice Bhadrasana and might not be able to maintain the </span><br />
<span style="color: #660000;">posture for long. This is mainly due to inflexibility of hip joint and thigh muscles. With regular practice, this can be overcome.</span><br />
<br />
<span style="color: #660000;"><b>NAVKASANA</b>:</span><br />
<br />
<span style="color: #660000;">Steps </span><br />
<br />
<span style="color: #660000;">1.Lie down straight on the abdomen with forehead resting on the floor.</span><br />
<span style="color: #660000;">2.Keep your feet together and arms extended forward with palms on the floor. While inhaling, raise your arms, head, neck, shoulders, trunk and legs simultaneously as high as </span><br />
<span style="color: #660000;">possible. </span><br />
<span style="color: #660000;">3.Keep your elbows and knees straight. Balance the entire weight of your body on the navel. Maintain this posture as long as possible.</span><br />
<span style="color: #660000;">4.While exhaling, bring down your legs, hands and forehead to the ground. Then relax in Makarasana. </span><br />
<span style="color: #660000;">Benefits & Precautions: </span><br />
<span style="color: #660000;">Naukasana improves the functioning of the lungs, is useful in treating disturbed navel and relieves body stiffness and back pain. It also reduces excess fat from the abdomen. It </span><br />
<span style="color: #660000;">improves digestion and relieves constipation. Hernia and Ulcer patients should not do this asana. </span><br />
<br />
<span style="color: #660000;"><b>SUPINE ASANAS:</b></span><br />
<br />
<span style="color: #660000;"><b>UTTAN PADASANA:</b></span><br />
<br />
<span style="color: #660000;">Steps:</span><br />
<br />
<span style="color: #660000;">Lie down in Shavasana, legs together, hands by the side of your body, palms facing the floor. <br />
Now start raising your legs and hold them at 30 degrees. Continue normal deep breathing. <br />
With right leg up, the left foot starts travelling down slowly, till the left heel touches the floor. <br />
Start raising your left foot till it joins your right foot at 30 degrees. Now left leg remains up and right foot starts travelling down till the right heel touches the floor. </span><br />
<span style="color: #660000;">Relax. <br />
Now start raising your right foot till it joins your left foot, knees straight toes out stretched and slowly bring both feet down till both heels touch the floor and relax. </span><br />
<br />
<span style="color: #660000;">Note : There should be no jerk at this point. </span><br />
<br />
<span style="color: #660000;">Benefits :</span><br />
<br />
<span style="color: #660000;">Uttanpadasana reduces the stomach, strengthens the thighs, waist, hips, back and spinal cord. It prevents and cures HERNIA as well.</span><br />
<br />
<span style="color: #660000;"><b>ARDHA HALASANA:</b></span><br />
<br />
<span style="color: #660000;">Ardha Halasana means the ‘Half Plough Posture’. Proper practice of the Ardha Halsana will help you gain mastery over the Halasana posture which will be dealt in the following </span><br />
<span style="color: #660000;">chapter.</span><br />
<span style="color: #660000;">The best thing about Ardha Halasana is that you practice this asana even on your bed before you get up in the morning.</span><br />
<span style="color: #660000;">Ardha Halasana is an ideal remedial exercise for people suffering from constipation. Besides toning up the body, removing laziness, it will also regulate proper bowel movements</span><br />
<br />
<span style="color: #660000;">NOMENCLATURE </span><br />
<br />
<span style="color: #660000;">In Sanskrit the terms ‘Ardha’ means half, ‘Hala’ the traditional Indian plough and ‘Asana’ points to the specific yogic posture. Therefore, when a yogic practitioner assumes the </span><br />
<span style="color: #660000;">final Ardha Halasana posture the figure will resembles a half plough.</span><br />
<br />
<span style="color: #660000;">Steps</span><br />
<br />
<span style="color: #660000;">Lie down on your practice mat.<br />
Stretch out your legs.<br />
See that your toes and heels are together respectively.<br />
Your toes must be pointing outwards.<br />
Relax the entire body.<br />
Similarly stretch out your hands on both your sides.<br />
The palms must be turned downwards.<br />
Remain in this position for about 60m seconds as you breathe normally.<br />
Press down the palms as you inhale.<br />
Even as you inhale slowly raise the right leg to the maximum height.<br />
The left leg must be kept flat on the ground.<br />
Keep on holding your right leg straight at the height you feel at ease till you inhale completely.<br />
Hold on to your breath for about five seconds or till you are comfortable.<br />
Exhale and simultaneously lower down the right leg till it reaches the floor. By that time you should be completing the exhalation process.<br />
Wait for some time when you should be holding out your breath.<br />
Gradually inhale deeply and simultaneously do the same act with the left leg.<br />
As you bring down the left leg after completing the act and exhalation, you would be completing one cycle.<br />
Do three cycles alternating both the legs.</span><br />
<br />
<span style="color: #660000;">The Second Stage of Ardha Halasana</span><br />
<br />
<span style="color: #660000;">After you complete the three cycles, relax with normal breathing for about 10 seconds. Now commences the second stage of Ardha Halasana as you inhale.<br />
While you breathe in press down your palms.<br />
Raise both your legs without raising your hands or bending your knees.<br />
The legs should be raised to an angle of 30 degrees from the floor.<br />
Now attempt to lift the legs up to an angle of 90 degrees from the floor. Thus, your legs will be at a right angle with the ground.<br />
The back side of your head should be touching the ground.<br />
Your elbows and arm should be close to the trunk.<br />
Don’t use your shoulders to lift the legs.<br />
Your back must be as close to the floor as possible.<br />
Moreover, you shouldn’t be raising above the floor your head, and the trunk.<br />
The body above the hip joints should be touching the ground during the entire course of the posture.<br />
Fix the gaze on the toes.<br />
Don’t keep the toes pointed or stiff. Pointed toes creates tension and cramps on the toes and legs<br />
Complete the inhalation process and then hold on to your breath.<br />
Stay put in this posture till your body is at ease.<br />
This is the Ardha Halasana posture.<br />
Then lower the legs without bending your knees even as you exhale.<br />
During this legs lowering movement, you should be pressing down your palms on the ground.<br />
It is important that you pause when your legs are at an alignment of 60 degrees and 30 degrees vis-à-vis the ground.<br />
While raising and lowering the legs make the leg-muscles tense.<br />
Perform the legs lowering movement in a smooth gradual pace. Many have a tendency to abruptly drop the legs as they reach the ground. This is wrong!<br />
You shouldn’t be changing the positions of your neck, hands, palms, shoulders and neck.<br />
Repeat the exercise thrice at the initial stage in quick succession.</span><br />
<br />
<span style="color: #660000;">NOTE: However, at a subsequent stage when you gain complete control over the Ardha Halasana posture, you can either do it once or simply skip the Ardha Halasana posture and </span><br />
<span style="color: #660000;">straightway move from Dhanurasana posture to the full Halasana posture. Actually, Ardha Halasana is the first step to correctly do the full Halasana posture.</span><br />
<br />
<span style="color: #660000;">ADVANTAGES</span><br />
<br />
<span style="color: #660000;">Uterine problems are cured.<br />
Rectum ailments also get healed if you regularly practise Ardha Halasana.<br />
Ardha Halasana prevents hernia.<br />
Constipation and flatulence syndromes are cured.<br />
Menstrual disorders are corrected.<br />
Varicose veins are cured.<br />
Ardha Halasana prevents prolapse of abdominal organ.<br />
Abdominal muscle elasticity is built up.</span><br />
<br />
<span style="color: #660000;"><b>MATSYASANA:</b></span><br />
<span style="color: #660000;"></span><br />
<span style="color: #660000;">Definition: Lying on your back and arching your chest<br />
<br />
The fish is the stretch that counters the Plough, and so follows them in Yoga session. The name of the posture derives from the fact that if you adopt the position in water, you </span><br />
<span style="color: #660000;">will float quite easily. The Asana does wonders for your respiratory systems; when you assume this position, your chest is stretched open and your bronchial tubes are widened to </span><br />
<span style="color: #660000;">promote easier breathing. In time your ribcage will expand, and this will also encourage you to breathe more deeply. By lifting your chest and tucking your arms underneath your </span><br />
<span style="color: #660000;">body, you will combat postural defects such as rounded shoulders and the cervical region of your spine, thus releasing pressure on your nerves. Try to hold the pose for half of </span><br />
<span style="color: #660000;">the time that you spent in the Shoulderstand, in order to equalize the stretching effects on your spine ans muscles.</span><br />
<br />
<span style="color: #660000;">Objective: To ease tension and improve spinal flexibility.</span><br />
<span style="color: #660000;"><br />
Step 1 - On your back<br />
Assume the Corpse Pose and, when you are ready, begin to come into the fish. Stay flat on your back, and bring your feet together. With your arms straight by your sides, lay </span><br />
<span style="color: #660000;">your palms on the floor, then tuck your hands in underneath your buttocks. Starting Pose: Prepare yourself for this asana by relaxing in the Corpse Pose for as long as you need.</span><br />
<span style="color: #660000;">Step 2 - Head Back<br />
Having arched your spine, tilt your head so that your crown rests on the ground. Hold for 30 seconds. To come out of the Fish, slide your head back and then lower your chest. To </span><br />
<span style="color: #660000;">finish, relax by lying in the Corpse. Chest Lift: Press your elbows down on the floor, inhale, and arch your chest upward as far as you can.</span><br />
<span style="color: #660000;">Fish Variations<br />
Try this variation if you are flexible enough. In the Easy Pose, clasp your toes. Lie back, arch up, and rest your buttocks on your heels. Lay the top of your head on the floor.</span><br />
<span style="color: #660000;">•Knees Bent - Sit cross-legged, then put your arms down behind your knees and catch hold of your toes.<br />
•Fish in Lotus - This pose is an advanced variation on the ordinary Fish. It is similar to the Easy Pose variation shown above, except that it begins with the Lotus. </span><br />
<span style="color: #660000;">Practitioners of yoga use this variation for staying afloat in water. The Fish in Lotus pose should not be attempted by beginners, or even by more experienced yoga students, </span><br />
<span style="color: #660000;">until the full Lotus position can be held comfortably for a long period of time.</span><br />
<br />
</span> </div>
Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0tag:blogger.com,1999:blog-5658508521957298611.post-56456343328706909272011-12-19T08:06:00.000-08:002019-04-02T00:46:11.892-07:00Memory Power by Yoga<div dir="ltr" style="text-align: left;" trbidi="on"><span style="color: #660000; font-size: x-large;"><b>YOGA AND MEMORY:</b></span><br />
<br />
<span style="color: #660000;">Yoga is an ancient Hindu discipline. The goal of Yoga is union with the higher consciousness.</span><br />
<br />
<span style="color: #660000;">Understanding ‘Memory’</span><br />
<br />
<span style="color: #660000;">Memory is the capacity to retain and recall information about past and present incidents. Memory capacity is the ability to analyze and synthesize the assimilated information and not information storage alone. Memory power varies between individuals.</span><br />
<br />
<span style="color: #660000;">In Sanskrit, the word ‘Memory’ is called ‘smriti’ The yoga sutras of Patanjali describe memory as ‘an experienced object not being lost from the mind.’</span><br />
<br />
<span style="color: #660000; font-size: large;"><b>Yoga and Memory: The Indisputable Link</b></span><br />
<br />
<span style="color: #660000;">While memory is the latent capacity to retain and recall information, yoga assists in improving memory power through yogic techniques of concentration and meditation. The brain functions of attention, cognition, processing of sensory information and visual perception are honed with yogic practices.</span><br />
<span style="color: #660000;">Yogic practices like asanas, pranayama, meditation and Om chanting increase the circulation of blood to the brain. This help calm the mind and enhances concentration skills. Memory lapses can also be prevented through yogic practices that enhance the power of recall. One can draw upon the immense power of the mind with consistent yogic endeavor</span><br />
<br />
<span style="color: #660000;">“Memory is the measure of ability to reproduce the knowledge that is known”, says Yogacharya Vishwas.</span><br />
<br />
<span style="color: #660000;">“Memory is holding on to that which has been known.”- The Hindu Texts.</span><br />
<br />
<span style="color: #660000;">“Memory is the calling up of an object from past experience,” say Patanjali Sutras.</span><br />
<br />
<span style="color: #660000;">The magic of hatha yoga</span><br />
<br />
<span style="color: #660000;">Hatha yoga is a gentle form of yoga that consists of asanas, pranayama, meditation and chanting to achieve clarity of the mind that translates into all round good health. Memory power is given a boost, while also improving the ability to maintain focus and concentration.</span><br />
<br />
<span style="color: #660000; font-size: large;"><b>Yogic components that improve memory</b></span><br />
<br />
<span style="color: #660000;"><b>Asanas:</b> The inverted postures nourish the brain with increased blood supply and supply of oxygen to the cells that help in developing memory:</span><br />
<br />
<span style="color: #660000;"><b>Pranayama</b>: Deep breathing exercises that help in the increased flow of prana and oxygen to the body parts and the brain, enhancing memory power</span><br />
<br />
<span style="color: #660000;"><b>Meditation</b>: Helps to clear the mind of unwanted thoughts and reduces excessive thinking. It is said that excessive thinking saps the mental energy of a person. Daily meditation helps to keep the mind calm and free of tension. Meditation on the third eye or on the point between the eyebrows helps to activate the brain and develop memory power.</span><br />
<br />
<span style="color: #660000;"><b>“Om” chanting:</b> – The vibration of Om recharges the cells and organs of the body with energy. It is said that 30 minutes of Om chanting helps to rejuvenate our consciousness and improve memory power.</span><br />
<br />
<span style="color: #660000;">How? </span><br />
<br />
<span style="color: #660000;"><b>AUM – Utterance of A affects the spinal cord.</b></span><br />
<br />
<span style="color: #660000;"><b>Utterance of U affects the thyroid glands.</b></span><br />
<br />
<span style="color: #660000;"><b>Utterance of M affects the brain and its centers.</b></span><br />
<br />
<span style="color: #660000;">This practice enhances the efficiency of the brain cells, thereby improving memory power.</span><br />
<br />
<span style="color: #660000; font-size: large;"><b>Yogic Practices in Detail </b></span><br />
<br />
<span style="color: #660000;"><b>Asanas</b></span><br />
<br />
<span style="color: #660000;">Asanas are not aimed at mere toning of the physical body; they are designed to activate the energy channels in our body, thereby empowering the body from within. </span><br />
<br />
<span style="color: #660000;">During asana practice, it is important to focus the eyes at the point between the eyebrows, which promotes memory power. One must gently do away with restless thoughts and be aware of the movements of the body. </span><br />
<br />
<span style="color: #660000;">Please refer my older posts for the following pose picture.</span><br />
<br />
<span style="color: #660000;"><b>Vrikshasana or the tree pose:</b> This asana is practised in a standing posture, and benefits the ankle and the knees while also developing memory and concentration.</span><br />
<br />
<span style="color: #660000;"><b>Steps</b>:</span><br />
<br />
<span style="color: #660000;">Stand erect.</span><br />
<span style="color: #660000;">Lift the right leg, bend it at the knees and place it on the left thigh.</span><br />
<span style="color: #660000;">Bring your palms close to your chest as in a prayer position.</span><br />
<span style="color: #660000;">Shift your gaze to a point on the floor and stare.</span><br />
<span style="color: #660000;">Hold this position for a few breaths and relax while returning to the original position.</span><br />
<span style="color: #660000;">Repeat the same with the other leg.</span><br />
<br />
<span style="color: #660000;"><b>Natarajasana or the dancer’s pose:</b> This pose enhances balance, memory, focus and concentration.</span><br />
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<span style="color: #660000;"><b>Steps</b>:</span><br />
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<span style="color: #660000;">Stand erect. Bend the right knee and hold the knee at the ankles with your fingers.</span><br />
<span style="color: #660000;">Inhale as you lift the left arm straight above the head.</span><br />
<span style="color: #660000;">Exhale as you pull the right leg up and away from the body.</span><br />
<span style="color: #660000;">Then fix your gaze steadily at a point on the floor for a few breaths.</span><br />
<span style="color: #660000;">Repeat the same with the other leg.</span><br />
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<span style="color: #660000;"><b>Pranayama</b></span><br />
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<span style="color: #660000;">It is apt to quote the Patanjali sutras that say , “The mind becomes calm by regulating the expulsion and retention of the breath”. Yogic breathing is a powerful tool to bring in more oxygen to the brain and blood. This facilitates in the development of memory and concentration. </span><br />
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<span style="color: #660000;"><b>Yogic breathing – Anuloma Viloma</b></span><br />
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<span style="color: #660000;">Anuloma Viloma is also called alternate nostril breathing. Insights into the yogic texts describe the presence of the Ida nerve current, which flows through the left nostril and the Pingala current, which flows through the right nostril. It is said, that the breath flows through the right nostril for one hour, and then through the left nostril for another hour. Any alteration in this pattern of the flow of breath results in disease.</span><br />
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<span style="color: #660000;"><b>Steps</b>: </span><br />
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<span style="color: #660000;">Sit in a comfortable position and relax all the muscles of the body. </span><br />
<span style="color: #660000;">Exhale deeply through both nostrils. </span><br />
<span style="color: #660000;">Close your right nostril and inhale through the left nostril. Next, gently close the left nostril and release or exhale the breath through the right nostril. This constitutes one cycle of breathing practice. </span><br />
<span style="color: #660000;">Close your left nostril and inhale through the right nostril. Close the right nostril and exhale through the left nostril. This makes another cycle of breathing exercise. </span><br />
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<span style="color: #660000;">Note: Breathing should be normal, regular and deep during the practice.</span><br />
<span style="color: #660000;">Practice of this exercise calms the mind, and prepares it for deep meditation.</span><br />
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<span style="color: #660000;"><b>Meditation</b> </span><br />
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<span style="color: #660000;">Finding peace amidst the hustle and bustle of daily life, meditation is a time-tested method to experience the divine presence or consciousness within. An intense feeling of inner peace and abounding bliss envelops the being after deep meditation. It also helps in developing a non-judgmental attitude towards people and situations. Meditation on the third eye helps develop memory power. </span><br />
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<span style="color: #660000;"><b>Steps</b></span><br />
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<span style="color: #660000;">Sit in a cross-legged position. </span><br />
<span style="color: #660000;">Close your eyes and fix your attention at the point between the eyebrows. By focusing on this inner vision, we achieve clarity and creative insight.This chakra is also called Ajna chakra and the colour it radiates is emerald green. Focus your concentration on this center and feel the energy it radiates. </span><br />
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<span style="color: #660000;">Benefit: By focusing on this inner vision, we achieve clarity of thought and purpose. The power of creative insight is also honed through this technique.</span><br />
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<span style="color: #660000; font-size: x-large;"><b>MEMORY, CONCENTRATION AND FOCUS:</b></span><br />
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<span style="color: #660000;">1) <b>Asana</b> – Yoga Postures: includes using a gazing point (drishti) while performing balancing postures, spine lengthening exercises and inverted postures (like the headstand). Using the drishti improves focus and concentration while the exercises stimulate the nervous system. In Asana practice we focus on our physical body and the breath thereby improving concentration and focus.</span><br />
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<span style="color: #660000;">2) <b>Pranayama</b> focuses on breathing techniques and mastering the life-force. These not only help with focus and concentration but also help more oxygen reach the brain. In pranayama, the mind is focused on the breath as it flows in and out of the body. Oxygen and pranic energy are also increased in the body and brain by the regulation of breath. Thus, pranayama increases focus and concentration as well as nourishes the brain. Pranayama is greatly beneficial in improving memory power. In pranayama, the psyche of the individual is concentrated on the breath as it courses in and out of the body. Hence, pranayama modifies concentration and focus in a positive manner as well as nurtures the brain.</span><br />
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<span style="color: #660000;">3) <b>Dharana</b> quite specifically is the process of holding the mind to one place, object or idea. Dharana techniques are specifically designed for the mind. It works on focusing concentration and attention rather than letting the mind wander. This kind of focused attention is a form of mind training as it becomes easier to concentrate and remember as you practice more.</span><br />
<span style="color: #660000;">Dharana, or the practice of focus and concentration, affects and reduces the occupied mind. The mind is kept firm at one place instead of letting it wander here and there. This reduces strain on the mind. Mental strength increases. With such habitual focus and concentration, the work is done effectively and efficiently. The daily practice of dharana reduces the wavering attitude of mind and a different kind of mental clarity can be observed throughout the day. Dharana acts upon and cuts down the stress of the preoccupied mind.</span><br />
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<span style="color: #660000;">4) With <b>Dhyana</b> (meditation) we develop awareness. If you can make the time to take care of yourself by meditating for just 20 minutes a day, know that these efforts can help you to improve memory and concentration. A calm and well rested mind (as opposed to an agitated, overworked mind) is much more agile and flexible.</span><br />
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<span style="color: #660000;">Meditation takes dharana even further as it calls for intense mental focus and concentration. During meditation you empty the content of your consciousness completely. Dharana quite specifically is the process of holding the mind to one place, object or idea. Eliminating all extraneous thoughts gives your mind some much needed rest.</span><br />
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<span style="color: #660000;">Meditation is a maneuver beyond the art of Dharana, calling for even more psychological and intellectual diligence and concentration. The art of meditation either by itself or in alignment with yoga asana and pranayama clears the mind of unreasonable and superfluous thoughts. Unrestrained thinking eats up mental energy and clouds the mind from interpreting and perceiving things clearly. In Yoga, meditation helps to energize the brain as well as get the mind to focus and concentrate.</span><br />
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<span style="color: #660000;">5) <b>Self Affirmations:</b> The next key factor to improve memory and concentration is the power of positive thinking. Self-affirmation can stimulate your brain and give you the boost that you need to focus and concentrate better. It has been proven to work.</span><br />
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<span style="color: #660000;">Saying positive phrases to yourself over and over again will unconsciously help you to convince yourself of its truth. There is no greater power than believing in yourself to improve memory and concentration.</span></div>Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com2tag:blogger.com,1999:blog-5658508521957298611.post-64139677793956180242011-12-09T03:13:00.000-08:002019-04-02T01:04:22.989-07:00Yoga Tools<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: x-large;">YOGA EQUIPMENT & TOOLS OVERVIEW</span></b> </div>
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Yoga Equipment, Tools, and Props may not be required when practicing Yoga but they have always been useful aids to practitioners. Take note that it is essential to feel relaxed and comfortable when doing the poses. Most Yoga Tools are designed to provide extra support to help you get deeper into a pose or do the pose better.</div>
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<span style="font-size: large;"><b>YOGA MATS:</b></span></div>
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Know the features of a Yoga Mat, how to take good care of it, and choose the mat that will make Yoga more effective and fun for you.</div>
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<b>Ashtanga Mats</b> - These tightly woven Yoga Mats are made of cotton and are ideal for Ashtanga Yoga, Bikram Yoga, or any form of sweaty Yoga practice because traction on Ashtanga Mats are activated by the moisture build up from sweat or water. The Ashtanga Mat also provides extra cushioning for Seated Postures and better stability for Standing Postures.</div>
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<b>Travel Yoga Mats</b> - These are ideal for people who are on the go. These lightweight, highly portable Travel Yoga Mats easily fold and fit in most luggages without hassle.</div>
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Universal Yoga Mats - These are the most commonly used Yoga Mats. These are favored by both Yoga students and instructors. Although a Universal Yoga Mat has a high-tack and sticky surface, it is still lightly textured, allowing a smoother, softer feel for you.</div>
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Deluxe Yoga Mats - A Deluxe Yoga Mat is a more enhanced form of the Universal Yoga Mat.</div>
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<b>Utopian Yoga Mats </b>- These are the probably the best Yoga Mats today. The Utopian Yoga Mat offers only perfection in every aspect: cushioning, durability, and stability. Compared to its counterparts, the Utopian Yoga Mat restores its form faster, hence making any body impressions on the surface disappear quickly. The only downside is that it is heavier and a lot more expensive than the conventional, easy to use Yoga Mat.</div>
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<b>Beginner Yoga Mats</b> - These are balanced in every aspect and can be the beginners' initial and temporary mats until they reach the advanced level of Yoga.</div>
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<span style="font-size: large;"><b>YOGA MAT BAGS:</b></span></div>
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Place your mat in a Yoga Mat Bag when traveling or when it is not in use. You will find that you can extend the life of your mat by taking good care of it.</div>
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The Yoga Mat is the most common tool used in a Yoga session. It provides traction to prevent you from slipping when doing a pose. It also serves as a cushion so you will not lie on the hard, cold surface when doing Supine Poses or the Savasana. </div>
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Since the Yoga Mat is very useful and important in practicing Yoga, make sure to take good care of it. Aside from cleaning it properly after every use, put it in a Yoga Mat Bag to keep it protected while you are traveling or when the mat is not in use. </div>
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There are different kinds of Yoga Mat Bags. Some have adjustable straps and zippers, while others offer additional features such as enough space or pocket for your other belongings. You can choose a bag that provides just the right space for your mat, or if you use other props in the class such as Yoga Straps or a towel, there are mat bags that offer enough room for all your items. Choose a Yoga Mat Bag that is lightweight, durable, and has adjustable straps so you will be comfortable when the bag is worn over your shoulder. </div>
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Nowadays, Yoga Mat Bags come in different designs with colorful prints that allow you to carry your mat and props in style. Keep in mind, though, that what's more important to look for in a Yoga Mat Bag is its functionality. </div>
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Place your mat in a Yoga Mat Bag when traveling or when it is not in use. You will find that you can extend the life of your mat by taking good care of it. </div>
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<span style="font-size: large;"><b>YOGA BOLSTERS:</b></span></div>
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Yoga Bolster can aid Yogis to properly align the body. It also adds comfort and relieves tension in the lower and upper back, neck, abdomen, or legs during difficult poses.</div>
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Yoga Bolsters are shaped cushions which are used in different Styles of Yoga like Bikram Yoga, Ananda, and Kripalu Yoga. Basically, they are designed to provide support for certain parts of the body (particularly the back, abdomen, or legs) so that Yogis could pull off some Yoga Poses easier and more comfortably. </div>
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Yoga Bolsters are very useful in performing passive and Supine Postures. In instances when a Yogi needs to properly align the body and stack the Spinal Vertebrae, a Yoga Bolster would act as a support to straighten even the most stubborn backbone. </div>
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Other than support, a Yoga Bolster used with a Yoga Mat can also serve as a cushion for the lower body making your Yoga Session more comfortable. This could also be used to relieve tension in your lower and upper back, neck, abdomen, or legs in practicing difficult poses. </div>
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Yoga Bolsters also come in a variety of shapes, sizes, colors, and materials designed to fit your need and preference. However, you should know which type of Yoga Bolster suits you best as it also has different kinds. Each is unique with different purposes. </div>
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Here are some examples of Yoga Bolsters: </div>
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<b>Cylindrical Bolsters</b> - Can be used either perpendicular or parallel to the spine, or under the knees to lengthen the lower back. Cylindrical bolsters are also great supports for forward bends and for a whole lot of Yoga Poses.</div>
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<b>Rectangular Bolster</b> - This helps you relax and stretch your body in areas that need it most, usually under the knees or to relieve pressure on your lower back.</div>
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<b>Breathing Bolster</b> - This assists you to relax and breathe deeper easily. It is usually used to support the long muscles on both sides of your spine and enable them to relax fully. It can also be used as an inclined surface to allow the left and right sides of your chest to stretch and drop towards the floor, allowing slow and deeper breathing.</div>
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Zafu - This cushion is used to raise the hips, rendering any type of cross-legged sitting position more stable. This is ideal for people who practice Yoga Meditation.</div>
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This Yoga equipment is also best used for Meditation. It can provide the comfort that you need when you are sitting down especially on a hard surface. </div>
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Yoga Bolsters are highly portable and can easily be stored at the corner of your room, in a drawer, or in a closet without taking much space. Be sure to check out our collection of Yoga Bolsters and other props in our Yoga Shop. </div>
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<span style="font-size: large;"><b>YOGA BLANKETS:</b></span></div>
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It is essential to feel relaxed and comfortable when practicing Yoga. Together with a Yoga Mat, use a Yoga Blanket to keep you warm during a class or session.</div>
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Yoga is becoming more and more popular in the United States and in other countries throughout the centuries. Its benefits are being sought from Healing Major Illnesses, to improving disposition, to improving sex life. Yoga is a science that aims to create a union between the three aspects of a person - the body, the mind and the soul. It developed different practices that will help achieve this goal, from the execution of different Physical Postures, performing Breathing Exercises, and Meditating. </div>
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Different Styles of Yoga also appeared over the years, following the same goal but with difference in the emphasis and modification of the various practices: Bikram Yoga uses heat together with the Asanas (Physical Postures) and Pranayamas (Breathing Exercises). Kundalini Yoga emphasizes on the Breathing and Chanting. Viniyoga or the Yoga of Wellness concentrates on developing practices for individual conditions and purposes. </div>
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Together with the evolution of the practices, came the development of the different Yoga Props which aim to help each practitioner achieve the utmost result of the Yoga Practice. Among the Yoga Props is the Yoga Blanket. This helps you feel relaxed and comfortable which is essential in the practice of Yoga. Yoga Blankets provides warmth and added cushioning to your Yoga Mat. You can use your blanket to sit and lie on during a Yoga Class or Yoga Session. You can also use it to cover your body while doing the Corpse, Final Corpse Pose or Relaxation Poses, or whenever you feel cold. It can also be considered as the most versatile Yoga Equipment. Yoga Blankets can be used as substitute to the Yoga Bolster. </div>
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Yoga Blankets or Yoga Rugs are popular with practitioners of Bikram and Ashtanga Yoga. It provides extra height, absorbs sweat, and help you maintain a pose. These Blankets can also complement your Meditation practice by providing you with extra warmth when you need it the most. </div>
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Yoga Blankets can easily be stored in a bag making it easy for you to bring it anywhere. They can also be made of different materials like wool, cotton, polyester blend, acrylic, felt or a Mexican blanket blend. The Mexican Yoga Blanket is the most popular. These blankets are hand woven and ideal for placing onto Yoga Mats. </div>
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<span style="font-size: large;"><b>YOGA STRAPS:</b></span></div>
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Yoga Straps can either be made out of cotton or nylon. They are helpful when you are doing some poses and allow you to hold a certain pose longer.</div>
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One of the reasons why some people stay away from Practicing Yoga is that they think that are not flexible enough. Yoga is not about being flexible but about strengthening your body and your spine in all directions with the goal of creating a union between the body, mind and spirit. All that matters is for you to try to perform the pose the right way without pushing yourself too far. By doing this you will develop flexibility, strength and become more energetic. </div>
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You are not expected to do the pose perfectly on your first try. It takes time to master a Yoga Pose and requires a lot or perseverance and patience. You also have to remember that Yoga is not a competition. Do not push yourself too far. If you feel pain or discomfort as you push on a pose, pause or stop and try again next time. Yoga Props, however, are designed to help you in move deeper into a pose or perform a perfect pose. </div>
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Among these Yoga Props is the Yoga Strap which is highly beneficial for Beginners. Yoga Straps may either be made out of cotton or nylon. These allow you to grasp your limbs that you couldn't reach or hold the pose longer. Yoga Straps are particularly useful in bound poses when your hands could not reach the other or for poses wherein you need to hold your feet but could not reach it. It can be used to hold your leg in a Trikosana, stretch your shoulder in the Shoulder Stretch Exercise, and a lot of other Yoga Postures. </div>
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Yoga is a highly beneficial tool in achieving a healthier body, as well as a relaxed mind and deeper sense of self-knowledge. Practice may not be that easy especially for Beginners, but through perseverance and patience, you will be able to reap the rewards of Yoga Practice - a relaxed mind, healthier and more flexible body, and positive attitude towards life. It is also proven to be an effective stress management exercise and supplementary treatment to chronic ailments such as Asthma, Diabetes, Arthritis, and Hypertension.</div>
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<span style="font-size: large;"><b>YOGA BALLS:</b></span></div>
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The Yoga Ball, also called Fitness Ball or exercise ball, is another tool that will help you get the most out of your Yoga practice.</div>
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The Yoga Ball, also called a Fitness Ball or exercise ball, is another tool that will help you get the most out of your Yoga practice. Yoga Balls are usually made from durable vinyl and these come in different sizes - from 30 to 85 cm in diameter. </div>
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The use of a ball in Yoga combines the ancient practice and modern technique to create a workout that will improve stability, strength, and overall condition of a person. Doing different poses with a Yoga Ball enhances the Yoga practice and lets you create a total body workout since it allows you to engage in several muscle groups simultaneously. The Yoga Ball can provide the support you need when doing certain Yoga Poses such as Backbends and restorative postures. It also serves as an excellent cushioning base so you will feel comfortable during the stretching exercises. </div>
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Another good thing about the Yoga Ball is its versatility. It can be used not only in Yoga practice but also in training programs, Fitness workout, and Pilates. Whether you are a beginner or an expert, you can use a Yoga Ball to tone your muscles, maintain balance, and improve flexibility and strength. </div>
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The size of the Yoga Ball that you can use generally depends on your height. Choose the Yoga Ball that lets you to sit down on it with your feet flat on the floor and with knees bent at a 90-degree angle. </div>
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Get more out of your Yoga sessions by using a Yoga Ball. It is an effective and versatile tool that will turn Yoga into a more effective and fun activity that can be done by people of all ages. </div>
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<span style="font-size: large;"><b>YOGA CLOTHING:</b></span></div>
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Yoga Apparel can provide maximum comfort and ease of movement. It should also be able to absorb sweat so you won't feel sticky and uncomfortable during your practice.</div>
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The practice of Yoga entails doing various types of body positions, ranging from subtle poses to more complicated ones. That’s why it is necessary to consider the kind of clothing to wear during Yoga practice so that you can get the most out of it. Here are a few things you may want to consider in choosing what to wear to your Yoga class: </div>
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The main thing to consider is comfort. Your clothes should allow you to move freely. Otherwise they can obstruct the circulation of blood in your body. Try wearing loose clothing or clothes made of elastic materials like spandex. Aside from Yoga, you can also use this kind of clothing during your Meditation practice.</div>
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Consider wearing shorts. This way, you can see if you knees ankles and feet are properly aligned when performing Asanas.</div>
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For women, wearing a sports bra is recommended.</div>
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Traditionally, Yoga is performed on bare feet. However, for hygienic reasons, some prefer to practice Yoga in socks or shoes. This is acceptable for some Yoga instructors but not for others. So make sure to check up on this with your instructor before class begins.</div>
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Sweat absorption is another factor that you should look for in your Yoga clothing. A good idea is to wear shirts made of organic cotton, since they absorb sweat easily and also allows for maximum comfort and breathability.</div>
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Before heading to yoga class, put on your outfit and try out a few poses in them. See if it allows you to move freely. Make any necessary adjustments or changes.</div>
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How you look in your clothes is also important. Knowing that you look good in your clothes will make you feel more positive about yourself, and a positive outlook can help you succeed in Yoga.</div>
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Refrain from wearing jewelry during Yoga practice.</div>
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These are just some tips to help you choose the right set of clothing for your yoga practice. Follow them and you’re on your way to getting the full benefits of your Yoga practice. And a constant practice of Yoga will lead you to a healthier and more meaningful life. </div>
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There are many tools, props, and pieces of equipment designed for Yoga, Meditation, and other related practices. In general, it is a matter of preference or need. Use only the tools or props that are suitable to the Yoga Poses that you do.</div>
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Chittuhttp://www.blogger.com/profile/08706496929561061299noreply@blogger.com0