yoga Practice

Benefits of Yoga

Benefits of Yoga Poses
This article discusses the various benefits of performing yoga. It is important to understand that yoga consists of four disciplines and each provides benefits of its own. The four disciplines in yoga are Pranayama (the control of breath), Asana (postures in yoga), Mudras (exercises in endurance) and Bandhas (exercises in contractions). Here we will discuss the immense health benefits of the various Asanas practiced in HathaYoga. 


It is very empowering to know, and realize with practice, that the human body can achieve all the benefits of most stimulating physical sport just by practicing the different Asanas in Yoga, without any exertion. Physical exercise and sports would involve loss of breath, increased heart beat and fatigue which points to the fact that they are not optimally stimulating to the body. Instead they cause fatigue and friction within the body. 


While it is better to indulge in sports than lead a sedentary life, the practice of Yoga ensures that you get all the benefits that sports offer without the fatigue and the wear entailed in it. Asanas are a continuous sequence of contraction and expansion of muscles that lead to higher blood flood, stronger muscles, more elasticity and the resultant better functioning.
Benefits of Yoga Asanas in Improving Digestive


The stomach, pancreas, liver and the intestines are the major components of a digestive system. The proper functioning of all these organs is vital to a healthy digestive system. Yoga through the use of Asanas aims to do just that. To aid the muscles of these organs and to maintain elasticity and strength it is important to stretch and contract them. When the organs lose their elasticity, their functioning becomes very poor. Elasticity is vital to the functioning internal organs. 


There are Asanas which are designed specifically towards improving the digestive system. The benefitial yoga asanas which cause the stretching of your abdominal muscles and organs while contracting your back are as below:
Salabhasana: This posture resembles a grasshopper
Dhanurasana: The posture of a bow
Bhujangasana: The posture of a cobra
There are other Asanas that do the exact opposite effect of stretching the abdominal muscles. They contract the abdominal muscles and organs while stretching the back muscles. The benefitial yoga Asanas which perform this function are as below
Paschimottanasana: Stretching the back muscles completely while lying flat
Halasana: The plough pose which stretches the back muscles
Yogamudrasana: This is a mudra which stretches the back muscles similar to the way Dhaurasana stretches the abdominal muscles
Yoga Asanas Improve the Blood Circulation


Asanas such as Uddiyan-Bandha which induces a rising and falling of the diaphragm provides massage to the heart which is very stimulating. The other yoga asanas which are beneficial for improved circulation are as below
Viparitakarani (the inverted posture)
Halasana (the plough posture)
Sarvangasana (the head stand)
Shirsasana (head stand position)
The practice of these Asanas on regular basis increases the blood circulation in the body inducing a healthy functioning of all the organs. Another benefit of inverted positions such as Savangasana leads to the ease of blood flow in the veins reducing the pressure therein
Benefits of Yoga to the Respiratory System


Keeping the lungs in good shape is extremely important towards the optimal functioning of the respiratory system. The various inhaling and exhaling exercises which are performed during the Asanas aid the lung in inflating fully. The below yoga poses are extremely beneficial towards preserving the elasticity of the lungs and the clearing of respiratory tract:
Salabhasana
Sarvangasana
Viparitakarani
All the Asanas above involve the holding of breath which causes the inflation of the pulmonary cells increasing their elasticity and getting them stimulated.
Yoga Benefits the Endocrine Glands through Stimulation


There are 6 endocrine glands present in a human body namely
1. The pituitary gland
2. The pineal gland
3. The thyroid gland
4. Parathyroid gland
5. Adrenal glands
6. Gonads or sexual glands
The pineal glands located in the brain region are highly benefited by the practice of Sirshasana, Viparitakarani and Sarvangasana. These three yoga poses are also good at maintaining the health of the thyroid gland, parathyroid gland and the pituitary glands. The Adrenal glands are highly benefited by the practice of the below Asanas
Bhujangasana (cobra pose)
Uddiyana-Bandha (abdominal lock)
Dhanurasana (bow pose)
The health of gonads or sexual glands is vital for the proper functioning of the human body. In men the gonads are the testicles while for women it’s the ovaries. The practice of Sarvangasana and Uddiyan maintain the good health of the gonads.
Yoga Asana Aid the Excretory System


Urine contains uric acid which should be promptly disposed from the body. Present in the large intestine are various bilious waste and other fecal substances which should also be discarded. If these toxic substances are not removed properly they cause severe defects in the human body. The practice of the below Yoga Asanas helps keep the execratory system in a healthy state.
Dhanurasana (bow pose)
Bhujangasana (cobra pose)
Uddiyana-Bandha (abdominal lock)
Sirshansana
Paschimottanasana
Sarvangasana
Benefits of Yoga to the Nervous System


The Asana Uddiyana-Bandha is known to help the spinal column remain in a supple condition and is highly beneficial to the synaptic nerve system. The practice of Asana like Sirshasana and Viparitakarani aids the proper function of the cranial nerves situated in the brain region. 


Benefits of yoga poses to the human body are immense. Following these Asanas on a daily basis will keep your body working in an optimal state and ensure that you are disease free. With improved blood circulation and digestion comes energy assimilation and with improved excretion the body stays free of toxins. Yoga maintains the functional balance in the body and thus creates good health. 

Bikram Yoga Poses

6 Poses of Bikram Yoga

A lot has been said about the 26 poses of Bikram Yoga and from the reports found all over the Internet. Bikram Yoga is not a special branch of yoga. Rather it is a set of twenty-six specific postures or asanas which need to be performed in a certain sequence in an environment that is pre-heated to 100-Fahrenheit degrees.

The whole exercise takes about 90 minutes and it has to be done every day – in return Bikram yoga claims it would keep you as healthy as it comes. The Bikram Yoga is special in the fact that it is copyrighted to Bikram Choudhury, a person who has been giving yoga classes since he was 20 years old.

Bikram wrote a book on the way he thought that yoga could be used for maximum benefit - "Bikram’s Beginning Yoga Class" for which he obtained copyright in 1979. Ever since, he had demanded that anyone who taught his style of yoga should apply for a license from him – as Bikram Yoga had become copyrighted style of yoga. In 2002 a court in USA granted him this right and ever since Bikram Yoga has been a style or method of yoga that intellectually belonged to Bikram.

What Are The 26 Poses Of Bikram Yoga

There are plenty of ways in which you could learn about Bikram Yoga postures. You could use the book, the video cassette or DVD and self tutor yourself with the help of the material you buy. However, the best is to learn it in a Bikram Yoga (licensed) center as you would be guided carefully into mastering the whole set of 26 postures.

Bikram claims that he had chosen these 26 postures in such a manner that the person who practices them would be able to exercise each and every muscle, tendon, organ and even bone and skin once he/ she completes the whole set. The postures should always be performed in the sequence given; it is important that the sequence be maintained as this too has been chosen to optimize the impact it has on the body as well as gradually increase the capacity of the body to perform. The sequence of the 26 postures of Bikram Yoga is as follows:

• 1.) Pranayama Series (Standing Deep Breathing Pose)
• 2.) Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet)
• 3.) Utkatasana (Awkward Pose)
• 4.) Garurasana (Eagle Pose)
• 5.) Dandayamana-Janushirasana (Standing Head to Knee Pose)
• 6.) Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
• 7.) Tuladandasana (Balancing Stick Pose)
• 8.) Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose)
• 9.) Trikanasana (Triangle Pose)
• 10.) Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose )
• 11.) Tadasana (Tree Pose)
• 12.) Padangustasana (Toe Stand Pose)
• 13.) Savasana (Dead Body Pose)
• 14.) Pavanamuktasana (Wind Removing Pose)
• 15.) Sit-up
• 16.) Bhujangasana (Cobra Pose)
• 17.) Salabhasana (Locust Pose)
• 18.) Poorna-Salabhasana (Full Locust Pose)
• 19.) Dhanurasana (Bow Pose)
• 20.) Supta-Vajrasana (Fixed Firm Pose)
• 21.) Ardha-Kurmasana (Half Tortoise Pose)
• 22.) Ustrasana (Camel Pose)
• 23.) Sasangasana (Rabbit Pose)
• 24.) Janushirasana with Paschimotthanasana (Head to Knee Pose)
• 25.) Ardha-Matsyendrasana (Spine Twisting Pose)
• 26.) Khapalbhati (Blowing in Firm Pose)

From the above, the 1st to 12th pose are done standing and are known collectively as 'Standing Poses'. The other poses are done lying on the floor or by sitting up. Let us look at some of the important poses in more detail:

Standing Deep Breathing Poses

This is the Standing Deep Breathing posture which helps warm up the body before the whole set of yoga postures are practiced

Ardha Chandrasana (Half Moon Pose) with Pada-Hastasana (Hands to Feet pose)

This is also known as the "Half Moon Pose" - a Hands To Feet Posture that flows the warming up session. In sanskrit 'Ardha' stands for 'Half' and 'Chandra' stands for 'the Moon'

Utkatasana Bikram Yoga Pose

This is the third posture and it is also known as the "Awkward Posture" because when performed, it kind of looks like you are half sitting and half standing up – and it looks and feels awkward.

Garurasana - Eagle Pose of Bikram Yoga

The fourth bikram yoga posture is called the "Eagle Pose" and it imitates the way an eagle stands on earth.

Dandayamana - JanuShirasana

The fifth bikram yoga pose involves a Standing Head To Knee Pose, which is a little difficult to do without professional help (initially) as it requires a lot of flexibility

Dandayamana - Dhanurasana

This is a very challenging posture, also known as the Standing Bow Pulling Pose – the sixth of the string of 26 total postures of Bikram yoga.

Tuladandasana - Balancing Stick Pose

The seventh of the bikram yoga postures is the Balancing Stick Posture which is named so because it looks like you are a stick for balancing.

Dandayamana - Bibhaktapada - Paschimottanasana

The eight one is known as the Standing Separate Leg Stretching Posture and it involves deep stretching on each of your legs.

Trikanasana - Triangle Pose

The ninth posture involves your body taking the shape of a triangle and hence it is called the Triangle Posture

Dandayamana - Bibhaktapada - Janushirasana

The tenth bikram yoga is also known as the "Standing Head To Knee Pose" as it involves stretching and bending each knee.

Tadasana - Tree Pose

In the eleventh posture you would take the shape of a tree and hence, this is called as the Tree Pose.

Padangustasana - Toe Stand Pose

The twelfth asana or posture is known as the Toe Stand Pose - a complicated posture for beginners, but quite easy to accomplish on practise.

Savasana or Dead Body Pose of Bikram Yoga

Sav means a dead body and hence this bikram yoga asana is known as the dead body pose. In this posture (the thirteenth) your whole body relaxes in complete peace with your being.

Pavanamuktasana - Wind Removing Pose

'Pavan' means 'wind' and 'mukt' means 'free'. As this bikram yogasana helps you revome gas from within the body it is known as the 'wind removing pose'.

Sit up Yoga Pose

This posture is may be the simplest of all – after the dead-body-posture. It involves sitting up.

Bhujangasana - Cobra Pose

In this yoga posture, the sixteenth one, you imitate the way a cobra snake stands before it attacks – hence it is known as the Cobra Posture. The word 'Bhujang' stands for cobra/snake in sanskrit. Images below show half and full cobra poses

Salabhasana - Locust Pose

This posture is also known as the "Locust Posture" because it imitates the way a locust stands. The word 'Salab' stands for 'Locust' in Sanskrit

Poorna - Salabhasana

The eighteenth posture of Bikram yoga is "Poorna Salabhasana" also known as the "Full Locust Pose". "Poorna" in Sanskrit stands for 'Complete'

Dhanurasana - Bow Pose

The 14th asana is "Dhanurasana" or the "Bow Pose". Dhanush mean Bow and hence this asana is called the Bow Pose.

 

Supta Vajrasana - Fixed Firm Pose

The twentieth pose of bikram yoga, the "Fixed Firm Pose" is easy to accomplish and repares the body for the next in the series, i.e. the half-tortoise-pose.

Ardha Kurmasana - Half Tortoise Pose

This is the twenty-first posture and it imitates the way a tortoise looks; hence it is called the Half Tortoise Pose

Ustrasana - Camel Pose

The next posture is the "Camel Pose" where your body is shaped to look like a camel.

Sasangasana - Rabbit Pose

In sanskrit, sasang means the rabbit and hence this pose is known as the "rabbit pose"

Janushirasana with Paschimottanasan - Head to Knee Pose

The twenty-fourth posture is the "Janushirasana with Paschimottana" also known as the "Head To Knee Pose"

Ardha Matsyendrasana - Spine Twisting Pose

The Spine Twisting Posture is the twenty-fifth of the whole set of Bikram Yoga. This is one of the many difficult postures of the series

Khapalbhati - Blowing in Firm Pose

The last of the Bikram yoga set is the Blowing In Firm posture, which is also a relaxing posture.

So these are the 26 different poses of Bikram Yoga also known as hot yoga.

All these postures have to be done twice before going to the next posture and the whole set should take about 90 minutes from end to end.

In order to become a certified instructor a person would need to successfully complete a specially designed training course which is spanned over a period of two months. The successful candidate would then be awarded a certification by which he/she would be recognized as a certified Bikram Yoga teacher.

You will find that Bikram yoga is also called the ‘hot yoga’ - owing to the fact that it is practiced in a pre-heated room. The reason for this aspect of Bikram Yoga is that heat helps the body’s flexibility and at the same time eliminates toxins faster – hence all the 26 postures of Bikram yoga are usually practiced in a pre-heated room which has mirrored walls to help the person see the way they perform and hence practice their postures to perfection.

Bikram claims that if the Bikram Yoga series is practiced in the right way, the person would never suffer from any ailment during his/her life. Yoga has the power of regulating all body functions as well as voluntary and involuntary reflexes. The particular sequence that Bikram has worked ensures that the body is maintained in top form no matter what age the regime is practiced. 

Understanding Pranayama and its Benefits

Understanding Pranayama And Its Benefits

What does pranayama mean? The word Pranayama is made up of two syllables – Prana and Ayama. Prana indicates the life source or the consciousness. The entire play of life is nothing but consciousness that is around us and within us. Everything in this universe is made up of one source, one energy and this is called the Prana. Ayama means control.

Hence Pranayama means the control of life energy. If you ask yourself what is the vital source of life energy for you? The answer would be “your breathing”. Your breath is as good as your life itself. When you inhale you take in the energy around you or the life source surrounding you.

You breathe in life energy. That’s the reason why your breath is so important. Pranayama as a practice in hatha yoga teaches you how to control your breathing. Through the control of your breathe you start controlling your self. This is the first step towards the attainment of higher consciousness.

Hazards of Irregular Breathing

Irregular breathing is not normal but is followed by almost everyone who has not been taught the value of their breath. Yoga points towards the fact that the reason for imbalance in our lives is due to irregular breathing. The various diseases which have inflicted the human race in the recent times have their roots founded in this pattern of irregular breathing. Most disorders whether it be mental or physical are instigated by the way your breath day in and day out. If you observe carefully there are two types of irregular breathing most frequently observed in yourself

1. Shallow breathing
2. Rapid breathing

Shallow breathing: Whenever you are feeling low or depressed you will find yourself breathing slowly and shallowly. Your intake of air would be less and it would be slow.

Rapid breathing: Usually when you are angry or in a fit of rage you don’t observe your breathing but if you do, it will be evident that it is very rapid in nature. You tend to take breaths in short gasps.

Both these patterns of breathing cause an imbalance of Prana in you. The life energy is not flowing smoothly and hence it manifests as a disorder outwardly seen as depression or anger. Anyone who practices yoga with discipline would attain control over his breath with practice. After that his/her breathing would rhythmic and hence the flow of life energy would be balanced. Such a person will never feel disturbed or succumb to destructive emotional states.

The functions of breathing as explained in yoga literature

Breathing is vital to our existence and it is a life giving force for each living organism. Yoga literature explains the various functions fulfilled by the air that we breathe-in as below:

Prana: The air circulates around the heart and provides oxygen which is vital to its functioning

Vyana: The air circulates around the body via the blood stream and distributes the life giving force of food

Apana: The air we breathe controls the functions of excretion

Samana: The air we breathe stimulates the flow of gastric juices and hence it aids digestion

Udana: The air maintains its presence in the thoracic cage and allows absorption of vital constituents

Naga: Relieve abdominal pressure

Krkara: Prevent foreign or harmful substance from entering into the nasal cavity or descending into the throat by inducing sneezing

Dhanamjaya: Air is one constituent which remains in our body even after our death

Devadutta: When you are lazy it provokes yawning and ensures absorption of oxygen to revitalize the body

Imagine the harm you are causing your body organs and glands as well as your brain by practicing irregular breathing. Without your knowledge you are sabotaging the life force within you and this is the reason why most people in today’s generation are afflicted with diseases such as hypertension, diabetes, asthma and heart problems. There is so much stress prevalent that is almost palpable. The reason for all these disorders is the imbalance that has crept into our breathing.

Benefits of Pranayama as Discipline of Yoga

The practice of Pranayama in itself can cure a person of all ills. When this practice is perfected you can be assured of a healthy body and a mind which is free of negativity. Pranayama exercises involve various types of breath control practices. The second part of this article discusses all the various breathing exercises in Pranayama which you can peruse for better understanding. The purpose of this discussion is to enlist the benefits you reap once you have perfected the exercises.

1. Pranayama Helps in the Improved functioning of your kidney and bowels: Yoga advocates that function of excretion as vital to the functioning of a healthy body. Breathing induces a massaging action on your internal organs including the kidney, bowel and diaphragm. The alternate inhale and exhale which is performed while breathing induces a contraction and expansion of these organs.

Pranayama practice ensures that the inhaling and exhaling is rhythmic. Moreover the exercises which entail holding your breath and exhaling slowly apply a definite pressure over these organs inducing a stimulating massage. The result would be stronger and more elastic muscles controlling the kidney and your bowel leading to better functioning of these organs.

2. Pranayama Helps in the Improved function of your liver: People who face digestive problems on a frequent basis tend to have a weak liver. The functioning of their pancreas and stomach would also be suboptimal. The various Pranayama exercises induce a massaging action upon all these organs relieving them of all the congestion improving the blood flow. There is an immediate improvement in the process of digestion once the liver is free of congestion. The stimulation of the pancreas also ensures that the digestive system functions optimally.

3. Pranayama Helps the Lungs Perform Better: The various Pranayama exercises induce the lungs to open as far as possible. Due to this expansion the lungs have an increased surface area to absorb oxygen and to relieve themselves of toxic gases. This ensures that you are free of all the breathing diseases such as asthama

4. Improves the circulation of blood: Proper circulation of blood is vital to the proper function of a human body. Diseases such a thyroid problems, heart problems and prostate problems are usually due to improper circulation of blood to the endocrine glands. Pranayama exercises induce a rapid circulation of blood. Moreover the blood is rich in oxygen and reaches the nerve endings faster. The action of rhythmic breathing stimulates the nerves around the spinal column and the synaptic nerves inducing a rich blood flow to the brain inducing clearer thought.

5. Pranayama Aids the Endrocine Functioning: The endocrine glands work in cohesion with the nervous system to ensure that nerve impulse are transmitted quickly. In people who feel sluggish through out the day and have the tendency to sleep longer, there could well be a problem with their endocrine functioning. Pranayama stimulates the endocrine glands to ensure proper transmission of nerve impulses. People who practice Pranayama stay active through out the day and do not feel sluggish or fatigued. 

Yoga Breating - Pranayama Techniques

What is Pranayama Breathing and How to Perform Pranayama Yoga?

Yoga science of breathing is called prayanama. Oxygen is the most vial nutrient to our body. It is essential for the integrity of the brain, nerves, glands and internal organs. We can do without food for weeks and without water for days, but without oxygen; we will die within a few minutes.

Where to Perform Pranayama yoga

Pranayama techniques are best practiced while sitting on the floor on a folded blanket. This form of practice is applicable to padmasana also. However; any other posture will do provided the back is kept erect from the base of the spine to the neck and perpendicular to the floor. Bad and poorly performed posture will lead to shallow breathing and low endurance. One must empty the bladder and bowels before starting pranayama yoga.

When to Perform Pranayama

Pranayama yoga must be performed in empty stomach. The best time for practice is the early morning, preferably before sunrise when the pollution is at its lowest level, and the body and brain are still free. However, if morning is unsuitable, pranayama may be practiced after sunset, when the air is cool and pleasant. The place suitable for all kinds of Yoga must be clean and calm.

Major Types of Pranayama and Instructions

Some major types of pranayama yoga are as follows: 

• Nadi Sodhana
• Shitali Pranayama
• Ujjayi Pranayama
• Kapalabhati Pranayama
• Digra Pranayama
• Bhastrika Pranayama
• Bahya Pranayama
• Bhramari Pranayama
• Udgit pranayama
• Anuloma & Viloma Pranayama
• Agnisar Kriya

Instructions on How to Perform Pranayama Yoga

Nadi Sodhana:

Following steps instruct on how to perfrom the nadi sodhana pranayama:

• Sit down in a comfortable place assuming a cross legged position
• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
• Now close the left nostril and exhale using the right one
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one

You can continue doing this exercise for around 10 - 15 times.

Shitali Pranayama:

Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared.

Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose.

This can be repeated five to ten times.

Ujjayi Pranayama

Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves.

To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth.

While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will produce a sound similar to the ocean when you breath.

Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still continue to make the same sound as your breath.

You can repeat this prayanama breathing exercise for about ten to fifteen times.

Kapalabhati Pranayama:

To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep inhales and exhales.

Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.

When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal position.

Exhale forcefully again and continue doing this for about 20 to 30 times.

Dirga Pranayama - Three Part Breathing 

The dirga pranayam is a bit different from other types as it involves lying down on your back instead of being in a seated position. This technique involves very deep inhalation and exhalation.

To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep breaths, relaxing your body.

Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for a few seconds and exhale drawing the belly inwards ensure there is no air left.

In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you exhale, exhale air from your rib cage and then from your belly.

In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center (area around the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the belly.

Repeat the whole process for five to six times

Viloma Pranayama

VILOMA Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first stage is called 'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in detail:

Viloma Paused Inhalation:

• Lie down in a comfortable position and try to relax. Breath deeply, but normally
• Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause inhalation again after 2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
• Exhale now, slowly, till you feel empty of air

Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply and normally without interuption, but exhale with regular pauses.

Anuloma Pranayama

Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril blocked and the other partially open. Some variations of the yoga are granular anuloma.

This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.

What is the Importance of Pranayama?

Practice of pranayama yoga has been reported to be beneficial in treating a range of stress related disorders, improving autonomic functions, relieving symptoms of asthma, stuttering and reducing signs of oxidative stress. Pranayama techniques are also effective for depression cure. Practice of prayanama develops a steady mind, strong will-power and sound judgment. In addition regular pranayama helps extends life and enhance perception

In old age, the respiratory function decreases due to the contraction of the air cells of the lungs, which therey takes in less oxygen. Prayanama will help to normalize their size and make the red corpuscles circulate in all parts of the body, infusing life and vigor throughout. Through regular practice even old people can delay the ageing process.

Yoga for Diabetics

Yoga Poses for Diabetes Patients

Diabetes is a disease that results when the body does not produce sufficient hormones to break down the sugar that is ingested. This results because of the deterioration pancreas - the only organ in the body that can produce insulin. Insulin helps in regulating the sugar in the blood by converting it into energy. When the insulin is not sufficient, the sugar does not get converted. Instead it gets accumulated in the blood causing a number of symptoms such as fatigue, unusual thirst, excessive urination, loss of weight and many other complications. No wonder, diabetics has been termed the 'Mother of all Diseases' by the medical industry.

The sad reality is that irrespective of all the research being done, the medical industry is yet to come up with a permanent solution to reactivate the deteriorated beta cells of the pancreas. The best these medicines can do is control diabetics while the dosage keeps increasing as time progresses.

Yoga and Diabetes

Yoga is an ancient method of exercising body and mind for maintaining all its functions at their optimum level. Almost all the diseases known to man can be addressed by yoga – and diabetes can be controlled by it as well. There are many postures and breathing exercises in yoga which would induce the pancreas to produce enough insulin to regulate the sugar in the body. These asanas (postures) not only repair the pancreatic cell but also induce them to secrete insulin. Some of the asanas that have proved beneficial for controlling and reversing type 2 diabetes are briefly described below:

Caution: Please do not attempt any of the asanas on your own unless you have been guided by a yoga guru or certified teacher.

1. Pranayama - Pranayama techniques are simple breathing exercises that have extensive benefits. By mastering the art of pranayama, you can cure your body of a range of diseases including diabetics. Point to note is that you will need to invest at-least half hour a day practising pranayama. There are 7 major pranayama techniques that have been shown to be benefitial in curing diabetics. These are as follows:

1.) Bhastrika Pranayama
2.) Kapalabhati Pranayama
3.) AgniSar Kriya
4.) Bahya Pranayama
5.) Anuloma - Viloma Pranayama
6.) Bhramari pranayama
7.) Udgit pranayama

2. Mandukasana (Frog Pose) - Mandukasana also known as the frog pose is extremely beneficial to diabetic patients as it exerts pressure on the pancreas. This pose is done sitting in Vajrasana.

3. Yogamudrasana - As in case of Mandukasana, this pose also exerts pressure on the stomach and particularly on the pancreas. The main difference between Madukasana and Yogamudrasana is that Yogamudrasana is done sitting in Padmasana whereas Madukasana is doing sitting in Vajrasana.

The seven pranayama techniques (mentioned above) along with Madukasana and Yogamudrasana are more than enough to cure diabetics and diabetic related problems. But there are a few other asanas that you can consider performing for maximum benefits:

4. Paschimottasana (Forward Seated Bend posture) – This is a posture which promotes the function of the pancreas, liver and the kidneys. You will have to start by sitting on a mat with your legs stretched in front of you. Take in a deep breath. Then, slowly bend forward exhaling placing your head on your knees and reaching for your toes. Touch your toes and keep this posture for 2-3 breaths then return to the sitting position. This asana should be repeated two or three times.

5. Shalabhasana (Locust posture) – This posture is especially effective for treating acidity and indigestion. In combination with the other two asanas it helps the digestive system and support the liver and the pancreas toning up.

6. Ardha Matsyendrasana Ardha Matsyendrasana also known as the spine twisting pose is a tough pose and cannot be performed without constant practice. But once mastered, the benefits of this pose are immense in helping the pancreas recover.

7. Vakrasana A slightly easier pose and an alternative to Ardha Matsyendrasana is 'Vakrasana'. This pose has all the benefits of the spine twisting pose and is easier to perform.

Eating The Right Diet - Going Natural

Please remember that Yoga can help you in curing diabetics if and only if you practice a controlled diet. Bad diet is the major cause of diabetics and hence you will need to first work on the cause than the symptoms. Your pancreas stopped functioning because they were fed up of digesting bad processed food products. They gave it their best, but the bad food continued and finally they gave up. So rule of the thumb is to slowly and steadily move towards a natural diet and stop eating processed food. Salt is processed, refined sugar is processed, meat products are processed, junk food is processed. If you look at it, pretty much 80% of the food you currently eat is processed. This is the reason the pancreas stopped working.

What is a Natural Diet?

A natural diet is a diet rich in fruits and vegetables in their natural state. This means you will need to consume fruits without mixing them with other processed food products and vegetables without frying them or adding too much spices. Boil the veggies but do not fry them. Similarly do not drink processed fruit juices. Instead go for fresh fruits and vegetables.

The best way to start is by eating a 'raw food' breakfast either consisting of fruits or raw veggies and sprouts. Yes, fruits contain sugar. But the sugar contained in fruits is natural. Natural sugar can easily be digested by the body unlike processed sugar. So do not worry about consuming fruits. Only thing to bear in mind is to eat fruits only when the stomach is empty. This is why eating fruits for breakfast is a good idea. Another point to bear in mind is to avoid drinking water half hour before and after eating fruits. Fruits take a maximum of 20 minutes to get digested. So give your body the time without diluting the digestive juices by drinking water.

A good tip would be to start the day by drinking a glass of warm water and then doing pranayama for half hour followed by a fruit rich diet. Eat fruits till your stomach feels full. Avoid fruit juices. Simple point to bear in mind - do not use technology/electronics (like gas-stove or mixer) to prepare your breakfast.

If you find this beneficial, start eating fruits 2 meals a day.

What to Avoid:

1.) Avoid milk and milk products - butter, cheese, ice cream etc. 2.) Avoid tea and coffee. If you are addicted to tea or coffee, try to reduce the intake slowly and steadily until you can completely stop. Consider taking tea/coffee without adding milk 3.) Avoid food products containing refined sugar 4.) Avoid sugar substitutes. Yes, these can cause harm too 5.) Lower intake of starch rich foods like rice 6.) Avoid processed food and junk food 7.) Lower the intake of meat by replacing meat with vegetables 8.) Avoid soy milk and other processed soy products like tofu 9.) Avoid processed fruit juices 10.) Avoid soda and other fizzy drinks 11.) Avoid smoking and taking alcohol 12.) Avoid food items rich in starch 13.) Avoid taking protein supplements like whey 14.) Reduce the intake of eggs and sea food

Learning to Be Happy

One of the major causes of diabetics apart from a bad diet is stress. Try to be happy as much as possible. Do things that you love. Listen to soft music, talk with close friends, take a hot bath, watch something funny, take a vacation - in other words, do something that will keep you happy and bring you in a good mood. Remember that worrying about problems will not solve them. But being happy will ensure that problems stay away from you. Positive energy attracts positive energy and vise versa. So stop focusing on the problem and open your mind to the vastness of the universe. Practice awareness. Be aware of your being and your body. Live in the now and stop worrying about the past and the future.

Yoga for weight loss

Yoga Poses for Weight Loss

Yoga has proved beneficial in many, many afflictions of the human body – both mental and physical. It is universally accepted that yoga is highly beneficial in controlling and reversing many diseases and it can help you get rid of excessive fat that causes obesity.

How Does Yoga Help With Weight Loss?

If you asked will yoga help me lose weight, the answer is 'yes'. Yoga is a combination of a set of physical and breathing exercises coupled with meditation. Each set of exercises are meant to address certain problems in the body and most people practice only those which they need. This could be controlling of blood pressure, hypertension, diabetes, depression, arthritis, asthma, digestion, obesity and so on. You name it, and yoga has a remedy for it.

What is weight gain? The body gains weight when the metabolic rate is unable to use the calorie intake and hence the excess is turned into fat deposits in the body. The excess calories are usually consumed by strenuous exercises or eliminated altogether through dieting.

Yoga is not strenuous; however, it can increase the rate of metabolism so the body burns more calories than it normally does. In this manner yoga can regulate the fat deposits and induce weight loss without sweating through hours of strenuous aerobics or weight-training in the gym

The plus point of using yoga for weight loss is that besides the fact that you control weight gain and burn more calories than you would normally do (and hence lose weight), it also provides you with an opportunity to meditate. Meditation along with the yoga asanas for weight loss brings about not only the required reduction in your weight but also reduction of in the levels of stress.

Yoga can help you reduce hunger and control those uncontrollable urges that most overweight people fall prey to in between diet programs. Hence, yoga impacts the body through many ways – (i) increases the metabolic rate so more calories are burnt, (ii) reduces appetite and controls hunger, (iii) checks compulsive overeating habits and lastly (iv) relieves stress which many times is one of the main reasons for gaining weight in the first place.

Looking at the above, one can deduce that indeed yoga can help in reducing weight. Yoga is very different from other physical fitness exercises and according to millions across the globe who diligently practice this system, it works. Done correctly, yoga is known to be able to tackle the worst of afflictions.

Yoga for Fat People - Lose Weight with Yoga

Given below are the best yoga poses for weight loss:

1.) Pranayama Yoga for weight loss:

Pranayama is a set of breathing exercises that have been shown to have a positive impact on reducing weight. The following Pranayama techniques are extremely useful in stimulating the abdominal muscles thereby helping in the fat burning process:

• Bhastrika Pranayama
• Kapalabhati Pranayama - Instructions
• Agnisar Kriya - Instructions
• Ujjayi Pranayama

The best pranayama for reducing weight is the 'Kapalabhati Pranayama' which involves exhaling air forcefully so your belly is drawn in and then inhaling passively. Performing kapalabhati pranayama for 5 minutes (at the rate of around 55 to 60 inhales/exhales per minute) every morning in empty stomach can be extremely beneficial in reducing obesity.

Note: Kapalabhati Pranayama also helps normalize TSH levels and hence this yoga technique can also be helpful for people suffering from obesity because of a thyroid problem.

Other Pranayama techniques that you can do are Bhastrika Pranayama, Bahya Pranayama, Bhramari Pranayama, Agnisar Kriya and Viloma-Anuloma Pranayama.

To benefit the most assume the 'Prithvi Mudra' when doing Pranayama. You can sit in Siddhasan, Sukhasan or Padmasan.

2.) Yoga Asanas for weight loss

The following Yoga Asanas are extremely useful in burning body fat. You need not do all of them. Just select the ones that you enjoy doing and stick with them. You can slowly include more asanas as you advance and your body becomes more flexible. Performing 3 to 4 Asanas from the list below (everyday) after doing the Pranayama exercises should be hugely benefitial. To know further about each pose, please click the instructions link:

• Chakra padasana - Leg Rotation (Instructions)
• Paschimottanasana - Seated forward bend (Instructions)
• Trikonasana or Tringle Pose (Instructions)
• Uddiyana - Abdominal Lock (Instructions)
• Dhunurasana or Bow pose (Instructions)
• Sarpasana or Snake pose (Instructions)
• Ardha Halasana - Half Plough Pose (Instructions)
• Dwichakrikasan - Leg Rolling (Instructions)
• chakki chalan or Grinding
• Sarvangasana (for people with thyroid)
• Halasana (for people with thyroid)
• Grivasana (Neck pose for people with thyroid)

Important Note: To bring more flexibility to your body, do some simple warm up exercises before doing these asanas. Your body will automatically become more flexibile with time.

Bikram Yoga or Hot Yoga for weight reduction:

The second type of yoga for weight reduction is the Bikram yoga otherwise known as hot yoga. The 26 different poses of Bikram Yoga can help you loose weight with ease.

If you think you are very obese or fat then the best way to beign is by going for some simple yoga poses and then moving on to the more advanced poses.

There are a few things that you need to take care about when you do yoga – the first and foremost is that you need to learn the asanas or postures from a qualified and certified yoga practitioner. The postures should be done correctly or your health would be harmed rather than helped. Then, you would have to do it everyday even if it is for just 15-20 minutes or it would loose its efficacy. As long as you do yoga in the right way, you would definitely profit from it – in whatever way you want – not only for weight loss.

Reducing Stress

Stress caused because of worries and redundant though can contribute to obesity. So if you think you are constantly under stress then it's high time you change your outlook towards life and try to relax. Stop worrying about the future or constantly thinking about the past and practice dwelling in the present moment. You can try alternatives like self hypnosis to help your mind get out of the fear mode.

Eating The Right Diet

The only way yoga will help you reduce obesity is when you follow a proper diet. The first and most important factor is to reduce the intake of salty and spice food items. The best way to achieve this is to include a lot of fruits and green vegetables in your diet as opposed to meat, alcohol, fizzy drinks, oily food, starch rich food (like bread, rice) and other junk food items that can increase the level of toxins in your body.

The body needs time to detoxify and you can help the body in this process by consuming a raw food diet (raw carrots, cucumbers, beetroot, dates, sprouts) for breakfast. This is because the body actively detoxifies in the mornings and fruits/raw veggies aid in the detoxification process. Constantly stuffing your stomach with food will not allow the body to detoxify which results in formation of fat. The body simply starts storing toxins as fat. The less you eat the more time the body gets to detoxify. So consider eating a raw food diet (either fruits or raw veggies) in the mornings. You can even take fruit juices as long as they are made at your home and do not contain added sugar or sugar-free tablets. The right diet coupled with yoga will certainly help you lose weight really fast. 

Yoga for Achieving Straight Posture and Growing Tall

Yoga for Growing Tall

Well yoga has an answer for almost every ailment known to human beings; however, in order to take care of everything, you need to perform the postures correctly and with unfailing regularity. There are many chronic ailments that the allopathic medicines do not have the right answers for. More and more people are looking for alternative medication and processes of healing and yoga is growing in popularity every day across the globe.

Can Yoga Help You Grow Taller?

Well, the answer is both ‘Yes’ and ‘No’. There is a perfectly logical explanation for this. This is because yoga improves your posture, it frees your spinal cord from tension and your muscles and ligaments become aligned properly – as they are supposed to be. This results into a perfect body alignment, which enhances by a correct posture makes you taller.

This is not because you grow any taller; rather it is because it makes your body stand taller through facilitating its correct posture. The yoga frees not only your spinal column from all the unnecessary (and most imperceptible) twists and contractions, but also promotes more flexibility of the body overall. In this way very often people feel better and look better. Therefore, many think that yoga does indeed help in growing taller.

There is one thing with yoga though. In order to enjoy its benefits in full, you would have to practice it daily without fail. This is not a regime that you could undergo anytime you like, whenever you like. The best time to practice yoga is in fact the sunrise time. Yogis believe that the early morning sunrays and air are highly beneficial for the body and mind and hence when one does yoga at this time, the impact is optimal.

Some of the major benefits you could receive from yoga besides healing of numerous diseases and ailments are as follows:

• Body balance and complete muscle workout and relaxation
• Correct any imbalance, strengthens the skeletal system with emphasis on the spinal cord
• Lubricates joints and ligaments (for which arthritis pain can be relieved to a great extent) enabling better movement of limbs/ joints
• Balances your inner energy and pacifies your mind promoting higher concentration and memory power
• Aligns knee joints to perfection
• Improves mood, confidence levels and self esteem
• Massages and promotes the correct functionality of each and every organ inside and outside the body
• Increases both mental and physical stamina by renewing the inner energy of the body
• Improves sleep and capacity to relax
• Brings discipline in one life – both mental and physical

To sum up, yoga is a great system of exercises which can benefit you in more ways than you would think possible. However, yoga cannot help you in height growth, in other words yoga cannot make you grow tall. On the other hand it would help in aligning your body optimally so through your correct posture and body movements you would look taller than you were before you practiced yoga. 

Yoga for Back Pain

Gentle Yoga for Lower Back Pain and Bad Backs

- by Rana K. Williamson

People who deal with lower back pain, bad backs and other forms of spinal injury face an uncomfortable and potentially disabling condition. The spinal column is a vital part of the body that supports the trunk while protecting the spinal cord and nerves and aiding in posture and fluid movement. It is now a matter of conventional wisdom among back care professionals that yoga exercises for lower back pain problems and other spinal cord-related issued can reduce pain and even heal injuries when executed correctly.

Start Slow After a Proper Evaluation

As a matter of common sense, anyone who suffers from persistent problems with the lower back should be assessed by a back care professional before beginning a program of yoga for lower back relief. Some positions, including both backward and forward bends and unilateral movements like the Tree Pose of Warrior 3 calling for single-leg balancing can actually worsen back conditions. The same is true of some deep, standing positions.

It is important when selecting a program of yoga for lower back pain to begin at a low level of intensity, increasing the difficulty and duration of the exercise over time with stretches and poses that strengthen the spine and increase its range of motion. If, at any point, a pose causes pain, discontinue or modify the pose.

Yoga Poses for Back Pain

Although it is highly recommended that beginners staring to do gentle yoga for lower back, seek the guidance of a professional instructor before beginning a program of yoga for lower back exercises, some poses that are effective include:

• Corpse Pose: Execute this position flat on your back, relaxed, arms at your side palms down. Try the position with the knees turned outward slightly. If that hurts, modify with the knees bent and the feet flat on the floor. Breathe in and out and allow all tension in the body to drain away.
• Wind Relieving Pose: This position is also performed flat on the back. As you inhale, bend the knee, placing the hands below the knee cap and drawing the leg toward the chest. Keep the other leg flat. As you exhale, bring the forehead up to touch the knee. Inhale. On the next exhalation return to the original position and repeat the sequent with the opposite leg.
• Sage Twist: Be careful as this position does call for a twisting of the back that can aggravate back pain. Discontinue the use of this pose if you feel discomfort. The intent of this position is a gentle stretch, moving only so far as is comfortable. Sit on the floor, legs to the front, extended. Bend the right knee and lift the right leg over the left placing the right foot on the floor beside the left knee. With the spine straight, put the left elbow on the right side of the right knee. Bend the left arm touching the right hip with the fingertips. At the same time, twist and look over the right shoulder. Hold a few seconds, release, and repeat on the other side.
• Fish Pose: Lying on the back with bent knees and arms at the side, arch the back as far as is comfortable and raise it off the ground by pushing with the elbows. If you can do so without discomfort, tilt the head back and rest the crown of the head on the floor. Breath from the diaphragm and hold the position for a minute if possible.
• Cat Pose: Begin on the hands and knees with the back held flat. Make sure the hand are directly in line under the shoulders with spread fingers and keep the knees under the hips. Hold the head loosely and look at a spot on the floor between your hands. Inhale. With the exhalation, arch the back and tuck the chin toward the chest as if looking at the navel. Tuck the tailbone. Hold for a few seconds before releasing to the original position.

Other yoga postures that can help strengthen the back and increase its flexibility include:

• Single Leg Raises
• Triangle Pose
• Double Leg Raises
• Crane
• Cobra
• Child
• Locust
• Hero
• Half Spinal Twist

Additionally, an excellent reference book is "Relief is in the Stretch: End Lower Back Pain Through Yoga" by Loren M. Fishman.

Yoga exercises for low back pains has proven to be both a curative and a preventive regimen for back care. Even if you do not suffer from lower back pain at this time, remember that the condition is more prevalent in women than in men and often comes on in middle age. By incorporating back strengthening yoga poses into your health care and exercise routine now, you should be able to avoid or greatly lessen the extent to which you must deal with lower back issues in the future. 

Yoga for Stress Relief

atha Yoga Poses for Hypertension and Stress Management

Statistics about yoga stress management prove beyond doubt that yoga can be used as an effective therapy to fight stress related problems like blood pressure. High Blood pressure is a risk for both heart disease and stroke. It directly increases the risk of heart disease. High BP is a risk for heart disease because the heart is working harder than normal thus putting the heart and arteries under a great strain. In healthy persons according to medical professionals BP increases from about 80/45 in infants, to about 120/80 at age of 30 to about 140/85 at age 40 and above. Blood pressure increases with age because the arteries loose elasticity.

If the blood pressure increase and remain above normal, one has to follow strict medical advice and take prescribed medicines by medical professional. However, taking medicines alone is not enough to manage one's High BP condition. Those who are affected by High BP should change their life style in their day to day activities. Those who are affected by high Bp may have to give-up smoking if they are a regular smoker, may have to reduce their alcohol intake, reduce salt in their food and avoid taking red meat etc as may be suggested by the physician.

Yoga and Meditation helps greatly in keeping one's Bp under control who are suffering from Blood pressure/hypertension. Doctor's suggest walking is the best exercise for BP patient. However, besides walking one can practice certain simple yoga exercises such as bend your body and touch your toe; strech your body in both ways, rotate your arms both clockwise and anti clockwise, Lie down and lift both your legs to certain high level position, touch your toes in a sitting position bending your body keeping your legs straight etc. These are minor and warm-up like yoga exercises, one can practice easily on daily basis. These exercises may be helpful to those who don't have enough time during morning or in the evening hours for other yoga exercises and walking.

After certain easy exercises and after bathing one can try to practice meditation for 10 to 15 minutes focusing their concentration on one point or object .During such Meditation one can chant OM or any other blissful words such as OM SHANTI ETC.

Daily practice of such exercises and Meditation will help in maintaining your blood pressure and hypertension to normal level.

Stress Management Yoga Postures

Hatha yoga is the best type of yoga posture for stress management and to get relief from hyper tension. This is also a easy yoga to eliminate tension and is the best of all yoga execises for high blood pressure. The best yoga hathasasans therapy for hypertension are:

• Balasana also know as Child's Pose
• Savasana also know as Corpse Pose or Dead body pose
• Makarasana know as Crocodile Pose

Balasana Instructions for Stress Management:

Balasana is one of the best known Yoga relaxation and meditation which has helped many get maximum relief from hypertension leading to high blood pressure. Balasana is also one of the best yoga for hypertension.

Procedure to perform Balasana:

• With your lower legs on the floor, bend your knees
• Now rest your cheast on your knees and stretch your head forward towards the ground (let your forehead touch the ground if possible)
• Stretch your arms forward or backwards as show in the image

Stay in this pose for about five to six minutes while taking deep breaths.

Savasana Instructions:

The following steps instruct you on how to perform savasana. 

Procedure to perform Savasana Yoga for Hypertension:

• Lie on your back and spread your arms and legs to aout 45 degrees. You can make use of a yoga mat to make yourself comfortable
• Start to breath deeply letting your body rise and fall with each breath. Following the pranayama technique of breathing
• Concentrate on each part of your body from head to toe and try to remove tension from these parts by relaxing
• Stay in this position for about 10 to 15 minutes

Makarasana Yoga Instructions for Hypertension:

Makar means crocodile and hence this yoga asana is also know as the crocodile pose. This is one of the best yoga poses for stress.

• As shown in the picture stretch out your legs and lie down on your stomach
• Hold your head with both your palms with the elbows rested on the floor

Continue deep breating and stay in this position for around five to ten minutes before getting up slowly. How this yoga reduces stress is by relaxing your entire body from head to toe.

Yoga for Constipation and Gas

Yoga for Constipation Relief

Constipation is the root cause of a whole range of diseases and conditions including piles, fistula, peptic ulcers, acidity, gas, depression and headaches to name a few. In-fact many yogis claim that nearly all diseases that infect the body are a direct result of constipation. So becoming free of constipation would directly mean getting freedom from all these resultant diseases and living a happy and contented life.

The main reason for constipation and gas is the consumption of bad diet over a large period of time coupled with stress and an unhealthy lifestyle. Sluggish performance of the digestive system lies in the fact that it has not been stimulated through contraction and expansion.

What Does it Mean to Be Free from Constipation?

Performing Yoga and following a healthy diet can help you become completely free of constipation. Freedom from constipation will mean that you will not need to depend upon laxatives or other herbal drugs to remove constipation. This will also mean that your stool will be free from bad odor and will come out easily without any effort from your end. A healthy man spends only 2 minutes to clear his system as compared to some who spend close to 30 minutes sitting on the pot and still finding it difficult to clear their system of built-up fecal matter.

Yoga for Constipation Relief

There are several Asanas and Pranayama techniques in Yoga that will help you physically stretch and contract the muscles of organs like the stomach, intestines, liver and kidney.

The situation of these organs will lead to increased benefits as far as your digestion is concerned and have salutary effects on your excretory system. You will be able to relieve the most acute cases of acidity, gas and constipation if you follow the Yoga Asanas and Pranayama exercises cited below.

Pranayama Yoga for Constipation:

When you perform pranayama you automatically force the internal organs to feel the contraction and expansion through pressure from the muscles above them.

The following three Pranayama techniques can prove extremely useful to get relief from constipation:

1.) Bhastrika Pranayama 2.) Kapalabhati Pranayama - Instructions 3.) Agnisar Kriya - Instructions

If you have the time, it is best to complete all the 7 important Pranayama techniques that include Bahya Pranayama, Bhramari Pranayama, Udgit Pranayama and Anuloma - Viloma Pranayama. Spend at-lest 30 to 45 minute a day practicing Pranayama. Important point to bear in mind is to do Pranayama early in the mornings when your stomach is empty. You can drink a glass of warm water before beginning. Second important point is to ensure that you do not strain yourself. When you begin, do these techniques for a shorter durations so your body can get accustomed to these exercises.

Yoga Asanas for Constipation:

The below mentioned Yoga Asanas will prove extremely useful to help your body become free from constipation:

• Uddiyana-Bandha (Abdominal Lock) -Instructions
• Mandukasana (Frog pose)
• Bhujangasana (Cobra Pose) - Instructions
• Shalabhasana (Locust Pose)
• Uttanpadasana
• Naukasana (Boat Pose)
• Sasangasana (Rabbit Pose)

Yoga for Removing Gas

The formation of gas in the body is the direct result of indigestion and constipation. So once you are free from constipation, you will automatically be free from gas related problems.

None the less here are two Asanas that will help remove gas from the body instantly:

1.) Pavanamuktasana (Wind Removing Pose) 2.) Balasana (Childs Pose) - Instructions

Changes in Diet

Along with the above Asanas and Pranayama techniques, it is important that you bring necessary changes to your diet. Without these changes, none of these Asanas will be effective in helping you become completely free from constipation:

Please bear the following points in mind:

1.) You should reduce the consumption of meat, eggs and other non-vegetarian diets including sea food. Best way would be to restrict the consumption of these foods to a maximum of 1 to 2 times a week. Meat should be replaced by raw as well as boiled vegetables.

2.) Include a salad consisting of raw vegetables like carrots, beetroots, tomatoes and cucumber with every meal.

3.) The break-fast is the most important meal of the day for a purpose. The breakfast should consist of foods that are both nutritious and easy to digest. Your breakfast should consist of fresh fruits or raw vegetables. The best fruits for people suffering from constipation include apples, guava and papaya. If you are not into fruits, consider eating a raw food breakfast consisting of carrots, cucumbers, tomatoes, dates, flax seeds and a variety of fresh sprouts.

4.) Avoid eating overly salty food products, processed foods, starch rich foods, foods with refined sugar, milk products, tea, coffee, alcohol and junk foods.

5.) Do not depend on laxatives or herbal alternatives. You can use these in extreme cases but these are definitely not good for daily use. Regular use of these products will ruin the healthy functionality of your intestines.

Yoga for Ulcer and Stomach Ailments

Yoga Poses for Stomach Ulcers

Although often perceived as simply an exercise regimen to increase flexibility, yoga poses for stomach ulcers and other gastrointestinal disorders has proven to yield a high rate of success. Practitioners who carry their understanding of yoga beyond the obvious physical benefits understand that the discipline has a number of more subtle, "hidden" effects on the overall system including:

• massage of the internal organs
• improved glandular function
• decreased acid production
• mental control and calm

Since no bodily system is more intimately tied to the individual's emotional state than digestion, it should not be surprising that yoga for ulcers is a viable treatment and maintenance option.

Curing Ulcers with Yoga

To get a permanent cure from ulcers you will need to following Yoga on a daily basis and in addition bring major changes to your diet. Yoga techniques will be helpless if you continue eating a bad diet. At the end of this article you will find diet recommendations for ulcer patients. Now let us look at the Yoga techniques that will be benefitial to cure you condition:

Pranayama: Pranayam technique in yoga refers to a set of breathing exercises. These exercises can be extremely benefitial if your ulcer is in beginning stage. When you do Pranayama, ensure that you do not strain yourself. Do these exercises very slowly and with a positive mindframe. Just think that the ulcer is getting cured as you do the exercise. The Pranayama techniques which you are perform include the following:

• Bhastrika Pranayama
• Kapalabhati Pranayama
• Anuloma & Viloma Pranayama
• Agnisar Kriya
• Nadi Sodhana
• Bahya Pranayama
• Bhramari Pranayama

For instructions on how to perform these techniques please refer this article.

Yoga Asanas for Ulcer: The following Yoga Asanas can prove extremely benefitial for people suffering from ulcer problems:

• Bhujangasan Instructions
• Shalabasana
• Uttanpadasan Instructions
• Pavan Muktasana
• Balasana - Instructions
• Savasana

Important Diet Recommendations for Ulcer Patients

• Start your day with a glass of luke warm water followed by Pranayama and other Asanas as mentioned. Do Pranayama and the Asanas slowly without exerting pressure and hurting yourself
• Eat a 'raw food' breakfast either consisting of fruits or raw veggies & sprouts.
• Eat a light lunch and dinner. Include plenty of raw vegetables like cucumber, lettuce, tomatoes, carrots, flax seeds, fresh sprouted green beans etc. in form of a salad. You can also consider using whole sesame seeds, sunflower seeds and olive oil in the salad.
• Leave the stomach empty between meals. If you feel too hungry, snack healthy by eating raw vegetables, sprouted green beans or sun-dried dry fruits like dates and nuts (in moderation)
• Eat at the same time everyday. Similarly go to bed at the same time every night; early if possible
• Always drink water at room temperature and not cold water from the fridge
• Completely stop taking alcohol, tea, coffee, spicy/fried/oily food, curd, yogrut, processed/homogenised/pasturised milk and milk products, sweets and ood products containing refined sugar, processed food products including processed fruit juices, aerated/fizzy/cold drinks including soda, coconut water and sour or spicy/salty food products
• Reduce or if possible stop the intake of starch rich food products like rice, wheat and bread. These foods are difficult to digest and can increase acidity in the stomach. If you cannot do away with these food products, make it a point never to mix these with meat. In other words, do not eat meat along with rice/wheat/bread in the same meal.
• You can eat fresh/organic meat in moderation provided the meat is not fried or over-cooked
• While you eat, eat slowly and chew the food throughly before swallowing. The food should be throughly broken down and mixed with saliva before it is ingested
• Do not drink water immediately before or after a meal. Give a span of 1 hour before after a meal before drinking water
• Eat fruits only in empty stomach and not after a meal. Your stomach should be empty at-least for 2 hours after a meal before you consume fruits
• Do not take any kind of pain killers as this will only worsen the condition