Ujjayi Pranayama or Ocean Breath For Diabetics While pranayama may not be the only cure for diabetes, it does help in controlling the disease and keeping it in check. Diabetes: Insulin is a very important hormone in our bodies – a hormone that breaks down the starchy and sweet foods into energy that the body uses. In diabetes, the capability of the body to produce insulin reduces and in some cases, the body even stops producing insulin. It is believed that people who do not exercise much, or are obese or have diabetes in their family history, are more prone to getting diabetes. If you suffer from diabetes, it’s a good idea to consult a doctor and undergo medical treatment. You may also want to do pranayama along with your medical treatment to control and even cure diabetes. Pranayama To Control Diabetes: Pranayama is the breath work that is so essential to yoga. It is about inhaling and exhaling in the proper way, so that the body gets energized with the oxygen that you breathe in and the carbon dioxide that you breathe out. While we may be inhaling and exhaling while breathing everyday, the techniques in pranayama helps you to do so in a more effective way. It is believed that pranayama can cure and control several diseases, including diabetes. The first thing that the breathing techniques in pranayama do is control hypertension, which in turn helps to cure diabetes. Let’s understand the various breathing techniques and how they can help control diabetes. Nadi Shodhana Pranayama (Alternate Nostril Breathing): An effective breathing technique, the alternate nostril breathing can help soothe the mind, and release stress from the body. Bhastrika Pranayama (Bellows Breathing): Here is a breathing method that will fill your body with oxygen and decrease the carbon dioxide pent up inside. While breathing using this method, you need to use your diaphragm and abdominal muscles. Bharamari Pranayama (Humming Bee Breathing): A breathing technique that is said to soothe the nerves and the brain, this breathing technique requires fair amount of practice. What you need to do is practice breathing in a deep and fast way, alternating your nostrils. Once you can master that, you can move on to complicated pranayama techniques. Kapalabhati Pranayama (Skull Shining Breathing): An intense breathing technique, Kapalabhati infuses you with energy and de-stresses you completely. Anuloma-Viloma Pranayama (Alternate Nostril Breathing): Here is a technique that will strengthen your lungs, purges the toxins from the body and cures several diseases, including diabetes. You can even practice Ujjayi Pranayama or Ocean Breath, Shankh Prakshalana or Master cleansing and meditation to cure and control diabetes.
Techniques and Benefits of Slow Breathing Breathing seems to be simplest activity in the world. When we inhale oxygen into the body, the oxygen carries important nutrients that fuel the entire system. While exhaling, carbon dioxide and toxins are purged from the body. But though we all
breathe mechanically, we still do not use our lungs to the optimum, thus depriving the body of larger quantities of oxygen. Pranayama: Prana means breath control and pranayama is the technique of controlling one’s breath. A form of slow and deep breathing, pranayama is used along with yoga to cleanse the body and mind as well as energize the body. Used while meditation, pranayama can help concentrate and focus the mind. Here are some of the common forms of pranayama: Ujjayi Pranayama(Ocean Sounding Breath): This form of pranayama focuses the mind and builds internal heat. Dirgha pranayama (Three-part breath): In this breathing technique, you can fill up three chambers of the lungs with oxygen. It relaxes the mind as well as the body, enriches the blood with oxygen, dispels carbon dioxide from the lungs and helps in diaphragmatic breathing. Nadi Shodhana (Sweet Breath): This alternate nostril breathing is a cleansing breathing technique that soothes the mind, relives stress, promotes clear thinking and balances the two hemispheres of the brain. Benefits Of Slow, Deep Breathing: Here are some of the benefits of breathing slowly and deeply – • • • •
• • • •
Slow breathing soothes and relaxes the nervous system. It helps in the proper functioning of the pineal and the pituitary glands. Slow, deep breathing flushes out toxins, digests food and helps in controlling weight. Diaphragmatic breathing massages the organs in the abdomen area. Organs like the pancreas, liver and the heart get massaged and the circulation also improves. Improves the texture of the skin. It makes the heart healthier by decreasing the organ’s workload. Increases the capacity of the lungs and oxygenates the tissues of the body. Slow breathing improves concentration.
Increasing concentration with yoga: A person is born with a certain amount of intelligence, and yoga or any therapy cannot really make someone very intelligent or decrease someone’s level of intelligence. But you can do mind focused yoga and pranayama to increase your concentration and memory so that you can focus on whatever you’re doing and excel in that particular field. Mind Focused Yoga: Raja yoga, mantra yoga and Bhakti yoga can improve your concentration and is akin to meditation. Dharana (Practice Of Concentration): This is the sixth limb of yoga. It helps focus, concentrate and relax the mind. It clears up the mind and increases focus.
What is Yoga Therapy? Yoga-chikitsa (Sanskrit) or Yoga Therapy has never been very easy to define, largely owing to the depth and breadth of the subject. And yet, simply stated, Yoga Therapy could be called a system of health care that helps treat human indispositions as naturally as possible, to alleviate pain and suffering through set of exercises, both physical and mental. Ideally, yoga therapy is preventive in nature, as is Yoga itself, while being curative in many instances, soothing in others, and restorative in most.
Yoga therapy is of modern denomination and represents man’s first attempt to combine age-old concepts and techniques with contemporary medical and psychological know-how. So, where traditional Yoga was primarily concerned with spiritual transcendence, yoga therapy aims at holistic treatment of a variety of psychological or psychosomatic disorders ranging from sinusitis and asthma to emotional distress.
What is the principle of Yogic Therapy? Yoga holds that a person’s health condition depends on himself. It lays emphasis on physical, mental and emotional balance and development of a sense of harmony with all of life. There’s nothing mystical about it. Nor is it external. Rather it is an inner faculty. Yoga endeavors to re-establish inner balance through a variety of ways, ranging from the gross to the subtle. Which is why it is considered a holistic art. Rather than prescribe treatments, yoga therapy encourages awareness. Through ageold yogic techniques, we get to know ourselves better. From that knowledge, comes the ability to more easily accept and adapt to change, resulting in enhanced well-being in body, mind, heart and spirit. Hence its applicability to almost all chronic conditions.
What approach does yoga therapy take? Contrary to modern medical science that tries to identify the pathogenic factor (be it a toxic substance, a micro-organism, or metabolic disorder) then eliminate it, Yoga takes a totally different point of view. It holds that if a person is sick there must be a deeper reason behind it – that illness doesn’t arise by chance. It is the result of an imbalance, a disruption in the body-mind complex that creates the condition. Here the symptoms, the pathogenic factors, are not the issue. Yoga believes that the root cause lies somewhere else.
How is yoga therapy done? The six steps of Yoga for overall well being:
1. Right Posture – Asanas A set of postures that tone up the muscles and internal organs, revitalize the system, create overall awareness of the body and its function and help tranquilize the mind. they also energizes and stimulates the body’s major endocrine glands. And by toning up the internal organs, they also prevent and cure many an illness.
2. Right Breathing – Pranayama A set of simple breathing techniques that slowdown and normalize breathing while simultaneously exercising subtle influences on the entire system.
3. Right Cleansing – Kriyas A set of easy and effortless hygienic procedures that draw the attention to the affected areas and buttress the body’s own cleansing mechanisms.
4. Right Diet – Balanced Yogic Diet
Most, of not all, illnesses are in some way linked to wrong food habits. A slight modification in dietary habits can rehabilitate the entire system.
5. Right Relaxation – Shavasana A relaxing asana done several times as part of the Yoga program. A process designed to soothe both mind and body. Yoga holds that tension is dis-ease (i.e a state if unease) and relaxation is health. To this end the whole eightfold path of Yoga is to purify the body mind complex.
6. Right Mindset – Meditation Meditation is a technique used to stabilize the mind, increase concentration and will power, balance cellular and chakra energy and develop one-pointedness. All these, if performed together and consistently, help rid oneself of a variety of psychosomatic disorders. Which is why, every yoga therapy session should include all these practices. They help eliminate the aggravated toxins from the system, balance the tri-doshas and stimulate the essential biochemical substances in the affected organs.
In Conclusion The golden rule in achieving optimum results through yoga is regularity and punctuality, for only abhyasa, regular practice can produce desired results. Over a period of time, it helps reduce illnesses, increase vitality and vigor, restore balance, and enhance attitude to life. Which is also why yoga therapists prescribe specific regimens to suit individual needs. Research has conclusively proven the effectiveness of yoga therapy in healing psychosomatic and stress-related conditions. This is done by bridging the gap between body and mind, ranging across the entire spectrum from physical to emotional to mental. For optimum benefits, yoga therapy should be coupled with a balanced diet, Naturopathy, Ayurveda and Aromatherapy.
What is the five sheaths yoga? The mind-body complex is made of a combination of 19 elements. The 19 elements can be grouped functionally into five divisions known as the five sheaths or pancha kosha. The five sheaths are annamaya kosa (Physical Body), pranamaya kosa (Energy Body), manomaya kosa (Astral Body), vignanamaya kosa (Mental Body) and anandamaya kosa (Casual Body). You should note that the anandamaya and annamaya is common to humans and animals. However, the thing that makes humans unique is the power of knowledge, power to act, and power of desire. Therefore, vijnanamaya, manomaya and vijnanamaya kosa are unique to human beings. Pranayama is a method of controlling life force or prana by regulating the breathing.
How to treat vertigo with yoga? Vertigo is a sensation of dizziness and spinning felt by a person. It can sometimes be mild and cause slight dizziness, but it can sometimes hinder a person in carrying out daily activities. One of the persistent and specific vertigo causes is the failure of the inner ear to get sufficient blood. Although medication can provide a cure, it will be better for you to first try some vertigo exercises. Some effective yoga asanas you can
practice for vertigo are Malasana (Garland Pose), Halasana (Plough Pose) and Savasana (Corpse Pose). However, before you practice the yoga and vertigo exercises make sure to consult a doctor.
How yoga helps to cure frozen shoulder? Frozen shoulder is a condition in which there is the inflammation of the tissues, and extreme pain is caused while moving or lifting the arms in some directions. Use of the shoulder joint excessively is considered to bring about this condition. Practicing yoga for frozen shoulder treatment helps by restoring full range of motion and shoulder functions. Yoga brings about slow and easy stretching movements, which can bring your focus to your body. Some of the effective yoga asanas for frozen shoulder are Vajrasana (Diamond Pose) and Parvatasana (Mountain Pose). Make sure that you practice the postures in a gentle way and not stress it too much .
Does yoga helps to improve sperm count? Practicing yoga for sexuality can give you an entirely different approach to love and sex. The enriched lovemaking and sexuality experienced with the tantric secrets do not hinder the spiritual evolution but instead speeds it up. Many people wrongly believe that yoga practice requires rigorous abstinence, but this is not true. Erectile dysfunction, or impotence, indicates that the penis does not become hard enough to have intercourse. A good posture of yoga for erectile dysfunction is Kandasana (Upward Ankle Twist Pose). Practicing asanas of yoga for sperm count like Halasana (Plough Pose) and Dhanurasana (Bow Pose) can help regulate the flow of blood to the abdomen and keep the sperm count in check and improve the health of the reproductive glands.
How to improve my digestion system with yoga? Practicing yoga for digestive problems has brought about relief to the symptoms that are associated with problems of digestion like indigestion and gas. Yoga helps increase the flow of blood to the digestive tract. The effects that are calming help relax the body and bring relief to the digestive problems. Some of the effective poses of yoga for digestive disorders are Ardha Matsyendrasana (Half Spinal Twist) and Bhujangasana (Cobra Pose). Yoga for digestion treatment also includes the practice of some breathing exercises. Pranayama (Alternate Nostril Breathing) is an effective breathing exercise you can try. It is also important that you maintain a proper diet while practicing yoga to enhance the benefits.
Knee pain Yoga exercise I am 49 female. i have pain in both knees. what yoga exercises are recommended for me. now i am doing paschimottasana, gomukasana,tree pose,dhanurasana, boat pose,etc. kinly advice. Bursitis yoga Bursitis refers to a condition that usually occurs because of the inflammation of the Bursae, which are the sacs that can be found between the bones, tendons and muscles in the human body. These sacs are filled with a fluid. Bursitis can affect the various joints in the body, especially the knees, elbow, shoulders and the hips. Fortunately, it is possible to treat this condition with the help of medication and certain exercises.
Managing bursitis with yoga routines is in fact a viable option. Several health experts recommend bursitis yoga exercises and poses in order to treat this condition. The yoga asanas (poses) that could help improve bursitis are Ardha Matsyendrasana (The Seated Twist Pose), The Vriksasana (The Tree Pose) and Virabhadrasa II (The Warrior Pose II).
Treating knee pain with bikram yoga poses Bikram Yoga, or Hot Yoga refers to a style of yoga, which needs to be practiced in an environment or a room that has been heated to a temperature of 105 degrees F. It includes a series of 26 various poses that need to be practiced one after the other, during one session. Several people claim to get relief from knee pain and inflammation, after practicing Bikram Yoga. However, there are several knee-locking poses that are a part of Bikram Yoga, which could cause further injury and pain in the knees, if practiced incorrectly. Therefore, it is best to consult a doctor or a Yoga guru, before practicing Bikram Yoga. Treating bursitis with yoga does need a great deal of caution and it is essential that you seek medical advice and get guidance from a qualified instructor.
Treating Chondromalacia with yoga poses Chondromalacia patella refers to a condition that is caused by damage or irritation in the cartilage under a person’s knee cap. It is commonly known as a runner’s knee and it can be quite a serious ailment. The knee pain usually gets worse after kneeling down for a while, or climbing stairs. Treatment of chondromalacia includes medication, rest and knee exercises. Some health experts may also recommend practicing certain runners knee yoga exercises to alleviate the pain. Some of the most common chondromalacia yoga poses include Janu-Sirsasana (The Head-Knee Bend Pose), Gomukhasana (The Cow Pose), Trikonasana (The Triangle pose) and Tadansa (The Mountain Pose) to name a few. However, pain in the knees, shoulder, hips or other joints could occur because of several health conditions. Therefore, it is advisable to consult a doctor, before practicing the various bursitis yoga poses, chondromalacia yoga poses & knee pain bikram yoga poses. If yoga is practiced incorrectly, the risk of injuries increases, which could aggravate the pain in the joints. If you are suffering from knee pain, yoga can be very helpful to bring about relief. To help with knee pain, yoga postures like the Tadasana (Shoulder stand), Veerasana (Hero pose), Makrasana (Fish pose), Trikonasana (Triangle pose), and Vrikshasana (Tree pose) can be practiced. To perform Tadasana you should begin by standing in an upright position. Keep your feet firmly on the ground and your back straight. You should then inhale and exhale slowly and allow your body to relax. Remain in this position for a while. The effectiveness and wisdom of treating knee pain with yoga of course depends largely on the nature of the injury or the cause of the pain. A bursa is a sac filled with fluid that is present between a muscle tendon and a bone, cushioning and enabling smooth movement between the parts. The bursa can get injured or irritated when it is used repeatedly or with activity that is strenuous. For the treatment of bursitis, yoga can be helpful but with some modifications. For some time you should avoid exercises that involve the arms to be parallel to the floor. For bursitis, yoga postures like Virabhadrasana II (Warrior Pose II). Virabhadrasana I (Warrior Pose I), Urdhva Hastasana (Upward Salute), and Parsvakonasana (Extended Side Angle Pose) can also be performed with some modifications. Chondromalacia, also called runners knee, occurs when the tissue under the knee softens and degenerates. You can prevent chondromalacia by practicing yoga and
other stretching exercises that will strengthen the ligaments and the muscles that surround it. For chondromalacia, yoga postures like the Hero pose and Tree pose can be helpful. To bring relief to your knee pain, bikram yoga can be helpful. If you have any knee pain or injury, movement of the joints is necessary to increase circulation. With the help of easy movements, flexibility and circulation can be increased which will facilitate healing. Pay close attention to the instructions regarding the alignment of each posture. If you are instructed to stand with your feet parallel you must do so accordingly. If your feet aren’t properly parallel by even an inch, the knees can be affected. Some postures may be difficult to perform and if you experience any pain you should stop immediately. For knee pain, pilates can be effective whether the pain is exercise induced or chronic. Performing pilates helps to lengthen, strengthen, and bring balance to the muscles around the knee to improve the function of the joint. The ITB stretch is an easy exercise that you can practice as it can give immediate relief and provide comfort in the area of the pain. It is important that you practice the yoga exercises under the guidance of an instructor who has experience working with people with knee injuries. If you experience any pain while doing any of the postures you should stop immediately.
Yoga for knee pain The ancient science of Yoga has been used for centuries, to improve a person’s overall health and disposition. Millions of people across the world have successfully treated and cured several health problems, aches and pains, using Yoga. Practicing Yoga for knee pain not just helps in reducing the discomfort, but also promotes overall fitness. Yoga for knee pain includes positions like Gomukhasana (The Cow Face Pose), Padmasana (The Lotus Pose), Malasana (The Garland Pose), Virasana (The Hero Pose), Supta Vairasana (The Supine Thunderbolt Pose), Kurmasana (The Tortoise Pose), Siddhasana (The Adept’s Pose).
Yoga bursitis exercises Bursitis is a condition that occurs when there is an inflammation in the Bursae (the sacs between the muscles, tendons and bones that are filled with fluid). Bursitis most commonly affects the knee, along with joints such as the hips, the elbows and the shoulders. However yoga bursitis exercises have been recommended by several health experts, to treat common forms of the condition. In case you are suffering from bursitis, the yoga asanas you could try are Virabhadrasa II (The Warrior Pose II), The Vriksasana (The Tree Pose) and Ardha Matsyendrasana (The Seated Twist Pose).
Yoga chondromalacia exercises Chondromalacia patella, commonly known as a runner’s knee can be a serious condition that is the result of damage in the cartilage that is under the kneecap. The symptoms of chondromalacia are achy knees, especially after walking upstairs or kneeling. There are many factors that can lead to this condition. Certain yoga poses may be recommended in wthe treatment of chondromalacia, which include Gomukhasana (The Cow Pose), Janu-Sirsasana (The Head-Knee Bend Pose), Tadansa (The Mountain Pose) and Trikonasana (The Triangle pose), to name a few.
Yoga knee tendonitis exercises
Tendonitis is a condition that refers to an inflammation in the tendons, which can cause pain and tenderness outside the joint. It can affect locations such as the knees, elbows and shoulders. Fortunately, this is a treatable condition, if the right medication and treatment options are used. Moreover, certain Yoga knee tendonitis exercises like Sukhasana (The Easy Pose), Tadasana (The Mountain Pose), Trikonasana (The Triangle Pose) and Parsvakonasana (the Side Angle Pose) can help alleviate the symptoms. However, knee pain could occur due to various conditions and it is best to consult a doctor, before you practice yoga for knee pain. In case you practice Yoga, when you are not supposed to, you could increase your risk of a yoga knee injury, which could further worsen the pain in your knees.
Knee pain Yoga exercise Yoga exercise for knee pain can help to reduce the pain and promote a good quality life. Besides the yoga asana which you are doing currently you can also try some of these asana for your knee pain. These include all the standing positions, Parivrtta Janu-Sirsasana, Marichyasana I, II, III & IV, Padmasana & cycle, Supta Virasana, Gomukhasana, Baddha Konasana, Ardha Matsyendrasana I, Pasasana, Yogadandasana, Supta Bhekhasana, Vamevasana I & II, Hanumanasana, Kandasana, Gherandasana I & II, Mulabandhasana, Bhekasana, Kurmasana & Supta Kurmasana, Malasana I & II, Bharadwajasana I & II, Siddhasana, Paryankasana, Virasana, Akarna Dhanurasana, Ardha Baddha Padma Paschimottanasana, and Janu-Sirsasana. For any treatment is important to know the cause for the problem, it becomes very important to know the cause for your knee pain as this will help in suggesting the perfect asana for your condition. Yoga is an excellent option to strengthen and improve flexibility of the knees. But it is very essential to do all the asana with care and gradually because some difficult ones can when not done with care can actually injure your knee further. So if possible if you have any medical condition, consult a specialist before starting any yoga exercise for knee pain.
hat are some poses that can help cells function more efficently? Thanks for a truly insightful query. Yoga is precisely all about going into the deepest recesses of one’s being and making alterations wherever required. Subsequently, the benefits permeate every pore and cell of one’s being. To help your cells function better, I suggest you do the whole set of asanas and pranayamas on these pages. Pranayam yoga breathing exercises help you breathe easier. http://www.yogawiz.com/yoga-poses/yoga-asanas.html http://www.yogawiz.com/breathing-exercises.html I also suggest you do the Yogic kriyas (cleansing techniques), from time to time, and follow a Yoga diet. Youl’’ get more details here: http://www.yogawiz.com/cleansing-techniques.html http://www.yogawiz.com/yoga-diet.html
Diabetes yoga poses Hi this is Nisha. My question is what to do for sugar. My mother is 40 years old she has high blood sugar. What kind of food she should
take to reduce sugar levels and which Yoga poses she should follow? There are a number of yoga poses that your mother could practice that would help in reducing the level of sugar in the blood. To control diabetes, yoga poses like Sukhasana (Easy pose), Surya Namaskara (Sun salutation), Vrikshasan (Tree pose) and Matsyasana (Fish pose), if practiced regularly will be helpful. The Sun salutation ensures the increase of blood supply to different parts of the body. It also improves the supply of insulin while the pancreas are stimulated. In the Sun salutation there are yoga sequences present which are a combination of different asanas and poses. Per minute at least four rounds should be practiced for it to be most effective. To effectively control diabetes these yoga poses must be practiced on a daily basis. For improvement of the action of insulin, yoga poses help by reducing stress which enhances the secretion of glucagons. With the reduction of glucagons the supply of insulin is improved. In controlling diabetes, other yoga positions like the Easy pose, Anuloma Viloma and Relaxation pose will be effective. The easy pose helps in keeping the spine straight, slowing down the metabolic rate, and relaxing the mind. Anuloma Viloma also goes by the name Alternate nostril breathing technique. To practice this technique you should breathe in through one nostril, hold the breath and then breathe out through the other nostril. To be in a proper relaxed state you must include the mental, physical and spiritual aspects. Practicing the Relaxation yoga pose creates a refreshed feeling after completing the pranayama and asanas. To ensure the control of diabetes, a yoga routine should include the relaxation pose. Make it a point to incorporate as many of these poses as possible in your diabetes yoga sequences. In spite of all the benefits of yoga you must not use it as the only form of therapy. In addition to treating diabetes with yoga poses, you must also make sure the right medications are taken and a proper diet, which is essential for diabetic treatment, is followed. A proper diet provides respite from the complications and symptoms. Foods that contain fibers like vegetables, beans, peas, fruits, cereals and whole grain breads help in reducing the level of glucose in the blood. Yogurts or curds helps in cleaning the pancreas from the waste ensuring a good production of insulin. Oats help in stabilizing the blood sugar level and are an effective antioxidant. Broccoli is an excellent source of chromium which helps in regulating the blood sugar and insulin. Beans are very good for diabetics as they have a high fiber content. It is important to understand the role that a good diet plays in reducing diabetes. To improve the control of diabetes, a yoga routine which is regularly practiced should be incorporated into the treatment. With the various yoga poses available, people of all ages can get involved in the practice and your mother can choose the positions that suit her best. One of the most effective forms of yoga for the control of blood sugar and treatment of diabetes is Sun Salutation or Surya Namaskar. The Sun Salutation is an excellent form of exercise for patients suffering from diabetes. Surya Namaskar helps in increasing the supply of blood to the various parts of the body and also improves the administration of insulin while stimulating the pancreas. There are a number of pose as and asanas combined in the sun salutation and to its movements that offers the complete benefits of all the asanas. Each Surya Namaskar must be practiced at 4 rounds per minute to get the maximum benefit out of it.
In addition to Surya Namaskar, there are a number of asanas that are beneficial in controlling diabetes. However yoga must be practiced only as a secondary or alternative form of therapy in addition to the primary medications taken to control the disorder, in consultation with a medical practitioner. Some important asanas healthful in increasing the efficiency and functioning of the pancreas as well as the endocrine system are the half spinal twist also known as Ardhamatsyendrasana, the Vajrasana Yoga Mudra, the wind release pose, Sarvangasana, Halasana, and the fish pose. All these asana is unknown to have a personal effect on the functioning of the pancreas and also in the administration of insulin. However to get desired result, one must maintain the required pose for longer duration. It is best to consult yoga instructor or qualified practitioner to teach in the asanas and guide the individual through the movements. The most important feature of these asanas is the stability offered and comfort experienced while performing the pose. According to research certain types of Pranayama are extremely helpful in dealing with diabetes. In order to prepare for Pranayama one must practice the Nadi Shodhan Pranayama also known as breathing through alternate nostrils. This form of Pranayama is known to have a calming effect on the nervous system and also helps introducing the levels of stress thus compounding the effects of the primary medication in the treatment of diabetes. A daily practice of meditation is extremely vital in managing stress and relieving tension. Through the mode of meditation a balance is struck between sympathetic and the parasympathetic nervous systems. It is possible that meditation may be difficult to achieve during the early days of practicing it. However with thorough discipline and daily performance, one will be able to achieve the true sense of meditation with the help of chanting and concentration on breathing patterns.
Yoga Poses For To Control Sugar Levels Which yoga to do control sugar in blood? It is said that around 18 million American are suffering from Diabetes, of which about 5.2 million still continue to go undiagnosed and around 90-95% suffer from Type 2 Diabetes. Diabetes is known to be among the leading causes of death all over the world, and in the United States in particular. This is a condition whereby your body does not produce or use the adequate levels of insulin. This hormone is responsible for converting sugar, starches and other foodstuffs into energy. The causes of Diabetes are many, including by genetic factors; then again, lack of exercise, stress and obesity could also contribute greatly to the cause or worsening of the condition. Since stress is known to increase the levels of blood glucose, subsequently the risk for infections, Heart Disease, and stroke are also higher. Here are some basic Asanas (Yoga Postures) and Pranayamas (breathing exercises)for Diabetes:
Warming up exercises 1. Surya Namaskar (Sun Salutations) 2. Shoulder Stretches 3. Single and Double Leg Raises
Poses
1. 2. 3. 4. 5. 6.
Sukhasana (Easy Pose) Ardha Matsyendrasana (Half Spinal Twist) Stand Spread Leg Forward Fold Tadasana (Tree Pose) Matsyasana (Fish Pose) Relaxation Shavasana (Corpse Pose)
Pranayama (breathing exercises) 1. Kapalabhatti (Skull Cleansing) 2. Anuloma-Viloma (Alternate Nostril Breathing
Simple Meditation This largely consists of breath awareness. Breath meditation is said to be the best meditation. If you find yourself easily distracted, try playing some soft, soothing classical or trance music in the background. This is known to and has proved to work wonders because Diabetes is predominantly a psychosomatic disorder stemming from a disturbed, tense and stressed out mind. So to calm the body (here, specifically, the pancreas) we start by calming the mind.
Yoga diet Remember, a natural diet is the best way for a healthy life. Always avoid artificially prepared foodstuffs and those containing preservatives. Likewise, steer clear of all junk / fast foods and confectionery products. The best foods are those that are prepared fresh and eaten while still warm and fresh. Also, stay away from artificial sugars – sometimes aptly called white poison – and highly refined foods as far as possible. This applies not just to diabetics, but to normal so called healthy individuals too. A regular Yoga practitioner will, of necessity and habit, abstain naturally from all stale foods and those containing artificial additives, including sugar. Above all, avoid overeating. Diabetics often tend to be emotional eaters, so it is important for you to exercise restraint when it comes to food. This will go a long way in maintaining well regulated eating habits. It is extremely important that you know your hunger signs well.
Diabetes asanas I am a diabetic patient. I would like to know , which type of yoga I should do to enable me to reduce my blood sugar Diabetes refers to a condition that is caused by the impaired tolerance of glucose in the body, where the functioning of insulin is affected. The most common symptoms of diabetes are excessive thirst, unexplained weight loss and frequent urination, to name a few. Diabetes can be of two types: Type 1 Diabetes and Type 2 diabetes. Several people have tried various Yoga asanas (poses) to improve the levels of sugar in their blood, with varying degrees of success. However, to know about the appropriate diabetes asanas (diabetes poses), it is important to know consider type of diabetes you are suffering from as you could otherwise end up frustrated, dedicating time to diabetes asanas, but finding no results. Type 1 diabetes is caused when insulin is not produced by the body. There are no diabetes postures that can treat this condition.
Type 2 diabetes is generally caused by stress or lifestyle related problems. There are various diabetes postures that you can practice, for this problem: • Pranayama: In order to alleviate the problem of diabetes pranayama, which is a breathing technique, can be very effective. There are eight different types of Pranayama, which can help different conditions, diabetes being one of them. For the breathing technique to be more effective, it should be practiced twice a day. This technique should only be practiced under the guidance of an expert Yoga Guru. • Sun Salutation: This is one of the best exercises for people who are suffering from diabetes. It increases the supply of blood to different parts of the body, which improves the administration of insulin. This yogapose or rather series of diabetes asanas is most beneficial, when practiced at 4 rounds, in a minute. • Vinyasa: For improving diabetes Vinyasa Yoga, which is an extension of Hatha Yoga is often recommended by experts. Postures like Dhanurasana (The Bow Sequence Pose) are great for increasing strength and flexibility and for regulating the pancreas, because of which it is often recommended for people with diabetes. • Meditation: This is one of the best ways of reducing stress and calming the nervous system. People with diabetes are asked to focus on the pancreas, during the meditation practice, to balance the levels of sugar in the blood. • Cleansing process: Master cleansing is often recommended for people who are suffering from diabetes. Shankha Prakshalana is a process that takes an entire day to practice and it should be practiced at least once in six months. With the help of this process, you can cleanse your gastrointestinal tract completely. You are required to drink 2 glasses of warm water with lemon juice and salty water after which 6 various exercises need to be performed. However, before performing any Diabetes asanas, it is important to consult a doctor.
Yoga Poses for Diabetes Diabetes can be greatly controlled with the help of yoga. One important yoga exercise or an asana is the sun salutation. The sun salutation helps to increase the supply of blood to the various parts in the body effectively, thus helping to stimulate an improved the administration of insulin in the body. Moreover all the movements of this particular exercise help to tone the body. Pranayama is known to control the effects of diabetes. One basic breathing technique known as the alternative nostril breathing or Nadi Shodhan Pranayama has a major sedating effect on the nervous system which in turn helps to bring down the levels of stress in the individual. All forms of Pranayama must be taught in detail by your yoga instructor. More importantly the daily performance of meditation techniques is also useful in managing stressful situations and relaxing the mind. According to medical research a harmonious balance between the sympathetic and parasympathetic global systems can positively affect the hormones in the body. Particularly among diabetic patients the practice of meditation has helped to lower sugar levels and has brought about greater functionality in the pancreas and in the overall treatment of the condition. Yoga Nidra must be practiced daily for optimum results. This process must be practiced three times today in addition to medication, as a complimentary therapy. Of all the forms of yoga, Bikram yoga and Hatha yoga are known to impart the greatest benefits in treating diabetes. In addition to yoga and meditation, diet also plays a very important role in the proper administration of insulin and for the maintenance of normal blood sugar levels. Diet and exercise alone can control diabetes in the long run and for life. The various bends and bodily movements play a therapeutic role in the stimulation of the glands and the pancreas among diabetics.
High blood sugar and Yoga I am a 42 years old diabetic woman. Could you tell me yoga exercise to reduce my blood suger and high BP Studies have indicated that after taking the prescribed medication, along with a proper, nutritious diet and using yoga as a complementary therapy program, one can reverse the effects that diabetes leaves patients with. Some of the most pertinent and useful; yoga for blood sugar poses include positions like the cobra pose, the half moon position, the camel position and the position of the locust. These set of positions have been found to stimulate a person’s pancreas while at the same time it exercises the posterior abdominal wall that helps the diabetics to control this particular condition in the long run. Yoga for blood sugar diabetes control is also extremely instrumental for good health in mind and body. Those who practice the yoga asanas do find that the harmful side effects of mental and physical strain get reduced. Also these yoga asanas are a great way to practice meditation and relaxation techniques. Yoga for blood sugar is also beneficial in controlling BP. For these benefits the sun salutation pose id considered to be very useful. This sun salutation exercise also called as the Surya Namaskar and has a range or combination of different asanas which help in the stimulation of the person’s internal system and also helps to enhance the blood supply to all the different parts of one’s body. By following the yoga for blood sugar asanas one is also able to normalize the administration and production of insulin. This sun salutation exercise needs to be performed at least 4 to 5 times in the morning time preferably on an empty stomach without any food being consumed. Thus yoga for blood sugar rate modulation is a fairly common practice and is now gaining popularity world wide. The different kinds of stretching that one does as part of the sun salutation yoga positions increases the stretching of the person’s endocrinal glands and also has a positive influence on the secretions that come from the pancreas. Thus these poses stimulate the pancreas and thus increase the tendency to bring one’s blood sugar levels back to normal. These yoga poses are best done in the early hours of the morning or even in the early evening hours. They should also preferably be done when the stomach is not too full after eating. But for those who suffer from diabetes, eating a healthy small snack prior to doing the exercise is recommended by most experts.
Yoga Asanas for High Blood Sugar In most cases required medication and a complementing yoga therapy and a proper diet has reversed the effects of diabetes in many patients. Some helpful yoga poses such as the half moon pose, the cobra pose, the pose of the locust, and camel pose are known to stimulate the pancreas while exercising the posterior abdominal wall which can help diabetics in the long run in controlling the condition. It is not possible to cure diabetes with the help of yoga, but it can help to transition changes in lifestyle to improve the lifelong condition and keep it under control. Yoga is extremely instrumental in maintaining good health and a fine balance between body and mind. Yoga asanas along with relaxation and meditation techniques greatly brings down the effects of BP. In addition, the exercises and poses in yoga bring down the harmful consequences of physical and mental strain. To control high BP and diabetes, sun salutation is an extremely useful exercise. This particular exercise is a combination of various asanas that stimulates the internal system and enhance of the supply of blood to the various parts inside the body. Moreover, the production and administration of insulin is also normalized with the daily practice and performance of this particular
exercise. Sun salutation has to be performed at least five times in the morning, on an empty stomach preferably without any meals. The numerous forms of stretching in sun salutation improve endocrinal glands and influence the secretion of the pancreas by rejuvenating the internal organ. Due to the simulation of the pancreas, with the help of sun salutation, there is a tendency to the blood sugar to return to normal. Sun salutation can be best performed only in the mornings or early evening, especially at the time when the stomach is not too full with meals. For those individuals suffering from diabetes, a small healthy snack can be had after performing all the exercises in yoga.
Breathing Techniques & Exercises Breathing is a very important aspect of our life. There is a saying that goes” Life is breath and breath is life”. So long as there is breath in the body there is life. Our physical health, mental balance and emotional stability are all affected in the manner that we breathe. When we breathe well our respiratory system works its best, by using full capacity of the lungs. There is a remarkable improvement in digestive, circulation and eliminative process. This will improve your state of mind and physically you will feel better. The quality of your breathing also affects the functioning of all the systems of the body and the quality of your entire life. Improper breathing techniques is the root cause to a number illness. People get habituated and become droopy and lazy and they consider it a normal condition, which is unfortunately not. Good breathing techniques has many benefits and is slow, full, deep and rhythmic and 1. 2. 3. 4. 5. 6.
Improves your sleep pattern. It aids in calming the mind, nerves and emotion. Improves all mental processes including concentration and memory. Tension is released. It supplies more oxygen to the body cells and so blood is purified. Helps to overcome tiredness and to rejuvenate energy.
When we breathe in or inhale, oxygen is absorbed by every cell of the body to carry on activities of our life. And we breathe out or exhale to throw out waste products of inhalation, which is carbon dioxide. When we breathe in oxygen is drawn into the lungs from the atmosphere and then carried to the blood, which is pumped by the heart and is carried around the body. When we breathe out carbon dioxide collected by the blood from all the body’s tissues are thrown out. The lungs can expand, as they are elastic and flexible. They have a huge capacity but few people use only a small amount of it. If the lungs were opened and spread out, they would occupy an area forty times larger than the skin of the whole body. We think that with a deep breath we can lift our upper chest and thrust it out with a gasp or a loud sniff. This is not correct. It will have reverse effect on deep breathing, because it reduces the space within your chest cavity rather then increasing it and this compresses the lung.
Our lungs can be compared to a pair of balloons which when blown expand in all directions that is forwards, backwards, sideward and downward as well as upwards. This expansion depends a lot on the tone and elasticity of the muscles involved in breathing process: the intercostals muscles, the diaphragm and to some extent the abdominal muscles. The brain sends the nerve impulses through the brain to the intercostals muscles and the diaphragm, by which breathing is controlled. Here the muscular action is automatic and the impulses are not under our control. By improvising our breathing techniques we in our consciousness can control the condition of the muscles and the quality of their action.
1. The intercostals muscles The intercostals muscle occupies the space between the ribs. To help with inhalation and exhalation the muscles extend and contract. When the intercostals muscle are functioning well the action of the ribs are free and smooth. These muscles are attached to our breastbone in the front and to our spine at the back. When we breathe in, the space within the chest is increased facilitating the lungs to fill and expand because the muscles swing upwards and outwards towards the armpits. On the other hand when we breathe out they relax and come back to their original position. The lungs return to their resting state and the space within the chest is reduced.
2. The diaphragm The diaphragm is a dome shaped sheet of muscle, which is large and strong and separates the chest from the abdomen. Its functions are to allow the lungs to fill and expand: empty and reduce with the help of the intercostals muscle. As you breathe in your diaphragm moves downwards increasing the space within the chest cavity. When you breathe out it relaxes coming back to its resting position and space within the chest is reduced. As explained earlier the action of the diaphragm is not under our control, but the quality of action is related to the condition of the intercostals muscle. The action of the diaphragm will be limited if there is less movement and the toning is not proper. The movement is unlimited and proper, and breathing is slow, full and rhythmic if both are functioning well. The abdominal organs are toned, massaged and exercised by the movement of the diaphragm.
3. The abdominal muscles In the process of breathing the abdominal muscles also have a role to play. The abdomen is separated from the chest cavity by the diaphragm. Since the diaphragm lies in between it forms the floor of one and roof of the other. When we breathe in the diaphragm moves downwards to create space within the chest, and the abdomen provides room for it to do so. The abdominal muscles create the required space, by moving forward a little. The diaphragm and the abdominal muscles relax and return to there resting position after every out breath. Our abdomen should be in a relaxed position when we breathe in normally. The breath will be unnatural if we try to push it forwards purposely. Gradually you will develop a potbelly, because your abdominal muscles will weaken and droop.
But towards the end of an out breath if there is a slight pull on the abdominal muscles, then it assists the upward movement of the diaphragm leading to a more complex out breath. The abdominal organs are massaged and the left over air (carbon dioxide) is thrown from the lungs. For the abdominal this is the most effective way of exercising them. Very few of us breathe well. And so we need to improve it. Babies and young children breathe well. But with age, most of the people lose this ability. Shallow breathing techniques is the result of stress, tension, emotional problems, atmospheric pollution, lack of exercise, smoking, poor postural habits and poor eating habits. Rapid and irregular breathing techniques takes place mainly in the upper chest, with little use of ribcage and lung capacity. When we get habituated to restricted breathing, the intercostals muscles are forced to work less and they forget their actual functions and finally lose their natural elasticity and the ability to get back to their original shape. Everything suffers because the action of the diaphragm is quick and restricted, the ribcage becomes rigid and fixed and we start breathing in shallow manner. It will take time to change your faulty breathing techniques. To start functioning properly in the earlier manner, tone and elasticity should be restored to the intercostals muscles. Don’t start breathing more deeply suddenly to set right your breath. That will be unnatural and will make you feel uncomfortable. Exercising is the proper way to start developing healthy breathing habits. Any form of exercise like walking, running, cycling and swimming will help. This will make your breathing apparatus to work more efficiently because your need for oxygen increases. There are even exercises designed specially, for the intercostals muscles to work while sitting or standing. When you exercise the chest opens, the ribcage extends and the lungs expand. All this will lead to slow and deep breath, which is perfect. When the tone of intercostals muscle improves, there will be a natural healthy breath pattern, which will increase the flow of energy throughout your entire body system. This will improve your health physically and your concentration mentally. But your lifetime habit of breathing cannot be changed within a day. You will observe the changes only if you practice daily for a few minutes. Many of the exercises that we discussed in earlier chapter especially arm rotations, the upper back exercises and various spinal stretches all aid proper breathing. In the next chapter exercises for movement and breathing in a standing position are discussed. These cultivate better breathing habits in us. If you sit badly things will be very bad and you will be unable to breathe properly because if your spine stoops your chest will collapse and your abdomen will be squashed. Office environment hardly facilitates better breathing because you are sitting inside almost all the time without fresh air and poor ventilation. Due to this there is very little breathing exercise and there is not much requirement of oxygen and the lungs and breathing muscles are not working efficiently. Like I have been mentioning always learn to sit well on top priority. Breathing is something without which we cease to exist therefore we need to create good conditions for this important activity. This I have already explained in Chapter 1. You will be giving yourself a chance to breathe well at all times if you learn to sit well.
Yoga is a word adopted from Sanskrit and it means union. In simple words it is the union the co-ordination of mind, body and breath. Maintaining balance, peaceful existence and integration is the main aim of yoga. The important factors in yoga practice are breath awareness and co-ordination among breath and movement. The body and mind are linked to each other by an important factor, breath. The aim with which we practice breath awareness and co-ordination is to bring the body and mind into peaceful existence. We create energy by observing and following breathing exercise and besides that we can save energy rather then waste it. By breath awareness we learn to concentrate on a single thing at a time. This is a good foundation towards meditation practice. During a practice session there is a short period for relaxation usually at the beginning and at the end of the session. When we practice breath awareness throughout the session our mind becomes calm, steady and attentive. Your inward attention increases and you become more sensitive towards your inner being. This will further lead you to a sense of profound stillness, refreshed and peaceful feeling with your inner self which is the last part of relaxation. The peaceful and quiet atmosphere at home or the atmosphere of a yoga class are very encouraging to attain state of harmony and to carry on your breathing exercise when compared to work place atmosphere. Whether you are practicing for two minutes or two hours the principle is the same. At work place too you may get well adapted to carry on with your breathing exercise if you practice regularly. Prepare yourself absorb wholly in what you are doing and forget all the problems lying on your desk for a few minutes. After certain time of practice you will be overwhelmed by the benefit from the breathing exercises and would love to devote more time to it. You may even start practicing at home. If this happens then your efforts will bear fruits of which you haven’t even imagined. And what started off, as a mere exercise to relieve certain tension will end becoming an important part of your life.
Pranayama - Breathing Exercises "When prana moves, chitta (mental force) moves. When prana is without movement, chitta is without movement. - Hathayoga Pradipika 2.02." Pranayamas are breathing exercises developed by the ancient yogis. They are used to purify the Pranic nadis in the Pranamaya Kosha by controlling, regulating, and channelizing the Prana in the body.Prana is taken in through the air we breathe, and since the breathing exercises increase the amount of air we take in, they also increase our intake of Prana. In Sanskrit Prana means energy or vital force and yama means control. So, in English this would translate into control of the vital breath. However, there's much more to Pranayama than just control of the vital force. Pranayama essentially involves three things: regulating the breath, controlling the vital force and chanalizing the Pranas in the right directions. The principle of in Yoga is that, order to alter a situation we must make changes in the energy that governs it. To bring about positive changes in body and mind we must understand and work upon the energies through which they work. This is done through
a set of exercises that entail synchronized breathing. In Yoga the right or solar nadi is considered masculine or solar in nature. The left is feminine or lunar in nature. It is Pitta or fire predominant and increases energy on the right side. The left or the lunar nadi, is Kapha or water predominant, and increases energy on the left side of the body. To maintain harmony in our Pranic or Subtle body, we should have an equal number of breaths from both nostrils. Since this is not always possible through normal breathing, Pranayama helps chanelize them. It is also for precisely this reason that Yoga also prescribes a sattvic diet, rich in Prana i.e., foods full of the life-force and a mind rooted in moral and ethical values like truth and non-violence. An impure or toxic body and mind cannot remain healthy for long. But, before might have Essentially, Pranas, viz function.
we proceed further, there is something else we must understand. You noticed the use of the word Pranas in the last line of the first paragraph. and little known to the general public, the Prana consists of 5 different Prana, Apana, Samana, Vyana and Udana, each performing a different
They are all contained in a sheath called the Pranamaya Kosha consisting of roughly 3,64,000 nadis or subtle nerve channels that are connected to out other gross and subtle bodies and sheaths. Thus, the one primary Prana is divided into five, basis their movement, direction and function. Further, they can be classified as energies and processes occurring on different levels in our system.
Prana Literally meaning "air flowing forward", it governs the flow of energy from the head down to the navel, the Pranic center in the physical body. It is responsible for all types of inward reception from inhalation to eating, drinking to reception of sense perceptions and experiences. Propulsive in nature, it sets and guides things in motion, thereby governing the basic energy that sustains our lives.
Apana Apana, means "regressing air" and, like the name suggests, it moves downward and outward. It governs the movement of energy from the navel down to the root chakra and is responsible for all forms of systemic discharge, including carbon dioxide in the breath, stools, urine, semen, menstrual fluids and the fetus. On a deeper level it forms the basis of our immune system and governs the expulsion of all negative sensory, mental and emotional experiences.
Samana Meaning "balanced air", Samana flows from the perimeter to the center, in a judicious churning movement. It chanalizes the flow of energy from the entire body back to the navel. Primarily, though, it governs the gastrointestinal tract, i.e. it facilitates digestion of food and absorption of oxygen in the lungs. Mentally it serves to digest and assimilate all sensory, mental and emotional inputs.
Vyana Vyana, means "air flowing outward". Contrariwise Samana, this one governs flow of energy from the navel throughout the body. Flowing from the center to the periphery, it governs all circulatory functions and, in the bargain, assists the task of all other
Pranas. It regulates the flow of oxygen, nutrition and water throughout the system, as well as disseminates our thoughts and emotions.
Udana Udana, "upward moving air," literally moves upwards. It governs energy movement up from the navel to the head. Naturally, it is responsible for growth, aids and abets all bodily effort, enthusiasm and will, including the ability to stand and speak. Our main positive energy in life, it facilitates development of our different bodies as well as in evolving consciousness. In summation, Prana governs the intake of all forms of nutrients, Samana regulates their digestion, Vyana sees to their circulation, Udana administers the release of positive energy and Apana, the elimination of waste matter from the system. Pretty much like operations of an organization, Prana fetches the fuel, Samana transforms it into energy, Vyana distributes it to the various departments and Apana discharges the waste matter produced in the process. Finally, Udana decides how the positive energy generated is to be used. The secret of good health lies in balance and harmony. Since all the Pranas are interlinked, if even one becomes unstable, the others are susceptible to similar imbalance. Result, the working of the entire machine goes out of gear. This gets translated into mental and physical afflictions and indispositions.
The Art of Pranayama Pranayama is both the science and art of purifying the nadis in the Pranamaya Kosha. Through regulated breathing i.e. altering the rhythm of inhalation and exhalation, it is possible to control the prana, vital force in the body. Pranayama is the process by which such conscious control is achieved through synchronized breathing. Purifying the channels along which the life stream of 'prana' flows, helps prevent and even cure a variety of physical and mental ailments. In the process, it also increases one's overall immunity and resistance to disease. The best position to be assumed for these practices is sukhasana or the easy pose it also happens to be the most comfortable. The critical thing to bear in mind, however, is posture. The back, neck and head should be kept erect, i.e. in a straight line. And yet, the body should not be stiff. It should be in its natural relaxed condition. You can prepare for this by practicing shavasan, the corpse pose, for a few minutes. To prepare for pranayama it is first better to breathe relaxed in the abovementioned ratio. Do this a few rounds, for a few days. The next step is to learn the knack of full yogic breathing. This is also called Dirga Pranayama the three part breath. Known as the "complete" or "three-part" breath, Dirga Pranayama teaches you how to fill the three regions of the body with Oxygen. • • •
The first is the belly (on top of or just below the navel), The second is the chest (the thorax or rib cage), and The third is the clavicular region (or upper chest, near the sternum)
Technique 1. Sit in sukhasana or any other comfortable position with back, spine, and neck erect. Alternately you may even lie down on your back. Start by taking slow, long, and deep nasal breaths
2. As you inhale, let your abdomen fill with air. As you exhale, let your belly deflate like a balloon. Repeat the exercise a few times, keeping your breath smooth and relaxed. Never strain 3. Breathe into your belly as in Step 2, but also inflate your thoracic region by letting your rib cage open up. Exhale and repeat the exercise a few times 4. Follow steps 2 and 3 and continue inhaling by opening the clavicle region or upper chest. Exhale and repeat the exercise a few times 5. Combine all three steps into one continuous or complete flow Once you have got a good feel for this style of breathing, start practicing without the aid of your hands. Finally, relax and breathe in the three positions quietly feeling the waves of breath move in and out, up and down the body.
Benefits: The practice of Dirga Pranayama inculcates correct diaphragmatic breathing, relaxes the mind and body, optimally oxygenates the blood and cleanses the lungs of residual toxins. For all Pranayama the right fingers and thumb should be used to control the right and left nostrils, unless one is otherwise naturally left-handed. A ratio of two to one is generally maintained, that is, the inhalation time should be half that of exhalation. For example, if inhalation takes 5 seconds, exhalation should take 10 seconds. Breathing should be slow and steady, in and out of the nose, unless otherwise advised.
Please Note: Not all Pranamayas can or should be mastered in a day or week or month. The process may and should take a few months. Even after that, it is not necessary to do all 8 Pranamayas daily. The daily mandatory Pranamayas are Kapalabhati and Anuloma Viloma. The rest may be done at one's own convenience
The 8 Pranamayas are:
1. 2. 3. 4.
Kapalabhati Anuloma Viloma Ujjayi Bhastrika
5. 6. 7. 8.
Shitali Sitkari Suryabhedana Bhramari
Take into consideration your own time and convenience but see that all 8 Pranayamas are covered in a week. The same goes for asanas. But remember, even though Kapalabhati is not a Pranayama, yet it is a vital part of the program. As the name suggests, it is a cleansing technique in preparation for Pranayama and should be done everyday, without fail. For complete, step by step details of how it should be done, kindly refer our section - Cleansing Techniques For optimum benefits, yoga practices should be coupled with a balanced diet, Naturopathy, Ayurveda and Aromatherapy.
What are the benefits of Alternate Nostril Breathing? Alternate nostril breathing or Nadi Shodhana is a technique of breathing in which the individual breathes in and out through one nostril and then goes on to the next. Alternate nostril breathing helps in directing the flow of prana or the life force of the body through the entire body. Alternate nostril breathing benefits by bringing about a state of deep relaxation, clearing the mind, and calming the body. This breathing technique also helps in balancing the right and left hemispheres of the brain. You can enhance the benefits of yoga by practicing alternate nostril breathing after the Surya Namaskar (Sun Salutation) sequence.
What is One Nostril Breathing aka Alternate Nostril Pranayama ? The one nostril breathing pranayama is a breathing exercise that helps in stimulating memory. The simple technique of left nostril breathing helps in improving spatial memory. This type of memory enables you to remember effectively where you have placed your things. To practice this breathing exercise you should close your right nostril and breathe slowly and deeply through your left. Continuing this exercise regularly will slow down the activity of the sympathetic nervous system and increased heart rate. Another breathing exercise you could try is alternate nostril breathing, which is considered to be a very effective stress reliever. It is also essential that you maintain a proper diet to maximize the benefits.
What is teeth hissing? - Sitkari | Teeth Hissing Exercise Teeth hissing or Sitkari refers to the sound that is made when air is drawn in through the front teeth either slightly opened or tightly closed, with the tip of the tongue regulating the pressure of air and sound. This technique refers only to breathing in, while exhalations take place normally through both the nostrils. Properly practicing the teeth hissing exercise one can help reduce the effects of thirst, hunger as well as laziness and sleepiness. The teeth hissing exercise is also considered to be effective in preventing the increase of bile in the body, and it also helps improve physical and mental performance.
What Are The Advantages And Techniques of Abdominal Breathing | Children When the diaphragm gets weak, individuals with lung diseases develop a pattern of breathing that makes use of accessory muscles like the rib, shoulder, and neck muscles to breathe. Diaphragmatic breathing is a breathing technique that helps in correcting this habit by making the abdominal muscles and diaphragm strong. The advantage of this abdominal breathing technique is that more air will go in and out of the lungs without the chest muscles getting tired. Abdominal breathing in children tends to come naturally, but as we grow, with the tensions and pressures of everyday life, we start to breathe from the chest. Therefore, make sure to check you breathing technique and bring about the necessary changes for better health.
What Are The Benefits of Pranayama And Bumblebee Exercises? Bumblebee yoga is a breathing practice in which the lips are to be kept shut and one needs to smoothly and gently make the sound of a humming bee in the throat. This pranayama exercise is considered to be very effective in making the breath smooth and the mind quiet. Some of the other benefits of the bumblebee exercise are the reducing of migraine headaches, bringing better concentration in the mind, and getting rid of mental agitation. Advanced practitioners can get into deep meditative states with this exercise. This exercise also helps in inducing sleep, stability, and relaxation. However, make sure to practice this breathing exercise under the guidance of a qualified instructor. To perform the bumblebee breath asana you should practice Tadasana with your spine straight and tall. Take a deep and slow breath through your nose and exhale making the sound ‘hummmm’ as long as you can. Then, do it again with your eyes closed, concentrating on the sound. Then, try it again with your eyes closed and your hands blocking your ears. Practicing the bumblebee breath meditation can help soothe anxiety and bring calmness to the mind. It also helps with concentration and memory. Pranayama and pratyahara comes in to enable a transition from the asanas to meditation. Pranayama helps us control vital energies and pratyahara helps us master unruly senses.
Deep Breathing Nothing could be more natural than breathing, right? You might be amazed to learn that breathing - an act that we perform some 30,000 times every day - can very much influence our health and happiness on a number of levels. For long, proper, deep breathing has been considered essential for maintaining prana, the life-force energy. More recently even Americans have begun to embrace the wisdom of taking a deep breath. Breathing incorrectly produces tension, exhaustion and vocal strain. It interferes with athletic activity and encourages aches and illnesses. Breathing properly, however, can 'melt away tension and stress, improve energy or simply help you relax and unwind.' Most of us tend to take our breathing for granted: Breathing, however, oxygenates every cell of our bodies, from our brains to our vital organs. Without sufficient oxygen, our bodies become more susceptible to health problems.
Deep breathing, on the other hand, raises our levels of blood oxygen, promoting health in many ways - from stimulating our digestive processes to improving our fitness and mental performance. If you are a shallow breather: Don't worry, most people are 'shallow breathers.' They merely use the narrow top portion of their lung surfaces for oxygen exchange. Their breath literally stops at the diaphragm a band of tissue called our 'spiritual muscle.' To find out if you are a shallow breather, try this simple test: Place the palms of your hand against your lower abdomen and exhale all the air. Then, take a big, deep breath. If your abdomen expands when you inhale and air appears to be flowing in deeply to the pit of your belly, then you are on the right track. More typically, though, shallow breathers are more likely to take a breath and suck in their stomachs. This pushes their diaphragm up so the air has nowhere else to go. What happens next is that the shoulders rise up to make room. All this effort for what should be a natural gift.
