Children today are under a tremendous amount of stress from school, their environment, peer competition and expectations from the parents. Stress affects the way children learn and interact with their surroundings. It affects their health, well-being and confidence. Yoga creates the ultimate learning adventure while helping children de-stress and relax. Discovering yoga, breathing and relaxation techniques are such ‘treasures’ whose contribution in combating the daily wear and tear of this modern, fast paced, stressful life is something so valuable and enjoyable. Even a few minutes of time spent on this activity in a day can give immense positive results.
WHAT IS YOGA?
Yoga is the art and science of living, and is concerned with the evolution of mind and body. It is a form of complete education that can be used on all children because it develops physical stamina, emotional stability & intellectual and creative talents. It is a unified system for developing a total and balanced personality of the child.
WHAT IS BREATHING?
Pranayama or breathing techniques have a direct effect on the brain and emotions. Children can feel just as ‘stressed out’ as adults, particularly around examination time. The emotional stability gained through Pranayama frees mental and creative energies in a constructive way and the child exhibits more self-confidence, self-awareness and self control.
WHAT IS RELAXATION?
Relaxation reduces the stress of daily living experiences. It is an effective process for reducing child's stress and is specially helpful in building confidence for examinations, competitions etc. Techniques such as Yoganidra affect the physical, mental, emotional& creative aspects of a child. In doing this, we create an open, clear, quiet space & therefore we can train our mind to be calm, clear and focused. What greater gift can we give our children than the gift of inner peace?
PUTTING YOGA INTO PRACTICE
There is always a complaint from the teachers that the child does not understand what is taught to him. But practically, every kid understands as per his / her capacity and grasp. The ability to teach and the ability to learn / understand are two different issues. We need to make efforts to improve the child's memory and concentration. If the kids are taught Yoga at an early age, it would help in developing their concentration, memory, creativity and understanding level with a sense of playfulness, freedom and imagination. It is not sufficient by improving the teaching techniques alone. So give your child the gift that keeps him healthy and happy.
CHILDREN WHO PRACTICE YOGA…..
Develop strong, flexible and healthy bodies with increased height
Set a lifelong foundation for well-being
Foster creative expression, imagination
Improve focus, concentration& self-confidence
Cultivate self-esteem, setting patterns of success and achievement
Experience relaxed state of body and mind and sleep better
Cope with life stressors more effectively
Learn about anatomy and physiology
Discover a sense of awareness and respect for themselves, for others and the world around them
Very good for emotionally disturbed, destructive, hyperactive children
Following is one of the most dynamic & beautiful postures for children called Chakrasana, which is effective in increasing the height, memory power, concentration and reduces extra fat. I am sure that children are going to like this asana.
CHAKRASANA (THE WHEEL POSE)
‘Chakrasana’ is derived from the Sanskrit word ‘chakra’ or 'wheel'. It is a backward-bending posture in which the body nearly forms a circle. This stretches the entire body and stimulates all the energy centers within. It helps balance hormone levels, improves circulation, to the brain in particular, and stimulates the respiratory system. It helps alleviate common skin and eye problems.
HOW TO DO IT
Lie on the floor on your back. Keep your arms by your sides. Then bend your knees and bring your feet close to your buttocks. Your knees and feet should be apart. The distance between both legs is supposed to be a distance between the two shoulders
Raise your arms over your head and bend your elbows to place your palms on the floor beside your shoulders. Your fingers should point towards your body.
Arch your back to raise yourself, till the crown of your head supports your body.
Inhale and straighten your elbows and legs as much as you can. Slowly raise your head off the floor and then let it drop back so that it is raised in mid air between your arms. Breathe deeply as you hold this final position for as long as you are comfortable.
To return to the starting position, slowly lower your body till your head rests on the floor. Then rest your back and hips down. Straighten your legs and arms until you are lying flat on the floor.
This is one round. Practice up to 3 rounds. Then relax in Shavasana.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Thursday, March 27, 2008
Saturday, March 15, 2008
OBESITY AND SURYANAMASKAR
The dynamic series known as Surya Namaskara (Salutation to the Sun) is the best way to burn the calories and reduce weight. Surya Namaskara is full Yoga by itself. It tones up the whole body & has a unique influence on the endocrine, circulatory, respiratory, digestive and nervous system, helping to correct metabolic imbalances that cause and perpetuate obesity. Being a dynamic practice, it is also an excellent exercise equated to cycling, jogging, or swimming. Practiced daily, it will not only help you in reducing weight but will bring flexibility to your spine and joints. It will rejuvenate you & bring in beauty and longevity. It is best done while the stomach is empty.
The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing.
METHOD OF PERFORMING SURYANAMASKARA
Position of Readiness:
Stand erect near the top of the mat with both the feet together, arms are at your sides, fingers together, legs straight and start.
1. Namaskarasana (Prayer Pose)
Bring the palms together in prayer position in the middle of your chest where heart is located; make sure your weight is evenly distributed.
Let the breathing be normal.
2. Hastottanasana (Raised Arms Pose)
Breathe in deeply.
Extend both the hands forward & then above the head.
When both hands reach near both ears on the sides of the head, arch back from the waist, as far as you can go, pushing the hips out, legs straight.
By the time you have stretched your arm, you should go on inhaling the breath.
Do not bend the arms from the elbows.
Do not bend the head on the backward side before both the hands are positioned on the side of the head. This is because the centre of the body is situated in the head. If head bends towards the back earlier, the centre will go eccentric and there are chances of getting toppled over. Hence, understand the instructions carefully and bend the head only when it is in the centre of both the hands.
3. Hastapadasana (Hand to Foot Pose)
· With both the hands remaining in Namaskara position, stand straight
· Breathe out.
· Bend forward at the waist with your head & go on releasing the breath.
· Once you reach down, separate the hands, place them down on the floor on both the sides of the feet.
· By the time your hands touch the ground, you should complete exhaling.
· Knees should remain straight & try to touch the forehead with the knees. If you are not that flexible, then just do the best you can.
This type of position is not easily possible in the beginning. Do not get disheartened. Bend your knees if necessary. Make efforts but do not overstrain. Try to perform the pose as well as possible.
4. Ashwasanchalanasana (Lunge / Equestrian pose)
Lower your hips and move the right leg away from the body in a wide backward step.
Let the right knee touch the ground.
The toes of right leg should be touching the ground, heel should be on top.
Left knee should come near the chest, and should be between the two hands and pointing upward.
Now breathe in.
Look up and arch back by lifting your chin up.
5. Dandasana (Plank Pose)
Hold the breath in.
Bring the other leg back and put it alongside the right leg.
Both the knees should be straight, up & off the floor. Back also should be straight.
The weight of the whole body will be supported on both the hands and the toes of the feet.
The whole body should remain in one line parallel to the floor and look at ground between the hands as you are in push-up position.
6. Sashtanga Namaskara asana (Salute with Eight Parts)
Now exhale.
Put your knees, chest and forehead to the floor, keeping your hips slightly off the floor and your toes curled inward.
Both the hands should be on both sides of the chest and should be parallel to each other; the elbows should be pointing upward.
7. Bhujangasana (Cobra Pose)
Now keep the hips also down to the floor; the body position is absolutely straight & flat on the floor.
If your hands are not under the chest, adjust them & keep them directly under the chest, keep the elbows half bent & parallel to the ground.
Breathe in deeply.
Equally, share the weight of the body on both the hands and raise forehead, head and chest up to the navel by bending the head backward.
Do not straighten the arms. Elbows should be half bent and touching the body.
Keep the fingers and the thumbs of both the hands pointing outward; palms should be resting fully on the ground and your toes curled under.
8. Parvatasana (Mountain Pose)
Now exhale.
Share your weight on the palms of both the hands and on the toes of the feet, raise the knees, back, buttocks and chest into an inverted 'V' shape, forming an upward arch.
Keep the head in between both the arms, push the body little more backwards and up so that both the heels of the feet could touch the ground.
Hereafter numbers 9, 10, 11 and 12 Asanas are repetition of Asanas Nos. 4, 3, 2, and 1 respectively.
9. Ashvasanchalanasana (Lunge / Equestrian pose)
Remember the leg, which was drawn backward in the 4th position. Yes, that was the right leg. Allow right leg to remain straight backward.
Now taking a wide forward step bring the left leg in between both the hands. The right knee should touch the ground. Left knee should remain in between both the hands.
Inhale.
Look up and arch back.
10. Hastapadasana (Hand to Foot Pose)
Exhale.
Bring the right foot forward in line with the left foot and bend down from the waist. Knees should remain straight.
Both the hands should be on both the sides of the feet as in position 3.
Try to bring the forehead closer to knees without excess strain.
11.Hastottanasana (Raised Arms Pose)
Now here without changing the position, first bring both hands together in prayer position again, head lying in between the arms.
Inhale.
Come up while extending your arms forward, up, over your head then bend back slowly with feet together from the waist, as in position 2.
Initially assume standing position with head and legs in a straight line and then bend with the hands and head behind ensuring that knees and elbows do not bend.
12. Namaskarasana (Prayer Pose)
Now exhale.
Return to the first position (standing position) with palms together in the middle of your chest in pose of Namaskara.
Then bring the arms down by the sides.
This constitutes one Surya Namaskara. One round of Surya Namaskara consists of two sequences, the first leading with the right leg (in position 4) and the second leading with the left leg. With each Surya Namaskara keep alternating your legs.
GUIDELINES
Keep your hands in one place from positions 3 to 10 and try to co-ordinate your movements with your breathing.
Start by practicing four rounds and gradually build up to twelve rounds.
Irrespective of the number of rounds you are performing, it is a must to do Shavasana after that.
People with medical conditions such as high blood pressure, coronary heart diseases, hernia or back problem should check with the doctor & practice Surya Namaskara with guidance from qualified & experienced yoga experts.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
The Sun Salutation is a graceful sequence of twelve positions performed as one continuous exercise. Each position counteracts the one before, stretching the body in a different way and alternately expanding and contracting the chest to regulate the breathing.
METHOD OF PERFORMING SURYANAMASKARA
Position of Readiness:
Stand erect near the top of the mat with both the feet together, arms are at your sides, fingers together, legs straight and start.
1. Namaskarasana (Prayer Pose)
Bring the palms together in prayer position in the middle of your chest where heart is located; make sure your weight is evenly distributed.
Let the breathing be normal.
2. Hastottanasana (Raised Arms Pose)
Breathe in deeply.
Extend both the hands forward & then above the head.
When both hands reach near both ears on the sides of the head, arch back from the waist, as far as you can go, pushing the hips out, legs straight.
By the time you have stretched your arm, you should go on inhaling the breath.
Do not bend the arms from the elbows.
Do not bend the head on the backward side before both the hands are positioned on the side of the head. This is because the centre of the body is situated in the head. If head bends towards the back earlier, the centre will go eccentric and there are chances of getting toppled over. Hence, understand the instructions carefully and bend the head only when it is in the centre of both the hands.
3. Hastapadasana (Hand to Foot Pose)
· With both the hands remaining in Namaskara position, stand straight
· Breathe out.
· Bend forward at the waist with your head & go on releasing the breath.
· Once you reach down, separate the hands, place them down on the floor on both the sides of the feet.
· By the time your hands touch the ground, you should complete exhaling.
· Knees should remain straight & try to touch the forehead with the knees. If you are not that flexible, then just do the best you can.
This type of position is not easily possible in the beginning. Do not get disheartened. Bend your knees if necessary. Make efforts but do not overstrain. Try to perform the pose as well as possible.
4. Ashwasanchalanasana (Lunge / Equestrian pose)
Lower your hips and move the right leg away from the body in a wide backward step.
Let the right knee touch the ground.
The toes of right leg should be touching the ground, heel should be on top.
Left knee should come near the chest, and should be between the two hands and pointing upward.
Now breathe in.
Look up and arch back by lifting your chin up.
5. Dandasana (Plank Pose)
Hold the breath in.
Bring the other leg back and put it alongside the right leg.
Both the knees should be straight, up & off the floor. Back also should be straight.
The weight of the whole body will be supported on both the hands and the toes of the feet.
The whole body should remain in one line parallel to the floor and look at ground between the hands as you are in push-up position.
6. Sashtanga Namaskara asana (Salute with Eight Parts)
Now exhale.
Put your knees, chest and forehead to the floor, keeping your hips slightly off the floor and your toes curled inward.
Both the hands should be on both sides of the chest and should be parallel to each other; the elbows should be pointing upward.
7. Bhujangasana (Cobra Pose)
Now keep the hips also down to the floor; the body position is absolutely straight & flat on the floor.
If your hands are not under the chest, adjust them & keep them directly under the chest, keep the elbows half bent & parallel to the ground.
Breathe in deeply.
Equally, share the weight of the body on both the hands and raise forehead, head and chest up to the navel by bending the head backward.
Do not straighten the arms. Elbows should be half bent and touching the body.
Keep the fingers and the thumbs of both the hands pointing outward; palms should be resting fully on the ground and your toes curled under.
8. Parvatasana (Mountain Pose)
Now exhale.
Share your weight on the palms of both the hands and on the toes of the feet, raise the knees, back, buttocks and chest into an inverted 'V' shape, forming an upward arch.
Keep the head in between both the arms, push the body little more backwards and up so that both the heels of the feet could touch the ground.
Hereafter numbers 9, 10, 11 and 12 Asanas are repetition of Asanas Nos. 4, 3, 2, and 1 respectively.
9. Ashvasanchalanasana (Lunge / Equestrian pose)
Remember the leg, which was drawn backward in the 4th position. Yes, that was the right leg. Allow right leg to remain straight backward.
Now taking a wide forward step bring the left leg in between both the hands. The right knee should touch the ground. Left knee should remain in between both the hands.
Inhale.
Look up and arch back.
10. Hastapadasana (Hand to Foot Pose)
Exhale.
Bring the right foot forward in line with the left foot and bend down from the waist. Knees should remain straight.
Both the hands should be on both the sides of the feet as in position 3.
Try to bring the forehead closer to knees without excess strain.
11.Hastottanasana (Raised Arms Pose)
Now here without changing the position, first bring both hands together in prayer position again, head lying in between the arms.
Inhale.
Come up while extending your arms forward, up, over your head then bend back slowly with feet together from the waist, as in position 2.
Initially assume standing position with head and legs in a straight line and then bend with the hands and head behind ensuring that knees and elbows do not bend.
12. Namaskarasana (Prayer Pose)
Now exhale.
Return to the first position (standing position) with palms together in the middle of your chest in pose of Namaskara.
Then bring the arms down by the sides.
This constitutes one Surya Namaskara. One round of Surya Namaskara consists of two sequences, the first leading with the right leg (in position 4) and the second leading with the left leg. With each Surya Namaskara keep alternating your legs.
GUIDELINES
Keep your hands in one place from positions 3 to 10 and try to co-ordinate your movements with your breathing.
Start by practicing four rounds and gradually build up to twelve rounds.
Irrespective of the number of rounds you are performing, it is a must to do Shavasana after that.
People with medical conditions such as high blood pressure, coronary heart diseases, hernia or back problem should check with the doctor & practice Surya Namaskara with guidance from qualified & experienced yoga experts.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Saturday, March 8, 2008
IMPORTANCE OF BELLY BREATHING
Respiratory system works with and without our will. The whole system has special types of muscles and nervous system. It works by voluntary and involuntary muscles. There are nine openings in the body. They are two ears, two nasal openings, two eyes, mouth and openings for urination and for passing stool. The nose is the major entrance out of these nine openings. Though respiration is the main and essential process, we are very careless about the same. Most of the people take breath through their mouth which is incorrect. In the same way if the breathing is done by nose and if only the upper part of the lungs are filled up, it would be improper & is known as shallow breathing. Due to shallow breathing, less oxygen is obtained. Therefore it is necessary that we breathe by nose but it should reach upto the belly. If it is learnt or taught from very young age, it will prove as a blessing .
THE EFFECTS OF SHALLOW BREATHING
This is a very uneconomical way of breathing as it uses more muscle power than the deeper and more relaxed abdominal breathing. As the age advances, the deep breathing becomes shallow and it is restricted upto upper part of the lungs only. Due to this, the lungs may get exhausted and necessary oxygen may not be obtained. The pressure may be felt on the heart. The heart has to strain more to provide necessary blood circulation to the whole body. These are interrelated complex sufferings.
Due to this stressful condition of the heart, there are possibilities of occurrence of diseases of kidney, brain or liver. People who use chest breathing take more breaths per minute and therefore receive less oxygen and get rid of lesser waste products.
BREATHING IS IMORTANT FOR TWO REASONS
Our bodies need a lot of oxygen to function properly. The air (containing oxygen) that we breathe into our lungs is transferred into our blood, which travels around our body delivering oxygen to our brain, organs and all other parts of our body. It affects the nervous system, the heart, the digestive system, muscles, sleep, energy levels, concentration and memory and much more.
Breathing is also our largest system for waste removal. 70% of the waste products produced in our body are supposed to be removed via breathing. 30% is removed via the skin and only 10% remains for the kidneys and the digestive system. Just prior to completing the breath’s cycle, we exhale (the out-breath) and get rid of the by-product called carbon dioxide. Then the cycle begins again.
CHILDHOOD BREATHING / BELLY BREATHING
Abdominal breathing is also known as Back to the Childhood Breathing. Observe the children playing or sleeping in a small cradle. The belly moves up and down with deep and low inhalation and exhalation. We have to do breathing like children only. It is necessary and essential for respiration. Distend the belly during inhalation and pull it in during exhalation. This type of breathing requires less energy than chest or upper lung breathing and the oxygen/carbon dioxide change is greater during this type of breathing.
HOW TO DO IT
Lie down straight on the ground with face upwards, bend the legs at knees.
Keep distance between the legs, hands by the side of the body and palms facing upward
Close the eyes and concentrate at the navel, observe your natural breath.
You will notice that your stomach is moving up & down with each breath.
As you inhale, it is rising & as you exhale, it is falling.
If it is not so then purposely try to do it.
Now begin to deepen, lengthen and extend this movement consciously.
While inhaling, let the abdomen rise to its limit and at exhalation let it fall completely.
Keep watch on each breath.
Do this practice 10-12 times
BENEFITS
Improves focus and concentration
Increases memory
Reduces anxiety, stress & tension
Helps manage stress
Sleep is more sound
Builds stamina
Lowers heart rate and blood pressure
Very good for Asthma patients
Start practising it today and just now. Ask the children to do it without fail. There will be a great improvement in the state of physical & mental wellbeing
In case of any queries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
THE EFFECTS OF SHALLOW BREATHING
This is a very uneconomical way of breathing as it uses more muscle power than the deeper and more relaxed abdominal breathing. As the age advances, the deep breathing becomes shallow and it is restricted upto upper part of the lungs only. Due to this, the lungs may get exhausted and necessary oxygen may not be obtained. The pressure may be felt on the heart. The heart has to strain more to provide necessary blood circulation to the whole body. These are interrelated complex sufferings.
Due to this stressful condition of the heart, there are possibilities of occurrence of diseases of kidney, brain or liver. People who use chest breathing take more breaths per minute and therefore receive less oxygen and get rid of lesser waste products.
BREATHING IS IMORTANT FOR TWO REASONS
Our bodies need a lot of oxygen to function properly. The air (containing oxygen) that we breathe into our lungs is transferred into our blood, which travels around our body delivering oxygen to our brain, organs and all other parts of our body. It affects the nervous system, the heart, the digestive system, muscles, sleep, energy levels, concentration and memory and much more.
Breathing is also our largest system for waste removal. 70% of the waste products produced in our body are supposed to be removed via breathing. 30% is removed via the skin and only 10% remains for the kidneys and the digestive system. Just prior to completing the breath’s cycle, we exhale (the out-breath) and get rid of the by-product called carbon dioxide. Then the cycle begins again.
CHILDHOOD BREATHING / BELLY BREATHING
Abdominal breathing is also known as Back to the Childhood Breathing. Observe the children playing or sleeping in a small cradle. The belly moves up and down with deep and low inhalation and exhalation. We have to do breathing like children only. It is necessary and essential for respiration. Distend the belly during inhalation and pull it in during exhalation. This type of breathing requires less energy than chest or upper lung breathing and the oxygen/carbon dioxide change is greater during this type of breathing.
HOW TO DO IT
Lie down straight on the ground with face upwards, bend the legs at knees.
Keep distance between the legs, hands by the side of the body and palms facing upward
Close the eyes and concentrate at the navel, observe your natural breath.
You will notice that your stomach is moving up & down with each breath.
As you inhale, it is rising & as you exhale, it is falling.
If it is not so then purposely try to do it.
Now begin to deepen, lengthen and extend this movement consciously.
While inhaling, let the abdomen rise to its limit and at exhalation let it fall completely.
Keep watch on each breath.
Do this practice 10-12 times
BENEFITS
Improves focus and concentration
Increases memory
Reduces anxiety, stress & tension
Helps manage stress
Sleep is more sound
Builds stamina
Lowers heart rate and blood pressure
Very good for Asthma patients
Start practising it today and just now. Ask the children to do it without fail. There will be a great improvement in the state of physical & mental wellbeing
In case of any queries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Tuesday, March 4, 2008
YOGA – MATSYASANA (FISH POSE)
DESCRIPITION
The word matsya means fish. This posture is dedicated to Matsya, the Fish, the incarnation of the Hindu God Vishnu, the source of maintainer of the Universe and of all things. It is related that once upon a time the whole earth had become corrupt and was about to be overwhelmed by a Universal Flood. Lord Vishnu assumed the form of a fish to save the world from the Flood.
This posture fills the lungs with air and increases lung capacity, just as a fish fills its gills with air. It is excellent for floating in water. The position of the legs changes the centre of gravity, which means the head can be held above the water facilitating respiration. As the body is compact and rigid, it is able to float with less effort.
Matsyasana is a lying (supine) pose, and gives a backward stretch to the cervical, thoracic and lumbar regions of the spine and expands the chest fully. It is a counter posture of Sarvangasana. Those who are forbidden to perform Sarvangasana (the Shoulderstand), can perform this particular posture, especially, those who are suffering from cervical Spondylosis. For them Matsyasana is boon. It can be performed by sitting in Padmasana, Vajrasana or with the legs straight position. In all the three alternate poses of Matsyasana, the crown of the head will touch the ground.
TECHNIQUE 1
Sit in Padmasana pose.
Slowly take the help of your elbows, lie down on your back completely.
Place the hands down beside the head, fingers pointing towards the shoulders.
Taking the help of your hands, inhale, lift the chest slightly, tilt the head backward and place the top of the head on the ground.
Deepen the arch by lifting the chest & neck up.
Catch hold of your big toes with the index and middle fingers making a ring with the thumb.
Place the elbows on the floor, knees must be on the floor.
Hold the position as long as it is comfortable and continue normal breathing.
When done, release the toes, taking the help of your hands straighten your head.
With the support of your elbows sit up in Padmasana. Then lie down & relax in Shavasana.
TECHNIQUE 2
This variation is in Vajrasana position & follows the same technique as described above except for the position of the hands which should be placed on the thighs.
TECHNIQUE 3
This simple variation of Matsyasana can be done by the young as well as the elderly people without any worry and will give all the advantages of traditional Matsyasana.
Lie on your back on the floor with your knees bent, feet on the floor.
Inhale, lift your hips slightly off the floor, and put your hands under your tailbone with your palms facing the floor, your thumbs touching each other.
Then rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms and elbows under the spine properly.
While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward and place the top of the head on the floor.
Deepen the arch by lifting the chest up.
Your weight should rest on your elbows. There should be a minimal amount of weight on your head.
Breathe normally all the while, keeping your legs and lower torso relaxed.
To come out of the pose, exhale, lift your head and place it gently back down, then release the arms.
BEGINNERS' TIP
Beginners, sometimes, strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor or put a thickly folded blanket under the back of your head.
People suffering from heart disease, hernia, any spinal problems or pregnant women should practice this asana under the guidance of an expert.
BENEFITS
According to a traditional text, Matsyasana is considered as the destroyer of all diseases.
Blood circulation is increased as your cervical, thoracic and lumber regions are stretched. Your back muscles are also strengthened. It is beneficial to those suffering from cervical Spondylitis problem, neck pain and stiffness.
As your chest is expanded, the capacity of your lungs increases and breathing becomes easier. It is good for asthma and bronchitis.
This is helpful for swimmers who can then hold their breath under water for longer periods.
Pressure on the neck also works on the thyroid gland and the parathyroid gland (which regulates the level of calcium in the body). Metabolism balances and immune system is boosted.
Most of abdominal and stomach problems are also corrected as your intestines and abdominal muscles are stretched and toned. It is good in constipation & for bleeding piles.
The pressure on your neck stimulates the energy centre that regulates the voice thus improving voice quality.
It tones the nervous system, the pelvic organs and the nerves connected with the sexual functions. It also helps prevent and remove disorders of the reproductive system.
Please remember that no practice can be adequately learnt from a book or written instructions. When you are doing any asanas first time, these should be done under the guidance of a Guru or a qualified yoga instructor.
The word matsya means fish. This posture is dedicated to Matsya, the Fish, the incarnation of the Hindu God Vishnu, the source of maintainer of the Universe and of all things. It is related that once upon a time the whole earth had become corrupt and was about to be overwhelmed by a Universal Flood. Lord Vishnu assumed the form of a fish to save the world from the Flood.
This posture fills the lungs with air and increases lung capacity, just as a fish fills its gills with air. It is excellent for floating in water. The position of the legs changes the centre of gravity, which means the head can be held above the water facilitating respiration. As the body is compact and rigid, it is able to float with less effort.
Matsyasana is a lying (supine) pose, and gives a backward stretch to the cervical, thoracic and lumbar regions of the spine and expands the chest fully. It is a counter posture of Sarvangasana. Those who are forbidden to perform Sarvangasana (the Shoulderstand), can perform this particular posture, especially, those who are suffering from cervical Spondylosis. For them Matsyasana is boon. It can be performed by sitting in Padmasana, Vajrasana or with the legs straight position. In all the three alternate poses of Matsyasana, the crown of the head will touch the ground.
TECHNIQUE 1
Sit in Padmasana pose.
Slowly take the help of your elbows, lie down on your back completely.
Place the hands down beside the head, fingers pointing towards the shoulders.
Taking the help of your hands, inhale, lift the chest slightly, tilt the head backward and place the top of the head on the ground.
Deepen the arch by lifting the chest & neck up.
Catch hold of your big toes with the index and middle fingers making a ring with the thumb.
Place the elbows on the floor, knees must be on the floor.
Hold the position as long as it is comfortable and continue normal breathing.
When done, release the toes, taking the help of your hands straighten your head.
With the support of your elbows sit up in Padmasana. Then lie down & relax in Shavasana.
TECHNIQUE 2
This variation is in Vajrasana position & follows the same technique as described above except for the position of the hands which should be placed on the thighs.
TECHNIQUE 3
This simple variation of Matsyasana can be done by the young as well as the elderly people without any worry and will give all the advantages of traditional Matsyasana.
Lie on your back on the floor with your knees bent, feet on the floor.
Inhale, lift your hips slightly off the floor, and put your hands under your tailbone with your palms facing the floor, your thumbs touching each other.
Then rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms and elbows under the spine properly.
While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward and place the top of the head on the floor.
Deepen the arch by lifting the chest up.
Your weight should rest on your elbows. There should be a minimal amount of weight on your head.
Breathe normally all the while, keeping your legs and lower torso relaxed.
To come out of the pose, exhale, lift your head and place it gently back down, then release the arms.
BEGINNERS' TIP
Beginners, sometimes, strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor or put a thickly folded blanket under the back of your head.
People suffering from heart disease, hernia, any spinal problems or pregnant women should practice this asana under the guidance of an expert.
BENEFITS
According to a traditional text, Matsyasana is considered as the destroyer of all diseases.
Blood circulation is increased as your cervical, thoracic and lumber regions are stretched. Your back muscles are also strengthened. It is beneficial to those suffering from cervical Spondylitis problem, neck pain and stiffness.
As your chest is expanded, the capacity of your lungs increases and breathing becomes easier. It is good for asthma and bronchitis.
This is helpful for swimmers who can then hold their breath under water for longer periods.
Pressure on the neck also works on the thyroid gland and the parathyroid gland (which regulates the level of calcium in the body). Metabolism balances and immune system is boosted.
Most of abdominal and stomach problems are also corrected as your intestines and abdominal muscles are stretched and toned. It is good in constipation & for bleeding piles.
The pressure on your neck stimulates the energy centre that regulates the voice thus improving voice quality.
It tones the nervous system, the pelvic organs and the nerves connected with the sexual functions. It also helps prevent and remove disorders of the reproductive system.
Please remember that no practice can be adequately learnt from a book or written instructions. When you are doing any asanas first time, these should be done under the guidance of a Guru or a qualified yoga instructor.
Saturday, March 1, 2008
YOGA AND OUR EYES
Eyes are the pearls of life. Taking care of them is our prime duty. In our body, our eyes are the only fully developed sensory organs. Our eyes require care and protection. They also require attention and precautions when sun is shining very brightly or when the eyes are engaged in some work for a long time. Every four to six months or minimum once a year, eyes should be got checked for their visual capacity. It is very important especially for the children. With the correct eye care program, that includes eye exercises, proper diet and supplementation; you can significantly affect and even improve your vision.
CAUSES OF EYE STRAIN:
Reading in poor light or in a lying down position, reading or writing in a moving train, plane, car or bus, watching television for too long or working at a computer for long hours, causes stress on the eyes and contracts the eye muscles. This leads to deteriorating eyesight or pain in the eyes.
SOLUTION:
For all eye problems, splash fresh & clean water on your eyes.
Do eye exercises to tone your eyes. Remove your glasses or contact lenses while exercising.
Other recommended Yoga exercises are Shirsasana, Sarvangasana, Vipritkarni Mudra. The eyes obtain tremendous power by practising these asanas.
Regular practice of Bhramari, Aumkar, and Alternate nostril breath can also perfuse the eyes with plenty of blood flow.
Constipation also affects our eyes. Therefore, it is essential that bowels get cleaned fully everyday. For this practise Yogamudra, Vajrasana (after the meals) & Shitali Pranayama in morning and evening.
Practice of Jalnetikriya can balanced the breathing system of the nose.
Practice of deep breathing and meditation also can give rest to the eyes and increase its working capacity.
Practice of concentration or Trataka by sitting in front of a flame also gives special strength to working system to the eyes.
PROTECTION BY YOGA:
THE EYE EXERCISE
This exercise helps to get over eyestrain and tension. Vision will get better and clearer as the ophthalmic or eye nerves receive a richer supply of blood.
Sit comfortably with your back and neck straight but not stiff. Now do the following:
Move the eyeball up and down in a vertical axis.
Move the eyes parallel to the floor in a straight line from right to left and left to right.
Move the eyes diagonally from left up, right down. Now reverse the sequence with right up & left down 5 times.
Move the eyes in a semi half circle upward from right to left and left to right.
Move the eyes in the downward half circle from right to left, left to right.
Turn the eyes round clockwise 4 times. Then do the same anti- clockwise.
Now stretch the right arm forward, raise the index finger up, and fix the eyes on the nail of the finger or just beyond the nail. Slowly draw the finger near the face where you can see it clearly but keep your attention at the nail of the finger without blinking. While focusing your attention at the nail you will find you are not seeing one finger but two. Hence in this exercise eyes become eccentric. One finger will be the main finger, which is real and the other will be an optical illusion. This is one round. Then do it again 3 to 4imes.
In the end, blink your eyes several times. Rub the hands vigoursly and do palming to the eyes. Repeat palming 3 times.
NOTE:
In all the above exercises, head must remain totally still.
Give rest to the eyes by keeping them closed for 10 to 12 seconds between each process.
CAUSES OF EYE STRAIN:
Reading in poor light or in a lying down position, reading or writing in a moving train, plane, car or bus, watching television for too long or working at a computer for long hours, causes stress on the eyes and contracts the eye muscles. This leads to deteriorating eyesight or pain in the eyes.
SOLUTION:
For all eye problems, splash fresh & clean water on your eyes.
Do eye exercises to tone your eyes. Remove your glasses or contact lenses while exercising.
Other recommended Yoga exercises are Shirsasana, Sarvangasana, Vipritkarni Mudra. The eyes obtain tremendous power by practising these asanas.
Regular practice of Bhramari, Aumkar, and Alternate nostril breath can also perfuse the eyes with plenty of blood flow.
Constipation also affects our eyes. Therefore, it is essential that bowels get cleaned fully everyday. For this practise Yogamudra, Vajrasana (after the meals) & Shitali Pranayama in morning and evening.
Practice of Jalnetikriya can balanced the breathing system of the nose.
Practice of deep breathing and meditation also can give rest to the eyes and increase its working capacity.
Practice of concentration or Trataka by sitting in front of a flame also gives special strength to working system to the eyes.
PROTECTION BY YOGA:
THE EYE EXERCISE
This exercise helps to get over eyestrain and tension. Vision will get better and clearer as the ophthalmic or eye nerves receive a richer supply of blood.
Sit comfortably with your back and neck straight but not stiff. Now do the following:
Move the eyeball up and down in a vertical axis.
Move the eyes parallel to the floor in a straight line from right to left and left to right.
Move the eyes diagonally from left up, right down. Now reverse the sequence with right up & left down 5 times.
Move the eyes in a semi half circle upward from right to left and left to right.
Move the eyes in the downward half circle from right to left, left to right.
Turn the eyes round clockwise 4 times. Then do the same anti- clockwise.
Now stretch the right arm forward, raise the index finger up, and fix the eyes on the nail of the finger or just beyond the nail. Slowly draw the finger near the face where you can see it clearly but keep your attention at the nail of the finger without blinking. While focusing your attention at the nail you will find you are not seeing one finger but two. Hence in this exercise eyes become eccentric. One finger will be the main finger, which is real and the other will be an optical illusion. This is one round. Then do it again 3 to 4imes.
In the end, blink your eyes several times. Rub the hands vigoursly and do palming to the eyes. Repeat palming 3 times.
NOTE:
In all the above exercises, head must remain totally still.
Give rest to the eyes by keeping them closed for 10 to 12 seconds between each process.
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