Weight gets out of control due to careless daily life style and uncontrolled eating and drinking. By understanding and knowing how much protein, vitamins, minerals, elements and liquids are essential for our body in daily diet, the weight certainly can remain balanced. Therefore, instead of taking medicines, take regular controlled diet with awareness and practice Yogasanas, Pranayama to balance the weight properly and proportionately.You can maintain your body weight with the following Pranayamas & Yogasanas.
OMKAR PRANYAMA
SITTING POSTURE
Sit in a steady and comfortable posture. Keep your spine and head erect. You can keep your hands on the knees in Gyan Mudra Posture (join the tips of the index fingers to the tips of the thumbs while keeping the other fingers extended & loose). Close your eyes gently. Relax all the muscles. To start with, inhale slowly and deeply through the nose, open the lips and start chanting O slowly but loudly. Close your lips completely and pronounce M. In this pranayama AU (O) is prolong and M is short. Repeat it 21 times.
BHRAMARI PRANAYAMA
Inhale slowly and deeply through the nose. Keep the lips closed and start humming loudly & smoothly like a black bee through the throat. One has to make a sound from the throat via the nose. Repeat it 21 times.
SHEETALI PRANAYAMA
Open your mouth & stretch your tongue outside the lips. Fold the tongue like a pipe from both the sides. Inhale gently, not forcefully, through the folded tongue with open eyes (good for eyes) with the hissing sound & feel the coolness at the back of the throat. Then take the tongue inside your mouth and close the lips firmly. Hold the breath as long as possible with closed eyes. Very – very slowly exhale through the nose without opening your mouth. This is one round. Do 15-20 rounds.
SHEETKARI PRANAYAMA
Sheetkari is a variation of Sheetali Pranayama. Those people who cannot fold the tongue can do Sheetkari Pranayama. Open the lips & fold the tongue inward towards the throat.Touch the tip of the tongue against the upper palate. Keep the upper and lower teeth together.Inhale deeply & gently through the teeth with open eyes with a sound like (si-si-si) & feel the coolness at the back of the throat.Then keep the lips closed & relax the tongue.Hold the breath as long as you can, with closed eyes.Slowly – slowly exhale through the nose without opening the mouth This is one round. Do 15-20 rounds.
BHUJANGASANA
Lie face down on the abdomen on the mat with legs straight, feet together, toes facing outside and forehead on the floor.
Place your hands directly under the chest; your thumbs should touch the nipples. Relax the whole body.
Inhale, slowly lift your head up, chest up & take your head far back. Slowly come back while exhaling to the starting position.
See that the arms remain half bent at the elbows. Do 5-10 times depending upon the body condition. In between whenever you want, you can take rest.
SHALABHASANA
Lie face down on the abdomen on the mat with legs straight, feet together, toes facing outside and chin on the floor.
Place your palms under your thighs( wrist watch, bangles etc should be taken off).
Inhale; raise your right leg off the floor as high as possible. When done, exhale and bring the leg back down to the starting position. Do the same with the other side. Do 3 times each side. Relax. This Asana can be done with both the legs together as well.
DHANURASANA
Lie face down on the abdomen on the mat with legs straight.
Bend the knees from behind, extend the arms backwards & hold the ankles.
Place the forehead on the floor.
Inhale; raise your body from both sides as high as possible by keeping the knees & feet apart as much as the distance between the shoulders.
Bend the head backward as much as you can with ease.
Hold it as long as you feel comfortable.
Exhale & come back in the starting position. Do 3-5 times depending upon the body condition. In between whenever you want, you can take rest.
USEFUL SUGGESTIONS TO MAINTAIN WEIGHT
Make a clear decision about how much body weight is to be maintained.
Drink as much water as you can. Avoid any kind of aerated water, drinks or alcohol totally.
Make a habit of taking diet which is nutritive and take the diet which does not increase weight.
If you have the habit of eating every now and then, eat low calorie food like salads & fruits. Eat from a small plate. Keep the bowls of small size.
Avoid second or third servings while taking meals.
When there is an offer of eating or drinking anything, do neck exercise. Move your head from left to right and from right to left as if you are saying "No".
If, knowingly or unknowingly mistake occurs in dietary restriction, don't feel sorry about it but take care not to make the mistake again and again.
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
Wednesday, November 19, 2008
GUIDELINES FOR HEALTHY LIVING
We must consider it as our birth right to stay healthy and to obtain this right, it is not necessary to take help of medicines as it is in our own hands. Nature has made the human body so complete that it is possible to stay healthy by keeping the internal systems working properly and in a coordinated manner. For overall physical and mental well being, harmony and peace of mind, follow these guidelines as a part of your life and improve your quality of life.
HEALTHY FOOD
Good health depends on a well-balanced diet and a happy attitude towards life. Take a moderate diet: stomach ¾ full. Eat more of sprouts, fresh green leafy vegetables, seasonal fruits, salads, juices, raw chutney and lemon-honey-water. Prefer butter milk and curds to milk. Take dried fruits after soaking them in water overnight.Use any grains/seeds after soaking them in water overnight. Chew well & eat slowly and calmly. Do not eat if ill, tired, in pain, in a tense state or in a hurry. Eat only when hungry. Ideal timings for meals are between 9a.m. & 11a.m. & 5p.m. to 7p.m.Take food with the attitude that it is a health giving gift from nature. Take a stroll after dinner for 15 to 20 minutes.
WATER
Drink water as much as possible during whole day other than at mealtime. One can have soup, buttermilk along with the meals. After half an hour of completion of meals, plain water can be taken.
REDUCE / MODERATE
Salt, sweets, spices, chilies, pulses (dal), ghee, butter, ice-cream, cream, potato and nuts.
ADOPT
The early to bed and early to rise habit. Fasting one day every week with juices and adequate water. Eat to live, not live to eat.
AVOID
White-flour (maida), white sugar, polished rice, synthetic/artificial food, late dinner, heavy meals, late sleeping, very hot and very cold food, eating while reading or watching T.V., tea, coffee, alcohol, drugs, soft drinks, tobacco, smoking, chewing pan, zarda (All these may stimulate you for a short time, but ultimately they depress you).
PRECAUTIONS
Wash vegetable and fruits properly before cutting as they contain pesticides and contaminants. Maintain an adequate distance while watching TV. Tension is very harmful, as it causes flatulence, acidity, constipation, irritability, besides liver, hypertension and heart problems. Hence, change the way of living.
EXERCISE
Do exercises / Yogasanas / walking / cycling / jogging / gardening / swimming / play games etc. Breathe deeply and keep erect posture always.
PRACTICE
Practice yogasana, pranayama, meditation regularly. After having meal, sit in vajrasana for 5 to 15 minutes. Spend some time in laughing daily. Do gargling with warm saline water once a day. Keep a three-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. Detoxifying the system completely with juices, fruits & salads for 2 to 4 days every three months is very good to stay fit permanently.
MENTAL EXERCISE
Take regular mental exercise. The mind affects the body in many ways and mental health is necessary to achieve physical health. Mental activities such as reading, writing, self- study, the creative arts, a hobby, learning something new, doing a different project all stimulate the mind. Watching excessive amount of TV, computer games or videos does not allow you to exercise your creativity or mental capacity. Manage the levels of stress in your life. Learn how to relax and stay calm and have a practical and positive attitude to your abilities and life circumstances.
GOAL / PURPOSE IN LIFE
It is important that you have a goal or purpose in life that you are interested in and genuinely wish to achieve. This may be via your job or home life or by being a member of a local or national society or some other means. Without an interest in wanting to achieve something, life often becomes dull and meaningless. Remember to enjoy life.
A RECIPE FROM SIVANANDA YOGA FOR SOUND HEALTH
For sound health if the following six rules are observed, life will be more beautiful, happy and joyful.
Eat half the stomach full
Drink water double the quantity of food.
Take exercise three fold.
Laugh four fold
Work five fold
Repeat the name of Ram- Ram six fold…….
It is not a must to call out the name of Rama; you may call out the name of God you believe in.
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
HEALTHY FOOD
Good health depends on a well-balanced diet and a happy attitude towards life. Take a moderate diet: stomach ¾ full. Eat more of sprouts, fresh green leafy vegetables, seasonal fruits, salads, juices, raw chutney and lemon-honey-water. Prefer butter milk and curds to milk. Take dried fruits after soaking them in water overnight.Use any grains/seeds after soaking them in water overnight. Chew well & eat slowly and calmly. Do not eat if ill, tired, in pain, in a tense state or in a hurry. Eat only when hungry. Ideal timings for meals are between 9a.m. & 11a.m. & 5p.m. to 7p.m.Take food with the attitude that it is a health giving gift from nature. Take a stroll after dinner for 15 to 20 minutes.
WATER
Drink water as much as possible during whole day other than at mealtime. One can have soup, buttermilk along with the meals. After half an hour of completion of meals, plain water can be taken.
REDUCE / MODERATE
Salt, sweets, spices, chilies, pulses (dal), ghee, butter, ice-cream, cream, potato and nuts.
ADOPT
The early to bed and early to rise habit. Fasting one day every week with juices and adequate water. Eat to live, not live to eat.
AVOID
White-flour (maida), white sugar, polished rice, synthetic/artificial food, late dinner, heavy meals, late sleeping, very hot and very cold food, eating while reading or watching T.V., tea, coffee, alcohol, drugs, soft drinks, tobacco, smoking, chewing pan, zarda (All these may stimulate you for a short time, but ultimately they depress you).
PRECAUTIONS
Wash vegetable and fruits properly before cutting as they contain pesticides and contaminants. Maintain an adequate distance while watching TV. Tension is very harmful, as it causes flatulence, acidity, constipation, irritability, besides liver, hypertension and heart problems. Hence, change the way of living.
EXERCISE
Do exercises / Yogasanas / walking / cycling / jogging / gardening / swimming / play games etc. Breathe deeply and keep erect posture always.
PRACTICE
Practice yogasana, pranayama, meditation regularly. After having meal, sit in vajrasana for 5 to 15 minutes. Spend some time in laughing daily. Do gargling with warm saline water once a day. Keep a three-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. Detoxifying the system completely with juices, fruits & salads for 2 to 4 days every three months is very good to stay fit permanently.
MENTAL EXERCISE
Take regular mental exercise. The mind affects the body in many ways and mental health is necessary to achieve physical health. Mental activities such as reading, writing, self- study, the creative arts, a hobby, learning something new, doing a different project all stimulate the mind. Watching excessive amount of TV, computer games or videos does not allow you to exercise your creativity or mental capacity. Manage the levels of stress in your life. Learn how to relax and stay calm and have a practical and positive attitude to your abilities and life circumstances.
GOAL / PURPOSE IN LIFE
It is important that you have a goal or purpose in life that you are interested in and genuinely wish to achieve. This may be via your job or home life or by being a member of a local or national society or some other means. Without an interest in wanting to achieve something, life often becomes dull and meaningless. Remember to enjoy life.
A RECIPE FROM SIVANANDA YOGA FOR SOUND HEALTH
For sound health if the following six rules are observed, life will be more beautiful, happy and joyful.
Eat half the stomach full
Drink water double the quantity of food.
Take exercise three fold.
Laugh four fold
Work five fold
Repeat the name of Ram- Ram six fold…….
It is not a must to call out the name of Rama; you may call out the name of God you believe in.
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
Friday, November 14, 2008
BHASTRIKA PRANAYAMA…
Pranayama is the science of breath control. There are several varieties of Pranayamas and one of the important types is Bhastrika Pranayama. In Sanskrit, Bhastrika means Bellows. Just as a blacksmith blows his bellows rapidly, so also a rapid succession of forcible expulsions is a characteristic feature of this breathing. In fact Bhastrika is quite akin to Kapalbhati. For performing Kapalbhati, we breathe in very slowly and breathe out very speedily. But In Bhastrika pranayama air is rapidly and forcefully inhaled & exhaled one after another.
TECHNIQUE
Sit in any comfortable posture with spine, head & neck straight. Rest the hands on the respective knees in Gyan Mudra posture. (Join the tips of the index fingers to the tips of the thumbs while keeping the other fingers loose). Close the eyes & look within. Feel the whole body relaxing.
LEFT NOSTRIL
Now bring the right palm in front of the face & bend first two fingers at the root of the thumb. Close your right nosril with the thumb. Start deep and forceful breathing in a steady rhythm through left nosrtil without straining yourself with equal emphasis on the inhalation and exhalation. With each inhalation the diaphragm descends & the abdomen moves outward. With each exhalation the diaphragm moves upwards & the abdomen moves inward. We have to coordinate the breath with stomach movements. You can begin with breathing in and breathing out 10 to 30 times or according to your body capacity. Gradually you can increase it.
JALANDHARBANDH
When the required numbers of expulsions for one round are finished, breathe in deeply and press the chin on the chest and hold the breath as long as you feel comfortable. (Bhastrika breathing is a dynamic and highly energizing abdominal breathing exercise requiring a large expenditure of physical energy. To gain the energy back instantly, we are pressing the chin into the chest). Now raise the head up and breathe out slowly. It completes one round of Bhastrika. Take rest for a while by taking a few normal breaths. This will give you relief and make you fit for starting to the other side of the nostril.
RIGHT NOSTRIL
Now do the same way with the right nostril by closing the left nostril with the ring finger. After finishing the round take rest for a while by taking a few normal breaths.
BOTH NOSTRILS
Now do the final stage of Bhastrika. Rest the hands on the respective knees in Gyan Mudra posture. Breathe in & out simultaneously with both the nostrils. After finishing the round take rest for a while by taking a few normal breaths so that you can get ready for the second round. Make two-three rounds. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours.
BREATHING
This Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed depending upon the capacity and health of an individual. Beginners & individuals with weak lungs and heart should do this at a slow speed while performing inhalation and exhalation A healthy individual should do it initially at a slow speed and as one gets used to it, gradually increase the speed to moderate and then high. This Pranayama should be done for 3 to 5 minutes.
BENEFITS
The rapid and forceful exhalation and inhalation technique boosts our immune system by burning fat & also improves the capacity of our lungs by supplying plentiful oxygen to the lungs, thereby cleaning and strengthening our respiratory system.
· Bhastrika Pranayama relieves inflammation of the throat, increases gastric fire and destroys phlegm. Complete system, starting from the nose, complete trachea and deep upto the end of lungs right upto diaphragm becomes diseaseless, strong and gets endowed with greater working capacity.
· Desired effects for Bhastrika include an increase in ventilation, better circulation of blood and an increase in brain capacity thereby eliminating any mental disturbance thus refreshing the mind & body.
· It gives warmth to the body. Useful for those who feel more cold in winters.
· It produces heat in the body & increases appetite, destroys mucus, removes disorders of the respiratory system, useful in diabetes, asthma, sinus, improves efficiency of the nervous system, reduces fat in the abdominal region and enhances purity of consciousness. It purifies the Nadis considerably.
· Bhastrika Pranayama removes all diseases which arise from excess of wind, bile and phlegm & maintain their balance.
CAUTIONS FOR PRACTICING BHASTRIKA PRANAYAMA
Beginners should practice this pranayama slowly at first, allowing their bodies time to adapt to the practice.
Those suffering from high blood pressure, any heart disease, hernia, gastric ulcers, vertigo, epilepsy, pregnant ladies & during menstruating should not do this Pranayama.
Those suffering from lung diseases such as asthma or poor lungs capacity or recovering from tuberculosis should do under expert guidance.
In summer season, reduce the frequency of this Pranayama.
If you are suffering from severe cough or sinus and both of your nostrils are not open, close the right nostril first and do respiration (exhalation as well as inhalation) through the left nostril forcefully. Then do the same with the other nostril. Continue this method till both the nostrils open simultaneously.
If you experience any giddiness, stop the practice and take a few normal breaths. Continue the practice after normalcy.
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It is best to perform this yoga posture in the presence of a qualified yoga teacher.
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
TECHNIQUE
Sit in any comfortable posture with spine, head & neck straight. Rest the hands on the respective knees in Gyan Mudra posture. (Join the tips of the index fingers to the tips of the thumbs while keeping the other fingers loose). Close the eyes & look within. Feel the whole body relaxing.
LEFT NOSTRIL
Now bring the right palm in front of the face & bend first two fingers at the root of the thumb. Close your right nosril with the thumb. Start deep and forceful breathing in a steady rhythm through left nosrtil without straining yourself with equal emphasis on the inhalation and exhalation. With each inhalation the diaphragm descends & the abdomen moves outward. With each exhalation the diaphragm moves upwards & the abdomen moves inward. We have to coordinate the breath with stomach movements. You can begin with breathing in and breathing out 10 to 30 times or according to your body capacity. Gradually you can increase it.
JALANDHARBANDH
When the required numbers of expulsions for one round are finished, breathe in deeply and press the chin on the chest and hold the breath as long as you feel comfortable. (Bhastrika breathing is a dynamic and highly energizing abdominal breathing exercise requiring a large expenditure of physical energy. To gain the energy back instantly, we are pressing the chin into the chest). Now raise the head up and breathe out slowly. It completes one round of Bhastrika. Take rest for a while by taking a few normal breaths. This will give you relief and make you fit for starting to the other side of the nostril.
RIGHT NOSTRIL
Now do the same way with the right nostril by closing the left nostril with the ring finger. After finishing the round take rest for a while by taking a few normal breaths.
BOTH NOSTRILS
Now do the final stage of Bhastrika. Rest the hands on the respective knees in Gyan Mudra posture. Breathe in & out simultaneously with both the nostrils. After finishing the round take rest for a while by taking a few normal breaths so that you can get ready for the second round. Make two-three rounds. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours.
BREATHING
This Pranayama can be done in three variable speeds viz. slow speed, moderate speed and at high speed depending upon the capacity and health of an individual. Beginners & individuals with weak lungs and heart should do this at a slow speed while performing inhalation and exhalation A healthy individual should do it initially at a slow speed and as one gets used to it, gradually increase the speed to moderate and then high. This Pranayama should be done for 3 to 5 minutes.
BENEFITS
The rapid and forceful exhalation and inhalation technique boosts our immune system by burning fat & also improves the capacity of our lungs by supplying plentiful oxygen to the lungs, thereby cleaning and strengthening our respiratory system.
· Bhastrika Pranayama relieves inflammation of the throat, increases gastric fire and destroys phlegm. Complete system, starting from the nose, complete trachea and deep upto the end of lungs right upto diaphragm becomes diseaseless, strong and gets endowed with greater working capacity.
· Desired effects for Bhastrika include an increase in ventilation, better circulation of blood and an increase in brain capacity thereby eliminating any mental disturbance thus refreshing the mind & body.
· It gives warmth to the body. Useful for those who feel more cold in winters.
· It produces heat in the body & increases appetite, destroys mucus, removes disorders of the respiratory system, useful in diabetes, asthma, sinus, improves efficiency of the nervous system, reduces fat in the abdominal region and enhances purity of consciousness. It purifies the Nadis considerably.
· Bhastrika Pranayama removes all diseases which arise from excess of wind, bile and phlegm & maintain their balance.
CAUTIONS FOR PRACTICING BHASTRIKA PRANAYAMA
Beginners should practice this pranayama slowly at first, allowing their bodies time to adapt to the practice.
Those suffering from high blood pressure, any heart disease, hernia, gastric ulcers, vertigo, epilepsy, pregnant ladies & during menstruating should not do this Pranayama.
Those suffering from lung diseases such as asthma or poor lungs capacity or recovering from tuberculosis should do under expert guidance.
In summer season, reduce the frequency of this Pranayama.
If you are suffering from severe cough or sinus and both of your nostrils are not open, close the right nostril first and do respiration (exhalation as well as inhalation) through the left nostril forcefully. Then do the same with the other nostril. Continue this method till both the nostrils open simultaneously.
If you experience any giddiness, stop the practice and take a few normal breaths. Continue the practice after normalcy.
window.google_render_ad();
It is best to perform this yoga posture in the presence of a qualified yoga teacher.
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, November 8, 2008
YOGA FOR SINUSITUS
WHAT ARE SINUSES
Sinuses are the air chambers in the bone behind your cheeks, eyebrows and jaw. They make mucus, a fluid that cleans bacteria and other particles out of the air you breathe. Tiny hairs called cilia (say: “sill-ee-ah”) sweep mucus out of your sinuses so it can drain out through your nose.
WHAT IS SINUSITIS
Sinusitis is a condition in which the lining of your sinuses becomes inflamed. Its main causes are changes in temperature or air pressure, allergies, use of excessive decongestant nasal sprays, smoking, swimming or diving. Growths called polyps also block sinus passages. When sinusitis is caused by a bacterial or viral infection, you get a sinus infection. Its symptoms are pain or pressure in the forehead, cheeks, nose, between the eyes, headache, fever, nasal congestion, reduced sense of smell and aching teeth.
THE IMMUNE SYSTEM
The immune system keeps us healthy and protects us against all sorts of viruses, bacteria, microbes, parasites and toxins. The best way to prevent allergic reactions is having healthy immune system. To strengthen and balancing the immune system against sinus, practicing yoga postures in a relaxing way with slow deep breathing and the intention to let go and relax the nervous system can be very beneficial. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies, which are naturally cleared out in a non-allergic person by sneezing once or twice a day. When the immune system backs off, inflammation and mucus decrease and symptoms diminish.
YOGIC MANAGEMENT
Asanas, Pranayama, Meditation, Yogic Kriyas & Proper diet play a vital role in curing the problem.
ASANAS
Surya namaskar, Bhujangasana, Dhanurasana, Matsyasana, Simhasana, Shavasana
PRANAYAMA
Omkar, Bhrahmari, Suryabhedi, Ujjayi, Kapalbhati, Bhastrika, Anulome- vilome
YOGIC KRIYAS
Jal neti, Kunjal kriya
I would recommend that you should learn the Kriyas only under the guidance of a Yoga Instructor.
DIET
Diet should be light, nutritious & well- balanced. Take plenty of enzyme rich foods (papaya, tomato, carrots, and spinach), fiber, and roughage (whole wheat flour, lots of vegetables, soups, fruit juices, fruits etc.), Avoid heavy meals, excessive worry, anger, tension, jealousy and hurrying, fried, fatty, spices, starchy & sugar containing food, smoking, alcohol, cocoa, white flour, tinned fruit, refined cereals, tea coffee , milk products and fruits such as banana.
TAKE CARE OF SINUSITIS
Drink tons of lukewarm water.
A glass of hot Tulsi water with honey and ginger is very soothing to the allergies.
Apply moist heat by holding a warm wet towel against your face or breathing in steam through a cloth or towel. This will relieve sinus pressure & help open your sinus passages.
Rinse your sinus passages with a saline solution. Learn Neti.
Expose the body to sunlight and fresh air breathing deeply every day.
Avoid dusty places, exposure to cold, food to which you are sensitive, mental worries and tensions.
Have sound sleep of 7 to 8 hours daily. It can make your sinuses feel more stopped-up, so try lying on the side that lets you breathe the best.
MANAGE YOUR ALLERGIES & BUILD UP RESPIRATORY STAMINA WITH
SIMHASANA (ROARING LION POSE)
Simhasna means Lion pose. In this position we roar like a lion. It strengthens the lungs, throat & voice. It stimulates the tonsils, immune system & helps to reduce stress & anger.
To start with, sit in Vajrasana. Place both your hands on the respective knees. Eyes closed. Breathe normally. Now do these steps. Take a deep breath and retain it for few seconds. Exhale forcefully with a roaring sound aaaaaaahhhh like a lion and simultaneously take your tongue out as much as you can, stretch your fingers as wide as you can, open your eyes as wide as you can, focus your mind at the space between the eyebrows or tip of the nose. This is one round. Repeat this 4-5 times. Massage your throat after finishing Simhasana. Those who cannot do Sarvangasana and Halasana they can do Simhasana
OMKAR
There is no scientific training necessary for practice of Omkar. Inhale deeply through the nose, then open the mouth and chant Omkar loudly. Performing Omkar will help keep the sinuses healthy & increase the vital capacity of the body. Circulation of blood increases thereby increasing the capacity of lungs. Do for 5 minutes. One can do this pranayama any time, either in the morning, noon afternoon, or at night, whenever the belly is not full.
· 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
Sinuses are the air chambers in the bone behind your cheeks, eyebrows and jaw. They make mucus, a fluid that cleans bacteria and other particles out of the air you breathe. Tiny hairs called cilia (say: “sill-ee-ah”) sweep mucus out of your sinuses so it can drain out through your nose.
WHAT IS SINUSITIS
Sinusitis is a condition in which the lining of your sinuses becomes inflamed. Its main causes are changes in temperature or air pressure, allergies, use of excessive decongestant nasal sprays, smoking, swimming or diving. Growths called polyps also block sinus passages. When sinusitis is caused by a bacterial or viral infection, you get a sinus infection. Its symptoms are pain or pressure in the forehead, cheeks, nose, between the eyes, headache, fever, nasal congestion, reduced sense of smell and aching teeth.
THE IMMUNE SYSTEM
The immune system keeps us healthy and protects us against all sorts of viruses, bacteria, microbes, parasites and toxins. The best way to prevent allergic reactions is having healthy immune system. To strengthen and balancing the immune system against sinus, practicing yoga postures in a relaxing way with slow deep breathing and the intention to let go and relax the nervous system can be very beneficial. Through relaxation, the nervous system can tell the immune system to settle down and stop attacking the foreign bodies, which are naturally cleared out in a non-allergic person by sneezing once or twice a day. When the immune system backs off, inflammation and mucus decrease and symptoms diminish.
YOGIC MANAGEMENT
Asanas, Pranayama, Meditation, Yogic Kriyas & Proper diet play a vital role in curing the problem.
ASANAS
Surya namaskar, Bhujangasana, Dhanurasana, Matsyasana, Simhasana, Shavasana
PRANAYAMA
Omkar, Bhrahmari, Suryabhedi, Ujjayi, Kapalbhati, Bhastrika, Anulome- vilome
YOGIC KRIYAS
Jal neti, Kunjal kriya
I would recommend that you should learn the Kriyas only under the guidance of a Yoga Instructor.
DIET
Diet should be light, nutritious & well- balanced. Take plenty of enzyme rich foods (papaya, tomato, carrots, and spinach), fiber, and roughage (whole wheat flour, lots of vegetables, soups, fruit juices, fruits etc.), Avoid heavy meals, excessive worry, anger, tension, jealousy and hurrying, fried, fatty, spices, starchy & sugar containing food, smoking, alcohol, cocoa, white flour, tinned fruit, refined cereals, tea coffee , milk products and fruits such as banana.
TAKE CARE OF SINUSITIS
Drink tons of lukewarm water.
A glass of hot Tulsi water with honey and ginger is very soothing to the allergies.
Apply moist heat by holding a warm wet towel against your face or breathing in steam through a cloth or towel. This will relieve sinus pressure & help open your sinus passages.
Rinse your sinus passages with a saline solution. Learn Neti.
Expose the body to sunlight and fresh air breathing deeply every day.
Avoid dusty places, exposure to cold, food to which you are sensitive, mental worries and tensions.
Have sound sleep of 7 to 8 hours daily. It can make your sinuses feel more stopped-up, so try lying on the side that lets you breathe the best.
MANAGE YOUR ALLERGIES & BUILD UP RESPIRATORY STAMINA WITH
SIMHASANA (ROARING LION POSE)
Simhasna means Lion pose. In this position we roar like a lion. It strengthens the lungs, throat & voice. It stimulates the tonsils, immune system & helps to reduce stress & anger.
To start with, sit in Vajrasana. Place both your hands on the respective knees. Eyes closed. Breathe normally. Now do these steps. Take a deep breath and retain it for few seconds. Exhale forcefully with a roaring sound aaaaaaahhhh like a lion and simultaneously take your tongue out as much as you can, stretch your fingers as wide as you can, open your eyes as wide as you can, focus your mind at the space between the eyebrows or tip of the nose. This is one round. Repeat this 4-5 times. Massage your throat after finishing Simhasana. Those who cannot do Sarvangasana and Halasana they can do Simhasana
OMKAR
There is no scientific training necessary for practice of Omkar. Inhale deeply through the nose, then open the mouth and chant Omkar loudly. Performing Omkar will help keep the sinuses healthy & increase the vital capacity of the body. Circulation of blood increases thereby increasing the capacity of lungs. Do for 5 minutes. One can do this pranayama any time, either in the morning, noon afternoon, or at night, whenever the belly is not full.
· 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
Monday, November 3, 2008
DIABETES & YOGA
Though Diabetes is a very vast topic, I have tried to give only relevant and important information in this Article. Diabetes mellitus is a condition in which the pancreas no longer produces enough insulin or when cells stop responding to the insulin that is produced as a result glucose in the blood cannot be absorbed into the cells of the body. It is the most common endocrine disorder. Causes are heredity, pancreatic disease, alcoholism, malnutrition, food, obesity and stress. Symptoms include frequent urination, lethargy, excessive thirst and hunger. The treatment includes changes in diet, oral medications and in some cases daily injections of insulin.
OUR PANCREAS
Our pancreas is composed of two major types of tissues;
1. Exocrine tissue (acini), which secretes digestive enzymes via the pancreatic duct into the intestines to help digest (break down) the food we eat.
2. Endocrine tissue (islets of Langerhans), which produces and secretes the hormones insulin and glucagon directly into the blood.
INSULIN & PANCREAS
Endocrine tissue contains alpha, beta and delta cells. Beta cells produce insulin & allow body cells to use and store carbohydrate, fat and protein. Alpha cells produce glucagon & have anti-insulin action. Both in unison keep a constant glucose level in the blood.
INSULIN, FOOD & ENERGY
As vehicle works on petrol and diesel, our body functions best at a certain level of sugar in the bloodstream. Digestive process converts carbohydrates from our food into glucose. As the proportion of glucose in the blood increases, immediately pancreas gland situated behind the stomach releases hormones known as insulin. It converts glucose in the form of power and stores the extra glucose in the cells of liver and muscles. Thus the quantum of glucose in the blood remains balanced.
DISEASE STATE OF PANCREAS
The cells of the body are unable to take glucose out of the bloodstream when needed because they resist the insulin that you need to allow glucose to enter cells. On top of that, the liver continues to send a lot of glucose into the bloodstream even when it isn’t needed because the signals telling the liver to shut off aren’t working and leads to high blood sugar. The kidneys cannot bear too much sugar (glucose) in the blood and as a result it is filtered out with the urine. Body, therefore, utilizes fat instead of glucose. When glucose is converted to strength, the fuel is fully utilized but when fat is utilized as a fuel, poisonous gases like acetone are produced. A diabetic patient becomes comatose called as diabetic coma.
TWO MAJOR TYPES OF DIABETES ARE
Type- I (Juvenile Diabetes) / insulin dependant diabetes mellitus (IDDM)
Type II (Maturity- onset Diabetes) / non- insulin dependant diabetes mellitus (NIDDM) GESTATIONAL DIABETES (GDM)
It can develop during pregnancy and generally resolves after the baby is delivered.
TREATMENT
FREELY CONSUMABLE DIET
First thing in the morning Take one to two teaspoon fenugreek seeds (methidana) with a glass of luke warm water. Before breakfast - Take raw vegetable juices (karela / amla) Breakfast Dalia with vegetables / finger millet (ragi) / two numbers of Khakhara. Before Lunch Salad in any quantity (Onion, cucumber, tomatoes, sprouts, carrots, radish, cabbage) + Buttermilk. Lunch Chapattis of Black Channa Flour 80%+ Wheat flour 20 % ) + seasonal vegetables (green leafy, methi, karalla, palak, cauliflower, carrot, cabbage, gourds of various varieties etc) + curd or buttermilk of skimmed milk. Evening Take fruits / fruit juice Dinner Khichadi / vegetables soups / steamed vegetables. Before going to bed Take ½ glass of warm water. Avoid Fried, fatty spices, starchy & sugar containing food, jackfruits, mangoes, bananas, sapotas, custard apples, tea, coffee, cocoa, alcohol, white flour, tinned fruit and refined cereals.
YOGA ROUTINE
Asanas such as flexibility exercises, Trikonasana, Suryanamaskara, Sarvanga, Matsya, Hala, Paschimothana, Bhujang, Shalbha, Dhanur, Ardha-matsyendrasana, Yogmudra, Pranayama Bhramari, Shitali, Shitkari, Agnisaar, Kapalbhati, Nadi shodhan, Meditation, Walking, Yogic kriyas Uddiyana banda, Shat kriyas Neti, Kunjal, Enema will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous & circulatory systems & reduce stress. Learn these from some qualified Yoga instructor.
IMPLEMENT THE FOLLOWING SUGGESTIONS
· Take 4 to 5 small meals a day rather than three large ones.
The evening meals should be taken at least two hours before going to bed. Light evening meals are recommended. Avoid the temptation of a second helping.
Take medicine in fixed quantity and at fixed time.
Be regular in exercise / Yoga-abhyasa.
Do not make any change in the medicine unless proper advice is taken.
Even though you notice no trouble, get your physical examination carried out periodically. In the beginning let this examination be monthly When you get a control over quantity of glucose in the blood you should get it done every three months.
Get blood examined for glucose as advised by your physician.
Get the examination carried out for glycosylated hemoglobin (Hb Aic). One can find out by this test whether diabetes was under control all throughout the past three months.
Get your blood pressure and blood lipids tested regularly.
Get the blood and urine examined annually to establish that there is no defect in the kidney.
Get fundoscopy of the eyes carried out annually and get teeth cleaned and examined annually.
Daily examine your feet and skin. If you have got hurt and if it has got septic, contact the doctor immediately.
Think positive & try to be cheerful always.
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
OUR PANCREAS
Our pancreas is composed of two major types of tissues;
1. Exocrine tissue (acini), which secretes digestive enzymes via the pancreatic duct into the intestines to help digest (break down) the food we eat.
2. Endocrine tissue (islets of Langerhans), which produces and secretes the hormones insulin and glucagon directly into the blood.
INSULIN & PANCREAS
Endocrine tissue contains alpha, beta and delta cells. Beta cells produce insulin & allow body cells to use and store carbohydrate, fat and protein. Alpha cells produce glucagon & have anti-insulin action. Both in unison keep a constant glucose level in the blood.
INSULIN, FOOD & ENERGY
As vehicle works on petrol and diesel, our body functions best at a certain level of sugar in the bloodstream. Digestive process converts carbohydrates from our food into glucose. As the proportion of glucose in the blood increases, immediately pancreas gland situated behind the stomach releases hormones known as insulin. It converts glucose in the form of power and stores the extra glucose in the cells of liver and muscles. Thus the quantum of glucose in the blood remains balanced.
DISEASE STATE OF PANCREAS
The cells of the body are unable to take glucose out of the bloodstream when needed because they resist the insulin that you need to allow glucose to enter cells. On top of that, the liver continues to send a lot of glucose into the bloodstream even when it isn’t needed because the signals telling the liver to shut off aren’t working and leads to high blood sugar. The kidneys cannot bear too much sugar (glucose) in the blood and as a result it is filtered out with the urine. Body, therefore, utilizes fat instead of glucose. When glucose is converted to strength, the fuel is fully utilized but when fat is utilized as a fuel, poisonous gases like acetone are produced. A diabetic patient becomes comatose called as diabetic coma.
TWO MAJOR TYPES OF DIABETES ARE
Type- I (Juvenile Diabetes) / insulin dependant diabetes mellitus (IDDM)
Type II (Maturity- onset Diabetes) / non- insulin dependant diabetes mellitus (NIDDM) GESTATIONAL DIABETES (GDM)
It can develop during pregnancy and generally resolves after the baby is delivered.
TREATMENT
FREELY CONSUMABLE DIET
First thing in the morning Take one to two teaspoon fenugreek seeds (methidana) with a glass of luke warm water. Before breakfast - Take raw vegetable juices (karela / amla) Breakfast Dalia with vegetables / finger millet (ragi) / two numbers of Khakhara. Before Lunch Salad in any quantity (Onion, cucumber, tomatoes, sprouts, carrots, radish, cabbage) + Buttermilk. Lunch Chapattis of Black Channa Flour 80%+ Wheat flour 20 % ) + seasonal vegetables (green leafy, methi, karalla, palak, cauliflower, carrot, cabbage, gourds of various varieties etc) + curd or buttermilk of skimmed milk. Evening Take fruits / fruit juice Dinner Khichadi / vegetables soups / steamed vegetables. Before going to bed Take ½ glass of warm water. Avoid Fried, fatty spices, starchy & sugar containing food, jackfruits, mangoes, bananas, sapotas, custard apples, tea, coffee, cocoa, alcohol, white flour, tinned fruit and refined cereals.
YOGA ROUTINE
Asanas such as flexibility exercises, Trikonasana, Suryanamaskara, Sarvanga, Matsya, Hala, Paschimothana, Bhujang, Shalbha, Dhanur, Ardha-matsyendrasana, Yogmudra, Pranayama Bhramari, Shitali, Shitkari, Agnisaar, Kapalbhati, Nadi shodhan, Meditation, Walking, Yogic kriyas Uddiyana banda, Shat kriyas Neti, Kunjal, Enema will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous & circulatory systems & reduce stress. Learn these from some qualified Yoga instructor.
IMPLEMENT THE FOLLOWING SUGGESTIONS
· Take 4 to 5 small meals a day rather than three large ones.
The evening meals should be taken at least two hours before going to bed. Light evening meals are recommended. Avoid the temptation of a second helping.
Take medicine in fixed quantity and at fixed time.
Be regular in exercise / Yoga-abhyasa.
Do not make any change in the medicine unless proper advice is taken.
Even though you notice no trouble, get your physical examination carried out periodically. In the beginning let this examination be monthly When you get a control over quantity of glucose in the blood you should get it done every three months.
Get blood examined for glucose as advised by your physician.
Get the examination carried out for glycosylated hemoglobin (Hb Aic). One can find out by this test whether diabetes was under control all throughout the past three months.
Get your blood pressure and blood lipids tested regularly.
Get the blood and urine examined annually to establish that there is no defect in the kidney.
Get fundoscopy of the eyes carried out annually and get teeth cleaned and examined annually.
Daily examine your feet and skin. If you have got hurt and if it has got septic, contact the doctor immediately.
Think positive & try to be cheerful always.
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
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