Life starts at 60, as you are passing through just another beautiful phase in life. The responsibilities are over & the time to be at ease has begun. In fact, it is a stage when you have so much more time to devote to yourself. This is also the time to do futuristic planning for a very healthy older life by initiating yourself into regular Yoga, Pranayama, Meditation & a host of hobbies like gardening, swimming, reading & writing.
THE PHYSIOLOGY OF AGEINGAs we age, our bodies undergo a number of degenerative physiological changes in the skin, bones, heart, blood vessels, lungs, nerves and other organs and tissues. Ailments that are linked to old age are joints inflexibility, poor blood circulation, arthritis, vision problems, blood pressure, lower back pain, osteoporosis, digestive disorders, difficulty in breathing, stress-related problems, unable to sleep peacefully & chronic pains. The reasons of many of these problems may be insufficient exercise, unwise eating habits and shallow breathing. Three conditions that are very common in the older people are arthritis, osteoporosis & hypertension.
ARTHRITIS
Arthritis is a medical condition that affects the joints and causes pain, swelling and stiffness. Two of the most common types that affect are rheumatoid arthritis and osteoarthritis.
RHEUMATOID ARTHRITIS (RA)
RA is a chronic inflammation of the joint lining (synovium), which leads to weakness, loss of mobility and eventual destruction and deformity of the joints. Because RA is a systemic disease, it affects other organs in the body. Yoga improves musculoskeletal flexibility and range of motion (ROM) which helps to restore flexibility and improve circulation to joints. Systematic yoga exercise relaxes and softens contracted muscles, ligaments and other tissues and tones up those, which are weakened. Asanas such as the bound angle pose (butterfly) increase the space within the joints, cat pose provides both extension and flexion and the tree pose strengthens surrounding ligaments and tissues.
OSTEO ARTHRITIS (OA)
OA is characterized by the breakdown of cartilage in the part of the joint that cushions the ends of bones. This causes the bones to rub directly against each other, causing pain and limiting movement. OA affects the hands and weight-bearing joints, such as those in the knees, hips, feet and back. OA can lead to long-term joint damage, chronic pain, loss of function and disability. Yoga is a weight-bearing exercise that can help stimulate bone growth in people of all ages. By contracting the muscles around the bones, yoga poses create a force that encourages bone maintenance throughout all areas of the body. By strengthening the muscles supporting the joints and providing balance training, yoga can also reduce the risk of falls, a major concern for the old. Postures such as cobra, quadruped opposite arm and leg raises and modified camel pose increase muscular strength around the spine, improve posture and relieve spinal compression.
HYPERTENSIONBlood pressure is the force of blood against the walls of the arteries. Blood pressure is recorded as two numbers; the top value (120) is the systolic blood pressure, which measures the force of blood in the arteries as the heart beats, whereas the bottom value (80) is the diastolic blood pressure, which records the force of blood as the heart relaxes during beats. It is important to remember that blood pressure rises and falls throughout the day. However, when blood pressure stays elevated over time, it is classified as hypertension or high blood pressure. Hypertension is dangerous because it causes the heart to work too hard, which increases the risk of heart disease and stroke. A blood pressure level of 140/90 mmHg or above is considered hypertensive. Hypertension is usually the result of lifestyle factors, such as obesity, stress, high alcohol and sodium intake or genetics. Hypertension can be treated with Pranayama, guided relaxation, meditation, diet and exercise. Pranayama such as Anulome- Vilome, Sheetali & Bhramari are very good in hypertension. These techniques relax the mind & help in returning both systolic and diastolic blood pressure levels to normal more quickly. Breath retentions (pausing at the end of the inhalation or exhalation) are not recommended for hypertensive participants.
SIMPLE YOGA BREATHING PRACTICE This simple exercise can reduce stress, teach mindfulness and relieve spinal compression. It is beneficial for people with arthritis, hypertension and osteoporosis.
Lie on your back, knees bent and feet flat on the floor. Keep knees and feet hip-width apart, hands by the side of the body and palms facing upward. Be comfortable (you can use a small pillow to support the head if you want).
Close the eyes and 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…
Take slow, deep, unforced breaths…
Avoid straining to increase the length of inhalations or exhalations…
Keep watch on each breath…
Do this practice 10-12 times …
When ready to come out of this position, roll onto one side & sit up as slow as possible.
DUTIES OF CHILDREN
At this stage, the grown up children have to take proper care of their parents and they should not forget that these senior people have brought them up by facing many difficulties. These seniors have given them protection and education. Now is the time for them to shower all the love that their parents deserve. It will really help in boosting their confidence. If the future generation takes care of their parents, the old age will not be lonely, difficult or painful. In fact, children can take advantage from the experiences & treasure of knowledge of their parents and grand parents.
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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
Tuesday, October 21, 2008
Friday, October 17, 2008
GROW TALLER WITH YOGA
The entire human organism is controlled by the hormones. Every system, every organ, every tissue, every cell is guided in its functioning by hormones. Any imbalance results in disease. In children, various hormones, many minerals & nutrients play the role in good height growth. Hormones are the products secreted by the endocrine glands. The endocrine glands are ductless glands which discharge their internal secretions directly into the blood stream & greatly influence the relationship between our mind and body. Various ductless glands of the body are the pineal, the pituitary, the thyroid, the parathyroid, the thymus, the adrenals, pancreas, ovaries and testicles. Height, stature, the shape of the face, the appearance, intelligence, bodily development, the complexion, the colour & characteristic differences between men & women, such as the temper, the voice, the growth of the hair, mental & physical capacity, the formation of the body & even the emotions are regulated by the functioning of these glands.
HUMAN GROWTH HORMONES (HGH)
HGH is a substance produced by a gland in the brain called the pituitary gland. This gland is often called the master gland because it controls many of the other glands in the body. It is about the size of a pea and it lies above the roof of the mouth, beneath the brain. Growth hormone prompts the liver to make a substance called insulin-like growth factor (IGF-1). These growth factors, along with growth hormone itself, travel through the bloodstream and cause growth and development to occur throughout the body. Major organs that synthesize IGF-1 are the human placenta, heart, lung, kidney, liver, pancreas, spleen, small intestines, testes, ovaries, large intestines, brain, bone and pituitary. Improper secretions of the pituitary gland & shortage of hormones may result in abnormal growth.
GROWTH PLATE
The growth plate is the area of growing tissue near the end of the long bones in children and adolescents. Each long bone has at least two growth plates, one at each end. The growth plate determines the future length and shape of the mature bone. When growth is complete, sometimes during adolescence, the growth plates close and are replaced by solid bone. Whether a growth plate is still open or not can only be known by for having an x-ray done. For those whose growth plates are still open, an increased amount of human growth hormone can lead to height increase. Growth hormone does not only serve to increase children’s height, it also helps transform fat into muscle. It helps to build up and maintain bones and to maintain other organ functions.
YOGA INCREASES YOUR GROWTH HORMONES OR HGH
Yoga is the safest way to boost human growth hormones without any side-effects. The proper growth and functioning of the various parts of the body is possible only when there is a balanced secretion of all these hormones. Asanas balance the hormonal secretions from the various glands & affect the function of the pituitary & so do various breathing exercises that stimulate the brain. Any Asana where the head is lower than the heart will result in increased blood flow to the brain and benefit the pituitary gland and its functions. Asanas recommended for increasing height are Suryanamaskara, Sarvangasana, Matsyasana, Halasana, Paschimottanasana, Dhanurasana, Chakrasana, Sethubandhasana& Usthrasana. Pranayama like Bhramari & Ujjayi are very relaxing to the brain. When the human mind is relaxed and stress-free, it will increase the production of Human Growth Hormone (HGH).
Besides Asanas & Pranayamas, proper diet for your bones & muscles & an adequate quantity of sleep are required in increasing your height and make your body stronger. During deep sleep, growth hormone produced by your pituitary gland is released into your blood stream and travel through your body and causes the thickening and lengthening of your bones. A proper diet for height growth would include water, protein, carbohydrates, iodine, calcium, phosphorus, magnesium and iron. Do not forget to laugh because Laughter has numerous healing powers and is also the best medicine for generating Human Growth Hormone.
TRY THE FOLLOWING YOGASANA FOR HEIGHT GROWTH
SETHU BANDHASANA (BRIDGE POSE)
The Sethu Bandhasana enhances the functioning of your endocrine system which regulates secretion of hormones. It increases flexibility and elasticity of your body, strengthens the lower back, abdominal muscles and opens the chest. It is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work which helps in rejuvenating tired feet.
TECHNIQUE
Lie down on the back with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet closer to your buttocks. The knees & feet should be apart. Breathe normally.
To begin with inhale, raise your hips and waist upwards maximum so that you can make a space for your elbows. Place your hands on the spine. Slowly straighten your legs one by one. Try to join your feet and knees. Feet flat on the floor. Hold this position for as long as you are comfortable with normal breathing. To return to the starting position, fold the legs, remove the hands, and slowly lower your hips till they touch the floor. Straighten your arms and legs so that you are lying flat on the floor.
NOTE
If you are feeling uncomfortable while doing Yoga Asanas by yourselves or suffering from some ailments, consult a yoga expert.
· 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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
HUMAN GROWTH HORMONES (HGH)
HGH is a substance produced by a gland in the brain called the pituitary gland. This gland is often called the master gland because it controls many of the other glands in the body. It is about the size of a pea and it lies above the roof of the mouth, beneath the brain. Growth hormone prompts the liver to make a substance called insulin-like growth factor (IGF-1). These growth factors, along with growth hormone itself, travel through the bloodstream and cause growth and development to occur throughout the body. Major organs that synthesize IGF-1 are the human placenta, heart, lung, kidney, liver, pancreas, spleen, small intestines, testes, ovaries, large intestines, brain, bone and pituitary. Improper secretions of the pituitary gland & shortage of hormones may result in abnormal growth.
GROWTH PLATE
The growth plate is the area of growing tissue near the end of the long bones in children and adolescents. Each long bone has at least two growth plates, one at each end. The growth plate determines the future length and shape of the mature bone. When growth is complete, sometimes during adolescence, the growth plates close and are replaced by solid bone. Whether a growth plate is still open or not can only be known by for having an x-ray done. For those whose growth plates are still open, an increased amount of human growth hormone can lead to height increase. Growth hormone does not only serve to increase children’s height, it also helps transform fat into muscle. It helps to build up and maintain bones and to maintain other organ functions.
YOGA INCREASES YOUR GROWTH HORMONES OR HGH
Yoga is the safest way to boost human growth hormones without any side-effects. The proper growth and functioning of the various parts of the body is possible only when there is a balanced secretion of all these hormones. Asanas balance the hormonal secretions from the various glands & affect the function of the pituitary & so do various breathing exercises that stimulate the brain. Any Asana where the head is lower than the heart will result in increased blood flow to the brain and benefit the pituitary gland and its functions. Asanas recommended for increasing height are Suryanamaskara, Sarvangasana, Matsyasana, Halasana, Paschimottanasana, Dhanurasana, Chakrasana, Sethubandhasana& Usthrasana. Pranayama like Bhramari & Ujjayi are very relaxing to the brain. When the human mind is relaxed and stress-free, it will increase the production of Human Growth Hormone (HGH).
Besides Asanas & Pranayamas, proper diet for your bones & muscles & an adequate quantity of sleep are required in increasing your height and make your body stronger. During deep sleep, growth hormone produced by your pituitary gland is released into your blood stream and travel through your body and causes the thickening and lengthening of your bones. A proper diet for height growth would include water, protein, carbohydrates, iodine, calcium, phosphorus, magnesium and iron. Do not forget to laugh because Laughter has numerous healing powers and is also the best medicine for generating Human Growth Hormone.
TRY THE FOLLOWING YOGASANA FOR HEIGHT GROWTH
SETHU BANDHASANA (BRIDGE POSE)
The Sethu Bandhasana enhances the functioning of your endocrine system which regulates secretion of hormones. It increases flexibility and elasticity of your body, strengthens the lower back, abdominal muscles and opens the chest. It is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work which helps in rejuvenating tired feet.
TECHNIQUE
Lie down on the back with your arms at your sides, palms facing downward. Bend your knees, bringing the soles of your feet closer to your buttocks. The knees & feet should be apart. Breathe normally.
To begin with inhale, raise your hips and waist upwards maximum so that you can make a space for your elbows. Place your hands on the spine. Slowly straighten your legs one by one. Try to join your feet and knees. Feet flat on the floor. Hold this position for as long as you are comfortable with normal breathing. To return to the starting position, fold the legs, remove the hands, and slowly lower your hips till they touch the floor. Straighten your arms and legs so that you are lying flat on the floor.
NOTE
If you are feeling uncomfortable while doing Yoga Asanas by yourselves or suffering from some ailments, consult a yoga expert.
· 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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
Saturday, October 11, 2008
NIGHT SHIFTS BLUES…TRY YOGA
These days several professionals have a very demanding routine in terms of night shifts. This routine calls for a complete changeover in the biological clock as people working in the nights have to sleep during the daytime. It is difficult to cope with odd working hours as these affect sleep patterns & eating habits. Individuals start behaving aggressively, become intolerant & end up suffering from several health disorders like spondilytis, chronic headache, hypertension, insomnia, obesity, constipation, backache, gastric problems, diabetes, infertility, emotional disturbances, depression, fatigue, frigidity and impotence.
REASON
Our endocrine system is made up of glands that secrete hormones into the bloodstream. Hormones are chemical messengers that regulate body processes. The endocrine system works with the nervous system and the immune system to help the body cope with different events and stresses. The body secretes certain hormones like adrenaline, which it requires, to cope with stressful situations. These hormones are secreted more during the daytime and less during nights, and this is the main reason for night shifts taking a toll on a person’s physical and mental well-being. The secretion of an endocrine hormone called melatonin (commonly called “hormone of darkness”) by the pineal gland, which is very vital for the agility and alertness of mind and body, is hampered when one works at night, as darkness is essential for the optimum production of this hormone. The secretion of melatonin is at its highest in the middle of the night and then gradually lessens during the second half of the night. Unfortunately, a night shifter is up during these hours and this leads to further hormonal disturbances.
YOGA
Yoga as a therapeutic system can help in relieving these problems. It will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and circulatory systems and reduces stress. Excess cortisol, a stress hormone has been linked to an increase in abdominal fat. Regular practice of Yoga, for minimum 30 to 45 minutes daily during work, helps not only in attaining physical fitness but also in preventing occurrence of many such ailments.
The most common disorders night shifters suffer are Insomnia, Obesity & Constipation.
INSOMNIA
Insomnia is one of the most common complaints. Getting complete quota of sleep during the day is difficult because the general noise and distraction level is high. Moreover day sleep is not deep and sound. People, who suffer from sleep disorders, really understand the true importance of sleep. They feel tired, exhausted and fatigued when they wake up. It can affect their energy level, mood, health, immune system, job & family. A yoga technique that can be of very great use is the technique of Yoga Nidra or psychic sleep. When practiced correctly, this method produces deep relaxation. In fact, a single hour of Yoga Nidra is equivalent to many hours of normal sleep & much more rejuvenating. This technique can be learned from a yoga teacher or even from a book or an audio video aid.
OBESITY
A constant lack of sleep, improper diet, excesses or deficits of hormones can lead to obesity. These two hormones are: leptin and ghrelin. Leptin is a hormone that suppresses appetite and it is released by your fat cells. Ghrelin is a hormone that increases appetite and it is released by stomach. Those who sleep less, have lower leptin levels and higher ghrelin levels. This low leptin - high ghrelin combination boosts your hunger & burns fewer calories. The result is that you gain weight without eating any additional food. So, sleep is not only necessary for your brain, it also affects your entire body functions. A yoga technique that can be of very great use is the technique of Dhanurasana. Details of this Asana have already been described in my earlier articles.
CONSTIPATION
Although this is a universal problem, it is more common among shift workers. After midnight, the automatic regulation of metabolic processes has an effect of slowing down the heart rate and the blood circulation. In a person on night-shift, as he sits upright, the blood accumulates around the pelvis, lower abdomen and legs. This causes the blood vessels around the colon to dilate, thereby constricting the passage and resulting in constipation. Prolonged effect of this condition can result in piles. The yoga solution for this problem is a position called Sarvangasana (an inverted position).
SARVANGASANA
Spread a mat on the floor. Lie down on the back. Keep the arms closer to the body with palms facing downwards. Bring the feet together. Keep the whole body straight. Breathe normally. To begin with inhale, raise your legs up to 90 degree angle with the floor. While exhaling, push the legs backward over the head. Support the waist with both the hands high up just behind the ribcage. Inhale & get the legs & waist back into the air in vertical position. Stretch the toes upward & press your chin into the chest. Close the eyes. Stay in this position according to your body capacity with normal breathing. For coming back inhale & lower the legs back towards the head. Gently lower down your hips back & drop your arms down on the ground. Exhale, come back to the ground to the normal position without any jerk. Relax in Shvasana until the breath & heartbeat return to normal. Do this twice daily, morning & evening.
BENEFITS
This position helps the accumulated blood in the lower abdomen and legs to move towards the lungs. This helps in the oxygenation of impure blood and the normalization of the colon.
NOTE
If you are feeling uncomfortable while doing Yoga Asanas by yourselves or suffering from some ailments, consult a yoga expert.
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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
REASON
Our endocrine system is made up of glands that secrete hormones into the bloodstream. Hormones are chemical messengers that regulate body processes. The endocrine system works with the nervous system and the immune system to help the body cope with different events and stresses. The body secretes certain hormones like adrenaline, which it requires, to cope with stressful situations. These hormones are secreted more during the daytime and less during nights, and this is the main reason for night shifts taking a toll on a person’s physical and mental well-being. The secretion of an endocrine hormone called melatonin (commonly called “hormone of darkness”) by the pineal gland, which is very vital for the agility and alertness of mind and body, is hampered when one works at night, as darkness is essential for the optimum production of this hormone. The secretion of melatonin is at its highest in the middle of the night and then gradually lessens during the second half of the night. Unfortunately, a night shifter is up during these hours and this leads to further hormonal disturbances.
YOGA
Yoga as a therapeutic system can help in relieving these problems. It will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and circulatory systems and reduces stress. Excess cortisol, a stress hormone has been linked to an increase in abdominal fat. Regular practice of Yoga, for minimum 30 to 45 minutes daily during work, helps not only in attaining physical fitness but also in preventing occurrence of many such ailments.
The most common disorders night shifters suffer are Insomnia, Obesity & Constipation.
INSOMNIA
Insomnia is one of the most common complaints. Getting complete quota of sleep during the day is difficult because the general noise and distraction level is high. Moreover day sleep is not deep and sound. People, who suffer from sleep disorders, really understand the true importance of sleep. They feel tired, exhausted and fatigued when they wake up. It can affect their energy level, mood, health, immune system, job & family. A yoga technique that can be of very great use is the technique of Yoga Nidra or psychic sleep. When practiced correctly, this method produces deep relaxation. In fact, a single hour of Yoga Nidra is equivalent to many hours of normal sleep & much more rejuvenating. This technique can be learned from a yoga teacher or even from a book or an audio video aid.
OBESITY
A constant lack of sleep, improper diet, excesses or deficits of hormones can lead to obesity. These two hormones are: leptin and ghrelin. Leptin is a hormone that suppresses appetite and it is released by your fat cells. Ghrelin is a hormone that increases appetite and it is released by stomach. Those who sleep less, have lower leptin levels and higher ghrelin levels. This low leptin - high ghrelin combination boosts your hunger & burns fewer calories. The result is that you gain weight without eating any additional food. So, sleep is not only necessary for your brain, it also affects your entire body functions. A yoga technique that can be of very great use is the technique of Dhanurasana. Details of this Asana have already been described in my earlier articles.
CONSTIPATION
Although this is a universal problem, it is more common among shift workers. After midnight, the automatic regulation of metabolic processes has an effect of slowing down the heart rate and the blood circulation. In a person on night-shift, as he sits upright, the blood accumulates around the pelvis, lower abdomen and legs. This causes the blood vessels around the colon to dilate, thereby constricting the passage and resulting in constipation. Prolonged effect of this condition can result in piles. The yoga solution for this problem is a position called Sarvangasana (an inverted position).
SARVANGASANA
Spread a mat on the floor. Lie down on the back. Keep the arms closer to the body with palms facing downwards. Bring the feet together. Keep the whole body straight. Breathe normally. To begin with inhale, raise your legs up to 90 degree angle with the floor. While exhaling, push the legs backward over the head. Support the waist with both the hands high up just behind the ribcage. Inhale & get the legs & waist back into the air in vertical position. Stretch the toes upward & press your chin into the chest. Close the eyes. Stay in this position according to your body capacity with normal breathing. For coming back inhale & lower the legs back towards the head. Gently lower down your hips back & drop your arms down on the ground. Exhale, come back to the ground to the normal position without any jerk. Relax in Shvasana until the breath & heartbeat return to normal. Do this twice daily, morning & evening.
BENEFITS
This position helps the accumulated blood in the lower abdomen and legs to move towards the lungs. This helps in the oxygenation of impure blood and the normalization of the colon.
NOTE
If you are feeling uncomfortable while doing Yoga Asanas by yourselves or suffering from some ailments, consult a yoga expert.
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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
Saturday, October 4, 2008
YOGA FOR VARICOSE VEINS
WHAT ARE VARICOSE VEINS
You have three kinds of veins in your legs; the superficial veins which lie closest to your skin, the deep veins which lie in groups of muscles and perforating veins which connect the superficial veins to the deep veins. The deep veins lead to the superior vena cava vein, your body's largest yet short vein that carries deoxygenated blood from the upper half of the body to the heart’s right atrium. The superficial system enters the deep system in two places, in the groin & behind the knee. In addition there are a number of perforating veins along the leg & thigh interconnecting these two systems. Varicose veins occur in the superficial veins in your legs when the valves get damaged and hamper the flow of blood in one direction. The blood gets pooled in the area and the vein swells. They often look blue, bulging and twisted. The common symptoms of varicose veins include pain, fatigue, itching, burning, swelling, cramping, restlessness and throbbing.
HOW DOES BLOOD FLOW FROM YOUR LEGS
Blood is pumped from your heart to the legs through arteries. Once it has supplied oxygen and nutrients to the legs, blood returns to your heart through the veins. To complete this process, blood must flow upwards against gravity. The muscles in your legs help this flow. These muscles squeeze the deep veins of your legs and feet. One-way flaps, called valves, lying along the leg veins, keep blood flowing in the right direction. When your leg muscles contract, the valves inside your veins open. When your legs relax, the valves close. This prevents blood from flowing in reverse, back down the legs. The entire process of sending blood back to the heart is called the venous pump. When you walk and your leg muscles squeeze, the venous pump works well. But when you sit or stand, especially for a long time, the blood in your leg veins can pool and the pressure in your veins can increase. This stretching can sometimes weaken the walls of your veins and damage your vein valves. Varicose veins may result.
WHAT CAUSES VARICOSE VEINS
Several factors contribute to varicose veins; these are excessive pressure on the legs or abdomen, hormonal fluctuations during pregnancy, repeated delivery as well as very quick deliveries, miscarriages, menopause time, dietary deficiencies, loss of skin elasticity due to aging, prolonged standing or sitting, constipation, constrictive clothing, wearing high-heeled shoes, lack of exercise, obesity and repeated heavy lifting.
YOGA FOR VARICOSE VEINS
Weakened veins lack the strength to return blood to the heart. Since veins in your legs are farthest from the heart, you can help them whenever you get gravity on your side. All the inverted asanas help in alleviating pain and also prevent future attack & reduce the pressure of the pooled blood in the veins. Following is a simple yoga breathing exercise, which can be immensely helpful in reducing varicose veins and is particularly helpful in preventing them from getting worse.
TECHNIQUE
Lie flat on the floor, resting your legs in an inverted position on a chair or straight up against a wall.
Breathe deeply through your nose using the belly breath.
While inhaling, let the abdomen rise to its limit and at exhalation let it fall completely.
Keep watch on each breath with closed eyes.
The deep breathing creates a pull in your chest cavity that also draws blood from the legs to the heart.
Fresh blood then enters your legs, easing the pain.
Do this pose twice daily for about ten minutes.
Using either of these leg-raising methods, the discomfort will start dimnishing.
SOME SUGGESTIONS
Put your feet up whenever you have time; let gravity do some of the work.
Avoid standing unnecessarily for long periods of time. If it is unavoidable wear lightweight graduated support stockings.
Walking is beneficial as the movements of leg muscles help push the blood upwards.
Avoid crossing your legs while sitting, since it cuts off blood flow and increases pressure in leg veins.
If you work at a desk, support the legs horizontally rather than down in the usual position.
During pregnancy, lying on the side will aid venous return by shifting the pressure off the inferior vena cava in the abdomen.
Sleeping with feet raised slightly above the level of the heart helps the blood flow away from ankles.
Massage of the legs is very relaxing. The movement should be upwards towards the heart.
Don't wear heels taller than an inch. When you wear high heels, you don't utilize your calf muscles enough while walking and these muscles are responsible for pumping blood back to the heart from ankles.
NOTE
You can help control varicose veins with a program of specially designed exercises, under the direction of a Yoga Guru who is knowledgeable about this condition's particular needs.
· 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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
You have three kinds of veins in your legs; the superficial veins which lie closest to your skin, the deep veins which lie in groups of muscles and perforating veins which connect the superficial veins to the deep veins. The deep veins lead to the superior vena cava vein, your body's largest yet short vein that carries deoxygenated blood from the upper half of the body to the heart’s right atrium. The superficial system enters the deep system in two places, in the groin & behind the knee. In addition there are a number of perforating veins along the leg & thigh interconnecting these two systems. Varicose veins occur in the superficial veins in your legs when the valves get damaged and hamper the flow of blood in one direction. The blood gets pooled in the area and the vein swells. They often look blue, bulging and twisted. The common symptoms of varicose veins include pain, fatigue, itching, burning, swelling, cramping, restlessness and throbbing.
HOW DOES BLOOD FLOW FROM YOUR LEGS
Blood is pumped from your heart to the legs through arteries. Once it has supplied oxygen and nutrients to the legs, blood returns to your heart through the veins. To complete this process, blood must flow upwards against gravity. The muscles in your legs help this flow. These muscles squeeze the deep veins of your legs and feet. One-way flaps, called valves, lying along the leg veins, keep blood flowing in the right direction. When your leg muscles contract, the valves inside your veins open. When your legs relax, the valves close. This prevents blood from flowing in reverse, back down the legs. The entire process of sending blood back to the heart is called the venous pump. When you walk and your leg muscles squeeze, the venous pump works well. But when you sit or stand, especially for a long time, the blood in your leg veins can pool and the pressure in your veins can increase. This stretching can sometimes weaken the walls of your veins and damage your vein valves. Varicose veins may result.
WHAT CAUSES VARICOSE VEINS
Several factors contribute to varicose veins; these are excessive pressure on the legs or abdomen, hormonal fluctuations during pregnancy, repeated delivery as well as very quick deliveries, miscarriages, menopause time, dietary deficiencies, loss of skin elasticity due to aging, prolonged standing or sitting, constipation, constrictive clothing, wearing high-heeled shoes, lack of exercise, obesity and repeated heavy lifting.
YOGA FOR VARICOSE VEINS
Weakened veins lack the strength to return blood to the heart. Since veins in your legs are farthest from the heart, you can help them whenever you get gravity on your side. All the inverted asanas help in alleviating pain and also prevent future attack & reduce the pressure of the pooled blood in the veins. Following is a simple yoga breathing exercise, which can be immensely helpful in reducing varicose veins and is particularly helpful in preventing them from getting worse.
TECHNIQUE
Lie flat on the floor, resting your legs in an inverted position on a chair or straight up against a wall.
Breathe deeply through your nose using the belly breath.
While inhaling, let the abdomen rise to its limit and at exhalation let it fall completely.
Keep watch on each breath with closed eyes.
The deep breathing creates a pull in your chest cavity that also draws blood from the legs to the heart.
Fresh blood then enters your legs, easing the pain.
Do this pose twice daily for about ten minutes.
Using either of these leg-raising methods, the discomfort will start dimnishing.
SOME SUGGESTIONS
Put your feet up whenever you have time; let gravity do some of the work.
Avoid standing unnecessarily for long periods of time. If it is unavoidable wear lightweight graduated support stockings.
Walking is beneficial as the movements of leg muscles help push the blood upwards.
Avoid crossing your legs while sitting, since it cuts off blood flow and increases pressure in leg veins.
If you work at a desk, support the legs horizontally rather than down in the usual position.
During pregnancy, lying on the side will aid venous return by shifting the pressure off the inferior vena cava in the abdomen.
Sleeping with feet raised slightly above the level of the heart helps the blood flow away from ankles.
Massage of the legs is very relaxing. The movement should be upwards towards the heart.
Don't wear heels taller than an inch. When you wear high heels, you don't utilize your calf muscles enough while walking and these muscles are responsible for pumping blood back to the heart from ankles.
NOTE
You can help control varicose veins with a program of specially designed exercises, under the direction of a Yoga Guru who is knowledgeable about this condition's particular needs.
· 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: 09849772485 Ph:-040-65173344 Email: ritukhanna57@hotmail.com
Back to being fit and healthy
Dealing with backache isn’t rocket science. But ask scientists and they’ll confess having dealt with a sore back at some point in their life. The reasons are many and the treatment, varied. If you suffer from chronic backache, we suggest medical attention. For some, guided by doctors, yoga comes as a support system.
If you are faced with a sore back after rigorous workouts or after spending long hours at work and commuting, a few asanas can work wonders. I walk into Rita Khanna’s Yogashaastra studio at Marredpally just in time for the morning session. Her batch comprises a vibrant team of young women, with some battling lower back pains. Rita guides us through a series of asanas for an hour, some simple ones and some strenuous.
We begin with the Makarasana, a relaxation posture. Lie face down on your abdomen on the yoga mat with legs about two feet apart and heels facing each other. Cross your arms, place your right hand on the left shoulder, left hand on the right shoulder, head and face tilted to one side. The asana follows the yogic principle of relaxed breathing with your mind focussed on your breath. The relaxing posture helps those with pain in the waist, neck and lower back, Rita tells us.
We move on to the Bhujangasana or the cobra posture. Lying face down on the floor, with your palms under your chest, inhale and raise your chest up and hold the posture for a few breaths. Do this in stages by coming up from the floor a wee bit and then raise to cobra posture if you suffer from backache. Stay with just your shoulders up in case of chronic backache. Exhale and move back to starting position. Seems simple so far. We try a few more repetitions.
Baddha-Naukasana follows next as we lie with face down on the mat. This one’s a bit tricky. Try taking both your arms behind your back, lying down. Hold your left wrist with the right hand, make a fist of the left hand with thumb inside. Inhale and raise your head, shoulder and chest from the waist level. Simultaneously, raise your thighs without bending the knees. Your body resembles the reverse of a boat, Rita says. She reminds us that asanas are meant to work according to our body and you must refrain from exerting too much if the posture causes pain.
A few asanas later, she demonstrates the Ushtrasana, which can be done easily in normal conditions and requires a partner if your back hurts. Stand on your knees, keeping the knees and feet slightly apart, toes pointing back and resting on the floor. Place your hands on the back, arch and bend your back slowly and try to touch your heels with your palms. Get a partner to hold your waist gently as you arch your back to do this one step at a time. Hold the posture for a few moments and return to the starting position exhaling.
We finish with pranayama and the relaxation posture, Shavasana. The omkar and makar of pranayama routine not just relaxes you mentally, but is good for your back.
Bottomline:Don’t jump into asanas without knowing the reason for your backache. Yoga helps cure the pain, under supervision and is suitable for any age group. Did the asanas work for me? It did and I was game for more.
(Rita Khanna can be contacted at 65173344/9849772485)
If you are faced with a sore back after rigorous workouts or after spending long hours at work and commuting, a few asanas can work wonders. I walk into Rita Khanna’s Yogashaastra studio at Marredpally just in time for the morning session. Her batch comprises a vibrant team of young women, with some battling lower back pains. Rita guides us through a series of asanas for an hour, some simple ones and some strenuous.
We begin with the Makarasana, a relaxation posture. Lie face down on your abdomen on the yoga mat with legs about two feet apart and heels facing each other. Cross your arms, place your right hand on the left shoulder, left hand on the right shoulder, head and face tilted to one side. The asana follows the yogic principle of relaxed breathing with your mind focussed on your breath. The relaxing posture helps those with pain in the waist, neck and lower back, Rita tells us.
We move on to the Bhujangasana or the cobra posture. Lying face down on the floor, with your palms under your chest, inhale and raise your chest up and hold the posture for a few breaths. Do this in stages by coming up from the floor a wee bit and then raise to cobra posture if you suffer from backache. Stay with just your shoulders up in case of chronic backache. Exhale and move back to starting position. Seems simple so far. We try a few more repetitions.
Baddha-Naukasana follows next as we lie with face down on the mat. This one’s a bit tricky. Try taking both your arms behind your back, lying down. Hold your left wrist with the right hand, make a fist of the left hand with thumb inside. Inhale and raise your head, shoulder and chest from the waist level. Simultaneously, raise your thighs without bending the knees. Your body resembles the reverse of a boat, Rita says. She reminds us that asanas are meant to work according to our body and you must refrain from exerting too much if the posture causes pain.
A few asanas later, she demonstrates the Ushtrasana, which can be done easily in normal conditions and requires a partner if your back hurts. Stand on your knees, keeping the knees and feet slightly apart, toes pointing back and resting on the floor. Place your hands on the back, arch and bend your back slowly and try to touch your heels with your palms. Get a partner to hold your waist gently as you arch your back to do this one step at a time. Hold the posture for a few moments and return to the starting position exhaling.
We finish with pranayama and the relaxation posture, Shavasana. The omkar and makar of pranayama routine not just relaxes you mentally, but is good for your back.
Bottomline:Don’t jump into asanas without knowing the reason for your backache. Yoga helps cure the pain, under supervision and is suitable for any age group. Did the asanas work for me? It did and I was game for more.
(Rita Khanna can be contacted at 65173344/9849772485)
Subscribe to:
Posts (Atom)
