Yoga and Naturopathy « Yoga Teacher Training Blog

Posts Tagged ‘Yoga and Naturopathy’

MANAGE YOUR ALLERGIES NATURALLY…

Sunday, January 9th, 2011

By Dr. Rita Khanna

Sensitivity to certain substances, which causes body reaction, is known as an allergy. The word ‘allergy’ means an altered or abnormal tissue reaction, after exposure to an antigen (also called an ‘allergen’). Allergies are often associated with weak adrenal, immune, and digestive functions.

Common allergic reactions are sneezing, watery eyes, running or clogged nose, coughing, eye, nose and throat irritation, and conjunctivitis. These reactions are the body’s ways of defending itself against bacteria and viruses. The immune system plays a role in defending the body’s defense against microbes and other threats to health, but it is also the culprit in the phenomena of allergies and hypersensitivity.

THE IMMUNE SYSTEM

The immune system is a collection of cells (such as, B-Cells, T-Cells etc.), chemical messengers (e.g. cytokine), and proteins (such as immunoglobulin) that work together to protect the body from potentially harmful, infectious microorganisms (microscopic life forms), such as bacteria, viruses, and fungi.

It generates Immunoglobin E or IgE, which attacks the particular allergen that enters the body. When the IgE encounters its allergen, it binds to it, and the cell to which the IgE is attached, releases histamine, cytokines, or leukotrines – or any powerful inflammatory chemical. The allergic reaction occurs if the body tissues are sensitive to the allergen. The allergen may reach the tissues by direct contact with the skin, or various mucous membranes of the organs, or through the bloodstream after absorption. Almost any part of the body can be affected by allergies.

ALLERGIC REACTIONS

Allergic reactions are caused by a wide range of substances and conditions. These include pollens, dust, cosmetics, animal hair, poisonous plants, serums, vaccines, drugs, physical agents, such as heat, cold, and sunlight, and also a variety of foods. The foods that commonly cause allergic reactions are oranges, milk, eggs, wheat, peanuts, fish, chocolates, tomatoes, and strawberries. Stress and heightened negative emotions can also aggravate allergies, which may lead to chronic respiratory illnesses, such as asthma and bronchitis.

ADOPT YOGA

Yoga strengthens the body’s natural resistance, helps the body block toxic reactions, and strengthens the liver, which boosts the immunity. An ideal life style, based on Yoga, that helps to remove stress and leads to relaxation, is extremely effective in reducing the allergy symptoms, by tempering the immune system’s response to the offender.

RECOMMENDED POSES

Surya-namaskara, Shavasana, Sarvangasana, Setu Bandhasana, Halasana, Paschimottanasana, Ardh-matsyendrasana, Yogamudra, Shashankasana

RECOMMENDED PRANAYAMAS

Kapalbhati, Bhastrika, Ujjayi, Nadi Shodhana

SHATKRIYAS

Neti, Kunjal, Enema or Laghoo Shankhaprakshalana (Once in a week)

RELAXATION

Yoga nidra

RECOMMENDED DIET

To strengthen the overall physical resistance to every allergy, the body requires a large alkaline reserve for its daily activity. For that, take a glass of warm water, with the juice of lemon, and two teaspoons of honey – first thing in the morning.

Before breakfast – a glass of carrot juice. Breakfast – some seasonal fruit, Lunch – chapattis and seasonal vegetables and salad and curd / buttermilk. Evening – fruit / fruit juice. Dinner – same as lunch / dalia (broken wheat).

AVOID

• Tea, coffee, chocolate, cola drinks, alcohol, sugar, and products made from it.

• Refined cereals, meat, fish, chicken, tobacco, milk, cheese, butter, smoked, and salted pickled foods.

• Foods containing any chemical additives, preservatives, and flavorings.

A FEW GUIDELINES FOR MANAGING AN ALLERGY

• The best way to prevent allergic reactions is avoiding what triggers them.

• Drink a reasonably large amount of warm water.

• Take diet, which is low in heavy indigestible elements, like fats and oils, milk and ghee, spices, sweets and refined products. Adequate fresh fruits, vegetables, and roughage are recommended.

• To increase the intake of fresh seasonal fruit, take fruit in between meals.

• Do not eat and drink together. Drink water half an hour, before or after, eating.

• Regular meal times should be followed, and the evening meal should be before 7 p.m. Avoid overeating.

• Take plenty of soups.

• A salt free diet is the best diet and should be taken frequently.

• Massages and steam baths are beneficial.

• Hygiene of the whole body must be looked after properly.

• Plenty of sleep, adequate rest, and fresh air are very beneficial.

• Cleansing (overhauling) of the body before the allergy season will counter allergies.

• Reduce stress and be cheerful.

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).

Tags: online Yoga courses, Yoga and Naturopathy, yoga courses, yoga nidra, yoga teachers training, yoga training
Posted in Yoga for Health, Yoga for Physical Health, Yoga Therapy | 1 Comment »

CHAKKI CHALANASANA (MOVING THE GRINDING WHEEL)

Monday, October 25th, 2010

By Dr. Rita Khanna

Chakki Chalanasana is a very simple exercise, but it is very important and beneficial for our well being. Three very important organs get massaged with this exercise. These are the liver, kidneys, and pancreas. We are quite conscious of our teeth, hair, lungs, and heart, but pay very less attention to the liver, kidneys, and pancreas.

When the problem of diabetes is detected, people take urgent treatment and start taking care of the pancreas. The same situation is there for the kidney problem, too. We hardly think of our liver because its problems are not manifested. With this Chakki Chalanasana exercise, the functional capacity of these organs increases by increased supply of blood. Before we learn about this exercise, we must know about the liver and its functions in detail.

LIVER

The liver is the biggest organ in our body. Its weight is about one to one and half kilograms. It is protected by the ribs. It is situated on the right side of the abdominal cavity beneath the diaphragm. The liver has to do various functions, such as metabolism of carbohydrates, proteins, fats, synthesis of bile, storage of glycogen, iron, fat, Vitamin?A, D, and excretion of toxins and chemicals. Following are the functions of the liver in detail:

FUNCTION OF THE LIVER

The liver, as a digestive organ, serves two purposes–filtration and bile production.

• The unwanted and excessive poisonous substances, produced in our body, are eliminated from our body by the liver. Certain substances like nicotine, caffeine, and some drugs, entering in our body through food, water, air, and due to our lifestyle, get passed through the liver; then they are allowed to go towards the heart. If these substances reach the heart directly, it may lead to sudden death; but within five to ten seconds of their reaching into the liver, they are eliminated by the liver through urine or stool. Alcohol that enters the body, with cocktails, is converted into water and carbon dioxide by liver. Within one hour’s time, the liver converts one and half, to two liters, of narcotic substances into a simple form.

• After filtering the toxins, they are secreted into two main substances – bile and urea. Every second in our body, ten million red blood cells are destroyed, which should be cleared from the body. Recycling of it occurs by the liver, only. From those remnants, the liver produces about one liter of bile, which is bitter in taste, green in color, and a greatly helpful substance in digestive processes.

• Bile is an alkaline compound, which performs as a digestive and an excretory agent in the intestines. It is made up of cholesterol and waste products. This chemical substance reaches the duodenum through the gall bladder. (The duodenum is a part of the gastro-intestinal tract between the stomach and the intestine). As a digestive agent, for simple absorption, bile breaks down fats into the smallest parts. As an excretory agent, for removal during defecation, it deposits toxins, filtered by the liver, into to the intestines. If extra bile remains in the tract, it does Nadishodhana (purification of the nerves) of the channels around the liver.

• After eating the non-vegetarian diet or fish, dangerous ammonia is produced from the protein content in the stomach and intestine. If it directly enters in the blood, it may result into a life-threatening condition. However, the liver converts it into a harmless substance. Even though some amount of it remains, that gets converted into urea and it is eliminated by the kidneys through urine. So, before permitting the blood to reach the rest of the cells in the body, the liver eliminates toxins and non-viable materials.

• The liver produces thousands of enzymes, it provides these essential chemical substances for various functions, and keeps the different parts of the body fit. The chemicals, which are produced by the liver, are so many, that we can produce these substances only by installing a big factory spread in many acres of land.

• Chocolates contain high amount of sugar, and raises the blood sugar level; sometimes insulin administration may be required or it may lead to an increase in diabetes, coma, paralytic attack, or even death; but the liver converts that excessive sugar into glycogen. In the form of glycogen, the liver can store 250 grams of sugar, so that in the future, whenever sugar levels decrease, due to any reason, the liver can convert glycogen into plain sugar, and it protects life.

• The energy source of functional capacity of our muscles is from the liver, only. When we walk, run, or climb stairs, the muscles get energy by burning of glucose, and some lactic acid is also produced, and later on it is recycled. This glucose is obtained from metabolism of glycogen, which is stored in the liver.

• Whenever bleeding occurs from an injured part of the body, immediately clotting of the blood occurs by the clotting factors produced by the liver.

• The production of immunoglobulin, to fight against infections, occurs in the liver.

• The liver also works as a safety valve for our heart. When there is a sudden flow of blood towards the heart, the liver sucks it as a sponge, and later on, it gradually releases towards the heart, so that the heart can manage it properly.

• The hormone, controlling the salt level in our bodies, is produced in the adrenal glands. If the level of that hormone increases in the blood, there is a possibility in the development of swelling in the whole body; however, the excessive amount of the hormone is destroyed by the liver.

• Thus, the liver blesses the people as ‘Mrityunjay Mahaev’ (life protector).

EXERCISE-MOVING THE GRINDING WHEEL

• Sit on the blanket – keeping the legs as wide apart as possible.

• Interlock the fingers of both hands, and turn the palms outside. (So that the back of the fingers is towards you.)

• Straighten the elbows in front of the chest.

• Now, move the arms (from shoulders to fingers), from left to right (clockwise), and horizontal to the ground, as you are moving the grinding wheel. (Keep the arms straight and horizontal throughout the practice; do not bend your elbows.)

• Imagine that you are grinding wheat, with an old-fashioned stone grinder.

• When the hands come nearer to the chest, inhale deeply. The abdomen is pressed when the hands move forwards. So, exhale at that time. (Inhale while leaning back, and exhale while moving forward.)

• Make large circular movements over both feet – again, trying to take the hands over the toes on the forward swing, and coming as far back as possible, on the backward swing.

• Try to move the body from the waist. While bending the body forward, bend from the lower back.

• This process should be repeated both in clockwise and anti-clockwise directions for ten to fifteen times.

SOME OTHER BENEFITS

By this exercise, the elasticity of the spinal column improves. This exercise is also helpful in reducing the abdominal fat and obesity. The fat on the belly decreases. Digestion improves, constipation reduces, and hunger increases. The stiffness at the back gets relieved. The upper muscle part, on the hands, gets strengthened. It also exercises thighs and legs muscles. This Asana is excellent for toning the nerves and organs of the pelvis and abdomen. Ladies feel improvement in the function of the ovaries. It is very useful for regulating the menstrual cycle, and may be performed during the first three months of pregnancy. It is an excellent exercise for postnatal recovery. This exercise certainly gives us good health, all around.

CAUTION

People suffering from slip disc should avoid this exercise. Those having neck pain, and cervical problems, should not bend down too much. They should do it as the condition of the body permits.

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

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

Tags: Chakki Chalanasana, Chakki Chalanasana exercise, function of the liver, Yoga and Naturopathy, yoga teachers training
Posted in Recent Articles, Yoga for Health | 10 Comments »

THE NEEM TREE AND ITS CURATIVE VALUES

Sunday, October 3rd, 2010

By Dr. Rita Khanna

The Neem tree is one of the main plants of Ayurveda, which literally means the science of life, and is considered to be another Veda. The English name for Neem is Margosa, and its botanical name is Azadirachta Indica. It is from the Meliacae family; and, in Sanskrit, it is called Nimba. Neem is the Hindi appellation. It has been identified on 5000-year-old seals excavated from the Indus Valley civilization. There are two types of Neem – Mittha or sweet Neem, and Karwa or bitter Neem; and if you can bear its bitterness, it can save your life.

NEEM – THE TREE

The Neem tree is a large tree, which grows up to fifty feet and prefers a tropical climate. It grows throughout India. Its leaves are serrated, and pointed like a spear, and the leaf formation is beautiful, giving it a delicate and feathery, feminine appearance. Neem leaves purify the atmosphere and kill germs. Normally, it is grown towards the South side of houses and on hospital grounds. Labor rooms of the hospitals are fumigated with its burning bark. It is believed to be particularly protective for women and children. Each, and every part of the Neem, is used for curative purposes – from root, to stem, to leaves.

CURATIVE PROPERTIES

• The quality of Neem is healing, and it is a blood purifier.

• The leaf is a stimulant, anthelmintic, and discutient. Being an antiseptic and disinfectant, it is applied externally on cuts, wounds, and boils.

• For any type of fever, Neem juice should be taken for seven days.

• Fresh leaves are cooked, and eaten, for immunity from malaria.

• In diabetes, a preparation made from powdered Neem, Bilwa (bel) leaves, and Kali mirch (black pepper) is prescribed. This medicine should be taken in the early morning, on an empty stomach, which is the best time for taking Neem.

• The bark, roots, and leaves are used for the treatment of scabies, eczema, rashes, leprosy, and other skin diseases.

• Neem leaves, mixed with Haldi (turmeric), which is also an antiseptic, are applied as a paste to skin infections.

• In cases of chickenpox, measles, and smallpox, the patient’s bed is strewn with Neem leaves to extract toxins.

• The body is also fanned with Neem branches.

• Bathing in a Neem leaf infusion is excellent for swelling ulcers, eczema, leprosy ulcers, soothing scabs, and clearing away scars after the pox.

• There are also many brands of Neem soap with no chemical additives, which not only keep the body fresh and clean, but are also excellent for the skin.

• Performing Ttrataka, on Neem leaves, is excellent for the eyes.

• In Indian villages, they claim that if you take a small amount (about a handful) of hot rice, ghee (clarified butter), and a teaspoon of dried powdered Neem, mixed together daily, just before lunch, you will not die if bitten by a poisonous snake.

• Karak chai (a strong or concentrated tea preparation) is also made from the leaves, bark, and roots.

• Neem is revered by Indian herdsmen as a gentle, but effective, veterinary poultice. The sore backs of horses, that were most difficult to clean and heal, were very quickly cured with leaves – pounded – and put over the sores, mixed with lime.

THE FRUIT AND SEED

The fruit is small, yellow, and oval-shaped, with a bitter/sweet taste. It is anti-periodic and a tonic. Neem oil is made from the seed of this fruit (which is anthelmintic) and used for massaging the body. Neem seed oil has been clinically tested as an external contraceptive. It is a stimulant, antiseptic, and insecticide. The oil is used to protect the bark of other trees from termites. It is injected into the valuable red cedar sapling, found in North Queensland, Australia, to protect it against moths. After the oil has been extracted, the remaining part of the seed is used as fertilizer. Pesticides, as well as cosmetics, are made from it.

THE BARK

The bark is anti-periodic, bitter, a tonic, and astringent. Both the bark, and a resin, that it contains, is burnt to purify air and keep it free from insects. A concoction, made from boiling ground Neem bark (2 ounces), cloves (30 grains), cinnamon (30 grains), and water (20 ounces), acts as a tonic, and is useful in intermittent fever, loss of appetite, convalescence after fever, malaria, and general debility.

WHEN TO TAKE NEEM

• Neem leaves should be taken in the early morning, on an empty stomach. Tender new leaves should be selected, twelve to fifteen in number, because they are not as bitter as the mature leaves.

• The best time for this is the month of Magha (14th January–14th February). This protects the immune system from the viral diseases prevalent after this period – Basant (spring). An image of the folk Goddess Sitala can often be seen suspended from a Neem branch, where she guards against smallpox, once the great killer in the Indian countryside, in the early 20th century.

• In the month of Magha, the Neem produces sweet-smelling cream-colored flowers, which are also eaten. This flower is a stimulant, stomachic, and a tonic. Excellent chutney is made from these. It is useful in anorexia, vomiting or nausea, sour belching, worms in the bowels, and fainting due to a bilious stomach.

• Pancakes are made from this flower mixed with ground rice. These are also added to chappatis and paranthas.

• Another important time for Neem leaf consumption is Chaitra Shukla Prathama (the first day of the bright fortnight in March / April, when the Moon is waxing). In some states of India, this marks the start of the New Year. During Chaitra and Magha, an increase in Pitta is needed to kill germs.

• Neem leaves can also be taken during the rainy season, to prevent worms and other parasites, invading the stomach. However, they should never be taken during Grishma Ritu (the hot season), since this will overheat the stomach and cause too much Pitta, leading to diarrhea.

• If you take a few Neem leaves daily, you will not be troubled by mosquitoes, as they only like sweet blood!

• In South India, people take Neem leaves during the festival of Pongal, New Year. The sweet rice preparation is also called ‘Pongal’.

• Hindus also consume Neem leaves as the first food after attending funeral rites. On the tenth day, after a death in the family, it is a must for the whole family.

DATOON (TOOTH BRUSH)

The villagers in India use the thinner branches of the bitter Neem as a toothbrush, which contains its own toothpaste – the juice. It is called a Datoon (from the Sanskrit root Dat, meaning ‘Tooth’). They cut the branch into sticks about five or six inches long, wash them, and chew one end until it becomes soft and looks like a brush, and use it in the same way as a toothbrush. It keeps the teeth clean and the gums healthy and germ-free. It is also very hygienic, as a new brush can be used every time. Besides, the Neem juice, it can be swallowed to get good effect. Neem is also used in actual toothpaste and toothpowder. From the bark, a powder is prepared for toothache. Chewing a few Neem leaves, daily, also cures Pyorrhea.

THE SPIRITUAL ASPECT OF NEEM

The Neem tree is rich in spiritual qualities, and it is believed to be inhabited by Devas, illumined beings. Venerated by Hindus, it is dedicated to the Goddess Mariamma, who is believed to preside over all epidemics. A bunch of Neem leaves is hung above the door as a sign of the presence of this Goddess in the house. India’s earliest societies used Neem leaves to exorcize evil spirits.

TREE MARRIAGE

Even now, in the 21st Century, in some places in India, before a girl’s marriage, a ceremony is performed involving the Neem tree. The Neem represents the girl and it is married to the Banyan tree, which is the symbol of her husband. If she is fated to lose a husband, that fate will then be transferred to the Banyan; and it will die, not her husband.

NEEM KRISHNA

• In Orissa, the Neem tree is especially revered and not cut for anything but spiritual purposes. The statues of Lord Jagannath (Krishna), Balarama (Krishna’s elder brother), and Subhadra (Krishna’s younger sister) are carved from the trunk of Neem trees, as also the Rath, or chariot, which is taken through the streets, twice a year, during Rath Yatra and Chandan Yatra.

• New statues of Lord Jagannath are carved every twelfth year. Some months before the date for renewal, the chief priest of the Jagannath temple, in Puri, receives a vision in a dream about the location of the tree to be used for the statue of Jagannath. This Neem log is called Daru Brahma, the tree of Brahma, the creator. The impressions of Krishna, Balarama, and Subhadra are clearly marked on the bark, along with the four symbols of Lord Vishnu – Shankha (conch) found at the top right of Krishna, Chakra (discus), top left, Gadda (mace), bottom right, and Padma (lotus), bottom left. Snakes are always found around this tree (Lord Vishnu is depicted sleeping on a snake called Shesha Nag) and no birds nest in it. Before the tree is cut, a special pooja is performed and then the wood is taken to the temple for carving.

There is no doubt that the Neem tree is a very versatile tree with lots of valuable qualities. This tree beautifies and purifies the environment. It not only gives shade, healing vibrations, and medicine, but nourishes the earth, in return for the life it draws from her.

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

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

Tags: neem leaves, neem seed, neem seed oil, neem tree, plants of ayurveda, Yoga and Naturopathy, Yoga Teacher Training, yoga teachers training, yoga training
Posted in Yoga and Ayurveda | 6 Comments »

FLEXIBILITY EXERCISES FOR HANDS & FINGERS

Sunday, August 22nd, 2010

By Dr. Rita Khanna

Our hands and fingers are the chief organs of our body, which are maximally used. They are functional since birth. Immediately after birth, the fingers of the child start functioning; and within six months, the hand grip becomes stronger. From birth to death, generally, the fingers move for twenty five million times. The hands get rest only during sleep.

Our hands are useful in various ways. We use them right from brushing of the teeth, morning rituals, writing, eating, computer operating, car driving, etc. The fingers and hands have lots of capacity. There is no surprise about the fingers typing 120 words in a minute, holding heavy bags by fingers only, and its capacity is to lift the weight of 45 to 60 kilograms. The average capacity of the fingers of the female is half than that of the male.

HAND AND BRAIN

The major area in the brain is occupied by hand area. It is known as motor cortex, which controls all movement in the body. One thousand messages are passed in the brain, while there is movement of the thumbs towards and away from the fingers. While rotating the thumb, innumerable afferent (message going from peripheral part of the body to the brain) and efferent messages (from brain to the peripheral part) are sent to ensure coordinated movement of the muscles of the thumb.

During that time, the nervous system works a thousand times the movement of the fingers. Like other paired organs (eyes, ears, legs), each hand is dominantly controlled by the opposing brain hemisphere; and thus, handedness or preferred hand choice, for single-handed activities, such as writing with a pen – reflects a significant individual trait.

The hands give us very essential and important messages, also. The fingers can’t function properly without the thumb. The same way the thumb, alone, can’t work without the fingers. The thumb can touch all the fingers, but all the fingers can’t do it. If the thumb remains isolated, nothing can be achieved. The thumb should have coordination with the fingers. None of them should be neglected. The fingertips contain some of the densest areas of nerve endings on the body, are the richest source of tactile feedback, and have the greatest positioning capability of the body. Thus, the sense of touch is intimately associated with hands. The tips of the fingers have sensation to know cool, hot, soft, and hard. The blind people can read by having touch sensation.

WORKING ON COMPUTERS

Many people complain about pain in their fingers, ligaments related with those joints, due to working on computers, and handling the mouse for many hours. At the time of handling the mouse, the forearm rests on the table, palm of the hand remains on the mouse and the fingers are on the buttons of the mouse.

Because of this working position, for many hours, the cartilage and the tendon sheath may get degenerated. It may cause tenosinovitis (inflammation of the tendon and tendon sheath). There are eight bones in the wrist, five in the hand and fourteen in the fingers. So, there are a total 27 bones. In both the hands, there are 54 bones. We have to take care of them by keeping them active. The solution for all these is to do exercises, as follows.

SITTING POSTURE FOR EXERCISES

Sit in Vajrasana on the mat, or sit in a chair.

Throw and Draw Movements of the Hands

• Exhale and throw both the hands forcefully, parallel to the ground, in front of the chest. Keep the arms, from shoulders, to fingers, straight.

• Inhale, and gently draw the hands back towards the chest, by bending the fingers partially on the inner side, as if you are scratching something.

• Move the hand away rapidly, and bring the hand near, slowly.

• The muscles of the arms and forearms (triceps, flexors, carpi, ulnaris, inter muscular septum) get stretched by doing this exercise.

• Do it for eight to ten times.

Exercise of the Wrist

• Bend the elbows, and keep them away from the chest. Make half closed fists.

• Now, rotate the wrists clockwise, for eight to ten times; and then anticlockwise, for eight to ten times, with normal breathing.

Pressing the Fingers In and Out

• Bend the elbows, and keep them away from the chest.

• Now, inhale and close the fingers over the thumbs to make a tight fist.

• Then exhale and open the fist.

• Inhale and close the fists again, by keeping the thumbs out side. Exhale and then open it.

• Do this process eight to ten times.

Stiffening the Muscles of the Hands

• Keep the palms of the hands, facing in front of each other, at a distance of 6 to 8 inches.

• Now – inhale, stiffen the muscles of the hands, and stretch the fingers on the back side.

• Then exhale, and relax them by moving them away from each other.

• Do this process eight to ten times.

Exercise of the Finger Joints

• Inhale, and bend the fingers at the finger joints, towards the palms.

• Then exhale, and relax by moving the fingers straight.

• Do this process eight to ten times.

Relaxing the Hands

• First, just hang the hands from the wrist, by relaxing it.

• Then, rotate clockwise, eight to ten times, and anti clockwise, eight to ten times, with normal breathing.

All the above exercises will give enough exercise to your elbow, palm, and fingers and will be beneficial to prevent the feeling of exhaustion in the tendons and muscles.

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

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

Tags: exercises for hands, Yoga and Naturopathy, yoga teacher, Yoga Teacher Training, yoga teachers training
Posted in Yoga for Physical Health, Yoga Therapy | 5 Comments »

PRANA-MAYA KOSHA…ENERGY SHEATH

Sunday, August 8th, 2010

By Dr. Rita Khanna

Prana, in Sanskrit, means vital energy; Maya means composed of; Kosha means sheath. So, Pranamaya Kosha is the sheath of vital energy within the human being. According to Yogashastras, we have three bodies. These three bodies are: the physical body, astral or subtle body, and the casual or super-subtle body. Physical body, or the visible layer, is made up of skin, tissues, bones, etc. – it is the last layer of a human being. This body is called the Annamaya Kosha, which depends on the Pranamaya Kosha.

Our physical system survives not only on food, water, or for that matter, even oxygen – it survives on the one energy that runs the entire universe, called Prana. Prana is the link between the physical and the astral bodies. As long as this vital principal exists in the organisms, life continues.

When the slender thread-like Prana is cut off, the astral body separates from the physical body, and death takes place. Then, the Prana that was working in the physical body is withdrawn into the astral body. In addition to Annamaya Kosha – there are three more Koshas; these are Manomaya kosha, Vijnanamaya kosha, and Anandamaya kosha. Our body derives Prana from these Koshas.

SUPREMACY OF PRANA

Prana is the universal principal of energy or a vital force. Prana is all-pervading. It may be either in a static or dynamic state. It is found in all forms, from the lowest to the highest, from the ant to the elephant, from the unicellular amoeba to a man, from the elementary form of plant life to the developed form of animal life. It is Prana that shines in your eyes.

It is through the power of Prana that the ear hears, the eye sees, the skin feels, the tongue tastes, the nose smells, the brain and the intellect perform their respective functions. You can live without food and drink for days, together; but you cannot live without air, even for a few minutes. There is an old Vedic story which tells us about the importance of Prana.

STORY

The five main faculties of our nature – the mind, breath (prana), speech, ear, and eye – were arguing with each other, as to which one of them was the best and most important. To resolve this dispute, they decided that each would leave the body and see whose absence was most missed.

First, speech left the body, but the body continued, though mute. Next, the eye left, but the body continued, though blind. Next, the ear left, but the body continued, though deaf. Mind left, but the body continued, though unconscious. Finally, the Prana began to leave, and the body began to die, and all the other faculties began to lose their energy. So, they all rushed to Prana and requested it to stay, lauding its supremacy. Clearly, Prana won the argument. Prana gives energy to all our faculties, without which they cannot function. Without honoring Prana first, there is nothing else we can do.

ANNAMAYA KOSHA AND PRANAMAYA KOSHA

Pranamaya Kosha controls the physical aspects of the day-to-day functioning of the Annamaya Kosha. Annamaya Kosha (matter), and Pranamaya Kosha (energy), are essential for the function of the physical body. As matter and energy are inseparable, these are two states of the same thing. Without matter, there could be no substrate to form the body’s cells, and without Prana, every cell would stop functioning and enter into the process of decomposition.

Pranamaya Kosha maintains cellular life and also provides for cell-to-cell organization and cooperation, which is essential to the integrity of Annamaya Kosha. Imbalances, in Prana, disrupt cellular function and lead to diseased states of the physical body. It means that disease first affected the Pranamaya Kosha, and from there, extended to the Annamaya Kosha.

PRANA AND THREE NADIS

• Prana flows through a network of energy channels or Nadis, which have no corresponding physical structure. There are many thousands of Nadis. However, Yoga focuses only on three: Ida, Pingala, and Sushumna.

• Of the three principal Nadis, Sushumna is the passage only for the most refined and balanced Prana. This Nadi runs through the axis of the spine. At the level of the larynx, it divides into anterior and a posterior portion, both of which terminate in the Brahmarandra (cavity of Brahma), which corresponds to the ventricular cavity in the physical body.

• Ida and Pingala Nadis weave around the central axis of Sushumna, crossing at six points of the main spinal axis – each of these points forming vortices of Prana, which form the psychic structures known as Chakras. The junctions where the Ida, Pingala, and Sushumna Nadis meet, along the spinal column, are called Chakras.

• Ida Nadi represents the qualities associated with the Moon: mental activity, retrospection, passivity, femininity, introversion, right side of the brain, and the left side of the body.

• Pingala Nadi represents the qualities associated with the Sun: physical activity, masculinity, extroversion, left side of the brain, and the right side of the body.

• When the solar and lunar forces of Ida and Pingala are brought into balance, it is then that Kundalini Shakti is awakened, and rises up along Sushumna Nadi, moving from Chakra to Chakra. Thus, Sushumna is considered to be of primary importance for Yogic development and awakening spiritual energy.

CHAKRAS AND KOSHAS

Chakras are important points of linkage between the Koshas. For example, a physical condition, which negatively affects the quality of a Chakra, will reduce the movement of energy at that Pranic point; and consequently, affect the person’s level of physical, mental, intuitive, and spiritual activity.

Chakras are also important because each represents a different level of the individual’s evolution, with the older and more basic levels being at the bottom, and more advanced and refined qualities being towards the top. Mooladhara, Swadhistana, Manipura, Anahata, and Vishuddhi Chakras are body-based, since they are associated functionally with Annamaya Kosha. They are considered to contain lower states of awareness and energy than the sixth Chakra, Ajna, which is effectively beyond the physical body and is associated between Pranamaya, Manomaya, and Vijnanamaya Koshas.

SEVEN CHAKRAS

1. At the lowest level, Mooladhara Chakra represents the basic animal needs of security and procreation; and so here is housed the Prana that is necessary to promote the survival of the individual and its species.

2. Swadhisthana Chakra is associated with the subconscious personality and the drive for pleasure and desire.

3. Power, self-worth, and drive are the qualities of Manipura Chakra.

4. With Anahata Chakra, one sees a dramatic shift from ego-centered Prana, and behavior, to the more altruistic and evolved qualities of compassion and love.

5. The evolvement of communication and languages is represented in Vishuddhi, as is the ability to transcend fear, a psycho-physiological state that drives Prana back to the lower three Chakras.

6. Ajna is associated with the intellect, intuition, and psychic processes.

7. Sahasrara is not strictly a Chakra, but represents the culmination of the evolution of all the six Chakras.

Should the Prana of Kundalini Shakti reach Sahasrara, the highest fruit of Yoga will be experienced. This would represent the union of the Koshas, since every dimension of the individual would experience enlightenment and bliss.

FIVE FORMS OF PRANAS AND THEIR FUNCTIONS

Though the Prana is one, it assumes five forms, according to the different functions it performs. These five Vayus are associated with the five, body-based Chakras, but are still considered to be qualitatively inseparable from Mahaprana, and are only distinguishable by their function.

Prana (life breath or vital energy)

Essential life-support processes, such as breathing, blood circulation, and swallowing are controlled by the Vayu, called Prana, which is placed between the diaphragm and the throat. It encompasses the whole of the chest region and has an upward motion of energy. The seat of Prana is the heart.

Apana (nerve-current governing excretory function)

Below the navel, to the perineal region, there is a downward force of energy, which is attributed to Apana Vayu. Elimination of feces, urine, and gas, the release of sperm, the menstrual cycle, and delivery of the fetus are all governed by Apana. The seat of Apana is the anus.

Samana (nerve-current governing one’s digestion)

Between Prana and Apana, in the area between the diaphragm and the navel, there is a balancing force, called Samana Vayu. This force, which has a side-to-side motion, is associated with the functions of digestion and assimilation of nutrients. The seat of Samana is the region of the navel.

Udana (nerve-current governing the swallowing function)

Moving as a downward spiral of energy, through the limbs, and an upward spiral of energy through the head, is Udana Vayu. This Prana provides the basis for movement, and action, as well as sensory input. It is also associated with sympathetic (fight or flight) and parasympathetic (rest and digest) divisions of the autonomic nervous system. The seat of Udana is the throat.

Vyana (nerve-current governing the circulatory function)

Vyana Vayu is the fifth Prana, and it permeates the whole of the body, acting as a reservoir of energy when other Pranas are depleted. It also functions to coordinate the five Vayus, along with the activities taking place within the body. Vyana is all-pervading and moves all over the body.

FIVE SUB-PRANAS AND THEIR FUNCTIONS

The five sub-Pranas are Naga, Kurma, Karikara, Devadatta, and Dhananjaya. Naga performs hiccup and eructation. Kurma performs the function of opening the eyes. Karikara induces hunger and thirst. Devadatta controls yawning. Dhananjaya causes decomposition of the body after death. That man is never reborn, when at the time of his death; his breath goes out of the head after piercing the Brahmarandhra (the opening at the crown of the head or the head-fontanelle).

CONCLUSION

Pranamaya Kosha centrally plays a key role in the integration of body, mind, and spirit. We should always make sincere efforts to increase Prana Shakti. It can be increased through the practice of proper exercise (asanas), proper breathing (pranayama), proper relaxation (Yoga-nidra), proper thinking and meditation (dhyana), and proper diet. Regular alternate nostril breathing is the most important method for keeping our Pranas, or energies, in balance.

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: -

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Dr. Rita Khanna

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

Tags: ANANDAMAYA KOSHA, Annamaya kosha, energy sheath, Manomaya kosha, pranamaya kosha, sheath of vital energy, Vijnanamaya kosha, Yoga and Naturopathy, Yoga Teacher Training
Posted in Prana, pranayama, yogic philosophy | 7 Comments »

GURU PURNIMA…CELEBRATION OF THE GURU

Sunday, July 25th, 2010

By Dr. Rita Khanna

India is a country of Gurus. The Guru, in the Hindu tradition, is looked upon as an embodiment of God himself; for it is through his grace and guidance that one reaches the highest state of wisdom and bliss. “My salutations to the Guru who is Brahma, Vishnu, and Maheswara. The Guru is Parabrahma incarnate.”

Gururbrahmaa gururvishnuh gururdevo Maheswarah |

Guruh-saakshaat parabrahma tasmai shrigurave namah ||

The Sanskrit root “Gu” denotes darkness or ignorance. “Ru” denotes the remover of that darkness. Therefore, the one from whom we seek the light is called the Guru. Of course, the light is already within us, but this inner light is only a small flame, which needs fuel to increase its luminosity. We, therefore, need initiation from the outer light, which we call Guru.

His light removes the darkness. When this Avidya is removed, the pure knowledge of the self is illumined in all its splendor. Only then will the disciple be able to realize the real self. Therefore, one who removes darkness of our ignorance, and who inspires and guides us on to the path of God realization, is the true Guru. The full moon day in the Hindu month of Ashad (July-August) is observed as the auspicious day of Guru Purnima. This year – it was on Sunday, the 25th of July.

The Guru Purnima day is also known as “Vyas Purnima”. Sage Vyasa (an incarnation of the Lord Himself) who edited the four Vedas (Rig Veda, Yajur Veda, Atharva Veda, and Sama Veda) wrote the 18 Puranas, the Mahabharata, and the Srimad Bhagavata. We are really indebted to sage Vyasa. Having brought such an immeasurable treasure chest of wisdom to the world, Vyasji is worshipped as the Guru of Gurus. It is he, who has brought forth this ocean of divine light to dispel the darkness of humanity.

We can attempt to repay this deep debt of gratitude we owe him, only by constant study of his works, and practice of his teachings, imparted for the regeneration of humanity in the Iron Age or Kali Yuga. Vyasa even taught Dattatreyaya, who is regarded as the Guru of Gurus.

The Guru of Gurus, Avadhuta Dattatreyaya is the son of Saptrishi Atri Muni and Ansuya Mata, the embodiment of perfect womanhood. He is worshipped as Brahma-Vishnu-Mahesh in One. Regarding Nature as his Guru, He spoke of his 24 Gurus, from each of whom He received knowledge. In transcending the Panch Tattwas, or elements, from the earth he learnt patience and forbearance; from the waters he learnt purity; from fire he learnt tapas (austerity) and self-knowledge; from the air he learnt to move without attachment; and from the sky he learnt that the self is all-pervading. From the moon, he learnt that the Self is eternal and unchanging, and it is only the mind that moves. From the Sun, he learnt the Nature of Brahman and the Nature of Duality. Pranama (prostration) to Bhagwan Dattatreyaya.

THE GREAT SAGE SRI VYASA BHAGAVAN OR SRI KRISHNA DWAIPAYANA

Our mythology speaks of many Vyasas. There had been twenty-eight Vyasas, before the present Vyasa-Krishna Dwaipayana-took his birth at the end of Dvapara Yuga. Krishna Dwaipayana was the son of Parasara Rishi and a Matsya-Kanya (fisherwoman) Satyavati, and the grandson of the renowned sage Vasishta. Brahma Rishi Vasishta was kul Guru of Maharaja Dasharatha of Ramayana. Sage Vashishta had 100 sons. All of them were killed by a Rakshasa (devils) influenced by Sage Vishwamitra. Sage Vashshita could not retaliate, as he was a Brahma Rishi, who had conquered anger. In grief, he tried to commit suicide.

After failing to end his life by many methods, he came back home sadly. He heard a small voice chanting the Vedas. There he found his eldest son Shakti-muni’s wife Adrisyanti (His daughter-in-law) who was pregnant, and the small child inside her was chanting the Vedas. Parasara was born to Shakti posthumously. Shakti, one of the hundred sons of sage Vasishtha was killed in one of the visits of sage Viswamitra. The word Parasara means the vivifier of the dead. Parasara was a great Jnani and one of the supreme authorities on astrology; his book ‘Parasara Hora’ is still a textbook on astrology. He has also written a Smriti, known as Parasara Smriti, which is held in such high esteem that it is quoted by our present-day writers on sociology and ethics. Parasara was the father of Vyasa.

BIRTH STORY OF SAGE VYASA

Once Sage Parasara was trying to cross the river Yamuna, and he found one boat, but instead of a boatman, a beautiful young girl was in the boat. She offered her respects to the sage and offered to take him across the river. As the boat reached an island, in the middle of the wide river, due to Divine Will, desire arose in the mind of the sage and he asked her to fulfill his desire. She objected politely, saying that it was broad daylight; people are there around and are watching; she is the daughter of a fisherman and is not desirable; and she is still a virgin. If she accedes to his request, no one else will marry her.

The sage explained to her that such desire will not normally arise in his mind and that it has arisen due to Divine will. He will take care of all her objections. By his power acquired, due to great penance, he made the whole place dark. He created smoke or fog that made visibility zero; he gave her a boon that a beautiful perfume will be wafting from her body for a distance of one Yojana (8 miles); thus making her very special and desirable; and that her virginity will remain unaffected; and she will, in fact, marry a king. This girl was none other than Satyavati, who was later married to King Shantanu.

Thus satisfied, she accepted his request; and immediately as a result of their union, Vyaasa was born on the island in the river. Since this was a divine birth, the child grew to adulthood in minutes with full knowledge of the Vedas, and other Shastras. Within no time, he took leave of his mother with a promise to her that he will manifest himself before her whenever she remembers him, left to study the scriptures with his father. Since Vyaasa was dark and born on an island, he is known as Krishna (dark)-Dwaipayana (born on an island).

Puranas say that Vyasa took initiation at the hands of his twenty-first Guru, sage Vasudeva. He studied the Shastras under the Sages Sanaka, Sanandana,and others. He arranged the Vedas for the good of mankind, and wrote the Brahma Sutras for the quick and easy understanding of the Srutis. He also wrote the Mahabharata to enable women, Sudras, and other people of lesser intellect, to understand the highest knowledge in the easiest way.

He wrote the eighteen Puranas and established the system of teaching them through Upakhyanas or discourses. In this way, he established the three paths, viz., Karma, Upasana, and Jnana. To him is also attributed the fact that he continued the line of his mother, and that Dhritarashtra, Pandu, and Vidura were his progenies. His last work was the Bhagavata, which he undertook at the instigation of Devarshi Narada, who once came to him and advised him to write it; as without it, his goal in life would not be reached.

Vyasa is considered by all Hindus as a Chiranjivi, one who is still living and roaming throughout the world for the well-being of his devotees, and appears to the true and the faithful. Jagadguru Sankaracharya had his Darsana in the house of sage Mandanamisra, and that he appeared to many others as well. Thus, in short, he lives for the welfare of the world. Let us pray for his blessings on us all and on the whole world.

HOW TO OBSERVE GURU PURNIMA

On Guru Purnima, spiritual aspirants, and devotees, perform Vyasa Puja, and disciples worship their Guru or spiritual preceptor. Saints are honored with Dakshina (offerings) – offered with faith and respect. A restricted diet of milk and fruit is recommended for the day. Traditionally, the day begins at Brahmamuhurta (before 4 a.m.) with Japa and meditation. Vyasa Puja, or worship of the Guru, is performed. All Sanyasins are honored by Daan or acts of charity. The day is spent in meditation, study of the Scriptures, and Satsanga, with spiritual discourses, Bhajans, etc. The practices of meditation, Japa, or Mantra recitation, Seva or selfless service; and Dakshina, or offerings, performed on this day are extremely auspicious in connecting us with the power bestowed through grace and blessings.

SWAMI SIVANANDA RECOMMENDS

• Wake up at Brahmamuhurta (at 4 a.m.) on this most holy day. Meditate on the lotus feet of your Guru. Mentally pray to him for his Grace, through which alone you can attain Self-realization. Do vigorous Japa and meditate in the early morning hours.

• After bath, worship the lotus feet of your Guru, or his image or picture with flowers, fruits, incense, and camphor. Fast or take only milk and fruits the whole day. In the afternoon, sit with other devotees of your Guru and discuss with them the glories and teachings of your Guru.

• Alternatively, you may observe the vow of silence and study the books or writings of your Guru, or mentally reflect upon his teachings. Take fresh resolves on this holy day, to tread the spiritual path, in accordance with the precepts of your Guru.

• At night, assemble again with other devotees, and sing the Names of the Lord and the glories of your Guru. The best form of worship, of the Guru, is to follow his teachings, to shine as the very embodiment of his teachings, and to propagate his glory and his message.

SIGNIFICANCE OF GURU PURNIMA

Guru Purnima is a day when all the disciples pay their deepest reverence to their Guru. It is the day to review and see as to how much one has progressed in life in the last one year. All the aspirants make a fresh resolve to intensify their spiritual practices. Traditionally, it is a day when we, as disciples, join together to receive fresh inspiration, to renew and strengthen our faith in the Guru, and re-dedicate ourselves to spiritual Sadhana and spiritual stock-taking. This creates an auspicious and favorable opportunity to strengthen the link with the spirit of Guru.

On this special day, all over the world, the energies of millions of people, and the masters of all traditions, are pouring into these channels of grace – to guide and uplift us. Spiritual masters, and their disciples, engage themselves at a place to study, and discourse, on the Brahma Sutras, composed by Vyasa, and in Vedantic discussions. In the Uttara Mimamsa of the Sutras, Veda Vyasa writes: Athatho Brahma Jijnasaa, indicating the importance of the search for knowledge of Brahman.

WHAT SHOULD BE THE GURU DAKSHINA (OFFERINGS) TO THE GURU

• From this day of Guru Purnima, make your hearts sacred.

• Try to reduce your attachment to the world to the extent possible.

• Do not hurt anybody.

• Be happy and make others happy. Do not be depressed by sorrow nor be elated by happiness.

• Develop love. Only love can eradicate the evil qualities in you.

• Consider difficulties as passing clouds. Just as you wave away the mosquitoes that bite you, brush aside any difficulties that assail you.

• Develop equanimity and strive to attain Divinity.

• Give up ignorance, light the lamp of wisdom in you, and ultimately merge in the Divine.

CONCLUSION

A Guru is omnipotent, omniscient, and omnipresent. The Grace of the Guru is indispensable for the spiritual progress of the aspirants. It is the Guru, alone, that breaks the binding cords of attachment and releases the aspirant from the trammels of earthly existence. The Sruti says, “To that high-souled aspirant, whose devotion to the Lord is great, and whose devotion to his Guru is as great as that to the Lord, these secrets explained become illuminated.” Adi Shankaracharya echoes a similar injunction: “If a person, despite possessing a handsome, disease-free body, fame, a mountain of wealth, and even if he has studied the Vedas, and all other scriptures, and has himself composed many scriptures, but has not surrendered himself at the feet of a Guru, then he has achieved nothing, nothing, nothing, nothing.”

May Guru’s blessings always shower on you.

Wish you a very Happy Guru Purnima !

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

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

Tags: brahma sutras, celebration of the guru, guru purnima, happy guru purnima, kali yuga, sage parasara, sage vyasa, Yoga and Naturopathy, Yoga Teacher Training
Posted in yogic philosophy | 2 Comments »

DIGESTIVE BREATHING FOR HEALTHY DIGESTION

Sunday, July 18th, 2010

By Dr. Rita Khanna

All the diseases originate from improper digestion. We all know about our heart and lungs, but we pay little attention to our stomach, since it takes lower priority in terms of fatal attacks. However, we definitely attack it with wrong eating habits, over eating, lack of activity and exercise. We only care about it when there is a colicky pain, abdominal discomfort, hunger or loss of appetite. That is why so many people today are suffering from digestive disorders of one sort or another.

Digestive breathing is one of the ways to give rest to the digestive system, after having food; especially afternoon food. Before we learn the technique of digestive breathing, a basic understanding of the digestive system is important in the quest for better health.

OUR DIGESTIVE SYSTEM

This system of the body is for the intake of the food, digestion of the food,the absorption of food, water, and the removal of the undigested material. There are different organs in this system.

MOUTH and TONGUE

These help in the chewing of food and sensing of the taste.

TEETH

These are for the cutting and grinding of the food.

SALIVARY GLANDS

These secrete saliva, containing enzymes, which partially digests the starch, and mixes in the food to liquefy the solid food, so that it can be swallowed easily.

ESOPHAGUS

It is a tube-like structure, which starts from the throat and joins the stomach. It is situated in the back part of the chest. It transmits the food and water to the stomach. There is a sphincter mechanism at the joining of the esophagus and stomach, so that the food, once entered in the stomach, does not flow back in the esophagus.

STOMACH

It is situated in the abdomen. It is a bag-like structure, and it is the most distensible organ. It receives food from the esophagus. Acid in the stomach destroys the micro?organisms. There is digestion of the starch. There is also proper liquifaction of the semi-solid or solid material. Mucus production in the stomach protects the stomach mucosa from acid.

DUODENUM

It is the beginning part of the intestine from the stomach. The bile from the liver and digestive enzymes, from the pancreas, reaches the duodenum through ducts.

SMALL INTESTINE

It is about 6 meters long. It floats in the center of the abdomen. Digestion of the starch, proteins, fats, etc., takes place in this intestine; and the digested food gets absorbed. The absorption of the vitamins and minerals also takes place.

LARGE INTESTINE

It has three parts - ascending, horizontal, and descending colon. It absorbs water. It transmits undigested food to the sigmoid colon and then to the rectum. It produces mucus for lubrication.

ANAL CANAL

It controls the passing of stool.

PANCREAS

It is situated on the back wall of the abdomen, and near the duodenum. It produces digestive enzymes to digest protein, fat, and carbohydrates. These enzymes are transmitted to the intestine through a tube. It also produces Insulin, which is the essential hormone for control of blood sugar.

LIVER

It is about 1.5 to 1.8 kg in weight. It is situated in the upper part of the right side of the abdomen. Functions: Metabolism of carbohydrate, protein, fats, Synthesis of bile, Storage of glycogen, iron, fat, vit?A, D, Excretion of toxins and chemicals.

GALLBLADDER

It is a small bag-like structure, situated near the liver. The bile, which is synthesized by the liver, is stored in the gallbladder and gets concentrated. It is released into the duodenum, when there is food in it.

WHY DIGESTIVE BREATHING

A healthy digestive system is very important for your physical and mental health. To strengthen the system, it is necessary to strengthen and re-balance the digestive processes. One keeps eating, or munching something or the other, throughout the day, and the stomach is being used like a dust bin. Thus, the stomach has to over work for digestion. It often leads to indigestion. Undigested food ferments in the stomach, and this would often lead to many diseases. A healthy digestive system reflects energy, vitality, and a positive lifestyle.

HOW DIGESTIVE BREATHING HELPS

Normally, whenever one takes heavy food, one feels sleepy because all the blood supply goes to the abdomen, and there is less blood supply in the brain. At that time, if you do digestive breathing for 15-20 minutes, the working capacity of the various glands, connected to the digestion process, increases and adds digestive power. It also has a calming effect on the nerves - which, in turn, relax your digestive system and the mind; thus making it more effective.

TECHNIQUE FOR DIGESTIVE BREATHING

To start - lie down in Shavasna….relaxing the whole body…keep breathing – about 11 breaths- (11 inhalations and 11 exhalations) to relax the internal organs of the stomach… then turn to the left side gently….. fold the knees… place your left hand under the head…right hand on the right leg…or you can adjust your posture the way you want to…lying down in this position, inhale and exhale 21 times, consciously. Count the numbers mentally…. When you lie down on the left side, the stomach gets compressed to the floor, and internal massage is happening inside the abdomen, which helps in digestion, because the shape of the stomach is in a ‘C’ shape. Now, come on the back and lie down in Shavasana…In this position, do breathing, again, mentally 21 times…..then turn to the right side and repeat the breathing 21 times… In the end, slowly turn to the left side and breathe 7 times. Then, slowly sit up. You’ll feel very light and relaxed.

WHAT HAPPENS INSIDE THE BODY

When you lie down and do breathing consciously, you are increasing the Prana Shakti. Prana is an energy within the Sukshma Sharira (subtle body) that gives rise to, and activates, the physical body or gross body. We have 72,000 subtle channels through which Prana flows. The dominant flow of Prana occurs within the Ida and Pingala Nadis. Between these Nadis, lies the Shushumna Nadi, the ‘central’ channel that is located along the spinal axis of the body.

• When you lie to the left side, Pingala Nadi gets activated. It means flow of Prana is more in the right nostril. It indicates that vital energy is dominant and is producing heat for digestion.

• When you lie straight on the back, you are energizing the spine and balancing the flow of the other two channels. At that time, the third Nadi- Sushumna is stimulated. It is located at the base of the spine, and it travels directly up through the spinal cord.

• When you lie to the right side, Ida Nadi gets activated, and the flow of Prana is more in the left nostril. It indicates mental energy, coolness, and relaxation.

• To recharge the body, again, when you come back tothe left side.

The co-ordination of these three Nadis gives health, strength, mental peace, and long life – and clears the way for the spiritual growth.

FOOD FOR THOUGHT

After swallowing, food takes approximately three seconds to travel from the mouth to the stomach. It takes one to five minutes for the first mouthful to enter the duodenum, and twenty minutes for half the consumed food to leave the stomach. In four and a half hours, it travels from the duodenum, to the end of the small intestine. After five and a half hours, the first mouthful has reached the start of the large intestine - the caecum. The first mouthful of food takes nine and a half hours to reach the end of the large intestine - the sigmoid colon. From start to finish, the complete process of digestion takes from twelve- to twenty-four hours.

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

Tags: digestive breathing, flow of Prana, Ida and Pingala Nadis, shushumna nadi, the Nadis, Yoga and Naturopathy, Yoga Teacher Training
Posted in Yoga Therapy | 10 Comments »

STRESS … HOW TO COPE WITH IT

Sunday, July 11th, 2010

By Dr. Rita Khanna

Stress is an imbalance at the mental, physical, or emotional level. According to Yoga, one becomes a victim of stress, not on account of a stressful situation, but on account of one’s inability to cope with a changing condition. Stress hazards decrease the quality of life and can lead to many ailments, such as heart attacks, peptic ulcers, arthritis, allergies, sexual problems, bowel disorders, and so on.

There are two types of stress: Eustress (healthy, essential stress) and Distress (morbid stress); e.g. mental or physical strain, anger, frustration, tension. Irrespective of the cause, the effects of stress are seen at the highest level in the brain, and travel down the body, causing imbalances in the autonomic nervous system and in the endocrine system. Four distinct stress attack stages, or phases, are recognized: Psychic, Psychosomatic, Somatic, and Organic.

HOW TO COPE WITH IT

We need to develop, and enhance, our potential and capacity, to cope with the situation. It can be achieved by making attitudinal changes and other modifications in life. Change in attitude and modification of lifestyle are the two pillars on which the management of stress, through Yoga, is based. This includes Yoga, Pranayama, Meditation, Yoga-nidra, Diet, and a daily work schedule. It actually means living a self-disciplined life of Anasakti (non-attachment).

Anasakti is the middle path of Asakti (attachment) and Vairagya (detachment), which could be followed, in order to improve the quality of life and social well-being. This provides lasting happiness and peace, without being disturbed by Asakti (attachment). A person high in Anasakti, performs all his duties and acts, with a sense of responsibility and task involvement, without any additional expectation. He performs a task or serves a person, or institution, in the spirit of a Karma Yogi. Living in an air-conditioned house, with modern amenities, or in a mud house, on a mat, does not make any difference to him; and no stressful situation will harm or affect him.

THE YOGIC APPROACH

The Yogic approach towards stress is not to deal with the manifest symptoms, such as fear, anger, palpitation, sleeplessness, etc; but rather eliminate the root cause. Yoga balances, harmonizes, and brings integration between physical and mental health. Yogic methods of stress management include – maintaining the physical body through the practice of Asana, awakening the vital energy through Pranayama, and relaxation through Meditation and Yoga-nidra.

ASANAS

The definition of Asana, in traditional texts, is ‘Sthiram Sukham Asanam’. The word Sthiram means homeostasis or balance; Sukham means pleasure, and Asanam means physical posture. It is the posture that produces homeostasis in the system – restores endocrinal balance, balances the inhibitors and stimulator circuits, regulates secretions, and optimizes the functions of the entire system of the body. ‘Sukham’ also relates to the state of mind, which is relaxed. Muscles contain stretch receptors; the stretching movements of Asanas send relaxing impulses to the brain, which induce a relaxed state of mind.

HOW

When we stand, sit, or lie down, for prolonged periods, our muscles accumulate stress, and consequently, lactic acid, which causes a feeling of stiffness. To remove this stiffness – when we do Asanas with concentration and awareness, they activate tone and revitalize the organs, massage the joints, stretch and relax the muscles, optimize endocrine gland secretions, develop stamina, and promote internal awareness. The practice of simple Asanas, such as Tadasana, Tiryaka Tadasana, Kati Chakrasana, and flexibility exercises are very useful. They improve blood circulation, and as a result, toxins are drained away.

PRANAYAMA

Pranayama is generally defined as breath control. The word Pranayama is comprised of two roots: ‘Prana’ plus ‘Ayama’. Prana means ‘vital force’ or ‘life force,’ and Ayama is defined as ‘extension’ or ‘expansion’. Thus, the word Pranayama means ‘extension or expansion of the dimension of Prana’. The techniques of Pranayama provide the method, whereby flow of Prana, in the Nadis, is regulated, activated, and purified – inducing physical and mental stability.

HOW

Physical activities, such as exercise, work, sleep, intake of food, and sexual relations, all affect the distribution and flow of Prana in the body. Faculties of mind, such as emotion, thought, and imagination affect the Pranic body even more. Irregularities in lifestyle, dietary indiscretions, and stress, deplete and obstruct the Pranic flow. This results in what people experience as being drained of energy. Depletion of energy, in a particular Prana, leads to the devitalization of the organs and limbs, which Prana governs, and ultimately, to disease or metabolic dysfunction. The techniques of Pranayama reverse this process, energizing and balancing the different Pranas, within the Pranamaya Kosha.

RELAXATION AND CONCENTRATION THROUGH YOGA-NIDRA

One of the prime needs of today is to learn to relax. Sleep is not relaxation. Yoga nidra has the capacity to induce deep sleep in only twenty minutes. In Yoga nidra the experience of relaxation means moving from outside to inside, becoming aware of this introversion, and maintaining balance and stability. When we sleep consciously, then we become aware of how the mind and consciousness are interacting with the body, senses, and objects. When we attain this awareness, then existing turbulences and distractions will settle down in a natural way. Relaxing the disturbed, agitated mind can be achieved through the relaxation practice of Yoga -nidra.

FOOD

On the basis of thousands of years of experience, Yogis are emphatic on the point that non-vegetarian foods cause increasing tension in the body and mind. Rather, pure foods – such as fruits, milk and milk products, nuts, cereals, vegetables, and others, are more harmonious to the body and mind. An occasional fast on fruit diet, or a raw food diet, is also beneficial. These have proven very helpful in relaxing the body and recharging it with fresh Pranic energy.

EATING UNDER STRESS

A person under stress is normally rushed for time or tends to eat fast. His eating habits, and timings, become haphazard. As the stressful situation builds up tension within, his eating schedule gradually gets into disarray, till it is completely thrown out of gear. Therefore, eating under stress can create several complications – adding further to the burden of stress, which the body-mind complex is already bracing against.

A lackadaisical attitude to eating may starve the body of essential nutrition. Killing hunger with coffee, tea, cigarettes, or other substitutes is not a solution to the problem, but may actually contribute to it.

TRY VISUALIZATION

While eating, try to follow the ‘processes’ the food undergoes, until it reaches the stomach. When you are chewing, visualize how the taste buds convey the different tastes, via the taste ducts, to the brain; how, even before the food is served, your nose has already conveyed the aroma of the food, and how your mouth begins to salivate at the mere hint of the aroma. Visualize the chewing process, the mixing of the chewed food with your saliva, the smooth movement down the throat, after your tongue expertly pushes parts of the mouthful inside.

With a little knowledge of physiology, you can make a wonderful ‘odyssey’ down the stomach. It is only when we take such diverse perspectives in life, that we are able to be aware of the richness of life around us. We become aware that eating is not mere polishing off of the plate, or that cooking is mere adding salt and spices. We also realize that stress is partly due to our own inability to look at the world through a broader perspective.

CONCLUSION

Do not fight stress; and in the effort, fall prey to alcohol, cigarettes, or anxiolytic drugs. Instead, develop and enhance your potential, and capacity, to cope with stress. Anxiolytic/antidepressant drugs do not bring lasting relief; they only help manage some of the somatic and organic phase symptoms of stress – while Yoga is most useful in controlling and treating stress in the early psychic and psychosomatic phases.

The effect of Yoga is never evident immediately; in effect, it is experienced slowly. Slowly, one will start to experience that one’s power of concentration, and relaxation, has increased. The mental and emotional tensions, which are generated in day-to-day life, slowly start settling down.

Short sessions, of twenty minutes each – after one’s bath in the morning, in the afternoon, and at bedtime – can be devoted to Yoga practice. Learn to alter your attitude and lifestyle. Practice Asana, Pranayama, and Yoga- nidra regularly, to bring about a change in attitude, and to correct imbalances at the mental, physical, and emotional levels.

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

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

Tags: Meditation, pranayama, Yoga and Naturopathy, yoga is, yoga nidra, Yoga Teacher Training, yoga training
Posted in Yoga for Stress Management | 9 Comments »

FITNESS FOR KIDS…WITH YOGA

Sunday, June 20th, 2010

By Dr. Rita Khanna

Children, today, are under a tremendous amount of stress from school, modern day environment, peer competition, and expectations from their parents. Stress affects the way children learn and interact with their surroundings. It affects their health, well-being, and confidence.

Yoga creates the ultimate learning adventure while helping children de-stress and relax. In discovering Yoga, breathing and relaxation techniques are such ‘treasures.’ Their contribution, in combating the daily wear and tear of this modern, fast- paced, stressful life, is something so valuable and enjoyable. Even a few minutes of time spent on this activity, in a day, can give immense positive results.

WHAT IS YOGA

Yoga is the art and science of living, and is concerned with the evolution of mind and body. It is a form of complete education that can be used on all children because it develops physical stamina, emotional stability, and intellectual and creative talents. It is a unified system for developing a total and balanced personality of the child.

WHAT IS BREATHING

Pranayama or breathing techniques have a direct effect on the brain and emotions. Children can feel just as ‘stressed out’ as adults, particularly around examination time. The emotional stability, gained through Pranayama, frees mental and creative energies in a constructive way; and the child exhibits more self-confidence, self-awareness, and self-control.

WHAT IS RELAXATION

Relaxation reduces the stress of daily living experiences. It is an effective process for reducing a child’s stress and is especially helpful in building confidence for examinations, competitions, etc. Techniques, such as

Yoganidra, affect the physical, mental, emotional, and creative aspects of a child. In doing this, we create an open, clear, quiet space; and, therefore, we can train our mind to be calm, clear, and focused. What greater gift can we give our children than the gift of inner peace?

PUTTING YOGA INTO PRACTICE

There is always a complaint from the teachers that the child does not understand what is taught to him. However, practically every kid understands, as per his / her capacity and grasp. The ability to teach, and the ability to learn / understand, are two different issues. We need to make efforts to improve the child’s memory and concentration. If the kids are taught Yoga at an early age, it would help in developing their concentration, memory, creativity, and understanding level, with a sense of playfulness, freedom, and imagination. It is not sufficient by

improving the teaching techniques alone. Therefore, give your child the gift that keeps him healthy and happy.

CHILDREN, WHO PRACTICE YOGA…..

• Develop strong, flexible, and healthy bodies with increased height

• Set a lifelong foundation for well-being

• Foster creative expression, imagination

• Improve focus, concentration, and self-confidence

• Cultivate self-esteem, setting patterns of success and achievement

• Experience a relaxed state of body and mind and sleep better

• Cope with life stressors more effectively

• Learn about anatomy and physiology

• Discover a sense of awareness and respect for themselves, for others, and the world around them

• Very good for emotionally disturbed, destructive, hyperactive children

Following is one of the most dynamic and beautiful postures for children, called Chakrasana, which is effective in increasing the height, memory power, concentration, and reduction of extra fat. I am sure that children are going to like this Asana.

CHAKRASANA (THE WHEEL POSE)

Chakrasana is derived from the Sanskrit word, ‘chakra’ or ‘wheel’. It is a backward-bending posture, in which the body nearly forms a circle. This stretches the entire body and stimulates all the energy centers within. It helps balance hormone levels, improves circulation; to the brain in particular, and stimulates the respiratory system. It helps alleviate common skin and eye problems.

HOW TO DO IT

• Lie on the floor – on your back. Keep your arms by your sides. Then, bend your knees and bring your feet close to your buttocks. Your knees and feet should be apart. The distance between both legs is supposed to be the distance between the two shoulders

• Raise your arms over your head, and bend your elbows to place your palms on the floor beside your shoulders. Your fingers should point towards your body.

• Arch your back to raise yourself, till the crown of your head supports your body.

• Inhale; straighten your elbows and legs as much as you can. Slowly raise your head off the floor, and then let it drop back so that it is raised in mid-air between your arms. Breathe deeply, as you hold this final position, for as long as you are comfortable.

• To return to the starting position, slowly lower your body until your head rests on the floor. Then, rest your back and hips down. Straighten your legs and arms, until you are lying flat on the floor.

• This is one round. Practice up to 3 rounds. Then, relax in Shavasana.

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

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

Tags: kids yoga, practice yoga, Yoga and Naturopathy, yoga breathing, yoga practice, yoga teachers training
Posted in kids yoga, yoga for children | 2 Comments »

MENTAL AGGRESSION AND HEART DISEASES

Thursday, June 17th, 2010

By D. Rajkumar, D.N.Y.S.

Our human body is a wonderful one. God has given us this body with antibodies to fight against all diseases. Due to mental aggression, LDL Cholesterol shoots up. As a result, plaque forms into blood vessels in the heart. This is one of the reasons for a heart attack. Regular practice of Nadi Suthi, Kapalabhati, Ujjayi, Brahmari Pranayama, along with breathing exercises and asanas, will keep us away from all disease.

I had an experience with one person, whose LDL Cholesterol shot up, although he took vegetarian food. At first I was wondering what could be the reason for this. At last I found that the problem developed because of his mental worries. Allopathic doctors suggested surgery.

But he was not interested because of fear of death. Sometimes, the surgery may fail. Hence, he approached me and asked for a solution 8 years back. Then, he used to attend my classes regularly, and yoga therapy sessions, too. At last, without surgery he got his daughter married off. He also invited me to his daughter’s marriage.

When we start doing yoga, our defense mechanism starts working, and we could console our mind and lead a healthy life. People, who do a stressful job and have mental worries, die sooner. I have personally experienced this. Hence, I request all the people to learn yoga and do it in a systematic manner. It is very important to select a good “Yoga Guru”. Under the guidance of a guru, the practice of yoga becomes easy and interesting.

Financial loss leads a person to heart attack. Developing self confidence is very important. All the time, our defense mechanism gets work, when you are a regular practitioner of yoga. Hence, yoga plays a vital role in our life. Prevention is better than cure. A healthy body and mind will make a person happy.

Happiness is within us. But many people search for peace in Tobacco and Alcohol. This is not the solution for our problems. Every human being will have to face up and down in their life. If you face the problem, very boldly the problem will be vanished – starting with simple yoga and developing your ability to advanced asanas. With my experience, simple yoga is also enough for leading a healthy and happy life.

One of my students is an Architect. He told me his skill improved a lot after he started learning yoga from me. He was appreciated by his boss, and he was given a very high post to handle complex problems. He was very short tempered when he started his class with me. After six months of practice, he was very much cool tempered to handle things. His body also became very flexible.

Another student developed numbness in the left-hand side of the body, and his hand got numb whenever he drove his car. His problem was due to a problem in the spinal cord. His spinal nerve became compressed when he slightly turned his body.

I treated him with basic asanas, slight twisting exercises, twisting asanas, and other asanas, which strengthens the backbone and spinal cord. At eight months practice, he was completely fine, without surgery. It was a wonderful experience for me, and I also felt very happy.

D. Rajkumar, D.N.Y.S.

Consultant – Yoga and Naturopathy

R.K. Yoga Centre/Riyans Wellness Centre

Chennai, India.

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For consultations, or to make donations, please contact D. Rajkumr, D.N.Y.S. at the above mentioned E-mail addresses.

Tags: brahmari pranayama, doing Yoga, Kapalabhati, nadi suthi, practice of yoga, ujjayi, Yoga and Naturopathy, yoga guru
Posted in Yoga for Health, Yoga Therapy | No Comments »

Posts Tagged ‘Yoga and Naturopathy’

MANAGE YOUR ALLERGIES NATURALLY…

CHAKKI CHALANASANA (MOVING THE GRINDING WHEEL)

THE NEEM TREE AND ITS CURATIVE VALUES

FLEXIBILITY EXERCISES FOR HANDS & FINGERS

PRANA-MAYA KOSHA…ENERGY SHEATH

GURU PURNIMA…CELEBRATION OF THE GURU

DIGESTIVE BREATHING FOR HEALTHY DIGESTION

STRESS … HOW TO COPE WITH IT

FITNESS FOR KIDS…WITH YOGA

MENTAL AGGRESSION AND HEART DISEASES

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