Archive for the ‘Yoga for Medical Conditions’ Category

By Dr. Rita Khanna

Cervical Spondylosis means, loss of forward curvature (Lordosis) of the spine. The natural shape of the human neck is a backward curve. We rarely have the habit of working with keeping the head, neck, chest, and spinal column in one line. We habitually tend to keep our neck in a forward curve when we work, chat, watch television, or sleep. The fallout of this habit is Cervical Spondylosis. It is also related to wear and tear – due to one’s profession, faulty postures, using a thick pillow, the habit of reading or watching TV in a lying position, mental tension, a sedentary lifestyle, or lack of exercise.

The spine becomes straight, due to repeated pressure exerted on the spine. As a result of this, the internal structure of the disk gets deranged, resulting in the loss of the substance that cushions the disc. The movement of the neck shoulders and back becomes very difficult and painful. To cure this problem, one needs to keep in mind the curvature of the neck, and give it extension as often as possible. For that, Matsyasana is very much beneficial.

DESCRIPTION

The word, Matsya, means fish. This posture is dedicated to Matsya, the Fish and the incarnation of the Hindu God Vishnu, the source of maintainer of the Universe and of all things. It is related that once upon a time, the whole earth had become corrupt and was about to be overwhelmed by a Universal Flood. Lord Vishnu assumed the form of a fish to save the world from the Flood.

FULL STORY

There once lived a wise king named, Manu. One day, when Manu was bathing in the river, a little fish sought shelter in his cupped palms. “Save me, it said, “and some day I shall help you.” Amazed – Manu placed the fish in a pot of water. Overnight, the fish outgrew the pot. So, Manu placed it in a well. Very shortly, it grew too large to live in the well. Astonished, Manu placed this magic fish in a large lake, where it again became too large. Then, Manu led it the river Ganga. The fish continued to grow. Manu now realized that this fish could be none other than the great Lord Vishnu. Reverentially, he took it to the ocean. Pleased with Manu’s dedication and devotion, the fish confirmed that it was, indeed, a form of Lord Vishnu. It warned Manu of an approaching flood, which would drown the whole earth. It instructed him to build a ship and to load it with the eggs and the young of plants, insects, birds, mammals, and all other living creatures. Manu wisely followed the divine counsel and the world was saved.

DEFINITION

Matsyasana is a lying (supine) pose, and gives a backward stretch to the cervical, thoracic, and lumbar regions of the spine, and expands the chest fully. It is a counter posture of Sarvangasana. Those who are forbidden to perform Sarvangasana (the Shoulder stand), can perform this particular posture, especially those who are suffering from Cervical Spondylosis. For them, Matsyasana is boon. It can be performed by sitting in Padmasana, Vajrasana, or with the legs straight position. In all the three alternate poses of Matsyasana, the crown of the head will touch the ground. This posture fills the lungs with air and increases lung capacity, just as a fish fills its gills with air.

TECHNIQUE 1

• Sit in Padmasana pose.

• Slowly take the help of your elbows; lie down on your back completely.

• Place the hands down beside the head, fingers pointing towards the shoulders.

• Taking the help of your hands, inhale, lift the chest slightly, tilt the head backward, and place the top of the head on the ground.

• Deepen the arch, by lifting the chest and neck up.

• Catch hold of your big toes, with the index and middle fingers, making a ring with the thumb.

• Place the elbows on the floor; knees must be on the floor.

• Hold the position as long as it is comfortable and continue normal breathing.

• When done, release the toes; taking the help of your hands, straighten your head.

• With the support of your elbows, sit up in Padmasana. Then, lie down and relax in Shavasana.

TECHNIQUE 2

This variation is in Vajrasana position and follows the same technique as described above. Keep the knees touching each other in Vajrasana posture; the hands should be placed on the thighs.

TECHNIQUE 3

This simple variation of Matsyasana can be done by the young, as well as the elderly people, without any worry, and will give all the advantages of traditional Matsyasana.

• Lie on your back on the floor with your knees bent; feet on the floor.

• Inhale, lift your hips slightly off the floor, and put your hands under your tailbone, with your palms facing the floor – your thumbs touching each other.

• Then, rest your buttocks on the backs of your hands (don’t lift them off your hands as you perform this pose). Try to adjust your forearms, and elbows, under the spine properly.

• While pressing your forearms and elbows firmly against the floor, inhale, draw your head backward, and place the top of the head on the floor.

• Deepen the arch by lifting the chest up.

• Your weight should rest on your elbows. There should be a minimal amount of weight on your head.

• Breathe normally all the while, keeping your legs and lower torso relaxed.

• To come out of the pose, exhale, lift your head, and place it gently back down – then release the arms.

BEGINNERS TIP

• Sometimes, beginners strain their neck in this pose. If you feel any discomfort in your neck or throat, either lower your chest slightly toward the floor, or put a thickly folded blanket under the back of your head.

• People suffering from heart disease, hernia, any spinal problems, or pregnant women, should practice this Asana under the guidance of an expert.

BENEFITS

According to a traditional text, Matsyasana is considered as the destroyer of all diseases.

• Blood circulation is increased as your cervical, thoracic, and lumber regions are stretched. Your back muscles are also strengthened. It is beneficial to those suffering from cervical spondylosis, neck pain, and stiffness.

• The Asana does wonders for your respiratory system; when you assume this position, your chest is stretched open and your bronchial tubes are widened to promote easier breathing. In time, your rib cage will expand, and this will also encourage you to breathe more deeply. It is good for asthma and bronchitis.

• The name of the posture derives from the fact that – if you adopt the position in water, you will float quite easily.

• This is helpful for swimmers who can then hold their breath under water for longer periods.

• Pressure on the neck also works on the thyroid gland and the parathyroid gland (which regulates the level of calcium in the body). Metabolism balances and immune system is boosted.

• Most of abdominal and stomach problems are also corrected as your intestines and abdominal muscles are stretched and toned. It is good in constipation and for bleeding piles.

• The pressure on your neck stimulates the energy centre that regulates the voice – thus improving voice quality.

• It tones the nervous system, the pelvic organs, and the nerves connected with sexual functions. It also helps prevent and remove disorders of the reproductive system.

Om Shanti

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).

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 through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Dr. Rita Khanna

INTRODUCTION

Varisara Dhauti is also known as Shankha Prakshalana. It is a very strong purification technique, as it cleans the complete elementary canal (from the mouth to the anus). Shank means shell, and Prakshalana means cleansing. Shells have a lot of curves, the same way our intestines have. Try to pour water into a shell. To have the water in the last curve, we have to rotate the shell. We use the same technique in the practice of Shankh Prakshalana Kriya, but instead of rotations, it is comprised of drinking lukewarm saline water and then performing the sequence of specially-designed Asanas – until the intestines have been completely washed (clear liquid comes out from the anal opening in the end). After this exercise, you have to rest the whole day. For that day, you should only have a special diet called Khichdi and Ukada (Herbal Liquid). This lubricating food replaces the natural lubrication of your insides, which has been washed out by the saline solution. This technique is practiced in the morning on an empty stomach. It is necessary that the very first process of Shankha-Prakshalana should be carried out only under an adept and experienced Yogacharya.

ANATOMY OF SHANKHA PRAKSHALANA

There are 5 valves in our food passage. They are oesophageal, pyloric, ileocecal, colon, and anus. The complexity of the GIT (Gastrointestinal tract), and its sensitivity to day-to- day tensions, are common causes to restrict the flow in the system. They lose their natural function and become inefficient; gradually, the system starts to pack up. This causes auto-toxemia, a state where the body’s own wastes begin to poison it. Poor food, sedentary lifestyles, late eating hours, habitual snacking, and dehydration, are also common reasons why the digestive system becomes inefficient at assimilating and eliminating, thus causing stomach ailments. Shankha Prakshalana practice reconditions the function of the valves and eliminates all types of toxins out of the bloodstream.

REQUISITES FOR SHANKHA PRAKSHALANA

One Yoga mat, one towel (normal size), soap cake for washing hands, wear loose clothes and have one extra pair of clothes available, one steel glass, one steel Thali (Plate), with a rim (kinnari/sides), one tablespoon for eating khichdi, and a Neti pot.

MENTAL PREPRATION

• The successful completion of the technique strongly depends on preparation. Great care must be taken in choosing a day for the event, which is not too cold and not too hot. Very cloudy, windy, or rainy weather is to be avoided. The best time to practice is at the changeover of seasons.

• The best time to commence is soon after sunrise, when the air is fresh and clean and the mind and body are relaxed.

• The best place to practice Shankha-Prakshalana is in the garden or in an open area, where there is plenty of fresh air. Make sure that adequate toilet facilities are nearby.

• The practice is best undertaken with a group of friendly people. The atmosphere should be relaxed and lighthearted, with no apprehension concerning the practice, as this can create tension and prevent free bowel movement.

• One should take light food the previous day and also, quite early in the evening. Liquids may be taken, if one feels so. Nothing should be taken in the morning of the Kriya. If one does not get automatic natural call without morning tea, then tea may be taken. If required, you can make the treatment significantly easier by having an enema right before the Shankha Prakshalana.

OTHER PREPRATIONS

Boil 3 liters of water, with 3 tablespoon of rock salt, and big cardamom. Stir them. This water is for one person.

Salt is used for Shankha Prakshalana because of its reaction in the stomach when it mixes with acids and enzymes. It creates a more dilute and less potent solution. Salt is a very efficient means to dissolve mucus and clean the intestinal linings. In small quantities, it has a soothing effect on inflamed linings and also has a mild relationship with the liver.

TECHNIQUE FOR SHANKHA PRAKSHALANA

First Round

• Drink two glasses of warm, salty water – as quickly as possible. If it is difficult to drink two glasses in the beginning, start with one glass of water. It may be due to excess gas in the body. When you feel alright, drink 2 glasses of water.

• Perform a series of five specific Asanas dynamically, eight times each, in the correct sequence – i.e., Tadasana, Tiryaka Tadasana, Kati Chakrasana, Tiryaka Bhujangasana, and Udarakarshanasana.

• After completing the round, go to the toilet and empty yourself. If there has been no movement, do not worry – come out – but do not use force to produce a bowel movement. This completes one round. Then start the second round.

Second and Rest of the Rounds

All the rounds are the same as the first. One may have to go to the toilet 7 to 8 times. The speed, at which one completes the practice, should not be compared with that of others.

• Spend as little time in the toilet as possible; a minute or so is enough. The aim is to build up the internal cleansing pressure. At first, solid stool will be evacuated, followed by a mixture of stool and water. As the practice progresses, more water and less solid stool, will be excreted. Eventually, cloudy yellow water and, finally, almost clear water, will be evacuated.

• It takes a few hours for the completion of Shankha Prakshalana Kriya, and the salted water cannot remain warm so long. Therefore, the water should either be warmed at intervals, or hot water added, so that warmth is maintained while drinking.

• In between the Asanas, if you feel like going to the toilet, do not ignore this feeling; but go and sit on the toilet. You should then return and complete the round before finishing off.

Note:

After Shankha Prakshalana, Kunjal and Jal Neti processes are a must. For Kunjal, drink 5-6 glasses of plain water quickly – then throw it up like a fountain from the mouth. Then, do Jal Neti.

FIVE SPECIAL ASANAS

The five Asanas, which form the core of the practice, are related directly to the 5 alimentary valves. They help to stretch, massage, and relax all parts of the alimentary canal and enhance the cleansing process.

TADASANA (THE STRETCH POSE)

• Stand straight, with feet about 10 cms apart, arms by the sides.

• Breathe in deeply, and raise both hands on the sides of the head, in an upward direction.

• Interlock your fingers – palms facing towards the sky.

• Exhale; place the hands on top of the head.

• Inhale – stretch the arms up over the head and slowly rise up on your toes, stretching and lengthening the abdominal area.

• Hold the position for a few seconds.

• Exhale – bring the heels down on the floor and hands on top of the head.

• This is one round.

• Repeat 8 times. All 8 rounds should take no more than about 40 – 60 seconds.

• Tadasana acts mainly on the stomach and stretches the colon.

TIRYAKA TADASANA (SIDE BENDING STRETCH POSE)

• Stand straight with feet about two feet apart.

• Breathe in deeply, and raise both hands on the sides of the head, in upward direction.

• Interlock your fingers – palms are facing towards the sky.

• Inhale, extend the spine.

• While exhaling, bend the body to the right, from the waist.

• Hold the position for a few seconds.

• Inhale – and slowly come back to the upright position.

• Similarly, repeat the process on the left side.

• This is one round.

• Repeat total 8 times (each side 4 times). All 8 rounds should take no more than 60 seconds.

• Tiryaka Tadasana acts on the small intestine and colon.

KATI CHAKRASANA (WAIST ROTATING POSE)

• Stand straight, with feet about two feet apart, and arms by the sides.

• Make a fist with the right hand, thumb inside; place it in the center of the lower back – press it nicely.

• Inhale – bring the left hand on the right shoulder.

• Exhale, as you twist the upper body to the right side and turn your head fully to your right, to look behind towards the left heel.

• Keep the feet firmly on the ground, while twisting.

• Hold the position for a few seconds.

• Inhale and return to the starting position.

• Similarly, repeat the process on the left side.

• Inhale and return to the starting position.

• This is one round.

• Repeat total 8 times (each side 4 times). All 8 rounds should take no more than 30 seconds.

• Kati Chakrasana massages the small intestine.

ASHVA SANCHALANA MUDRA (TIRYAKA BHUJANGASANA)

• Lie with forehead down on the stomach, feet about half a meter apart; heels should be on top, and toes are curled under – hands directly under the chest.

• Now inhale, and raise the head forward.

• Exhale – twist the head and upper portion of the body to the right shoulder, and look over the shoulder at the left heel.

• Try to feel a diagonal stretch of the abdomen.

• Relax the back and keep the navel as close to the floor as possible.

• Stay in the final position for a few seconds.

• Inhale – bring the face forward again.

• Exhale – twist to the other side, without coming back to the floor.

• Inhale and return to the center, and exhale as you lower the body to the floor.

• This is one round.

• Repeat total 8 times (each side 4 times). All 8 rounds should take no more than 60 seconds.

UDARAKARSHAN KRIYA (THE ABDOMINAL MASSAGE POSE)

• Sit in squatting position, with feet apart and hands on the knees.

• Inhale – bring the right knee to the floor near the left foot, pressing the stomach with the left thigh.

• While doing so, push the left knee towards the right.

• Exhale – turn the head towards the left side, and look over the shoulder.

• Stay in the final position for a few seconds.

• Inhale and come back to the starting position.

• Similarly, repeat on the right side.

• Inhale and come back to the starting position.

• This is one round.

• Repeat total 8 times (each side 4 times). All 8 rounds should take no more than 60 seconds.

• Tiryaka Bhujangasana and Udarakarshan Asana squeeze and massage the Caecum, sigmoid colon, and rectum, and also stimulate the Rectosphincteric reflex or the urge to defecate.

BEFORE UNDERTAKING THE KRIYA

• Before undertaking Shankh Prakshalanlearn Kriya, practice five asanas regularly, for at least one week, so that during Prakshalana, the Asanas are exercised conveniently with ease. Each asana should be done with thorough understanding of its importance for Shankha Prakshalana.

• Learn Jal Neti and Kunjal Kriya. Three days before undertaking Shankh Prakshalan, Kunjal and Jala Neti Kriya should be practiced every morning before breakfast. This practice helps in drinking enough water during Prakshalana and there will not be any vomiting sensation.

• Think positive while doing Shankha Prakshalana Kriya. One may do this after the morning bath and with a happy frame of mind.

RELAXATION FOR 50 MINUTES

• Once all these Kriyas have been performed, then complete rest is essential for fifty minutes. One should not move about. Lie down in Shavasana, but do not sleep, as a headache or cold may result. Try to maintain silence. It is very essential to keep warm during this resting period. During this time, the whole digestive system is given a chance to revitalize itself. Passing urine, at this time, is perfectly normal.

AFTER THE RELAXATION

• Exactly fifty minutes after completing the practice of Shankha-Prakshalana, a salt-less liquid mixture of cooked rice, moong dal, ghee (khichdi), and Ukada (Herbal Liquid), must be taken. The rhythm of the body has been temporarily disturbed; however, fifty minutes after completion of the practice, the digestive organs resume their functions.

Ukada (Herbal liquid)

Fig-2pcs, Apricots (Zardalu)-2pcs, Black big grapes-4pcs, Black big grapes-4pcs, Dried Berries-4pcs, Small cardamom-4pcs, Black Pepper- 4pcs, Thick quality Variali (Fennel)- 50gms, Ginger Fresh-30gms, Tulsi leaves-25 no., Lemon-1pc, Honey-2Tb.Spoon.

Method

Boil the first 10 items in 6 glasses of water, until it comes to 1 glass of water. Then sieve the mixture and drink, after adding honey and lemon juice, as per taste.

Khichdi For one person

Moong Dal, without Shell100 Gms, Khichdi Rice 50gm, Pure Ghee 150 gms.

These three components of Khichdi are helpful in the restoration of correct digestive function. The pure ghee, or clarified butter, is necessary to coat the intestinal wall, until the body produces a new lining. The rice provides a simple, easily digestible packing material, in the form of carbohydrate, and creates mucus, which also protects the inner lining of the alimentary canal. The lentils supplement the diet, by giving the body an easily digestible source of protein, and make for an all round nutritious meal.

Method

Boil Moong Dal (Pulses) and rice together, until soft. Make watery Khichdi, without adding salt. When done, then add ghee. Take care, that while making it, it does not burn.

A sufficient quantity of Khichdi must be eaten to reline the intestines and keep the walls of the gut stretched; otherwise, they may cramp, due to the absence of the bulk, to which they are accustomed. This bulk, not only maintains the tone, but also aids the intestines to resume peristalsis. It is also important – in order to prevent indigestion, diarrhea, and constipation. Remember! Do not drink any fluid before having the first meal.

FURTHER RELAXATION

• Having eaten Khichdi, and taken Ukada, further rest should be taken for the remainder of the day, and also the following day. However, it is important not to sleep for at least three to four hours after the initial meal. Sleep, during this period, may lead to physical lethargy and headache.

• In the evening, one should eat only diluted Khichdi, but without ghee or oil. There should be gap within seven hours between these two meals. The stomach must be filled to capacity at both meals, even if there is no feeling of hunger.

• During this period, it is advisable to keep silence and avoid physical or mental work. One should not use a fan, air conditioner, or TV. One should not eat, drink, or have sex. If thirsty, one can take lukewarm water, only, with lemon juice and honey.

BENEFITS OF SHANKHA PRAKSHALANA

• Physically, Shankha Prakshalan Kriya alleviates digestive problems, such as indigestion, gas, acidity, and constipation. It generally tones the liver and other digestive organs and glands. It has been used in the cure of diabetes mellitus, hypoglycemia, obesity, high blood cholesterol, and high lipid levels. It strengthens the immune system, alleviating allergies and immunological problems. It helps relieve the symptoms of arthritis and chronic inflammatory diseases. Excessive mucus is reduced – relieving asthma, chronic colds, and sinusitis. It purifies the blood, and alleviates skin problems, such as pimples, boils, and eczema.

• The practice of Shankha Prakshalan Kriya has been a panacea for Diabetic patients. Normally, one can do this Kriya twice a year, but for diabetic patients, it can be done 4-6 times in a year – under the guidance of an expert Guru. They should do Kunjal Kriya, every day, in the morning.

• Pranically, Shankha-Prakshalana recharges the entire Pranic body, removes blockages from the Nadis and purifies all the Chakras. The harmony of the five Pranas is restored and the energy level is raised. It prepares the way for higher states of consciousness. Any Sadhana performed after this cleansing practice gives manifold results.

THOSE, WHO SHOULD NOT PERFORM -

One, who has high/low B.P., an ulcer, epilepsy, puss in the ear, knee, ankle, calf pain (extreme), or gone through surgery. Ladies, during pregnancy, or periods, should not attempt. Heart patients, persons with kidney or gallbladder stones, or having weak kidneys, hernia, and gastritis ulcers, should also avoid. Not advised for persons with mental disorders, and children under the age of 15.

FOOD RESTRICTIONS

• For at least one week after the practice, all chemically-processed, synthetic, pungent, spicy, acidic, rich, and non-vegetarian foods must be strictly avoided. No pickles, sweets, chocolates, ice cream, or soft drinks should be taken.

• Milk, buttermilk, yogurt, and all fruits; especially acidic fruits, such as lemons, grapefruit, oranges, or pineapples are restricted.

• Cigarettes, tea, coffee; betel nut preparations, such as pan, and any other type of intoxicant, or drug, should also not be taken.

DIET

The diet should be as pure and simple as possible. It includes foods, such as rice, wheat, wheat bread, vegetables with low acidic content, nuts, lentils, soya beans, and other pulses. After Shankha Prakshalana, the digestive system is very vulnerable and extra care should be taken to protect the body. Those, who are unable to follow these restrictions, should not practice Shankha Prakshalana.

This practice should only be attempted in a Yoga Ashram or Yoga center under expert guidance. All guidelines, and restrictions, must be followed strictly to avoid experiencing harmful side effects.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485 Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Website: www.yogashaastra.in

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

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 through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Rachel Ulbig

Yoga is a science that has been practiced for over five thousand years. Yoga is aimed at uniting the mind, body and the spirit. Currently over eleven million Americans enjoy Yoga’s health benefits. Yoga has been proven to help a person’s everyday health benefits, their respiratory system, circulatory system and muscular system which can make for an over all well balanced person.

People practice Yoga to improve flexibility, strength, posture, breathing, stress levels and their moods. Some people think that to practice Yoga you have to be flexible like a gymnast and that they are too old or unfit to ever practice Yoga. Yoga simply improves an individual’s flexibility with series of poses called Asanas which work safely by stretching your muscles. When a muscle stretches it releases the lactic acid that builds up with muscle use and that causes stiffness, tension, pain and fatigue. Yoga also helps increase the range of motion in the joints which will increase lubrication in the joints and make you have a sense of ease and fluidity throughout the body. Yoga not only stretches your muscles but also the soft tissues of the body which include ligaments, tendons and the fascia sheath that surrounds the muscle. In one study, practitioners saw a thirty five percent improvement in their flexibility after a short eight weeks of Yoga.

Strength is also a main reason people choose to practice Yoga. All different styles of Yoga help to build muscle tone in many different ways. Downward Dog and Plank are two poses that help a person build upper body strength which becomes very crucial as people age. The standing poses help build lower body strength and poses such as Upward Dog and Chair help strengthen the lower back which in turn helps protect the organs even more. When the Asanas are practiced correctly almost all help build core strength within the deep abdominal muscles. Strong abdominal muscles are the fundamentals for great posture. Yoga increases body awareness and with the heightened awareness you are more quick to correct slouching or slumping. Breathing is a part of your everyday life that you might not think about too much considering it comes naturally, but most Americans are chest breathers and do not use the full capacity of their lungs. With the deep and mindful breathing that yoga involves the lung capacity improves which improves sports performance and endurance.

Deepening and lengthening your breath stimulates the relaxation response which helps the fight-or-flight adrenaline boost of the stress response. Most people feel less stressed and more relaxed even after their first class. Yoga’s anti stress benefits are actually biochemical responses. With yoga there is a decrease in catecholamine which are the hormones produced by the adrenal glands in response to stress. Yoga may also lower levels of hormone neurotransmitters – dopamine, norephinephrine, and epinephrine which will create a feeling of calm. Students leave the studio feeling happier and more content which may be a result from yoga’s boosting oxygen levels to the brain. Potential benefits of yoga are still being scientifically studied, such as whether yoga can slow the aging process, increase a person’s sense of self-acceptance or improve energy. Yoga is a natural way to cure what ales you and a great way to help prevent illness such as the common cold.

One way to relax the mind and body in Yoga is through breathing which is also known as Pranayama. Breathing is a necessity in everyday life but people who develop a healthy breathing habit are said to look better, get to finish more activity and have fun, and live longer lives than others. Healthy conscious breathing reduces physical and mental fatigue, chest pains, and the risk of a heart attack. Pranyama is performed by breathing in and out only through the nose which is more beneficial than breathing through the mouth because it gives you the ability to control how much air you take in and also cleanses the air as you inhale. The common cold is a miserable time that can last anywhere from two to fourteen days. Although, yoga can not prevent the common cold it plays an important role in strengthening a person’s immune system which in turn a strong immune system will have a better chance at keeping the cold virus far away. Yoga is not all about exercising but also focuses on making a person better rounded in life by promoting a person to get enough sleep, eat healthy food, drink plenty of liquid and not use tobacco. Mild exercise such as yoga can also contribute to make the body filter out the toxins. By filtering the toxins from your body it will help you have a positive outlook in life and make it easier to relax your mind and body which will help you manage emotional and psychological stress and lessen your vulnerability to the Cold virus. As we breathe in we supply the blood with oxygen which then circulates through out the entire body giving energy and nutrients to all of the muscles.

By practicing long deep breaths, conscious relaxation, and concentration you decrease the level of stress hormones and cortisol in the blood. Asanas can also enhance the circulation of blood and body fluids in the different body parts of the body to maintain the normal functioning of the immune system which will allow the body to heal by itself. If blood flow to the organs is well kept up then we could avoid many disorders in the body. Standing poses stretch and tone the lateral wall of the heart so that there is a healthy blood flow on the walls. Inverted poses help out the lymphatic system of the legs and muscles that help in pumping the blood upward by getting rest in this position. Inverted poses also help avoid tissue degeneration because it allows proper circulation of blood in the brain. Horizontal poses help to reduce blood pressure since the heart and lungs are rested, rejuvenated and well ventilated. Bending poses can improve blood supply to the myocardium and will help tone up the cardiac muscle. A proper sequence of yoga exercises will definitely help in preventing serious complications due to restricted blood flow in the body instead of taking a lot of medications.

Hypertension which is also known as high blood pressure refers to the amount of pressure in your arteries. Hypertension has no specific symptoms and is known as the silent killer. If hypertension is not detected at and early stage it could lead to arterial cardiac and renal damage. To manage hypertension you have to manage your lifestyle and a yoga lifestyle helps treat and prevent hypertension through mind and body activities. Yoga poses may help manage Hypertension but please seek doctor’s advice before starting any Yoga practices. Coronary Artery Disease (CAD) is the most common form of heart disease. Heart disease is the number one killer in the United States especially among people over the age of sixty. Most cases of CAD happen so gradually that it shows no symptoms and it usually results in death. CAD is caused by the buildup of cholesterol in the inside layers of the arteries which will slow down blood flow and the muscles will not get enough blood. Plaque also weakens the arterial wall which may lead to cracking and the formation of blood clots. Yoga improves body’s strength and flexibility which may help control blood pressure, respiration, and heart and metabolic rates. A change to the Yoga Lifestyle which includes vegetarian diet and no tobacco makes the progression of CAD slower or can make CAD patients recover much faster. Yoga also helps with stress and anxiety which are also common causes of CAD. To keep your heart in good shape and your stress under control we have to focus on the two hundred and six bones that make up our skeletal system.

The skeleton protects the softer parts of the body such as the muscles and organs. The skeleton also enables us to move, it produces blood cells in the bone marrow, acts as a store for many minerals that the body needs such as calcium and phosphorus, and gives the body its shape. Bones that make up the skeleton are living tissues that continue to grow and reshape themselves to the strains that are placed upon them. Yoga helps improve health and bring energy to the body and mind that in turn helps free all the body’s different joints which opens them up to relieve pressure on the protective cartilage and restore correct alignment of the bones. Inflammation or swelling of the joints is called Arthritis. Arthritis is from deterioration of soft tissues that cover and protect the joints. With the deterioration of the tissue the bones begin to run against each other which can cause pain. One of the causes of Arthritis is the excess of uric acid that gets deposited in the joints. Uric acid levels are higher for people who consume too much meat or alcohol.

Yoga poses can help strengthen joints which is crucial in preventing and dealing with arthritis. The spinal column is one of the most vital parts of our body because it supports the trunk and is responsible for all our posture and movements. Most people will experience back pain at some point in their lives and for some of these people this pain develops into degenerative spinal disorders. Back injuries are the number one cause of work related disability in the United States affecting both men and women of all ages. The most common back injuries are strains and sprains which are usually caused by too much stretching of the back, abrupt change in direction and colliding with another person which usually happens in sports. Some more serious back injuries include herniated disc which will cause numbness or tingling sensation in the legs and feet and muscle spasm or cramping. Osteoporosis is a back ailment that can happen without any symptoms. Osteoporosis is a result of decreased bone mass and can be due to a poor diet, smoking, excessive alcohol, lack of exercise or even hereditary. Scoliosis affects millions of people worldwide and it is an abnormal lateral curvature of the spinal column and although exercise can not stop Scoliosis alone it can help in promoting overall health and well being. The most common treatments for back pain are medication, exercise and a change in lifestyle. Physical activity such as Asanas can help strengthen and tone back muscles and the skeletal system which make your back more flexible and can alleviate pain and improve your posture.

Living a Yoga lifestyle and practicing Asanas daily have been proven to help a person better their health and to be ready for everyday obstacles in a person’s life. The above information is a brief description of how yoga can help with health benefits and everyday life such as stress, mood, body strength, flexibility, posture, and breathing. Also, briefly describes Yoga’s benefits on the Circulatory System and high blood pressure, the Respiratory System and the common cold, and the Muscles and Skeletal System and how it helps with Arthritis and Back Injuries. Yoga is not just another sport, it is a lifestyle and when you take Yoga’s lifestyle you will find all of the benefits that it has on your health as well as your everyday life.

Rachel Ulbig will soon be a Yoga teacher. She will be teaching in the Friendswood, Texas area.

By Paul Jerard, E-RYT 500

If a student is seeking Yoga instruction for an ailment – where is she or he to go? Yoga instruction comes in many varieties. Some schools focus on fitness, heat, children, moms, gentle classes, seniors, spiritual growth, and the therapeutic application of Yoga. When you combine the differences, in emphasis between styles and teacher personalities, the possibilities are endless.

Some schools have a mix of these objectives within the same classes. Therefore, not all Yoga teachers are equal when a student is in need of special care. For example: An adult student, with high blood pressure, would be wise to avoid “extreme” fitness-oriented Yoga classes.

Who are the “care givers” of Yoga? When considering the definition of a care giver, we may think about a person who attends to the needs of students. Yet, this could also mean those who address the special needs of the elderly or dependent adult Yoga students. There are care givers who specialize in the needs of children, as well.

At this time, disabilities are still being classified and some care givers are specialists. For instance: Some care givers may specialize in helping people with Parkinson’s disease, physical rehabilitation, and working with special children.

Where there is a disability, there is a need for those who mindfully give care.  Initially, those who teach Yoga to students with special needs, must have a deep sense of compassion. The next step to becoming a care giver is specialized training. It is true that innovation is useful, but it should be based upon strong foundational training.

Practical therapeutic applications of Yoga, anatomy, physiology, and kinesiology are solid aspects of foundational training for teachers who desire to meet the needs of special students. This may require additional specialized training on the part of Yoga teachers.

At times, there is too much focus on the body – when we consider Yoga as a form of therapy. It should be noted that meditation is an extremely valuable tool for calming and training the mind. Meditation is a good practice for stress relief. Meditation is also good for finding solutions to problems without worrying.

Chronic stress is often overwhelming, and it can cause serious problems such as: ulcers, high blood pressure, narrowing of the arteries, and elevated cholesterol levels. This is just a short list. The multitude of problems chronic stress can cause is worthy of a book. We cannot live without stress, but therapeutic forms of Yoga can teach our students to manage it.

© Copyright 2009 – Paul Jerard / Aura Publications

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Written By Dr. Rita Khanna

The word obesity is derived from a Latin word “Obesus,” which means to eat. It is a nutritional condition of the body characterized by over accumulation of fat under the skin and around certain internal organs. Obesity is like constipation. Just as waste accumulates in the gut, matter which should have been thrown out of the body, tends to gather in the form of fat on the various organs. With skin being stretchable, fat accumulates, in layers upon layers, under the epidermis.

PROBLEMS

Main problems are hypertension, coronary heart diseases, diabetes, and reduced pulmonary functions – all resulting in lower life expectancy. Because of the extra fat, the heart does not get a supply of blood, in enough quantity, which is a root cause of many diseases.

CAUSES

Over eating, irregular eating habits, intake of fatty, sugary and starchy foods, a luxurious, inactive or sedentary life, and disturbances of some of the endocrine glands, like the thyroid, pituitary and the sex glands, contribute to obesity. Genetic susceptibility, and in some cases, psychiatric illness, excess liquor consumption; particularly beer, digestive disorders and problems, in the nervous system, are some other factors. Ladies tend to put on excess weight after child delivery.

HOW OVER WEIGHT DEVELOPS

Over weight develops when we consume more calories than we burn. The modern lifestyle leads to the excessive rise in obesity rates. The individual is either working or feeding himself the fatty, nourishing, and high calorie food day and night. In such cases, the body gets more food than it needs for its balanced growth. As a result, over weight has to develop; and in most cases, it takes the form of obesity. In India, there are traditions of over feeding a guest because he is always treated like a God. Even if we consume fifty calories of extra food daily, we can easily end up weighing four pounds more in a year.

ROUTINE OF A MODERN MAN

He gets up in the morning, has bed tea, shaves, washes up, dresses up, has sumptuous breakfast, comes down in elevator, gets into his car, rides to his office building, takes the elevator upstairs, sits in his chair for office work, goes downstairs in an elevator to a restaurant in the same building, has delicacies for lunch, comes back to his office and sits there till the closing time, then takes his car and returns home. At home, during the evening, he watches television while drinking beer or some drinks. Then he has dinner of choicest food and plenty of drinks. Without waiting for even an hour, he retires to bed and goes to sleep. Again, he repeats the same routine the next day and this continues. This routine is for five days. During the weekends, he sleeps more, eats more, and, again, also all the wrong food.

LONG TERM MAINTENANCE OF WEIGHT

By a combination of sensible diet and regular exercise, one can reduce weight reasonably well. One should know what should be eaten and what not. Just watch your food before eating. Is this food going to give you nutrition or just the taste? For example, if it is coke or juices – both are available to you – then you have only one at that time. If you want to take care of yourself, then you will have juice, only. Count the calories in the food you take in. Similarly calculate the calories you burn through your activities. Note your progress – draw a graph with your initial weight as a base to show your progress. Check your weight once in 3 days and record. Do not expect a miracle; start losing it gradually and in the long run. Maintenance of weight has to be done throughout the life.

YOGIC MANAGEMENT PROGRAM

ASANAS

Trikon, Suryanamaskar, Shirsh, Sarvang, Matsya, Hala, Paschimottan, Bhujang, Dhanur, Chakra, Ardha-matsyendra, Yoga-mudra, Mayur & Shavasnas. Vajrasana – before meals 5 minutes, after meals 10 minutes.

WHY

Many a times, the glands are sluggish in our body. These sluggish glands are stimulated by Yogasanas, to increase their hormonal secretions; especially the thyroid gland plays an important role in our weight because it affects body metabolism. It is not necessary to put in a lot of labor in the practice of Asanas. We should know that on all muscles and glands – we should work on more. In Asanas, like the Sarvanga and Matsya, the thyroid gland is stimulated. The practice of Bhujangasana reduces hunger and the practice of Suryanamaskara tones up the whole body. Regular practice of Vajarasana increases the stability of mind and improves digestion.

PRANAYAMA

Kapalbhati, Bhasrika, Shitali, Sitkari and Anulom vilom.

WHY

Kapalbhati and Bhasrika increases the respiration rate, thus causing the burning of fats and toxins that have accumulated into the body. The practice of Shitali and Sitkari control hunger, thirst, and sleep. Anulom vilom Pranayama brings balance in the systems, in terms of physical and mental functions.

YOGA NIDRA

Yoga Nidra 30 minutes – any time of the day.

WHY

It improves concentration and willpower and reduces anxiety and tends to reduce anxious eating. For a better result, picture yourself as slim, everyday, during Yoganidra.

NOTE

People with medical conditions should do all these under the guidance of a qualified and experienced Yoga expert.

DIET

Having the right food, in right quantity, at the right time, will nourish the body and mind, as well as the soul.

AVOID

Banana, spota, mangoes, sweets and sugar, cold drinks, fried, fatty, spicy, starchy and sugar, containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals. Stop addictions – such as smoking, drinking alcohol, or any other drugs.

ADOPT

Low fat meal, with fiber rich vegetables and fruits, should be taken. The fruits recommended are oranges, pineapples, raspberry, apple, pears, papaya, musk melon, and melon. The vegetables should be green of all types, cucumber, gourds, etc. Tuberous should be avoided. Tomatoes and carrots can be taken.

DIETARY GUIDELINES

• Take a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up.

• Before breakfast, have munacca (10 no.) and figs (2 no.), soaked in water overnight in a glass container, after being cleaned thoroughly. The water in which they are soaked should also be drunk. Chew well.

• For breakfast, seasonal fruits / Fruit Juice / butter milk /1 glass of soya milk + 1 sandwich

• Before lunch, salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage).

• For lunch, one should take 2 chapattis of wheat flour with extra bran, seasonal vegetables, and buttermilk of skimmed milk / dalia (broken wheat) / khichadi.

• Evening, fresh fruit / Vegetable juice

• Dinner, (7.00pm) 1-cup soup + steamed vegetables / salad / fruit

• Before going to bed, take ½ glass of warm water.

FURTHER RECOMMENDATIONS

• Step-by-step – eliminate all those things which tend to make you put on weight.

• Drink water as much as possible, during whole day, other than at mealtime. We can have soup and buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken.

• Do not take meals, unless the previously taken food is digested. One should give a gap of a minimum of 3 hours between breakfast and lunch – and 6 hours between lunch and dinner. In between, one can have lots of warm water, thin buttermilk, salads, and fruit. One should have an early and light dinner. Usually, the common vegetarian diet gets digested within 4 to 6 hours.

• Eat food consciously, peacefully, and without speaking. Chew the food properly. Each morsel of food should be masticated so much that it should be properly mixed with digestive enzymes in the mouth in the form of a paste. Avoid eating while reading or watching TV.

• The evening meals should be taken before 7 PM / at least two hours before going to bed. It is good for health to observe fast once a week

• The method about consumption of food is that one should fill the stomach half full with food. One fourth should be left empty for water, and the last one fourth should be kept vacant for allowing gas formation.

CONCLUSION

Lifestyle changes are hard to make, but if you want to succeed, you need to make and break some habits. Through Yoga abhyasa, one goes on increasing consciousness in life, which lies within you as knowledge of self or awareness of the self and is capable of explaining to you as to what is conducive to your well being. Make a firm resolve today, right now, to reduce obesity. If your effort is honest, you will invariably attain desired results.

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

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 through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Written By Dr. Rita Khanna

Knee pain is a nagging malady, which can immobilize a person – thus making one helpless. Knee pain may vary from mild to severe, depending on the cause of the pain. Severe knee pain can be debilitating, as flexibility of the knees is vital to our mobility. The knees work almost like shock absorbers and along with the surrounding muscles; it has to sustain and support your weight.

Yoga is one of the best ways to deal with chronic knee pain. Practiced with care, Yoga postures can contribute to the long-term health of your knees, by strengthening your quadriceps, opening your stiff hips, and teaching your body improved alignment and movement patterns that transfer into your everyday activities.

OUR KNEE

The knee is made up of four bones. The femur (the thighbone) is the large bone in your thigh and is attached by ligaments and a capsule to your tibia (the shinbone). Just below, and next to the tibia, is the fibula, which runs parallel to the tibia in the leg. The patella (the kneecap) rides on the knee joint as the knee bends. A membrane called a synovial sac protects the joint and secretes the synovial fluid, which acts as a lubricant and provides nourishment to the articular cartilage & lines the joint. Other tissues that make up the knee joint include cartilage, muscles, tendons, and ligaments.

Two crescent-shaped pads of cartilage, each called a meniscus, sit between the shinbone and the thighbone, and act as cushions between the bones and shock absorbers during movement. It helps to protect the joint and allows the bones to slide freely on each other. Two sets of ligaments—the cruciates and the collaterals—strap all four bones in place. The cruciates crisscross below the kneecap; the collaterals run alongside the outside of the kneecap. The leg’s substantial muscles help these ligaments keep the bones properly aligned. To function well, a person needs to have strong and flexible muscles. In addition, the meniscal cartilage, articular cartilage, and ligaments must be smooth and strong.

YOGA & KNEE PAIN

Yoga is excellent for increasing strength and flexibility in knees. It improves circulation in the joints and flushes out toxins and other wastes. The improved circulation also implies improved nourishment for the surrounding joints and ligaments. As with any other discipline, it is necessary for you to consult a skilled and qualified practitioner before attempting any practice. Following are very simple exercises that can be very helpful for rejuvenating knee joints.

PULLING UP KNEE CAPS IN SITTING POSTION

Sit with legs outstretched, place the palms on the floor, just behind the buttocks – the back, neck, and head should be straight; straighten the elbows, lean back slightly – taking the support of the arms. Pull up your kneecaps by squeezing your thigh muscles gently. Relax. Do 10 times with the breath. Repeat it many times in a day. This helps support your knees.

VARIATIONS IN STANDING POSITIONS

• Stand tall, move your feet close enough to hold a ball or thick book between your thighs. Arms straight at your sides and shoulders relaxed. Squeeze your thighs gently, without locking your knees. Hold it for some time. Repeat 10 times.

• Stand tall, turn your heels in and keep them together. Notice that this engages your thigh muscles, causing your kneecaps to rise. Repeat 10 times.

• Same as above, now instead of heals – bring the toes in and keep them together. Repeat 10 times.

KNEE ROTATION

Sit with legs outstretched, bend the right knee and place the right arm under the right thigh; hold the right wrist with the left hand. Inhale, raise your right leg up to an angle of 90 degrees, and rotate your lower leg from the knee to ankle in a large circular movement; exhale on the downward moment. Try to straighten the leg at the top of the upward movement. The upper leg and trunk should be completely still. Repeat 10 times clockwise,10 times counter-clockwise. Repeat this process with the left leg.

CYCLING

Lie on your back with the legs outstretched, inhale, bend the right leg at the knee, and bring it to the chest, then raise & straighten the leg upward toward the ceiling completely. Exhale and lower the straight leg in a forward position. Do not keep it on the floor. Bend the knee and bring it back to the chest to complete the cycle. Repeat 10 times clockwise, 0 times counter-clockwise. Repeat this process with the left leg.

 RECLINING LEG EXTENSION & ITS VARIATION

Lie on your back with your knees bent and your feet flat on the floor. Keeping your left foot on the floor, lift your right knee up toward your chest and then straighten your right leg upward toward the ceiling. Grab your right calf or thigh. Press your lower back into the floor. Flex your right foot, pointing your toes back toward your face, without locking your knee. Hold for 3 to 5 breaths. Repeat the pose on the other side. Do 3-5 times with each leg.

VARIATION

If you would like to move onto a deeper, more advanced stretch, raise your torso up and move your forehead toward your knee. Hold for 3 to 5 breaths. To release, gently lower your torso and your right foot to the floor.

CYCLING ON THE ABDOMEN

Lie face down on the abdomen; keep both legs straight and slightly apart; raise the head up; and rest the chin on the palms, with the elbows on the floor. Now, from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both legs by bringing the feet together.

ARDHA SHALBHASANA

Lie on your stomach, with your forehead or chin on the floor, place your palms and forearms under your shoulders – legs together. Bend your right knee from behind towards the right buttock. Pressing down with the left forearm, take your right arm backward and hold the right foot in a way that you curl your fingers over the tip of your toes, with your elbow facing up toward the ceiling.

The base of your palm should be pressing the top of the foot. Now, press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side, and press it toward the floor. Be sure to keep your knee in line with your hip. Don’t push your foot too hard if it hurts your knee. Square your shoulders with the front of the mat, and don’t collapse into your left shoulder. Instead, press down with your elbow to lift your chest. Repeat on the left side. Repeat 3 to 5 times on each side.

ADHOMUKHA SHAVASNA

Come onto the floor on all fours. Curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. While exhaling, lift your knees away from the floor, forming a nice “V” shape with your legs. At first, keep the knees slightly bent and the heels lifted away from the floor. Slowly, and consciously, stretch your legs and arms, by raising your hips and tailbone up towards the ceiling. Push the heels downwards to the floor. Drop your head between the arms. Bring the chin closer to the chest – to relax the back of the neck. Stay in this position for some time, with natural breathing, and then come back. To release, bend your knees and return to the starting position.

The best way to prevent a knee problem is to maintain a healthy weight and improve the flexibility and conditioning of the knee’s stabilizing muscles, so that the joint is less vulnerable.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.

Mobile: + 919849772485

Ph:-91-40-65173344

Email: yogashaastra@gmail.com

Dr. Rita Khanna

Dr. Rita Khanna is a well-known name in the field of Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh(India).

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 through Yoga, Diet and Naturopathy. She is also imparting Yoga Teachers Training.

At present, Dr. Rita Khanna is running a Yoga Studio in Secunderabad (Hyderabad, India).

By Dr. Rita Khanna

Yoga is one of the most effective forms of exercise for Sciatica related problems. As with any spinal injury, great caution is required when attempting any form of exercise, and this holds true for Yoga, as well. First, let us understand what Sciatica is. The sciatic nerve is the largest and longest nerve in the body. It starts from our spinal cord, in the lower back, and passes down through the hip, into the back area, of the lower leg to each foot.

The sciatic nerve controls the movement of many muscles in the thigh and leg, and also provides a means of sensory input to the brain. When the sciatic nerve becomes irritated and inflamed, it results in Sciatica. Patients with Sciatica may suffer from sharp pain through the lower spine, a stabbing sensation in the buttock, knee/ankle pain, or even numbness in the leg. This usually happens only on one side of the body.

COMMON CAUSES OF SCIATICA

There are many causes of sciatica, such as long sittings for desk jobs, pregnancy, dehydration, spinal degeneration, etc. Once you experience the symptoms of Sciatica, get evaluated by your physician to determine the cause. Some more common causes of Sciatica include Herniated Disc, Lumbar Spinal Stenosis, and Piriformis Syndrome.

HERNIATED DISK

Your backbone, or spine, is made up of 26 bones called vertebrae. In between them are soft disks filled with a jelly-like substance. These disks cushion the vertebrae and keep them in place. A herniated disk is a disk that slips out of place or ruptures. If it presses on a nerve, it can cause Back Pain or Sciatica. Herniated discs are the most common cause of Sciatica.

SPINAL STENOSIS

It is a condition in which the spinal canal narrows and compresses the spinal cord and nerves, which cause pain in the low back, as well as pain, or abnormal sensations, in the legs, thighs, feet, or buttocks – or loss of bladder and bowel control. This is usually due to common occurrence of spinal degeneration that occurs with aging.

PIRIFORMIS SYNDROME

The Piriformis muscle is one of the small muscles deep in the buttocks that rotates the leg outwards. It runs from the base of the spine and attaches to the thighbone (femur), roughly where the outside crease in your sit bones are. The Sciatic nerve runs very close to this muscle, and sometimes, even through it. If the muscle becomes tight, it can put pressure on the Sciatic nerve, causing irritation and inflammation.

YOGA POSES

Yoga Poses, that provide Sciatic pain relief, are those that open the hips, and also provide a gentle twist for the back.  Some Yoga poses for Sciatica, that are particularly effective and easy to do, are Supta Padangusthasana, its variations, Utthita Parsvakonasana, Ardha Chandrasana, Bharadvajasan, Salamba Sarvangasna, Setubandhasana, Shavasna and Adhomukha Shavasna.

Do all these Asanas under a qualified Yoga instructor, because each specific condition may warrant a distinct approach to Asana practice. Use props, such as a strap and bolster, if you need the extra support. If you do not have all these, then you can use a scarf or belt as a strap and a stack of blankets or towels as a bolster. The following are very simple stretching exercises to reduce the symptoms of Sciatica.

SOLES STRETCHING

Sit with legs outstretched, with the feet a little apart – place your hands on the floor to the sides & just behind the buttocks – keep the back straight – straighten the elbows and, now stretch the feet forward & backwards, as much as possible. Hold each position for a few seconds. Repeat 10 times.

SUKHASANA (SPINAL TWIST)

Sit in simple crossed-legged position, with the fingertips on the floor besides the hips. Place the palm of the left hand on the outer right thigh. Now inhale, press the right fingertips into the floor and stretch the spine upward. Exhale, press the left palm into the thigh and turn toward the right. Look over the right shoulder. Hold for 10-30 seconds. Come back and repeat on the other side. Change the cross of the legs. Do this 3- 5 times each side.

GOMUKH (ONLY SITTING POSITION)

Sit with legs outstretched in the front, cross the right leg over the left leg, and place the right heel by the side of the left hip. Fold your left leg in and bring the left heel by the side of the right hip. Try to keep the knees together – one above the other. Sit in this position for some time, with normal breathing, and then change the cross of the legs. If you are feeling good while doing it, then repeat 3-5 times each side.

MAKARASANA

Lie face down, on the abdomen on the floor, or on the bed. Keep your legs apart about 2 to 2 ½ feet, toes out to the sides; heels are in facing towards each other. (If it is not comfortable, then bring the legs slightly closer and the tips of the big toes should touch each other). Now form a pillow with the arms by crossing the arms (place your right hand on the left shoulder, left hand on the right shoulder).

Rest your forehead on your forearms. Keep the upper chest slightly lifted from the floor by adjusting the arms. Do breathing slowly, deeply, and consciously. As you breathe in, expand not only your abdomen but lower back and hips muscles, too. As you breathe out, feel total relaxation. Do this for 5 minutes, if possible.

MAKARASANA (HOLDING THE FACE)

Lie face down on the abdomen, keep both legs straight and slightly apart, raise the head up and rest the chin on the palms of the hands – with the elbows on the floor. Bring the elbows together and closer towards the body. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.

SHITHILASANA (RIGHT SIDE)

Lie face down on the abdomen with the fingers locked under the head. Turn your head to the right side. You can adjust your arms if it is not comfortable. Then draw the right foot near the left knee and bring it closer to the right elbow. Place your left hand by your left side and your left leg straight. Do normal breathing as long as possible.

SHALBHASANA

Lie face down on the abdomen on the floor. Keep your leg straight. Bring your palms either under your thighs or by your sides. Rest the chin on the floor. Inhale, raise your right leg up, exhale, and bring it back very slowly. Repeat the same with the other leg. Do 3 times with each leg.

SHITHILASANA (LEFT SIDE)

Same exercise as mentioned above – now with the other side of the body.

VAJRASNA

Kneel on the floor. Let your right big toe overlap the left big toe, heels apart, sit down between the heels, knees together, hands on your thighs. Sit peacefully for 20 to 30 seconds with normal breathing.

SHASHANKASANA (POSITION VAJRASANA)

Inhale, raise your arms; while exhaling, bend down forward and place your arms, elbows, and forehead on the floor/ the block. Breathe normally for some time. Remain in this position for at least a minute. Allow your body and mind to relax.

SHASHANKASANA (VARIATION)

From Shashank pose, stretch the right leg out straight backward. Hold it for some time with normal breathing. Then come back and try to do the same with the other leg. Repeat 3 times each side. (If you do not feel comfortable, then stretch that leg out behind in which you do not feel pain).

CAT STRETCH (MARJARIASANA)

Sit in Vajrasana. Raise your body from your heels and stand on your knees. Lean forward and put your hands on the floor in front of you. Keep your knees and feet together. Inhale and raise your head up and stretch your neck backwards. Hold it for a while. Then exhale & look straight. Repeat it 4-5 times.

ADHOMUKHA SHAVASNA (POSITION VAJRASANA)

From cat stretch asana – lift the knees off the floor, forming a nice V shape with your legs. Hold the position for a few breaths. Make sure that your feet are in line with your hands and the same distance apart. Hold the position for a few breaths. Consciously stretch your legs & arms. Exhale and then rest your head on the block, if it is possible. Stay in this position for some time, with natural breathing then come back. Exhale and get into Vajrasana. Then rest in Shashankasana.

SHAVASANA

Lie down with the back on the Yoga mat. Keep your eyes closed. Arms are a little away from the body, with palms upward. Legs are apart about 3 to 4 inches. Keep the toes in the outer directions. Heels are facing towards each other. Keep the whole body relaxed, part by part, mentally. You can lie down in this condition as long as you desire.

MAKARASNA ON THE BACK

Lie down on your back, with legs straight and together. Bend the knees and bring the feet closer to your hips; keep your feet and knees together, and flat on the floor. Interlock your fingers below your head. Without lifting the elbows, inhale and start moving your head and knees in the opposite direction. Stretch the spine to the maximum. Come back to the center and exhale. Then do the same with the other side. Do this 5 times on each side.

SUPTA PADANGUSTHASANA & VARIATION

Lie on your back with the legs outstretched, soles of both feet touching the wall. Bend the right knee towards your chest. Place a Yoga strap around the ball of the right foot. Hold both ends of the belt with the right hand or with both the hands. Slowly start straightening the right leg up toward the ceiling until you feel comfortable.

Simultaneously keep pressing the sole of the left foot more firmly into the wall and the left thigh on the mat. Feel the stretch in your right calf. Initially, stay in this position for 20 -30 seconds. With practice, increase the time to 1 minute. Repeat the pose on the other side. Do this 3-5 times with each leg.

VARIATION

After you raise your right leg (step 1), exhale, then lower your leg with the right hand to the right, keeping it straight. Place your right foot on the block if you want. Keep your left arm sideways at your shoulder level. Pull on the belt so that you can feel the stretch in your leg. Press the left foot against the wall and the left thigh on the mat. Hold the pose for 20 – 30 seconds. Repeat the pose on the other side. Do this 3-5 times with each leg.

A FEW CAUTIONS

Before you start a Yoga practice, while suffering from sciatic pain, consult your health care provider and a qualified Yoga instructor; make sure you follow their advice diligently.

When performing the postures, be careful not to overstep your pain boundaries. If you experience pain, back off. You must find the program that best suits your body. Listen to your body.

Do not sit for long periods and avoid activities that worsen your pain, especially if you’ve been diagnosed with a herniated disc. When you do sit, always use a lumbar support. In most cases, extensive walking is also not advisable.

Be sure that you are adequately hydrating yourself with at least eight glasses of water each day.

The key to prevent sciatica is to prevent any damage to your lower spine. Maintain a good posture while sitting.

Finally, remember to continue with these poses long after the symptoms have disappeared.

If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna’s Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.

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By Paul Jerard, E-RYT 500

Could it be possible that Yoga for weight loss is just a marketing strategy?  How could Yoga help you burn sufficient calories to lose weight?  Is the public being taken for a “sleigh ride,” with a holistic approach to weight control?  Let’s take a deeper look and get to the bottom of an issue that has puzzled researchers.

1. Could it be possible that Yoga for weight loss is just a marketing strategy? To be honest, anything is possible, when it comes down to marketing services and products.  Why should Yoga be different?  The most common style of Yoga, taught outside of India, is Hatha and its many sub-styles.

On the surface, Hatha Yoga practice doesn’t seem like it would burn the necessary calories to lose weight – let alone control it.  Hatha Yoga was not created to be a solution for an inactive population that suffers systematic complications from obesity.  When Yoga, in its physical form, came about – people still performed their fair share of physical labor.

Therefore, it is possible that exaggerated claims could happen, but Yoga is a great addition to a completely healthy lifestyle.  It’s not the calories burned on the mat, as much as the reinforced behavior from eating right and performing other beneficial physical activities throughout the day.

2. How could Yoga help you burn sufficient calories to lose weight?  Every time this subject is brought up, Yogis from everywhere refer to the 2005 study conducted by researchers at the Fred Hutchinson Cancer Research Center, in Seattle, Washington, in the United States. 

With the aid of funding from the National Cancer Institute, medical researcher and Yoga practitioner, Alan Kristal, performed a medical study on the weight reducing effects of Yoga.  The findings were positive, for those who feel that Yoga is a good adjunct to a weight control strategy.

Yet, science and medicine do not come to conclusions on the basis of one study, and questions about the calorie burning properties of Yoga practice abound.  Even, if you have the temperature of a room increased to 105 degrees Fahrenheit, and run through faster sequences of postures, physical Yoga practice is still low-impact movement.

Claims about calories burned can range from 200 to 650 calories per hour, depending on the sequence of movements and the temperature of the room.  One snack could easily surpass the number of calories burned, so there is more to this mystery than calories burned.

Long-term Yoga practice opens an awareness that runs contrary to unconscious eating.  In other words: If you are conscious of what you eat, you will consume better food, and you will consume less, during the day.

3. Is the public being taken for a “sleigh ride” with a holistic approach to weight control?  Actually, the answer is “no.”  Weight control is not easy, especially during middle age, but Hatha Yoga does have solutions in the Yoga diet, postures, and living a healthy lifestyle.  The problem is: The public demands a magic bullet for weight loss; namely, pills that will temporarily reduce weight, but can have serious side effects and even cause death.

Yoga is part of a logical solution toward managing body weight.  Eating less, wise eating choices, drinking clean water, walking, weight resistance, and other physical activities are also part of the solution.  One point to consider about the intake of calories is sugar, or salt, hidden in drinks and processed food.

Yoga practice alone will help manage weight, but the practice of living healthy must be with us throughout the day.

© Copyright 2009 – Paul Jerard / Aura Publications

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FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles) – Please be sure to reprint each article, as is, including the resource box above. Namaste, Paul