Posts Tagged ‘Surya-namaskara’

MOBILIZING THE BODY WITH SIMPLE ASANAS

Thursday, December 24th, 2009

By Dr. Rita Khanna

To maintain a healthy body, a good Yoga program is essential. There are six basic movements that a body should perform in order to maintain good health. These are traction or stretching, twisting or squeezing, lateral stretching, bending forward, bending backward, and inversion. Let’s see our daily lifestyle. We wake up in the morning, we do our chores, and we sit down. Whether we sit on the bed, on a sofa, in our car, or go to the office and sit in our office chair, the body is in a bent position. It is actually folded forward. It means that we are not using the full movement of our body in our day-to-day activities.

OUR NORMAL HOUSEHOLD EXERCISES

Opening the cupboard and getting out thing – If there is something on the top shelf, maybe we stretch a bit more. If a child pulls on our trouser leg, then we may twist and look back. If something falls from our hand, we bend forward to pick it up. This is the extent of our physical movements in a normal daily situation. There are bound to be blockages in our energy channels. Where there are blockages, there is going to be suffering: aches, pains, hardening of the muscles, and stiffening of the joints.

MOBILIZING THE BODY WITH SIMPLE ASANAS

The following Asanas can help loosen up the body:

• TADASANA (THE PALM TREE POSE)

  

 

 

  

 

Tadasana involves stretching or traction. In this Asana, the entire body is pulled upward, and each joint is expanded from the toes – right to the tip of the hands.

HOW TO DO IT

Stand straight with feet together, arms by the sides. Inhaling, 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. Exhaling, bring the heels down on the floor and hands on top of the head. This is one round. You can repeat 7-10 times.

• TIRYAKA TADASANA (THE SWAYING PALM TREE POSE)

  

 

 

 

 

The Tiryaka Tadasana is a lateral stretch. It stimulates the lesser used muscles of the body, by stretching the side muscles. There is a complete stretch from the legs right up to the arms.

HOW TO DO IT

Stand straight with feet about two feet apart. Breathe in deeply and raise both of your hands over your head. Interlock your fingers, palms are facing towards the sky. Inhale, extend the spine. While exhaling, bend the body to the right from the waist as much as possible. Hold the position for a few seconds. Inhale and slowly come back to the upright position. Similarly, repeat the process on the left side. You can repeat 7-10 times on each side.

• KATI CHAKRASANA (WAIST ROTATING POSE)

  

 

 

 

 

Kati Chakrasana is a twisting exercise, which removes stagnant blood located in the different areas of the body, and encourages a fresh flow.

HOW TO DO IT

Stand straight, with feet about two feet apart, and the arms by the sides. Inhale as you raise your arms level to shoulders. Keeping the feet flat on the floor, exhale as you twist the upper body to the right side, wrapping the right arm behind the waist and the left hand onto the right shoulder. Turn the head fully to the right to look behind, towards the left heel. Hold the position for a few seconds. Inhale and return to the starting position. Similarly repeat the process on the left side. You can repeat 7-10 times each side.

• SURYANAMASKARA (SALUTE TO THE SUN)

Another practice, which combines forward and backward movements, is Surya Namaskara. Following are the 12 positions of Sun Salutation:

HOW TO DO IT

Position of Readiness:

Stand erect near the edge of the mat. Then take measurement with the foot and go one foot behind, keep both the feet together, weight evenly distributed, legs straight, arms are by your sides, fingers together. Now start.

1. Namaskarasana (Prayer Pose) 

 

 

 

 

  

Bring your hands into prayer position, in the middle of your chest, where your heart is located. Let the breathing be normal.

2. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

Inhaling, extend your arms out in front of you, with palms together, and then stretch them above the head. When both arms reach near both ears, on the sides of the head, arch back from the waist as far as you can, legs straight. By the time you have stretched your arm, you should go on inhaling the breath. Do not bend the arms from the elbows.

(Do not bend the head on the backward side before both the hands are positioned on the side of the head. This is because the centre of the body is situated in the head. If the head bends towards the back earlier, the centre will go eccentric, and there are chances of getting toppled over. Hence, understand the instructions carefully and bend the head only when it is in the centre of both the hands).

3. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

From an arching position, come back to a straight position, with both hands remaining above the head in Namaskara position. Now, while exhaling, extend your arms out in front of you, as you bend forward at the waist with your head, and go on releasing the breath. Once you reach down, separate the hands, place them down on the floor on both the sides of the feet, fingertips in line with the toes. By the time your hands touch the ground, you should complete exhaling. Knees should remain straight, and try to touch your forehead with your knees. If you are not that flexible, then just do the best you can.

(This type of position is not easily possible in the beginning. Do not get disheartened. Bend your knees if necessary. Make efforts, but do not overstrain. Try to perform the pose as accurately as possible).

4. Ashwasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

Inhaling, move the right leg away from the body, in a wide backward step. Let the right knee touch the ground. The toes of the right leg should be touching the ground, heel should be on top. The left knee should come near the chest, and should be between the two hands and pointing upward. Now breathe in. Look up and arch back by lifting your chin up.

5. Dandasana (Plank Pose)

 

 

 

 

 

Holding the breath in, bring the other leg back, and put it alongside the right leg. Both the knees should be straight, up and off the floor. The back should also be straight. The weight of the whole body will be supported on both the hands and the toes of the feet. The whole body should remain in one line, parallel to the floor, and look at the floor about six to eight inches beyond your hands, as you are in push-up position.

 6. Sashtanga Namaskara Asana (Salute with Eight Parts)

 

 

 

 

 

Exhaling, drop your knees, place your chest on the floor between your hands, hips are slightly off the floor, forehead or chin on the floor – whichever is most comfortable; elbows should be pointing upward and close to the body, toes are curled inward.

7. Bhujangasana (Cobra Pose)

 

 

 

 

 

(Now, lower your hips to the floor; the body position is absolutely straight and flat on the floor. If your hands are not under the chest, adjust them, and keep them directly under the chest – keep the elbows half bent and closer to the body. Palms should be resting fully on the ground, feet together, and toes curled under).

Breathe in deeply. Push your chest forward and up, raising your head up and back. Shoulders are down and back, away from your ears (try to get your shoulder blades to touch each other). Do not straighten the arms.

8. Parvatasana (Mountain Pose)

 

 

 

 

 

Exhaling, push up into an inverted “V” position, raising the knees, back, buttocks, and chest, without moving your hands or feet, curl your toes under – toward your head. Push the body backwards, a little more and up, and try to get the heels closer to the floor, while bringing your head closer to the floor. Share your weight, on the palms of both the hands, and on the toes of the feet.

Hereafter numbers 9, 10, 11 and 12 Asanas are repetition of Asanas Nos. 4, 3, 2, and 1, respectively.

9. Ashvasanchalanasana (Lunge / Equestrian pose)

 

 

 

 

 

(Remember the leg, which was drawn backward in the 4th position. Yes, that was the right leg. Allow the right leg to remain straight backward).

Inhaling, take a wide forward step, bring the left leg in between both the hands, while placing the right knee on the floor, toes inward. Look up and arch back.

10. Hastapadasana (Hand to Foot Pose)

 

 

 

 

 

Exhaling, bring the right foot forward, in line with the left foot, and bend down from the waist. Knees should remain straight. Both of the hands should be on both sides of the feet, as in Position3. Try to bring the forehead closer to the knees, without excess strain.

11. Hastottanasana (Raised Arms Pose)

 

 

 

 

 

(Now, here without changing the position, first bring both hands together in prayer position, head lying in between the arms).

Keeping your arms by your ears, and inhaling, come up while extending your arms forward, up, over your head, then arch back slowly, with feet together from the waist, as in Position 2.

(Initially, assume a standing position, with head and legs in a straight line, and then bend with the hands and head behind, ensuring that knees and elbows do not bend).

 12. Namaskarasana (Prayer Pose)

 

 

 

 

 

Exhaling, stand straight, and bring your arms down in front of your chest in prayer position, as in Position 1- then down to your sides, as you return to your original upright position – Mountain Pose.

This constitutes one Surya Namaskara. One round of Surya Namaskara consists of two sequences, the first leading with the right leg (in Position 4) and the second leading with the left leg. With each Surya Namaskara, keep alternating your legs.

GUIDELINES

• Keep your hands in one place from Positions 3 to 10 and try to co-ordinate your movements with your breathing.

• Start by practicing four rounds and gradually build up to twelve rounds. You will experience a rapid heart beat, increased pulse, and your muscles will be infused with oxygenated blood.

• Irrespective of the number of rounds you are performing, it is a must to do Shavasana after that.

• People with medical conditions, such as high blood pressure, coronary heart diseases, hernia, or back problems should check with their doctor and practice Surya Namaskara with guidance from qualified and experienced Yoga experts.

• SHAVASNA

Lie down in relaxation (Corpse) position (Shavasana), legs three feet apart, arms away from the body six to eight inches, palms up, eyes are closed. Focus on your breath. After four or five deep Yogic breaths through the nostrils, your heart rate and pulse will return to normal.

• SIRSHASANA (THE HEADSTAND)

Sirshasana practice involves inversion of the body; but I would not recommend that all of you do it. However, you can definitely try Sarvangasana (The Shoulderstand), or Vipareet Karani Asana (The Half Shoulderstand), under the guidance of a competent Yoga teacher.

So these are a few simple, basic Asanas for the body, which remove blockages from the muscles, improve the circulation and movement of energy, and provide flexibility.

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: email hidden; JavaScript is required

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.

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YOGA AND DRUG DETOX

Monday, November 30th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

Addiction is a habit, for which we have no control, and become its slave. Addiction is a chronic but treatable brain disorder. Repeated use of drugs leads to addiction, which disrupts the well-balanced neuro-chemical systems in the brain, and severely alters the areas of the brain, which are critical to decision making, learning, memory, and behavioral control. 

INTOXICANTS and THEIR EFFECTS

• Barbiturates, methaqualone, glutethimide, chloral hydrate, and tranquilizers act to depress the nervous system; and therefore, affect our breathing and heart rate, as well as our thoughts and emotions.

• Amphetamines, cocaine, caffeine, and tobacco are stimulants. They suppress sleep and appetite and generally interfere with body rhythms.

• LSD, mushrooms, mescaline, marijuana, and other chemicals consist of synthetic and natural substances. Marijuana has hallucinogenic effects and can cause a psychotic break in predisposed individuals.

• Opium, heroin, morphine, codeine, and methadone come under the category of narcotics and opiates, and produce both psychological and physical addiction.

There is no end to this list. When the addict is not satisfied by all of these addictions, he goes on adding more and stronger items – ultimately getting scorpions and serpents giving stings on his tongue.

SYMPTOMS

• Changes in school performance – falling grades, skipping school, etc.

• Changes in peer group – hanging out with drug-using, antisocial friends

• Breaking rules at home, school, and society

• Extreme mood swings, depression, irritability, anger and negative attitude, sudden increase or decrease in activity level, withdrawal from family and keeping secrets

• Changes in physical appearance – weight loss, lack of cleanliness, strange smells, etc.

• Stammering, red, watery, glossy eyes or running nose (which are not due to allergies or cold), changes in eating and sleeping habits

• Lack of motivation or interest in activities, which teenagers usually enjoy (that is – sports, hobbies, etc)

• Lying, stealing, and hiding things, using street or drug languages, or possession of drug paraphernalia or items, cigarette smoking

• Spend thrift in money matters.

• In the surroundings of his residence, you will find empty bottles, aluminum foils, small pieces of cardboards, or metal tubes, empty match boxes, and injection syringes, etc.

CAUSES

• A weakening of willpower

• A lack of external, social and family support, love, affection, and not having an aim in life

• The curiosity to experiment with something new

• Bad company of friends who have wrong habits

• Illiterate people residing in cold regions

PSYCHIC ENERGY CENTERS

Ancient Indian Yogic texts describe Psychic energy centers (Chakras). This Psychic energy is translated into hormonal, physiologic, and ultimately, cellular changes throughout the body. Each major Chakra is associated with a major nerve plexus and a major endocrine gland. In a drug user, Prana (Life Force) is likely to be crystallized in Mooladhara and Swadhisthana Chakras. All the passions, complexes, anguish, and desires have their roots there. The ensuing Pranic imbalance creates energy fluctuations in the nervous system, which may be the cause of the visual and auditory hallucinations. If the energy of these two Chakras is not purified, freed and transformed by passage to the higher Chakras, the impulses and experiences, which guide a human being, will be influenced by the qualities of these two chakras.

RECOMMENDED PROGRAM

To treat dependency and addictions, the following program is recommended. It progresses from drug detox, to postures, to breath work, and to meditation.

DRUG DETOX

Detoxification is a necessary part of overcoming drug abuse. It is vital in the recovery process because it helps the body break its addiction to the substance the person has been abusing. If an individual does not go through drug detox, he will continue to have a strong, physical craving for drugs; and the withdrawal symptoms will make it very difficult to stay away. Methods used in detoxification are: Yoga Asanas (postures), Sukshma Vyayam (gentle exercises), Pranayama, Bandhas, Mudras, Yoga Nidra, Meditation, Naturopathic Diet, Massage, Steam Bath, Jalneti, Enema, Wet and Mud Packs, Hip Bath, Spinal Bath, Hot Foot Bath, Full Body Dry Friction, Chest Pack, and Chromo Therapy (healing by using color and light). Individuals, who abuse drugs, will need to go through medically-supervised detoxification.

SHAVASANA FOR FIVE MINUTES

Lie down on the floor, with your legs comfortably apart, arms limp by your side. First, relax the entire physical body, part by part, mentally – then bring the awareness of the breath in the abdominal region -, expand the abdomen with each inhalation – and relax the abdomen with each exhalation. While doing these movements of the stomach, feel the body relaxing and the body becoming free from any kind of tension. Then, just observe the whole body, mentally, and feel if there is still any tensions in any part of the body… release it. By observing your breath, your thoughts are directed towards detecting and discarding any remnants of tension. Thoughts are regarded and then released. This is the birth of mindfulness.

 

DHANURASANA

 

 

 

 

 

 

ASANAS

In the early stages, do simple legs and arms exercises; shoulder rotations are also excellent. As the practitioner increases his energy levels, and physical strength, he can start with Kati- Chakrasana, Chakrasana, Dhanurasana, Paschimottanasana, Nauka Sanchalanasana, Vajrasana, Shashankasana, Ushtrasana (camel), Marjarisana (cat stretch), Tadasana, Trikonasana, and Surya Namaskara. The various movements loosen up the joints and give flexibility, balance, and strength to the body – thus aiding the detoxification process.

 

Ushtrasana

 

 

 

 

 

 

PRANAYAMA

Pranayama is a panacea for the health of the mind and the heart. Bhramari (humming bee breath), Sheetali, Ujjayi, Kapalbhati, Bhastrika, Nadi shodhana (alternate nostril breathing), and abdominal breathing are all good in a progressive way.

• Bhramari (humming bee breath) is useful for mental stress. It increases inner calmness and can sooth the turbulent mind. A few rounds of Bhramari are good for those who have trouble going to sleep. This is very useful at the time of detoxification – when many addicts cannot sleep, due to withdrawal.

• Sheetali cools the mind and helps in preventing and reducing the intensity of panic attacks.

• Ujjayi balances the endocrine system and is very good for relaxation.

• Kapalbhati is useful in reducing the quantity of recurrent obsessive thoughts.

• Bhastrika removes the toxins.

• Nadi shodhana Pranayama is a crucial practice for mental clarity, alertness, balance, and purification of the Nadis.

While doing Pranayama, breathe in peacefully, and breathe out peacefully. With each inhalation, feel as if you are inhaling new power, light, knowledge, brightness, and there is development inside you. With each exhalation, feel as you are distributing happiness, composure, and divinity to the universe. Fill the universe with composed, healthy thoughts, health and composure will return to you thousand-fold. Even if one continues a routine of Pranayama, two to three times a day, for ten to fifteen minutes, for one continuous month, one can feel tremendous improvement in health.

BANDHAS

Once the energy and physical strength start increasing, Bandhas can be started. These are energy block removers. They compress organs and endocrine glands, affecting secretion and direction of flow. Bandhas increase stamina, strengthen the abdominal and lumbar muscles, and massage the abdominal organs, increasing circulation to these areas. This massage works well on the liver, an important major organ for detoxification.

YOGA NIDRA

The practice of Yoga Nidra, which is a simple and indirect method to contact the pre-conscious and unconscious mind, is a practical and easily applicable technique. It allows the body to heal and to rest completely. Yoga Nidra gives time to step back and gain a wider picture of what is going on. Proceed systematically and very gradually; initially start with breath awareness, breath counting, and rotation of consciousness around the body. To see one’s condition, introduce positive visualizations, but keep them simple, realistic, practical, and grounded – which contain self-recovery images which are linked with a Sankalpa (resolve). Sankalpa is the most useful and important part of the practice, which is directed towards an improvement in physical balance. Always discover your own Sankalpa. Experience that you are fully composed and healthy. After a few practices, one will feel better; have more physical energy with improved digestion and sleep, and a reduced level of anxiety.

DO’S & DON’T’S OF VISUALIZATION

• Choose those which relate to reality and are linked with everyday life. One can use visualizations, connected with the sequence of Asanas performed, or which were likely to improve the functioning of the physiological systems and organs; i.e., those directed towards the attainment of a definite practical objective. In general, keep the visualizations very simple.

• Avoid suggesting any visualization that causes the practitioner to `fly away’ and stimulate vivid memories. Avoid visualizations, like walking on rainbows, sitting by crystal lakes, etc. However, under the influence of certain drugs, you actually visualize certain things like that, so the association with that type of visualization would be drugs, a drug-induced experience. We want to avoid any association between Yoga and taking drugs, therefore, we try to keep the visualizations very grounded and practical.

A SMALL VISUALIZATION TECHNIQUE

For example, first go back through the day – from the morning up to the present. Then go back another day. When you have the confidence of the practitioner, you can go further back, like one week, one month, one year, and so on. It is quite important to go back to childhood. Recall is a useful technique for showing that there was a time before drugs were used, that the stage of using was just a middle stage, a period in their life, and did not last forever. It is quite useful for bringing up memories which people, who have been using drugs, didn’t recall before – just to acknowledge “Yes, I did this.” -without guilt. It is very beneficial to clear out these mental images. If a cloud moves in, the sun gets covered. There is no reason to think that the brightness of the sun has reduced. Try this method two to three times in a day; you will surely attain complete composure and health.

JAPA SADHANA

Remember the name of any God in which you have complete faith, while you move about, walk, sit, and get up. God means peace, composure, beauty, and happiness. Peace and happiness are your aims in life. Remember that name which would fill you with peace and composure in your internal consciousness. Forget the past. Do not worry about the future. Observe God every¬where in the planes with green grass extending on long distances in green fields, in the high trees reaching the skies, beautiful streams, open sky, sunrise, sunset, the chirping of the birds – your sickness will run away. Open your heart before God. Oh God, I belong to you, you are mine, let anything that is good for me happen. Remember God in your quiet and peaceful mind. God is inside you. You are also pure; you are intelligence incarnate. Feel this and you will inhabit new life.

AJAPA JAPA PRACTICE FOR 30 MINUTES

Sit in a meditative posture, keeping the eyes closed. If you feel you can’t keep the eyes closed, wear eye patches so that you can stay in that relaxed state of mind only. Any visual stimulation affects the state of relaxation in the brain. Ajapa Japa is a practice in which the deepening of concentration, and internalization of awareness, takes place. Begin by witnessing the flow of the natural breathing of the nasal passage. Be aware of the cool sensation within the nostrils at the time of inhalation, and the warm sensation within the nostrils at the time of exhalation. Concentration on the temperature of the air going in and out of the nostrils helps to balance the activities of the two brain hemispheres.

The flow in the right nostril stimulates the left hemisphere, and the flow in the left nostril stimulates the right hemisphere. The right nostril is the location of Pingala Nadi, the source of heat and vitality, and the left nostril is the location of Ida Nadi, the source of coolness and tranquility. Therefore, if we were able to merge the mind with the experience of breathing, and the temperature of the breath, it would be possible to induce changes in the patterns of the brain waves. This can be achieved through concentration, and awareness of the fact, that one is breathing in and out, and observing the temperature of the breath.

After observing the breath in the nostrils, become aware of the movement of the breath in the frontal passage between the nose and the navel.

Normally, when we breathe in, the air goes down into the lungs and when we breathe out, the air comes up out of the lungs. However, in the practice of Ajapa Japa, we reverse the awareness factor, so at the time of inhalation, imagine the breath was ascending from the navel to the nostrils, and at the time of exhalation, that the breath was descending from the nostrils to the navel.

This practice internalizes your attention and awareness so deeply – that there would come a time when you would stop hearing the noises outside – though ears are not blocked. By keeping the eyes closed, or by wearing eye patches, there would be visual deprivation, and by observing the flow of the breath, there would be auditory deprivation.

Then start repeating the mantra So Ham with the breath. So represents the sound of inhalation and Ham represents the sound of exhalation. The mantra has the effect of making the mind more focused, tranquil, and peaceful. After practicing mantra repetition with the breath, for five to seven minutes, the practice of Ajapa Japa ends. Then chant Om verbally for five minutes, still keeping your eyes closed. This ends the thirty minute practice of Ajapa Japa. Now, you can very slowly open the eyes.

HOW THESE TECHNIQUES HELP

Apart from damaging the central nervous system, drugs also suppress the immune response because of the hyper stimulation of the glands of the adrenal cortex. Situations of stress and continuous reactions, of the fight or flight mechanism, bring about excessive production of adrenalin and noradrenalin hormones and reduced production of corticosteroid hormones. The immune system can be re-conditioned by relaxation techniques, which help in stimulating the thymus gland. Just one session of relaxation, combined with regular physical exercise, can increase the production of killer cells and of endogenous opioides.

  

Trikonasana

 

 

 

 

 

 

CONCLUSION

Yoga is undoubtedly one of the best methods of inner awakening – being relatively safe and well charted. It generates willpower and vitality, which can alter the mental state of desiring and craving. All the Yoga techniques work on self-acceptance. It is quite necessary to shower love, goodwill, and patience – until the addict does not make conscious efforts to do so. Yoga might represent the possibility of tripping the switch in the right direction. As spring follows the winter slowly and adorns the whole world, same way, Yogic treatment instills new consciousness, new enthusiasm, fullness, will power, and creates an irrepressible desire to live life fully.

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: email hidden; JavaScript is required

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).

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Posted in Yoga for Emotional Health, Yoga for Health, Yoga for Mental Health | 2 Comments »

ADOLESCENCE PROBLEMS AND YOGA

Saturday, November 7th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

The origin of the word, “adolescence” is from the Latin verb, “adolescere,” which means, “to grow up.” Adolescence is a transitional stage of physical and mental human development that occurs between childhood and adulthood. This transition involves biological (i.e. pubertal), social, and psychological changes. The teenage years are from ages 13 to 19. In fact, early adolescence is the most difficult phase of life, as children cannot express their problems correctly because their power of expression and their knowledge of their own psychology are not mature enough. Due to physical changes, hormonal changes, and constantly changing moods, teenaged children have many unexplained and unexpressed problems.

Common adolescent problems are:

Loneliness, feeling misunderstood, difficulty communicating new experiences, unable to talk to parents or trusted adults about their experiences, feeling isolated.

Emotional problems are:

Anger, hatred, confusion, low self esteem, low confidence, a feeling of inferiority and uselessness, feeling lost, frightened, depression, jealousy, and envy.

Other problems are:

Abusing the body with lack of proper nutrition, wrong eating habits, lack of sufficient water, alcohol, smoking, and drugs

ADRENAL GLANDS

These glands have a very important role to play in the child’s moral and emotional behavior, such as fear and love. If there is an imbalance in these glands, behavior will be affected. For example, if there is an excess of adrenal secretions, the child will be full of fears. He will not be able to face difficult people. The cause of the problem is not ethical or moral, or even social; it is a psycho-physiological. Sometimes, physical growth and psychological growth do not mature together. It is related to the brain, nervous system, and endocrine system. At times, physical growth is more advanced than mental growth; and at times, the vice versa. Usually, those with criminal tendencies have an overactive adrenal system. All we need to do is balance the adrenal secretions to change the character of the child.

PINEAL GLAND

The pineal gland is a very important gland and is situated in the brain at the top of the medulla oblongata. In Yoga, it is known as Ajna Chakra and is very active in children. It has a balancing influence on the activities of the brain and keeps it in receptive order. By the time children reach the age of eight or ten, it begins to decay and calcify, and with that, a major controlling lock upon the function of the pituitary gland is released. When this control is released, pituitary hormones begin to form and enter the blood stream and the emotions shoot up. The moment the regression of the pineal gland is complete, the emotional growth becomes rapid, and the child finds it difficult to adjust. Aggressive, antisocial, and delinquent behavior, which signals the onset of puberty and sexual activity, can arise at any time. This is the reason why so many children become emotionally unbalanced and disturbed during their pre-adolescent and adolescent years.

BALANCING THE HORMONES

Sexual consciousness should develop when the child is able to balance his reaction in his mind. Nowadays, as children grow up, their pineal gland begins to decay and their pituitary gland begins to develop automatically, before the child possesses the mental and emotional stability to cope with such hormonal drives. As a result, the whole confusion starts at the wrong time. The child becomes restless because he/she is not physically ready to express this new development. This causes an imbalance between their mental and vital fields, ultimately affecting their behavior. If we can delay emotional growth, in relation to physical growth, the child’s stability is enhanced greatly. To remove these kinds of problems of children, we will have to study the emotional effects of the hormones in the system. Sometimes, such problems are also caused by an imbalance of the thyroid hormones. To do this, we have to maintain the health of the pineal gland; and for this, the practice of Shambhvi Mudra (concentration of the eyes at the eyebrow centre) is very important.

YOGA

Yoga is the perfect balance for the changes of adolescence. Regular practice of Yoga can maintain the health of the pineal gland and add extra years to its life. It increases the flow of endorphins – the body’s natural antidepressant. Yoga should be properly introduced to children by educators in every school, just as we teach other subjects. Then young people everywhere would be well adjusted, healthy, and happy – both physically and mentally. They would be more aware of their own potential and more capable of its realization. The destiny of the whole world depends on the little children. Regular practice of Surya Namaskara (a dynamic Yoga exercise), Nadi Shodhana Pranayama (for health and balance of the pineal gland), Mantra (to challenge the child’s distracted mind), and Shambhavi Mudra with visualization (to maintain the pineal gland) are very beneficial. These practices not only help the child to maintain psycho-emotional balance, but also develop his mental growth, as well.

SURYA NAMASKARA

Surya Namaskara influences the pineal gland and hypothalamus, helping to prevent pineal degeneration and calcification. This balances the transition period between childhood and adolescence in growing children. When one performs Surya Namaskara, synchronizing the physical movements with the breath, all the muscles, joints, and major internal organs are stimulated and balanced.

NADI SHODHANA PRANAYAMA

Nadi Shodhana Pranayama induces tranquility, clarity of thought, and concentration. It keeps the pineal gland healthy for as long as possible. As long as your pineal gland is healthy, your sexual glands will remain under control. The flow of Prana, in Ida, and Pingala Nadis, is equalized. Blood is purified of toxins.

MANTRA

Relaxing the brain, through Mantra, is one of the methods of increasing perception. The superficial aspects of thoughts, emotions, or desires, which are not needed within the mind, and which need to be expressed, will be swept away by the Mantra. A proper Asana, or posture, should be selected and maintained, for the duration of the practice, so that there is no movement to distract the concentration.

SHAMBHAVI MUDRA

 shambhavi-mudra

 

 

 

 

 

During Shambhavi Mudra, the eyes are moved to a fixed gaze – unblinking at the eyebrow centre – aware fully. To make this Mudra more interesting, ask the child to visualize at the same time. We name about fifty items and let the child to visualize them one by one. He keeps on moving his awareness, saying to himself and seeing a rising Sun, setting Sun, full moon, a pink rose, a flowing river, a snow capped mountain, a moving car, an airplane in flight, a guava fruit, and so on. This practice not only helps the child to maintain psycho-emotional balance, it also develops his ability to visualize.

Shambhavi Mudra influences Ajna Chakra inwardly and delays sexual maturity until the correct time. It works remarkably for growing children and adolescents – for balanced emotional development, concentration, and stability.

Note

If you are new to Yoga, it is recommended to practice these Asanas, Pranayama, and Mudra, under the guidance of an expert.

CONCLUSION

Every adolescent requires understanding, assistance, wise guidance, listening to, and love, if they are to pass through this important stage of development, without damaging themselves or others. It is important not to abandon, reject, or dislike a person, just because he is experiencing the normal adolescence phase.

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: email hidden; JavaScript is required

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).

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Posted in Yoga for Emotional Health, Yoga for Health, Yoga for Personal Growth, Yoga for Physical Health | 6 Comments »

YOGA FOR ANEMIA

Sunday, August 30th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

Anemia is a condition in which hemoglobin concentration, or the number of red blood cells, is below the defined level. The job of hemoglobin is to carry oxygen around the body. When red blood cells; and therefore, hemoglobin, are low – the blood fails to supply the body’s tissues with sufficient amounts of oxygen. Your lungs and heart will then have to work harder to get oxygen into the blood. Proper food, correct treatment, and the practice of asanas and pranayama, have proved very valuable for the production of hemoglobin, and necessary elements in the blood, in the pure form.

Recommended Asana

 

trikonasana

 

 

 

 

 

Trikonasana and its variations, Sarvangasana (If the child is younger than 12 years, then in place of Sarvangasana, the child can practice Viparita-karani-mudra), Surya-namaskara, Yoga-mudra

Parshva-trikonasana

 

 

 

 

 

Sarvangasana

 

 

 

 

 

Vipreetkarni

 

 

 

 

 

The practices of above asana are useful for purification of blood and increase of blood cells.

Recommended Pranayaam

Sivananda Pranayama, Shitali, Sitkari and Anuloum Vilom

Preparation

Spread a blanket or a warm cloth on the ground; over it, spread a cotton sheet. The reason for this type of blanket, being spread and lying down, therein, is that the energy or capability in the form of electrical charge that gets produced from meditation or Pranayama may not be conveyed away to the ground. It is the characteristic of the ground to conduct away electricity; hence at the time when we sit for meditation, Pranayama or concentration, one should use a spread, which is not a conductor of electricity.

Sivananda Pranayama

 

Sivananda Pranayama

 

 

 

 

 

By doing Sivananda Pranayama, we get maximum oxygen by inhaling. The air, (containing oxygen) that we breathe into our lungs, is transferred into our blood, which travels around our body – delivering oxygen to our brain, organs, and all other parts of our body. It helps the nervous system, the heart, the digestive system, muscles, sleep, energy levels, mental soundness, concentration, memory, and much more. When we exhale properly, we also get rid of waste products, such as – carbon dioxide, toxins, etc.

This Pranayama can be done in the morning, noon, and evening – as well as late night, whenever your stomach feels light – about three hours after meals.

Position

Lie down on your back, bend the legs from knees, knees and feet apart – make sure heels are not touching to the buttocks – keep both the arms a little away from the body, with palms facing upwards.

When one lies down with legs bent from the knees, and the knees are pointing upward – the blood circulation in the thighs, and parts of the lower body, reduces – the intestines get enough of a good quantity of blood.

Method

Focus your mind on the solar plexus (navel)…Start watching the breath… Breathe in as slowly as possible… Breathe out as slowly as possible… Now begin to deepen, lengthen, and extend this movement consciously… While inhaling, let the abdomen rise to its limit… at exhalation let it fall completely… Keep watch on each breath… Do this practice ten to fifteen minutes. Once you are finished, turn to the left side, with bent knees. Place your left hand under the head, right hand on the right thigh. Relax for some more time. Then sit up from that side.

Here, the mind gets concentrated on the solar plexus, and it is drawn away from the surrounding atmosphere; hence, the body gradually gets relaxed. The Pran Vayu, lying above the navel, and the Apana Vayu, lying under the navel, both get together and awaken Samana Vayu. The energy created, thereby distributes any element found to be short. Thus, whichever element is insufficient in the body, the same element is sent at the spot in enough quantity.

Shitali Pranayama

 

Sheetali

 

 

 

 

 

The practice of Shitali Pranayama is useful; especially for the supply of oxygen in a greater quantity.

Preparation

Spread a blanket or a warm cloth on the ground; over it, spread a cotton sheet.

Position

Sit facing East on Padmasana, Sukhasana, Siddhasana or Swastikasana or Vajrasana, in the early morning hours, before sunrise, to practice this Pranayama.

Method

Open your mouth and stretch your tongue outside the lips, fold the tongue like a pipe from both sides, inhale gently (not forcefully), through the folded tongue, take the tongue inside your mouth and close the lips firmly, hold the breath as long as possible, then very – very slowly, exhale through the nose. This is one round. Make 15-20 rounds like this.

Sheet-kari Pranayama

 

Sheetkari

 

 

 

 

 

Sheetkari is a variation of Sheetali Pranayama. Those people, who cannot fold the tongue outside the mouth, can turn the tongue inside the mouth – towards the throat.

Method

Turn the tongue in, behind the rows of the teeth, Keep the upper and lower teeth together, open the lips, inhale deeply and gently, through the teeth, with a sound like (si-si-si), then keep the lips closed and hold the breath as long as you can; slowly – slowly exhale through the nose, without opening the mouth. This is one round. Make 15-20 rounds like this.

If these two Pranayamas are performed in the early morning, before sunrise, a very good digestive power is observed, hunger increases, blood gets purified.

Anuloma and Viloma

 

Anulomevilom

 

 

 

 

 

If the breath is simply inhaled and exhaled, this process is known as Anuloma and Viloma. The proportion of time to be maintained is 1:2. That means to the time spent in exhaling – will be twice the time spent in inhaling.

Preparation

Bring 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 and finish the breathing from the left nostril.

Method

• Breathe in through the left nostril – slowly and deeply. Close the left nostril, with the ring and little fingers, and breathe out through the right nostril – gently and deeply.

• Breathe in through the right nostril. Close the right nostril with the thumb and breathe out through the left nostril.

• This completes one round of Anulome-vilome.

• Make 15-20 rounds.

Never make any hurry or haste in inhaling or exhaling. The belly should expand when you breathe in, and the belly should move inward when you exhale. In the execution of all breathing exercises, this fact has to be perfectly observed.

Benefits

Increased working capacity of intestines creates a new process of sending the iron that is produced additionally, in the various organs of the body.

So the practice of asana, pranayama, relaxation, concentration, and meditation, play a major role in the arranging of missing elements in the blood.

Other natural remedies

• Close the left nostril with the ring finger and little fingers of the right hand; inhale and exhale from the right nostril, whenever it is possible.

• Cold-water bath is very good. After that rub dry the body, with the palms of the hands.

• Sun bathe in the morning for about quarter of an hour daily.

• Steam baths, massage, and exercise – such as walking and swimming, are very beneficial.

Diet plan

First thing in the morning:

Take a glass of warm water with the juice of a lemon, with two teaspoons of honey.

Before breakfast:

Drink freshly prepared beet juice.

Breakfast:

Munacca / raisins (15 nos.) figs (4 nos.), washed and soaked in water overnight, in a glass container. The water, in which they are soaked, should also be drunk – in addition, seasonal fruit (dates, apple, orange, papaya, black grapes, strawberries, melon, musk melon, guava, musambi). Eating one variety of fruit each time is very beneficial.

Before Lunch:

Salad – in any quantity (onion, cucumber, tomatoes, sprouts, lettuce, carrots, beetroots, radish, cabbage, soaked peanuts)

Lunch:

Chapatti of wheat flour with extra bran, + seasonal green leafy vegetables, brinjal, cabbage, carrot, celery, beets, tomatoes, spinach + curd / buttermilk of skimmed milk.

Evening:

Vegetable soup, vegetable juice (spinach / carrot)

Dinner:

Same as lunch or dalia (broken wheat), fruit / salads.

Avoid:

Fried, fatty spices, starchy and sugar, containing food, tea, coffee, cocoa, white flour, tinned fruit, and refined cereals.

Daily recommendation:

• Drink water, as much as possible, during the whole day – other than at mealtime. You can have soup and buttermilk, along with the meals.

• Add milk, cheese, egg, almonds, peanuts, wheat germ, and soybeans, in your daily diet.

• Honey, taken in any form, is ideal for an anemic patient because of its high content of iron, manganese, and copper.

• A combination of ripe banana, with honey, is considered to be a good source of energy, as well as all the essential minerals.

• Take black sesame seeds (soaked for a few hours in warm water, ground, strained) and mix with 1 cup of warm milk with honey or jaggery.

• Garlic can help get rid of some types of intestinal parasites.

• The anemic patient must have his full quota of sleep.

• Avoid excessive worry and tension. Try to be cheerful.

These are some of the most effective and safe, natural remedies for anemia. Though these natural remedies are safe – it is advisable to consult your doctor before adopting them.

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: email hidden; JavaScript is required

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).

Tags: , , ,
Posted in Yoga for Health, Yoga Teacher Training | 7 Comments »

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