YOGA Camp Organized by Yogashaastra Studios at West Marredpally‏

Hi,
 
Here's presenting a unique opportunity for all Yoga enthusiasts to attend a Yoga camp with Swami Atma Gyananada Giri Ji organized by Yogashaastra Studios at West Marredpally, Secunderabad.
 
I would also like to sincerely request you to pass this message on to as many friends/acquaintances as possible so we are able to spread this message far and wide. Thank you and look forward to meet you during this camp.

Warm Regards

Dr. Rita Khanna

WINTER PRANAYAMAS

The winter season is fast approaching & it is quite necessary that the flow of energy in our body is maintained. For that, we must try to increase the immunity in the body through Yoga & Pranayama. This season is also a season of respiratory diseases like cough, cold, asthma, bronchitis & many other breathing problems. There are some specific Pranayamas, which are very good in winter season. These Pranayamas increase the gastric fire thus generating energy in the form of heat in the body, increase appetite, destroy mucus, remove disorders of the respiratory system & improves efficiency of the nervous system. Also good for those who feel more cold in winters, useful in diabetes, obesity, asthma, sinus and enhances purity of consciousness. These exercises not only supply oxygen to the body but also remove wastes and toxins and protect us against harmful intruders.

SITTING POSTURE FOR THE PRANAYAMAS
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.

SURYABEDI PRANAYAMA

TECHNIQUE
Bring the right palm in front of the face & bend first two fingers at the root of the thumb. Close your left nostril with your ring & the little fingers. Slowly inhale through your right nostril. Now after inhalation close your right nostril with your thumb (left nostril is already closed) and hold the breath inside according to your capacity. Then remove the ring & little fingers from the left nostril & exhale slowly through your left nostril. This is one round. Do 11 times. Don’t hold the breath if suffering from Asthma.

UJJAYI PRANAYAMA

TECHNIQUE
Closing the mouth, start by inhaling long, slow, deep breaths through both your nostrils in such a way that while inhaling the touch of air is experienced in the throat to the chest. In short, after inhaling the breath through the nose, the passage of the incoming air is felt on the roof of the palate first, then towards the throat & then to the lungs. As you inhale, a typical sound is created due to the friction of air in the throat. Feel the contraction in the throat & expand the chest with the breath. The sound is as if wind blows with pressure. It should be uniform and continuous .It should emerge from the upper part of your throat& not from the upper or front part of your nose. After completing inhalation, very slowly exhale. Stretch your inhale and exhale as much as you can without generating tension anywhere in your body. This completes one cycle of Ujjayi Pranayama. Repeat the cycles for three to five minutes or according to your body capacity.

KAPALABHATI PRANAYAMA

TECHNIQUE
Inhale normally; exhale rapidly and forcefully through the nostrils by contracting the abdominal muscles quickly with a backward push. This completes one cycle of Kapalabhati exercise. Repeat the cycles for three to five minutes or according to your body capacity. In this process, shoulders or any other part of the body should not move up and down. Normally when people breathe out, they bend the body to the front from the waist and give a jerk, or shake the shoulders and head violently which would be highly incorrect. Do not use body force and there should not be any strain or jerk on the muscles of the face, especially corner of the lips, nose & eye muscles.

BHASTRIKA PRANAYAMA
Bhastrika is quite akin to Kapalbhati. For performing Kapalbhati, we breathe in very slowly and breathe out very speedily. But In Bhastrika Pranayama we breathe in & breathe out rapidly and forcefully one after another. 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.

TECHNIQUE
Breathe in & breathe out through both the nostrils forcefully without straining yourself. 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. Whenever you want to stop, breathe in deeply, press the chin on the chest and hold the breath as long as you feel comfortable. 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. Make two-three rounds.

CAUTIONS FOR PRACTICING WINTER PRANAYAMA
Beginners should practice these Pranayama slowly at first, allowing their bodies time to adapt to the practice.
If you are suffering from severe cough or sinus and both 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.
Those suffering from high blood pressure, any heart disease, hernia, gastric ulcers, vertigo, epilepsy, lung diseases such as asthma or poor lungs capacity or recovering from tuberculosis should do under expert guidance.
Pregnant ladies should not do these Pranayamas.To be avoided during menstruation.
If you experience any giddiness, stop the practice and take a few normal breaths. Continue the practice after normalcy.
It is best to perform these Pranayamas 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

ASANAS FOR RECONDITIONING THE NERVOUS SYSTEM

The brain & the spinal cord along with the nerves emanating constitute the nervous system of the body. The nervous system is divided into two main systems; the central nervous system (CNS) and the peripheral nervous system (PNS). Central nervous system consists of the brain and spinal cord. The brain keeps the body in order. Its main job is to get the information from the body and send out instructions. Peripheral nervous system consists of all other neural elements. Cranial nerves, spinal nerves & many other micro nerves start in the rear of the backbone & spread through a nerves net work & terminate in the brain. A healthy central nervous system (brain and spine), healthy glands and healthy internal organs are the secret of vitality and rejuvenation & enable one to remain level headed in stressful situations. The power & activeness of the body depends on the power & activeness of the brain. Yogasanasa, Pranayama & Meditation contribute a lot for maintaining a healthy, active & powerful brain. The following sets of four Asanas are very helpful to pump in blood to the brain & the spinal cord in extra quantity & add energy for all round development of the body & the mind.

UTTANPADASANA 30 DEGREES
Lie flat on your back on the mat with legs straight. Place the arms close to the body with the palms facing downwards. Make sure the whole body is relaxed.

Inhale & raise your legs off the floor to 30 degrees, just two feet above the floor. Hold it there for minimum ten counts or according to your body capacity. Then while exhaling, bring the legs back to the floor.

NAUKASANA (Same lying down position)
Now extend your arms over the head. Take deep breath & lift your arms, shoulders and head from one side and lift both the legs right from thighs from the other side just few inches above the floor. Raising the body from both sides should look like the shape of a boat. Hold it there for some time.

URDHVANAUKASANA
Now from second Asana (Naukasana), you are coming into Urdhvanaukasana. Without any jerk or sudden force, inhale; gently sit up on your hips with arms up in the front. In this position, you are extending the arms in the front & legs are upward. Hold it there for some time.

DRONASANA
From the third Asana you are coming into Dronasana. Just hold the legs & try to touch the knees with the forehead. Hold it there for some time. Then relax. Repeat the set of these four Asanas 3-5 times.

NOTE
If you feel shakiness in the legs or your nervous system is weak, you can take support of the wall for all these Asanas. Those suffering from hypertension, heart disease, spondilitis & people who have been operated on abdomen should consult an expert before practicing it.

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

YOGA DURING MENSTRUATION

MENSTRUATION- THE NATURE’S CYCLE
Menstruation is a natural monthly cycle in women which begins in their adolescent period, generally, between the age of 8 and 18 and lasts until between ages 40 and 60. The menstrual cycle of most women is about 28 days, though it can vary considerably from one month to another. Every month the inner developed layer of the uterus (endometrium) flows out as menstruation. The discharge consisting of blood and cells flows out for three to five days. This menstruation is the sign of the ability of the ladies to conceive. If the lady conceives, there is no menstruation till the delivery. The menstruation reflects not only the health of the uterus but also the health of the endocrine glands that control it, i.e. the overies & the pituitary glands.

THE JOURNEY OF OVUM
The ovum develops in one of the two ovaries. The hormone known as estrogen is produced in the ovaries. It increases the thickness of endometrium. The mature ovum is released from the ovary fourteen to fifteen days before the menstruation which is called ovulation. Then this ovum passes through the fallopian tube which goes towards uterus. While travelling towards the uterus if this ovum comes into contact with the semen of the male the ovum becomes capable of reproduction. This way conception occurs. It takes three to five days for the ovum to reach the uterus after it is released from ovary. If the ovum is fertilised it becomes mature and gets attached to the inner lining of the uterus. Then it develops as foetus. If the ovum and the semen do not come into contact or if there is no fertilisation even after the contact, the inner lining of the uterus becomes thick but it does not get hormones. As the time passes it breaks down and as regularly it happens in the body, the menstruation starts.

DYSMENORRHEA
Though menstruation is normal, some women experience some dilemma during this cycle, like menstrual cramps or Dysmenorrhea, or Pre-menstrual Syndrome. It is caused by uterine contractions and can be aggravated by emotional stress. Symptoms include continuous pain, tenderness of the pelvis, nausea, vomiting, headache, diarrhea, quivering, rapid heartbeat, and sweating.The pain usually occurs a few hours before bleeding, comes to a peak within a few hours and subsides in one to two days. Rest, heating pad on abdomen or back, nutrition, and medication are common therapies. A balanced diet which includes adequate amount of calcium, fluids and Vitamin B6 can help prevent or alleviate pain.

YOGA DURING MENSTRUATION
Women undergo hormonal changes during menstruation & the science of Yoga is proved as a boon in such conditions. Yoga provides balance to your body and mind which helps in removing your stress and would relax you too. However, it is important to recognize the need to slow down and practice yoga gently. The abdomen should remain soft and inactive throughout the practice, so that the menstrual flow can continue unobstructed. Twists and inverted positions are not suitable as this may reverse the flow or squeeze the abdominal area and interfere with the natural discharge. There are poses that are particularly useful during the menstrual period. These poses ease menstrual cramps, heavy bleeding, pelvic discomfort and the low back pain associated with menses.

SUKHASANA& VAJRASANA
They increase the blood circulation in the pelvis. They help in straightening the spine, slowing down metabolism, promoting inner tranquility and keeping your mind still.

FORWARD BENDING ASANA
Forward bending postures like Shashankasana, Yogamudra, Mahamudra and Janushirasana
are particularly beneficial during menstruation as they induce a feeling of tranquility. They relieve mental and physical tension. The diaphragm gently massages the abdominal organs to improve digestion, tones the muscles of the abdominal wall and soothes cramping and lower back pain. Forward bending postures stimulate the endocrine system, regulating hormonal secretion, which can relieve painful or irregular menstruation and improve the digestion to reduce the feeling of bloating.

KATI UTTANASANA
It strengthens muscles of the back, pelvis, hips and legs and improves disorders of female reproductive function. Stretches the abdomen and tones pelvic organs and kidneys.

ANULOM-VILOM
It is also called the Alternate Nostril Breathing Technique. You inhale through one nostril and exhale through the other nostril.

RELAXATION POSTURE
This posture helps in removing all the pains & strains on your body and mind.

EXERCISE WITH LEGS APART
Sit on the floor with legs wide apart. Hold the left big toe with the right hand. Take the left hand behind the backside. Inhale while sitting straight. Then exhale & bend down on the left knee & try to touch the knee with the forehead. Keep the elbows on the floor, if it is possible. Hold it for 3 breaths. Inhale & come up. Do the same with the other leg. Repeat on both the sides 10-12 times. It is useful for inner parts of the abdomen. It gives large benefit to the ovaries of women. Contradiction Those having slipped disc and sciatica should not do the above exercise.

NOTE
Yoga during menses is a matter of personal preference. What works for someone, may not work for other. Listen to your body, you are the best judge of what you can and cannot do, while you are under menstruation and that should be your final word.
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

TREATING INTESTINAL GAS WITH YOGA

To satisfy hunger and taste we have invented various types of delicious food. But all loving things may not be auspicious.We may not be having the capacity to digest all food items which are tasty to the tongue. It is not wise to eat the food which is not digestible by the body.Those who have complaints of gas should control their diet.

GAS-HOW PRODUCED & TYPES
(1) The gas produced from bacteria due to putrefaction of food.
(2) The gas produced from the chemical reaction of indigestion.
(3) The gas produced due to inadequate blood circulation in the intestine.
There are five types of gases produced in the intestine. They are nitrogen, carbon dioxide, hydrogen, methane & oxygen.

CAUSES
There are many reasons for gas formation. It occurs due to different reason in different people. It may occur due to food like potatoes, onion, milk, curd, rice, fried items, pulses, raw vegetables, soft drinks etc.Stress could be a cause too.

SYMPTOMS
With gas problem one suffers from headache, knee pain, low backache & bodyache. It could be fatal particularly for cardiac patients.

SOLUTION

AVOID
Heavy meals, pulses like channa, urad, moth and rajma, pickles and spices, fried, fatty, starchy & sugar containing food, soft drinks ,tea, coffee, cocoa, white flour, tinned fruit, refined cereals, non-veg, hot milk, raw fruit like mango, banana, late meals & gas forming foods.Avoid eating while talking, reading or watching TV.

ADOPT
Asanas such as Ardhapavanmuktasana, Pavanmuktasan, Vajrasana, Yogamudra, Halasana, Karanpidasana & Pranayamas such as Shitali, Shitkari & Sivananda. I am giving details of few Asanas & Pranayama below.

ARDHAPAVANMUKTASANA
Pavan means gas and mukta means free. Pavanmuktasana means freedom from gas. Any kind of physical abnormality that occurs due to gas can be prevented by regular practice of the Pavanmuktasana.
Lie down on your back on the mat with legs straight. Bend the right leg at knee joint & bring the knee to the chest. Interlock your fingers around the knee & press it to the thigh. Hold it for few seconds. The pressure should be felt on the belly by the leg which is bent at the knee. Then exhale & raise your head up & try to touch the knee with the forehead. Stay there for few seconds without forcing yourself. Then come back while inhaling. Do the same with the other leg. Do 3 times each side. Do same exercise with both the knees 3 times.

VAJRASANA

Vajrasana is the only asana which can be done immediately after having food. It is very good asana for digestion. Kneel on the floor. Keep the knees together. Let the right big toe overlap the left big toe. Heels apart, adjust your hips between the heels. Place your palms on your respective knees, keep the head straight & back erect. Breathe normally. Eyes closed and relax.When done, come back. Start the practice from 20 to 30 seconds and gradually increase to 15 to 20 minutes after the meals. (If there is pain in the thighs, the knees may be separated slightly in the beginning. A folded blanket or small cushion may be placed between the buttocks and the heel).

BENEFITS
By sitting in Vajrasana, the extra blood circulation is obtained in stomach by reduction in blood circulation in lower part of the body below the navel. Therefore, the working capacity of the various glands connected to digestion process increases. So there is no indigestion and as a result no gas formation.

YOGAMUDRA
Sit in Padmasana. If not possible, sit in normal comfortable position. Take both the hands behind the back and hold the left wrist by the right hand. Make fist of the left hand with left thumb inside of the left fist. First inhale & stretch the spine up.
Then start bending forward while exhaling. If possible, try to touch your forehead to the ground. Initially stay there for few breaths then gradually increase for few minutes.

BENEFITS
The regular practice of Yogamudra increases the harmony and fitness of the digestive system and it corrects all the disturbances in the abdomen. It increases the working capacity of the internal glands to a great extent.The digestion improves and there is no gas formation.

PRANAYAMA
Practice Shitali and Shitkari Pranayama in early morning & Sivananda Pranayama in the evening or when abdomen is light or empty. I have already mentioned Shitali and Shitkari Pranayama in my last Article (Balancing Weight with Yoga)

SIVANANDA PRANAYAMA
Lie on your back on the mat with your palms facing upwards. Bend both the knees. Keep the knees & feet apart.Take your mind to the solar plexus (navel)...Watch the breath... breathe in as slow as possible... breathe out as slow as possible...While breathing in, your stomach is rising... while breathing out, your stomach is falling...Remain a witness to the breath…You can practice Sivananda Pranayama for a period of ten to fifteen minutes in the morning, noon, evening as well as late night, whenever your stomach feels light, about three hours after meals.

BENEFITS
By this Pranayama, you will get mental soundness. It is very useful panacea for blood pressure, mental tension and irregularities connected with stomach.


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