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Thursday, June 12, 2014

Types of Pranayama

Nadi Sodhana:

Following steps instruct on how to perfrom the nadi sodhana pranayama: 
  • Sit down in a comfortable place assuming a cross legged position
  • Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
  • Now close the left nostril and exhale using the right one
  • In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one

You can continue doing this exercise for around 10 - 15 times. 

Shitali Pranayama:

Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared. 

Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose. 

This can be repeated five to ten times. 



Ujjayi Pranayama

Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves. 

To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth. 

While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will produce a sound similar to the ocean when you breath. 

Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still continue to make the same sound as your breath. 

You can repeat this prayanama breathing exercise for about ten to fifteen times.




Kapalabhati Pranayama:

To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep inhales and exhales.

Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.

When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal position.

Exhale forcefully again and continue doing this for about 20 to 30 times.


Dirga Pranayama - Three Part Breathing 

The dirga pranayam is a bit different from other types as it involves lying down on your back instead of being in a seated position. This technique involves very deep inhalation and exhalation. 

To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep breaths, relaxing your body.

Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for a few seconds and exhale drawing the belly inwards ensure there is no air left. 

In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you exhale, exhale air from your rib cage and then from your belly. 

In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center (area around the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the belly. 

Repeat the whole process for five to six times 



Viloma Pranayama

VILOMA Pranayama involves paused breathing at regular intervals and can be divided into two stages. The first stage is called 'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in detail: 

Viloma Paused Inhalation: 
  • Lie down in a comfortable position and try to relax. Breath deeply, but normally
  • Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause inhalation again after 2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
  • Exhale now, slowly, till you feel empty of air

Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply and normally without interuption, but exhale with regular pauses. 

Anuloma Pranayama

Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril blocked and the other partially open. Some variations of the yoga are granular anuloma. 

This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.  



Sunday, June 8, 2014

keep your body temperature normal in hot weather

First of all I am extremely sorry friends. I could not write on my blog these many days. But I promise that I will write minimum 3 articles daily on my blog... :-) :-)

How to keep your body temperature normal in hot weather

Due to excess heat person starts feeling tired very soon, burning of eyes and while urinating he/she might feel burning sensation .

Some of the home remedies to keep your body temperature normal.

1)  Bath atleast 2 times a day with normal water. Water should not be very hot.

2) Eating fruits daily helps to maintain body temperature. Fruits such as banana,watermelon,apple, cucumber and also regularly drinking of coconut water and sugarcane juice without ice.

3) Regular walking and excercise for atleast 30mins daily will make your body to through out excess heat in the body.

4) Stop eating oily / junk foods.

5) Practice yog asanas pranayama,shimasana,bastrika.

6) Keep both your feet in water for 10 mins.

7) Drink more and more water.consumption of liquid helps to maintain the body temperature.

8) Drink normal cold milk with some honey in it.

9) Apply coconut oil to your foot and massage before going to sleep at night.

10) Do not over eat. Over eating leads to unproper digestion and increase heat in the body.stop over eating.

The above 10 tips will help you to reduce body temperature to be normal.





Thursday, February 13, 2014

Pranayama

The technique of pranayama:

1) Place:- 

The first requisite of pranayama is the selection of proper place for it. the place selected should be even, clean, peaceful and airy.It is better if it is done in garden.But the place which admits direct and strong wind should be avoided. Do not perform pranayama under a fan on full speed. A noisy or crowded place is also unfit for pranayama.


2) Time:- 

The best time to perform Pranayama is in the morning hours before the dawn when the atmosphere is clean and peaceful, free from dust and full of pure air . But the body must be properly cleansed before sitting for pranayama. A beginner should practice 5 to 10 mins only.Gradually can increase up to half an hour to one hour.Changing the timing now and then or leaving the practice and starting it again is not good. it can even be harmful.

3) Posture:- 

The best posture for Pranyayama is Padmasana or Siddasana. Sit comfortably in any of these postures. Keeping the body Erect but without any stiffness. In Pranayama the body should be erect without any movement of any limb, there should not be any sort of tension on the face . it should be practiced by keeping a smile on the face.


4) Technique:-

Pranayama is not the normal way of breathing. It is a specific way of inhaling and exhaling. While doing Pranayama one should concentrate on one's breath.Inhaling and exhaling should be slow and regular.
One should advance it slowly and gradually in accordance with one's capacity and experience. 


Benefits of Pranayama:

  1. 1) Pranayama techniques are beneficial  in treating a range of stress related disorder.

  2. 2) Pranayama improves the autonomic  functions.

  3. 3) It helps relieving the symptoms of asthma.

  4. 4) It reduces  the signs of stress  in the body.

  5. 5) Practicing pranayama everyday can assist in steady mind, strong will power and sound
  6.  judgement.

  7. 6) Regular pranayama can extend life and enhance ones perception of life.

  8. 7) Number of studies show that pranayama causes change in the cardio respiratory system  including lowering of blood pressure.

  9. 8) Certain pranayama’s are excellent for weight loss.




Thursday, February 6, 2014

Chakrasana ( Wheel pose)

Chakrasana ( Wheel pose) :

How to do Chakrasana:
  1. Lie down on your back with hands on the side.
  2. Bend your knees and bring your heels as close to the buttocks as possible. The heels should be about 1 foot apart.
  3. Now raise your hands and bring it back next to the ears. Place the palms on the floor with the fingers pointing towards the shoulders.
  4. Lift your body up with the support of the palms and the feet.
  5. Rotate the head slightly, so that your gaze is towards the floor.
  6. Stretch your thighs and shoulders. In the final position your body looks like a
    n arch, almost like a wheel.
  7. Maintain this position, according to your capacity.
  8. To release the position, lower your body till it touches the ground. Straighten your legs. Hands can go back to the original position to the sides.
  9. Chakrasana should be followed by forward bending poses to counteract the pressure created by the back bend.
  10. Chakrasana should be avoided by those suffering from cardiac ailments, high blood pressure, vertigo and those who have undergone recent surgeries.
Benefits of Chakrasana
  1. Chakrasana strengthens the back and abdominal muscles.
  2. It tones the organs in the abdomen including the digestive, excretory and reproductive organs.
  3.  It helps in making the spine elastic,relives backache,srtegthen the musles of the shoulders,chest and abdomen.
  4. It also cures shakiness of hands,neck and head.
NOTE: Chakrasana should be practiced under the guidance of the instructor to avoid injuries to back,neck shoulder.

UPASANA

METHOD:
It is reverse posture of chakrasana. Lie down on the back . first stretch your feet outward and then raise your legs straight upto 45 degree. Now raise your back and try to touch the feet with your hands straight. Only the buttocks should be on the ground. Now leave the feet and stay in the position for some time. Concentrate on manipur chakra.
Benefits: 
1) It reduces the paunch and cures constipation
2) As it is a reverse posture, it brings the nervous system in a natural position. 
3) Balance of the body is maintained.



Wednesday, February 5, 2014

Simhasana (Lion Pose)

SIMHASANA

Meaning of the Sanskrit word ‘Simha’ is "Lion". When we are in this Yoga Posture, the shape of our body looks like a lion. Thus this asana is known as ‘Lion Pose’. This asana is one of the easy postures. Those who are beginners, they can do this pose without much assistance from their teachers. Lion pose is different than other poses of yoga. This is the pose that benefits our vital limbs like face, jaw, mouth, throat and tongue. There are perhaps no other similar poses which would provide exercises to these parts of our body.

Benefits of Simhasana ( Lion Pose):

Relives tension in the face.
Keeps eyes healthy by stimulating the nerves.
Improves circulation of blood to the face
Helps prevent sore throat, asthma, and other respiratory ailments
Helps in treating bad breath.


Method:


  • Settle yourself in kneeling position on your yoga mat. You can sit in the posture called Thunderbolt. That would be the most comfortable position. Put the front of your right ankle over the back of the left. The feet should be pointing out to the sides. The perineum should be positioned in snuggling down onto the top your right heel.
  • Before starting the lion pose, you are to exhale. Then put both the hands stretched on the floor. Keep the fingers of the hands wide open. You can also keep the fingers in a manner so as they look like the claws of a big bird.
  • Now inhale deeply. Ensure that the inhaling should be done by nose only, and not by mouth.
  • Open your mouth wide and stretch the tongue out as if you intend to touch your chin by the tongue. Keep the tip of the tongue down toward the chin. Both the eyes should be kept in widely open position.
  • Then exhale slowly with uttering the sound “Ha”. Repeating of the same word would provide ample exercise to your throat muscles. You can repeat this pose as many times you wish.
  • After doing this posture, you can come again to kneeling position.







Monday, February 3, 2014

yoga for flat stomach.

YOGA FOR FLAT STOMACH

Following Asana's should be practiced regularly to get flat stomach or reduce fats near stomach.(It also helps in flexibility)

1) Tadasana (Mountain Pose):

Stand erect, legs together,hands by the side of the thighs. Gaze in front.Raise your hands straight in front up to arms. Palms facing each other.Bring the hands up straight to the sky, fingers pointing upward.Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.While returning to the original position, bring your heels on the ground first.Slowly bring down your hands also.

2) Surya Namaskar (Sun Salutation): 


check out the video.


3Padahastasana (Standing Forward Bend):


PADHASTASANA
Inhale slowly, then exhaling slowly bend forward as much as possible. Try to touch your knees, calves, ankles, or feet. Do the movement slowly and in a relaxed manner.Bend a little more and try to place the palms, with fingers pointing forward, on the ground on either side of the legs. Place the forehead between the knees. Stay in that position for 5 seconds or more time as comfortable to you. To release the posture, bend your knees slightly, press the soles of your feet downward and drop your tailbone, gradually bringing up the squeeze as you return to return to the original starting position.

Note: Those suffering from high blood pressure, heart disease and acidity, consult yoga expert before practicing.


4) Paschimottanasana (Seated Forward Bend):

Method: Sit on the ground, stretch the legs straight without bending in the front. Exhale and bend forward till you are able to catch hold of your toes keeping the legs straight. you may even bury your face between the knees. remains thus for 5 sec and then slowly raise the body to the original position and inhale.repeat this asana three to five times.


5) Pavanamuktasana (Wind Relieving Pose):

Method: Lie down Supine with your heals together, arm stretched by your sides.inhale and slowly bend one knee as you raise it.tuck the knee into your chest, holding and press it with interlocked fingers.exhaling,straighten the knee bringing the leg onto the floor . Repeat with the other leg. do this asana a few times altering the legs. then bend both the legs together and do this asana in the same manner.

6) Naukasana (Boat Pose):



Method: 
The naukasana pose comes from the words "nauka," which means boat, and "asana," which refers to the relaxed position you take to do the yoga move. When you do a naukasana, your body form resembles a boat. Hence, the naukasana pose is often referred to as the boat pose. A naukasana can be done on your stomach, which is the more common form, but a version can also be done while you lie on your back. Both forms of the naukasana may improve your physical and mental health.



7)  Ushtrasana (Camel Pose):

Method: First sit in Vajrasana posture and stand upon your knees. Gradually separate your knees until they are about 25 to 30 cm apart. Now place your hands on your waist in such a way that your fingers should be towards your abdomen and your thumbs on your kidneys toward your back . In the state,throw your neck back and also bend backward from your waist.when the bend is complete take your hands off your waist and put them on the soles of your feet throw your abdomen outward from the front and neck as far back as possible.stay in this position and take breathe normally. while coming back place your hands on your waist and stand erect on your knees, then sit in your rest posture.

8) Uttanpadasana (Raised Foot Pose):

Method:
Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Keep the sight at the toes of the feet. Continue normal breathing and try to maintain the posture steady.






9) Bhujangasana (Cobra Pose):

Method:
This asana is also known as cobra asana as the posture resembles that of an alarmed cobra. You need to lie prostrate on the ground and inhale. Raise your torso to the maximum possible level with the help of your hands. Inhale while you are raising your body and hold your body and your breath in this position and maintain this position as long as possible.

Get back into the normal position and exhale.



NOTE: DO NOT JERK YOUR BODY OR BACK WHILE PRACTICING, SLOWLY AND GRADUALLY PRACTICE ALL THE ABOVE ASANAS.



Saturday, February 1, 2014

YOGA-HALASANA

HALASANA ( Plough pose):

BENEFITS: 

1) HALASANA is very useful for increasing physical and mental energy.
2) It helps in supply of fresh blood to the spine and its ligaments, abdominal cavity is compressed and fresh 3) blood enters this region. 
4) It also gives strength to pancreas, spleen,kidney and liver.
5) It removes fat from the abdominal region and the waist.
6) It helps to cure back ache and fatigue of legs.
7) It also increases memory and elasticity.
8) It provides youthfulness to whole body and face.

METHOD: 

step 1: Lie down on your back and stretch your body.

step 2: keep your arms by your sides along the hips.the palms will face the ground.

step 3: putting pressure on your hands, lift your legs slowly and make with them and angle of 90 degree at your waist.

step 4: Head should not be lifted at all nor should there be any bend in the legs. The feet will remain completely stretched.

Step 5: Put more pressure on the hands, lift your waist also and take your legs beyond your head with feet touching the ground.

step 6:  In this position your knees should go beyond your head in the entire process the  legs will remain joined, the hands will stick to the ground and breathing should remain normal.(The legs should be lifted slowly as possible.do not do any violence to your body).

Step 7 tells how to get back to the normal position.
step 7: Now lift yours hands from the ground and take them to the back of your head,so that they might touch the toes of your feet.Bring your legs back  to 90 degree angle very slowly. Stay here for few seconds and then place the legs down on the ground, Relax completely in Savasana.

Note : The beginners should raise legs only up to 90 degree at the waist and then come back.Increase the frequency slowly.Do 3 to 4 times daily.





Friday, January 31, 2014

YOGA - SARVANGASANA

SARVANGASANA ( SHOULDER STAND)


BENEFITS:

1)Sarvangasana helps in activating flow of blood towards neck and head. 

2)As the name of the asana suggests sarva anga means whole body is strengthened.

3)The strength of the nerves towards brain is increased. 

Sarvangasana helps in keeping  your body free from many diseases. 

4) 60% of dangerous diseases will not affect by practicing this asana.

5)Sarvangasana helps in increasing eyesight.It makes spine elastic.

6)The disorders of  tonsils,thyriod,neck,ears can be cured by doing this asana.

7) Normalizes body weight due to its effect on the thyroid.

8)  Improves blood circulation to the scalp inturn helping the hair growth.







Precaution: People who don't have flexibility should take guidance from instructor and practice this asana.

METHOD:

Step 1   : Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor.As shown in image 2.

Step 2   :  Exhaling raise the waist and push the legs backward over the head( as shown in image3).

Step 3   :  Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes. Continue normal breathing.( as shown in image 4)

To come out of this posture, just bend your knees, curve your back and slowly return to lying on the floor while exhaling. First bend your knees, put the palms on the floor, then curving the spine, gradually unfold it the way one unrolls a carpet. When your entire back touches the floor, straighten the knees, take a deep breath and slowly lower your legs to the ground while breathing out.


Watch the Video :






SARVANGASANA





Thursday, January 30, 2014

yog asanas

PADMASANA:

This posture is called Padmasana .

Benefits of doing this asana:

Padmasana is highly advantageous for attaining concentration of mind .
The Lotus position is adopted to allow the body to be held completely steady for long periods of time. This allows the mind to calm—the first step towards meditation. The asana applies pressure to the lower spine which may facilitate relaxation. The breath can slow down, muscular tension decrease and blood pressure subside. The nerves are toned as the normally large blood flow to the legs is redirected to the abdominal region, which may help to improve digestion.


Contra-indication:

Those without sufficient flexibility to place both knees on the ground when in full lotus position should not use it, as it strains the knees and lower back of such people. practice it slowly do not strain your self or injure.




METHOD:
While sitting on the ground, stretch your legs forward. keep them together. Place the right foot on the left thigh and the left foot on the right thigh in such a manner that heels of both the feet touch the abdomen,on the sides of the navel. Keep the hands on the knees. keep body, back and head erect. the knees of both the feet should touch the ground and eyes should be closed.



Vajrasana (Thunderbolt pose) :

Vajrasana or Thunderbolt pose/Diamond pose in yoga is considered as best sitting posture for practicing breathing exercises and meditation.
The term Vajrasana is derived from two Sanskrit words Vajra means thunderbolt and Asana means pose.
Islamic religion suggests this pose for offering prayers(namaz).
After regular practice of this breathing exercises like pranayama, anulon vilom, kapalbhati by sitting in this pose, will make body strong as diamond.
In this posture, all seven chakras of body are aligned in straight line which makes it easy for the practitioner to raise his/her kundalini(serpent) sakthi and experience its movement along their spinal chord.

Benefits of Vajrasana :
  • Those having gas problems should perform this asana, immediately after a meal.
  • It provides relief from sciatic pain.
  • The benefit of Vajrasana done for 5-7 minutes is equivalent to a long walking exercise. Also, the diamond pose (Vajrasana) is very beneficial in curing the problem of varicose veins.
  • This pose give longevity and strengthens the spine.
Practice vajrasana upto 15 minutes after food, do two times a day atleast, increases your digestion power and cures all digestion disorders. You can also do it for 15 minutes before food, which reduces obesity.


Steps for practicing Vajrasana :
  • Bend the legs backwards and sit with the help of your knees.
  • Stretch the legs towards the back and both toes should touch each other.
  • Keep the heels apart and let buttocks rest on heels, or let them lie in between the heels.
  • The waist neck and spine should be in a straight line. Rest both your hands on the knees and keep the elbows straight.
  • Look towards front, breathe normally.
  • If you breathe only into your stomach(not lungs) and allow that hot air from stomach to circulate throughout your body for a minute, it helps in reducing fat and removes all toxics from body.




Precautions must be taken before doing Asanas

Following precautions must be taken before doing yog asanas.

1) All the asanas must be practiced on empty stomach and clean bowels and preferably after bath.

2) Asanas should not be practiced after taking meals or even breakfast. Atleast, an hour should be allowed after breakfast and give 3 to 4 hours time after having meals.Meals can be taken after half an hour after yoga session.

3) select a place which is clean, quite,&  ventilated for performing asanas.

4) Do not practice yoga in hurry burry. Best time to practice yoga is in morning or in evening.

5) A clean well washed blanket should be used while performing asanas.

6) yoga sessions need not be gone through at a stretch. it should. It should be conveniently punctuated with relaxation poses. 

7) select few asanas and do them regularly.

8) Yogasanas are non-violent activity. No jerks should be given to the body while doing them.

9) do not start the next asana untill your breath has become normal.

10) people suffering from  chronic diseases should not do asanas. pregnant women are also forbidden to do them. asanas should be stopped during menstruation period also. consult your instructor always before doing them.

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