YOGA FOR KNEES

Knee pain is a nagging malady, which can immobilize a person thus making one helpless. Knee pain may vary from mild to severe, depending on the cause of the pain. Severe knee pain can be debilitating, as flexibility of the knees is vital to our mobility. The knees work almost like shock absorbers and along with the surrounding muscles, it has to sustain and support your weight. Yoga is one of the best ways to deal with chronic knee pain. Practiced with care, yoga postures can contribute to the long-term health of your knees by strengthening your quadriceps, opening your stiff hips and teaching your body improved alignment and movement patterns that transfer into your everyday activities.

OUR KNEE

The knee is made up of four bones. The femur (the thighbone) is the large bone in your thigh and is attached by ligaments and a capsule to your tibia (the shinbone). Just below and next to the tibia is the fibula, which runs parallel to the tibia in the leg. The patella (the kneecap) rides on the knee joint as the knee bends. A membrane called a synovial sac protects the joint and secretes the synovial fluid, which acts as a lubricant and provides nourishment to the articular cartilage & lines the joint. Other tissues that make up the knee joint include cartilage, muscles, tendons and ligaments. Two crescent shaped pads of cartilage, each called a meniscus, sit between the shinbone and the thighbone and act as cushions between the bones and shock absorbers during movement. It helps to protect the joint and allows the bones to slide freely on each other. Two sets of ligaments—the cruciates and the collaterals—strap all four bones in place. The cruciates crisscross below the kneecap; the collaterals run alongside the outside of the kneecap. The leg's substantial muscles help these ligaments keep the bones properly aligned. To function well, a person needs to have strong and flexible muscles. In addition, the meniscal cartilage, articular cartilage and ligaments must be smooth and strong.

YOGA & KNEE PAIN

Yoga is excellent for increasing strength and flexibility in knees. It improves circulation in the joints and flushes out toxins and other wastes. The improved circulation also implies improved nourishment for the surrounding joints & ligaments. As with any other discipline, it is necessary for you to consult a skilled and qualified practitioner before attempting any practice.

Following are very simple exercises that can be very helpful for rejuvenating knee joints.

PULLING UP KNEE CAPS IN SITTING POSTION

Sit with legs outstretched, place the palms on the floor just behind the buttocks, the back, neck & head should be straight, straighten the elbows, lean back slightly taking the support of the arms. Pull up your kneecaps by squeezing you thigh muscles gently. Relax. Do 10 times with the breath. Repeat it many times in a day. This helps support your knees.

VARIATIONS IN STANDING POSITIONS

• Stand tall, move your feet close enough to hold a ball or thick book between your thighs. Arms straight at your sides and shoulders relaxed. Squeeze your thighs gently without locking your knees. Hold it for some time. Repeat 10 times.
• Stand tall, turn your heels in & keep them together. Notice that this engages your thigh muscles, causing your kneecaps to rise. Repeat 10 times.
• Same as above, now instead of heals bring the toes in & keep them together. Repeat 10 times.

KNEE ROTATION

Sit with legs outstretched, bend the right knee & place the right arm under the right thigh and hold the right wrist with the left hand. Inhale, raise your right leg up to an angle of 90 degree & rotate your lower leg from the knee to ankle in a large circular movement, exhale on the downward moment. Try to straighten the leg at the top of the upward movement. The upper leg & trunk should be completely still. Repeat 10 times clockwise, 10 times anti clockwise. Repeat this process with the left leg.

CYCLING

Lie on your back with the legs outstretched, inhale, bend the right leg at the knee & bring it to the chest, then raise & straighten the leg upward toward the ceiling completely. Then exhale & lower the straight leg in a forward position. Do not keep it on the floor. Bend the knee & bring it back to the chest to complete cycle. Repeat 10 times clockwise, 10 times anti clockwise. Repeat this process with the left leg.

RECLINING LEG EXTENSION & ITS VARIATION

Lie on your back with your knees bent and your feet flat on the floor. Keeping your left foot on the floor, lift your right knee up toward your chest and then straighten your right leg upward toward the ceiling. Grab your right calf or thigh. Press your lower back into the floor. Flex your right foot, pointing your toes back toward your face, without locking your knee. Hold for 3 to 5 breaths. Repeat the pose on the other side. Do 3-5 times with each leg.

VARIATION

If you would like to move on to a deeper, more advanced stretch, raise your torso up and move your forehead toward your knee. Hold for 3 to 5 breaths. To release, gently lower your torso and your right foot to the floor.

CYCLING ON THE ABDOMEN

Lie face down on the abdomen, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms with the elbows on the floor. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.

ARDHA SHALBHASANA

Lie on your stomach with your forehead or chin on the floor, place your palms & forearms under your shoulders, legs together. Bend your right knee from behind towards the right buttock. Pressing down with the left forearm take your right arm backward & hold the right foot in a way that you curl your fingers over the tip of your toes & your elbow facing up toward the ceiling. The base of your palm should be pressing the top of the foot. Now press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee. Square your shoulders with the front of the mat and don't collapse into your left shoulder. Instead, press down with your elbow to lift your chest. Repeat on the left side. Repeat 3 to 5 times on each side.

ADHOMUKHA SHAVASNA

Come onto the floor on all fours. Curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. While exhaling, lift your knees away from the floor forming a nice V shape with your legs. At first, keep the knees slightly bent and the heels lifted away from the floor. Slowly & consciously, stretch your legs & arms by raising your hips and tailbone up towards the ceiling. Push the heels downwards into the floor. Drop your head between the arms. Bring the chin closer to the chest to relax the back of the neck. Stay in this position for some time with natural breathing & then come back. To release, bend your knees and return to the starting position.

The best way to prevent a knee problem is to maintain a healthy weight and improve the flexibility and conditioning of the knee's stabilizing muscles so that the joint is less vulnerable.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

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THE MONKEY MIND

Patanjali says you have something permanent with you & that is called “The Monkey Mind.” It is compared to a monkey drunk with the wine of desire, stung by the scorpion of jealousy and possessed with the demon of pride. Lust, greed, jealousy, anger, ego, tensions, reactions, grudges, depression, stress and strain are the symptoms of this mind. We suffer from these because we gave all the powers to the mind and made it our master. We are happy when the mind is cheerful. We are depressed when mind is gloomy. We are at the mercy of the mind that waxes and wanes. We consider ourselves nothing but mind.

WHAT IS MIND
Mind is what you make it with your thoughts. Mind is matter. It has no power of its own. Your thoughts create your mind. Every thought, emotion or word produces a strong vibration in every cell of the body and leaves a strong impression there. If you entertain healthy thoughts, you can keep good health. If you hold on to sickly thoughts in the mind, you can never expect good health, beauty and harmony. If the mind is healthy, the body will be healthy. Remember that the body is a product of the mind. If you hold on to vigorous thoughts, your body too will be vigorous. Thoughts of love, peace, contentment, purity, perfection and divinity will make you and others around you perfect and divine. Otherwise, we will be the victim of mental and heart diseases.

TRAIN THE MIND
The human mind functions within a certain field. Your mind works only within the boundaries of the field of whatever you have previously heard, seen, thought of or imagined. Maharishi Patanjali says that you can cross that field by training your mind and all its faculties so that you can go beyond. According to Maharishi Patanjali, the mind (Chitta) is made up of three faculties – Manas (Mind & Memory), Buddhi (Intellect) and Ahamkara (Ego). Manas are the recording faculty, which receives impressions gathered by the senses from the outside world. Buddhi is the discriminative faculty, which classifies these impressions and reacts to them. Ahamkara is the ego-sense, which claims these impressions as its own and stores them up as individual knowledge. For example, your teacher tells you to do Kapalbhati Pranayama. She also reminds you that always start with slow speed. Your mind listens to that & your intellect confirms in the same manner. But after some time your ego stars reacting. It notices that the teacher is doing much faster & why can’t I do the same way. Hence, ego becomes the spoiler & it always needs to be controlled & trained.

HOW TO TRAIN THE MIND
That monkey mind always gets in your way and creates barriers for you. One day it helps you to understand something and then the next day you undo the same thing. One moment you think you have known something; after half an hour, the same mind will say you have not known anything. Sometimes you think you are going toward insanity; sometimes you think you are doing very well. That monkey mind comes between you and realization. There is no attempt, however, to control the mind; the idea is to go beyond it through meditation. Meditation is where thoughts get dissolved naturally, enhancing your concentration power, memory power, will power, right thinking and fitness power automatically. Meditation is neither a mental exercise nor a practice. It is a direct and natural process beyond mind itself.

MEDITATION
The mind is always full of all types of thoughts. It continues like this from birth to death because there is no switch to turn it off. Meditation helps in controlling the mind. By doing regular meditation, it is possible to put a switch on the mind & turn it off when it is not needed. In fact, it teaches us how to manage the mind just by witnessing it through neutral energy. It is not interfering with the intricacies and doings of mind. Just remain a non-doer and directly watch the thoughts neutrally, without any judgment, analyses, participation, visualisation, imagination, contemplation, suppression, repression, condemnation or concentration. To watch is our true nature. It is a natural, non-doing state. No effort is required to watch. We all have full potential to look within directly as we all are blessed with the 'Third Eye'. It is not forcing the mind to be quiet; it is to find the quiet that is there already.
TECHNIQUEAdopt any comfortable sitting position… Close the eyes… Relax your body part by part mentally... Be still… Withdraw the mind from the outside world… Direct the mind within oneself towards breathing… Breathe slowly, deeply & regularly… If thoughts come into your mind from time to time, just go on watching those thoughts …. Do not identify with them... Do not get friendly with them…Do not argue with them… they will go away…keep a distance from the thoughts… Feel as thoughts are yours but you are not the thought… Just like your shadow is yours but you are not the shadow… just keep deleting all the undesirable thoughts… do not let those thoughts come back to you… (It is like watching a film. If we do not like the film, we do not remember the story. As soon as we come out of the cinema hall, we forget the story because we don’t need t)... If we do not, it means that we are carrying an extra burden in our mind & that makes our mind weak & diseased mentally as well as physically… Give your conscious mind a rest…. There is a state of mind where you have no thought…Only consciousness remains… if you can experience this state you can experience strength, power, creativity, courage, confidence, decisiveness, happiness … This is Pure Existence.
CONCLUSION
With more & more meditations, monkey mind starts learning to be silent. Once it knows that by being silent it becomes powerful, energetic, positive then mind is a good servant of immense power in the hands of silence. Then the being is the master & master can use the mind whenever it is needed & can switch it off whenever it is not needed.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com

YOGA FOR SCIATICA

Yoga is one of the most effective forms of exercise for Sciatica related problems. As with any spinal injury, great caution is required when attempting any form of exercise and this holds true for Yoga as well. First, let us understand what Sciatica is. The sciatic nerve is the largest and longest nerve in the body. It starts from our spinal cord in the lower back and passes down through the hip into the back area of the lower leg to each foot. The sciatic nerve controls the movement of many muscles in the thigh and leg as also provides a means of sensory input to the brain. When the sciatic nerve becomes irritated and inflamed, it results in Sciatica. Patients with Sciatica may suffer from sharp pain through the lower spine, a stabbing sensation in the buttock, knee/ankle pain or even numbness in the leg. This usually happens only on one side of the body.

COMMON CAUSES OF SCIATICA
There are many causes of sciatica such as long sittings for desk jobs, pregnancy, dehydration, spinal degeneration etc. Once you experience the symptoms of Sciatica, get evaluated by your physician to determine the cause. Some more common causes of Sciatica include Herniated Disc, Lumbar Spinal Stenosis and Piriformis Syndrome.

HERNIATED DISK
Your backbone or spine is made up of 26 bones called vertebrae. In between them are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. A herniated disk is a disk that slips out of place or ruptures. If it presses on a nerve, it can cause Back Pain or Sciatica. Herniated discs are the most common cause of Sciatica.

SPINAL STENOSIS
It is a condition in which the spinal canal narrows and compresses the spinal cord and nerves, which cause pain in low back as well as pain or abnormal sensations in the legs, thighs, feet or buttocks or loss of bladder and bowel control. This is usually due to common occurrence of spinal degeneration that occurs with aging.

PIRIFORMIS SYNDROME
The Piriformis muscle is one of the small muscles deep in the buttocks that rotates the leg outwards. It runs from the base of the spine and attaches to the thighbone (femur) roughly where the outside crease in your bum is. The Sciatic nerve runs very close to this muscle and sometimes even through it. If the muscle becomes tight, it can put pressure on the Sciatic nerve causing irritation and inflammation.

YOGA POSES
Yoga Poses that provide Sciatic pain relief are those that open the hips as also provide a gentle twist for the back. Some yoga poses for Sciatica that are particularly effective & easy to do are Supta Padangusthasana & its variations, Utthita Parsvakonasana, Ardha Chandrasana, Bharadvajasan, Salamba Sarvangasna, Setubandhasana, Shavasna & Adhomukha Shavasna. Do all these Asnas under some qualified Yoga instructor because each specific condition may warrant a distinct approach to Asana practice. Use props such as a strap and bolster if you need the extra support. If you do not have all these then you can use a scarf or belt as a strap and a stack of blankets or towels as a bolster. Following are very simple stretching exercises to reduce the symptoms of Sciatica.
SOLES STRETCHING
Sit with legs outstretched with feet little apart, place your hands on the floor to the sides & just behind the buttocks, keep the back straight, straighten the elbows & now stretch the feet forward & backwards as much as possible. Hold each position for a few seconds. Repeat 10 times

SUKHASANA (SPINAL TWIST)
Sit in simple crossed legged position with the fingertips on the floor besides the hips. Place the palm of the left hand on the outer right thigh. Now inhale, press the right fingertips into the floor & stretch the spine upward. Exhale, press the left palm into the thigh & turn toward the right. Look over the right shoulder. Hold for 10-30 seconds. Come back & repeat on the other side. Change the cross of the legs. Do 3- 5 times each side.

GOMUKH (ONLY SITTING POSITION)
Sit with legs outstretched in the front, cross the right leg over the left leg and place the right heel by the side of the left hip. Fold your left leg in and bring the left heel by the side of the right hip. Try to keep the knees together one above the other. Sit in this position for some time with normal breathing and then change the cross of the legs. If you are feeling good while doing it then repeat 3-5 times each side.

MAKARASANA
Lie face down on the abdomen on the floor or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in facing towards each other. (If it is not comfortable then bring the legs slightly closer & the tips of the big toes should touch each other). Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder) Rest your forehead on your forearms. Keep the upper chest slightly lifted from the floor by adjusting the arms. Do breathing slowly, deeply & consciously. As you breathe in, expand not only your abdomen but lower back & hips muscles too. As you breathe out feel total relaxation. Do for 5 minutes if possible.

MAKARASANA (HOLDING THE FACE)
Lie face down on the abdomen, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms of the hands with the elbows on the floor. Bring the elbows together & closer towards the body. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together

SHITHILASANA (RIGHT SIDE)
Lie face down on the abdomen with the fingers locked under the head. Turn your head to right side. You can adjust your arms if it is not comfortable. Then draw the right foot near the left knee & bring it closer to the right elbow Place your left hand by your left side & left leg straight. Do normal breathing as long as possible.

SHALBHASANA
Lie face down on the abdomen on the floor. Keep your leg straight. Bring your palms either under your thighs or by your sides. Rest the chin on the floor. Inhale, raise your right leg up, exhale, bring it back very slowly. Repeat the same with the other leg. Do 3 times with each leg.

SHITHILASANA (LEFT SIDE)
Same exercise as mentioned above now with the other side of the body.

VAJRASNA
Kneel on the floor. Let your right big toe overlap the left big toe, heels apart, sit down between the heels, knees together, hands on your thighs. Sit peacefully for 20 to 30 seconds with normal breathing.

SHASHANKASANA (POSITION VAJRASANA)
Inhale, raise your arms, while exhaling bend down forward & place your arms, elbows, forehead on the floor/ the block. Breathe normally for some time. Remain in this position for at least a minute. Allow your body and mind to relax.

SHASHANKASANA (VARIATION)
From Shashank pose, stretch the right leg out straight backward. Hold it for some time with normal breathing. Then come back & try to do the same with the other leg. Repeat 3 times each side. (If you do not feel comfortable, then stretch that leg out behind in which you do not feel pain).

CAT STRETCH (MARJARIASANA)
Sit in Vajrasana. Raise your body from your heels & stand on your knees. Lean forward and put your hands on the floor in front of you. Keep your knees & feet together. Inhale and raise your head up and stretch your neck backwards. Hold it for a while. Then exhale & look straight. Repeat it 4-5 times.

ADHOMUKHA SHAVASNA (POSITION VAJRASANA)
From cat stretch asana lift the knees off the floor, forming a nice V shape with your legs. Hold the position for a few breaths. Make sure that your feet are in line with your hands and the same distance apart. Hold the position for a few breaths. Consciously stretch your legs & arms. Exhale and then rest your head on the block if it is possible. Stay in this position for some time with natural breathing then come back. Exhale & get into Vajrasana. Then rest in Shashankasana.

SHAVASANA
Lie down with the back on the Yoga mat. Keep your eyes closed. Arms are little away from the body with palms upward. Legs are apart about 3 to 4 inches. Keep the toes in the outer directions. Heels are facing towards each other. Keep the whole body relaxed part by part mentally. You can lie down in this condition as long as you desire.

MAKARASNA ON THE BACK
Lie down on your back with legs straight and together. Bend the knees & bring the feet closer to your hips, keep your feet & knees together and flat on the floor. Interlock your fingers below your head. Without lifting the elbows, inhale and start moving your head and knees in the opposite direction. Stretch the spine to the maximum. Come back to the center & exhale. Then do the same with the other side. Do 5 times each side.

SUPTA PADANGUSTHASANA & VARIATION
Lie on your back with the legs outstretched, soles of both feet touching the wall. Bend the right knee towards your chest. Place a Yoga strap around the ball of the right foot. Hold both ends of the belt with the right hand or with both the hands. Slowly start straightening the right leg up toward the ceiling till wherever you feel comfortable. Simultaneously keep pressing the sole of the left foot more firmly into the wall and the left thigh on the mat. Feel the stretch in your right calf. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side. Do 3-5 times with each leg.

VARIATION
After you raise your right leg (step 1), exhale, then lower your leg with the right hand to the right, keeping it straight. Place your right foot on the block if you want. Keep your left arm sideways at your shoulder level. Pull on the belt so that you can feel the stretch in your leg. Press the left foot against the wall and the left thigh on the mat. Hold the pose for 20 - 30 seconds. Repeat the pose on the other side. Do 3-5 times with each leg.

A FEW CAUTIONS
· Before you start a yoga practice while suffering from sciatic pain, consult your health care provider and a qualified yoga instructor and make sure you follow their advice diligently.
· When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.
· Do not sit for long periods and avoid activities that worsen your pain especially if you've been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.
· Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.
· The key to prevent sciatica is to prevent any damage to your lower spine. Maintain a good posture while sitting.
· Finally, remember to continue with these poses long after the symptoms have disappeared.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com

SANTOSHA…CONTENTMENT

Santosha (Contentment) as the second of the five Niyamas (Observances) is the root of joy; its opposite is the root of suffering. It is all about being content with one’s actions and with what one has, what one is, where one is and with what one has done or what one is doing. Our mental makeup & state of mind allow us to find contentment in any situation. Remaining focused in the face of adversity and practice of choosing love over fear is Santosha. When we let go of our narrow and shortsighted ideas of happiness and open ourselves to all experiences, we take the first step toward Santosha. Once we're in a state of Santosha, even our desires are quelled by the inner feeling of contentment. It is the key to all the Niyamas and an obligatory condition for enlightenment.

WHAT IS CONTENTMENT
Contentment is serenity, comfort, reconciliation, acknowledgment. When we're in a state of Santosha, we can feel inner peace. We begin to see things differently. We begin to enjoy the simple things in life- folding the laundry, listening to the rain, smiling at someone on the street. Contentment heightens our appreciation and experience of what exists and therefore enriches us deeply. We have lesser need to go out, get something new, and enjoy more of what we have. Being contented doesn't mean not to have goals in mind, things we want to strive for. The difference is that when we're in a state of Santosha, we're unattached to the results and there's no comparison to anyone or anything else. We retain our inner balance. We feel grateful for the experience and open to what the universe has in store next. We become open to outcome, rather than fixed on one particular result. It actually opens us up to explore and experience more in life. We become whole and complete for who we are in the moment. That is a feeling of contentment.
CONTENTMENT & CONSOLATION
There is a big difference between contentment and consolation. The difficulty arises when we just try to adopt the attitude of contentment. Often it is used as an excuse that I did my best & I'm happy with this. Consolation is a state of mind whereby one accepts the outcome without having put up the best effort. It's easy to say that that's my karma or it's not my destiny. There is an old saying “You can wake up a sleeping person but you cannot awaken someone who is pretending to sleep.” The Bhagavad Gita offers the teaching that our duty is to give our fullest and best effort to what is in front of us. Behind this self-consolatory attitude is a lack of effort and a deep hidden disappointment that could even lead to resentment and surface as anger later on. Hence it becomes clear that contentment arises out of full effort, engaged and devoted work with an attitude to accept whatever may come from it. Without the effort, there is a void energetically and the result is misdirected Prana, which will cause doubt, uncertainty and fear. To make progress on this inner growth, spiritual path requires a level of contentment within. This is essentially a decreased dependence to everything of this world and a greater attitude of acceptance within. The more natural we are and take better care of ourself, the more would be this acceptance.

HOW TO CULTIVATE CONTENTMENT
There are several ways to cultivate contentment. Sincere introspection, regular prayer, meditation, repetition of the lord’s name, reading of the scriptures, selfless service, love towards humanity, generosity will all lead you towards contentment. Experiencing Santosha requires practice and one way we can work towards the same is through a mindful and openhearted approach to the eightfold path of Patanjali. Practice of yoga keeps our energies balanced and our mind serene. The deepest contentment comes at those moments when we feel we are in the flow of life, when we are communing with nature, when our energies are positive and when we have no desires. By being conscious of these moments, we can strengthen, expand and sustain the feeling of contentment for longer periods. When we consciously practice Santosha, we spend more time in contentment and less time in agitation, more time in consciousness awareness and less time in the emotionality of anger or depression or other negativities. Contentment offers a doorway into another avenue to experience the world. There is elegance to how it shapes power in lives and allows for greater service to the world. Even when we are surrounded by chaos and disharmony, we can return to this feeling and find ourselves back in a place of peace and calm. The state of contentment becomes a familiar place when we observe it throughout the day. The key is to bring our attention fully to it when it occurs and not hurry on to the next activity. In addition, by affirming our place in the cosmos and our connection to others, it is easier to find inner peace.

FURTHER SUGGESTIONS
Develop an attitude of contentment (Santosha).
Gratitude is an important aspect of Santosha.
Be grateful for all the good things you have in life.
Look around you and be thankful for the good relationships, your ability to reason, your health and your position in life.
There is always someone in a worse situation. There is an old saying-A man was complaining that he had no shoes till he came across a man who had no feet. Don't complain about what you don't possess.
Write a list of all the blessed gifts you have.
Understand the nature of your desire.
Realize your weaknesses or those aspects of life that are holding you back in some way.
Be thankful for sunshine, fresh air, food and the sounds of life.
Be happy, smile and uplift others.

By putting Santosha into practice, you can get rid of cravings and attain great happiness to progress on the spiritual ladder, path, journey or whatever you want to call it. Begin by accepting yourself completely and joyously, and then extend that gift to all those you pass and meet on the sacred journey of your life.


If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-9140-65173344 Email: yogashaastra@gmail.com

PRANA… THE VITAL LIFE FORCE ENERGY

According to human physiology, the human body is comprised of five bodies or Sheaths. The Sheaths are called ‘Kosha’, which means layers of existence. These five Sheaths are known as Annamaya Kosha / Physical / gross body, Pranamaya Kosha / Pranic / vital air body, Manomaya Kosha / mental body, Vijnanamaya Kosha / intellect body and Anandamaya Kosha / bliss body. The Pranas constitute the second sheath (The Pranamaya Kosha).

THE FIVE VAYUS
There are five principle elements of nature; these are Earth, Air, Water, Ether & Fire. Air is the principle element & one of the minute forms of cosmic energy. This energy is also present in the human body as well. When you breathe in slowly, deeply & consciously you can feel this cosmic energy circulating in each cell, each tissue, each muscle, each nerve, each organ & each part of your body. It gives us light, a life, strength, courage, vigour & power. Although Prana is one, it has five subdivisions based on its location in the human body & called Punch Prana. They are Prana Vayu, Apana Vayu, Samana Vayu, Udana Vayu &Vyana Vayu. Each govern specific areas of the body, not just physical, but govern emotional qualities and mental energies fundamental to physical, mental and emotional well being. All five flows have to be working well for a person to be completely healthy physically, mentally and emotionally. Regular breathing exercise can keep Pranamaya Kosha healthy & balanced

PRANA VAYU
The breath is the key action for Prana & can be experienced strongly as it moves within the head in practices of Pranayama and Meditation. It circulates in the area around the heart and throat. It gathers at the navel and from there is distributed throughout the body. The Prana Vayu is the energy of the Anahata / Heart Chakra. It governs the intake of energy via food, drink, breath, impressions, emotions, thoughts and consciousness. Its element is air. It maintains the life system by filtering & warming up the air taken in through the nose. When Prana is sufficient, no disease can affect us. It brings right receptivity, love & compassion. When Prana is not sufficient, we start feeling weaknesses, stiffness & negativity in the body & mind. Diseases like asthma, anxiety, insomnia, headache, high or low BP and ringing of the ears can affect us. The awareness of Prana-Vayu creates a focus to lift, lengthen and open the upper body

APANA VAYU
Apana Vayu circulates in the lower region of the abdomen between the navel and the rectum including the large intestine & reproductive organs. The healthy functioning of the Apana Vayu is as vital as that of the Prana Vayu. It controls excretory functions (urine, faeces, toxins & waste materials). It is also responsible for bleeding, labour pain, childbirth, stomachache, the semen and the elimination of carbon dioxide through the breath. Its element is Earth. It is related to Mooladhara / Root Chakra. When Apana Vayu is in balance, it brings stability, security, abundance & values. But when in an imbalanced state, it can lead to instability, insecurity, scarcity, egoistic, biased feeling, complaints, rejection, demands & mental weaknesses. Diseases like constipation, anemia, diarrhea, body pain, jaundice, piles, vomiting & gas can affect us.The awareness of Apana Vayu creates a focus to ground and stabilize the lower body.

SAMANA VAYU
Samana Vayu is a circular flow of breath around the waist. The main function of the Samana is to maintain the balance between Prana & Apana. It circulates between the heart and navel center including the small intestine & the umbilical region. It stimulates the digestive juices, thus facilitating digestion. Developing Samana Vayu properly nourishes all parts of your body and the energy supplied by food is evenly distributed because it separates nutrients and waste from food & separates useful and not useful thoughts. Its element is Fire. It is related to Manipur / Solar Chakra. When Samana Vayu is in balance, it brings peace, balance, harmony, equilibrium strong will power, wit, wisdom, brilliance, bravery, courage, generosity, forgiving within ourselves and with our natural environment. But when in an imbalanced state, it can lead to attachment, greed, passiveness, not God fearing, revengeful, pervertion & lust. Diseases like Indigestion, diarrhea, constipation, gas problem, skin, blood related, TB, chicken pox, cancer, acidity can affect us. The awareness of Samana Vayu creates a focus to open and relax the body.

UDANA VAYU
Udana Vayu is in the opposite direction of Prana Vayu. It operates the region from the throat to the brain. It controls the entry points of food, air & governs the output of energy via our expression through speech, physical effort, emotional enthusiasm and mental judgment.
Its element is Ether / Sky. It is related to Vishudi / Throat Chakra. When UdanaVayu is in balance, it brings right aspiration in life, right values combination skills, gratitude, spiritual, philosophical, religious & chaste life. But when in an imbalanced state, it leads to person being overly proud, arrogant, sad, irritating & shouting. Diseases like belching, vomiting, sore throat, sinus, headache, earache, epilepsy & speech problems like stammering can affect us.
At death, it rises up from the body and directs us towards various subtle worlds according to the power of our will and karma that move through it. The awareness of Udana Vayu, creates a focus to maintain a long spine and a correct posture.

VYANA VAYU
Vyana Vayu circulates along the whole body distributing the energy from food & breath through lymphatic & nervous system. It controls all physical movements including the flow of breath, senses, emotions, thoughts, elimination of toxins and coordination between mind & body. It transports the absorbed Prana to the places where it can work and express itself. Its element is Water. It is related to Swadhisthana / Hara Chakra. When VyanaVayu is in balance, it brings mental peace, creativity, perfection, punctuality, luxury, wealth, patience, inner power, humbleness, knowledge, right action and action in harmony with our values, aspirations, including the free expansion of thought, emotion, perception and consciousness. But when in an imbalanced state, it leads to depression, frustration, disappointment, defeat, superstition, doubting, lack of coordination between mind and body and difficulty in movement particularly while walking.
Diseases like menstrual problems, gyne, menopause, leucorrhoea, prostrate glands, urinary, colitis, excess water accumulation in stomach, depression, frustration & snoring can affect us.
The awareness of Vyana-Vayu creates a focus of strength and fluid movement of body.
In short, Prana and Udana work opposite to Apana as the forces of energization versus those of elimination. Similarly, Vyana and Samana are opposites as expansion and contraction. This is much like the working of a machine. Prana brings in the fuel, Samana converts this fuel to energy, Vyana circulates the energy to the various work sites. Apana releases the waste materials or by products of the conversion process. Udana governs the positive energy created in the process and determines the work that the machine is able to do.
The key to health and well-being is to keep our Pranas in harmony through Yoga, Pranayama, Meditation, Proper Diet, & Positive Thinking. When one Prana becomes imbalanced, the others tend to become imbalanced as well because they are all linked together.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
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KAPALBHATI KRIYA IN VAJRASANA

‘Kapal’ is a Sanskrit word; it means forehead / skull and ‘Bhati’ means shine / light. Thus, Kapalbhati means an exercise that makes the skull shine. It also means that Kapalbhati is the practice, which brings a state of light and clarity to the frontal region of the brain with the inner radiance. In this Pranayama, complete attention is given to exhalation only and hardly any effort is applied to inhalation. Inhalation is mild, slow and longer than the exhalation. Quick exhalation and natural inhalation follows each other. Kapalabhati should be practiced on an empty stomach or three to four hours after a meal.

KAPALBHATI PRANAYAMA

First, lie down in Shavasana. Take a few deep breaths consciously. See that the diaphragm is moving properly. Make sure the body and mind are relaxed. Then sit up in Vajrasana with cushion under the folded legs and hands on the knees. After taking a comfortable sitting position, start Kapalbhati Pranayama.

TECHNIQUE

Inhale slowly and comfortably, relaxing the abdomen allowing the air to return gently to the lungs. At the end of each inhalation, exhale rapidly and forcefully through the nostrils by contracting the abdominal muscles quickly with a backward push causing the diaphragm to rise and force the air out of the lungs. This completes one cycle of Kapalabhati exercise.

NECK MOVEMENTS

In this Kapalbhati Pranayama, instead of keeping the head & neck straight, move the neck from one side to the other as we do in neck exercise. First look straight & exhale forcefully, then move your neck to right shoulder & do one stroke, then bring the neck to the center & do the stroke, then to the left side & do the same, then again to the centre & so on. In this way, we can control the speed of the Pranayama & maintain the correct breathing pattern. While moving the neck with each stroke, we do not get tired because we get time to relax the stomach in between the neck movements & breathing is also happening rhythmically. This type of Pranayama is very good for beginners.

GUIDLINES FOR BEGINNERS

FIRST WEEK
Do Kapalbhati Pranayama for one minute or less than 1 minute followed by 4 minutes rest in Shavasana. Total time is 5 minutes. This cycle can be repeated 10 to 12 times or it depends on the person’s stamina.

SECOND TO SIXTH WEEK
Every week add 15 seconds for Pranayama & decrease that much time for rest. But total time should remain 5 minutes.

SEVENTH TO NINTH WEEK
Do 3 minutes Pranayama and 2 minutes rest.

TENTH TO ELEVENTH WEEK
Do 3 ½ minutes exercise and 1½ minutes rest.

TWELTH WEEK
Do 4 minutes exercise and 1-minute rest.

THIRTEENTH WEEK
Do 5 minutes Pranayama. Then lie down in Shavasana for 10 minutes or so

BENEFITS
This Kriya washes out the carbon dioxide & purifies the blood. It removes toxins from the body, cleans the nasal passages and removes bronchial congestion. It is a highly energizing abdominal breathing exercise, which stimulates the abdominal organs. Since we are using the neck in this Kriya, it means we are relaxing the neck & getting all the benefits of the neck exercise.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: ‘Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
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COUNTER DEPRESSION WITH YOGA

Depression is a negative state of mind that takes many forms from the short-lived feelings of sadness. Actually, depression is man’s own creation. Beginning with a child till one attains a tottering old age, this mental depression can arise out of any event or situation. We are not satisfied with whatever we have. Our wishes, desires and hopes are unlimited. Whenever our desires are not satisfied, ego of our mind is hurt and responds by a reaction. In Shrimad Bhagavad Gita Lord Shri Krishna has said that mind is the source of happiness or unhappiness. What type of thoughts we accumulate in mind becomes the source of our happiness or unhappiness.

MIND & ITS FACULTIES
Mind is nothing but a collection of Samskaras (impressions). Mind / Manas, Intellect / Budhi, Memory/ Chitta and Ego / Ahamkara are four functional aspects of the mind. These are four different forms of the same element operating in four different working fields. When the mind does Sankalpa-Vikalpa (will-thought and doubt), it is called Mind; when it discriminates and decides, it is Buddhi; when it is the storehouse of Samskaras and seat of memory, it is Chitta; when it self-arrogates, it is Ahankara. Whatever work (Karma) we do, any incident we see or hear, it reaches our mind, intellect & memory through our working organs (Karmendriyas) & sense organs (Jnanendriyas). It gets embedded in our memory in the shape of subtle form (Sanskar). In fact, our memory is a treasure or bank of all our good & bad Karmas & this memory (Thoughts) is actually our personality. Yog is the main approach for development of personality.

HOW TO COUNTER DEPRESSION
To bring the depression down, first look at why you are depressed. Try to change the nature of mind & emotions. Trust life. When you are emotionally down, think of a happy incident. Always entertain healthy & positive thoughts. Insecurities indicate you to be creative & alert. Lots of people fear failure, death, insecurity & rejection. Understand that when one door closes another opens. Just think it is matter of time and failure is only postponed success. If you bring this energy into your life, it will give you methods of handling any difficult situation. So when fear happens, do not get indentified with it. Just watch it. Witness your fear. Fear is actually just a thought or word. Explore yourself & learn to trust that insecurities, fear & failures are inviting you to be creative & making you stronger. We should live in realistic world & stay away from the superiority complex, the inferiority complex & a mix of the both. A slightly clouded sky will get cleared with sunrise. But a sky, which is full of tornado and typhoon, will create terrible destruction before it gets cleared.

YOGA
Control of thought waves in the mind is Yoga. In the Yoga Sutra, Saint Patanjali states that our inner obstacles create mental distraction, which in turn leads to depression. These inner obstacles can be removed by the practice of Asana, Pranayama & Meditation. Yoga helps in providing freedom from the negative thoughts and creates an atmosphere of positivity all around. The entire nature is made up of three qualities of Sattva, Rajas and Tamas (purity, activity and ignorance). People with Tamasic Depression lack life force or Prana. Yoga postures will activate and move Prana in the body, open the heart center, stimulate nervous system and balance the body-mind-spirit. Vigorous practices such as repeated Sun Salutation (Surya Namaskar), Flexibility Exer­cises, Sravangasana, Matsyasana, Halasana, Dhanurasana, Vajrasana, Ushtrasana, Shavasana poses can be therapeutic & stimulating and help fight Tamas. The body and mind are so occupied with the practice of these asanas that it's hard to brood.

NOTE
When teaching vigorous practices to students with depression, don't worry much about proper alignment as long as they aren't doing anything that might cause an injury. Its better to have them just do the practice and focus on the movement of the breath. These will clear all depression and will surely enlighten the life by rejuvenation and lightening the lamp of hopeful life.

PRANAYAMA
Regular practice of Pranayama increases the mental energy; develops thought-control and thought-culture. This calms the mind, makes the mind steady, reduces stress, alleviates anxiety & helps in concentration and meditation. By Pranayama, the mind gradually moves from the gross to the subtle. When some evil thought disturbs your mind, do Pranayama. The thought will leave you immediately. Pranayamas like Bhramari, Shitali, Shitkari, Kapalabhati, Nadi Sodhana can help in treatment of depression. Bhramari Pranayama helps in rejuvenating the brain and keeps the body active. Shitali, Shitkari Pranayama reduces the anger. Kapalabhati Pranayama makes the brain lighter. Nadi Sodhana Pranayama purifies the Nadis ;as a result the pranas are smooth & mind is peaceful.

MEDITATIONMeditation reduces stress, calms the mind, reduces negativity and creates a positive mental attitude. One should sit for meditation early morning, at noontime, in the evening and at night for 15 to 20 minutes. The patient should go on repeating to his mind “I am quite well, I am quite healthy, I am quite composed.” He should continue thinking that everything is beautiful & auspicious all around. Then everything will turn out beautiful, healthy, sound and happy all around.

SOME MORE SUGGESTIONS
· One should go for a long walk in the early morning hours in a cleaner environment.
· It is advisable to consume fresh vegetables, fresh juices of fresh fruits, sprouted grains & skimmed milk without cream. Drink lots of water daily.
· Eat at least three meals a day. Skipping meals promotes high stress and low energy. Eat protein with every meal. Eat complex carbohydrates such as brown rice.
· A study of good books, company of people of matured thought and positive thinking, company of people who can infuse faith, inspire and leave deep impression would be of much help.
· Consult a psychiatrist for timely advice and treatment in cases of acute depression.

AVOID
Tamsic thoughts, negative thinking, day dreaming, sexual thoughts, short breathing, wrong method of breathing, anger, worry, excessive happiness, excessive sorrow, spicy food, fried food, sugar, junk food, white flour, cookies, cake, caffeine alcohol, smoking & extreme sleeping habits. Alcohol can worsen depression, anxiety and sleep problems.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as “Courtesy Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: +919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com”