Archive for May 7th, 2008

Written By Ntathu Allen

Are you busy? Tired from running from one activity, social engagement to another? Are you looking for an easy way to relax and unwind after a busy day at work or caring for your children at home?

The following simple Breathing Relaxation Practice, takes about five minutes and leaves you feeling energised, calm and revitalised.

To begin, find a quiet space to sit down.

* Uncross your legs and place both feet flat on the floor, hip width apart. If your feet do not touch the floor, just move forward until they do or place a firm book under your feet.

* Rest your hands, lightly on your thigh with the palms facing up.

* Relax your shoulders. Sit up straight and lengthen your spine. Make sure you are sitting evenly on both buttocks.

* Gently tuck your chin in towards your chest, keeping it level with the floor. This allows the neck to be in alignment with the rest of your spine.

* Become aware of your spine. Feel as if you are sitting up tall and straight.

* Smile. Allow your jaw to relax, tongue resting behind the lower front teeth.

* Your eyes may be either opened or closed. If opened, gently lower your gaze, keep them unfocused, and rest your gaze on a spot in front of you.

* If your eyes are closed, focus your awareness on a spot within, e.g., below the navel, the point between your eyebrows or your heart centre..

* Begin to observe the body. Tense and relax the toes, then the feet, calves, knees, thighs, buttocks, hands, shoulders. Allow all muscles to relax

* Now start to become aware of your breath. Don’t try to control the breath, just be aware of how you are breathing. Observe the rhythm of the breathe.

* Breathe in slowly through the nose and as you exhale, through your nose, slowly release the breath.

* Let the breath, be steady,, full and deep. Observe the movement of the abdomen as you slowly inhale and exhale. Slowly let the breath flow through the body, releasing tension and fatigue as you breathe out and breathing in peace, joy and love as you breathe in.

* Inhale and exhale, slowly for five to seven rounds of deep steady breathing. try and extend each breath you take.

* If your eyes are closed, slowly open the eyes.

* Sit still for a few minutes. Allow the breath to return to normal. Then stretch out the body.

* Be aware of how the body feels. Observe the peace and calmness of the mind.

Practice this simple breathing relaxation whenever you feel anxious or stressed and see how easy it is for you to be calm, alert and energised.

Registered Polarity Practitioner and Hatha Yoga Teacher, Ntathu inspires and supports you in your health and wellness journey. She offers private 1-2-1 yoga at home sessions, yoga at work and yoga for children. Through the practice and teachings of Yoga and Polarity Therapy Treatments, she helps you learn simple yoga stretches, meditation and relaxation techniques which you can use to release stress, boost your energy, relax and, feel more alive.

Email ntathu@yogainspires.co.uk to sign up for your free Yoga and Polarity monthly enewsletter, “Healing for Soul” – full of simple health building exercises, relaxation techniques and inspirations which you can use to reduce stress, boost your creativity and experience inner and outer peace.

Email: ntathu@yogainspires.co.uk

http://www.yogainspires.co.uk

Phone: +44 7973 777 882 +44 20 8432 3429

Written By Dr. Rita Khanna

WHAT IS PREMENSTRUAL SYNDROME

Premenstrual syndrome (PMS) is defined as a series of physical, emotional, psychological, and mood disturbance symptoms in women, which arises a few days before start of menstruation. About 80 percent of the ladies, when they reach the age of 30, experience sudden changes in their nature a few days before starting of menstruation.

Symptoms that occur around the time of menstruation are many. Some women are mildly affected, experiencing few symptoms, whilst for others PMS may seriously affect their lives every month. Different conditions and different problems arise in different individuals.

These include anxiety, irritability, depression, crying, oversensitivity, mood swings with alternating sadness, anger, headache, migraine, cramps, backache, weight gain, fatigue, bloating, breast tenderness, insomnia, acne, inability to concentrate, confusion, appetite changes with food cravings and lack of interest in usual activities. All these conditions obtain in premenstrual syndrome.

CAUSES OF PMS

Its cause is unknown, but PMS is probably related to changes in the levels of hormones, especially estrogens and progesterone (estrogens excess or progesterone deficiency), hypoglycaemia (low blood sugar), vitamin B6 deficiency, abnormal metabolism of prostaglandin (hormone-like substances), excessive fluid retention, and endorphin (a substance in the brain that provides pain relief) withdrawal activities.

DIET & PMS

Reducing stress, increasing exercise, and making dietary changes around the time of menstruation can prevent PMS symptoms from worsening. Women should be encouraged to eat regular, well-balanced meals.

A diet low in salt and sugar, adequate in protein, moderate in fat, and high in complex carbohydrates (fruit, vegetables, and whole grains, good quality protein, nuts and seeds) will all help rebalance and maintain your hormones. Specifics dietary pattens like the following can be incorporated:

First thing in the morning

Lemon water (lukewarm) with one-teaspoon honey

Before breakfast

A glass of cabbage juice / carrot juice + spinach (add some honey into it)

Breakfast

Have Munacca (10-15 Nos.) and Figs (2-4 Nos), soaked in water overnight in a glass container. Chew it well and do not throw away the water, drink it. Also dates & fresh fruit

Lunch

Wheat flour chapatti with Soya flour + seasonal vegetables + curd / buttermilk of skimmed milk & salad

Evening

1 glass of coconut water / watermelon / cucumber / barley water / fresh coriander (dhania) water / buttermilk

Dinner

Mixed veg. soup , salad & steamed vegetables

Before going to bed

Lemon water (lukewarm) with one-teaspoon honey

Avoid

Sweets, sugar, cold drinks, fried, fatty, spicy, starchy and sugar containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals.

FURTHER RECOMMENDATIONS

• Drink tons of water (of normal temperature)

• Eat small meals to maintain stable energy levels; this will also significantly reduce food cravings.

• Cut down on salt and salty foods to help reduce fluid retention.

• Wear a well fitting cotton bra if you suffer tense, painful breasts.

• Talk to your family about your PMS so they can have some understanding of the problem. Help them develop attitude to be supportive during this time.

• Make an effort to avoid extra stresses (mark your premenstrual time on the calendar so that you can avoid major activities).

• Adequate rest, relaxation & sleep is essential. A yoga class is ideal.

• Try to develop positive thinking & avoid excessive worry, anger, tension, jealousy and hurrying.

• Thorough overhauling of the whole system under expert guidance is very helpful.

YOGA AND PMS

The practice of regular Yogasanas, Pranayama, Mediation, Shavasana along with introspection and self-examination have their effects on physical, mental and emotional life. Yoga is beneficial in improving general health and helps relieve nervous tension, anxiety, blood circulation, maintaining muscle tone, weight control or reduction and flexibility, and increasing the levels of mood-regulating chemicals in the brain, decrease in fluid retention and increase in self-esteem.

While you are experiencing PMS, Shashankasana & a simple breathing exercise called Anulome Vilome can be performed at any time of the day to relax the muscles and nerves, which are under constant stress, strain and irritation. Both are helpful in regulating your hormones and balancing your system & state of mind.

SHASHANKASANA

1.This Asana is performed while sitting in Vajrasana. Keep back, neck and head in a straight line.

2. Sit with your legs folded behind in a manner similar to position occupied by Muslim friends while they sit for ‘Namaz’.

3. Take a deep breath and raise both the hands in one line with head up.

4. Now releasing breath and keeping the head steady in between the shoulders come down right up to the ground so that both the palms of the hands, the elbow and the forehead touch the ground.

5. Be sure that while bending down in this manner both the buttocks remain set between both the heels. They should not be raised.

6. As you go on bending forward, go on releasing the breath.

7. Breathe normally, when the head touches the ground.

8. Remain a witness of inhaling as well as exhaling of breath.

9. Stay in this position, as long as you are comfortable.

10. While you come up, breathe in.

NADI SHODHANA PRANAYAMA

Sit in a comfortable position steadily. Keep the palm of the right hand facing the face. Bend the first two fingers next to the thumb inside. Now put the right thumb on the right nostril and last two fingers of the same hand should be used to press the left nostril. Remember, for the practice of this Pranayama always start & finish the breathing from the left nostril.

TECHNIQUE

1. Breathe in through the left nostril slowly & deeply. Close the left nostril with the ring & little fingers and breathe out through the right nostril gently & deeply.

2. Breathe in through the right nostril. Close the right nostril with the thumb & breathe out through the left nostril.

3. This completes one round of Nadi Shodhana.

4. It can be done five to fifteen minutes according to the capacity of the body.

PLEASE NOTE

The above advice about Premenstrual Syndrome diet and eating habits is offered for general educational purposes only. If you suffer from severe PMS, please consult your physician for specific personal medical & dietary advice.

IN CASE OF ANY QUARRIES, CONTACT:

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

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Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into his discipline over two decades ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh.

She believes firmly that Yoga is a scientific process, which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has been successfully practicing these therapies and providing succour to several chronic and terminally ill patients.

At present, Dr. Rita Khanna is teaching Yoga in Secunderabad. She has been treating and curing various diseases and disorders through Yoga, Diet and Naturopathy and has been achieving tremendous satisfaction in disseminating this virtue.