5 yoga poses to strengthen your lower back

5 yoga poses to strengthen your lower back

Back pain, especially lower backache, has reached epidemic proportions due to lifestyle changes. Yoga is used widely to relieve victims of this self-limiting affliction.

Though backache was earlier associated with an aging body, it has begun afflicting younger generations. There are several reasons for this: lack of exercise or even mismanaged exercise, a sedentary work-style, sedentary forms of entertainment, lack of ergonomic furniture where one is required to use them for long hours, use of household gadgets which restrict or deny the body its natural and full range of motion, high stress levels which contract key postural muscles and lack of repairing nutrients in one's diet, such as vitamins C, E or magnesium.

Though lower backache is largely due to spinal degeneration, certain yoga schools subscribe to the view that stress also contributes to its manifestation. The large muscle band at the back, called psoas, becomes contracted in reaction to extreme negativities such as fear or anger.

If physical examination, including an X-ray, establishes no known cause for chronic backache, it is safe to assume psychosomatic triggers. In such cases, resorting to yogic practices will offer immense relief. But even where the triggers are physical, yogic exercises form part of a holistic therapy. In fact, most exercises in your physio-therapy, as advised by your spinal expert, will also definitely be yoga-based.

Lower backache can be more stubborn to heal than upper or middle back pain. But it responds just as well to therapy. However, unlike with other areas, the problem must be clearly identified by a spinal expert and an individualised therapy be drawn. Self-diagnosis or joining a general yoga class when the pain is acute can be counter-productive, by acerbating the existing problem.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, takes you through five yoga poses used to heal lower backache.

Uttanpadasana (Raised leg pose)

Lie on your back. Bend your knees, placing feet flat on the ground. Inhale. Raise your right leg up. Exhaling, place your hands around the shin. If that is not possible place your hands around your thighs. Hold for a few seconds.

Those who are using this practice as preventive, may exert a slight pressure, by pulling the leg towards the chest. Continue normal breathing, holding for a few seconds. Release. Repeat three to five times. Relax and repeat for left leg.

Points to remember: Those with lower backache must remember to do such leg raises with legs bent at knee. This takes the pressure off the spine. Others may do them with legs out, to get more abdominal work-out.

Benefits:This is a preventive in spinal disorders, and also helps heal them. It strengthens leg muscles, helping bear body weight better. It is a preparatory pose for most advanced asanas due to the complete body work-out it gives.

Supta hasta padangushtasana (Lying hand to toe pose)

Lie on your back. Inhale, spreading your arms, placing them on either side of your body. Exhale, then inhale. Exhaling, move right leg upwards, towards the right hand. Inhale. Hold right big toe with right hand.

Exhaling turn head to gaze at left hand. Hold this final pose for a few seconds, breathing normally. Repeat three to five times. Relax. Repeat entire sequence for the other side.

Points to note: All poses here may be done only up to capacity with those having any existing discomfort. The legs may be bent at knees (as required), to lessen the pressure on the muscles and nerves.

Benefits: This position gives the entire spine a powerful transverse twist and is used as a preventive in all spinal problems. It is teh ideal all-in-one pose for those with a sedentary job. Spinal nerves are toned, strengthening you emotionally. Legs are toned, helping in aligning posture. Metabolism is tweaked, due to the massaging pressure on abdomen, aiding weight loss. Waist and hips are trimmed.

Supta udarakarshanasana (Lying abdominal twist)

Lie on your back. Spread your arms out, placing them on the floor, palms down. Inhale. Bend the right leg at the knee. Place the right sole on the left thigh. Exhale, using your left hand press down right knee to floor on the left.

Simultaneously, twist your head to gaze at the right hand. Hold for a few seconds, without letting off the pressure on the bent knee, breathing evenly. Release. Repeat three to five times. Relax. Repeat entire sequence for the other side.

Benefits: The benefits are the same as the prevoius asana, but with greater impact on the abdomen, thus further promoting weight loss.


Kandharasana (Shoulder pose, also called pelvic tilts)

Lie on your back. Place palms flat on the ground, beside hips. Bring the feet closer to the hips. Inhale, raising hips. Exhaling, lower the hips back to ground. This is one round. Do 10 rounds.

Points to note: Those using this pose as prevention or to tone the body may hold the final pose longer, continuing to breathe normally. You may also increase the number of rounds to 30.

Benefits: It is the most powerful healing pose for those with lower backache. However, they may raise hips only slightly. It works out the entire spine, powers the neck and builds stamina. Trims hips superbly. Boosts metabolism, promotes weight loss, improves nutrient absorption. This in turn affects healing positively. Boosts immunity.

Dradhasana (Firm pose/ side-relaxation pose)

Lie on your right side. Fold the right arm, using it as a cushion. Align your body so that it is in one straight line. Shut eyes, and relax in this pose, breathing normally. Switch sides, so you are now lying on the left side for an equal duration.

Points to note: If unable to align body initially, you may fold your legs at the knees or where required. But try to attain perfection in this pose, with regular practice.

Benefits: For those with pain, this pose is an ideal one to relax or even sleep in. Relaxing on each side for equal durations harmonises both brain hemispheres, helping you attain inner balance. It is a good meditation pose, and an ideal one in which to catnap when you cannot afford to doze off for long. It is ranked as a healing pose.

Source: Rediff.com

Breathe easy with these yoga poses

Breathe easy with these yoga poses

Many of us do not breathe right and the reasons range from genetics, bad posture, diet lacking in key nutrients like vitamin C and zinc, and hypersensitivity to external triggers ranging from allergens to stressors.

In yoga, the slower you breathe, the longer you will live. The more efficient your respiratory rate, the more energy you will have.

Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Centre, Kerala (headquartered in Canada) guides you through six poses designed to expand your lung capacity.

Some tips

• These poses can be modified to suit individual capacity. For chest expanders like the fish pose, use a cushion under the back to ease difficulty in breathing. You can use props like cushions or folded mats whenever you experience difficulty doing the poses.
• At the hint of the slightest breathlessness, stop and relax before proceeding.
• Deeper poses like Ushtrasana (camel) must be done gradually, easing into it slowly and steadily until the body gets accustomed to it.
• Always breathe through the nose unless indicated otherwise.
• Those with severe breathing problems must avoid synthetic fabrics, at least while doing the poses.
• Complement these practices with conscious breathing and a sustained pranayama practice.
  

Some recommended books are Yogic Management of Asthma and Diabetes by Dr Swami Shankardevananda (who himself learnt to control asthma with yoga) and Yoga therapy in Asthma, Diabetes and Heart Diseases by Sadhakas for the Yoga Institute, Santa Cruz, for those who wish to power themselves further through lifestyle changes dietary habits, relaxation techniques.

Shashankasana (Hare pose)

Sit on your knees in the namaaz position, big toes lightly touching each other, while heels are flared out. In case of difficulty, you can try this sitting cross-legged. Beginners must keep a cushion or stool where their forehead is likely to touch the floor.

Inhale. Raise hands overhead.

Exhale. Slowly lower head and torso towards floor. Rest forehead on floor. Those with breathing problems should rest forehead on a high cushion. Continue breathing normally. Maintain the pose for a few seconds. Over the next weeks increase the duration in the final pose to a minute or so.

Benefits: This strengthens the shoulder and neck muscles which in turn support muscles that power our breath. This pose is among the most powerful stress-busters in yoga. This helps remove or control the psychosomatic triggers behind our breathing woes.

Caution: Avoid if you're suffering from lower backache. Those suffering from high BP and heart ailments must learn this with guidance in a phased fashion and with props.

Pranamasana (Prayer pose)

Sit on your knees in the namaaz position. Inhale. Exhaling, lean forward placing palms on the ground and go on all fours.

Inhale. Exhaling, place head on floor and continue breathing normally. Ideally the crown should touch the floor. This may be difficult for beginners. Those with stiff bodies may use a cushion initially.

You may place your palms on either side of the head or reach back to hold your ankles. The second version is more advanced, and may be attempted after mastering the first stage. Initially hold for a few seconds. Release and raise head to return to the starting position.

Benefits: According to the Bihar School of Yoga, this pose may be practiced immediately after an asthma attack for relief. It is used in anger and stress management.

Caution: Avoid in high case of high BP and neck problems.

Ushtrasana (Camel pose)

This is an intermediate level pose, suited for those already doing some exercise. Sit on your knees as in the previous two poses, feet slightly apart.

Inhale. Exhaling, raise hips so that you are now on your knees.

Inhale. Exhale. Inhaling, reach back with your right hand to grasp right heel. Exhale. Inhaling, now reach back with left hand to grasp left heel.

Exhale. Inhaling, drop head back. Hold the pose for a few seconds. Continue breathing.

Advanced practitioners may deepen the spinal arch by pushing the chest out in front further. Release and gently return to starting position.

Benefits: Tones the spine, powers the neck and shoulder muscles that support our breathing. Expands the chest. Fights depression.

Caution: Avoid if having hyperthyroidism and lower backache.

Matsyasana (Fish pose)

Lie on your back, keeping hands at the sides or under your hips, with palms on the floor and thumbs slightly touching.

Inhale and exhale deeply a few times. Inhaling, lift your head off the floor (remember to take the entire weight of body on your elbows).

Exhale deeply. Now inhaling, slowly drop your head backwards, resting crown on the floor. Beginners may not be able to arch this far, so attempt only up to capacity. A cushion under the upper back can make it easier.

Deepen the arch by pushing up the chest, all the while breathing normally. Hold for a few seconds, with sustained breathing. Exhaling, raise the head, looking at your toes before slowly lowering your spine back to the floor.

Benefits: Expands chest, tones spine and boosts metabolism, which helps with absorption of key nutrients needed to keep us healthy.

Caution: Avoid if having neck problems, ulcers and heart ailments.

Lolasanasa (Swing pose)

Stand with feet about a metre apart (toes flaring outwards). Inhale, raise hands overhead (they must be touching lightly).

Exhaling, swing down so the head is facing the floor, the torso bends, and hands swing in between the legs. The entire movement must be slow and relaxed. Do up to five to ten rounds initially.

Benefits: It is a mood-booster. Powers breathing by decongesting the lungs.

Caution: Avoid in all forms of backache.

Dwikonasana (Double angle pose)

Stand with feet a metre apart. Inhale, reaching hands behind to interlock fingers.

Exhaling, lower head as low as possible. Hands must remain extended up. Continue breathing, holding the pose for a few seconds initially. Slowly extend duration to half a minute or more.

Benefits: Expands the chest, powers the shoulders and neck. Like most downward facing poses, it cools the mind, helping to relieve stress.

Source: Rediff.com

Shy? Try yoga

Shy? Try yoga

Most people are unaware that the balancing poses in yoga are used therapeutically to help overcome extreme shyness and social phobia.

In fact, they are also recommended for other related issues such as stuttering, anxiety, neuroses and hyperactivity amongst children.

Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Centre, Kerala (the centre has its headquarters in Canada) guides you through five yoga poses that help you overcome shyness and social awkwardness.

Those suffering from anger issues and stress can greatly benefit from these poses.

What is even better is that there is a scientific basis for all of this. The part of the brain called the cerebellum (also referred to as the `little brain') is involved in maintaining our physical balance. It was recently established that the cerebellum also has much to do with an individual's social balance -- it plays an active role in the expression of our social selves.

Sensory functions that we take for granted are the work of the cerebellum. Some of the functions are:

• Co-ordinating floods of sensory data and interpreting them accurately.
• The ability to pay attention and focus on a particular task at hand.
• prominent say in cognitive ability (problem-solving skills).

Recent research also shows that chemical imbalances in the cerebellum could well be linked to social problems we face, such as an inability to maintain a meaningful conversation, or failure at sustaining relationships with others.

Importantly, since balancing poses also require you to work out both sides of your body equally, they harmonise the left and right hemispheres of our brain. These represent the logical and the creative sides of our personality respectively.

When these two sides are in harmony, we are able to see the holistic picture. This, in turn, defines and strengthens our psycho-socio profiles.

Points to note

Balancing poses may be tough to practice at first. Take some support, from say a wall or strong furniture, to give yourself confidence. Slowly increase stamina so you are able to hold each pose for longer periods of time -- from 15 seconds to one minute, for more impact.

Ardha Chandrasana (Crescent pose)

Stand up straight, feet one metre apart. Flare out your left foot and inhale.

Exhaling, lean towards the left, bending your left leg at the knee; the right hand remains extended up in the air.

Simultaneously, place your left hand on the floor close to your left foot (if your body is very stiff, you can place your hand on a small stool/ chair instead of the floor).

Inhaling, straighten out your left leg with the right hand still stretched upwards. Look ahead (after sustained practice, you may look up at the raised hand). Hold the final pose for a few seconds, breathing normally.

Exhaling, stand up straight, returning to the starting position. Relax. Then repeat the entire sequence with the other side.

Caution: Though this pose is not physically demanding, those who are tense tend to stiffen their muscles. You must learn to consciously relax your mind and body before attempting such balancing poses.

Benefits: It is therapeutic for most spinal and knee problems. Also, it powers your confidence, concentration and memory, and tones the entire body.

Natrajasana (Dancing Shiva pose)

Stand up straight. Inhaling, raise your left hand outward. Simultaneously, the right leg bends at the knee, and is lifted backwards as you reach your right hand behind you to hold your right ankle.

Exhaling, bend forward as low as you can, right hand holding the right ankle. The left hand bends in front.

Hold this pose, breathing normally.

If it is difficult to maintain your balance in this final pose, place your left hand on the wall, or support yourself using furniture (like a table, since its height would be right). Release.

Repeat a few times. Relax. Repeat the entire sequence on the other side.

Caution: Avoid bending forward too much if you have lower back problem. Instead keep the torso straight.

Benefits: Same as the Crescent pose, with the added benefit of slimming the back of your thighs.

Garudasana (Eagle pose)

Stand up straight. Twist and wrap your right leg around your left leg, from the front, as shown in the photograph. Simultaneously, bend both arms at the elbows.

Place the right elbow on the inside of the bent left hand. Pass your left hand around the right wrist, bringing your palms together in a namaste gesture. Hold the pose, breathing normally.

If shaky about balance, lean back lightly against a wall. Relax and repeat on the other side.

Points to note: How deeply you twist your limbs around each other depends on two things: balance and flexibility. This will take time to develop.

Benefits: Same as the Crescent and Dancing Shiva poses. Limbs get particularly supple and toned.

Ekpada Ardhapadmasana (One-legged Half Lotus)

Stand up straight. Bend the right leg. Place the back of the right foot against the left thigh, as high up as possible. If that is difficult, place it where you can on the left thigh.

Join your hands overhead (or at the chest) in a namaste gesture. Hold the pose, breathing normally. Relax and repeat with the other leg.

Points to note: This is an advanced version. For a simpler variation, place the sole of the right foot on the inside of the left thigh.

Benefits: Same as the Crescent, Dancing Shiva and Eagle poses.

Pashnee (Flying Bird pose)

Stand up straight. Keep your feet a foot apart. Spread both arms outwards, at shoulder level, palms facing backwards. Inhale.

Exhaling, lean forward. Simultaneously, stand on your toes, as high as you comfortably can. Hold the pose, adjusting and bending forward some more. Breathe normally throughout. Relax. Repeat a few times.

Benefits: Same as the Crescent, Dancing Shiva, Eagle, and Lotus poses. Also aids in weight loss, by working out subtle muscle mass or faschia. Shapes the leg muscles and boosts respiration.

Source:Rediff.com

6 yoga steps to a healthier you at the office

6 yoga steps to a healthier you at the office

In today's hectic lifestyle, most people spend most of their waking hours at the office, which leaves no time for anything else, leave alone exercise.

To combat this, Shameem Akthar, a certified yoga Acharya with the internationally acclaimed Sivananda Yoga Centre, Kerala (headquartered in Canada), recommends six yoga exercises for the office.

She says these exercises are a gentler version of the classical yoga poses, which have attained cult status. "In the West these exercises are practiced on flights, while commuting, at work and even at home," she says.

The advantages of these exercises:

• they can be done at any place, any time
• they use available furniture as props
• they don't need a mat
• their simplification, they have not lost anything in terms of effectiveness and the impact they have in boosting energy levels.

Point to note: Loosen up your body before trying any specific pose. To loosen up, shrug your shoulders, wring your wrists, rotate gently at the waist, stretch full, several times. All these movements prepare the body for these poses. Those with severe ailments must consult a therapist before attempting any new health regimen.

Janu Naman (Knee bend)

Stand up straight, feet together. Hold a chair for support if your balance is not steady. Inhale. Lift your right leg, bending at the knee, so that it forms a right angle. Now exhale, flaring out the knee towards the right. Hold, breathing normally. Inhale, return to starting position. Repeat thrice. Relax. Then repeat the entire sequence for the left side.

Benefits: Reduces fluid retention that accompanies a sedentary job. Works out the delicate but important knee joints as well as the entire limb while at the same time toning and strengthening the leg muscles. Relieves spinal problems, improves balance as well as posture. The cerebellum, involved with your social functions, also gets a workout, harmonising pleasantly with your personality.

Goolf Naman (Ankle bend)

Stand up straight before a chair. Hold the back-rest. Inhale. Place right foot forward, heel down, toes facing upward. Exhale, tilting toes further back, towards yourself, enhancing the stretch felt on the back of your leg. Hold, breathing normally. Relax. Repeat thrice. Return to starting position. Repeat the entire sequence for the left leg.

Benefits: Same as the knee bend, but the delicate ankle joint (which bears your entire body weight) is the beneficiary. Both poses are invaluable in controlling blood pressure.

Samkonasana (Right angle pose)

Stand 2 feet away from a chair. Inhale. Exhaling, lean forward to place elbows on the backrest. The legs should remain stretched, enhancing the pull felt at the back of the legs. Hold, breathing normally. Inhale, return to starting position. Repeat thrice.

Benefits: Strengthens the back (and spine), tones the abdomen, strengthen leg muscles and boosts metabolism.
Utkatasana (Squat pose)

Stand a foot in front of a chair. Legs should be together. Inhale, holding the chair's backrest. Exhaling, lower yourself gently into a squat. Go as low as you can. Hold the pose, breathing normally. Inhale, returning to base position. Repeat thrice.

Benefits: It powers the spine, helps with weight loss, boosts stamina and improves posture. Also boosts respiration.

Udarakarshanasana (Abdominal twist pose)

Stand up straight. Inhale, hold both arms in front, at shoulder-level. Exhale, twist to the right. Arms should move in sync with twisting torso. After twisting, place left palm on right collarbone. Look behind, over right shoulder. Hold, breathing normally. Inhale, return to centre. Repeat thrice. Relax to starting position, to repeat the entire sequence for the opposite side. Initially twist very gently, intensifying the twist only after several weeks of regular practice.

Benefits: Controls diabetes. Tones spinal nerves, helping to calm you down. Tones the entire back and trims the waist. Boosts digestion, metabolism and also relieves constipation.

Uttanpadasana (Raised leg pose)

Stand 2 feet away from a chair. Inhale. Exhaling, raise right leg and place it on the back of a chair. Beginners to yoga may use a low stool about a foot or so in height since this is a rather intense stretch and must ideally be learnt in a phased manner. Hold the pose, breathing normally. Release, to repeat for the other leg.

Benefits: Tones the legs, giving them a thorough workout. Prevents fluid retention and relieves knee pain. Also improves posture and spinal strength.

Source: Rediff.com

6 yoga steps for fertility

6 yoga steps for fertility

A sedentary life at home or work, smoking, high blood pressure, certain medications, excessive stress and deficiency of key nutrients (zinc, magnesium, iron, folates, vitamin Bs, vitamin C) can all affect the reproductive system adversely.

To combat this, Shameem Akthar, a certified yoga acharya with the internationally acclaimed Sivananda Yoga Vedanta Centre, Kerala (headquartered in Canada), recommends six yoga exercises that focus on the last chakra at the perineum (also referred to as the mooladhara chakra) to rejuvenate and repair the uro-genital system.

By proxy, the adrenal glands (which are involved with our biological response to stress) are also massaged, thus making such yogic therapy to fertility problem a holistic one.

Yogic therapies start at the level where we can exert some control -- and that is in our bodies. A regular mind-body routine also primes the body for nutrient absorption, wrings out stress, clears our arteries and reduces our dependency on medications, thus acting as a perfect complement to any conventional fertility treatment that you may be undergoing. Also, since sexual hormones are part of the reward hormones that boost our self-esteem and make us feel good, getting the entire system back on track with yoga is crucial for our well-being. So, use these fertility poses to revamp your inner self. .

Points to note:
~Yoga is best done early in the morning. You could also time your practice two to four hours after a meal. Remember to do some warm-up exercises before attempting any of these poses (spot walking, a few rounds of surya namaskar or any joint-releasing exercise).
~Always rest in the corpse position after a full yoga session to maximise the impact and allow the blood lactate levels to revert to normalcy.
~Beginners may not be able to execute the pose to the full extent possible and may use props like small cushions or stools to help them achieve flexibility and strength with regular practice.

Anant asana (Lying Vishnu/Seshnag Pose)

Lie on your right side. Inhale. Bend right arm at elbow. Place palm on the side of the head, supporting it. Align the body so the head and the torso are in line with the right leg. Exhale and bend left leg at knee.

Grasp left toe with left hand. Straighten leg, so it is at right angles to the body. Continue breathing normally. If balance is a problem, as may be with beginners, do this pose lying against a wall.

Beginners may find that they tilt either side because they lack control over the back muscles and the spine. After a few weeks you may move away from such props. Also, if unable to grasp toe, try and touch the right leg where you can. People with very stiff bodies may have to keep their legs bent at the knee initially. Inhale, dropping leg back. Repeat a few times.

Relax on your back. Then repeat the entire sequence for the other side.

Caution: Those with backache or spinal problems may find this pose tough. Start in a phased manner by first strengthening the spine with simple leg lifts and lying knee hug (see Yoga for Joint Pain).

Benefits: This pose pumps the pelvic region with blood and rejuvenates the entire uro-genital system. It fights depression, anxiety and stress. Tones the legs. Is therapeutic in hernia.

Padma Ardha Matysendrasana (Sage Matsyendra's Lotus pose)

To do this, assume the full lotus pose, as seen in photo. Or sit in a simple cross-legged pose (called Sukhasana). Inhale.

Exhaling, twist to the right, reaching right hand behind to grasp left foot or big toe. Head should simultaneously move over the right shoulder. Hold this pose, breathing normally. Release. Repeat a few times. Relax. Repeat entire sequence for the other side.

If unable to grasp the big toe or foot, just place the palm flat against your back and twist.

Benefits: Its powerful squeeze on the abdomen releases and relieves stress, works out the lower abdominal regions and the stack of organs and glands there.

Poorna titali asana (Full butterfly pose)

Sit up straight, legs out in front. Fold legs at knees, bringing soles of feet together. Inhale.

Exhale. Place hands on the feet, adjusting them so the feet are moved closer to the groin region. Adjust the pose, pushing knees closer to the ground.

Initially, this may not be possible, but keep this adjustment in mind so that with a few weeks of regular practice you are able to achieve this. You may also keep small cushions at each knee respectively. But move away from such support after a few weeks.

Also ensure the back is straight but relaxed.

Hold this final pose for as long as possible, eyes shut and breathing normally. Slowly increase duration in this pose to a minute or so.

Those with respiratory problems may sit on a cushion for longer duration.

Caution: Avoid in case of knee problem, in which case you may sit up straight, legs out in front and spread-eagled in the upavista konasana (spread-legged pose).

Benefits: It is a mood enhancer and stress-buster. It is also among the most healing of all yoga poses. It is particularly beneficial in all poses related to the uro-genital system. Improves posture.

Marjariasana (Cat-stretch)

Sit on your heels. Lean forward, going on your fours, placing palms flat on the ground, under your shoulders.

Inhale, looking up, caving your spine in.

Exhaling, look down, locking your chin into the chest and arching the spine up.

Simultaneously, tense arms and legs, like a cat doing a complete stretch. If you do not have high blood pressure, heart problems, ulcers or other abdominal ailments, hold your breath as long as you can in this final pose.

Relax. Do five to ten rounds.

Caution: Avoid in case of epilepsy.

Benefits: It is among the most healing of yogic poses and used in therapy. This pose can be done during menstruation for relief from cramps. It has a powerful effect on the entire uro-genital system and a great stress buster to boot.

Pashasana (Noose pose)

Inhale. Stand up straight. Exhale. Slowly squat, feet close to each other. Inhale. Pass the right hand around the right knee. Exhale. Pass your left hand behind your back, grasping your right hand. If that is not possible initially, just place them as suggested without overextending your hands.

Inhale. Exhaling, look over right shoulder. Breathe normally, holding the pose. You need to hold the pose only once, but learn to increase its duration.

After completing this sequence for the right side repeat the entire sequence for the left side.

Caution: Avoid in case of extreme lower backache. Those with neck problem can skip the head twist.

Suggestion: The hand position helps accentuate the squeeze. The full position may not be possible for everyone, but focus on placing hands so that the squeeze effect is felt.

Benefits: The squeeze effect on the abdominal region powers the entire pelvis region, preventing degeneration of the uro-genital system. It impacts the spine too. Improves breathing. Boosts metabolism, powering nutrient absorption.


Saithalyasana (Animal relaxation pose)

Sit on your heels. Lower yourself on the left side, so that hips are now on floor (See photo).

Inhale. Stretch out right leg behind you. Those who are not very flexible can keep the right leg folded.

Exhale. Lower hands to floor, touching forehead to floor. Beginners may place head on cushion or bolster. Hold the pose, breathing normally. Release. Repeat the entire sequence for the other side.

Caution: All such forward bends must be avoided by those with extreme lower backache. Those with high blood pressure may use a prop to ease the pressure they experience in such forward bends.

Benefits: Opens up the hip region and powers the pelvis. Therapeutic in problems related to the uro-genital system. Soothes by toning spinal nerves. Extremely relaxing.

Source: Rediff.com

How to do yoga

How to do yoga

The first thing to say in an article about yoga is that, if you are a beginner, do not do it at home by yourself. First join a class, pick up some of the basic techniques and postures and then replicate them at home if you want to.

Most yoga instructors caution that you should let the innumerable books and videos that are now available about doing yoga at home be learning supplements rather than a sole resource.

Everyone knows nowadays that yoga can be a rigorous workout. Not only does it help you lose weight and become fitter, people have claimed it clears their minds, helps them concentrate and, if you are into that kind of thing, regulates their 'chi' or life energy, making them more vitalised.

Yoga is also great if you're pregnant; it'll keep you limber, and the deep breathing exercises will not only help during labour, but will also come in handy when you need to stay calm and not panic during the stress-ridden first six months of your baby's life.

The most popular kind of yoga today is Hatha Yoga, a broad category of yoga that uses physical postures -- this includes most kinds of yoga practised at the yoga centres and gyms that have sprung up all over the country.

Asanas, which are taught in Hatha Yoga, are only one 'limb' or part of yoga; the other seven are Yamas (restraints), Niyamas (observances), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi.

By exploring the first seven parts of yoga, teachers say our attitude to the outside world changes, becomes more compassionate and more focussed, until soon we start to focus inwards until we reach Samadhi (enlightenment).

Spirituality aside, yoga is also a great way to get back into shape. You don't have to be of a particular age group, at a specific athletic level, or even very flexible to do yoga.

Flexibility will come with practice. You can choose to attend a yoga class according to the fitness level you are at (although, even if you are very fit, you should still start off with a beginners' level class to learn the basic postures).

Nischint (Nishi) Singh started doing yoga 18 years ago, after she was in a car accident. "I started doing yoga to regain my strength," she says, "Especially in my spine, since I was paralysed after the crash." Singh now teaches seven classes in New Delhi, "a mix," she says, "of toning and strengthening. My toning classes are a mix of Pilates and Callisthenics as well as yoga, but when it comes to strengthening, I stick with Iyengar yoga."

Iyengar yoga, named for yogi B K S Iyengar, emphasises body alignment, and holding set postures rather than flowing from one into another, as with most other types of yoga. It is a kind of Hatha Yoga, and uses props like blankets, blocks, pillows and chairs.

"One key asana I use is the Naukasan," says Singh. "This is where you have to lift up your arms, and your legs, and rest on your stomach." This asana, if done wrong, far from aligning your spine, could cause injury, which is why Singh stresses you shouldn't try it at home by yourself.

Singh also places a lot of emphasis on Pranayama, the technique of breathing. For instance, Suryabheda, in which you breathe through your right nostril and exhale through your left, energises you by activating, as Singh tells us, your chi and keeps it flowing. Kapalbhati is another breathing exercise Singh uses, that some say can help combat such ills as diabetes and asthma.

Other kinds of yoga are Ashtanga Yoga, a kind of 'power yoga' that consists of a series of asanas and can be quite physically demanding. Kundalini Yoga uses breathing techniques in conjunction with postures, and a more recent kind of yoga is Bikram Yoga, created by Bikram Choudhary, which is practiced in a hot room, based on the theory that heat can loosen muscles and cleanse through sweating.

If you are a beginner to yoga, you may want to start with a basic Hatha Yoga class, but of course as long as the instructor is experienced and willing to work with you, you can pick a beginners' class in any type of yoga -- just make sure that you have the positions down well before you attempt to do them at home.

Whether you're looking for a spiritual awakening or just want to feel good after a workout, whether you've got hours to spare every day or only 20 minutes in the morning (morning is the best time to do it anyway, since you should only do yoga on a relatively empty stomach for obvious reasons), give yoga a shot -- these deceptively simple postures could change your life in ways you won't expect.

Source: Rediff.com

Knee power, with yoga

Knee power, with yoga

Knees are our body's delicate shock absorbers. What?s interesting however is that even exercise wrongly done can cause irreparable injury to these intricate load-bearers. Yoga is among the most sensible exercise form -- it not only prevents knee injury but also hastens its rehabilitation in such an event.

The major causes for knee pain include:
~ Obesity, which overloads them.
~ Bad posture, which, through misalignment, forces harmful muscular tension and pressure.
~ A sedentary lifestyle which denies such important joints necessary blood flow, nutrients and repairing agents.
~ Jobs that require you to be on your feet the whole day, eg stewards, reception staff, nurses, policemen, supervisors, security guards, etc.
~ Over-use or misuse through daily routines that overload the knee, such as constantly bending work like swabbing the floor, stair-climbing, cycling etc.
~ Wrong exercises that overload the knees, especially when done without having adequately preparing the leg muscles for such activity, like jogging without adequate stretching before and after, or treadmill running where the speed may not match the practitioner's ability or muscular strength.
~ Jarring movements like dancing where the surrounding muscle-structures are not supple or elastic enough to protect the knees.

It was found even worn-out cartilages (which cause painful rubbing of bones) can revert to their original sponginess with a holistic healing therapy like yoga.

Given this list of causes, this is how yoga helps: it strengthens the surrounding thigh and calf muscles, thus helping to ease the pressure off the knees. It rectifies postural defects and helps reduce weight. Also the muscle tone you get with yoga is supple and elastic.

It is important here to remember that having strong muscles by themselves do not guarantee knee strength. Runners can have extremely stiff muscles and such muscles can cause serious harm by misdirecting muscular pressure. In fact, if you are an avid sportsperson or fitness enthusiast, you must ensure yoga complements your other passions, to ensure that you never cause long-term damage to your knees.

Even with yoga there are certain precautions to heed if you have chronic knee pain. The priority must be directed towards healing the pain. All poses requiring you to bend the knees must be avoided during the healing phase. When doing standing twists, ensure proper alignment to avoid harming the knees. Resting the knee, by lying on the floor, with feet propped on a low stool (in the cardiac pose) can help greatly. Straining in any of these poses will be counter-productive.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, shows you five knee strengtheners from yoga.

Janu Sirsasana (Head-to-knee pose)

Sit on the floor, with your legs stretched out in front. Fold right leg lightly. Inhale, raising your hands overhead. Exhale, bend forward as if reaching for the wall in front of you, moving head towards the left knee. Hold the left foot or leg with both your hands. Continue breathing with your head on left thigh. Hold for a few seconds. Release. Repeat thrice. Relax. Repeat for the other side.

Points to note: Those with knee pain must keep the legs slightly apart instead of bending one leg. This will ensure there is no stress overload on the injured knee.

Avoid: Those with lower backache and inflammatory conditions must avoid all forward bends.

Benefits: The leg muscles are strengthened, to act as good support to the knee. This is a preparatory forward bend, preparing you for more advanced poses. All forward bends are de-stressing, help control diabetes and are anti-aging. They also aid weight loss by impacting metabolism, and rectify postural defects by the toning the spine.


Paschimottanasana (Seated forward-bend)

Sit on the floor. Stretch out both legs in front of you. Inhale, raising both hands overhead. Exhale, lowering your hands as if reaching for wall in front of you. Reach with hands where you can on the legs. Touch head to thighs. This may not be possible initially but is assured with regular practice. Continue breathing normally, learning to relax in the pose. Hold for half a minute or so. Release. Repeat thrice.

Avoid: If having lower backache, inflammatory conditions, heart or blood pressure problems.

Benefits: The same benefits of the previous pose, only more enhanced.

Trikonasana (Triangle pose, variation 1)

Stand with your feet a meter apart. Adjust feet so right foot is flared out, and left is slightly flared. Inhale, spreading arms out at shoulder level. Exhaling, slide right hand along the right thigh till it reaches the right ankle or foot. Left hand remains overhead. Continue looking ahead or at the left hand, breathing normally. Hold for a few seconds. Release. Repeat thrice. Relax. Repeat entire sequence for opposite side.

Avoid: If having lower backache.

Benefits: It rectifies postural and spinal defects and is a preventive for most back problems. It strengthens limbs powerfully, including inner thigh muscles. It aids weight loss by tweaking the metabolism through the abdominal pressure and trimming fat at the waist.

Trikonasana (Triangle pose, variation 2)

Stand with your feet a meter apart. Adjust feet so right foot is flared out, and left is slightly flared. Inhale, spreading arms out at shoulder level. Exhaling, twist to the right, reaching left hand to right foot as right hand is raised up. Look at the raised hand or ahead. Hold the pose, breathing normally. Release. Repeat thrice. Relax. Repeat entire sequence for other side.

Avoid: If having lower backache.

Benefits: This pose offers the same benefits as the previous pose.

Trikonasna (Triangle pose, variation 3)

Stand with your feet a meter apart. Adjust feet so right foot is flared out, and left is slightly flared. Inhale. Exhaling, turn torso to the right. Inhale, raising both hands overhead. Exhale as you lower your hands to floor, towards right foot. Place hands on either side of right foot. Reach head to knee. Hold pose, breathing normally. Relax back to starting position. Repeat thrice. Relax. Repeat entire sequence for other side.

Avoid: If having lower backache, heart or blood pressure problems.

Points to note: Since this is a more intense stretch it may be attempted only after regular practice of the first two variations. Also, beginners may attempt to move the head and hands only as far down as possible till flexibility is achieved. The benefits are the same as for the previous two positions.

Source: rediff.com