Posts Tagged ‘tadasana’

GROW TALLER WITH YOGA

Sunday, December 26th, 2010

By Dr. Rita Khanna

The entire human organism is controlled by the hormones. Every system, every organ, every tissue, every cell is guided in its functioning by hormones. Any imbalance results in disease. In children, various hormones, many minerals, and nutrients play the role in good height growth. Hormones are the products secreted by the endocrine glands. The endocrine glands are ductless glands, which discharge their internal secretions directly into the blood stream, and greatly influence the relationship between our mind and body.

Various, ductless glands of the body are the pineal, the pituitary, the thyroid, the parathyroid, the thymus, the adrenals, pancreas, ovaries, and testicles. Height, stature, the shape of the face, the appearance, intelligence, bodily development, the complexion, the color and characteristic differences between men and women, such as the temper, the voice, the growth of the hair, mental and physical capacity, the formation of the body, and even the emotions are regulated by the functioning of these glands.

HUMAN GROWTH HORMONES (HGH)

HGH is a substance produced by a gland in the brain, called the pituitary gland. This gland is often called the master gland because it controls many of the other glands in the body. It is about the size of a pea, and it lies above the roof of the mouth, beneath the brain. Growth hormone prompts the liver to make a substance, called insulin-like growth factor (IGF-1).

These growth factors, along with growth hormone itself, travel through the bloodstream and cause growth and development to occur throughout the body. Major organs that synthesize IGF-1 are the human placenta, heart, lung, kidney, liver, pancreas, spleen, small intestines, testes, ovaries, large intestines, brain, bone, and pituitary. Improper secretions of the pituitary gland, and shortage of hormones, may result in abnormal growth.

GROWTH PLATE

Bow pose - yogaThe growth plate is the area of growing tissue, near the end of the long bones in children and adolescents. Each long bone has at least two growth plates – one at each end. The growth plate determines the future length and shape of the mature bone. When growth is complete, sometimes during adolescence, the growth plates close, and are replaced by solid bone. Whether a growth plate is still open, or not, can only be known through an X-ray. For those whose growth plates are still open, an increased amount of human growth hormone can lead to height increase. Growth hormone does not only serve to increase children’s height, it also helps transform fat into muscle. It helps to build up and maintain bones, and to maintain other organ functions.

yoga instructor certificationYOGA INCREASES YOUR GROWTH HORMONES OR HGH

Yoga is the safest way to boost human growth hormones, without any side-effects. The proper growth and functioning, of the various parts of the body, is possible only when there is a balanced secretion of all these hormones. Asanas balance the hormonal secretions from the various glands and affect the function of the pituitary, as do various breathing exercises that stimulate the brain. Any Asana, where the head is lower than the heart, will result in increased blood flow to the brain, and benefit the pituitary gland and its functions.

YOGA ASANAS FOR HEIGHT

fish pose - yoga• Asanas, recommended for increasing height, are Tadasana, Trikonasana Suryanamaskara, Shavasana, Sarvangasana, Matsyasana, Halasana, Paschimottanasana, Dhanurasana, Chakrasana, Sethubandhasana, Vajrasana, Shashankasana, and Usthrasana. They maximize the harmonious interaction of the endocrine hormones, secreted by the pituitary, thyroid, parathyroid, and adrenal glands during the adolescent growth spurt. Minute concentrations of vital endocrine secretions, including growth hormone from the pituitary, calcitonin from the parathyroids, and thyroxin from the thyroid gland, control the rate and extent of physical growth and metabolism.

• Dynamic and static Asanas, such as Pada-hastasana, Paschimottanasana, Halasana, Yoga- mudra, Matsyasana, and yoga teacher certification course Supta- vajrasana, which exert a powerful stretching effect upon the vertebro-spinal axis, hips and legs, profoundly influence the nervous and arterial plexuses, supplying and innervating the epiphyseal growth plates of the spine and long bones (femur and tibia). They promote maximal nutrition, and contribute to the development of the skeleton, before fusion of the epiphyses occurs – usually by the 16th year.

• Pranayama, such as Bhramari and Ujjayi, are very relaxing to the brain. When the human mind is relaxed and stress-free, it will increase the production of Human Growth Hormone (HGH).

• Besides Asanas and Pranayamas, proper diet for the bones and muscles is a must. It should include water, protein, become a yoga teachercarbohydrates, iodine, calcium, phosphorus, magnesium, and iron.

• An adequate quantity of sleep is also required to increase the height, and makes the body stronger. During deep sleep, growth hormones, produced by your pituitary gland, are released into your blood stream, and travel through your body, causing the thickening and lengthening of your bones.

• Do not forget to laugh, because laughter has numerous healing powers, and is also the best medicine for generating Human Growth Hormone.

Below is a technique of Sethu Bandhasana (Bridge Pose) for height growth:

yoga posture alignmentTECHNIQUE

• Spread mat or double-folded blanket on a flat ground.

• Now, lie down straight on your back.

• Bend each leg, at the knee, one-by-one.

• Both knees should touch each other.

• The heels and the toes should also touch each other.

• Take the heels quite close to the buttocks.

• Feet flat on the floor.

• Keep your hands, by your sides, parallel to the ground.

• By pressing the palms on the ground, lift the waist up.

• The middle part of the body should be lifted up, as much as possible, and it should be supported by both hands.

• The fingers, of the hands, should remain on the outer side, and the thumbs should point inwards.

• The waist should be supported with the hands.

• The arms, between the shoulders and the elbows, remain parallel to the ground, and the forearms, between the elbows and wrists, remain vertical to the ground, as a pole.

• Now, very slowly – straighten your legs one-by-one, with the right leg first, then the left leg.

• Both – thighs, knees, calf muscles, heels, and toes of the feet should touch each other.

• There should not be any angle at the knee joint.

• In this way, the shape of the whole body will be like a fly over a bridge.

• Hold this pose for as long as you are comfortable.

• When releasing the Bridge Pose, slowly fold the legs first, one-by-one, then remove the hands and put them on the sides of the body; slowly put the body back down on the floor.

• Relax.

BENEFITS

The Sethu Bandhasana enhances the functioning of the endocrine system, which regulates secretion of the hormones. It increases flexibility and elasticity of the body, strengthens the lower back, abdominal muscles, and opens the chest. By the practice of this Asana, the vertebrae of the spinal column, shoulders, upper arm, both forearms, elbows, wrists, palms, fingers, neck, back, waist, thighs, knees, and the calf muscles, experience energy and vitality. By its regular practice, one becomes free from psychological abnormality, if any; and obtains a life filled with good thoughts, hopes, and joy.

If one follows the above Yogic lifestyle, religiously, which includes regular Asanas, Pranayama, adequate sleep, and a healthy diet – one can ensure maximal growth and development of the body.

AUM 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.

Also conducts online Yoga Courses & Naturopathy Guidance.

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 Physical Health, Yoga Teacher Training, Yoga Therapy | 4 Comments »

RELIEF FOR VARICOSE VEINS THROUGH YOGA

Saturday, December 11th, 2010

By Dr. Rita Khanna

Yoga therapy, not only brings relief to sufferers with a varicose veins condition, but also aids in correcting and restoring damaged veins to their former condition. By regular practice of Yogasana, and Pranayama, it is possible to save oneself from such an irreparable situation, and it is possible to arrest further deterioration. Many patients have reported great improvement in their condition – with regular and consistent practice of Yogasanas.

This is especially true of early cases where damage is not yet severe. Extreme cases require medical consultation and therapy, because the great danger is the collection of blood in one spot, resulting in the clotting of blood. Blood clotting can occur in any part of the vein, and the clot can move with the circulation of the blood. It can clot in the leg, but it can also clot in the vein, pertaining to the heart or lungs, as well as brain. Under such circumstances, emergent proper medical treatment has to be taken, and no Yogic exercise should be undertaken unless the doctor advises.

THE NETWORK OF VEINS

There are two systems of leg veins – the superficial veins and the deep veins. The superficial veins lie closest to the skin, and the deep veins lie within the muscles of the leg and the thigh. The superficial system enters the deep system in two places – in the groin and behind the knee. In addition, there are a number of perforating veins, along the leg and thigh, which interconnect the two systems. Varicose veins develop where the two systems are connected to each other.

HOW DO VARICOSE VEINS DEVELOP?

Blood is pumped from the heart, to the legs, through arteries. The pumping action is established, as the muscles of the thighs and calves contract while walking. These repeated contractions squeeze, and milk the blood upwards, along the veins, towards the heart. The entire process of sending blood back to the heart is called the venous pump. Once it has supplied oxygen and nutrients to the legs, blood returns to the heart through the veins. To complete this process, blood must flow upwards against gravity.

Healthy veins return blood to the heart and lungs so it can be re-oxygenated. A system of valves makes this happen, by allowing the blood to flow in only one direction – up. When valves fail or leak, gravity causes blood to flow backwards and pool inside the vein, and the vein swells. This causes a varicose vein in the superficial veins in the legs. They often look blue, bulging, and twisted.

CAUSES

A hereditary tendency, excessive pressure on the legs or abdomen, hormonal fluctuations during pregnancy, repeated delivery as well as very quick deliveries, miscarriages, menopause time, dietary deficiencies, loss of skin elasticity due to aging, prolonged standing or sitting, constipation, constrictive clothing, wearing high-heeled shoes, lack of exercise, obesity, and repeated heavy lifting, are probable causes.

SYMPTOMS

Aching, heavy legs, ankle swelling, itching, burning, cramping, restlessness, throbbing, and a brownish-blue, shiny skin discoloration around the veins.

YOGA THERAPY

Asanas, which allow the stagnant pooled blood to drain back to the heart, permitting damaged veins to resume more normal dimensions, and facilitating valvular competence are the:

Ardhapawan-Muktasana, Pawana-Muktasana, Naukasana, Urdhvamukh- Paschimottanasana, Chakrasana, Sarvangasana, Shirshasana, Vajrasana, Janushirasana, Paschimottanasana, Shashankasana, Tadasana, Pada- Hastasana, Suryanamaskara, and Shavasana.

Sarvangasana (Shoulder Stand) is considered to be the most effective Yogasana in the treatment of varicose veins. While doing this Asana, try to remain in the posture for at least 3 minutes. It increases the circulation of blood and also reduces the pressure of the blood that has collected in the veins. Remember to rest in Shavasana after any inverted posture. If you find difficulty in performing this Asana, try the following technique:

TECHNIQUE

• Lie flat on the floor, resting your legs in an inverted position on a chair or straight up against a wall.

• Breathe deeply through your nose, using the belly breath.

• While inhaling, let the abdomen rise to its limit, and at exhalation, let it fall completely.

• Keep watch on each breath with closed eyes.

• The deep breathing creates a pull in your chest cavity that also draws blood from the legs to the heart.

• Fresh blood then enters your legs, easing the pain.

• Do this pose twice daily for about ten minutes; the discomfort will start diminishing.

Beside the above Asanas below are a few simple exercises, which can be done by anybody, and are helpful in this condition. They are:

• Sit with your legs extended on the ground. Feet together – inhale and gently press the toes downwards, for a period of counting 10 – release while exhaling. Now, press backwards towards the body for a period of counting 10 – release while exhaling. Repeat 7-10 times.

• In the same way, the whole part of the leg, including sole, is to be pressed in front, as well as pulled backwards; feet apart slightly about 6 to 8 inches, inhale, and press the soles forward, slowly, for a period of counting 10, and release while exhaling. Now, press backwards, toward the body, for a period of counting 10 – release while exhaling. Repeat this process 7-10 times.

• Feet together, rotate them slowly, clockwise 7-10 times, with the breath, and slowly anti-clockwise for 7-10 times. Inhale, while pressing the feet forward. Exhale, while pressing the feet backwards. Do not raise the heels while rotating.

• Bend the right leg, place the right arm under the right thigh, and hold the right wrist with the left hand. Raise the right leg up to an angle of 90 degrees and move the leg clockwise 7-10 times, and then anti-clockwise for 7-10 times. Repeat this process with the left leg, also.

• Make an “L” shape with the hands (fingers together, thumbs apart) and keep them just behind the hips; palms down. Lean back and support yourself on the forearms. You can first take support from the right hand – thereafter, on the left hand. In this position, the shoulder and head will remain lifted up. Lift the whole body, which is situated under the navel. Now, bend both the legs from the knees; raise them up off the floor, and start cycling with natural breathing. Do this 7 times clockwise, and 7 times anti-clockwise. Cycling is especially beneficial for the veins and muscles of the thighs. (If you can’t sit in this position, then just lie down on the back and do it).

PRANAYAMAS

Bhramari Pranayama and Omkar recitation help get relief from pain. One should do these as much as possible, every day.

SOME MORE SUGGESTIONS

• Keep the legs elevated as much as possible, to drain the pooled blood from the veins. If you work at a desk, support the legs horizontally rather than down in the usual position.

• Avoid crossing your legs while sitting, since it cuts off blood flow, and increases pressure in leg veins.

• Avoid standing unnecessarily for long periods of time. If this is not possible, then keep the muscle pump actively working, and moving the blood, by walking around, or flexing and contracting the leg muscles, as much as possible.

• Walking is beneficial, as the movements of leg muscles help push the blood upwards. It results in creating muscle pressure and relaxation of the muscles; thereby, the blood circulation and control is well maintained. One should also remember that anything, in excess, is bad. It is good to walk long distances, but those whose body is not efficient, and very fit, should avoid very long walks, as this could also lead to this problem of varicose veins.

• There is a special way of walking, which will bring relief. The heel is brought to the ground first with each step, and then the calf muscles are consciously used to lift the heel of the back foot as it comes forward – increasing the ‘spring’ in the step.

• Don’t wear heels taller than an inch. When you wear high heels, you don’t utilize your calf muscles enough while walking, and these muscles are responsible for pumping blood back to the heart from ankles.

• Sleeping, with the feet raised slightly, above the level of the heart, helps the blood flow away from ankles. Keep a pillow under the feet, instead of under the head. One may lie down on the ground, raise the legs, and support them on a cot or sofa; in this way, the advantages of Uttanpadasana can be obtained.

• During pregnancy, rest frequently, because your growing uterus is putting added pressure on the veins in your lower body, blood flow can become strained, causing larger and swollen veins in your legs, vulva, and rectum. Increasing hormones also relax the walls of your veins, as well as the ligaments and joints in your body. The less you exert your body, the less pressure you will put on your veins.

• During pregnancy, lying on the side will aid venous return, by shifting the pressure off the inferior vena cava in the abdomen. Alternatively, the pregnant woman can relax, lying fiat on the back, with the feet against the wall or on a support.

• Use of elastic stockings prevents further deterioration, but this is not an instrument for cure of the disease. During the day, the stockings can be released periodically, the leg elevated and massaged, and then the stockings re-applied. At the end of the day, the stockings are removed.

• Massage of the legs is very effective in bringing relief from the ache of varicose veins. It is most pleasant and relaxing in the evening, when the limbs are tired. The movement should be towards the heart, squeezing and milking the tissues of blood.

By adopting simple measures regularly, such as these, much relief can be gained.

AUM 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

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 Medical Conditions, Yoga Therapy | 2 Comments »

PRAYER OR NAMASTE MUDRA

Sunday, November 7th, 2010

By Dr. Rita Khanna

Mudra, literally means, hand gestures that direct the live current through the body. Prayer, or Namaskara Mudra, is a beautiful gesture, performed by joining the two hands together. In this Mudra, the two hands are pressed together, and held near the heart, with the head gently bowed as one says, “Namaste.” In the simplest of terms, it is accepted as a humble greeting, straight from the heart, and reciprocated accordingly.

This Hindu salutation says, “The divine in me honors the divine in you.” The expression is used on meeting or parting. This position is always adopted before starting, and finishing, a Yoga class; and some of the Yogic postures, such as: Suryanamaskar, Tadasana, and Tree Pose, etc. It has various forms, viz hands held near the chest in greeting equals, held at eye level in greeting one’s Guru, and hands held above the head in salutation to God. One form is with the open hands placed side-by-side, as is done by beggars to receive tips, or a worshiper beseeching God’s grace in the temple.

HOW THIS MUDRA WORKS AND ITS WEALTH OF KNOWLEDGE

By performing Prayer Mudra, palms and the five fingers, fully touch each other. Hands are organs of action, and the motor nerves (which end in the motor cortex) control their movement. At the same time, hands are sensory organs.

On the palms and fingertips, skin tactile sensibilities are provided by different nerves, whose impulses are transmitted to the sensory cortex, and also to the adjacent association areas, where it is assumed that sensory stimulations have the final elaboration of sensation. Fingers are also shown to have ‘extra-sensorial’ ability, cutaneous optical and sound sensitivity. Experiments show that, subliminally, the skin of the hands perceives light stimuli, comprehensive of color differentiation.

This Mudra neutralizes the positive (male) and negative (female) sides of the body. When the fingers touch another part of the body, a circuit is produced. This allows energy that would have been otherwise dissipated, to travel back into the body, along the Nadis. Hand Mudras, where fingers are joined, engage the motor cortex at very subtle levels. Once Pingala Nadi is engaged, then a signal goes back through Ida Nadi, to the brain. By holding these extremely sensitive areas, in a certain fixed position, a loop of energy moves from the motor cortex, down to the hand, and then back to the brain. Thoughts and experiences are generated, and our detached observation of these, can give useful insights into discovering our more subtle dimensions.

By pressing the palms of the hands together firmly, we connect the two hemispheres of the brain, and bring them into balance. The right hand is controlled by the left hemisphere of the brain, and the left hand by the right hemisphere. When we join the hands, we create a closed criss-cross circuit, a situation of equally distributed brain stimulation, which generates mental balance. This leads to a greater possibility of relaxed concentration.

The circuits, stimulated, are then brought into the sphere of conscious awareness. Repetition, over a period of time, makes this subtle action more conscious, and we become increasingly aware of the effect. Then, the Mudra gains power in its expression, brings knowledge to the practitioner, and connects us with our higher self.

HOW TO PERFORM THIS MUDRA

• The beauty of this Mudra is that it can be practiced standing, sitting, or lying down. Sit in a comfortable seat – Sukhasana, Ardha-padmasana, Padmasana, or any other Asana – spine erect, head in line with the spine.

• Place the palms of the hands together, elbows to the sides, thumbs at the heart center. Hands line up in a prayer position. The fingers are together, with fingertips pointing up. The hands are pressed together firmly and evenly.

• Be aware of your hands touching each other. Be aware of your breathing.

• This Mudra brings focus to the heart center, Anahata Chakra, the seat of emotion, love, compassion, and turns the mind to this. Feel the centeredness, love, and balance.

This is a gesture that lessens our sense of ego and self-centeredness, requiring some humility to do it well. This hand gesture symbolizes the oneness; the bringing together of duality and fragmentation. This oneness is recognized within (body, mind and spirit) and without (the connection to all living things).

SOME MORE EFFFECTS OF NAMASTE

• A Mudra can work successfully by itself; but when it is associated with the proper mental and emotional attitude, the efficacy is multiplied.

• From the cognitive psychological point of view, Prayer Mudra involves a mental state of humility, regard for something other than oneself, a submission and appreciation of differences in status.

• The practitioner recognizes the existence of a superior entity. Here the term ‘superior’ is employed in its philosophical sense – the practitioner recognizes something existing sine principium, in fact, timeless. This implies the abandonment of one’s identity, individuality, and the egoistic attitude of possession.

• Further steps, on the expansion of awareness, are related to the inner control of the mind, by a total disintegration of the ego. This state consists of facing and confronting the shadow self, the unconscious forces, facing the perception of the polarity principles, manifesting as one creative/destructive continuum. At this stage, one either advances towards total liberation, or returns to material conditions.

• The nerve current of the body converges in the feet, the solar plexus, and the hands. Psychic energy leaves the body at these junctures. To “ground” that energy, and balance the flow of Prana streaming through the nerve system, Yogis cross their legs in the lotus posture and bring their hands together. The Prayer Mudra acts like a simple Yogic Asana, balancing and harmonizing our energies, keeping us centered inwardly, poised, and mentally protected. It closes our Aura, shielding us psychically. It keeps us from becoming too externalized; thus, we remain close to our intuitive nature, our super consciousness.

• Namaste is a gesture of friendship and kindness, also of thanks or special recognition. This form of acknowledgment is so lovely, so graceful. Just look at two people in Namaste, and you will see so much human beauty and refinement.

• In the Namaste Mudra, we unite or balance the two sides at the heart centre. So, the gesture indicates that we relate from a space of balance and love. This is a simple and beautiful gesture, which serves as both an internal, and external, signal for these two qualities. This is what divine love is. It is balanced and unifying and not just a demonstration of emotions. The more balanced we are, the more love we exude. This Mudra is one of the most refined ways of greeting, as it acknowledges the light in the other, and reminds us of our own.

CONCLUSION

As much as Yoga is an exercise to bring all levels of our existence, including the physical and intellectual, in complete harmony with the rhythms of nature, the gesture of Namaste is Yoga in itself. Thus, it is not surprising that any Yogic activity begins with the performance of this deeply spiritual gesture. What we call life is within the body; what we call eternity, is also within this body. The body is not ‘that’, but ‘that’ is in the body. Our existence, in this world, is always plunged in a dimension of life that is psycho-physiological in itself – we are body, mind, and psyche (soul) – all together.

According to Indologist Renov, “Meditation depends upon the relationship between the hands (mudras), the mouth (mantras), and the mind (Yoga)”. The performance of Namaste is comprised of all these three activities. Thus, Namaste is, in essence, equivalent to Meditation, which is the language of our spirit in conversation with God, and the perfect vehicle for bathing us in the rivers of divine pleasure. This understanding is reflected in the practice of Mudras, which are psycho-physiological attitudes.

AUM 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: 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 Physical Health, Yoga for Spiritual Health, yoga mudras | 5 Comments »

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

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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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Vinyasa Yoga

Saturday, July 11th, 2009

Lord of the Dance PoseWritten By Iderah S. Roeck

Yoga’s birth came 5,000 years ago, in India. Originally yoga was designed to strengthen and align the body and focus the mind for meditation. Today it is also designed for this and for exercise. The word yoga literally translated means “to yoke” or “to join.”  In practicing of yoga we are combining the mind, body and soul into one, joining or yoking into a cohesive package. Yoga being one of the oldest holistic health care systems, connecting the mind with the body – teaching that emotional, and spiritual, aspects are indeed connected to the physical body – Can help heal aliments, diseases and environmental stresses. Yoga is good for you!

Yoga is not a religion. Yoga is a spiritual discipline with a code of ethics toward yourself and others. It is a system to help the student to heal the mind, or quiet the mind – To help the body combat our loud and stressful environment.

Every human being on our planet, on earth has 50,000 to 80,000 thoughts every day, often the same thoughts recycled muddling, darkening our minds. This leaves little room for progress, or relearning. Using Yoga asana (postures) and pranayama (breathing), one helps clear the clutter of the stressed mind. One learns how to calm without the aid of outside stimulates. Without the world’s influence, without the clutter, one can learn to heal themselves.

Yoga is a discipline and must be practiced, meaning, constant attention to the ethics, postures, and breath. Learning something new each time, while hearing different parts of your physical, emotional and spiritual body and responding to them. In this process, the student gains experience, self-knowledge, patience and persistence to take out into the world to use for the good of man and self. Through practice (asana and pranayama) one learns to focus the mind on one thing at a time. When the mind is focused the nervous, circulatory and respiratory systems respond by slowing down, allowing for a calm to fall over the physical body, mind and soul. This helps one to feel centered, think more clearly and feel grounded. That calm helps the body to release the unnecessary tension and long held emotions, we all carry. Practicing and repetition of yoga postures (asana) breath control (pranayama), aligning the bones, joints and muscles, producing flexibility and strength – Benefits from practice accumulate over time.

Regardless of your physical size, strength or flexibility, everyone can do Yoga. Young or old, male or female, everyone can benefit from a yoga practice. It has taken your entire life to get to where you are today. Environmental, heredity, job, family etc., have made you what you are right now. Knowing this is the first step in the change you can make for a healthier you, a happier you. Yoga is in the journey, yoga is meant to be explored, it is not a quick fix, it is not about the destination; it’s about the process. Take your time to get to know yourself again. Taking the time, energy, and desire to change your health starts with you. Remember to never forget to nurture yourself.

Asanas can be practiced any time of the day, in the morning your body is stiffer but your mind is sharp, in the evening practice the mind is dull but the body is loose. When you practice is a personal choice. Depending on what type of yoga you choose to do, will decide the speed, rate, and way your get to and stay in asana (posture).

There are six branches (types) of yoga, Raja Yoga-focus and meditation, Karma Yoga-performance of a selfless service, Bhakti Yoga-heart and devotion, Jnana Yoga- wisdom and knowledge, Hatha Yoga- physical and Tantra Yoga- ritual. The yoga you are doing with me today is Hatha Yoga and branching from this broad category is Vinyasa Yoga. Vinyasa yoga is made up of a physical exercises connecting movement and breath, this connection is further connected by a sequence or group of asanas.

Vinyasa is a Sanskrit (Indian) word coming from the prefix vi, which means variation and a suffix nayasa, which means “within prescribed parameters.” The parameters with respect to the asanas contained in Yoga Sutra of Patanjali are Steadiness or the ability to remain steady in a posture or balanced. Comfort or the use of the breath and close attention to the mind, ensure the joy and relaxation for the practitioner. The third parameter is smooth and long breathing; this also ensures joy and relaxation. No panting, no increase of heart rate, slow long breaths in conjunction with the asanas.

Each sequence is called a “vinyasa.” “To flow” through a vinyasa is what you will be doing in class. Remembering to breathe in conjunction with the vinyasa or asana will promote balance and calm, as well as tone internal organs and muscles, depending on the particular pose. The progression of vinyasa starts and ends at the knuckles, fingers, wrists, elbows, and the shoulders, then the neck, thorax, thoracic spine and lumber spine, to the hip joint and the pelvis, the knees, ankles and feet. Thus the entire body is involved. In the vinyasa school of yoga there are hundreds of posture’s and sequences. It would take years to learn them all. All are meant to heal pieces and parts of your, physical, mental and spiritual being.

Tadasana is an asana that starts and finishes most vinyasa sequences. This asana is done standing, toes spread wide, feet together or hip distance apart, knees pulled up to the thighs, pelvic slightly lifted (lift belly by pulling bellybutton toward spine) shoulder blades slide down the back, shoulders relaxed away from ears, arms hanging down on each side of the body, chin parallel with the earth, eyes fixed or closed, and top of head reaching toward the sky. Standing in this posture will insure a balance much needed for daily life and needed for the continuation of vinyasas.

Standing will help you to notice the parts of your body sometimes forgotten, like your feet. Knowing that these two pieces of our bodies are what holds us up, and that you have to walk on them for hopefully 100 years. We expect them to do what is meant for them to do, Hold us up, walk, run, stretch, we cram shoes of all kinds around them etc., while often we forget to love, and take care of them. Remembering to take care of our bodies, specifically our feet will help us to be more aware of each part, each breath and each thought.

Yoga is a way of life, introducing it into your life will only give constant rewards. Slow or fast, strong or weak, big or little, yoga is a good thing for all. There is yoga for you. There is a yoga you can connect to. The fun part is finding which one; by practicing all of them you will see and feel results, while finding your yoga.

I have practiced Yoga for ten years and have many wonderful things to say about it. I have had the flow of my practice speed or slow, Life happens. I continued to return to it, to practice on and off my mat; using the yoga time for me to shut the world out, for just those moments. Five minutes or two hours, whatever time I had, or energy I had, I would do asana, pranayama, meditation, sometimes everyday, sometimes once a month, at home or at a studio. This is why I love yoga there is no feeling of guilt when I don’t practice, my body wants to go back to yoga, my mind remembers what yoga did for it, and my spirit knows what is missing. I have learned much about myself and others on this journey. I am graceful now, I am softer, I am easier, and I am calmer. I am happy with yoga. Yoga is a gift from God, and I thank thee.

Iderah S. Roeck is a Vinyasa Yoga intern (Yoga teacher in training) from Norfolk, Virginia.

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Tadasana – Hatha Yoga’s Mountain Posture for Chronic Back Pain

Sunday, December 7th, 2008

By Paul Jerard, E-RYT 500

Yoga has hundreds of postures for relief of back pain. It should be noted that learning from videos is advisable for Yoga teachers, Yoga therapists, Ayurvedic doctors, physical therapists, and medical doctors.

However, if you have limited Yoga experience, please consult with your physician before going to a class or session. At that point, you should seek the advice of a competent Yoga teacher or Yoga therapist. Each step is important, so please do some research in order to make the best possible choice.

Mountain Pose (Tadasana) with emphasis on the pelvic tilt.

Tadasana is considered by some to be the starting position of all standing poses, but it is also performed at the end of many standing poses. Tadasana can be commonly seen in Vinyasa sequences and Sun Salutations.

This is an indication of the value of an advanced posture, which many of us take for granted. Tadasana is considered to be an advanced posture, due to the number of subtleties and the number of muscles used. The subtleties, within Mountain Pose, make complete awareness difficult for every level of Yoga practitioner.

Therefore, never underestimate the value of standing erect. Ideally, your feet should be as close as possible. If you have difficulty with balance, keeping your feet hip width, will be fine. If you are in a wheel chair, you can still practice Tadasana by sitting up tall. While sitting, your ankles should be directly under your knees.

A simple definition of the pelvic tilt is a position in which your buttocks are tucked under the spine; while your abdominal muscles are contracted. Some teachers will tell you to “roll your hips forward,” while others tell you to “tuck your sacrum under the heart center.” This is easier said than done, but you can practice the pelvic tilt on the floor or in your bed.

Eventually, you can do this standing. A wall behind you makes a wonderful prop. The back of your heels, sacrum, and shoulder blades, should be relatively close to the wall. Do not over tuck the pelvis forward, and observe if you have a natural backward tilt of the pelvis.

The backward tilt of the pelvis, and lower spine, is a factor in developing excessive tension within the lower back and weak posterior muscles. The back of your head should not be touching the wall. Keeping your gaze at eye level will improve the alignment of your upper spine.

The above-mentioned points can serve as general guidelines, but this barely scratches the surface. To learn Tadasana, correctly, will require proper instruction and dedicated practice. For the Yoga practitioner, Tadasana should be practiced every time one stands.

Please remember that your skeletal body is unique. Your skeleton is different because of a lifetime of demands from work and activities. It will not conform to the strict demands of a “cookie cutter” philosophy. Do your personal best. Remain aware of your own journey toward better alignment and ultimately less, or no, back pain.

© Copyright 2008 – Paul Jerard / Aura Publications

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