Posts Tagged ‘yogic exercises’

YOGA AND FROZEN SHOULDER

Sunday, May 16th, 2010

By Dr. Rita Khanna

Frozen shoulder is also known as adhesive capsulitis. A person with adhesive capsulitis has inflammation of the shoulder joint. The inflammation causes joint stiffness and decreased range of motion of the joint. As the condition worsens, the range of motion in the shoulder significantly reduces. It is as if you stitched the folds of a tablecloth; you wouldn’t be able to open the cloth up to its full size. Diabetes, shoulder trauma (including surgery), a history of open-heart surgery, hyperthyroidism, and a history of cervical disk disease are all associated with an increased risk of this problem.

BASIC SHOULDER INTRODUCTION

The shoulder is the most movable joint in the body. However, it is an unstable joint because of its range of motion. It is made up of three bones, which are connected by muscles, ligaments, and tendons. The round end of the upper arm bone (humerus) fits into a shallow groove on the shoulder blade (scapula). The shoulder is a ball-and-socket joint. It is easily subjected to injury because the ball of the upper arm is larger than the shoulder socket that holds it. Generally ,the socket is a little bigger than the size of the ball, so that the ball can fit inside the socket and easily move around. One way of visualizing this joint is to think of a golf ball on a tee. The exercise of moving the shoulder up and down, forward and backward, arms rotation in a circular motion, or hinge out and up away from the body are very important to keep the shoulder mobile.

YOGIC EXERCISES

The exercises below are a boon for frozen shoulder and neck pain. These help you to restore full, pain-free range of motion and functions of your shoulder. The good thing about these exercises is that these involve easy and slow stretching movements, which also help you to focus on your body. This focus will help you to pay attention to your body and any pain that may come from the stretching. It helps to warm up your shoulders and their smooth movement. It is important to be careful, patient, and persistent. Initially, do these exercises multiple times a day – by connecting body, breath, and mind. These will bring positive energy into the shoulders.

VAJRASANA

These exercises can be done standing or sitting. You may sit in a sofa or chair if unable to sit on the ground in Vajrasana.

Keep your arms at the sides; keep them straight and loose. Lift the shoulders up and then bring them down. There should not be any jerky movement. Do it for 8-10 times. Take a deep inhalation while lifting the shoulders; exhale when the shoulders are brought down.

1. Rotate the shoulder girdle, initially, clockwise, for 8-10 times, and then counter clockwise for 8-10 times, while keeping the arms relaxed. Inhale deeply when the shoulders move upwards and exhale when the shoulders move downwards.

2. Keep both the hands on the respective shoulders; right hand on the right shoulder and left hand on the left shoulder. Still keeping the hands on the shoulders, rotate the arms, initially, clockwise for 8-10 times; and then counter clockwise for 8-10 times. Deeply inhale when the elbows move forward, and exhale when the elbows move backwards. Start out with very small circles; and then make the circles bigger and bigger as your shoulder becomes free.

3. From Vajrasana gently stand on the knees. This is half standing position. Now, rotate the arms in the front of the chest – crossing them, initially, clockwise for 8-10 times, and then counter clockwise for 8-10 times. Inhale when the arms move upwards; and exhale when the arms move downwards.

4. Now sit back in Vajrasana. Inhale and raise your arms up over the head; press the palms together as hard as you can; then keep pressing them and bring them down in front of the chest, while exhaling. Repeat eight to ten times.

5. Arms are apart; palms are facing towards each other; elbows facing downwards, with fingers together. Inhale and bring the palms closer to each other, with the fingers apart at a distance of 6 to 8 inches. While doing this, put pressure on the upper arms. Then relax. Do eight to ten times.

6. Sit in any sitting position or in Gomukhukasana position. Now, take your right arm down over the right shoulder behind the neck. Take your left hand from down behind the back. Try to hold your hands in a hook shape, and pull them in the opposite direction. The upper elbow should remain exactly on the back side of the head, so that it gives complete exercise to the cervical spine. Inhale deeply when you pull the hands.

Relax the hands when you exhale. Try to remain in this position to the count of three breaths. Then, reverse the position and do the same exercise with the other side. Repeat 3-5 times each side (Use a belt if the hand does not come half way down the back).

7. Bring the right arm in front of the chest, by bending the elbow. Cross the left arm under the right arm. Hook the elbows and place hands as close as you can in a prayer position. Keep the hands near the nose. Do normal breathing. Now, start with the left arm. Repeat 3-5 times each side.

Do all the exercises gently – without any jerks.

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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ENERGISE THE INTESTINES WITH YOGASANAS

Friday, December 18th, 2009

Dr. Rita KhannaBy Dr. Rita Khanna

A sure way to develop inner strength is to tone the abdominal region. Right under the skin – a sturdy wall, of four pairs of abdominal muscles, stretches over our internal organs. They are called the external abdominal oblique, internal abdominal oblique, rectus abdominis, and transverse abdominis. Three of these form layers that encircle the abdomen; the fourth is a pair of longitudinal bands. These muscles assist breathing, align the pelvis, flex and rotate the trunk, keep the torso erect, support the lumbar spine, and hold in the organs of digestion.

Abdominal Muscles Explained

The External Abdominal Oblique Layer runs diagonally from above, to downward, in the same direction as the external intercostals muscles. If you place your hands in the pockets of a short jacket, with your fingers extended, the fingers will point in the direction of the external abdominal oblique muscle fibers. The external oblique muscles allow the trunk to twist, but to the opposite side of whichever external oblique is contracting. For example, the right external oblique contracts to turn the body to the left.

The Internal Abdominal Oblique Layer is in the middle. Its fibers also run diagonally, but in the opposite direction, from laterally and below, to up and medially in the same direction as the internal intercostals muscles. For example, twisting the trunk to the left requires the left side internal oblique and the right side external oblique to contract together.

The Transversus Abdominis Muscles, the innermost third layer runs horizontally around the abdominal wall from back to front. You flex this muscle to pull in your belly. These three layers together act as a unit, helping to support the upper body and contributing to bending, twisting, and turning in a logical fashion. The transversus abdominis also plays an important role in maintaining a toned abdominal wall. You engage this muscle when coughing, sneezing, laughing, or exhaling forcefully. Pranayama practices, involving forceful exhalations, such as Kapalabhati and Bhastrika, provide an excellent workout for the deep transversus.

To feel this muscle contract, stand with your feet shoulder-width apart, bend your knees slightly and place your fingers on your sides, just below the rib cage. Now cough and feel the muscles under your fingers contracting forcefully. To contract this muscle even further, try Uddiyana Bandha (Upward Abdominal Lock), Agni Sara Dhauti (Cleansing through Fire) and Nauli (Abdominal Churning), which are used to massage the abdominal organs.

The Rectus Abdominis Muscles (rectus means straight) run vertically on either side of the middle between the pubic bone and the sternum. The main function of the rectus abdominis is to move the body between the ribcage and the pelvis. It provides stability to the torso. The rectus abdominis muscle is the one that, when well defined, gives your stomach a six pack look. To feel this muscle, you can do Navasana, Paschimottanasana, Setu bandha Asana, or Urdhva Dhanurasna.

OUR SACRED CENTER

The source of our vitality, the abdomen, is a sacred space in our bodies. It is an important center of energy and consciousness. Our thoughts and emotions are influenced by the gut. We have more nerve cells in the gut than we do in the combined remainder of the peripheral nervous system. In Kundalini Yoga, the digestive organs, glands, and the solar plexus of nerves are symbolized by Manipur Chakra. Its element is fire and its symbol is the blazing orb of the Sun. Just as the external Sun is the source of life, energy, and heat in our solar system, so our physical body and its metabolic processes are maintained by a healthy digestive fire; a blazing inner Sun. If this fire becomes weak, we suffer from sluggishness or malfunctions of the digestive system. We can have weakness in the body, indigestion, stomach, intestinal, and colon problems.

REASONS

We live in a time where there is little encouragement for paying attention to our body’s natural energy levels and giving it what it needs. So often when we are really tired, we ignore our longing for rest and manipulate our bodies with caffeine, sugar, and other stimulants to create a false sense of energy. We go on eating in the morning, noon, evening and night, whenever we feel like. There is no rule applying to consumption of food. The rule for eating is that one should not eat a second time until the food taken once is digested, but this discipline is not observed and hence we get constipation, gas, acidity, and ulcer – as a result of food remaining undigested. The result is food gets putrefied in the intestines, which results in chronic colitis.

THE FOUR FIRE YOGIC EXERCISES

Abdominal skin differs from much of the skin covering the rest of the body. It has a subcutaneous tissue that loves to hoard fat. Too much belly fat is unhealthy. The four fire exercises described below strengthen the abdominal region and protect the back. They relax and rejuvenate the nervous system and energize the body. Hence, even if one finds these exercises a little difficult, these must be done as they are of great use.

SITTING POSTION

 

sitting position

 

 

 

 

 

 

Spread a blanket or a mat on the floor. Sit with legs straight. Make L shape of 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.

First exercise

 

exercise 1 cycling

 

Bend both legs from the knees, raise them up off the floor, and start cycling with natural breathing. Do 7 times clockwise and 7 times anti- clockwise.

Second exercise (Churning of the Abdomen)

 

exercise 2

 

 

 

 

 

 

Inhale, raise both the legs off the floor to 90 degrees, and rotate the body from the navel to the toes – clockwise 7 times and anti- clockwise 7 times, with the breath. When the legs are up – inhale; and when the legs are down – exhale. Pay more attention toward the exhalation.

Third exercise

 

 exercise 3

 

 

 

 

 

 

Inhale, bend the knees and bring them near the chest; then inhale again, raise the legs to 90 degrees, and straighten them completely; exhale and lower the straightened leg in a forward movement, parallel to the floor. This is one round. Repeat it 7 times. Then do reverse movements 7 times.

Fourth exercise

 

 exercise 4

 

 

 

 

 

 

Keeping the feet together – extend the toes, feet, and knees; inhale and raise both the legs to 90 degrees; while exhaling bring them back, not quite to the floor, if your strength permits. Repeat 7 times, or as many times as you can, without strain. Concentrate on the exhalation more – inhaling as required, and always breath evenly.

NOTE

To support the posture efficiently with intra- abdominal pressure, the diaphragm must be continuously active. If you watch your breathing carefully, you will notice that the posture feels more powerful when you exhale. If you take a deep inhalation, you will immediately sense a loss of abdominal and diaphragmatic strength.

BENEFITS

These exercises increase blood oxygen and decrease blood carbon dioxide. They strengthen the digestive system, massage the abdominal muscles, and help in reducing the size of the belly. These are excellent for persons suffering from indigestion, constipation, acidity, excess wind or gas, lack of appetite and diabetes. They are also useful for disorders of male or female reproductive systems, such as uterus problems, irregular or painful periods, menopause, hormones imbalances, leucorrhoea, itching, fungal infection, dryness, less sperm, etc. They are good for the preparation of pregnancy.

One can start these exercises 6 months before conceiving (the function of the uterus becomes alright). Along with it, do Omkar, Godohan Mudra, and Utkatasana.

PRECAUTIONS

These practices should not be performed by people suffering from severe backache, back conditions – such as sciatica, slipped disc, shoulder pain, high blood pressure, heart disease, ulcers, hiatal hernia, inguinal hernia, menstruation, pregnancy, or soon after abdominal surgery. If there is any doubt, please consult a competent Yoga therapist.

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

Mobile: + 919849772485

Ph:-91-40-65173344

Email: email hidden; JavaScript is required

Website: www.yogashaastra.in

Dr. Rita Khanna

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

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

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Posted in Yoga for Health, Yoga Teacher Issues, Yoga Teacher Training | 8 Comments »

Yoga Does Everybody Good

Saturday, December 12th, 2009

June WestBy June West

We always read that Yoga does everybody good – children, young, middle aged and even elderly men and women. Can we benefit from yoga? How can we go about promoting its benefits? Yoga has been around for thousands of years, and finally it has become popular in the West. The opening of yoga centres, especially in America where the mentality is more open to trying something different, yoga has become the “in ”thing and now people are realizing how this mysterious activity, which may seem a slow form of gymnastics really does help to become healthy, relaxed and more open to others. So what is yoga all about?

Yoga literally means “unity” or “union”. From the Sanskrit word root “yui”, yoga means yoke, uniting together a combination of postures (asanas), breathing and meditation techniques together with psychological, moral and ethical principles, which helps one develop a harmonious, physical, mental, emotional and spiritual essence. The health benefits of yoga initiate because you’re focusing on inner peace. Self-realization, relaxation, focus, and harmony are the cornerstones of yoga. Research shows that the health benefits of yoga include improvements of all sorts of ailments, ranging from back pain to general fatigue. Yoga enhances the mind-body connection, which can improve both the mood and physical health – and even lighten various psychological disorders. Health benefits of yoga practice and meditation include the treatment of depression, body image struggles, eating disorders, and physical problems and even asthma.

Much of yoga’s healing power lies in its ability to nourish self-confidence to see your potential and overcome a sense of inadequacy. Feelings of anxiety and depression will ease as you get in touch with your body in a curious, inquiring way. Your health starts to improve and you see your efforts making a difference. You will become more accepting of yourself, less focused on your limitations, and more grateful for what your body can do. At the same time, as a spiritual opening becomes more evident, we not only see within ourselves but open up towards others.

Yoga postures are the physical element in which we train our bodies in a gentle but effective way into promoting longevity. Yoga asanas are performed standing, sitting or lying down. Yogic exercises are mainly designed to keep the proper curvature of the spine and to increase its flexibility by stretching the anterior and posterior longitudinal ligaments. Flexibility of the spine is reduced as the body grows. Due to biologic shortening of ligaments, movements are restricted. With regular yoga practice there is an increase in flexibility. If posture and balance are good, the ligaments have a long and elastic life, therefore we can expect a healthier life thanks to that flexibility. Circulation is increased with inverted yoga postures when the head is lower than the position of the heart. An increased amount of blood flowing through the skin vessels will keep the skin in a healthy condition, therefore giving us a younger appearance. Regular yoga exercises mean that joints are lubricated, muscles are toned, bones are strengthened by weight bearing postures, stamina is increased. The immune system is improved and can be stimulated in yoga postures where we open the chest and breathe deeply into it. Beneficial postures such as cobra, fish, bow and bridge stimulate the thymus gland, therefore the immune system..

Each day as you practice you become aware of what the body can accomplish. Gradually you can bend a little further, aches and pains begin to diminish. You tend to correct posture when simply walking, standing in a queue, performing simple chores, or sitting at the computer. Your mind begins to correct your daily posture automatically once you have embraced the path of yoga. Yoga classes, where students are seen bending, twisting and moving into what may seem impossible postures for the majority of people, may be off putting to any newcomer. However, once it is explained that yoga is non competitive, and each one moves to their own ability, with perseverance one too will find themselves opening up their bodies, accomplishing feats they never imagined.

Breathing is something we all do naturally, however, many are not aware that there are different ways of breathing. Practising yoga and learning about breathing, pranayama, breath control, we are able to improve the effect it has on our bodies and on our health in general. Breathing correctly distributes oxygen to the organs and brain, expels waste carbon dioxide and controls the flow of energy in the body. Breathing correctly means breathing through the nose, keeping the mouth closed, and involves a full inhalations and exhalation which brings the whole of your lungs into play. When you exhale, the abdomen contracts and diaphragm moves up, massaging the heart, when you inhale the abdomen expands and the diaphragm moves down, massaging the abdominal organs.

Breathing correctly is a form of preventive medicine, as it may act as a deterrent to panic attacks, high blood pressure, chest pains and may more stress related ailments. A great number of people only use shallow high-chest breathing, using half of their lung capacity, resulting in drawing in less air and less oxygen, therefore, the bloodstream is not being fully purified and oxygenated. Breathing deeply for many has to be learnt and upper-chest inhalation replaced by diaphragmatic and abdominal breathing.

There are many breathing techniques to be learnt in yoga, which relieve symptoms like asthma and bronchitis. During an asthma attack the muscles controlling the bronchioles go into a spasm and air gets into the lungs, but has difficulty in getting out. Panic may set in, causing the sufferer to aggravate the situation even more. Training in yogic breathing gives the asthmatic confidence and the ability to relax and control the respiratory muscles. Colds, nervous tension, insomnia, headaches, indigestion are only but a few symptoms which can be alleviated by breathing techniques. The rhythm of our breathing alters in different situations. When we are agitated or angry, breathing is short and the pace is faster. When we are relaxed, breathing slows down. Controlling our breathing with our minds enables us to relax, let go and find peace.

The aim of yoga is to produce tranquillity. Once we are able to see deep within ourselves, creating a flow of tranquillity, we may appear to others in a different light. We will find we are more communicative, transferring that tranquil state to others around us.

Where else do we find the health restorer in yoga? Through mediation. Meditation is the state achieved by intense concentration on a single object, often the breath, until all other thoughts which flow through our mind vanish and all that is left is an intense awareness of the object. Through meditation we are able to calm and tone the nervous system, clarify our thoughts, recharge psychic batteries and bring an overall feeling of serenity. Meditation is one of the of the Eight Limbs of yoga outlined in Patanjali’s Yoga Sutras. Called dhyana, mediation is considered the highest practice and is the final step before bliss. James Hewitt, in The Complete Book of Yoga defines the goal of yoga meditation as “meditation means sense withdrawl (pratyahara) and concentration (dharana), sustained into contemplation (dhyana), with the aim of triggering a super-conscious state (Samadhi), which is one of intuitive realization of the identity of the individual soul or spirit and the cosmic soul or spirit.” Meditation is a technique, or one may say an art. We can only but practice and practice, each in our individual way, in the hope of finding that moment of internal bliss.

How do we go about promoting the health benefits of yoga in today’s stressed society? Wouldn’t it be a good idea to introduce it into the school curriculum, integrated with sport or as an alternative for those who have handicaps. There are obvious benefits to be gained for a child through the physical exercise involved in yoga but the effects can be even greater. Easy yoga for children has shown to build stamina in those who practise it, aid stability and also improve general balance. It strengthens the child’s muscles, elongates the spine and promotes good posture, which is the gateway to aiding health in general. Yoga has shown to improve children’s digestion, aid the elimination of toxins and aid circulation, improve weak muscles and bring them under control. Many handicapped children have brilliant minds, learning pranayama and meditation to help develop inner peace would help them mentally overcome their physical disability, and above all working together in union with fellow classmates to feel integrated. We still have a long way to go before this may come about, especially in Italy where I live, but it would be nice to think that future students will have the possibility to release the tensions of the body and mind, increasing concentration and therefore improving progress in their studies. 

Yoga has restored my confidence and serenity, therefore my health. I was advised by my beauty therapist to take up yoga, due to the fact that I was unable to relax, even under her expert hands, although I did not realise this myself. Tension had obviously became part of my life style. Trying to adapt to living in an environment with a different culture started to take its toll. I was fighting to change my identity, battling all the time to do my best, never relaxing in fear of not being adequate in my role as wife and mother in a Sicilian environment. Upon being pushed to the limit, trying to hold on to something which was destroying my health and happiness, after thirty years I made a choice. Whilst in England visiting my sister, I attended a yoga class with her. I enjoyed the physical part of the lesson as I have always been a very active person, practising sport for many years. Stage by stage relaxation at the end of the yoga lesson, was the point at which I really can say that I let go and relaxed, I felt glued to the floor. I was so amazed that listening to the teachers voice could have this effect. From then on, yoga has become for me a day to day necessity. I never knew that this was the key to reorganizing my life. Learning the art of relaxation takes us beyond our expectations. Yoga pulled me through a difficult period in my life. Yoga has enabled me to expand physically and mentally, teaching me on how to focus on finding inner peace and by learning about myself it has inspired me to aim towards a goal in life. I now have the desire to pass on to others the beneficial factors I have received from this course of events by continuing to upgrade my knowledge of yoga, studying to obtain certification to teach. It would make me very happy to be able to try and make someone else’s life a little more healthier and perhaps happier.

Yoga, brings out the poetry we have inside and these are the moments we can share.

 

FIRST YOGA MOMENTS

Breathe in, breathe out, lengthen the spine, begin to twist

look over your shoulder, relax and resist

A few breaths more, return to centre,

what was the position we managed to enter?

Inhale, stretch your arms out wide, engage your shoulder blades,

Exhale, now turn to the other side

Triangle, warrior, forward bend,

gently stretch the muscles, extend.

Fold at the hips, look towards your toes,

keep on breathing through your nose

As we move into another position,

ligaments, muscles we condition

Spinal twists increase circulation,

Pranayama controls palpitations

Cobra, downward dog, sun salutation,

Breathing, centring, relaxation,

carries us through to meditation

Letting our breath flow during the class,

tension, worries fall into the past

Opening up like a flower to the sun

Emotions of love and joy will come

As we become aware of these sensations

quietly prepare for meditation

Meditation quiets the mind,

therefore, peace, silence, is what we find

Just what I needed to continue my day

Anjali mudra, namaste

Relaxed and regenerated from this yoga session,

looking forward to another lesson

June West

 

June West is a certified Yoga teacher. She teaches Yoga classes in Palermo, Sicily.

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