1.Ushtra Asana
Kneel down with your heels facing the ceiling, toes turned outward and arms hanging loosely by the sides. Breathe in. Raise arms gently to shoulder level, then higher, and finally backwards such that your palms touch the heel of the corresponding foot. Stretch your neck letting your head fall backwards. You will feel the stretch in your spine. Gently push the pelvic region forward, improving upon the curve of the spine. Breathe normally. Breathe in and return to the starting position. Repeat two to three times. Each time try to hold the stretch as long as you comfortably can.
Why it works
This asana stretches your entire upper body — the neck, chest and stomach. These places house the lymph glands such as the thymus, tonsils and the spleen. They are primarily responsible for filtering out bacteria and other waste from the blood. Inefficient lymph glands lead to inefficient drainage and collection of fat. Ushtra Asana mobilises the lymph glands, hence preventing cellulite. The increased blood circulation and faster cell rejuvenation within these regions helps bust existing cellulite, slowly but surely.
2.Virya-stambhan Asana
Stand with feet spread wide apart, toes pointing straight ahead. Turn the right leg at a 90 degree angle. Then bend the right knee. Hold your right wrist with your left hand behind your back, bend to your right and gently attempt to touch your big toe with the tip of your nose. However ensure that as you bend, your right knee or right thigh doesn't come in way of your right shoulder. Hold this position for up to 30 seconds. Inhale and slowly return to the start. Repeat the exercise with your left leg. Repeat the asana two to three times.
Why it works
This asana really stretches the inside of your thighs. Rising back from the bend strengthens the thighs, exercising them is similar to working with weights in a gym. This helps burn fats in the thighs. It also exercises the lymph nodes present in the groin area and improves the blood circulation in lower region, thereby busting cellulite pockets.
3.Purna Shalbh Asana
Lie on your stomach. Make a fist. Position it under your thigh, elbows straight. Breathe in. With the support of your folded fists, lift up both legs without bending them at the knees. Tighten the back of thighs and buttocks, holding on to the final pose for as long as possible. Relax the tightened thighs and buttocks. Breathe in. Now, holding your breath, gradually lower the legs to the ground. As your legs touch the ground, release your breath and breathe normal. Repeat two to three times, each time trying to hold on to the final pose for as long as possible.
Why it works
Lifting the legs and trying to hold them for a long time requires strength. As you try harder, the fuel required to get that energy is generated by burning up the fat in thighs and buttocks.
4.Paschimottan Asana
Sit down with your legs outstretched in the front, touching each other, your arms to your sides. Keep your spine erect and raise both your hands above your head, while the inside of your arms touch your ears. Exhale and pull the stomach in and bend forward, stretching your hands towards your toes. Now try to hold your toes with your fingers and subsequently with practice, try to touch your forehead to your knees. Hold this final pose for as long as possible, after which you inhale and gradually come back to the starting position.
Why it works
As your body bends forward, your entire back area (considered your west side in yoga) is stretched. The bending movement affects every part from the heel's tip to the neck (inclusive of the hamstring muscles, buttocks, waist, back and the medulla oblongata).
This extreme stretch works the major muscles of the back, along with the skin. The stretch causes better blood circulation within the region and prevents build up of fat. The skin too is stretched leading to better elasticity and over time can aid in reducing the dimpled look that cellulite is characterised by.
Showing posts with label Yoga. Show all posts
Showing posts with label Yoga. Show all posts
Sunday, October 24, 2010
Friday, February 19, 2010
Healing With YOGA....
Yoga is well known as a stress reducer, especially when combined with meditation and pranayama. Recent studies now show that Yoga can help in treating and preventing a number of ailments, ranging from back pain to Diabetes. Taking a single Yoga class can help you lower levels of cortisol, a stress hormone.
The six well known benefits of Yoga include:
1.Heart health: Heart disease patients who did Yoga for six weeks showed significant increase in artery, resulting in lower blood pressure and increased heart output.
2.Chronic back pain: Chronic lower-back sufferers experienced less pain after practising Yoga twice a week for six months.
3. Asthma and other pulmonary disorders: Practising Yoga for 2-3 hours a week, for ten weeks, helps in reduced symptoms of asthma and other chronic pulmonary disorders.
4. Binge eating: Binge eaters who participated in 10-week Yoga therapy programme showed significant reduction of bingeing episode per month and were also able to manage stress more effectively.
5. Migraine and other headaches: Practising Yoga daily for about four months leads to significant reduction in incidences of headaches due to migraine and tension.
6. Metabolic disorders: People at high risk of developing diabetes, can lower their risk factor for the disease after doing Yoga for three months.
The six well known benefits of Yoga include:
1.Heart health: Heart disease patients who did Yoga for six weeks showed significant increase in artery, resulting in lower blood pressure and increased heart output.
2.Chronic back pain: Chronic lower-back sufferers experienced less pain after practising Yoga twice a week for six months.
3. Asthma and other pulmonary disorders: Practising Yoga for 2-3 hours a week, for ten weeks, helps in reduced symptoms of asthma and other chronic pulmonary disorders.
4. Binge eating: Binge eaters who participated in 10-week Yoga therapy programme showed significant reduction of bingeing episode per month and were also able to manage stress more effectively.
5. Migraine and other headaches: Practising Yoga daily for about four months leads to significant reduction in incidences of headaches due to migraine and tension.
6. Metabolic disorders: People at high risk of developing diabetes, can lower their risk factor for the disease after doing Yoga for three months.
Friday, January 1, 2010
Ayurvedic approach to treat Gallstones!!!!
The gall bladder stores bile, a digestive fluid that the liver produces, until the fluid is required to help digest dietary fats in the small intestine. Normally, the acidic bile prevents cholesterol from becoming too concentrated. However, if too much cholesterol is present in the bile,it crystallizes in the gall bladder, forming gallstones. Gallstones that remain in the gall bladder typically produce no symptoms.Gallstones usually begin producing symptoms when they obstruct the duct that leads from the liver to the gall bladder or the duct that leads from the gallbladder to the small intestine. Once lodged in one of these ducts, the stones may produce painful spasms and inflammation at the site of the obstruction. To read more about Ayurvedic treatment for Gallstones, please check this article.
Thursday, April 9, 2009
5 Top Yogasanas for a Flat Tummy!!!!
1. 30-Degree-Lift
Steps: Lie on your back. Now raise your upper body and legs slightly above the ground. Remember to raise the torso or back and not just raise and bend the neck. That would strain wrongly. The feet can go up till a level of 30 degrees above the ground. Hands are to be stretched out in front of you. Stay in the pose for 20 seconds, then come back and relax. Repeat once more.
2. Touch-your-Knee
Steps: Lie on your back. Lift your one knee and bend it towards your chest with the help of your hands. Try and make your nose touch your knee. The second leg remains on the ground. Once we become comfortable, also try raising the second leg in the air till about a 30 degrees level. Remain in the pose for around 20 seconds. Then slowly get back and relax. Alternate this with the other leg too. Repeat the round twice.
3. Acute-angle
Steps: Lie on the floor with your head facing down and hands bent by the elbow, kept by the chest sides. Now lift your torso up to make your hands be straight and perpendicular to the ground, back and legs straight and the palms right below the shoulders. Now raise your legs to rest only on feet fingers. The neck is to be straight in line with the back. Stay for at least 30-60 counts, come down slowly and relax. Repeat once more.
4. Cobra-Style
Steps: Lie down with the forehead on the ground. Keep the legs together and the arms at the sides with the palms by the side of the thighs. Now bring the arms closer to shoulder and then bend the arms at the elbows to bring the palms right below the shoulder. Tilt the head upwards to look up. Then slowly arch the spine and pressing the palms raise the upper trunk from the ground. Stay for 20 seconds. Then slowly resume to normal position. Repeat once more.
5. Leg-Lifts
Steps: This is more like those floor exercises. Lie on your back with your hands either stretched over the head or by the side of your body. Now raise your legs together up till a 45 degree angle and then slowly bring it back to the ground. Don’t bend the knees. The catch here is not to make your feet touch the ground but rather to keep it slightly up in the air. Then take it up again till 45 degrees. Slowly repeat this motion of up and down atleast 10-15 times. Relax then. Repeat if required.
Source: India Syndicate
Steps: Lie on your back. Now raise your upper body and legs slightly above the ground. Remember to raise the torso or back and not just raise and bend the neck. That would strain wrongly. The feet can go up till a level of 30 degrees above the ground. Hands are to be stretched out in front of you. Stay in the pose for 20 seconds, then come back and relax. Repeat once more.
2. Touch-your-Knee
Steps: Lie on your back. Lift your one knee and bend it towards your chest with the help of your hands. Try and make your nose touch your knee. The second leg remains on the ground. Once we become comfortable, also try raising the second leg in the air till about a 30 degrees level. Remain in the pose for around 20 seconds. Then slowly get back and relax. Alternate this with the other leg too. Repeat the round twice.
3. Acute-angle
Steps: Lie on the floor with your head facing down and hands bent by the elbow, kept by the chest sides. Now lift your torso up to make your hands be straight and perpendicular to the ground, back and legs straight and the palms right below the shoulders. Now raise your legs to rest only on feet fingers. The neck is to be straight in line with the back. Stay for at least 30-60 counts, come down slowly and relax. Repeat once more.
4. Cobra-Style
Steps: Lie down with the forehead on the ground. Keep the legs together and the arms at the sides with the palms by the side of the thighs. Now bring the arms closer to shoulder and then bend the arms at the elbows to bring the palms right below the shoulder. Tilt the head upwards to look up. Then slowly arch the spine and pressing the palms raise the upper trunk from the ground. Stay for 20 seconds. Then slowly resume to normal position. Repeat once more.
5. Leg-Lifts
Steps: This is more like those floor exercises. Lie on your back with your hands either stretched over the head or by the side of your body. Now raise your legs together up till a 45 degree angle and then slowly bring it back to the ground. Don’t bend the knees. The catch here is not to make your feet touch the ground but rather to keep it slightly up in the air. Then take it up again till 45 degrees. Slowly repeat this motion of up and down atleast 10-15 times. Relax then. Repeat if required.
Source: India Syndicate
Wednesday, April 1, 2009
Stress and Diabetes!!!!
Everyone experiences stress in their lives - economy related, emotional,
physical and occupational.This stress not only triggers a spike in our sugar level, but also can result in more serious illness.
So how does stress cause an increase in blood sugar?
Stress results in overproduction of Cortisol, a hormone that
counteracts the effect of insulin and results in elevated blood sugar.
If you cannot deal with stress, you will even have a harder time trying
to keep your blood sugar levels balanced.
People with diabetes may be additionally stressed from trying to cope
with the disease. Daily stress can interfere with the management
of diabetes and make it difficult to control our blood sugar.
Practising Yoga and Pranayama daily goes a long way in helping a person to de-stress and thus regulate blood sugar.
physical and occupational.This stress not only triggers a spike in our sugar level, but also can result in more serious illness.
So how does stress cause an increase in blood sugar?
Stress results in overproduction of Cortisol, a hormone that
counteracts the effect of insulin and results in elevated blood sugar.
If you cannot deal with stress, you will even have a harder time trying
to keep your blood sugar levels balanced.
People with diabetes may be additionally stressed from trying to cope
with the disease. Daily stress can interfere with the management
of diabetes and make it difficult to control our blood sugar.
Practising Yoga and Pranayama daily goes a long way in helping a person to de-stress and thus regulate blood sugar.
Thursday, June 12, 2008
weight loss through Yogasanas
To decrease weight and get rid of obesity three things must be kept in mind:
1.Controlling eating habits.
2.Regular exercise.
3.Avoiding the causes of weight gain.
Yoga can help you control your weight more effectively Many a times the glands are sluggish in our body. These sluggish glands are stimulated by yogaasana to increase their hormonal secretions. Especially the thyroid gland pays important role in our weight because it affects body metabolism..Yogasanas like Paschimottanasana, Bhujangasana, Sarvangasana, Halasana, Dhanurasana, Trikonasana, ArdhaMatsyendrasana,Pawanmukhtasana along with Suryanamaskar(Sun salutation) are very effective for weight reduction, also Pranayama especially kapaalbhaati pranayama is very useful. Paschimottanasana:
1. Sit on a mat with your legs stretched straight out in front of you.
2. Breathe OUT. Slowly bend forward, trying to touch your feet. Don't bend your knees.
3. If you feel a constriction while bending, straighten up slightly and then try and bend further forward.
4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Don't get impatient and push yourself too hard. You will only injure your muscles. Just bend forward as far as you can go.
5. It is important that you hold this pose. There is no point in just bouncing back and forth.
6. Exhale, while returning to normal position. Bhujangasana:
Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
Bring chin forward and place it on the ground. Gaze in front.
Raise chin and turn head backward as much as possible. Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground. Sarvangasana:
1. Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest. Maintain the position and then return back to original position slowly.
Halasana:
Take supine position hands straight by the side of thighs, palm resting on the gorund.
Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
After few seconds raise your legs further up to 60° angle and maintain.
Now slowly bring the legs at 90° angle.
Pressing both the hands bring the legs little towards the head.
Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
Now place both the palms on the head making finger lock. Bring the elbows on the ground.
While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
Slowly come back to the original position. Dhanurasana:
Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs at the knees and bring them on the thighs. Knees must remain together.
Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
Raise your legs a little up and simultaneously raise your head and chest.
Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position. Trikonasana:
Stand erect with legs together, hands by the side of the thighs.
Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
Slowly bending towards right side (lateral) touch the toe of the left leg with the forefinger and middle finger of the right hand adn raise the left hand towards sky. Gaze also should be up towards left hand.
After maintaning it for sometime, slowly return to the second position.
Now start bending slowly lateral towards left side and touch the toe of the right leg with left hand.Keep pointing towards sky. Gaze should be towards raised right hand.
While returning back to the original position bring down your raised hand, leave the toes and stand erect with legs together.
ArdhaMatsyendrasana:
Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Fold the right leg at knee.Slowly set the right heel at the perineum.
Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.
Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
Now straighten the right hand and hold the toe or ankle of the left leg.
Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
While returning to the original position first release the hand from the thigh and turn head forward.
Now bring the back to normal position after loosening the right hand.
Bring the left leg in original position.
Now bring the right leg also original position.
Repeat it similarly from the other side by folding the left leg first.
Pawanmukhtasana:
Sit outstretched keeping both the knees together and the heel on floor
Keep the spine and the neck in the same line.
Put the palms of the hands on the floor along with the waist, keeping the fingers outstretched.
Apply pressure on the palm to maintain the balance of the trunk while the neck should lean backwards.
Now closing your eyes get conscious towards the breathing.
Finally get back to the primary position
CAUTION:Beginners should practice these yogasanas under supervision of an expert.
1.Controlling eating habits.
2.Regular exercise.
3.Avoiding the causes of weight gain.
Yoga can help you control your weight more effectively Many a times the glands are sluggish in our body. These sluggish glands are stimulated by yogaasana to increase their hormonal secretions. Especially the thyroid gland pays important role in our weight because it affects body metabolism..Yogasanas like Paschimottanasana, Bhujangasana, Sarvangasana, Halasana, Dhanurasana, Trikonasana, ArdhaMatsyendrasana,Pawanmukhtasana along with Suryanamaskar(Sun salutation) are very effective for weight reduction, also Pranayama especially kapaalbhaati pranayama is very useful. Paschimottanasana:
1. Sit on a mat with your legs stretched straight out in front of you.
2. Breathe OUT. Slowly bend forward, trying to touch your feet. Don't bend your knees.
3. If you feel a constriction while bending, straighten up slightly and then try and bend further forward.
4. Don't push yourself too hard. You may not be able to get very far if you are a beginner. Don't get impatient and push yourself too hard. You will only injure your muscles. Just bend forward as far as you can go.
5. It is important that you hold this pose. There is no point in just bouncing back and forth.
6. Exhale, while returning to normal position. Bhujangasana:
Take prone lying position, legs together, toes together, pointing outward, hands by the side of the body, fingers together palm facing upward and forehead resting on the
Fold hands at the elbows, place palms on the ground near each side of the shoulder, thumb should be under the armpit.
Bring chin forward and place it on the ground. Gaze in front.
Raise chin and turn head backward as much as possible. Maintain the posture for sometime. Then slowly bring your body on the ground, starting form upper part of the navel region, thorax shoulder, chin and lastly place the forehead on the ground. Sarvangasana:
1. Take supine position, hands straight by the side of the thighs, palm resting on the ground.
Slowly raise your legs together without bending at the knees by pressing your hands and stop at 30° angle.
After sometime raise your legs little more and stop at 60° angle.
Now slowly bring it at 90° angle.
Press the hands and bring your legs little towards head so that your buttock is raised up.
After that, support it from the palms of both the hands, place the elbows on the ground making broad base.
Raise the legs towards sky,raise the buttocks also,continue the support of your hands. Raise the legs towards sky till the legs, abdomen and chest form a straight line. Place the palms on your back for the support. Chin should be placed against the chest. Maintain the position and then return back to original position slowly.
Halasana:
Take supine position hands straight by the side of thighs, palm resting on the gorund.
Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle.
After few seconds raise your legs further up to 60° angle and maintain.
Now slowly bring the legs at 90° angle.
Pressing both the hands bring the legs little towards the head.
Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
Now place both the palms on the head making finger lock. Bring the elbows on the ground.
While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
Slowly come back to the original position. Dhanurasana:
Take prone lying position, legs together, hands straight by the side of the thighs, chin resting on the ground.
Fold the legs at the knees and bring them on the thighs. Knees must remain together.
Bring your hands backward and hold the toes of respective legs from the thumb and forefinger of the respective hands.
Raise your legs a little up and simultaneously raise your head and chest.
Holding the toes, pull the legs towards ears and bring the toes near the ear. Gaze in front.
While returning to this original position, loosen your hands, take legs backward, let the thighs touch the ground, leave the toes and ultimately bring the legs and hand to the first position. Trikonasana:
Stand erect with legs together, hands by the side of the thighs.
Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
Slowly bending towards right side (lateral) touch the toe of the left leg with the forefinger and middle finger of the right hand adn raise the left hand towards sky. Gaze also should be up towards left hand.
After maintaning it for sometime, slowly return to the second position.
Now start bending slowly lateral towards left side and touch the toe of the right leg with left hand.Keep pointing towards sky. Gaze should be towards raised right hand.
While returning back to the original position bring down your raised hand, leave the toes and stand erect with legs together.
ArdhaMatsyendrasana:
Sit extending both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
Fold the right leg at knee.Slowly set the right heel at the perineum.
Now folding the left leg, bringing it from above the right knee, place it by its side on the ground. The knee of the left leg should remain towards sky.
Now bring the right hand on the left side of the left knee. The left knee should remain at the left side of the right armpit.
Now straighten the right hand and hold the toe or ankle of the left leg.
Twisting the body to the left side, look backwards, place the left hand bringing it from the back on the right thigh. Gaze should be towards back.
While returning to the original position first release the hand from the thigh and turn head forward.
Now bring the back to normal position after loosening the right hand.
Bring the left leg in original position.
Now bring the right leg also original position.
Repeat it similarly from the other side by folding the left leg first.
Pawanmukhtasana:
Sit outstretched keeping both the knees together and the heel on floor
Keep the spine and the neck in the same line.
Put the palms of the hands on the floor along with the waist, keeping the fingers outstretched.
Apply pressure on the palm to maintain the balance of the trunk while the neck should lean backwards.
Now closing your eyes get conscious towards the breathing.
Finally get back to the primary position
CAUTION:Beginners should practice these yogasanas under supervision of an expert.
Tuesday, June 3, 2008
principles of holistic healing!!!!
Holistic healing means taking an holistic approach when seeking treatment for imbalances and choosing to live a more balanced lifestyle.Physical illnesses are the symptoms of a greater imbalance that may or may not have a root cause in the physical.Holistic or "wholistic" healing addresses all parts of the individual, not just the physical aspect of a person where manifested illnesses are most apparent. Holistic Medicine has been used by millions of people around the world to:
*Heal chronic diseases (including serious chronic illnesses)
*Treat psychological disorders *Successfully treat childhood illnesses
*Treat acute illnesses
*Normalize weight
*Prevent disease
*Improve overall health and increase energy level
*Transform one's outlook upon life .
Well known Holistic healing therapies are Ayurveda,Yoga,Accupuncture,Accupressure,Magnet-therapy,Reiki,Aromatherapy,Hydrotherapy,Reflexology,Pranic healing,Herbal therapy,Massage therapy,etc.
*Heal chronic diseases (including serious chronic illnesses)
*Treat psychological disorders *Successfully treat childhood illnesses
*Treat acute illnesses
*Normalize weight
*Prevent disease
*Improve overall health and increase energy level
*Transform one's outlook upon life .
Well known Holistic healing therapies are Ayurveda,Yoga,Accupuncture,Accupressure,Magnet-therapy,Reiki,Aromatherapy,Hydrotherapy,Reflexology,Pranic healing,Herbal therapy,Massage therapy,etc.
Subscribe to:
Posts (Atom)
