Yoga and Health: Yoga Therapies thus can be used for self- healing. Indian Yoga Therapy. Yoga combines physical exercise Daily physical activity can transform your life. It’s never too late to start. While you exercise you take in more oxygen, which helps slow your resting heart rate, makes it more efficient, exercise reduces the overall rate at which you create harmful free radicals You can enhance your beauty with yoga: Various Cosmetic treatments may promise you great hair and skin, but nothing is like getting them by natural way, through Yoga. This is a permanent way to every lasting beauty. Look for yourself how some of the following exercises enhance your beauty. 1. Shoulder- Stand: Increases blood circulation in the face and scalp region, gives wrinkle free skin, smooth and shinning complexion, and prevents falling of hair. 2. Downward dog pose Gives you glowing skin, better complexion, prevents dark circles below your eyes. Also, it makes your hair growth better and prevents hair fall. 3. Nose-Touch-your-knee Asana It balances hormones issues (which can also be responsible for dull skin and hair). 4. Standing forward Bend Asana It is very beneficial for all hair and skin problems. 5. In Pranayama Kapalbharti is best for your beauty. When you do this pranayama you increase the oxygen supply and blood circulation in your body. It’s referred as face-shin pranayama, as it gets you glowing, radiant, and wrinkle free skin. Backache: 1. This can be due to sitting straight all day. Desk work needs this posture which leads to pain in the lower portion of the back. One position throughout the day leads to the back pain. One should stand up, lean forward back or sideways in your chair, and walk around as often as possible. Thus, exercises come in handy for backache. 2. Strained muscles and sprained ligaments are the two most common back injuries. These can happen when you lift something too heavy or exercise or lift something incorrectly. 3. ‘Wear and tear’ from years of active living. 4. The back pain happens when the discs become compressed and pinched in between the vertebrae, called herniated disc. When a herniated disc presses on a nerve, it can cause pain and numbness and tingling in the leg as well. Aerobics and Yogic Asanas: The history of healing is much older than the history of medicine Fight Fit: There are many health benefits to working out daily, longevity is just one of them. Exercise is a process of continuous movements of the body, after which a person feels fresh and alert. Exercise is the most important factor for a healthy body, and also for the prevention and cure of chronic diseases, including constipation. God has built our body like a machine. If the parts of the machine are not lubricated and put into action, rust will get hold of it and make it useless. In the same way our body- muscles, bones and joints and their connecting links need exercise for toning and flexibility. Thus, to have a healthy active life, ‘keep moving’. In ‘Surviving exercises’ by Judy Alter, it is rightly said: ‘The motion of unbalanced muscles is like an un-timed automobile engine that is firing irregularly, the result is jerky motions.’ Exercise’s effects on brain and muscles: Exercise helps maintain levels of mood boosting chemicals in your brain. It also has therapeutic effect. After doing exercise, the brain secrets a tranquilizer-like substance after 10 minutes of continuous exercise. The goal of all exercise should be to ‘tone’ muscles, not to stress ligaments, grind joints or fray tendons. A toned muscle is flexible and is stretchy. It is strong, able to bear weight by holding or lifting and lowering. A toned muscle need not be big. For every day work, you need mobile strength that allows you to control your muscles, and carry your daily, strenuous work with ease. Above all it improves your gait and posture. Exercise for complete relaxation is ‘Shavasana’ Shavasana:
This will make your body light and mind peaceful. This is also known as ‘corpse pose’ Relaxation helps the body compensate for periods of high arousal i.e. by lowering heart rate, blood pressure and muscle tension. Relaxing responses are biologically regenerative state, helping the body to response.
Exercise: 1. Lie flat on the back straight, with feet slightly apart, shoulders relaxed and eyes closed. 2. Both heels joined and toes separated. 3. Your arms should lie by your side, about 15cm away from your body, palms facing upwards, fists half closed and half open. 4. The head and spine should be in a straight line. 5. Let all tension go and relax completely, try to develop inner harmony. 6. Loosen your body, first start with the big toe of the feet and then the feet, hands, lower legs, knees, thighs, waist (stomach, tummy, chest, heart, shoulders, upper arm, neck, head, and all muscular- frame. Thus every part of the body is loosened there should be no tension in your body and mind. 7 Close your eyes and loosen your body. Breathe slowly with ease. Stop thinking and clear your brain from problems. 8. Clear thinking can be done by attentively feeling the up and down of the movement of the belly, this movement is Shavasana, which means never stops. 9. Stay in this position for 1 minute. 10. Take a deep breath and feel relaxed. Benefits: 1. This asana gives relief to extreme tiredness physical as well as mental, very quickly. 2. Cures high blood pressure. 3. Beneficial to heart diseases. 4. Cures, sleeplessness, menstruation, depression and mental disorders. 5. With meditation the body goes through a number of significant changes due to deep relaxation
Yoga means ‘to join’ or ‘to unit’ the question is with whom? Yoga Gurus explains, Yoga is to establish unity with the ultimate Reality- ‘God’ A good investment in health: (written by some unknown) a very beneficial hint. Daily yoga practice is a good investment in health. Twelve minutes a day will purchase a toning of the muscles, improve the digestive, circulatory and respiratory systems, as well as increase the energy-giving oxygen consumption to the nerves and brain. Yoga word originates from the Sanskrit word ‘Yuj’ means ‘to center ones thoughts’, ‘to concentrate oneself or to meditate deeply.’ This can be done only by concentration of mind following the physical and mental discipline, doing exercises asana- Pranayama, Meditation- Meditation Yoga-postures, Yoga is actually a state of mind, when mind is still. The Yoga pose is called an Asana which implies that there is a ‘holding’ of an asana we can integrate the body, breath and mind. 1. Asanas help balance the body. 2. They develop strength in weaker areas of the body, and softness in tighter spots. 3. Asanas are considered purifying and healing for the body. 4. They have psycho-spiritual effects and influence the emotions. Asanas – postures- prepares the body for meditation. Stretching your body stretches your mind.
How to face toxic outside air: Yoga for a healthy respiratory system. While it is advised to stay indoors when the air is toxic outside, a more practical solution would be established a habit of cleansing your respiratory organs through Yoga. Here are a few positions that could give relief from chest congestion. In Delhi smog, the choking threat which has landed in a pollution emergency, has been the cause of many respiratory problems in children and adults. It is dangerous to breathe when there is too much smog. Smog contains ozone particles, and elevated ozone levels can have a variety of negative effects on your lungs. While it is advised to stay indoors when the air is toxin outside, a more practical solution would be to establish a habit of cleansing your respiratory organs through Yoga. Yoga has been shown to improve the quality of life of lung cancer patients, it could definitely do wonders against other respiratory issues. Here are some Asanas which could give relief from chest congestion, respiratory flues and discomfort in breathing. Pranayama: This has proved beneficial for many those, suffering with bronchitis or lung congestion. 1. While performing Pranayama one should make sure that his or her back is straight and should concentrate on the breathing. 2. Easy Breathing: This involves breathing a few times deeply. 3. Inhale through the nostrils for 5 counts and hold the breath for 10 counts. 4. Exhale through the mouth for 10 counts; repeat 10-12 times. Yoga Stretch – Svanasana posture: This posture strengthens the chest muscles and expands the lung region, increasing its capacity. 1. From table top position, tuck your toes, straighten your legs and lift hips towards the ceiling. 2. Adjust your hands forward a bit, if necessary, and spread your fingers. 3. Keep your spine long, and your head and neck in line with your spine. Hold for one minute. Bhujangasana: This asana opens up the heart and lungs and gives them a good stretch. 1. Lie on your stomach; Lift your head and upper torso engaging your back muscles. 2. align your elbows underneath your shoulders for support. 3. Open your chest and relax your shoulders away from your ears. 4. Look straight ahead and hold for one minute. Sukhasana: This heavy breathing seated position relieves yourself from stress, anxiety and exhaustion. 1. Sit erect, with feet stretch out towards the front. 2. Now cross the legs in such a way that the knees are wide, shins are crossed, and each foot is placed under the knee. Knees must be bent, and legs should be tucked into the torso. 3. Feet must be relaxed, and the outer edges must rest on the floor while the inner edges must arch on the shins. Look down on your legs, must see a triangle formed by shins that are crossed and both the thighs. 4. Back must be balanced in such a way that the tailbone and the pubic bone are distance from the floor. 5. Place the palms stacked up in your lap. Or you can also lay them on the knees palms up or palms down. 6. Elongate the tailbone, and firm up the shoulders. But make sure the lower back is not arched in such a way that it pokes the lower ribs forward.
Massage and Acupressure. i) Yoga is the ability to direct the mind exclusively toward an object and sustain that direction without any distraction. ii) Yoga makes you realize what specific misalignments you may have in shoulders and neck in the case of current mental sluggishness and lower energy. iii). Energize your own healing power by combining tension releasing yoga postures, with scientific healing techniques. Pranayama- deep breathing methods and Meditation, promoting balance between your mind, body & spirit. The philosophy of yoga teaches that optimal health requires a harmonious union between mind and body. Yoga is not a set of exercises or a meditation technique: Yoga is actually a state of mind, when mind is still. Yoga postures helped people lose weight, overcome fears, conquer habits like smoking, and develop better concentration, all of which help their performance in their daily tasks.
The Yoga pose is called an Asana which implies that there is a ‘holding’ of an asana we can integrate the body, breath and mind. 1. Asanas help balance the body. 2. They develop strength in weaker areas of the body, and softness in tighter spots. 3. Asanas are considered purifying and healing for the body. 4. They have psycho-spiritual effects and influence the emotions. Asanas – postures- prepares the body for meditation. Stretching your body stretches your mind.
Asana:- Physical postures- is the practice most commonly equated with yoga in the west (i).This helps the body and mind become receptive to the experience of stillness. (ii) Stillness fosters awareness. (iii) Through yoga, the body attains attractiveness to others, beauty, firmness and unusual physical strength. (iv). Basically it feels better to be loose and free than to be all bound up, tense and contracted, with yoga postures, we become fully focused on the body, breath and mind. Like a holiday yoga refreshes us. (v) Slow stretching feels good and the body likes it Yoga includes i) Physical exercises that relax and still the body, ii) Breath work to focus the mind, iii) Relaxation to calm the body and mind, iv) Chanting to arouse and then calm the emotions and the v) Meditation to center the spirit.
The combination of therapies includes therapeutic stretching, joint mobilization, soft tissue manipulation, rhythmic rocking, acupressure and energy balance with assisted Yoga postures. With this combining powerful tool you can direct your body’s own vital force towards healing yourself on all levels, emotional, mental and physical. Yoga therapies tab your body’s power to heal. By this one can explore the therapies suited for him or her and ways for one to better care for oneself. *Pivot : Simple exercise to mobilize whole body and promote co-ordination. Benefits: Pivot is good for the spine, shoulders, hips, arms and legs. Physical exercise and ‘asana’ relieve muscular tension. Physical tension can be relieved by daily practicing a few stretches regularly for 15 minutes. Asana: A Yoga Asana is a posture where you are externally still yet internally alive. Shape up Asana Get in shape with these asana and look your stunning best for your dancing. Mastery of each asana takes you beyond a yoni or level of existence. However, before starting any yogic technique, remember to begin with wearing comfortable clothes made from natural fabrics. Eyes should remain closed, if open should be focused at one point without any eyeball movement. So, that you do your asana with all concentration. You must always maintain internal awareness. Ushtrasana: Camel Pose: 1. Sit on your folded legs in Vajasana. 2. Keeping the knees bend and feet shoulder distance apart and ankles in sleeping position. 3. Gently lift the hips off the floor such that the upper body makes a right angle with the lower legs. 4. Start bending backwards from the hip. Don’t drop the neck completely but try and arch with your back. 5. In the final position, the hands hold out the toes and the neck is bent backwards. 6. Stay thus for 15 counts and then arch back to normal. Relax. Benefits: This asana strengthens the back and thoracic region. Also is beneficial for toning up your stomach, arms and neck. Precautions:It should not be practiced by heart patients.
Parvatasana (Giraffe Pose): It enhances your beauty, by increasing the blood circulation to the face and scalp region, gives wrinkle free skins, better complexion, and prevents hair fall. 1. Stand with feet more than shoulder distance apart, heels on the floor. 2. Bend forward from the lower back keeping the spine straight and place palms on the floor so that the body makes an inverted ‘V’ (like a mountain). 3. The neck is in line with the torso, the back does not arch. Stay for 20 seconds, and then relax. Repeat if required. Precautions: It should not be practiced by people with weak backs. Benefits: 1. This asana is good for toning of legs, arms, shoulders. 2. Glowing skin, better complexion, prevents dark circles. Better hair growth, prevents hair fall. Shoulder- backward bend: This should be done under proper supervision of yoga expert. 1. Lie on your back. Give support to your hips and back with your palms, and push your legs upwards towards the sky. Rest on your shoulders, neck, back of the head and upper arms, but don’t strain the neck. 2. Keep your air suspended body straight, with the back, hips and legs in one line. Stay like this, as long as comfortable, and to come back, bring your legs over the head, and with the support of your hands and palms on the hips again, bring the legs down. This pose reduces your belly. Backward Bend In the backward bend you have to take both your legs over your head and touch the ground on the back as shown in the figure. Strengthens the back, shoulders and muscles of legs.