THE MEANING OF SWARA YOGA
The act of breathing is called “Swara”. The Sanskrit word Swara means the sound of one's own breath. Yoga means union. Therefore, Swarayoga is the union of different vibrations of breath that alter our psycho-physiological activity. It is a systematic practice of the observation of the breath flow through the nostrils in relation to the time of day, the position of the moon, sun, planets, seasons and the play of five basic elements earth, water, fire, air and space with the physical, mental and emotional conditions of the practising individual. Swara breathing is a process, which can be manipulated and controlled whenever you want to. It helps us to understand how to maximise our potential, control moods, heal ailments and be attuned to the cosmic rhythm.
TYPES OF SWARA
There are three main Swaras. These are known as Chander Swar (Ida Naddi), Surya Swar (Pingala Naddi), Shoonya Swar (Sushumna Naddi). These three Naddis operate alternately for certain duration of time because the flow of breath changes every hour or every hour and twenty minutes. If either swara predominates for too long it is a sign of warning that one of the branches of the autonomic nervous system is being over stressed and only one of the brain hemispheres is being fully utilized. The co-ordination of these three Naddis gives health, strength, mental peace and long life - and clear the way for the spiritual growth. Once this understanding takes place, the breathing pattern can be altered at will to make the life harmonious and balanced. Let us have some basic understanding of three Swaras or Nadies through Swarayoga.
CHANDER SWAR OR IDA NADDI
The left nostril is called Chander Swar & is connected to the Ida network of Naddis. The word Naddi literally means 'flow' or 'current’. These Naddis are creative energy channels of conscious energy. Ida Naddi is ruled by the Moon & is associated with mental activities, parasympathetic nervous system and relaxation. Ida Naddi, which is the feminine, is associated with the right hemisphere of the brain and controls the left side of the body. When Ida is flowing, the breath will be more in the left nostril. It indicates that the mental energy is dominant. The mind is passive, cool, introverted and any kind of mental work can be undertaken. It is like nectar and gives strength and nourishment to the soul and the body.
SURYA SWARA OR PINGALA NADDI
The right nostril is called Surya Swar and is connected to the Pingala network of Naddis. Pingala Naddi is ruled by the Sun & is associated with Pranic activities (physical activities), sympathetic nervous system and stress. Pingala Naddi, which is the masculine, is associated with the left hemisphere of the brain and controls the right side of the body. When Pingala is flowing, the breath will be more in the right nostril. It indicates that the vital energy is dominant. The mind is active, extroverted, & any kind of physical work can be undertaken. It is responsible for the growth of the body.
SHOONYA SWARA OR SUSHUMNA NADDI
When Ida and Pingala Naddis flow together then the main channel The Third Swara or Shoonya Swara is stimulated. It is called Sushumna Naddi. It is located at the base of the spine & it travels directly up through the spinal cord. Sushumna unites both Ida & Pingala at the eyebrow centre in the region of medulla oblongata. When both nostrils flow together, both hemispheres operate in unison. The physical organs & mental organs function simultaneously & it indicates that the mind is blissful, calm, pure, balanced & the spiritual energy is in power & time is good for concentration, meditation, and worship. In subtle body terms the Sushumna Naddi is the path to enlightenment.
PRINCIPLE OF FLOW OF THE SWARA The first 14 days from the new moon to the full moon is called bright fortnight. On the 15th tithi (date) the moon is full, this is called Poornima. The next 14 days between the full moon to the new moon is called darker fortnight. On the 15th tithi (date) there is no moon & this is called Amavasya.
In Swara cycle, during bright fortnight (Poornima) Chandra Naddi (Ida) becomes active at sunrise on days 1, 2, 3, 7, 8, 9, 13, 14, 15. Throughout the day Ida & Pingala function alternately in 60-90 minutes cycles. At sunset, Surya Naddi begins to function on the same days. On days, 4, 5, 6,10,11,12 the Surya Naddi flows at sunrise and Chadnra Naddi at sunset.
During darker fortnight (Amavasya) Surya Naddi (Pingala) becomes active at sunrise on days 16, 17, 18, 22, 23, 24, 28, 29, 30. Throughout the day Pingala & Ida, function alternately in 60-90 minutes cycles. At sunset, Chandra Nadi begins to function on the same days. On days, 19, 20, 21, 25, 26, 27 the Chandra Naddi flows at sunrise and Surya Naddi at sunset. It goes on up to full moon.
SEE TABLE
Days
Bright fortnight
Sunrise Swara
Sunset Swara
1, 2, 3, 7, 8, 9, 13, 14, 15
ShuklaPaksh Poornima
Ida (left swara)
Pingala(right swara)
4, 5,6,10,11,12
Pingala(right swara)
Ida (left swara)
Days
Dark fortnight
Sunrise Swara
Sunset Swara
16, 17, 18, 22, 23, 24, 28, 29, 30
Krishna Paksh Amavasya
Pingala(right swara)
Ida (left swara)
19, 20, 21,25,26,27
Ida (left swara)
Pingala(right swara)
HOW TO CHECK THE SWARA
We breathe continuously 24 hours a day either consciously or unconsciously.
If you observe the breath consciously, you will notice that at any given time, we only breathe through one nostril and only sometimes we breathe through both the nostrils. You can check this for yourself right now by exhaling into the palm of the right hand and you will feel a stronger current flow from the open nostril. If you are still unsure, then close one nostril and breathe out through the other. Then do the same with the other nostril. You will feel the difference between the flows of these two exhalations. The deeper sound indicates the open nostril, the higher pitch indicates the close nostril. The dominant nostril changes on its own accord every hour or every hour and twenty minutes. Sometimes both nostrils flow equally, and then you can’t differentiate whether the right or left is predominating. This is the flow of the Third Swara (Sushmana Naddi).
RESULTS ON PHYSICAL, EMOTIONAL & MENTAL STATE
If Ida Naddi is flowing and there is physical work to be done, it is possible to redirect the flow of the breath to Pingala Naddi to obtain the necessary energy. On the other hand, if study or mental work is required, one can redirect the flow of the breath to Ida Naddi to obtain the necessary energy.
To cure the common cold, sinusitis, asthma, indigestion, block the left nostril & breathe through the right nostril 21 times. Also sleeping on the left side gives relief as it activates the right nostril.
To cure acidity, hypertension, headache, stress, diabetes and fever, block the right nostril & breathe through the left nostril 21 times. Also sleeping on the right side gives relief as it activates the left nostril.
READUSTING THE SWARAS
In everyday life, one of these Naddis is always dominant. When there is a disturbance in the natural cycle, and the proper nostril does not open, body chemistry becomes disturbed thus affecting physical, emotional & mental state. Changing the breath affects the prevention of disease. The simple act of changing the breath from one nostril to the other reverses brain hemisphere dominance & altering chemical reactions taking place throughout the organism. This has an impact on personality, behaviour and health issues.
SwaraYoga advises changing of the active nostril at the first sign of any physical, emotional or mental disturbance. Just breathe through the more congested nostril. It prevents worsening of the symptoms and promotes rapid recovery.
Sleeping on the left side opens the right nostril, while sleeping on the right side opens the flow through the left nostril. Putting a small cushion under the armpit and pressing it with your bodyweight will help you further.
Inhalation through the active nostril and exhalation through the inactive nostril helps to change the dominance.
Lie down on the same side of the active nostril.
Cold water or hot water bath helps to change the dominant nostril.
In order to maintain balance and harmony of body, mind, and prana, the practice Naddi Shodhana Pranayama (alternate-nostril breath) is considered very helpful. It helps in balancing the flow of the breath and re-establishes the natural nasal cycle. It also brings regularity in the inner body system and develops complete control over all pranic and mental activities.
NADI SHODHANA PRANAYAMA
Sit in a comfortable position steadily. Keep the palm of the right hand facing the face. Bend the first two fingers next to the thumb inside. Now put the right thumb on the right nostril and last two fingers of the same hand should be used to press the left nostril. Remember, for the practice of this Pranayama always start & finish the breathing from the left nostril.
TECHNIQUE
1. Breathe in through the left nostril. Close the left nostril with the ring & little fingers and breathe out through the right nostril.
2. Breathe in through the right nostril. Close the right nostril with the thumb & breathe out through the left nostril.
3. This completes one round of Nadi Shodhana.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Friday, April 18, 2008
Wednesday, April 9, 2008
YOGA & NATUROPAHTY FOR HEALTHIER LIFE
Yoga & Naturopathy are like two wheels of a cart. Naturopathy heals the diseases while Yoga maintains it thereafter. Both are Preventive, Curative and Educative and if practiced together, will keep the body healthy and in harmony. They both play a vital role in improving the quality of life and bring in total positive vibes in the human mind. The two in combination will ensure a blessed and disease free old age.
UNDERSTANDING NATUROPATHY & YOGA
Naturopathy & Yoga both are drugless and natural healing sciences, which correct the imbalance, caused by excessive indulgence and restore inner harmony with the aid of natural treatment modalities. There are five elements of human body - Earth, Water, Air, Fire and Ether. The element Earth stands for the solid structure like bones. Water is representative of the fluids like blood, lymph, etc. Air represents the breath of life, Fire symbolises the vitality and Ether or Space personifies the reflection of the human spirit - Soul - the unseen aspect of the human entity. In positive health, each of these elements are in equilibrium and well balanced. Any disturbance in this equilibrium due to any cause leads to accumulation of toxins and morbidity, which manifest in diseases.
THE PHILOSOPHY OF YOGA & NATUROPATHY
The philosophy of Yoga & Naturopathy is to heal the whole body by cleansing it of toxins and further strengthening it rather than curing a specific disease. It balances all the systems of the body with the help of proper diet, pure water, fresh air, sunlight, exercise and rest. Once that condition is met, anyone can maintain good health naturally without the aid of drugs, medication or other artificial stimulants. According to Yoga & Naturopathy, human body has the power to heal itself. In short, Nature Cure & Yoga increase immune power of the body & give total health & a long life without having any side effects.
WHAT IS DETOXIFICATION?
Definition: "When the obstruction in a gutter is removed, the water flows freely. Similarly, when the poisons and toxins in the body are eliminated, health and vitality flow freely."
Swami Sivananda
Detoxification is the process of clearing toxins from the body and clearing excess mucus and congestion. Large amounts of toxins and morbid matter get accumulated in the body. There are many contributory causes of accumulation of waste products in the body such as eating improper dietary habits, wrong combinations of food, imbalanced food, over-eating, poor digestion & assimilation, impure water, lack of exercise, mental attitude, medicines and drugs taken for a prolonged period and ill-advised surgical operations. They inactivate the bone marrow (required for the formation of red blood cells) and weaken the vital force. The vital force is capable of keeping the body free from illness because it is the storehouse of the physical strength. When the toxins accumulate beyond the normal limits in the body, harmful bacteria is germinated causing diseases. The body makes strenuous and violent efforts to eliminate them. It is a law of nature that toxins are expelled from body by oxygenisation in lungs, perspiration and urinary or excreta tract. Whenever the natural toxin throwing passages don't work properly, various ailments such as headaches, low energy, overweight, constipation, depression, bloating, allergies, skin problems, bad breath, joints aches, hair fall etc start appearing. Nothing eliminates these waste products more effectively than detoxification method. To help the body to restore perfect health we need to detoxify to maintain the vital force at its full strength. The more toxic we are, the faster we age. Hence, everyone needs detoxification,
THE METHODS FOR CURE IN NATUROPATHY & YOGA
The intestinal tract and digestive system serve as a hub of the entire body – all organs, glands, and even our brain, heart and cells are totally dependent upon a well-functioning digestive system. Cleansing is an important part of maintaining health, slowing the aging process and preventing diseases, by allowing the body to rid itself of a build up of toxins. There are many ways of doing this.
The detoxification treatment consists of Yogaasana, Pranayama, Meditation, overhauling of the whole system with juice fasting for few days and enema. Soup and fruit / vegetable diet should follow this for few days. Other treatments are abdominal wet pack, hot footbath, massage, steam bath, hipbath, spinal bath etc. All these treatments support detox by increasing elimination from the body, reduce extra weight, cleansing the colon, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detox. Body becomes very light. One experiences a very blissful feeling because it also connects the body & mind together. This drugless system guides the body to fight against the basic cause of diseases and thus attain a state of absolute health. People who want better health and do not want to rely on pills/drugs for their existence, must lead life according to the laws of nature. The main aim of this therapy is to heal & give rest to the body, calm the mind and create greater health and vitality.
GUIDELINES FOR HEALTHY DETOXIFICATION
FOOD
Eat more of raw food - sprouts, fresh green leafy vegetables, seasonal fruits, salads, juices, raw chutney, lemon-honey-water. Prefer buttermilk and curds to milk.
Take dried fruits after soaking them in water overnight.
Chew well and eat slowly and calmly. Avoid hurry, worry & curry.
Eat according to your hunger, but fill only three-fourths of your stomach.
Food eaten during illness feeds the disease, not the patient.
Do not eat if tired, in pain or in a tense state.
WATER
Drink water as much as possible during whole day other than at mealtime. After half an hour of completion of meals, certainly plain water can be taken. We can have soup or buttermilk along with the meals.
AVOID
White-flour (Maida), White sugar, polished rice, synthetic/artificial food.
Smoking, tea, coffee, alcohol, drugs, soft drinks, tobacco chewing, pan, zarda. (Tea and coffee may stimulate you for a short time, but can have derogatory effects in the long run).
Very hot and very cold food.
Eating while reading or watching T.V.
TIPS FOR GOOD HEALTH
Practice Yogasana, Pranayama & Meditation. Get into the habit of walking, jogging, gardening, swimming, playing games etc. for better physical fitness.
After having meal, sit in Vajrasana for 10 to 15 minutes.
Keep two-hour gap between your dinner and bedtime.
Sleep on a medium/hard bed with a thin pillow.
Forget your worries and be relaxed when you go to bed.
Spend some time in laughing daily.
Make sure you keep your digestive track cleansed.
Detoxifying the system completely with juices, fruits, salads for 2 to 4 days every three months is very good to stay fit permanently.
In case of any quarries, contact:
DrRita Khanna
2nd floor, Plot#22, Suman Housing Colony, West Marredpally Secunderabad-500026
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
UNDERSTANDING NATUROPATHY & YOGA
Naturopathy & Yoga both are drugless and natural healing sciences, which correct the imbalance, caused by excessive indulgence and restore inner harmony with the aid of natural treatment modalities. There are five elements of human body - Earth, Water, Air, Fire and Ether. The element Earth stands for the solid structure like bones. Water is representative of the fluids like blood, lymph, etc. Air represents the breath of life, Fire symbolises the vitality and Ether or Space personifies the reflection of the human spirit - Soul - the unseen aspect of the human entity. In positive health, each of these elements are in equilibrium and well balanced. Any disturbance in this equilibrium due to any cause leads to accumulation of toxins and morbidity, which manifest in diseases.
THE PHILOSOPHY OF YOGA & NATUROPATHY
The philosophy of Yoga & Naturopathy is to heal the whole body by cleansing it of toxins and further strengthening it rather than curing a specific disease. It balances all the systems of the body with the help of proper diet, pure water, fresh air, sunlight, exercise and rest. Once that condition is met, anyone can maintain good health naturally without the aid of drugs, medication or other artificial stimulants. According to Yoga & Naturopathy, human body has the power to heal itself. In short, Nature Cure & Yoga increase immune power of the body & give total health & a long life without having any side effects.
WHAT IS DETOXIFICATION?
Definition: "When the obstruction in a gutter is removed, the water flows freely. Similarly, when the poisons and toxins in the body are eliminated, health and vitality flow freely."
Swami Sivananda
Detoxification is the process of clearing toxins from the body and clearing excess mucus and congestion. Large amounts of toxins and morbid matter get accumulated in the body. There are many contributory causes of accumulation of waste products in the body such as eating improper dietary habits, wrong combinations of food, imbalanced food, over-eating, poor digestion & assimilation, impure water, lack of exercise, mental attitude, medicines and drugs taken for a prolonged period and ill-advised surgical operations. They inactivate the bone marrow (required for the formation of red blood cells) and weaken the vital force. The vital force is capable of keeping the body free from illness because it is the storehouse of the physical strength. When the toxins accumulate beyond the normal limits in the body, harmful bacteria is germinated causing diseases. The body makes strenuous and violent efforts to eliminate them. It is a law of nature that toxins are expelled from body by oxygenisation in lungs, perspiration and urinary or excreta tract. Whenever the natural toxin throwing passages don't work properly, various ailments such as headaches, low energy, overweight, constipation, depression, bloating, allergies, skin problems, bad breath, joints aches, hair fall etc start appearing. Nothing eliminates these waste products more effectively than detoxification method. To help the body to restore perfect health we need to detoxify to maintain the vital force at its full strength. The more toxic we are, the faster we age. Hence, everyone needs detoxification,
THE METHODS FOR CURE IN NATUROPATHY & YOGA
The intestinal tract and digestive system serve as a hub of the entire body – all organs, glands, and even our brain, heart and cells are totally dependent upon a well-functioning digestive system. Cleansing is an important part of maintaining health, slowing the aging process and preventing diseases, by allowing the body to rid itself of a build up of toxins. There are many ways of doing this.
The detoxification treatment consists of Yogaasana, Pranayama, Meditation, overhauling of the whole system with juice fasting for few days and enema. Soup and fruit / vegetable diet should follow this for few days. Other treatments are abdominal wet pack, hot footbath, massage, steam bath, hipbath, spinal bath etc. All these treatments support detox by increasing elimination from the body, reduce extra weight, cleansing the colon, enhancing circulation to clear toxic substances, eliminating foods from the diet that require detoxification or are allergenic, and providing nutrients to support and protect the liver which is the main organ involved in detox. Body becomes very light. One experiences a very blissful feeling because it also connects the body & mind together. This drugless system guides the body to fight against the basic cause of diseases and thus attain a state of absolute health. People who want better health and do not want to rely on pills/drugs for their existence, must lead life according to the laws of nature. The main aim of this therapy is to heal & give rest to the body, calm the mind and create greater health and vitality.
GUIDELINES FOR HEALTHY DETOXIFICATION
FOOD
Eat more of raw food - sprouts, fresh green leafy vegetables, seasonal fruits, salads, juices, raw chutney, lemon-honey-water. Prefer buttermilk and curds to milk.
Take dried fruits after soaking them in water overnight.
Chew well and eat slowly and calmly. Avoid hurry, worry & curry.
Eat according to your hunger, but fill only three-fourths of your stomach.
Food eaten during illness feeds the disease, not the patient.
Do not eat if tired, in pain or in a tense state.
WATER
Drink water as much as possible during whole day other than at mealtime. After half an hour of completion of meals, certainly plain water can be taken. We can have soup or buttermilk along with the meals.
AVOID
White-flour (Maida), White sugar, polished rice, synthetic/artificial food.
Smoking, tea, coffee, alcohol, drugs, soft drinks, tobacco chewing, pan, zarda. (Tea and coffee may stimulate you for a short time, but can have derogatory effects in the long run).
Very hot and very cold food.
Eating while reading or watching T.V.
TIPS FOR GOOD HEALTH
Practice Yogasana, Pranayama & Meditation. Get into the habit of walking, jogging, gardening, swimming, playing games etc. for better physical fitness.
After having meal, sit in Vajrasana for 10 to 15 minutes.
Keep two-hour gap between your dinner and bedtime.
Sleep on a medium/hard bed with a thin pillow.
Forget your worries and be relaxed when you go to bed.
Spend some time in laughing daily.
Make sure you keep your digestive track cleansed.
Detoxifying the system completely with juices, fruits, salads for 2 to 4 days every three months is very good to stay fit permanently.
In case of any quarries, contact:
DrRita Khanna
2nd floor, Plot#22, Suman Housing Colony, West Marredpally Secunderabad-500026
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
Wednesday, April 2, 2008
YOGIC MANAGEMENT OF CONSTIPATION
Constipation is a very common complaint. It occurs due to disturbance of the lower digestive tract & majority of us face this problem at some point in time in our lives. The problem starts with the stool becoming hard and the person is unable to pass it with ease. If not taken care of, this condition turns chronic and is the chief cause of many diseases since it produces toxins, which find their way into the blood stream and are carried to all parts of the body. The body begins to be poisoned by the build-up of its own wastes, which results in weakening of the vital organs and lowering of the resistance of the entire system. The gas produced in the stomach due to constipation causes pain in the knees, backache, rheumatism and other pains. Some of the common diseases connected with constipation are piles, peptic ulcers and acidity.
YOGA & CONSTIPATION
Good health, high vitality and freedom from diseases demand that the wastes must be expelled regularly and efficiently. Yogasana, Pranayama, Kriyas, Mudras & Bandhas are helpful to eliminate wastes & heal many problems and ailments. Yoga is a science whose power is infinite. The problem of constipation can easily be solved by regular practice of this science. If balanced diet and plenty of fluids can also be combined with Yoga techniques, results would be more prompt and better. The following Asanas have proven to be very beneficial in curing constipation as they strengthen the abdominal & pelvic muscles and stimulate the peristaltic action of the bowels. These Asanas should be practiced after drinking about two- four glasses of water.
TADASANA (THE STRETCH POSE)
· Stand straight with feet about10 cms apart, arms by the sides.
· Breathe in deeply and raise both the hands on the sides of the head in upward direction.
· Interlock your fingers, palms facing towards the sky.
· Exhale; place the hands on top of the head.
· Inhale stretch the arms up over the head & slowly rise up on your toes, stretching and lengthening the abdominal area
· Hold the position for a few seconds.
· Exhale, bring the heels down on the floor and hands on top of the head.
· This is one round.
· Repeat 8 times.
TIRYAKA TADASANA (SIDE BENDING STRETCH POSE)
· Stand straight with feet about two feet apart.
· Breathe in deeply and raise both the hands on the sides of the head in upward direction.
· Interlock your fingers, palms are facing towards the sky.
· Inhale, extend the spine.
· While exhaling, bend the body to the right from the waist.
· Hold the position for a few seconds.
· Inhale and slowly come back to the upright position.
· Similarly repeat the process on the left side.
· This is one round.
· Repeat total 8 times (each side 4 times).
KATI CHAKRASANA (WAIST ROTATING POSE)
· Stand straight with feet about two feet apart and the arms by the sides.
· Make fist of the right hand with thumb inside, place it in the center of the lower back, press it nicely.
· Inhale; bring the left hand on the right shoulder.
· Exhale, as you twist the upper body to the right side & turn your head fully to your right to look behind towards the left heel.
· Keep the feet firmly on the ground while twisting.
· Hold the position for a few seconds.
· Inhale and return to the staring position.
· Similarly repeat the process on the left side.
· Inhale and return to the staring position.
· This is one round.
· Repeat total 8 times (each side 4 times).
ASHVA SANCHALANA MUDRA (TIRYAKA BHUJANGASANA)
· Lie with forehead down on the stomach with feet about half a metre apart, heels should be on top and toes are curled under, hands directly under the chest.
· Now inhale and raise the head forward.
· Exhale, Twist the head and upper portion of the body to the right shoulder and look over the shoulder at the left heel.
· Try to feel a diagonal stretch of the abdomen.
· Relax the back and keep the navel as close to the floor as possible.
· Stay in the final position for a few seconds.
· Inhale; bring the face forward again.
· Exhale, twist to the other side without coming back to the floor.
· Inhale & return to the centre and exhale as you lower the body to the floor.
· This is one round.
· Repeat total 8 times (each side 4 times).
UDARAKARSHANKRIYA (THE ABDOMINAL MASSAGE POSE)
· Sit in squatting position with feet apart & the hands on the knees.
· Inhale; bring the right knee to the floor near the left foot, pressing the stomach with the left thigh.
· While doing so push the left knee towards the right.
· Exhale, turn the head towards the left side and look over the shoulder.
· Stay in the final position for a few seconds.
· Inhale and come back to the starting position.
· Similarly repeat on the right side.
· Inhale and come back to the starting position
· This is one round.
· Repeat total 8 times (each side 4 times).
After completing the exercises if you feel that you are still not getting the pressure to relieve yourself, then drink water again & do the same exercises.
DIETARY GUIDELINES
Taking a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up helps the bowels to clean.
Before breakfast, one can have raw veg juice (lauki, carrot ---anyone of these)
For breakfast, one should have dry fruits such as munacca and figs soaked in water overnight in a glass container. The water in which they are soaked should also be drunk.
In addition, one can have seasonal fruits (pears, papaya, apricot, orange, apple, pineapple, grapes, melon, muskmelon, raspberry, guava, pomegranates, mangoes, and musambi). Eating one variety of fruit each time is more beneficial.
For lunch, one should take chapattis (black channa flour 80%+ wheat flour 20 %) / chapattis of wheat flour with extra bran & seasonal vegetables (lauki, cauliflower cabbage, carrot, leafy vegetable, turnip, peas, french beans, pumpkin). Salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage) & curd or buttermilk of skimmed milk. One can have salad before lunch also.
For dinner, same as lunch / sweet dalia without milk or salty dalia with vegetables / salad + soup.
Before going to bed, take hot milk with munacca / mixing 2-3 tsp of isabgol in milk or warm water / plain hot water is also useful.
FURTHER RECOMMENDATIONS
Drink water as much as possible during whole day other than at mealtime. We can have soup, buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken. Don't take chilled water and chilled drinks as far as possible. The food doesn't get digested rapidly due to that and the possibility of constipation increases.
We should not take meals unless the previously taken food is digested. One should give a gap of minimum 3 hours between breakfast and lunch & of 6 hours between lunch & dinner. In between, one can have lots of warm water, thin buttermilk, salads & fruit. One should have early and light dinner. Usually the common vegetarian diet gets digested within 4 to 6 hours. However, some contents of the non-vegetarian diet remains in the stomach and intestine even up to three days & get putrefied.
We should eat food consciously, peacefully and without speaking. When we chew the food properly, it will be wet when it enters the stomach & this would help in easing the problem of constipation to a large extent.
Form the habit of visiting the toilet at a regular and appointed hour in the morning and in the evening even if you may not have the urge to void your bowels. Of course you should on no account exert yourself or strain the intestines to effect the evacuation.
Never lie down or go to sleep immediately after eating. It will be a wonderful help in digestion of the food by sitting in Vajrasana for fifteen to twenty minutes after meals.
Remember constipation does not trouble people who are physically active. In case of chronic constipation through overhauling of the whole system under expert guidance is very helpful.
Avoid excessive worry, anger, tension, jealousy and hurrying.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344Email: ritukhanna57@hotmail.com
YOGA & CONSTIPATION
Good health, high vitality and freedom from diseases demand that the wastes must be expelled regularly and efficiently. Yogasana, Pranayama, Kriyas, Mudras & Bandhas are helpful to eliminate wastes & heal many problems and ailments. Yoga is a science whose power is infinite. The problem of constipation can easily be solved by regular practice of this science. If balanced diet and plenty of fluids can also be combined with Yoga techniques, results would be more prompt and better. The following Asanas have proven to be very beneficial in curing constipation as they strengthen the abdominal & pelvic muscles and stimulate the peristaltic action of the bowels. These Asanas should be practiced after drinking about two- four glasses of water.
TADASANA (THE STRETCH POSE)
· Stand straight with feet about10 cms apart, arms by the sides.
· Breathe in deeply and raise both the hands on the sides of the head in upward direction.
· Interlock your fingers, palms facing towards the sky.
· Exhale; place the hands on top of the head.
· Inhale stretch the arms up over the head & slowly rise up on your toes, stretching and lengthening the abdominal area
· Hold the position for a few seconds.
· Exhale, bring the heels down on the floor and hands on top of the head.
· This is one round.
· Repeat 8 times.
TIRYAKA TADASANA (SIDE BENDING STRETCH POSE)
· Stand straight with feet about two feet apart.
· Breathe in deeply and raise both the hands on the sides of the head in upward direction.
· Interlock your fingers, palms are facing towards the sky.
· Inhale, extend the spine.
· While exhaling, bend the body to the right from the waist.
· Hold the position for a few seconds.
· Inhale and slowly come back to the upright position.
· Similarly repeat the process on the left side.
· This is one round.
· Repeat total 8 times (each side 4 times).
KATI CHAKRASANA (WAIST ROTATING POSE)
· Stand straight with feet about two feet apart and the arms by the sides.
· Make fist of the right hand with thumb inside, place it in the center of the lower back, press it nicely.
· Inhale; bring the left hand on the right shoulder.
· Exhale, as you twist the upper body to the right side & turn your head fully to your right to look behind towards the left heel.
· Keep the feet firmly on the ground while twisting.
· Hold the position for a few seconds.
· Inhale and return to the staring position.
· Similarly repeat the process on the left side.
· Inhale and return to the staring position.
· This is one round.
· Repeat total 8 times (each side 4 times).
ASHVA SANCHALANA MUDRA (TIRYAKA BHUJANGASANA)
· Lie with forehead down on the stomach with feet about half a metre apart, heels should be on top and toes are curled under, hands directly under the chest.
· Now inhale and raise the head forward.
· Exhale, Twist the head and upper portion of the body to the right shoulder and look over the shoulder at the left heel.
· Try to feel a diagonal stretch of the abdomen.
· Relax the back and keep the navel as close to the floor as possible.
· Stay in the final position for a few seconds.
· Inhale; bring the face forward again.
· Exhale, twist to the other side without coming back to the floor.
· Inhale & return to the centre and exhale as you lower the body to the floor.
· This is one round.
· Repeat total 8 times (each side 4 times).
UDARAKARSHANKRIYA (THE ABDOMINAL MASSAGE POSE)
· Sit in squatting position with feet apart & the hands on the knees.
· Inhale; bring the right knee to the floor near the left foot, pressing the stomach with the left thigh.
· While doing so push the left knee towards the right.
· Exhale, turn the head towards the left side and look over the shoulder.
· Stay in the final position for a few seconds.
· Inhale and come back to the starting position.
· Similarly repeat on the right side.
· Inhale and come back to the starting position
· This is one round.
· Repeat total 8 times (each side 4 times).
After completing the exercises if you feel that you are still not getting the pressure to relieve yourself, then drink water again & do the same exercises.
DIETARY GUIDELINES
Taking a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up helps the bowels to clean.
Before breakfast, one can have raw veg juice (lauki, carrot ---anyone of these)
For breakfast, one should have dry fruits such as munacca and figs soaked in water overnight in a glass container. The water in which they are soaked should also be drunk.
In addition, one can have seasonal fruits (pears, papaya, apricot, orange, apple, pineapple, grapes, melon, muskmelon, raspberry, guava, pomegranates, mangoes, and musambi). Eating one variety of fruit each time is more beneficial.
For lunch, one should take chapattis (black channa flour 80%+ wheat flour 20 %) / chapattis of wheat flour with extra bran & seasonal vegetables (lauki, cauliflower cabbage, carrot, leafy vegetable, turnip, peas, french beans, pumpkin). Salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage) & curd or buttermilk of skimmed milk. One can have salad before lunch also.
For dinner, same as lunch / sweet dalia without milk or salty dalia with vegetables / salad + soup.
Before going to bed, take hot milk with munacca / mixing 2-3 tsp of isabgol in milk or warm water / plain hot water is also useful.
FURTHER RECOMMENDATIONS
Drink water as much as possible during whole day other than at mealtime. We can have soup, buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken. Don't take chilled water and chilled drinks as far as possible. The food doesn't get digested rapidly due to that and the possibility of constipation increases.
We should not take meals unless the previously taken food is digested. One should give a gap of minimum 3 hours between breakfast and lunch & of 6 hours between lunch & dinner. In between, one can have lots of warm water, thin buttermilk, salads & fruit. One should have early and light dinner. Usually the common vegetarian diet gets digested within 4 to 6 hours. However, some contents of the non-vegetarian diet remains in the stomach and intestine even up to three days & get putrefied.
We should eat food consciously, peacefully and without speaking. When we chew the food properly, it will be wet when it enters the stomach & this would help in easing the problem of constipation to a large extent.
Form the habit of visiting the toilet at a regular and appointed hour in the morning and in the evening even if you may not have the urge to void your bowels. Of course you should on no account exert yourself or strain the intestines to effect the evacuation.
Never lie down or go to sleep immediately after eating. It will be a wonderful help in digestion of the food by sitting in Vajrasana for fifteen to twenty minutes after meals.
Remember constipation does not trouble people who are physically active. In case of chronic constipation through overhauling of the whole system under expert guidance is very helpful.
Avoid excessive worry, anger, tension, jealousy and hurrying.
In case of any quarries, contact:
Dr Rita Khanna
Mobile: 09849772485 Ph:-040-65173344Email: ritukhanna57@hotmail.com
Subscribe to:
Posts (Atom)
