Yoga asanas for a better mental health_Rakesh Yoga

Yoga Asanas to Improve Your Mental Health

In this fast pacing world, stress, anxiety and depression have become a daily part of our lives. It doesn’t matter whether we are owning a Multi-billion company or living in a beautiful city, we are stressed and tensed. Depression and suicides cases are rising at an alarming rate, which has now become a global health concern. According to the latest estimates from WHO, more than 30 crore people are now living with depression from which 5.6 crore Indians are suffering from depression and more than 3 crore Indians are suffering from anxiety disorders. A recent study published in the Asian Journal of Psychiatry based on a survey of more than 700 randomly selected students found that more than 50% were suffering from either depression or anxiety disorders. Mental health has become more important than the physical health.

The reasons for depression, anxiety and stress are endless. To name few, the pressure of study results from parents, job stress, sadness, loss of interest or pleasure, feelings of guilt or low self-worth, disturbed sleep or appetite, feelings of tiredness, and relationship problems.

Yoga asanas for Mental Health.jpeg
Yoga for Mental Health

Normally, anxiety disorders refer to a group of mental disorders characterized by feelings of anxiety and fear, including anxiety disorder, panic disorder, phobias, social anxiety disorder, obsessive-compulsive disorder and post-traumatic stress disorder. It is distressing that students felt like committing suicide during their study, just because of pressure from parents, relatives and competitive world.

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When we suffer from depression or stress, a large majority of us are either reluctant or unable to seek medical help to cure this biggest problem of our life. Here, we must note that the diseases like Blood pressure, Diabetes, etc. are mainly happening due to the rising level of stress and lifestyle problems. Those suffering from depression are also likely to pick up unhealthy habits such as tobacco, smoking and alcohol consumption, which is again ruining their health.

Symptoms of Depression, anxiety and stress

  • Angry and irritation over small things
  • Gets uncontrolled, thoughts of past traumatic experiences
  • Sleepless nights and frequent palpitations
  • Gets panicked, feeling uneasiness and scared
  • Wake up with frequent nightmares
  • Repeatedly washing your hands
  • You may notice sweaty hands and feet

This happens with many people when you face depression, stress or anxiety. But, you need to realize that it’s not going to stay permanently in your life. Positivity in life can help to overcome these situations. In this condition, Yoga plays an important role to calm down the level of stress, anxiety and brings relaxation. Simple meditation and pranayama can surprisingly remove all your worries and keep you calm and composed.

How Can Yoga help you?

Regular practice of Yoga poses helps to

  • Improve blood flow and increase levels of haemoglobin and red blood cells in the body
  • Oxygen to reach the body cells and enhances their function
  • Increase your endurance, lower your resting heart rate, and thin your blood
  • Decrease your overall risk of heart attack and stroke

Yoga not only help you improve your health in terms of physical benefits, it also helps to nurture your attitude towards your body which helps to bring the spiritual and mental equilibrium. Yoga combines physical poses along with the meditation and controlled breathing. It helps to examine and access your inner strength which helps you to face the life challenges, frustrations, anger, and most importantly fears of daily life.

Regular practice of Yoga not only act as an effective stress buster but also help to ease the above symptoms of depression and anxiety level. It helps to transfer your focus and attention to your body and health and releases physical tension and anxiety.

Now, we know all the benefits of practising Yoga, lets us find out some of the best yoga poses that help to improve your mental health and keep you stress-free. You just a need a Yoga mat and lots of willing power to start the practice.

  1. Lotus Pose (Padmasana) 

    How to do Lotus Pose_Rakesh Yoga.JPG
    Lotus Pose

A powerful spiritual and meditative pose which channels your life force, relaxes the mind and calms the brain. The regular practice of this pose will keep you rooted and feel more energetic. This pose symbolizes purity, beauty, majesty, grace, wealth, richness, knowledge, serenity, fertility, enlightenment, spirituality and cosmic renewal. Moreover, it also helps to relieve stress, relaxes the mind and calms your brain. Know more

  1. Headstand Pose (Sirsasana)

    How to do Headstand_Rakesh Yoga.JPG
    Headstand

The king of all asanas and standing on your head is nothing but Headstand or Sirsasana which has multiple benefits starting from detoxification to improving concentration. This inverted position of headstand flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin. Since the adrenal glands are flushed and detoxified, you create positive thoughts. Depression, stress, and anxiety will reduce as you get upside down and smile will come to your face. This pose develops strong core muscles and eliminates chances of strokes. Know more

  1. Downward Facing Dog Pose (Adho Mukha Svanasana) 

    How to do Downward Facing Dog Pose.JPG
    Downward Facing Dog Pose

One of the most basic and most recognized yoga poses around and must be learned to pose for the beginners called Downward Facing Dog Pose can provide you with multiple health benefits starting with blood flow to the brain, strengthening each one of your muscles to a pose which keeps you away from stress. This pose rejuvenates and energizes your entire body. Moreover, it calms your mind and provides relief from a headache, insomnia, fatigue, anxiety, and depression. The blood flow to the brain due to this posture calms the nervous system, improves memory and concentration, and releases stress. Know more

  1. Bridge Pose (Setu Bandhasana) 

    How to do Bridge Pose.JPG
    Bridge Pose

Long working hours or extended time of inactivity induces back pain which starts from the neck and then spreads to other parts of your body. Setu Bandhasana (Bridge Pose) helps to remove that discomfort in your back muscles by strengthening it and provides relief instantly. This pose helps you to keep your spine and brain healthy, reduces stress, anxiety, and depression. Know more

  1. Fish Pose (Matsyasana)

    How to do a Fish Pose.JPG
    Fish Pose

A back-bending sleeping pose that opens the chest, throat, abdomen and helps to cure thyroid disorders. Regular practising of this pose can be a great way to regain balance and flexibility of your neck and spine. This pose is usually carried out as the counter-pose to Shoulder stand (Sarvangasana) because it neutralizes pressure on your neck and spine. Regular practice can energize your body and remove anxiety and stress level. Know more

  1. Child’s Pose (Balasana)

    How to do a Child's Pose.JPG
    Child’s Pose

A resting pose which focuses on your thighs and helps to relieve back pain. The regular practice of this pose with full gravitational pull can bring physical, mental and emotional balance in your life. This pose helps to relax the muscles of your body and promotes blood circulation throughout your body. This asana is normally practised when you need to be relaxed during the yoga session. Know more

  1. Seated Forward Bend Pose (Paschimottanasana)

    How to do Seated Forward Bend Pose.JPG
    Seated Forward Bend Pose

A sitting pose which helps to calm your mind and relieve stress. This pose is generally practised later in a sequence when the body gets warmed. Regular practice of this asana gives your entire body a good stretch and is effective for diabetes and high blood pressure. Moreover, it improves your appetite and helps in digestion. Know more

  1. Standing Forward Bend Pose (Uttanasana)

    How to do Standing Forward Bend Pose
    Standing Forward Bend Pose

An intense forward stretch pose which provides your entire back muscles with a good stretch and brings flexibility and strength to your back. This asana rejuvenates your body and improves oxygen-rich blood flow to your brain since your head is below your heart when you enter fully into this pose. Regular practice of this pose helps to relieve anxiety, stress and calms your mind. Know more

  1. Legs up the wall pose (Viparita Karani)

    How to do the Legs Up the Wall Pose.jpg
    Legs Up the Wall Pose

A mild and rejuvenated inversion Pose designed to give your body a full relaxation. It also has anti-ageing effects on your body starting from reducing wrinkles to keeping your old age at distance. This pose helps to improve the circulation of blood to every part of your body and thus cure health disorders. This pose helps to calm your mind, nervous system and provides better relaxation. If you are feeling stressed and tired after day-long work at the office, then this is the right pose for you to get relaxed. Know more

  1. Corpse Pose (Savasana)

    Corpse Pose.jpg
    Photo Credit: Yoga.com

The easiest pose in yoga sequence, yet the hardest one. Because you need to relax your body and mind and need to restrain yourself from falling asleep while practising. It promotes rest and thus relaxation. Concentration and deeper breaths are what you need in this asana practice. This asana helps to improve your concentration, memory, energy level and releases stress, anxiety, fatigue and tiredness. Moreover, it relaxes your whole-body muscles, calms your mind and improves mental health. It increases energy level, rejuvenates your body and helps to become aware of your own body. Know more

In addition to the regular practice of yoga, below techniques can also be effectively used to reduce the level of stress and anxiety disorders.

  1. Practice Pranayama like Bhramri, Sheetali and Anulom-Vilom regularly
  2. Meditation is a great way to keep yourself calm and relaxed.
  3. Pray to God and keep the faith. Smile always no matter what situation you face in your life!
  4. Think and act – What can I do for others that will change his/her life in a small or great way
  5. Surround yourself with the company of positive people, peace and positivity

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Storms don’t last forever

“Suffering becomes beautiful when anyone bears great calamities with cheerfulness, not through insensibility but through the greatness of mind.”- Aristotle

Yoga poses to boost your immune system

Yoga Poses to Boost Your Immune System

Have you experienced cold and the increased chance of getting sick when the season changes? It happens with many people. Frequent attacks of common cold and fever keep people far away from the active lifestyle. When the immune levels are down, you create a weak defence mechanism and your resistance to the virus becomes weak. It becomes difficult for your body to keep the pathogens at distance and you are sneezing and coughing throughout the day.

Sleeping in bed all day and away from the active lifestyle is frustrating and agitating. It can also spread to you when you encounter those who are already ill. Though you cannot prevent these situations totally, you can certainly work your way to strengthen your immune system to defend. People use antibiotics and other medicines to recover from the disease, but those medicines certainly not help to improve your immune system.

What is an Immune system?

The immune system is a network of cells, tissues, and organs that work together to defend your body against attacks by foreign elements like germs, bacteria and viruses. It plays an important role in keeping your body healthy and prevents infections. The immune system recognises and then responds to the enemy elements in the body through a systematic communication network. It has an amazing and elaborate system to destroy all the invading microbes and infected cells. But, sometimes the immune system doesn’t respond effectively due to bad eating habits, weaker defence mechanism, stress and an inactive lifestyle.

Yoga plays an important role to strengthen your immune system. It is an effective and time-tested natural immune booster. Yoga helps to strengthen your body while relaxes your mind and improves your metabolism.

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Let’s find out some of the useful yoga poses which can help to boost your immune system so that you can fight cold and flu effectively. Regular practice of yoga poses help to keep the diseases at distance. You just need a yoga mat and willing power to start the practice.

  1. Triangle Pose (Trikonasana)
How to do triangle pose
Photo Credit: Yoga International

Trikonasana is a standing pose that helps to tone the legs, reduces stress and increases mental and physical equilibrium. This pose helps to release stress, depression, and aids to improve digestion. It provides stamina, energy, balance and develops focus. This help to improve your metabolism and immune system of the body. Know more

  1. Plow Pose (Halasana)How to do plow pose

Plow Pose strengthens the immune system of your body and improves digestion and appetite. It provides comfort to your liver and intestine. Regular practice of this pose helps to improve the blood circulation in the pelvic area and boosts digestion. Know more

  1. Cobra Pose (Bhujangasana)
How to do Cobra pose
Photo Credit: Grokker

This pose stretches muscles in the shoulders, chest, and abdominals. It opens up the shoulders, neck, tones the abdomen and buttocks and increases the flexibility of the spine. Improves circulation of blood and removes fatigue and stress. Know more

  1. Bow Pose (Dhanurasana)

How to do bow pose

This pose helps to strengthen the back and abdominal muscles, tones legs, and arm muscles. It is also effective in weight loss, digestion, and improving appetite. Know more

  1. Bridge Pose (Setu Bandhasana)
How to do bridge pose
Photo Credit: Yoga Journal

This pose helps to keep your spine and brain healthy. It strengthens your back muscles, gives relief from the back pain and improves the blood circulation. Moreover, it helps to calm your brain and reduces stress, anxiety, and depression. Regular practice of this pose help to increase energy in your body to help you better the resistance against the viruses. Know more

  1. Fish Pose (Matsyasana)
How to do fish pose
Photo Credit: Yoga

This pose stretches your neck and stimulates the thyroid glands, lowers stress levels and reduces the stiffness of muscles and joints. It helps to improve the immune system and metabolism in your body. Know more

  1. Child’s Pose (Balasana)

How to do Child's pose

Balasana helps to relax the muscles of your body and restores your physical, mental and emotional balance. This pose also promotes blood circulation throughout your body.  You fold at the abdomen and this helps to massage the digestive organs. This is an excellent pose to strengthen your immune system. Know more

Guidelines for a healthy lifestyle

Yoga helps to boost your immune system. In addition, you need to adopt a healthy lifestyle to keep your immune system strong and healthy. Let’s find out some tips to make your immune system function better.

  • Eat a diet high in vegetables, fruits, vitamins and minerals.
  • Practice yoga, meditation and other exercises regularly.
  • Maintain your blood pressure level.
  • Drink at least 7 to 8 litres of water daily to detoxify your body.
  • Sleep for 6 to 8 hours to give your body proper rest.
  • Avoid consumption of junk food and packaged drinks

Regular practice of yoga will bring both physical and mental stability to your life. Now, don’t wait. Enjoy your yoga practice and keep cold and fever at distance! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Yoga poses to cure constipation

Yoga Poses to Cure Constipation and Gas Problems

Have you suffered frequent stomach pain and difficulty in bowel movement throughout the day? Isn’t it really annoying and uncomfortable? You must have been feeling like when shall I get relieved from this situation? This is a symptom of a disease called Constipation. This is a daily affair and finds commonly with people of different ages.

Constipation means different for different people. It may be just a passage of hard stool or for some people, it may be an untimely stool. This mainly happens due to the unhealthy lifestyle. Let us know some of the main causes of constipation.

  • Intake of much junk food
  • Less time for rest
  • Less intake of water
  • Inappropriate work hours
  • Diet less on fresh vegetables, food low on fiber

Symptoms of Constipation

This varies from people to people. Let us find out some of the common symptoms of this disease.

  • Straining while having bowel movement
  • Abdominal pain, cramps and aches in stomach
  • Infrequent or few bowel movements
  • Passage of hard or small stool
  • Bloated stomach

There are various ways to cure constipation. You can visit a doctor and take laxatives and other treatments. But, prevention is always better than cure. Therefore, yoga plays an important role to achieve this objective. Regular practice of Yoga helps to revitalize your body. In addition, it also increases the flow of blood and oxygen into your body system. Since the practice involves pelvic movements, it takes care of infrequent bowel movement. As a result, straining and bloating of the stomach gets prevented.

So, let’s find out 7 best yoga poses which would help you provide relief from constipation and normalize the infrequent bowel movement.

  1. Pawanmuktasana (Wind Relieving Pose)

Pawanmuktasana

Wind Relieving Pose massages the abdominal muscles, intestines and internal organs of the digestive system. Therefore, releases the trapped gases, improves digestion and alleviates constipation. Acidity and bloating problems also get reduced. It also helps in relieving acid reflux which is caused by indigestion. Know more

  1. Halasana (Plow Pose)

Plow Pose

Plow Pose strengthens the immune system of your body and improves digestion and appetite. It provides comfort to your liver and intestine. Regular practice of this pose helps to improve the blood circulation in the pelvic area and boosts digestion. Know more

  1. Ardha Matsyendrasana (Half Spinal Twist Pose)

Ardha Matsyendrasana

Half Spinal Twist Pose helps to detoxify the internal organs and increases the circulation of blood. It also helps to calm the nervous system and tones abdomen. Therefore, helps to improve the bowel movement and relieves constipation. Know more

  1. Baddha Konasana (Butterfly Pose)

Butterfly Pose

Butterfly Pose improves the blood circulation throughout your body and stimulates the abdominal organs, bladder, and kidneys. Moreover, it also helps to improve your digestive system and relieves gas, cramping and bloating of the stomach. Most of all regular practising of this pose helps to reduce stress, which aids in improving the digestion. Know more

  1. Mayurasana (Peacock Pose)

Mayurasana

Peacock Pose helps to build abdominal muscles, arm strength, and balance. It increases the blood circulation in the abdominal area. Therefore, helps to detoxify the body, tone the digestive organs and remove the constipation problems. Know more

  1. Supta Matsyendrasana (Supine Twist Pose)

Supta Matsyendrasana

Supine Twist pose is very helpful for digestion and providing constipation relief. The twisting motion of this pose massages the intestines and detoxify the body. In addition, it stimulates the blood flow to your gut, which improves the digestion.

  • Lie on your back and draw both your legs up to the chest.
  • Extend the left leg straight out, bend your right leg and bring it to the left across your body.
  • Ensure to keep your back and shoulders pressed against the floor and look towards the right.
  • Hold this pose for few breaths, release and relax.
  • Repeat the same procedure on the other side.

This asana is a combination of twisting and relaxing pose. It relaxes the body and relieves the tension trapped in the abdomen.

  1. Balasana (Child’s Pose)

Balasana

Balasana helps to relax the muscles of your body and restores your physical, mental and emotional balance. This pose also promotes blood circulation throughout your body.  You fold at the abdomen and this helps to massage the digestive organs. Though it’s a non-twisting pose, it helps to relieve the acid reflux and constipation. Know more

Some useful tips to control constipation and improve the digestion.

  • Drink 10 to 12 glasses of water every day. This helps to detoxify your body.
  • Develop a regular eating habit and chew foods properly before swallowing.
  • Ensure to make a habit of bowel evacuation early morning every day.
  • Eat plenty of fresh fruits, salads and leafy vegetables.
  • Drink warm lemon juice mixed with honey in the morning to clean the bowel.
  • Eat fiber-rich fruits and vegetables like orange, papaya, beans, etc.
  • Don’t exert pressure to empty your stomach.
  • Avoid non-vegetarian and junk foods.
  • Avoid smoking and alcohol to keep yourself healthy.
  • Keep yourself out of stress, anxiety and depression.
  • Practice yoga regularly for few minutes.

Now, you know all the details about constipation and how to prevent this situation. Regular practice of yoga will only take 10-15 minutes from your daily schedule and give you instant relief from constipation and acid reflux. While you practice yoga, include proper diet in your routine as mentioned above.

Enjoy the practice of Yoga and Pranayama to prevent constipation. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Yoga asanas for Ulcerative Colitis

Yoga Asanas for Intestinal Ulcer and Ulcerative Colitis

How does it feel when you suffer from abdominal cramp and pain, bloody diarrhea and the inability to have a bowel movement although there is a push to do so? It’s painful, frustrating and the most stressful time in your life. I personally went through the above problems, diagnosed at the age of 24. It is called as Ulcerative Colitis. An inflammatory bowel disorder which happens due to constant inflammation in the digestive region. It is located in the rectum and large intestine which we called as the colon.

I was admitted to a hospital where I had never been before and took medicine for 1 month. Then, I started practising yoga regularly and now, I can manage this disease quite easily. I found out the best 12 yoga sequence to control and cure Ulcerative Colitis. But, before that let’s understand what causes this disease and what are its symptoms.

Causes of Ulcerative Colitis

There are various reasons associated with this disease. The main causes are mental and physical stress and strain caused due to work pressure or exam pressure in students. Ulcerative Colitis occurs when the lining of your large intestine, rectum or both get inflamed.  This inflammation produces tiny sores called ulcers on the lining of your colon which usually begins in the rectum and spreads upward. It can spread to your entire colon. The inflammation causes your bowel to move its contents rapidly and empty frequently. As cells on the surface of the lining of your bowel die, ulcers form. The ulcers may cause bleeding and discharge of mucus and pus. The immune system also plays a big role in this.

While this disease affects people of all ages, most people are diagnosed between the ages of 15 to 35.

Symptoms of Ulcerative Colitis

The seriousness of symptoms varies from mild to severe among the affected people. Common symptoms of Ulcerative Colitis include

  • Bloody diarrhea and urgency to defecate
  • Weight loss and fever
  • Abdominal cramp and pain
  • Joint pain and swelling
  • Mouth ulcers and soreness
  • Nausea and decreased appetite
  • Rectal bleeding

Ulcerative colitis increases your risk of colon cancer. The longer you have the disease, the higher gets the risk of colon cancer. Your doctor generally prefers to perform a colonoscopy test to understand it better. A colonoscopy test involves insertion of a long, flexible tube into your rectum to examine the inside of your colon.

Once the acute stage of this disease is overcome, yoga practice can be practised regularly to control and avoid further problem. Regular practice of yoga helps to reduce stress and anxiety, improves the breathing process, gives relaxation to your body. Today we will talk about 12 best yoga poses along with the Pranayama which helps to stretch and tone the muscles of the stomach. These muscles support the lining of the digestive organs and help to prevent stomach cramps.

  1. Kapalbhati Pranayama

This pranayama helps to Stimulate abdominal organs and cure constipation and diarrhea disorders. It also improves blood circulation and oxygen supply to the body. Know more

  1. Bridge Pose (Setu Bandhasana)

This pose helps to improve metabolism, digestion and calms your brain. Know more

  1. Seated Forward Bend Pose (Paschimottanasana)

This pose helps to improve appetite and helps in digestion. It also reduces stress, anxiety and stimulates your abdominal organs. Know more

  1. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose improves circulation of blood and oxygen and removes fatigue and stress. Moreover, it also stimulates abdominal organs and thus improves digestion. Know more

  1. Headstand (Sirsasana)

In this posture since the blood flows to the brain, it calms the nervous system, improves memory and concentration, and releases stress. Know more

  1. Wind Relieving Pose (Pawanmuktasana)

This pose helps to massage the abdominal muscles, intestines and internal organs of the digestive system. Releases the trapped gases, improves digestion and alleviates constipation, acidity and bloating problems. Know more

  1. Half Seated Spinal Twist Pose (Ardha Matsyendrasana)

This pose helps to detoxify the internal organs and increases the circulation of blood. It also helps to calm the nervous system and tones abdomen. Know more

  1. Cat-Cow Pose (Marjariasana-Bitiliasana)

This pose Stimulates the abdominal organs and improves digestion. Releases stress, anxiety, depression and calm the mind. Know more

  1. Cobra Pose (Bhujangasana)

Since the adrenal glands are flushed and detoxified, you create positive thoughts. Depression, stress, and anxiety will reduce as you get upside down and smile will come to your face. Know more

  1. Bow Pose (Dhanurasana)

This pose helps to improve the intestine problems and effective in diabetes. Moreover, it improves blood circulation and relieves stress and anxiety. Know more

  1. Legs Up the Wall Pose (Viparita Karani)

This pose helps to calm your mind, nervous system and provides better relaxation. Know more

  1. Corpse Pose (Savasana)

This pose helps to improve your concentration, memory and releases stress, depression, tension, and fatigue. This asana is practised after an active yoga session or whenever you feel tired during the session. Know more

Studies have shown that patients with Ulcerative Colitis when practised yoga regularly had a decrease in abdominal pain and diarrhea. Moreover, yoga can also be helpful to improve the physical and emotional aspects associated with this life-threatening disease.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful for your UC disorder, then share your experience with us by commenting below. We would be happy to hear from you!

Yoga for Insomnia

Yoga for Insomnia (10 Poses to Help You Sleep Better)

How many times have you found yourself in the bed struggling to get a good night sleep in the night? Your friends and relatives always tell you to keep your smartphone out of your room and so many other suggestions to get a good sleep, but unfortunately, nothing comes to your rescue. If that’s the case, then you are an Insomniac, suffering from Insomnia disorder!

Research and studies have shown that people suffering from Insomnia are more prone to stress, depression, diabetes and heart failures. You will feel confused and unwell all the time and it’s more likely that you will age faster as compared to others. When we sleep in the night, our body repairs itself from the day long stress and tiredness on the cellular level. So, six to eight hours of sleep in the night is mandatory for everyone.

Causes of Insomnia

Insomnia is a sleeping disorder happens when you find it difficult to fall asleep in the night. This disorder comes along with other symptoms of stress, a decline in performance, anxiety and depression.

There are two kinds of Insomnia:

  1. Primary Insomnia- Happens by itself and it’s not a symptom of bigger problems.
  2. Secondary Insomnia- It comes with an indication of serious symptoms like depression, arthritis, cancer, asthma, etc.

Acute Insomnia happens when you are suffering from stress or depression, but lasts for few days. The main causes of Insomnia are as follows.

  • Stress and tension in personal and professional life.
  • Medications such as those for asthma, cold, and allergies
  • Sleep disorders like breathing related ailments
  • Overactive thyroid gland, menopause and chronic arthritis
  • Health issues that cause breathing problems like asthma
  • Excessive consumption of tobacco, caffeine, alcohol, etc.

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People suffering from Insomnia have the following symptoms.

  • Wake up at midnight and difficult to go back to sleep.
  • Wake up too early in the morning and feel tired and stressed.
  • Decline in performance
  • Difficult to falling sleep

However, Insomnia can be cured with the regular practice of Yoga poses and Pranayama, thanks to our ancient yogis. When you practice yoga, the stress level in your body gets decreased and you find calmness which helps to improve your sleep quality. Let’s practice 10 best yoga poses and Pranayama which help to cure Insomnia and improves sleep quality. You only need a Yoga mat and lots of willing power.

  1. Viparita Karani (Leg Up the Wall Pose)

Viparita Karani

The Legs Up the Wall Pose helps to improve the circulation of blood to every part of your body and thus cure health disorders. It calms the mind, nervous system, provides better relaxation and thus improves the quality of sleep. Know more about Viparita Karani

  1. Baddha Konasana (Butterfly Pose)

Baddha Konasana

A happy and easy pose which provides mental and physical equilibrium to your body if practised regularly. It improves blood circulation throughout your body, relieves stress, anxiety, depression and calms your mind. Know more about Baddha Konasana

  1. Uttanasana (Standing Forward Bend Pose)

Standing Forward BendThis asana rejuvenates your body and improves oxygen-rich blood flow to your brain since your head is below your heart when you enter fully into this pose. It relieves anxiety, stress, calms your mind and thus relieves Insomnia disorder. Know more about Baddha Konasana

  1. Cat-Cow Pose (Marjaryasana- Bitilasana)

This pose helps to bring flexibility to the spine, massages the digestive organs and improves digestion, helping you to sleep well in the night. It improves your blood circulation and relaxes your mind.Cat Cow Pose

  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward.
  • First, move into Cow Pose- Inhale and drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling.
  • Extend your shoulder blades and keep your shoulders away from your ears.
  • Then, move into Cat Pose- Exhale and bring your belly to your spine and round your back toward the ceiling.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat this for 10-15 times, and then rest by sitting back on your heels.
  1. Balasana (Child’s Pose)

Child's PoseThis posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety. This pose promotes blood circulation throughout your body and improves sleep quality. Know more about Balasana

  1. Savasana (Corpse Pose)

Corpse PoseThe Corpse Pose is a must after every yoga session, as it helps to improve your concentration, energy level and releases stress, anxiety and tiredness. It also relaxes your whole-body muscles, calms your mind and improves mental health. You can also try Yoga Nidra to improve your sleep quality. Know more about Savasana

  1. Halasana (Plough Pose)

Plow PoseAn inverted back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back muscles. It reduces stress, depression, and calms the nervous system. Know more about Halasana

  1. Sarvangasana (Shoulderstand Pose)

Shoulderstand PoseAn intermediate yoga pose which helps in improving blood circulation and flow of oxygen to upper body and brain. Strengthens the arms and shoulders and gives your spine a good stretch. It helps to relieve stress, depression and calms your brain. Know more about Sarvangasana

  1. Sirsasana (Headstand Pose)

Headstand PoseThis inverted position of headstand flushes fresh nutrients and oxygen to the face, creating a glowing effect on the skin. Since the adrenal glands are flushed and detoxified, you create positive thoughts. Depression, stress, and anxiety will reduce as you get upside down and smile will come to your face. Know more about Sirsasana

  1. Pranayama (Breathing Practice)

The regular practice of Pranayama also helps in the treatment of Insomnia. Pranayama helps to stimulate the nervous system, releases the stress and anxiety and cures insomnia. Studies have shown that Anulom Vilom Pranayama helps to better the quality of sleep.

It could be depressing as well as frustrating not to be able to sleep after the day long hard work and daily chaos. But, if you will take more stress for not getting a good night sleep, then your stress level will get increased. Now, it’s the time to stop worrying and keep breathing. The regular practice of Yoga and Pranayama would help you to remain calm and cure Insomnia disorder. Be happy and concentrate on breathing to relax your body and calm your brain.

Tips to improve your sleep quality

  • Go for walk after the dinner to get a good sleep in the night.
  • Don’t consume sleeping pills as it will make you addicted and opens the road for other health problems.
  • Pray and go to sleep with a happy and relaxed mind.
  • If you had a quarrel with your partner or loved one, make sure you sort it out before you go to sleep.
  • Try to complete your dinner by 8.30 p.m. to keep a gap of at least two hours between your last meal and sleep.
  • Create your sleep routine. Don’t sleep anytime during the day as it disrupts the biological clock.
  • Avoid doing Bhastrika Pranayama and Sudarshan Kriya in late evenings. These activities can fill you with a lot of energy and prevent you from falling asleep.
  • Avoid watching a horror movie at late night, it can swing your mind and affect your sleep.
  • Listen to soft instrumental music, such as chanting before going to sleep.
  • Sleep in the afternoon for about half an hour and at night for a minimum of six to eight hours is advisable.
  • Practice meditation or Yoga Nidra before going to sleep.

If you have any recent or current medical concerns, discuss with your doctor before practising yoga poses.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helping you to get rid of Insomnia, then share your experience with us by commenting below. We would be happy to hear from you!

Yoga to reduce Uric acid levels and manage Gout

Uric acid is a waste produced by the body during break down of substances or final oxidation of purines. It normally carried in the blood, passed through kidneys and excreted in urine. Uric acid formation in the body is normal and it acts as an antioxidant and helps to prevent damage to our blood vessel lining. But, high level of Uric acid is harmful to our body. It happens when excess uric acid concentrates in the blood. This can happen mainly due to poorly functions of kidneys, pre-existing medical conditions or due to nitrogen carrying compounds in the body. The symptoms of the high level of uric acid include Gout, the formation of kidney stones, fatigue, and joint inflammation. Uric acid levels get increased with the consumption of foods rich in purines.

Gout is a joint inflammation arthritis caused due to a higher level of uric acid in your body, overweight, drinking of a lot of beer and due to eating a lot of meat. The symptoms include sudden burning pain, stiffness, swelling in a joint, sharp pain in your big toe, etc. Pain comes rapidly in less than twelve hours.   But, you can manage gout and reduce the level of uric acid in your body with the regular practice of Yoga poses, lifestyle alterations, and diet changes. Diet always plays an important role in controlling or reducing uric acid in your body. It is always advisable to keep down the consumption of foods that are high in protein, urine content, calcium, and purine content.

The high uric acid level may result in Gout problems but it’s important to remember that not everyone who has high uric acid gets gout and not everyone with gout has high uric acid. You should consult with your doctor before doing any treatment or yoga practice.

Let’s find out some of the best and effective yoga poses which helps to reduce the level of uric acid in your body and alleviate the pain. The regular practice of this asanas prevents uric acid crystals from depositing in the joints, removing it and helping to prevent a flare up.

  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.

  • Sit up with the legs stretched out, keeping the feet together and the spine erect.
  • Bend the left leg and place the heel of the left foot beside the right hip.
  • Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
  • Twist your waist, shoulders, and neck towards right look over the right shoulder.
  • While keeping your spine straight, continue long breath in and out.
  • While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
  1. Cobra Pose (Bhujangasana)
  2. Bow Pose (Dhanurasana)
  3. Halasana (Plow Pose)
  4. Trikonasana (Triangle Pose)
  5. Paschimottanasana (Seated Forward Bend Pose)
  6. Viparita Karani (Legs-up-the-wall pose)

This pose stretches the back of the legs, calms the mind and nervous system and provides better relaxation. It also regulated blood flow and improves digestion.

  • Lie down flat on your back in supine position.
  • Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.
  • Rest both your legs on the wall while keeping them straight.
  • Tilt your toes towards your body until you feel the pressure on your hamstrings.
  • Stretch both your hands on either side of your body.
  • Hold the position with regular breathing for at least 2-3 minutes.
  1. Sarvangasana (Shoulderstand Pose)
  2. Vrikshasana (Tree Pose)

A perfect posture to improve your balance and strengthen your back and legs.

  • Place your right foot high up on your left thigh. The sole of the foot should be flat and placed firmly. Keep your left leg straight and find balance.
  • While inhaling raise your arms over your head and bring your palms together.
  • Ensure that your spine is straight and take few deep breaths.
  • Slowly exhale and bring your hands down and release your right leg.
  • Repeat the same procedure with the other leg.
  1. Tadasana (Mountain Pose)

A simple yoga which helps in improving your focus and concentration.

  • Stand tall with feet together, shoulders relaxed and arms at your sides.
  • Take a full deep breath and raise your hands overhead, palms facing each other and arms are straight towards the sky.
  1. Pranayama (Breathing Exercises)

Uric acid levels can vary based on sex. Normal values for women are 2.5 to 7.5 mg/dL and for men it’s 4.0 to 8.5 mg/dL. Normal range varies from lab to lab based on the testing method they used. Usually, the normal range is 3.5-7.2 mg/dL but some labs have up to 5.7 mg/dL as the upper limit.

Diet tips for Gout

  1. Being overweight increases the risk of developing gout, and losing weight lowers the risk of gout. So, practice yoga regularly to reduce weight.
  2. Eat more fruits, vegetables, and whole grains, which provide complex carbohydrates.
  3. Avoid foods such as white bread, cakes, candy, sugar sweetened beverages and products with high fructose corn syrup.
  4. Keep yourself hydrated by drinking water. An increase in water consumption has been linked to fewer gout attacks. Aim for eight to 16 glasses of water a day.
  5. Cut back on saturated fats from red meats, fatty poultry, and high-fat dairy products.
  6. Limit daily proteins from lean meat, fish and poultry to113 to 170 grams. Add protein to your diet with low-fat or fat-free dairy products, such as low-fat yogurt or skim milk, which is associated with reduced uric acid levels.
  7. Avoid meats such as liver, kidney, and sweetbreads, which have high purine levels and contribute to high blood levels of uric acid.
  8. The metabolism of alcohol in your body is thought to increase uric acid production and beer is associated with an increased risk of gout and recurring attacks. So, avoid alcohol and beer.
  9. Vitamin C may help lower uric acid levels. Talk to your doctor whether vitamin C supplement fits into your diet and medication plan.
  10. Eating cherries is associated with a reduced risk of gout attacks.

Yoga helps in managing weight, improves flexibility, circulation, and prevents the formation of uric acid crystals from depositing in the joints, removing crystals that are already deposited in the joints by mobilizing and excreting them from your body. It can also help to detoxify the kidneys for better uric acid excretion and can enhance lymph flow at the joints to reduce painful gouty inflammation as a natural gout treatment.

 

7 Yoga Poses to cure a headache

We feel a headache on one side of the head to the other and the symptoms which vary from person to person can keep us away from falling asleep at night, skip an important meeting or be getting irritated. This can happen due to various reasons starting from dehydration, stress, tension, hangover or something else. But, when you feel the pain, the only thing you want at that moment is just to get away from that pain. To get the relief we use medicines, balms and what not! But, thanks to Yoga, it helps to release stress and tension in the body and can provide relief from migraines and headaches just by practicing these simple asanas. So, why to wait? Let’s start the practice.

  1. Lotus Pose(Padmasana)

This is one of the best meditation poses as it helps to calm down your brain, cures headaches and restores energy levels. It also increases your levels of concentration and awareness.How-To-Do-The-Padmasana-And-What-Are-Its-Benefits-1.jpg

Sit down on your mat in a crisscross position with spine erect. Keep your left thigh on the right thigh and vice versa. Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch). Close your eyes and hold this position, while continuously deep inhaling and exhaling. Stay in this position for at least 1 minute and increase the time slowly and steadily.

  1. Downward Facing Dog Pose (Adho Mukha Svanasana)1 (2).jpg

This pose provides blood flow to the head which helps to relieve your headache and leaves you feeling energized.

Sit on your heels, stretch your arms forward on the mat and lower your head. Pushing your hands and strengthening your legs, slowly raise your hips. Press firmly through your palms and rotate the inner elbows towards each other. It will look like an inverted V-shape.

  1. Legs Up the Wall Pose (Viparita Karani)Screen_Shot_2015-05-05_at_11.34.37_AM.png

This pose stretches the back of the legs, calms the mind and nervous system. It also regulated blood flow and gently stretches the muscles of your neck and provides you a better relaxation.

Lie down flat on your back in supine position. Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply. Rest both your legs on the wall while keeping them straight. Tilt your toes towards your body until you feel the pressure on your hamstrings. Stretch both your hands on either side of your body. Hold the position with regular breathing for at least 2-3 minutes.

  1. Standing Forward Fold with Clasped Hands

This pose relieves stress in the shoulder, back and neck muscles. It also improves blood circulation and metabolism.fotolia_97683531_subscription_monthly_m.jpg

From a standing position, fold your body over at the crease of the hip with the spine long. Relax neck and keep your crown of the head towards the mat. The feet are rooted into the mat. The toes are actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected. The sacrum lifts up toward the sky in dog tilt. The fingers are interlaced behind the body and the palms are together. The arms and elbows are straight. The shoulder blades rotate towards each other as the hands move forward (away from the lower back). The gaze is down and inward.

  1. Seated Forward Bend Pose (Paschimottanasana)DSC_0956.JPG

This pose helps to calm the brain by reducing anxiety and stress. An amazing asana for a migraine and headache. To know more

  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.1920x1080_Childspose.jpg

Practice this pose with closed eyes, listening to the sound of your breath. Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side. Press your thighs against your chest and breathe lightly. Touch your head to the ground.

  1. Corpse Pose (Savasana)

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.shutterstock_78517363.jpg

Lie down flat on your back in supine position and close your eyes. Allow your whole body to be relaxed completely. On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling. Maintain this position for 5-7 minutes.

Tension is who you think you should be. Relaxation is who you are. Regular practice of these asanas will help to get rid of headaches and reduce anxiety and stress.

10 effective Yoga Poses for PCOS (Polycystic ovarian syndrome) treatment

Polycystic ovarian syndrome is a health condition which is commonly found in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. The common causes of PCOS are excessive stress, depression, anxiety and modern faulty lifestyle. But, it has been proven scientifically that regular practice of yoga and meditation helps to keep you relax and stress-free. Thus, becoming helpful to manage PCOS symptoms. Yoga helps to

  • Raise blood flow to your reproductive organs and improves the functions of your ovaries
  • Soothes pressure on your stomach and helps to prompt the functions of your ovary
  • Helpful for your weight loss and normalizes the menstrual cycles
  • Decrease the androgens and improving egg production

 So, let’s find out the top 10 effective yoga poses for PCOS treatment in a natural way. It is always advisable to consult with your doctor before you start practicing yoga poses.

  1. Lotus pose or Padmasana

This pose helps to stretch your pelvic region and correct the hormonal imbalance which is vital for treating PCOS. Moreover, it also helps to decrease menstrual discomfort, control blood pressure, ease your childbirth, and relaxes your mind by releasing stress.

How-To-Do-The-Padmasana-And-What-Are-Its-Benefits-1.jpg
Photo Credit: StyleCraze
  • Sit down on your mat in a crisscross position with spine erect.
  • Keep your left thigh on the right thigh and vice versa.
  • Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch).
  • Close your eyes and hold this position, while continuously deep inhaling and exhaling.
  • Stay in this position for at least 1 minute and increase the time slowly and steadily.
  1. Sun Salutation or Surya Namaskar

This yoga series is one of the best exercises which helps in weight loss and improving blood circulation. Regular practice of 12 rounds of Surya Namaskar in the early morning hours gives enormous benefits in mentally as well as physically. To know more

  1. Butterfly pose or Badha Konasana

This pose helps to open up your pelvic region and provides relaxation which in turn assists to reduce stress and remove menstruation discomfort. To know more

  1. Reclining Butterfly Pose or Supta Badha Konasana

This pose relaxes the mind, body, and spirit while decreases muscle tension gives relief from anxiety and increases overall energy.hp_288_13_bjk2.jpg

  • Lie down flat on your back in supine position with your legs and arms extended.
  • Bend your knees and bring your heels towards your pelvis area. Press the soles of your feet together and let your knees drop open to both sides.
  • Keep your arms open on both sides with palms up.
  • Lengthen your spine along the floor and maintain the natural curve of the lower back.
  • Relax your buttocks and lengthen your tailbone toward your heels.
  • Close your eyes and turn your awareness completely inward.
  • Hold this position as long as you feel comfortable. Don’t force your body unnecessarily.
  1. Bhujangasana or Cobra Pose

This pose is very helpful for menstrual irregularities and it reduces stress, anxiety, and depression. This posture extends soothing pressure on your stomach and helps to prompt the functions of your ovary. To know more

  1. Bharadvaja’s Twist or Bharadvajasana

This pose is also one of the best yoga poses for PCOS treatment. Regular practice of this yoga pose helps to balance the blood pressure and regularize the menstruation problems. Moreover, it also enhances overall relaxation by rejuvenating your muscles, spine and soothing your nervous system.

  • Start by staying on the yoga mat with the legs stretched in front along with arms resting on the both sides of your body.Health-Benefits-of-Bharadvajasana-1.png
  • Now, bend your knees and bring them close to your left hip such that your weight of the body is resting on your right buttock. Then, rest the left ankle on your arch of the right foot.
  • Slowly twist the upper body to your right side as much as you can, keeping your right hand on the floor and your left hand on the outer portion of your right thigh.
  • Try to twist the body more with each breath. Hold in this position for as long as you feel comfortable and then slowly return to the main position.
  • Relax and repeat the same procedure on the opposite side shifting your weight on the left buttock.
  1. Boat Pose or Naukasana

This pose helps to strengthen the back, abdominal muscles and improves digestion. It also puts controlled pressure in your abdominal region, raises blood flow to your reproductive organs and improves the functions of your ovaries. To know more

  1. Bow Pose or Dhanurasana

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. This pose also helps to enhance the functions of your reproductive organs, alleviates menstrual discomfort and normalizes the menstrual cycles. To know more

  1. Mill Churning pose or Chakki Chalasana

This pose helps to normalize the functions of your reproductive organs. It helps to alter the functions of your endocrine gland, thus facilitating maximum hormonal secretion, and also it massages your uterus, reproductive organs, kidneys, liver, and pancreas.

  • First, sit on the ground with your spine erect, arms raised at shoulder height and hands outstretched and palms clapped together.Churning-the-mill-Chakki-Chalanasana-21.jpg
  • Now, inhale deeply and start moving the upper part of your body in a circular motion creating an imaginary circle with your body.
  • Inhale while moving forward and then exhale when you go backward.
  • Continue to deeply breathe while rotating and then feel the stretch in your arms, legs, groin, and abdomen.
  • You can make 15-20 rounds in a direction and the same rounds in the opposite direction.
  1. Corpse pose or Savasana

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.3e22e9032524adbc07e62875b479e030.jpg

  • Lie down flat on your back in supine position and close your eyes.
  • Allow your whole body to be relaxed completely.
  • On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling.
  • Maintain this position for 3-5 minutes.

Diet tips for PCOS treatment

  • Focus on fresh foods, protein, and vegetables
  • Take balanced and healthy diet
  • Avoid sugary and carbohydrate foods
  • Foods such as nuts, seeds, and olive oil, as they contain essential fatty acid
  • Drink adequate amount of water
  • Avoid junk, processed, fast foods, coffee, and alcohol
  • Avoid milk as well as milk products.
  • Regular practice of Yoga and Meditation

In addition to the above yoga poses, people suffering from PCOS can also practice pranayama or breathing exercises to relieve stress naturally. The breathing practices like Kapalbhati, Anulom-Vilom and Bhramri Pranayama helps to relieve stress and reduce weight.

Most women, when diagnosed with PCOS at a very young age right after they attain puberty, become confused and frustrated in their life. Regular practice of yoga and meditation can help to attain a disease-free body, a healthy and stress-free mind.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

10 Yoga Poses for PCOS (Polycystic ovarian syndrome) treatment

Polycystic ovarian syndrome is a health condition which is commonly found in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. The common causes of PCOS are excessive stress, depression, anxiety and modern faulty lifestyle. But, it has been proven scientifically that regular practice of yoga and meditation helps to keep you relax and stress-free. Thus, becoming helpful to manage PCOS symptoms. Yoga helps to

  • Raise blood flow to your reproductive organs and improves the functions of your ovaries
  • Soothes pressure on your stomach and helps to prompt the functions of your ovary
  • Helpful for your weight loss and normalizes the menstrual cycles
  • Decrease the androgens and improving egg production

 So, let’s find out the top 10 effective yoga poses for PCOS treatment in a natural way. It is always advisable to consult with your doctor before you start practising yoga poses.

  1. Lotus pose or Padmasana

This pose helps to stretch your pelvic region and correct the hormonal imbalance which is vital for treating PCOS. Moreover, it also helps to decrease menstrual discomfort, control blood pressure, ease your childbirth, and relaxes your mind by releasing stress.

How-To-Do-The-Padmasana-And-What-Are-Its-Benefits-1.jpg
Photo Credit: StyleCraze
  • Sit down on your mat in a crisscross position with spine erect.
  • Keep your left thigh on the right thigh and vice versa.
  • Let your hands rest on the thighs in Gyan mudra (palms facing forward while the thumb and index finger are in touch).
  • Close your eyes and hold this position, while continuously deep inhaling and exhaling.
  • Stay in this position for at least 1 minute and increase the time slowly and steadily.
  1. Sun Salutation or Surya Namaskar

This yoga series is one of the best exercises which helps in weight loss and improving blood circulation. Regular practice of 12 rounds of Surya Namaskar in the early morning hours gives enormous benefits in mentally as well as physically. To know more

  1. Butterfly pose or Badha Konasana

This pose helps to open up your pelvic region and provides relaxation which in turn assists to reduce stress and remove menstruation discomfort. To know more

  1. Reclining Butterfly Pose or Supta Badha Konasana

This pose relaxes the mind, body, and spirit while decreases muscle tension gives relief from anxiety and increases overall energy.hp_288_13_bjk2.jpg

  • Lie down flat on your back in supine position with your legs and arms extended.
  • Bend your knees and bring your heels towards your pelvis area. Press the soles of your feet together and let your knees drop open to both sides.
  • Keep your arms open on both sides with palms up.
  • Lengthen your spine along the floor and maintain the natural curve of the lower back.
  • Relax your buttocks and lengthen your tailbone toward your heels.
  • Close your eyes and turn your awareness completely inward.
  • Hold this position as long as you feel comfortable. Don’t force your body unnecessarily.
  1. Bhujangasana or Cobra Pose

This pose is very helpful for menstrual irregularities and it reduces stress, anxiety, and depression. This posture extends soothing pressure on your stomach and helps to prompt the functions of your ovary. To know more

  1. Bharadvaja’s Twist or Bharadvajasana

This pose is also one of the best yoga poses for PCOS treatment. Regular practice of this yoga pose helps to balance the blood pressure and regularize the menstruation problems. Moreover, it also enhances overall relaxation by rejuvenating your muscles, spine and soothing your nervous system.

  • Start by staying on the yoga mat with the legs stretched in front along with arms resting on the both sides of your body.Health-Benefits-of-Bharadvajasana-1.png
  • Now, bend your knees and bring them close to your left hip such that your weight of the body is resting on your right buttock. Then, rest the left ankle on your arch of the right foot.
  • Slowly twist the upper body to your right side as much as you can, keeping your right hand on the floor and your left hand on the outer portion of your right thigh.
  • Try to twist the body more with each breath. Hold in this position for as long as you feel comfortable and then slowly return to the main position.
  • Relax and repeat the same procedure on the opposite side shifting your weight on the left buttock.
  1. Boat Pose or Naukasana

This pose helps to strengthen the back, abdominal muscles and improves digestion. It also puts controlled pressure in your abdominal region, raises blood flow to your reproductive organs and improves the functions of your ovaries. To know more

  1. Bow Pose or Dhanurasana

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders. This pose also helps to enhance the functions of your reproductive organs, alleviates menstrual discomfort and normalizes the menstrual cycles. To know more

  1. Mill Churning pose or Chakki Chalasana

This pose helps to normalize the functions of your reproductive organs. It helps to alter the functions of your endocrine gland, thus facilitating maximum hormonal secretion, and also it massages your uterus, reproductive organs, kidneys, liver, and pancreas.

  • First, sit on the ground with your spine erect, arms raised at shoulder height and hands outstretched and palms clapped together.Churning-the-mill-Chakki-Chalanasana-21.jpg
  • Now, inhale deeply and start moving the upper part of your body in a circular motion creating an imaginary circle with your body.
  • Inhale while moving forward and then exhale when you go backward.
  • Continue to deeply breathe while rotating and then feel the stretch in your arms, legs, groin, and abdomen.
  • You can make 15-20 rounds in a direction and the same rounds in the opposite direction.
  1. Corpse pose or Savasana

This pose relaxes your whole body and releases stress, depression, tension, and fatigue. Moreover, it relaxes your muscles, calms your mind and improves mental health.3e22e9032524adbc07e62875b479e030.jpg

  • Lie down flat on your back in supine position and close your eyes.
  • Allow your whole body to be relaxed completely.
  • On each inhaling and exhaling think that your body is totally relaxed. Let your tension, stress, depression, and anxiety go off on each exhaling.
  • Maintain this position for 3-5 minutes.

Diet tips for PCOS treatment

  • Focus on fresh foods, protein, and vegetables
  • Take balanced and healthy diet
  • Avoid sugary and carbohydrate foods
  • Foods such as nuts, seeds, and olive oil, as they contain essential fatty acid
  • Drink adequate amount of water
  • Avoid junk, processed, fast foods, coffee, and alcohol
  • Avoid milk as well as milk products.
  • Regular practice of Yoga and Meditation

In addition to the above yoga poses, people suffering from PCOS can also practice pranayama or breathing exercises to relieve stress naturally. The breathing practices like Kapalbhati, Anulom-Vilom and Bhramri Pranayama helps to relieve stress and reduce weight.

Most women, when diagnosed with PCOS at a very young age right after they attain puberty, become confused and frustrated in their life. Regular practice of yoga and meditation can help to attain a disease-free body, a healthy and stress-free mind.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Prenatal Yoga for Pregnancy

Pregnancy is an incredibly special time in a woman’s life. Creating the life and carrying a soul inside your body for nine months gives a new meaning to motherhood. This almost makes you forget how uncomfortable it can be during pregnancy, but you can practice some useful Prenatal Yoga and Pranayama to get relief from your back pain, muscle soreness, headaches and many others. To get maximum benefit from yoga practice you must follow a sequence. Because yoga poses are always designed in such a way that one pose acts as a counter pose to another. Let’s find out some of the useful yoga practices.

1. Goddess (Utkata Konasana)

This is an amazing preparatory pose for your childbirth. It opens up your hips and groin and creates space in the pelvis. It also strengthens and tones muscles in your legs.6803a077ba5a0d51b07202ce8664b9a1.jpg

Position your feet about approx. three feet apart, toes facing outward. Bend both knees to enter a squat position. Raise your hands sidewise as shown in the figure, palms facing outward. Hold and breathe deeply for as long as you are comfortable. Relax and repeat the procedure for 3-4 times.

2. Extended Side Angle Pose(Utthita Parsvakonasana)

A great side body stretches to create space for your baby, this is also a wonderful preparatory pose for childbirth as it strengthens your quads and increases stamina.Pregnancy-yoga-workout-3.jpg

Modify your typical expression by resting your front elbow on your front knee rather than reaching for the floor. This will help stabilize your body as bub grows and throws off your center of gravity.

From the Goddess position, lean to the right and place your right elbow a few inches above your knee. Extend your left arm up above your head for a nice side stretch. Hold for as long as you feel comfortable, then release back to center and repeat on the other side.

3. Wide legged Forward Bend Pose (Prasarita Padottanasana)

From the extended side angle Pose, straighten your knees back to a standing position and point your toes forward. Wide-Legged-Forward-Bend-Relieve-Back-Pain-During-Pregnancy.jpgKeep your feet out so that they are little further apart. Slowly bend at the hips, stabilizing yourself with your hands on the floor. Then, cross your arms above your head. It’s alright if your elbows don’t touch the floor at first instance; just let your torso hang. Shift your weight onto your toes and hold for few deep breaths. You can practice this pose with the support of wall for few days. One of the best yoga poses to get relief from back pain.

4. Triangle Pose (Trikonasana)

Stand up from the Wide-Legged Forward Bend. With your legs still far apart, reach your right hand down and grab your right ankle. Extend your left arm up to the ceiling, and turn your head to look at your left hand. Hold for several breaths, then release back to center and repeat on the other side.993a0063cf.jpg

This is incredibly helpful for relieving backache and creating length through the side body. It is also known for its ability to reduce stiffness in the neck, tone the pelvic floor, and relieve indigestion.

5. Wide Squat Pose (Malasana)

This pose is perfect for opening up your hips and helping you find your balance.Wide-Squat-Relieve-Back-Pain-During-Pregnancy.jpg

Stand with your feet about hip-width apart or slightly wider. Lower into a deep squat. Press your hands together and hold your elbows against your knees to keep them at a wide angle. Straighten your back and hold this squat position for few breaths.

Hanging out in a squat like this really opens the hips and pelvis, which is ideal for prenatal practice. It is also known to stimulate digestion and is a great stretch through the legs and back. Modify for pregnancy by leaning against a wall or squatting on blankets. This pose is only suitable until about 30 weeks.

6. Table Top Pose (Ardha Purvottanasana)

This is a great balance exercise. It stretches your back, energizes the hips, and opens up the shoulders.Tabletop-Relieve-Back-Pain-During-Pregnancy.jpg

Sit on the floor with your knees bent and feet hip-width apart above 12 inches away from your bottom. Place your hands on the floor behind you, fingers facing away from you. Take a deep inhale and lift your hips up until your body is parallel to the floor. Look toward the ceiling, keeping your neck aligned with your spine, and hold for few breaths before lowering back down.

7. Butterfly Pose (Badha Konasana)

baddha-konasana-butterfly-pose.jpgThis pose helps to open your waist and pelvis while stretching the hips.

First, sit on the ground, bend your knees, and press the soles of your feet together. Pull your heels in as tightly to your body as you can, keeping your knees close to the floor. If your belly isn’t too big, lean forward to deepen the stretch carefully. While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this as many times as you can, but slowly.

8. Sitting Side Stretch Pose (Parsva Sukhasana)

Sitting-Side-Stretch-Relieve-Back-Pain-During-Pregnancy.jpgFrom the Butterfly position, extend your right leg outward, keeping the left leg tucked in the pelvis area. Reach toward your foot with your right arm and extend your left arm above your head. Hold for several breaths while taking deep breaths. Release, relax and repeat on the other side.

9. Seated Straddle Pose (Upavistha Konasana)

Seated-Straddle-Relieve-Back-Pain-During-Pregnancy.jpgFrom the Sitting Side Stretch, extend both legs out and keep your feet toes towards the ceiling. Press your pelvis and the backs of your thighs into the floor to help straighten your spine. If you have the flexibility, walk your hands out and lean forward to deepen the stretch.

10. Modified Seated Spinal Twist (Ardha Matstyendrasana)

Modified-Seated-Spinal-Twist.jpgBend your right knee and place your foot in front of and just to the outside of your right hip. Straighten your left leg in front of you. Press your right elbow to the inside of your right knee and keep your left palm behind your hips. Gently twist to the left, gazing over your left shoulder. Hold this variation of seated spinal twist for few breaths, then release. Straighten your right leg, bend your left knee, and repeat this pose on the other side.

11. Camel Pose (Ustrasana)

993a0045cf.jpgLower your hips to the floor. Lean forward, briefly coming into a Wide Squat, and then lower your knees, shins, and the tops of your feet to the floor. Sit on your heels and place your palms on the ground behind your toes. Inhale to lift your hips up, arching your spine, coming into a variation of a camel. Relax your head behind you to stretch through your chest, holding for few deep breaths.

12. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose helps to bring flexibility to the spine.  It also stretches torso and neck and keeps balance throughout your body.Jac-Prenatal-3-Cat-Cow-Pose-Marjaryasana-Bitilasana-from-Dolphin-Method.jpg

Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward. First, move into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling. Extend your shoulder blades and keep your shoulders away from your ears. Then, move into Cat Pose: As you exhale, bring your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.

As the baby grows, more pressure is put on the spine, so moving on hands and knees relieves that pressure.

13. Child’s Pose (Balasana)

Child’s-Pose-Relieve-Back-Pain-During-Pregnancy.jpg

Practice this pose with closed eyes, listening to the sound of your breath. Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and stretch your hands forward. Press your thighs against your chest and breathe lightly. Touch your head to the ground. Focus on breathing deeply while relaxing your facial muscles.

At around 36 weeks, pregnant women are advised to stop doing inversions. The baby is moving into the birth position at this time, so you don’t want to do any poses that may alter his or her position in a negative way.  To be safe, after your second semester, don’t perform any pose where you are lying on your back for an extended period of time.

Don’t do any pose that becomes uncomfortable and please take a note that Yoga is just a journey, so never force your body; just enjoy and relax! (Source & Photo Credits: Spine Correction Centre)

Yoga for Cough & Cold

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Summer season comes to an end and those rain breezes give us coolness and a moment to find happiness and relaxation. But, for people with weak immune system, monsoon season comes with the fear of a cough and cold. Coughing from time to time helps our body to clear particles and secretions from the lungs and helps to prevent infection. Though a chronic cough is not serious, when it extends over the week, brings unpleasant experience for the patients. That includes a headache, dizziness, muscle strain, body pain, insomnia and excessive sweat.

If someone around you is infected with the cold or cough virus, then there is a chance that you can get it too because this virus is airborne. The virus passes through your nose and throat. Once your immune system gets the signal, it sends out white blood cells to attack the viruses.

But, we are blessed with an ancient system of yoga practice. Yes, you read the right word yoga. Regular practice of yoga balances the body’s energy system or nadis and boosts your immune system. It also helps in reducing the stress hormones. Apart from yoga, pranayama or breathing exercises also helps in absorbing more oxygen into the lungs, prevents a cough and cold.

So, let start the practice with some useful breathing exercises to prevent a cough and cold.

  1. Bhastrika Pranayama (Bellows Breath)

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. Regular practice of this breathing exercise helps to improve your concentration and stronger the lungs.

  • Sit comfortably on your mat. Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove toxins from your body.
  • Repeat this procedure for 3-5 times.

2. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. Moreover, it removes sleepiness and energizes the mind for mental work.  Regular practice of this breathing exercise removes toxins from the body and helps to clean the internal system thoroughly.

3. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

This breathing practice helps to enhance the supply of oxygen throughout your body. It improves blood circulation and relaxes your body and mind. It also helps to cure a headache, migraine and neurological problems. Anulom Vilom pranayama cleans the pranic channels and makes sure prana flow freely in the entire body

4. Ujjayi Pranayama (Ocean Breathing)

This pose helps to improve Increases lung capacity and with each exhalation maximum toxins get released.

  • First, sit on the Padmasana or simple sitting pose. Inhale deeply with both nostrils along with contraction inside the throat which makes the breath long and thin.
  • The friction of air should be felt inside the throat when it is contracted and you can feel a hissing sound of breath.
  • Now exhale out very slowly. Now, try to touch your chin to the upper side of the chest (Jalandhar Bandha or throat lock).
  • Hold the breath inside for maximum 10 seconds (Kumbhaka).
  • Now exhale out slowly with left nostril, by closing right nostril with your right-hand thumb. Exhale must be done by left nostril only.4295d6 (1)

After finishing the above deep breathing exercises, now you can practice the below effective yoga poses to fight a cough or cold and to improve your immune system.

  1. Matsyasana (Fish Pose)

This pose stretches your neck, stimulates the thyroid glands and reduces the stiffness of muscles and joints. Regular practice can energize your body, remove anxiety and reduce stress level.

  1. Ustrasana (Camel pose)

This pose stretches the stomach, abdomen, and intestines. It is very helpful in strengthening the backs and shoulders.

CamelPose.jpg
Photo Credit: Lovemyyoga

 

  • Kneel on your mat placing your hands on your hips. The knees and shins should touch the ground.
  • Now keep your knees and shoulders in the same line, and the soles of your feet are facing the ceiling.
  • Inhale slowly. Arch your back and draw your tailbone in towards your pubis. Now, gently slide your palms over your feet and straighten your arms.
  • Keep your neck free and neutral. Make sure it is not to be strained.
  • Hold the position for as long as you can and then come back to the original position.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose.

How-To-Do-Bow-Pose-Yoga.jpg
Photo Credit: Doyouyoga

 

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backward and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps in improving digestion and circulation of blood. It also reduces stress, depression and stretches the chest, spine, neck, and hips.

Bridge-p108.jpg
Photo Credit: Everyday health

 

  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. First, inhale and then exhale and press feet into floor as you lift your hips.
  • Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor, bringing chest towards the chin. Stay for few breaths.
  1. Cobra Pose (Bhujangasana)

This pose increases flexibility, elevates mood and strengthens arms and shoulders. It also improves circulation of blood flow and oxygen and removes fatigue and stress.

  1. Legs Up the Wall Pose (Viparita Karani)

This pose stretches the back of the legs, calms the mind and nervous system. It also regulated blood flow and improves digestion. Practice this pose to give your body a better relaxation.

5-Health-Benefits-Of-Legs-Up-The-Wall-Posture.jpg
Photo Credit: Doyouyoga

 

  • Lie down flat on your back in supine position.
  • Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.
  • Rest both your legs on the wall while keeping them straight.
  • Tilt your toes towards your body until you feel the pressure on your hamstrings.
  • Stretch both your hands on either side of your body.
  • Hold the position with regular breathing for at least 2-3 minutes.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Jal Neti: In addition to the above yoga poses and deep breathing practices, Jal neti is also very effective to give relief in a cough, cold or effects of sinusitis. Jal neti is a nasal cleaning technique which uses warm water with rock salt to clean the mucus accumulated in your nasal passage. When the passage gets cleaned, chances of infection gets reduced.

Regular practice of yoga improves your immune system and enhances your ability to fight the viruses in a better way.

Yoga asanas to cure Cough and Cold

Summer season comes to an end and those rain breezes give us coolness and a moment to find happiness and relaxation. But, for people with weak immune system, monsoon season comes with the fear of a cough and cold. Coughing from time to time helps our body to clear particles and secretions from the lungs and helps to prevent infection. Though a chronic cough is not serious, when it extends over the week, brings unpleasant experience for the patients. That includes a headache, dizziness, muscle strain, body pain, insomnia and excessive sweat.

If someone around you is infected with the cold or cough virus, then there is a chance that you can get it too because this virus is airborne. The virus passes through your nose and throat. Once your immune system gets the signal, it sends out white blood cells to attack the viruses.

But, we are blessed with an ancient system of yoga practice. Yes, you read the right word yoga. Regular practice of yoga balances the body’s energy system or nadis and boosts your immune system. It also helps in reducing the stress hormones. Apart from yoga, pranayama or breathing exercises also helps in absorbing more oxygen into the lungs, prevents a cough and cold.

So, let’s start the practice with some useful breathing exercises to prevent a cough or cold. You just need a yoga mat and lots of willing power to start the practice.

  1. Bhastrika Pranayama (Bellows Breath)

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. Regular practice of this breathing exercise helps to improve your concentration and stronger the lungs.

  • Sit comfortably on your yoga mat. Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove toxins from your body.
  • Repeat this procedure for 3-5 times.

2. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. Moreover, it removes sleepiness and energizes the mind for mental work.  Regular practice of this breathing exercise removes toxins from the body and helps to clean the internal system thoroughly. Know more

3. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

This breathing practice helps to enhance the supply of oxygen throughout your body. It improves blood circulation and relaxes your body and mind. It also helps to cure a headache, migraine and neurological problems. Know more

4. Ujjayi Pranayama (Ocean Breathing)

This pose helps to improve Increases lung capacity and with each exhalation maximum toxins get released.

  • First, sit on the Padmasana or simple sitting pose. Inhale deeply with both nostrils along with contraction inside the throat which makes the breath long and thin.
  • The friction of air should be felt inside the throat when it is contracted and you can feel a hissing sound of breath.
  • Now exhale out very slowly. Now, try to touch your chin to the upper side of the chest (Jalandhar Bandha or throat lock).
  • Hold the breath inside for maximum 10 seconds (Kumbhaka).
  • Now exhale out slowly with left nostril, by closing right nostril with your right-hand thumb. Exhale must be done by left nostril only.

After finishing the above deep breathing exercises, now you can practice the below effective yoga poses to fight a cough or cold and to improve your immune system.

  1. Matsyasana (Fish Pose)

This pose stretches your neck, stimulates the thyroid glands and reduces the stiffness of muscles and joints. Regular practice can energize your body, remove anxiety and reduce stress level. Know more

  1. Ustrasana (Camel Pose)

This pose stretches the stomach, abdomen, and intestines. It is very helpful in strengthening the backs and shoulders.

Camel Pose
Photo Credit: Lovemyyoga
  • Kneel on your mat placing your hands on your hips. The knees and shins should touch the ground.
  • Now keep your knees and shoulders in the same line, and the soles of your feet are facing the ceiling.
  • Inhale slowly. Arch your back and draw your tailbone in towards your pubis. Now, gently slide your palms over your feet and then, straighten your arms.
  • Keep your neck free and neutral. Make sure it is not to be strained.
  • Hold the position for as long as you can and then come back to the original position.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck, and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose.

Bow Pose
Photo Credit: Doyouyoga
  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backward and hold your ankles.
  • Inhale and lift your chest off the ground while you pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Now, release the ankles and relax.
  1. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps in improving digestion and circulation of blood. Moreover, it also reduces stress, depression and stretches the chest, spine, neck, and hips.

Bridge Pose
Photo Credit: Everyday health
  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. First, inhale and then exhale and press feet into floor as you lift your hips.
  • Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor while you bring your chest towards the chin. Stay for few breaths.
  1. Cobra Pose (Bhujangasana)

This pose increases your flexibility, elevates the mood and strengthens arms and shoulders. Moreover, It also improves circulation of blood flow and oxygen and removes fatigue and stress. Know more

  1. Legs Up the Wall Pose (Viparita Karani)

This pose stretches the back of the legs, calms the mind and nervous system. It also regulated blood flow and improves digestion.Therefore, practice this pose provides your body with a better relaxation.

Legs Up the Wall Pose
Photo Credit: Doyouyoga
  • Lie down flat on your back in supine position.
  • Position your buttocks closer to the wall as much as possible and then Inhale slowly and deeply.
  • Rest both your legs on the wall while keeping them straight.
  • Tilt your toes towards your body until you feel the pressure on your hamstrings.
  • Stretch both your hands on either side of your body.
  • Hold the position with regular breathing for at least 2-3 minutes.yingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Jal Neti: In addition to the above yoga poses and deep breathing practices, Jal neti is also very effective to give relief in a cough, cold or effects of sinusitis. It is a nasal cleaning technique which uses warm water with rock salt to clean the mucus accumulated in your nasal passage. When the passage gets cleaned, chances of infection also gets reduced. Know more

Regular practice of yoga improves your immune system and enhances the ability to fight viruses in an effective way. Enjoy the practice and if you feel this article is helpful to cure a cough or cold, then share your experience with us by commenting below. We would be happy to hear from you!

Yoga Poses to Cure Thyroid Disorders

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Thyroid disorder which has now become a household name is believed to be due to the stressful lifestyle we are leading and this condition is found to be higher in women. The thyroid gland can be found in the lower part of the neck and it plays an important role in the endocrine system. It produces thyroid hormone, which the body converts and distributes to every cell. These hormones affect the metabolic functioning of every system and function in the body.

Though there is an increase in the thyroid disorders nowadays, there are various treatment options available to patients. Apart from medical treatment, yoga and meditation act like a natural medicine to help you treat the thyroid disorders by reducing stress with regular practice.

There are mainly two types of thyroid disorders. Hypothyroidism is caused by not having enough thyroid hormones (Underactive thyroid) and Hyperthyroidism caused by having too much thyroid hormones (Overactive thyroid). It’s important for you to consult with your doctor to understand which type of thyroid disorders you are suffering with before starting any treatment or yoga practice.

Symptoms of Thyroid Disorders

  • You may not be overeating but noticing a sudden weight gain
  • Slowly feeling disinterested, tired with your everyday life and getting irritated with small things
  • Your menstrual cycles are getting irregular (Check with doctor, there could be other reasons also)
  • Excessive hair growth and throat swell up
  • Constipation and face getting swelled
  • Difficult to sleep at night and too much Sweating

Yoga and Meditation for Thyroid Disorders

Regular practice of yoga and meditation can help you to reduce stress and stimulate thyroid glands. So, let’s practice some useful yoga and pranayamas to cure thyroid disease.

  1. Kapalbhati Pranayama (Skull Shining Breathing)

First, sit on the Padmasana or simple sitting pose. Now, close your eyes and keep your spines straight, take a deep inhale through both of your nostrils until your lungs get full of air. Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach. During the process of exhaling, you will feel a hissing sound. Repeat this process for 5 minutes.

  1. Ujjayi Pranayama (Ocean Breathing)

First, sit on the Padmasana or simple sitting pose. Inhale deeply with both nostrils along with contraction inside the throat which makes the breath long and thin. The friction of air should be felt inside the throat when it is contracted and you can feel a hissing sound of breath. Now exhale out very slowly. Now, try to touch your chin to the upper side of the chest (Jalandhar Bandha or throat lock). Hold the breath inside for maximum 10 seconds (Kumbaka).

Now exhale out slowly with left nostril, by closing right nostril with your right-hand thumb. Exhale must be done by left nostril only.

  1. Sarvangasana (Shoulder Stand Pose)

In this pose, the blood flows from the legs to the head region due to the inverted pose. So, it helps in stimulating thyroid glands and controlling thyroxin.

INTERMEDIATE-Pose-Shoulderstand.jpg
Photo Credit: Yoga Magazine

First, lie down on a mat & rest your back on the floor. Try lifting your legs in the upward direction. For beginners take the support of your hands for lifting your legs. Rest your hands on your back so that they can help you to remain steady in the position. Now, once your legs are up, try to bring make them straight and aligned towards the ceiling with your body adjustment. Stay in this position for as long as you can and then release and relax.

  1. Halasana (Plough Pose)

    5352580446_54677055b1.jpg
    Photo Credit: Flickriver

When you are steady in the Sarvangasana pose, try to bring your legs downwards from over your head. Now, rest the palm of your hands on your back in order to support your body. Stay in this position for as long as you can and then release and relax.

  1. Matsyasana (Fish Pose)

This pose stretches your neck and stimulates the thyroid glands, lowers stress levels and reduces the stiffness of muscles and joints.

enneagram_289_1419_bjk.jpg
Photo Credit: Yoga Journal

Lie on your back. Your feet are together and hands relaxed alongside the body. Place your hands underneath the hips with palms facing down. Bring the elbows closer toward each other. Now inhale and lift your head and chest up. Keeping the chest up, lower the head backward and touch the top of the head to the floor as shown in the figure. With the head touching the floor, press the elbows firmly into the ground, placing the weight on the elbow. Now, Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor. Hold this pose for as long as you can by taking gentle long breaths in and out. Now slowly release your head, come to the original position and relax.

  1. Bridge Pose (Setu Bandha Sarvangasana)

    Bridge-p108.jpg
    Photo Credit: Mandy Ingber

Lie on your mat with knees bent and directly over heels. Place the arms at sides with palms down. First, inhale and then exhale and press feet into floor as you lift your hips. Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor, bringing chest towards the chin. Stay here for few breaths and then relax and repeat the procedure for 3-4 times.

  1. Cobra Pose (Bhujangasana)

    3yp_287_6710_gn_bjk.jpg
    Photo Credit: Yoga Journal

Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.  Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.   Move your head back and ensure that your shoulders are away from your ears. Exhale while coming back to the ground. Relax and then repeat the procedure for 3-4 times.

  1. Sirsasana (Headstand Pose)

    HEADSTAND-POSE-24.JPG
    Photo Credit: Yoga International

To begin, bring your mat to the nearest wall. Place the shorter edge against the wall. Come to sitting position and Interlace your fingers. Now, tuck your head down to the ground in front.  Place your hands at the top of your head on the floor so that your palms are cupping the back of your head. Lift your knees off the floor and straighten your legs. Walk with your leg towards your face as much as you can, trying to shift the weight of your hips over your shoulders. Hold here for few deep breaths.

Now shift both your hips over your shoulders, tucking both knees into your chest, hold them for few breaths. Raise your legs and keep them straight toward the ceiling. Keep your legs straight enough and draw your navel toward your spine to work your abs. Your body must be in a line. Hold here for few breaths, then release and relax.

Diet tips for Thyroid Disorders

  • Consume diet with high fiber content, green vegetables and avoid excess consumption of fats and carbohydrate
  • Ginger greatly enhances thyroid function. So, chew ginger or consume ginger tea
  • Consume curd, fish, meat, eggs, radish, and oatmeal which contain good amount of iodine
  • Walk in the morning sunlight to get plenty of Vitamin-D
  • Drink coconut oil to improve the function of thyroid hormone
  • Consume diets such as carrots, pumpkin, black walnut, sprouts, spinach to get iodine contentyingcht_2017-08-04T12-40_bffaa8_1500x200_yogamats._V519627900_ (1)

Since stress is believed to be one of the reasons for thyroid disorders, regular practice of meditation keeps the mind calm and relaxed and reduces stress level. The chanting of ‘Om’ every day would be helpful before starting and ending the practice.

Enjoy your yoga practice and keep yourself free from stress and thyroid disorders. If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!

Yoga for Better Digestion

pexels-photo-269613.jpeg

Have you ever been feeling uneasy in your stomach? Has acidity been a common complaint about you many times? Then, you might be a victim of indigestion problem. Whether it’s bloating, indigestion, constipation or IBD, all of us experience these symptoms from time to time and it’s no fun at all. Bad digestion is the root cause of all diseases. Indigestion usually happens when you eat too much too soon or end up eating a whole lot of oily and spicy food. Smoking, consumption of alcohol, stress, and depression are a few major causes of this problem. The symptoms include abdominal pain, bloating, gas, throat irritation, vomiting, and a growling stomach.FO728-x-90

The food we eat must be efficiently digested. We practise yoga to be flexible, to reduce our body weight and look fresh. But, do you have any idea that Yoga can also help you to cleanse, stimulate and improve your digestive system with simple practices? If your answer is no, then you have come to the right place. Bring your yoga mat and start practising! Here are my top 7 yoga postures for you to improve the digestive system with no cost.

  1. Paschimottanasana (Seated forward bend pose)

This pose helps in massaging the abdominal organs and reducing the abdominal fats. It is highly effective in relieving constipation and improves the circulation. DSC_0081.JPG

  • Sit erect with the legs stretched out in front of you. Make sure that your toes are flexed towards you.
  • Inhale and raise your arms over your head. Stretch, stretch and stretch.
  • Now exhale and bend forward. Feel the fold from your hip joints. Your chin should move towards your toes.
  • Stretch out your arms, and let them reach as far as they can, possibly till your toes. But don’t force your body at any cost!
  • Now, Inhale and lift your head slightly, elongate your spine.
  • Exhale and move your navel towards your knees.
  • Repeat this a few times. Then, place your head on your legs, and hold the pose for few seconds.
  • Inhale and come up back to the sitting position with your arms stretched out.
  • Now, Exhale and lower your arms. Relax and repeat it for 3-4 times.
  1. Pavanmuktasana (Wind-relieving pose)

This pose removes gastrointestinal problems and strengthens the abdominal muscles; massages the intestines and internal organs of the digestive system, therefore releasing gases and improving digestion. maxresdefault.jpg

  • Begin by lying flat on your back on a smooth surface. Ensure that your feet are together, and your arms are placed beside your body.
  • Now inhale and as you exhale, bring your knees towards your chest, and press your thighs on your abdomen.
  • Now clasp your hands around your legs as if you are hugging your knees.
  • Hold the asana comfortably while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee and keep increasing the pressure on your chest. Every time you inhale, ensure that you loosen the grip.pawanmuktasana_620x350_41500739085.jpg
  • You can do this asana by simply holding your one knee and releasing the other leg to rest on the floor as shown in the picture. Repeat with both legs either wise.
  1. Trikonasana (Triangle pose)

It promotes deep breathing, stretches legs and muscles around the knee. It Stimulates function of abdominal organs, alleviates constipation and improves digestion.revolved-triangle-pose.jpg

  • Start Standing with your feet wide (one leg) apart.
  • Open and stretch your arms to the sides at shoulder height.
  • Move your right foot out 90 degrees and your left toes in about 45 degrees.
  • Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
  • Keep your waist straight and your body is bent sideways. Take deep breaths.
  • Repeat on the other side.
  1. Ardhamatsyendrasana (Sitting half spinal Twist)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen. HalfSpinalTwist.jpg

  • Sit up with the legs stretched out, keeping the feet together and the spine erect.
  • Bend the left leg and place the heel of the left foot beside the right hip.
  • Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
  • Twist your waist, shoulders and neck towards right look over the right shoulder.
  • While keeping your spine straight, continue long breath in and out.
  • While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
  1. Ustrasana (Camel pose)

This pose stretches the stomach, abdomen and intestines. It is very helpful for relieving constipation and improving digestion. IMG_4284.JPG

  • Kneel on your mat placing your hands on your hips. The knees and shins should touch the ground.
  • Now keep your knees and shoulders in the same line, and the soles of your feet are facing the ceiling.
  • Inhale slowly. Arch your back and draw your tailbone in towards your pubis. Now, gently slide your palms over your feet and straighten your arms.
  • Keep your neck free and neutral. Make sure it is not to be strained.
  • Hold the position for as long as you can and then come back to the original position.
  1. Mayurasana (Peacock Pose)

This pose helps to detoxify the body, tone the digestive organs and increases the blood circulation in the abdominal area. DSC_0133.JPG

  • Sit on your heels and keep your knees wide apart.
  • Place your hands on the floor and let your fingers point towards your body. Gently bend your elbows and press them towards your abdomen.
  • Keep your belly firm, stretch out your legs and ensure that your knees are straight.
  • Your shoulder blades must be firm and pushed into your back. Tighten your buttocks and raise your head. Keep your gaze forward.
  • Shift your body weight forward and lift your legs off the floor. Your body must be lifted with the weight on the hands. It should be parallel to the floor. Your total body weight must be concentrated on your hands.
  • Hold the pose for as long as you can and then slowly come up back to the original position.
  • Relax and repeat this procedure for 3-4 times.
  1. Naukanasana (Boat Pose)

This pose helps to strengthen the back, abdominal muscles and improves digestion. It also improves the blood circulation.

Naukasana (1).jpg
Photo Credit: Shutterstock
  • Lie on your back with your feet together and arms beside your body.
  • Take a deep inhale and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line. Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the pose.
  • As you exhale, come back to the original position. Relax and repeat this procedure for 3-4 times.

Your Diet Plan for a healthy and better digestive system

  • Eat freshly cooked meals and fibrous foods like beetroots, carrot, beans, etc.
  • Avoid left overs, junk and oily food.
  • Eat fresh fruits such as apples, pomegranate, oranges and bananas.
  • Drink plenty of water to flush out toxins. Consume yoghurt and butter milk.
  • Eat at regular intervals and avoid eating heavy meals at night.
  • Chew your food well. It reduces pressure on your digestive organs.
  • Do not lie down immediately after a meal, keep 2-3 hours interval at night and avoid drinking water for half an hour after your meal.
  • Be always happy! Keep away from stress and depression. These lead to digestive disorders.

1500x300-v2._CB519728005_

A good digestive system is a priceless gift from God, as your health and well-being totally depend on it. Regularly practise yoga for happy digestion!

Have you ever practised this above yoga for better digestion? If yes, share your experience with us by commenting below.

Yoga to Control Diabetes

YOGA FOR.png

Diabetes, a lifestyle disease which is self-created by us is getting an alarming rise over the years with more than 65 million people from India are suffering from this disease. According to World Health Organization (WHO), an estimated 3.4 million deaths are caused due to high blood sugar or diabetes. Though it cannot be cured completely medical experts feel that timely detection, certain life style(dietary) changes and regular exercise can help a patient to lead a normal life.

Diabetes has been classified mainly as two types. To put it simply, it is a medical condition that is caused due to insufficient production and secretion of insulin from the pancreas in the case of Type-I diabetes and defective response of insulin in case of Type-2 diabetes. Under normal body circumstances, blood glucose levels are tightly controlled by insulin, a hormone produced by the pancreas. Insulin lowers the blood glucose level. When the blood glucose elevates (for example, after eating food), insulin is released from the pancreas to normalise the glucose level. In patients with diabetes, the absence or insufficient production of insulin causes hyperglycemia.1500X150_1._V508412086_.jpg

A number of studies have revealed that yoga can reduce those contributing factors and help patients lead a normal life. The best beginning yoga for diabetes will include asanas and breathing exercises that are designed specifically by our yogis to target and stimulate the pancreas. By improving blood flow to the pancreas, yoga postures for diabetes rejuvenate the organ’s cells and improve its ability to produce insulin for the body. Specific yogic breathing exercises or pranayamas can also help with blood-oxygen levels and pancreas stimulation as described below.

So, let’s start the practice with some useful pranayamas and then top 7 yoga postures to control diabetes.

  1. Bhastrika Pranayama (Bellows Breath)

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. It relieves stress, depression; improves our blood circulation and keep us away for heart-related diseases. This can be done in a slow, medium or fast way as per our convenience.

Note: Practitioners suffering from lung diseases, high blood pressure and heart problems should perform this practice slowly.

  • Sit comfortably on your mat. Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove toxins from your body.
  • Repeat this procedure for 3-5 times.
  1. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. An excellent method to lose weight if you will practice this regularly. It improves the function of the lungs, kidney, and other respiratory systems.

Note: Practitioners suffering from high blood pressure and heart problems should perform this practice slowly. Women should avoid this practice during pregnancy and period.

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • Repeat this process for 5 minutes.
  1. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

This pose helps to cure diabetes, blood pressure and improves the function of lungs. The oxygen supply throughout the body can be greatly enhanced.Pranayama-Makes-You-Younger.jpg

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Keep your left hand in Chin Mudra (as shown) and rest on your right knee.
  • Close your right nostril with your right thumb in Vishnu mudra (as shown). Inhale slowly through your left nostril, inhale as much oxygen as you can so that your lungs get full of air.
  • Remove your thumb from right nostril and exhale from the right while closing your left nostril.
  • Now, inhale through your right nostril and close your right nostril and exhale from left nostril.
  • Repeat this procedure as long as you feel comfortable. Remember it’s your body and you must not force it.

In addition to the above three pranayamas or breathing exercises, yoga postures have also been shown to encourage proper functioning of the endocrine glands through relaxing the sympathetic nervous system. As you progress with yoga postures for diabetes, make sure to monitor your glucose levels under the supervision of your doctor.1500x150_Books-Content-Grid-Stripe

When beginning yoga for diabetes, it is important to start with simple asanas. Avoid practising advanced postures. When beginning yoga, start with holding each posture for about 5-10 seconds, or as long as you feel comfortable. As you progress, gradually increase the duration of each pose until you can comfortably hold asanas for up to one minute each.

While holding yoga postures for diabetes, make sure to maintain focus on the breath. This will help build mind-body awareness and relax the nervous system to allow the release of tension and stress.

  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.HalfSpinalTwist.jpg

  • Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
  • Bend your left leg and place the heel of your left foot beside your right hip.
  • Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.
  • Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold this pose for few seconds.
  • Then slowly come back to the original position. Repeat on the other side.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose. alexandria-crow-in-bow-pose.jpg

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backwards and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Shoulderstand pose (Sarvangasana)

This pose helps in improving blood circulation and flow of oxygen to upper body and brain. It is helpful in digestion and improving metabolism.INTERMEDIATE-Pose-Shoulderstand.jpg

  • Lie on the yoga mat with your legs extending outwards.
  • Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
  • Place your palms along your back and hips to support it, and raise your body while pointing your toes towards the ceiling.
  • Your body weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
  • Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
  • Then slowly lower your body and come back to the lying position.
  1. Plow pose(Halasana)

It Stimulates the thyroid gland and strengthens the immune system. Ladies should avoid practising this pose during pregnancy and first two days of their menstrual cycle.DSC_0169.JPG

  • After the shoulder-stand pose, continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
  • Allow your legs to sweep in an 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. You may not be able to perform this pose perfectly in the starting sessions, but slowly you will regain the flexibility with regular practice.
  • Hold this pose and let your body relax with each steady breath.
  • After few seconds of resting in this pose, you may gently bring your legs down on exhalation.
  1. Wheel Pose (Chakrasana)

This pose induces the endocrine glands and maintains the metabolism normally. It stimulates the process of the liver, spleen and kidneys.DSC_0173.JPG

  • Lie down on the yoga mat looking upwardly.
  • Bend your knees and place your feet on the ground close to your body. Make sure that your sole of the feet touches the floor.
  • Bring both of your hands and keep it beneath the shoulders like the fingers see the legs.
  • Inhale deeply and press your palms firmly into the floor. Then slowly raise your hip, shoulder and the head from the floor.
  • Keep your neck loosely and bend your back as much as possible.
  • The spine should be rolled up so that it may seem to resemble a wheel.
  • Straighten out your arms and legs as much as possible so that the hips and chest may be pushed up.
  • Hold this position as long as you can and then slowly come back to the ground and relax.
  1. Seated Forward Bend (Paschimotanasana)

This pose helps the blood to flow to the face. Moreover, it helps the stomach function better and relaxes the back and arms.DSC_0081.JPG

  • Sit with your legs stretched out on the floor. Then hold the big toe of your feet with your index finger and thumb.
  • Now, exhale and slowly bend forward and try to touch your forehead to your knees.
  • The key is that your elbows should touch the floor. Do not breathe in.
  • Stay in this position for few seconds and inhale as you rise back to the sitting position.

Don’t force your body, be easy on yourself. You might not be able to touch your knees with your forehead in the beginning of your practice. But, slowly and steadily you will regain the flexibility with your regular practice.

If at any point you feel tired during your yoga practice for diabetes, lie down in Shavasana or child pose as mentioned below.

  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.DSC_0076.JPG

  • Practice this pose with closed eyes, listening to the sound of your breath.
  • Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly. Touch your head to the ground.

Use this pose throughout your practice whenever you need a break or get tired.PC_Bunk_FITBIT_1500x300._CB519825849_

The above yoga asanas for diabetes routine is useful when supplemented by other healthy habits, including proper diet and rest. By adopting yoga for diabetes along with other lifestyle changes, those suffering from diabetic problems can get relief and enjoy a new level of health and well-being.

Yoga for Diabetes: Yoga Asanas to control Diabetes

YOGA FOR.png

Diabetes, a lifestyle disease which is self-created by us is getting an alarming rise over the years with more than 65 million people from India are suffering from this disease. According to World Health Organization (WHO), an estimated 3.4 million deaths are caused due to high blood sugar or diabetes. Though it cannot be cured completely medical experts feel that timely detection, certain lifestyle(dietary) changes and regular exercise can help a patient to lead a normal life.

Diabetes has been classified mainly as two types. To put it simply, it is a medical condition that is caused due to insufficient production and secretion of insulin from the pancreas in the case of Type-I diabetes and defective response of insulin in case of Type-2 diabetes. Under normal body circumstances, blood glucose levels are tightly controlled by insulin, a hormone produced by the pancreas. Insulin lowers the blood glucose level. When the blood glucose elevates (for example, after eating food), insulin is released from the pancreas to normalise the glucose level. In patients with diabetes, the absence or insufficient production of insulin causes hyperglycemia.1500X150_1._V508412086_.jpg

A number of studies have revealed that yoga can reduce those contributing factors and help patients lead a normal life. The best beginning yoga for diabetes will include asanas and breathing exercises that are designed specifically by our yogis to target and stimulate the pancreas. By improving blood flow to the pancreas, yoga postures for diabetes rejuvenate the organ’s cells and improve its ability to produce insulin for the body. Specific yogic breathing exercises or pranayamas can also help with blood-oxygen levels and pancreas stimulation as described below.

So, let’s start the practice with some useful pranayamas and then top 7 yoga postures to control diabetes.

  1. Bhastrika Pranayama (Bellows Breath)

This is an excellent breathing practice since we get the maximum amount of oxygen due to full inhalation and exhalation process during the practice. It relieves stress, depression; improves our blood circulation and keep us away for heart-related diseases. This can be done in a slow, medium or fast way as per our convenience.

Note: Practitioners suffering from lung diseases, high blood pressure and heart problems should perform this practice slowly.

  • Sit comfortably on your mat. Take few deep breaths through both nostrils and fill the lungs with air and then exhale. You can hear a hissing sound while exhaling.
  • Inhale deeply and exhale completely. Exhale is an excellent way to remove toxins from your body.
  • Repeat this procedure for 3-5 times.
  1. Kapalbhati Pranayama (Skull Shining Breathing)

It has a cleansing effect on the lungs, balances and strengthens the nervous system and tones the digestive organs. An excellent method to lose weight if you will practice this regularly. It improves the function of the lungs, kidney, and other respiratory systems.

Note: Practitioners suffering from high blood pressure and heart problems should perform this practice slowly. Women should avoid this practice during pregnancy and period.

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • Repeat this process for 5 minutes.
  1. Anulom-Vilom Pranayama (Alternate Nostril Breathing)

This pose helps to cure diabetes, blood pressure and improves the function of lungs. The oxygen supply throughout the body can be greatly enhanced.Pranayama-Makes-You-Younger.jpg

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Keep your left hand in Chin Mudra (as shown) and rest on your right knee.
  • Close your right nostril with your right thumb in Vishnu mudra (as shown). Inhale slowly through your left nostril, inhale as much oxygen as you can so that your lungs get full of air.
  • Remove your thumb from right nostril and exhale from the right while closing your left nostril.
  • Now, inhale through your right nostril and close your right nostril and exhale from left nostril.
  • Repeat this procedure as long as you feel comfortable. Remember it’s your body and you must not force it.

In addition to the above three pranayamas or breathing exercises, yoga postures have also been shown to encourage proper functioning of the endocrine glands through relaxing the sympathetic nervous system. As you progress with yoga postures for diabetes, make sure to monitor your glucose levels under the supervision of your doctor.1500x150_Books-Content-Grid-Stripe

When beginning yoga for diabetes, it is important to start with simple asanas. Avoid practising advanced postures. When beginning yoga, start with holding each posture for about 5-10 seconds, or as long as you feel comfortable. As you progress, gradually increase the duration of each pose until you can comfortably hold asanas for up to one minute each.

While holding yoga postures for diabetes, make sure to maintain focus on the breath. This will help build mind-body awareness and relax the nervous system to allow the release of tension and stress.

  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.HalfSpinalTwist.jpg

  • Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
  • Bend your left leg and place the heel of your left foot beside your right hip.
  • Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.
  • Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold this pose for few seconds.
  • Then slowly come back to the original position. Repeat on the other side.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose. alexandria-crow-in-bow-pose.jpg

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backwards and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Shoulderstand pose (Sarvangasana)

This pose helps in improving blood circulation and flow of oxygen to upper body and brain. It is helpful in digestion and improving metabolism.INTERMEDIATE-Pose-Shoulderstand.jpg

  • Lie on the yoga mat with your legs extending outwards.
  • Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
  • Place your palms along your back and hips to support it, and raise your body while pointing your toes towards the ceiling.
  • Your body weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
  • Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
  • Then slowly lower your body and come back to the lying position.
  1. Plow pose(Halasana)

It Stimulates the thyroid gland and strengthens the immune system. Ladies should avoid practising this pose during pregnancy and first two days of their menstrual cycle.DSC_0169.JPG

  • After the shoulder-stand pose, continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
  • Allow your legs to sweep in an 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. You may not be able to perform this pose perfectly in the starting sessions, but slowly you will regain the flexibility with regular practice.
  • Hold this pose and let your body relax with each steady breath.
  • After few seconds of resting in this pose, you may gently bring your legs down on exhalation.
  1. Wheel Pose (Chakrasana)

This pose induces the endocrine glands and maintains the metabolism normally. It stimulates the process of the liver, spleen and kidneys.DSC_0173.JPG

  • Lie down on the yoga mat looking upwardly.
  • Bend your knees and place your feet on the ground close to your body. Make sure that your sole of the feet touches the floor.
  • Bring both of your hands and keep it beneath the shoulders like the fingers see the legs.
  • Inhale deeply and press your palms firmly into the floor. Then slowly raise your hip, shoulder and the head from the floor.
  • Keep your neck loosely and bend your back as much as possible.
  • The spine should be rolled up so that it may seem to resemble a wheel.
  • Straighten out your arms and legs as much as possible so that the hips and chest may be pushed up.
  • Hold this position as long as you can and then slowly come back to the ground and relax.
  1. Seated Forward Bend (Paschimotanasana)

This pose helps the blood to flow to the face. Moreover, it helps the stomach function better and relaxes the back and arms.DSC_0081.JPG

  • Sit with your legs stretched out on the floor. Then hold the big toe of your feet with your index finger and thumb.
  • Now, exhale and slowly bend forward and try to touch your forehead to your knees.
  • The key is that your elbows should touch the floor. Do not breathe in.
  • Stay in this position for few seconds and inhale as you rise back to the sitting position.

Don’t force your body, be easy on yourself. You might not be able to touch your knees with your forehead in the beginning of your practice. But, slowly and steadily you will regain the flexibility with your regular practice.

If at any point you feel tired during your yoga practice for diabetes, lie down in Shavasana or child pose as mentioned below.

  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.DSC_0076.JPG

  • Practice this pose with closed eyes, listening to the sound of your breath.
  • Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly. Touch your head to the ground.

Use this pose throughout your practice whenever you need a break or get tired.PC_Bunk_FITBIT_1500x300._CB519825849_

The above yoga asanas for diabetes routine is useful when supplemented by other healthy habits, including proper diet and rest. By adopting yoga for diabetes along with other lifestyle changes, those suffering from diabetic problems can get relief and enjoy a new level of health and well-being.

Yoga for Weight Loss

Yoga for Weight Loss.png

Hectic lifestyle, stress, lack of exercise and junk food gifts us an unhealthy body. The tummy and thighs are the worst affected parts of the body where most of the fats get deposited and lead to different diseases. If you are one of them then you have come to the right place. People waste thousands on the expensive gym to lose weight. But, those who don’t want to sweat out hours in gym yoga is the right alternative for them. Yoga not only reduces your weight but also keeps you away from stress, builds your concentration and keep you calm. It’s a great way to lose weight if practised regularly. You just need some comfortable clothes, a yoga mat and lots of willing power.

Let’s now practise the best 15 yoga asanas to build your muscle strength, help you lose your weight and tone your body. But, before practising the yoga asanas start with one of the best pranayamas which help to lose weight and improve digestion.

  1. Kapalbhati Pranayama (Skull Shining Breathing)

An excellent method to lose weight if you will practice this regularly. Moreover, it removes sleepiness and energizes the mind for mental work.

Note: Practitioners suffering from high blood pressure and heart problems should perform this practice slowly. Women should avoid this practice during pregnancy and period.header._V536006328_.jpg

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • Repeat this process for 5 minutes.

Now, let’s practise the yoga asanas. Always keep one thing in your mind. While practising yoga never force your body to perform an asana. Yoga is all about the journey, enjoy it thoroughly.

  1. Chair Pose (Utkatasana)

This pose strengthens the core muscles, thighs and tones the buttocks.chair.jpg

  • Stand straight on your yoga mat with your hands in namaste in front of you.
  • Now raise your hands above your head and bend at the knee such that your thighs are parallel to the floor.
  • Bend your torso slightly forward and breathe.
  • Stay in this position as long as you can. Then go back to the standing position.
  1. Triangle Pose (Trikonasana)

It promotes deep breathing, stretches legs and muscles around the knee. Stimulates function of abdominal organs.

revolved-triangle-pose.jpg
Source: Rick Cummings
  • Start Standing with your feet wide (one leg) apart.
  • Open and stretch your arms to the sides at shoulder height.
  • Move your right foot out 90 degrees and your left toes in about 45 degrees.
  • Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
  • Keep your waist straight and your body is bent sideways. Take deep breaths.
  • Repeat on the other side.
  1. Warriors Pose (Virabhadrasana)

This pose opens your hips, chests and lungs and improves balance and flexibility.virabhadrasana-help-osteoporosis-and-relieve-sciatic-pain.jpg

  • Start Standing with your feet wide (one leg) apart, turning right foot out 90 degrees and left foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend your right knee 90 degrees, keeping knee over ankle; straighten both your hands. Stay for few breaths
  • Repeat on the other side.
  1. Plank Pose (Kumbhakasana)

In this pose, you engage your core and hold yourself at the top of push up which helps you to tone your arms and shoulders.

plank-e1338738378556.jpg
Source: Kristin McGee
  • Keep your hands and knees shoulder width apart and fingers spread wide. Keep your toes pressed towards the ground.
  • Your backbone, hip and head must be in line. Your fingers grip the mat while shoulders are straight as you keep your chest forward.
  • You can modify this pose by aligning your forearms down by 90 degrees with your shoulders, which we called forearm plank pose. Make sure your hands face straight forward and palms are flat on the ground.
  1. Four limbed staff pose (Chaturanga Dandasana)

This asana helps to strengthen the core stability, arm, shoulder and leg muscles. It also prepares the body for arm balances and inversions and increases stamina.

chaturangahp2_292_37434_cmyk.jpg
Source: Paul Miller
  • First start from plank pose while Keeping your arms fully extended and spine completely erect.
  • Exhale, bend your elbows and keep down your lower body towards the ground but not touching it, few inches away from the ground.
  • Keep your body parallel to the ground and your hips need to be straight. Turn your legs inward.
  • Keep wide space between your shoulder blades. Your elbows need not be spread outwards but rather be pushed back downwards towards the heel.
  • Ensure that your neck is adjusted straight with the rest of body and press your palm fingers firmly to the ground.
  • Stay in this position for around 30 seconds to 1 minute and then exhale and rest gently on the floor.
  • Repeat this procedure for 3-4 times.
  1. Upward facing dog Pose (Urdha Mukha Svanasana)

This pose increases flexibility, elongates the cervical spine and strengthens the core, hamstrings and lower back.

Upward Dog.jpg
Source: Doyouyoga
  • Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
  • Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.
  • Move your head back and ensure that your shoulders are away from your ears. Exhale while coming back to the ground. Relax and then repeat the procedure 3-4 times.
  • The main difference between cobra pose and this asana is that the thighs are lifted off from your mat. You can practice a series here where you flow into plank pose down to chaturanga, into an Upward facing dog and then Downward facing dog. This is one of best series to tone up your arms and you can repeat it for 5-7 times.
  1. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose helps to stretch your hamstrings, chest and lengthen the spine. It provides blood flow to the head.

1920x1080_DownwardFacingDogPose.jpg
Source: Gaia
  • Sit on your heels, stretch your arms forward on the mat and lower your head.
  • Pushing your hands and strengthening your legs, slowly raise your hips.
  • Press firmly through your palms and rotate the inner elbows towards each other.
  • It will look like an inverted V-shape.
  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose helps to bring flexibility to the spine.  It also stretches torso and neck and keeps balance throughout the body. Yoga-Poses-Cat-cow-Back-Stretch-Pose.jpg

  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward.
  • First move into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling.
  • Extend your shoulder blades and keep your shoulders away from your ears.
  • Then, move into Cat Pose: As you exhale, bring your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat this for 10-15 times, and then rest by sitting back on your heels with your torso upright.
  1. Butterfly Pose (Badhakonasana)

This pose reduces fat on your inner thighs and strengthens your spine, muscles of the groin, knees and lower back. It also helps relieve menstrual discomfort and improves digestion.cobbler-pose.jpg

  • Sit on your yoga mat with your legs stretched out in front of you.
  • Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other.
  • Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible.
  • While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this for as many times as you can.
  • Repeat this for 3-4 times.
  1. Boat Pose (Naukasana)

This yoga pose helps to strengthen back and abdominal muscles; tones leg and arm muscles. It also helps to lose belly fat. Women should avoid doing this pose during pregnancy and first two days of the menstrual cycle. Do not practice this yoga pose if you have low blood pressure, severe headache or a migraine.5-Boat-Pose-Variations-To-Wake-Up-Your-Core.jpg

  • Lie on your back with your feet together and arms beside your body.
  • Take a deep inhale and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the same pose.
  • As you exhale, come back to the ground slowly and relax.
  • Repeat this for 3-4 times.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose.How-To-Do-Bow-Pose-Yoga.jpg

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backwards and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps in improving digestion and circulation of blood. It also reduces stress, depression and stretches the chest, spine, neck and hips.yoga-bridge-pose-1.jpg

  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. First, inhale and then exhale and press feet into floor as you lift your hips.
  • Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor, bringing chest towards the chin. Stay for few breaths.
  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen.untitled-0777.jpg

  • Sit up with the legs stretched out, keeping the feet together and the spine erect.
  • Bend the left leg and place the heel of the left foot beside the right hip.
  • Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
  • Twist your waist, shoulders and neck towards right look over the right shoulder.
  • While keeping your spine straight, continue long breath in and out.
  • While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.BEGINNERS-Pose-Child-Pose.jpg

  • Practice this pose with closed eyes, listening to the sound of your breath.
  • Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly. Touch your head to the ground.

Use this pose throughout your practice whenever you need a break or get tired.1500X150_1._V508412086_

Yoga helps to lose weight, but a healthy diet and lifestyle are always required to maintain your body weight.

Don’t lose faith, lose weight

Nobody can do it for you, you have to do it yourself!

Yoga Poses for Weight Loss

Yoga for Weight Loss (Best Asanas to Get Back in Shape)

Hectic lifestyle, stress, lack of exercise and junk food gifts us an unhealthy body. The tummy and thighs are the worst affected parts of the body where most of the fats get deposited and lead to different diseases. If you are one of them then you have come to the right place. People waste thousands on the expensive gym for Weight loss. But, those who don’t want to sweat out hours in the gym, yoga is the right alternative for them. Yoga not only reduces your weight but also keeps you away from stress, builds your concentration and keep you calm. It’s a great way to lose weight if practised regularly. You just need some comfortable clothes, a yoga mat and lots of willing power.

Yoga for Weight Loss.png

Let’s now practise the best 15 yoga asanas to build your muscle strength, help you lose weight, tone your body and get back in shape. But, before practising the yoga asanas let’s start with one of the best pranayamas which help to lose weight and improve digestion.

  1. Kapalbhati Pranayama (Skull Shining Breathing)

An excellent method to lose weight if you will practice this regularly. Moreover, it removes sleepiness and energizes the mind for mental work. Know more

Note: Practitioners suffering from high blood pressure and heart problems should perform this practice slowly. Women should avoid this practice during pregnancy and period.header._V536006328_.jpg

  • First sit on the Padmasana or Sukhasana (simple sitting pose), close your eyes and keep your spines straight.
  • Now take a deep inhale through both of your nostrils until your lungs get full of air.
  • Now exhale through both of your nostrils forcefully so that your stomach will go deep inside. As you exhale you will feel some pressure in your stomach.
  • During the process of exhaling, you will feel a hissing sound, at this moment try to think that all toxins and disorders from your body are coming out of your nose.
  • Repeat this process for 5 minutes.

Now, let’s practise the yoga asanas. Always keep one thing in your mind. While practising yoga never force your body to perform an asana. Yoga is all about the journey, enjoy it thoroughly.

  1. Chair Pose (Utkatasana)

This pose strengthens the core muscles, thighs and tones the buttocks. Know moreChair Pose

  • Stand straight on your yoga mat with your hands in namaste in front of you.
  • Now raise your hands above your head and bend at the knee such that your thighs are parallel to the floor.
  • Bend your torso slightly forward and breathe.
  • Stay in this position as long as you can. Then go back to the standing position.
  1. Triangle Pose (Trikonasana)

It promotes deep breathing, stretches legs and muscles around the knee. Stimulates function of abdominal organs. Know more

Triangle Pose
Source: Rick Cummings
  • Start Standing with your feet wide (one leg) apart.
  • Open and stretch your arms to the sides at shoulder height.
  • Move your right foot out 90 degrees and your left toes in about 45 degrees.
  • Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
  • Keep the waist straight and your body is bent sideways. Take deep breaths.
  • Repeat on the other side.
  1. Warriors Pose (Virabhadrasana)

This pose opens your hips, chests and lungs and improves balance and flexibility.virabhadrasana-help-osteoporosis-and-relieve-sciatic-pain.jpg

  • Start Standing with your feet wide (one leg) apart. Turn your right foot out 90 degrees and move your left foot in slightly.
  • Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
  • Bend your right knee 90 degrees, keeping knee over ankle; straighten both your hands. Stay for few breaths
  • Repeat on the other side.
  1. Plank Pose (Kumbhakasana)

In this pose, you engage your core and hold yourself at the top of push up which helps you to tone your arms and shoulders. Know more

Plank Pose
Source: Kristin McGee
  • Keep your hands and knees shoulder width apart and fingers spread wide. Keep your toes pressed towards the ground.
  • Your backbone, hip and head must be in line. Your fingers grip the mat while shoulders are straight as you keep your chest forward.
  • You can modify this pose by aligning your forearms down by 90 degrees with your shoulders, which we called forearm plank pose. Make sure your hands face straight forward and palms are flat on the ground.
  1. Four-limbed staff pose (Chaturanga Dandasana)

This asana helps to strengthen the core stability, arm, shoulder and leg muscles. It also prepares the body for arm balances and inversions and increases stamina.

Four Limbed Staff Pose
Source: Paul Miller
  • First, start from plank pose while Keeping your arms fully extended and spine completely erect.
  • Exhale, bend your elbows and keep down your lower body towards the ground but not touching it, few inches away from the ground.
  • Keep your body parallel to the ground and your hips need to be straight. Turn your legs inward.
  • Keep wide space between your shoulder blades. Your elbows need not be spread outwards but rather be pushed back downwards towards the heel.
  • Ensure that your neck is adjusted straight with the rest of body and press your palm fingers firmly to the ground.
  • Stay in this position for around 30 seconds to 1 minute and then exhale and rest gently on the floor.
  • Repeat this procedure for 3-4 times.
  1. Upward facing dog Pose (Urdha Mukha Svanasana)

This pose increases flexibility while elongates the cervical spine and strengthens the core, hamstrings and lower back.

Upward Facing Dog Pose
Source: Doyouyoga
  • Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
  • Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.
  • Move your head back and ensure that your shoulders are away from your ears. Exhale while coming back to the ground. Relax and then repeat the procedure 3-4 times.
  • The main difference between cobra pose and this asana is that the thighs are lifted off from your mat. You can practice a series here where you flow into plank pose down to chaturanga, into an Upward facing dog and then Downward facing dog. This is one of best series to tone up your arms and you can repeat it for 5-7 times.
  1. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose helps to stretch your hamstrings, chest and lengthen the spine. It provides blood flow to the head. Know more

Downward Facing Dog Pose
Source: Gaia
  • Sit on your heels, stretch your arms forward on the mat and lower your head.
  • Pushing your hands and strengthening your legs, slowly raise your hips.
  • Press firmly through your palms and rotate the inner elbows towards each other.
  • It will look like an inverted V-shape.
  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose helps to bring flexibility to the spine.  It also stretches torso and neck and keeps balance throughout the body. Know moreCat Cow Pose

  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward.
  • First, move into Cow Pose: Inhale as you drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling.
  • Extend your shoulder blades and keep your shoulders away from your ears.
  • Then, move into Cat Pose: As you exhale, bring your belly to your spine and round your back toward the ceiling. The pose should look like a cat stretching its back.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat this for 8-10 times, and then rest by sitting back on your heels with your torso upright.
  1. Butterfly Pose (Badhakonasana)

This pose reduces fat on your inner thighs and strengthens your spine, muscles of the groin, knees and lower back. It also helps relieve menstrual discomfort and improves digestion. Know moreButterfly Pose

  • Sit on your yoga mat with your legs stretched out in front of you.
  • Keep your spine erect and bend your legs at the knees, such that the soles of your feet are facing each other.
  • Now with your hands pull your legs in so that your heels touch each other and they are as close to your pelvis as possible.
  • While holding your legs at the ankles, move your thighs up and down, just like the wings of a butterfly. Do this for as many times as you can.
  • Repeat this for 3-4 times.
  1. Boat Pose (Naukasana)

This yoga pose helps to strengthen back and abdominal muscles; tones leg and arm muscles. It also helps to lose belly fat. Women should avoid doing this pose during pregnancy and first two days of the menstrual cycle. Do not practice this yoga pose if you have low blood pressure, severe headache or a migraine. Know moreBoat Pose

  • Lie on your back with your feet together and arms beside your body.
  • Take a deep inhale and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.
  • Your eyes, fingers and toes should be in a line.
  • Feel the tension in your navel area as the abdominal muscles contract.
  • Keep breathing deeply and easily while maintaining the same pose.
  • As you exhale, come back to the ground slowly and relax.
  • Repeat this for 3-4 times.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck and shoulders. Those who suffer from excessive problems of spinal cord and disc should not perform this pose. Know moreBow Pose

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backwards and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths as you relax in this pose. Bend as far as your body permits and don’t force your body unnecessary.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
  1. Bridge Pose (Setu Bandha Sarvangasana)

This pose helps in improving digestion and circulation of blood. It also reduces stress, depression and stretches the chest, spine, neck and hips. Know moreBridge Pose

  • Lie on the floor with knees bent and directly over heels.
  • Place arms at sides, palms down. First, inhale and then exhale and press feet into floor as you lift your hips.
  • Make a fist with your hands under lower back and press arms down. Lift your hips until thighs are parallel to the floor, bringing chest towards the chin. Stay for few breaths.
  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen. Know moreSitting Half Spinal Twist Pose

  • Sit up with the legs stretched out, keeping the feet together and the spine erect.
  • Bend the left leg and place the heel of the left foot beside the right hip.
  • Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
  • Twist your waist, shoulders and neck towards right look over the right shoulder.
  • While keeping your spine straight, continue long breath in and out.
  • While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. It restores vitality physically, mentally and emotionally by reducing stress and anxiety.Child's Pose

  • Practice this pose with closed eyes, listening to the sound of your breath.
  • Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly. Touch your head to the ground.

Use this pose throughout your practice whenever you need a break or get tired. Know more1500X150_1._V508412086_

Yoga helps to lose weight, but a healthy diet and lifestyle are always required to maintain your body weight.

Don’t lose faith, lose weight

Nobody can do it for you, you have to do it yourself!

Yoga Poses To Cure Back Pain

There are hundreds of reasons for back pain, and some emotional component is increasingly accepted as contributing factor. People with chronic back pain usually develop unhealthy movement patterns and consume pain killers to guard themselves against pain. They may not even be aware of them, but those are really ruining their health one way or other. TPR_Bunk_1500x300._CB519464788_.png

Though severe cases need medical attention, if your pain is occasional and not severe, yoga is the right medicine to cure it by strengthening your back, stretching it and providing more blood circulation to the spines and nerves. The important thing in handling lower back pain is mindfulness of breaths, stretch and strengthening. Back pain can be a result of different conditions like incorrect standing, sitting, and sleeping postures and should be treated according to the specific condition. It is important not only to deal with the symptoms of back pain but with the causes as well. It is highly recommended to work with a trained Yoga Instructor. Here are my recommended 8 yoga poses to cure back pain.

  1. Downward Facing Dog Pose (Adho Mukha Svanasana)

This pose helps to stretch your hamstrings, chest and lengthen the spine. It provides blood flow to the head.Martia_-053.jpg

  • Sit on your heels, stretch your arms forward on the mat and lower your head.
  • Pushing your hands and strengthening your legs, slowly raise your hips.
  • Press firmly through your palms and rotate the inner elbows towards each other.
  • It will look like an inverted V-shape.
  1. Upward facing dog Pose (Urdha Mukha Svanasana)

This pose increases flexibility, elongates the cervical spine, strengthens the core, hamstrings, and lower back.Upward Dog.jpg

  • Lie on your stomach with your feet together and toes flat. Place your hands downwards below your shoulders on the mat, while inhaling, lift your waist and raise your head.
  • Pull your torso back with the support of your hands. By putting equal pressure on both palms, keep your elbows straight.
  • Move your head back and ensure that your shoulders are away from your ears. Lift your thighs off from your mat.
  • Exhale while coming back to the ground. Relax and then repeat the procedure 3-4 times.
  1. Sitting half spinal Twist (Ardhamatsyendrasana)

This pose stretches shoulders, hips, and back. It also helps to calm the nervous system and tones abdomen. untitled-0777.jpg

  • Sit up with the legs stretched out, keeping the feet together and the spine erect.
  • Take the right leg over the left knee and place the left hand on the right knee. Keep the right hand behind you.
  • Twist your waist, shoulders and neck towards right look over the right shoulder.
  • While keeping your spine straight, continue long inhale and exhale.
  • While exhaling, release the right hand first, then release the chest and waist. Release your neck and sit relaxed. Repeat on the other side.
  1. Childs Pose (Balasana)

This posture is helpful to rest and relax the muscles of your body. BEGINNERS-Pose-Child-Pose.jpg

  • Practice this pose with closed eyes, listening to the sound of your breath.
  • Sit in Vajrasana pose (bend your knees and sit on your heels). Keep your hips on your heels. Lower your head on the mat and bring your hands forward by your side.
  • Press your thighs against your chest and breathe lightly. Touch your head to the ground.
  1. Triangle Pose (Trikonasana)

It promotes deep breathing, stretches legs and muscles around the knee. Stimulates function of abdominal organs. Trikonasana.jpg

  • Start Standing with your feet wide (one leg) apart.
  • Open and stretch your arms to the sides at shoulder height.
  • Move your right foot out 90 degrees and your left toes in about 45 degrees.
  • Keep your feet pressed against the ground and inhale. While exhaling, bend your right arm and make it touch the ground while your left arm goes up.
  • Keep your waist straight and your body is bent sideways. Take deep breaths.
  • Repeat on the other side.
  1. Cat-Cow Pose (Marjaryasana-Bitilasana)

This pose helps to bring flexibility to the spine.  It also stretches torso and neck and keeps balance throughout the body. Yoga-Poses-Cat-cow-Back-Stretch-Pose.jpg

  • Start on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. Spread your fingertips on the top of your mat. Place your knees and shins hip-width apart. Centre your head in a neutral position and soften your gaze downward.
  • First, move into Cow Pose- Inhale and drop your belly towards the mat. Lift your chin and chest, and look up toward the ceiling.750x375_Content-Grid-Three-Column---Block_3._V511315820_.jpg
  • Extend your shoulder blades and keep your shoulders away from your ears.
  • Then, move into Cat Pose- Exhale and bring your belly to your spine and round your back toward the ceiling.
  • Release the crown of your head toward the floor, but don’t force your chin to your chest.
  • Inhale, coming back into Cow Pose, and then exhale as you return to Cat Pose.
  • Repeat this for 10-15 times, and then rest by sitting back on your heels.
  1. Bow Pose (Dhanurasana)

It Strengthens the whole back body and abdominal muscles, opens up the chest, neck and shoulders.  Those who suffer from excessive problems of spinal cord and disc should not perform this pose. A0009-IY-110301-206-590x350.jpg

  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees, take your hands backwards and hold your ankles.
  • Inhale and lift your chest off the ground and pull your legs up and back.
  • Look forward and stay there while paying attention to your breath. Now, your body looks like a curve.
  • Continue to take long deep breaths and bend as far as your body permits and don’t force your body unnecessarily.
  • After few seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax. Repeat the procedure for 4-5 times.
  1. Standing Forward Fold with Clasped Hands

This pose relieves stress in the shoulder, back and neck muscles. It also improves blood circulation, metabolism and stretches the muscles of the back and the spine. fotolia_97683531_subscription_monthly_m.jpg

  • From a standing position, fold your body over at the crease of the hip with the spine long.
  • Relax neck and keep your crown of the head towards the mat as shown.
  • The toes are actively lifted. The spine is straight. The ribcage is lifted. The chest and the thighs are connected.
  • The sacrum lifts up toward the sky in dog tilt. The fingers are interlaced behind the body and the palms are together.
  • The arms and elbows are straight. The shoulder blades rotate towards each other as the hands move forward (away from the lower back).
  • The gaze is down and inward.1500x150_Books-Content-Grid-Stripe

You can practise the above yoga poses comfortably at your home every day. These exercises will help you to relieve your back pain and prevent you from all kind of spinal disorders. Moreover, these yoga poses will also help to improve your body posture. They will strengthen the abdominal and back muscles and relieves the back from stiffness and tension. You just need 10-15 minutes from your daily busy schedule to be fit and healthy.

HUNGER- A STARVATION OR FOOD WASTAGE?

“Feel what it’s like to truly starve, and I guarantee that you’ll forever think twice before wasting food.” – Criss Jami

The world is producing enough to feed the entire global population of more than 7 billion people. But, one in nine people in the world today i.e. 795 million are undernourished. The clear majority of the world’s hungry people live in developing countries, where 12.9 percent of the population is undernourished. Poor nutrition causes nearly half (45 percent) of deaths in children under five i.e. 3.1 million children each year. One in four of the world’s children suffers stunted growth. 66 million primary school-age children attend classes hungry across the developing world, with 23 million in Africa alone. 1500x300-v2._CB519728005_

In developing countries like India, children are suffering from malnutrition and this is becoming a hindrance for their primary education. People living in poverty cannot afford nutritious food for themselves and their families. Malnourished children have a higher risk of death from common childhood illnesses such as diarrhoea, pneumonia, and malaria.

India is home to the most undernourished and hungry population in the world.

15.2% of our population is under-nourished

194.5 million people go hungry everyday

30.7% of children under five are underweight

58% of children stunted by two years of age

1 in 4 children malnourished

3,000 children in India die every day from poor diet related illness

24% of under-five deaths in India

30% of neonatal deaths in India

There are so many factors prevailing in India, which are playing a major role in bringing hunger like poverty, lack of investment in agriculture, climate, weather, unstable market and food wastage. But, do we ever think that how food wastage affects hunger and can play an important role in reducing the same.

hunger-problem-india-istock_650x400_51449064006.jpg

One-third of all food produced (1.3 billion tonnes) is never consumed. Indians waste as much food as the whole of United Kingdom consumers. Our street and garbage bins, landfills have sufficient proof to prove that we are wasting food unnecessarily which could feed millions of hungry children dying due to malnutrition. Weddings, canteens, hotels, social and family functions, households spew out so much food. According to the United Nations Development Programme, up to 40% of the food produced in India is wasted. About 21 million tonnes of wheat are wasted in India and 50% of all food across the world meets the same fate and never reaches the needy. According to the agriculture ministry, Rs. 50,000 crore worth of food produced is wasted every year in the country.

This is an alarming situation in a country like India, where only rich people are growing richer over the years and on the other side underprivileged children are struggling to get one-time food.

Can we change the scenario in our country? Can we bring a change by reducing the food wastage and act as a medium to overcome malnutrition? amazon-india-deals-of-the-day-best-discounts-offers-coupons-banner

We all know the answers, but it needs courage and compassion to achieve this. We can make changes in our own life i.e. at home, at the workspace and in society by raising awareness among the people.

Let’s promise that children in our country will not die due to malnutrition and hunger!!!

“If we can conquer space, we can conquer childhood hunger” – Buzz Aldrin