Rita guides you through a most loving and sacred yoga practice. Her gentle nature and lightness allow for the most wonderful unfolding to take place in her class. As a fellow student and teacher I am always appreciative of her gifts and radiant smile she shares with others. ... Aarti Ganesh           Read more...

Protect Yourself Against Monsson Diseases

Everybody enjoys Monsoon Season because people love the rain, pleasant weather & everything associated with it. However, the rainy season is also the season of variety of diseases like dysentery, asthma, arthritis, skin diseases, cold etc. To protect ourselves, we must try to increase the immunity in the body through Yoga & Pranayama techniques. These techniques improve the lungs capacity which not only supply oxygen to the body but also remove wastes and toxins and protect us against harmful intruders. A healthy lifestyle can be a formidable defender against this unwanted barrage.



The following are the few Yogic & Pranayama Techniques:

BHUJANGASANA

• Lie flat on the stomach 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, lift your head up, chest up & take your head far back or till wherever you are comfortable.
• See that the arms remain half bent at the elbows.
• In this manner, lungs will be vertical and will also expand transversely .You will be able to suck in more oxygen. Hold the position as long as you can without experiencing any difficulty. Now exhale while lowering the body. Do 3-5 times.

MATSYASANA

• Lie on your back on the mat with your knees bent.
• Inhale, lift your hips slightly off the floor and put your hands under your tailbone with your palms facing the floor, your thumbs touching each other.
• Now rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms and elbows under the spine properly.
• While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward and place the top of the head on the floor.
• Deepen the arch by lifting the chest up.
• Your weight should rest on your elbows. There should be minimal amount of weight on your head.
• Breathe normally all the while, keeping your legs and lower torso relaxed.
• To come out of the pose, exhale, lift your head and place it gently back down, then release the arms. Do 3-5 times.

BENEFITS
This posture gives a backward stretch to the cervical, thoracic and lumbar regions of the spine and expands the chest fully. It fills the lungs with air and increases lung capacity, just as a fish fills its gills with air. Those who are suffering from cervical spondylosis, ashtma problem, matsyasana is a boon.

OMKAR PRANYAMA
SITTING POSTURE
Sit in any comfortable posture with the spine & 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.

TECHNIQUE
There is no scientific training necessary for practice of Omkar.
• 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 is prolong and M is short.
• Do this practice for 5 minutes.

BHRAMARI PRANAYAMA

TECHNIQUE

• Inhale slowly and deeply through the nose.
• Keep the lips closed and start humming loudly & smoothly like a bee through the throat. One has to make a sound from the throat via the nose.
• At the end of the exhalation take a long deep breath in and repeat the process consciously & slowly. Do this practice for 5 minutes.
BENEFITS OF OMKAR & BHRAMARI PRANAYAMA
• By chanting or humming, respiratory, circulatory, alimentary, genito- urinary, nervous, endocrine systems get benefitted.
• Through both the pranayamas, we get ample blood supply to the brain. In addition, there is lesser strain on the heart in circulating blood to the brain. Good for epilepsy, paralytic problem, stress, tension, allergies, asthma, hypertension, heart, headache, migraine pain, concentration & memory.
• These pranayamas increase the vital energy, strength, power & purify the thoughts. Also relax, harmonize and rejuvenate the body and mind and decrease the level of fatigue; very good for weak & sick people.
Vocal cords are toned up and is recommended for singers.
SIVANANDA PRANAYAMA:
Lie down on the mat with face upwards. Bend both the legs from the knees. Keep the distance between the legs same as the distance between the two shoulders. Keep palms of the hands facing upward and a little away from the body. Close the eyes.

TECHNIQUE
Start watching the breath. Breathe in as slow as possible. Breathe out as slow as possible. Now begin to deepen, lengthen and extend this movement consciously. While inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep watch on each breath. Do this practice 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 doing Sivananda Pranayama, we get maximum oxygen by inhaling. The air (containing oxygen) that we breathe into our lungs is transferred into our blood, which travels around our body delivering oxygen to our brain, organs and all other parts of our body. It helps the nervous system, the heart, the digestive system, muscles, sleep, energy levels, mental soundness, concentration and memory and much more. When we exhale properly, we also get rid of the waste products like carbon dioxide, toxins etc.

In case of any query, contact:
Dr, Rita Khanna
2nd floor, Plot#22, Suman Housing Colony, West Marredpally Secunderabad-500026
Mobile: 09849772485 Ph:-040-65173344
Email: ritukhanna57@hotmail.com
WWW: http://yogashaastra.blogspot.com/
The Yoga Studio is open 6:00 a.m. to 8:00 p.m.

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