YOGA FOR CHRONIC PATIENTS : MICRO YOGA PART ONE

 Yoga is never denied for patients even they are bedridden unless they are in acute conditions or over-aged with multiple comorbidities. A simple fact to establish this is that a human being is able to breathe till the end of his life. the quality of breath determines the quality of life including the mind-matter. Breath awareness is the key to good health and graceful ageing. Yogic pranayam works on the principle of BREATH LEAST AND LIVE MOST. Simple body movement with breath synchronization and breath awareness is the key parameter for disease reversal and graceful ageing. Micro yoga works on the principle of moderation. For those who can do these mild to moderate physical movements, micro yoga is meant for them. though it can not substitute modern medicines, it can improve the general health status of the patients to a great extent. One has to complete all three parts of MICRO YOGA in a single session. for a minimum period of three months which will bring in the fundamental improvement in health status. Do it get it.

THE ELIMINATIVE DIET PLAN

 Q

What is an eliminative diet?

 

ANS

This is a beautiful diet plan which eliminates toxins from our body. It is required for everybody and all need to take this diet at least once a week.

 

Ingredients:

 

Lemon juice

Citrus fruits

Tender coconut water

Buttermilk

Vegetable soup

 

DIET PLAN

 

EARLY MORNING: Two glasses of lemon juice water with honey. Diabetic persons can take methi water or bitter gourd juice.

 

BREAKFAST

Citrus fruits

 

10am

Coconut water

 

12pm

Apple juice one glass and orange/mousambi juice one glass

 

5pm

Buttermilk with salt

 

8pm

 

Vegetable soup.

 

Apart from the above take plain water whenever required.

FASTING, THE HEALER WIYHIN

 

BENEFITS OF FASTING

 

Fasting is willful abstention from food. It is different from starvation which means forceful stoppage of food against will.

Fasting is the greatest physician within.

Fasting helps in achieving longevity.

Fasting heals chronic ailments faster.

During sickness, if you feed the sick, you feed the disease, not the patient. On the other hand, during illness staying away from food, will ebb away the illness.

Fasting builds immunity.

During fast a person can see better, hear better and think better.

 

It's a boom for insomnia patients. They can sleep better without drugs after the fasting period is over.

Fasting is good for the heart and lowers blood pressure.

Fasting lowers the blood cholesterol levels.

Lung congestion is drastically reduced by fasting. One can breathe easily after a fast.

Eyesight improves by fasting.

Kidney and liver function becomes better after a fast.

Skin becomes fresh and youthful.

Fasting reduces body weight and the effect is visible within days.

Above all fasting restores mental balance and develops an emotional quotient.

REDUCE BELLY FAT & SHAPE UP LEGS

REDUCE BELLY FAT & SHAPE UP LEGS. 

Do this yoga just for 5minutes daily.

Get Result in 3months.

#BellyFats #bellyfatburner #bellyfatloss #shapeleg #prayaasyoga #yogaforhealth #yogacentrebhubaneswar #nandaji 

Surya Namaskar with Mantra

SURYA NAMASKAR with Mantras

YOGA FOR BRAIN IRRIGATION AND BETTER EYE SIGHT

 For a common man, it is not possible to do sirsasan for energy diversion to the head region. The brain needs nearly twenty percent of the total oxygen demand for the body.. lack of it leads to several complications relating to the brain region starting from a simple headache to complicated cases of convulsion, tremor, unconsciousness, vertigo, etc. yoga has some beautiful head down postures by which blood flows through the carotid arteries which saturate the skeletal and facilal organs with blood and oxygen.

the fourteen-minute package consists of three postures namely tiger breath, sasankasan chants and inverted head roll. Tiger breath relaxes muscular tension of the spine and the neck, sasankasan chants enhance blood flow to the brain region, and inverted head roll opens up the pathway from the heart to the head. Added to this, eye yoga has been added for strengthening the eye muscles and rectifying the refractor error of the eyes. In total, the package has been thoughtfully devised to improve the health of the brain and the eyes.

Refer to my youtube video under the above title for practice details.

YOGA BREATHINGS FOR RESPIRATORY DISEASES

 Air gets moistened and purified through nasal cavities and enters into the lungs through the larynx, trachea, bronchus, bronchioles, and alveoli. here an exchange of gas takes place between lungs and heart and oxygenated blood circulates throughout the length and breadth of the body.

the respiratory system mostly suspected of an allergy that results in many itises like rhinitis, sinusitis, tonsilitis, laryngitis, bronchitis, etc. major symptoms include inflammation of the breathing track, soar throat, cough, difficulty in breathing, chest pain, and asthma. yoga therapy aims at 1. cleaning and moistening the respiratory track by jal neti, catheter neti, and steam inhalation. 2. Strengthening the key breathing muscles like diaphragm, intercostal and clavicular muscles. 3. Managing the acid peptic diseases by applying stomach cleansing and intestine cleansing and yogic diet. 4. Yoga breathings to manage bronchospasm, opening blocked nostrils, minimizing the allergic reactions, and easy clearance of cough. 5. stress management by prescribing a holistic approach of yoga in daily life. The above prescriptions are beneficial for patients with chronic conditions and managing it as a part of the lifestyle. The patients with acute symptoms need to consult doctors without delay for emergency management.

For point no four above refer to my youtube video under the title " YOGA BREATHINGS FOR RESPIRATORY DISEASES".

YOGA BREATHING TO CONTROL SWEATING

 

YOGA BREATH TO CONTROL SWEATING

 

Do you sweat profusely while doing physical work at a normal temperature? Do you feel restlessness when exposed to the sun? Do you love the cold weather and hate the hot one? If the answer to the above questions is yes, then here is the answer.

 

According to the yogic text, the pranic body has three major channels for the optimization of prana. Pingala, the positive energy, is hot and active and refers to the sun. Generally, it is reflected in the right nostril breathing pattern. second is Ida, the negative energy, is cold and stagnant and refers to the moon. It is reflected in the left nostril breathing pattern.

The third one is SUSUMNA, the balancing channel which judiciously reacts to the interaction between ida and pingla. The resultant behavior of SUSUMNA  ultimately reflect in either health or ill health of the human physiology.

 

One such balancing activity of these three major nadies is heat balancing. According to Ayurveda heat is an excess of pitta. According to yoga therapy, pitta is due to imbalances between ida and pingla nadies which are reflected in the nostril breathings. Breathing in the right nostril is hot, breathing in the left is cold, and breathing in both is balancing. Here the objective is, one has to do such activities on a regular basis so that both nostrils open for breathings with equal flow both in density and temperature.

 

Let us be practical. We need to reduce sweating with the help of our breathings. Here is the breathing technique we can adopt in our daily yoga schedule.

 

STAGE ONE :

Take your pulse. Do some breathing exercises as shown in YOGA BREATHING video with slow steps. This will take a maximum of ten minutes. Take care, not to over exhaust. The pulse should not exceed 150 percent of the resting pulse. After ten minutes check the nostrils breathings. In nine out of ten cases both the nostrils will be active. If you find your own is still blocked, then go for NOSTRIL OPENING YOGA BREATHINGS. Refer to my youtube video and follow. This will certainly solve the purpose. The idea is to open the blocked or passive nostrils on daily basis.

 

STAGE TWO

After the nostrils are opened, just sit down and relax. Here we have to do one breathing drill involving nostril inhalation and mouth exhalation.  While chanting omm kar, we do it in three sections during exhalation; AA ka with open mouth, UU kar with half-closed mouth like a beak  and MM kar in a closed mouth. In order to reduce heat, we need to expel heat through our exhaled air. Here AA kar is the right syllable of OMM kar which will throw out heat through mouth exhalation. Take a deep inhalation and open the mouth and exhale. Exhale in half the time you inhale. Do it for ten minutes twice daily, you will find the result in three weeks.

 

KNOW US BEFORE YOU JOIN PRAYAAS YOGA CLASSES

INFORMATION DETAILS FOR YOGA ENTHUSIASTS

 Dear Madam/Sir,

Thank you very much for your interest in PTRAYAAS YOGA.

PRAYAAS YOGA is conducting six days a week classes for

.. Prevention, recovery, and management of specific diseases (LEVEL 1)

Diseases covered :

 Heel pain, knee pain, back pain, neck, shoulder & elbow pain, hypothyroid, type II diabetes, acid peptic diseases like hyperacidity, gas, constipation & IBS, cold, Nasal allergy & asthma, concentration & eyesight improvement, high bp,  ischaemic heart diseases, irregular monthly cycle, menstrual cramp & easy childbirth, paralysis, and stress-related diseases.

Level 1 classes are conducted at 6am for 75 minutes for 3 days In a week.

..  PREVENTION AND HEALTH PROMOTION OF PATIENTS ( LEVEL2)

These classes are specially devised to prepare the patient's body and mind for a higher level of activities where there is the least possibility for relapse of the disease.

LEVEL 2 classes are conducted twice a week for patients who have progressed in recovery and able to face the challenges of level 2 endurance and flexibility.

Classes are conducted at 6 am for 75 minutes on Tuesday and Thursday.

.. LEVEL 3 is for those who are having a standard fitness level and aims at

1. Weight reduction in calories wise.

2. Reduction of ab circumference inch wise.

3. Improving own strength, stamina, and suppleness.

4. Cure and management of type II diabetes and hypo thyroid.

LEVEL 3 classes are held five days a week at 7.15am on weekdays with each session extending from 75 to 90 minutes. 

Saturday classes are reserved for beginners' workshop.  Beginners will learn about various techniques to adapt themselves to the class structure of Prayaas Yoga.

Seats are limited and in conformity with the rules of social distancing.

There is no provision for demo classes due to COVID restrictions.

FEE STRUCTURE

One time registration is Rs. 2000 which includes a large size yoga mat (30"x72"), an eco-friendly bag, a long size towel (36"x72"), and yoga books. Regn. without yoga mat is Rs. 1000. After successful completion of three months' regular practice, one is entitled to a T-shirt, yoga straps and other yoga aids for advanced level practice.

MONTHLY PARTICIPATION FEES: Rs. 2000 pm. 

The monthly subscription is prepaid and having 30day validity. 

New registered members can join the therapeutic sessions/fitness sessions on the same day. They will be given few learning sessions about postures, pranayam & meditation on Saturdays to equip themselves for a closed eye practice.

The patients with cervical spondylosis, back pain, knee pain, and those with acute conditions will undergo few yoga and acupressure healing sessions before they join the regular classes. The healing sessions are free for registered participants. 

 

The minimum period​ of Practice is three months for acute patients and students, six months for chronic patients, one year for Teachers' training, and life long for genuine yoga lovers.

You are welcome.

Thanks

Regards

Nandaji

Director and head of research, treatment, and training.

PRAYAAS YOGA

Bhubaneswar.

BLOGGERS' PAGE

www.prayaasyogablospot.com

YouTube

prayaas yoga

Website: 

www.prayaasyoga.com

INSTRUCTIONS FOR BEGINNERS

 

 

  NEW YOGA PARTICIPANTS TO PLEASE NOTE

 

Dear Sir/Madam,

It's time to roll out your yoga mat and discover the combination of physical, mental, and spiritual rituals that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you need not have to be a Yogi or Yogin in order to reap the benefits of yoga. Whether you are young or old, fit or ailing, over Weight or slim, yoga has the power to restore and promote physical and mental fitness. Yoga is for everyone and therefore never be intimidated by complicated postures, over strict discipline, and yoga studios.

It is simple to perform, sure to get the result, and scientifically established. Please read the following guidelines for a flawless beginning.

 

1. Clean your body internally and externally. Bath before yoga is not mandatory, but it makes your body vibrant and more receptive.

 

2. Wear loose cotton clothing to feel comfortable during practice. Avoid excessive jewelry and heavy makeup.

 

3. Use of scented oil, perfumes & body deodorants to be avoided as it disturbs the breathing effects.

 

4. Never compare and compete with others during practice. Start where you are. Always try for a closed eye practice.

 

5. Avoid painful yoga. Stop at pain point. Going hard is not going to bring faster results. Respect your body and practice gently with a smile.

 

6. Yoga is to be practiced in an empty stomach, empty intestine, and empty bladder. Drink your last glass at least one hour before you step into a yoga mat.

 

7. If you are hyper acidic, little snacks/fruits before & after yoga is mandatory.

 

8. Sleep first. Yoga next. Sleep at least six to seven hours. Early to bed and early to rise is the thumb rule.

 

9. Classes are classified into three sections: LEVEL 1, Level 2, and Level 3. Level 1 is the therapeutic section that deals with recovery and mgmt. of psychosomatic ailments. Level 2 is the protection and prevention section and Level 3 is designed for fit and healthy. After the consultation, you will be advised in the right direction to attend the classes where you fit in.

 

10. Be regular in practice.  You will get results, no doubt. You have to devote 30 minutes extra in the evening to solve your overweight issues and chronic ailments if any. Contact the undersigned for a special evening yoga package.

 

11. Keeping your cell phone in silent mode is mandatory during yoga hours.

 

12. Do inform us if u r absent in yoga class for more than 4 days. This is necessary for smooth mgmt of yoga sessions.

 

13. Regular practice for a minimum of 6 months is essential for achieving visible improvement in health conditions.  Have little patience. You do it and will get it, no doubt.

 

14. You need to carry your personal yoga mat, two towels (one long and one small size) with you for your personal hygiene.

 

15. You will be included in a WhatsApp group to receive information regarding PRAYAAS YOGA activities and on topics like yoga, nutrition, living style, etc. You shall continue till you are a regular yoga practitioner under PRAYAAS YOGA. You can share your positive feedback directly in the group.

 

17. There will be 5 classes per week with weekly off on Saturdays  and Sundays.  You will be given a few need-based learning sessions on Saturdays under personal guidance. This will help you cope with the class structure of PRAYAAS YOGA.

 

18. Seats shall be occupied on a first come first serve basis. Or else you have to be satisfied with the vacant seats.

 

19. You need to know the participants around you. This will create positive vibrations that enhance the practice effect. The first thing you do on entering a yoga hall is to exchange a smile or a talk with your co-participants.

 

20. After registration, you become a permanent well-wisher of PRAYAAS YOGA. Even after you stop coming to the yoga venue, you will be invited for special yoga sessions, get together, yoga day celebrations, and seminars. In case you wish to rejoin after a gap, your joining will be subject to the terms and conditions prevailing at the time of joining.

 

21. PRAYAAS YOGA is a service mission to spread health awareness among the public. It is maintained from the contributions made by our participating members, teachers, and well-wishers. We request you to extend your helping hand by regular contribution and bringing more members to yoga fold. We request you to share your positive feedback with your near and dears and invite them to attend free demo classes on weekdays.

 

22. Share your day to day problems with me after the class is over.

 

23. If you are interested to have a career in yoga teachings, submit your application for yoga teachers to the undersigned.

You will be selected on merits only. Course details include yoga teachings and yoga therapy, Reiki healing, and acupressure healing.

 

24. If somebody is suffering from back pain, knee pain, frozen shoulder, cervical spondylitis or elbow pain, they are advised to undergo a few  pain management sessions under personal guidance before they join the regular classes.

 

  

Feel free to meet the undersigned in case of doubt and discomfort.

 

 

Nandaji

Yoga Therapist,

Reiki Grandmaster,

Master in acupressure healing, hydro therapy and dietics,

 

Secretary and head of research & application

 

PRAYAAS YOGA

 

9937639038

yogaprayaas@gmail.com

Website :

www.prayaasyoga.com

Yoga Asanas for Beginners

YOGA POSTURES: Answer to Health and Well-being

Yoga Asanas for Beginners

YOGA POSTURES: Answer to Health and Well-being

From a lay man's point of view, YOGA means ASANAS or postures only. Very few are aware that yoga is an integration of posture with breath control, concentration, and meditation. Maharshi Patanjali was full of wisdom and foresight. He defined Yogasan as " STHIRA SUKHAM ASANAM PRAYATNA SITHILYA ANANT SAMAPATIVYAM. Asan is a steady and relaxed posture with breath control and minds meditating on the higher self. Postures, therefore, always have a holding period ranging from thirty seconds to thirty minutes.

Yoga Postures as Therapy

Here comes the therapeutic effect of postures. One thing must be cleared that postures by itself never cure a disease, on the other hand, Asanas put a direct impact on the various systems and internal organs of the human which, in turn, alleviates the body symptoms.

The postures have two major impacts on the body and mind level, Stimulation, and Relaxation. These two effects are reflected in physical energy and mental level. In physical level Asanas stimulate and relax the internal organs of human physiology which brings a positive and progressive effect on the affected organs. Breath control with its massage effect on various organs enhances the healing effect. Breath in postures works like a power grid that provides healing energy to the postures.

More You stay, Better the Result

The more you stay in the final stage of the posture, the better you perform and gain. Ananta samapatibhyam means merging with the higher self. This is meditation, quieting the mind, and shifting the awareness from self to the higher self. Here the practitioner gets an opportunity to manage his stress level. In yoga therapy body is the vehicle, breath is the fuel and mind is the pilot and controller. The modern age is the age of stress that needs relaxation. Staying more time in postures does the trick. It trains the mind and the body to activate the parasympathetic nervous system which, in turn, controls the relaxation response.

A single posture never solves

Yoga therapy is not a tablet approach to disease. It is an integrated approach. One has to do a series of postures in order to derive the desired result. Never trust in a single posture prescription. Also never follow a group practice unless it is beneficial to you within a week or so.

Dose is important

30 minutes yoga may be either short or excess for you. To be on a safe side better start simple postures which are meant for beginners and are painless. If you get a qualified yoga guide you can seek his support to manage your problems. Refer to my posture videos both at the preliminary and intermediate levels and fit yourself into one of them.

21 Yoagasan for Beginners

JANU SIRASAN

PARSWA BHUNAMAN ASAN

UPABISTA PARSWA UTTANASAN

UPABISTA KONASAN

BUDDHA KONASAN

ARDHA MACHENDRASAN

VAJRASAN

USTARASAN

SASANKASAN

PARVATASAN

FRONT SPLIT

BUJANGASAN

SASANKASAN STRETCH

MAKARASAN

DHANURASAN

PASCHIMOTANASAN

CHAKRASAN

ARDHA HALASAN

SARBANGASAN

ARDHA MATSHYASAN

SAVASAN

YOGA THERAPY FOR BACK PAIN AND SLIP DISC

YOGA THERAPY FOR BACK PAIN AND SLIP DISC

It's amazing to note that ninety-five percent of the population suffer from back pain one day or another during their life span. It’s a skeletal disorder relating to the lumbar and sacral areas of the spine. It happens due to either disc bulging between vertebrae or slip disc. When a person suddenly bends down and tries to lift a heavy object, he may locate a sudden onset of pain in the lumbar region. It becomes severe in a front bending position, while getting up from a sitting position, coughing, etc.

 

Aggravating factors :

1.      Speed, pressure, and jerk in the activities

2.      Cold, constipation, and over weight

3.      Internal abdominal disorders like gastritis, diabetes, colitis, etc.

4.      Loss of post-operative muscle tone.

5.      Terminal diseases

CAUSES

After the young age of twenty-five to thirty, the intervertebral disc softens and gradually starts to degenerate. Any extra pressure put on the lumbar spine leads the disc to slip from its original site and press the adjacent nerve which causes pain and muscle weakness. Sometimes the pain may radiate to the legs and toes and that gives rise to sciatica. Unless treated and taken due precautions, the problem may aggravate leading to osteoarthritis of the spine and chronic muscle weakness.

   Yoga works both as a prevention and cure for backache, slip disc, lumbago, and sciatica. It is a holistic approach that works in all levels of human existence; physical, pranic, mental, intellectual, and spiritual. In the case of prevention and health promotion, there is no problem if a single approach ( yoga set ) is prescribed for the entire humanity.

In the case of the medical application of yoga for any ailment, it requires that each patient needs to be treated separately. It is wrong to say that there is no adverse effect of yoga on patients.  A treatment plan prescribed to Mr. A can not be applicable to Mr. B. Everyone needs separate treatment depending on his age, sex, and physical status.

With the above background, we can divide the patients of back pain into the following groups

… Acute onset of pain for young patients.

…. Acute onset of pain in the case of old patients

… chronic cases in the case of young patients.

… Chronic cases in case of old patients and

… patients with other complications.

The basic approach of yoga therapy for back pain and sciatica is to provide pain relief, resetting the bulged disc  and building up the strength of muscles and tendons of the affected site.

It is wrong to prescribe physical manipulation in case of severe pain. The pain needs to subside before yoga applications. For that, we can take the help of hot water applications, acupressure, chiropractic reset of the bulged disc, etc. After the pain subsides, simple permissible body movements with breath synchronization can be prescribed on case to case basis for a gradual reduction of pain.

The patient needs to avoid any activity where the pain restarts. Jerk, pressure, and speed in daily life to be strictly avoided during the treatment period. like medicine doses, he has to do prescribed yoga twice or thrice daily. Diets to be modified for a better bowel movement. Bed management is important for pain management. Good sleep relieves pain faster. The bed should neither be too soft nor too hard and pillows to be adjusted to keep the spine and head in a straight line.

WHAT TO DO?

The old patients with acute conditions need complete bed rest with hot water applications and medicines for pain relief. After the pain subsides, simple yoga breathings to be prescribed with consultation from an expert with experience.

In the case of old patients with chronic cases they can start with our yoga breathing video ( refer our prayaas yoga youtube channel) without breath-holding twice daily for three weeks.

For young patients both acute and chronic, they can go for our video on “ yoga therapy for back pain and sciatica” posted on our youtube channel.

The back pain patients with other complications  should consult an expert before they go for yoga therapy.

You can post your queries at our email  pyari.yoga@gmail.com

YOGA THERAPY FOR GAS INDIGESTION AND CONSTIPATION

YOGA THERAPY FOR GAS, INDIGESTION AND CONSTIPATION.

Astanga yoga consists of eight limbs out of which yoga therapy targets four of its limbs for yoga research and therapeutic applications. These are asana, Pranayam, Dharana, and dhyan. Asan deals with the physical body, Pranayam deals with the subtle body, Dharana and dhyana manage the mind and intellectual body. According to yoga therapy the symptoms project in the physical body, source of the diseases lie in the mind-body, and cure and management are done by the physical body, pranic body, mind, and intellectual body in relative proportions.

While dealing with indigestion, gas, and constipation, yoga therapy considers postures and breathings as two major tools to control the symptoms. The PAWAN MUKTASAN KRIYA is the patent yoga techniques to deal with such symptoms.

WHAT IS PAWAN MUKTASAN KRIYA ?

It is a set of yogic practices that target abdomen pressure with body movements and breath control. It is not a single posture solution. It is wrong to prescribe a single posture for a single or a combination of diseases. Yoga therapy is a holistic approach to include management at all levels, physical, pranic, mental, intellectual, and spiritual levels.  One needs to go for a number of postures in combinations with repetition involving breath and mind which penetrate the deeper level of consciousness that helps in source management of the cause of the disease.

Before start, one needs to drink a glass of lukewarm saline water. regular morning practice for a minimum period of one month is required for a fundamental improvement in the health conditions. Refer to my youtube video for practice details.

PRANAYAM : POSTURAL KAPALBHATI FOR DIABETES

PRANAYAM :
POSTURAL KAPALBHATI A PANACEA FOR DIABETES AND ACID PEPTIC DISEASES

Postural kapalbhati is a new innovation of yoga research which explains the therapeutic effect of kapalbhati kriya on adult-onset diabetes Mellitus, gas, indigestion, constipation, and other acid peptic diseases. The origin of this idea has come from the traditional way of doing the kriya and its effect on the human physiological system. Traditionally, during the practice of kapalbhati, the abdominal area contracts and relaxes along with the rate and pace of the breath. The abdominal fat, due to its characteristic of continuous expansion and contraction, stretches out and instead of shaping up, it grows in size and shape.

One more important factor we observe in traditional kapalbhati is that its effect hardly touches the deep internal organs like the kidney and pancreas. More the thickness of the abdominal fat less will be the effect of kapalbhati on the internal organs. Thus, the claim that kapalbhati cures type two diabetes has become a myth.

With this background, let us suppose that instead of flapping action, if the abdomen is contracted at a level where there is no scope for relaxation, at this point kapalbhati kriya will penetrate deep in to the untouched organs like pancreas to give a visible effect on the cure and management of diabetes.

Here comes the concept of POSTURAL KAPAKBHATI. It is nothing but doing the kriya in different selected postures. Suppose, for example, we know that twisting the abdomen is good to initiate secretion of insulin from the islet of the pancreas. There are different twist postures in standing, sitting, prone, and supine state. For kapalbhati we can choose sitting and prone postures because in these two states, the spine is stretched upward and the head position is in tune with gravity.

 One more thing is important here to note that abdomen shape up and belly-flattening will automatically happen when we try to do the kapalbhati kriya keeping the abdomen in a tight position. The idea is to cut that unwanted abdomen bulging into size by simply twisting the style of the practice.

WHY AND HOW TO DO?

All that we need is a round pillow to sit over it with feet touching each other as in butterfly position. The idea is to raise the base of the spine a few inches above the ground. When sitting over a pillow, one can feel like leaning forward and knees touching the ground. Next, press the palms over the knees, right palm over the right knee and left palm over the left knee until you feel a stretch in the area of the lower abdomen. This state of the abdomen is synonymous to uddiyan bandha .

With this position keeping intact we can start kapalbhati kriya at a slow to moderate pace up to three minutes with interim rest. The effect of this action penetrates deep inside the abdominal organs and helps in the management of abdomen fat, gas, constipation, and other related disorders.

One more posture is important in controlling diabetes. This is bhujangasan twist. We can adopt simple bhujangasan with feet apart and twisting to sides. Kapalbhati kriya to be started only when we feel a stretch after the twist. This is the right action which directly communicates with the pancreas and becomes helpful in improving insulin secretion. Please refer to my youtube video for details

PRANAYAM KAPALBHATI

PRANAYAM : KAPALBHATI KRIYA PART ONE

Kapalbhati is basically a breathing exercise. Astanga Yoga prescribes six kriyas such as Neti, Dhauti, Basti, Kapalbhati, Tratak, and Nauli. These sat kriyas are meant for cleaning the internal organs. Neti cleanses the upper respiratory tract, dhauti cleanses the stomach, basti cleanses the intestines, kapalbhati cleanses the lungs, tratak cleanses the eyes and nauli cleanses the internal organs including control of abdominal muscles. In a traditional setup, kriyas are prescribed for beginners to cleanse their systems before they were asked to step into yoga mat.

HOW TO DO

Kapalbhati means shining of the skull. It is through breathing only. In a traditional format, kapalbhati is practiced in a sitting posture either cross-legged or vajrasan. The air is exhaled forcefully through nostrils. Exhalation may either be in both nostrils or through alternate nostrils. In either case, exhalation is active and inhalation is passive. Exhalation is shorter in length in comparison to inhalation. Exhalation is with sound and inhalation is without sound. The ratio between exhalation and inhalation is 1: 3.  The number of rounds of kapalbhati is around 120 per minute. This means one has to do two rounds in one second. Further intensity and length of practice time is more important than practicing kapalbhati by just following others.

HOW TO KNOW THAT YOU ARE DOING RIGHT?

.. The beginners are advised to start at a slow pace with a break after each round of one minute, which is subject to practice for a maximum period of three minutes in a single session. Timing can slowly be increased after regular practice as per the need of the individual practitioner.

.. After the pranayama session is over if the practitioner suffers from headache or feel heaviness in the head region, he needs to modify the Kapal Bhati practice and be guided by the above norms.

.. Patients of hypertension. hyperacidity and insomnia are to be cautious enough to see that the exhaled air is hot to ensure that the system is cooling down which is beneficial for them. In case the expired air is cold, they need to stop kapalbhati and consult.

.. after each round of kapalbhati the beginners/ patients need to observe the breathing behavior just after each round during the rest period. If the breathing slows down and almost ceases to exist, the path is right or else restlessness after the kriya practice may lead to some unknown physical and mental imbalances.

WHY KAPALBHATI

KAPALBHATI

.. Clears the breathing track and thus helpful for those suffering from allergic rhinitis, sinusitis, cough, and cold.

.. Cleanses the lungs and thus is helpful for those suffering from lung diseases including asthma and other lung diseases.

.. Clears the residual volume of the lungs and thus promotes better gas exchange and higher peak expiration flow rate.

.. Improves flow of oxygen to the brain region and help in graceful aging.

.. Improves concentration and eyesight especially for students.

PRANAYAM : NADI SUDHI, THE TOOL FOR STRESS MANAGEMENT

NADI SUDHI PRANAYAM

Nadi sudhi is a balancing Pranayam. It restores and promotes a balance between IDA nadi and PINGLA nadi. IDA flows through the left nostril and PINGLA flows through the right. Each nostril has different functions to perform. During breathing practices and pranayama practices, we find both of our nostrils are open and breath flows through both the nostrils. this is balancing of PRANA. The aim of Nadi Sudhi Pranayam is to restore balance at the cellular level. 

The method of the practice of Nadi Sudhi is simple. Just sit in a comfortable posture with NASIKA MUDRA. Inhale slowly in left nostril with keval kumbhak and exhale slowly in right with keval kumbhak. inhale slowly in right nostril with keval kumbhak and exhale slowly in left with keval kumbhak. this completes one round. One needs to do a minimum of twenty-seven rounds in a single sitting.

BREATH CHARACTERISTICS

Breathing should be slow, steady, continuous, and effortless.
The ratio between inhalation and exhalation should be 1 : 2.

In yoga more attention is given to exhalation or expiration. Why?

All of us know that we have a central nervous system and the autonomic nervous system.

The autonomic nervous system has two branches known as Sympathetic and Parasympathetic.

The sympathetic branch sympathizes with our action whereas the Parasympathetic nervous system restores normalcy.

Think of a situation where you see a  snake. You get an immediate reaction. You decide either to kill or flee. This reaction is supported by our sympathetic nervous system. Tension should have been melted away in minutes after the snake disappear but it is not so. He stays with the thought of the snake for a longer period. This is a stress response. A strong Parasympathetic nervous system will do a job.

Our breathing out is our parasympathetic nervous system for all practical purposes.

Through longer exhalation, we can easily strengthen our parasympathetic branch and manage stress.

Nowadays hypertension, hyperacidity, insomnia, stress, and stress disorders are the epidemics, otherwise called silent killers of the human race.

JUST PRACTICE NADI SUDHI WITH KEVAL KUMBHAK DAILY AND BE FREE FROM THESE EPIDEMICS.

With this background, let us practice Nadi sudhi  with 1:2 ratio starting from 6:12 and slowly improve as per capacity.

YOGA STEPS FOR CERVICAL SPONDYLOSIS AND FROZEN SHOULDER

YOGA THERAPY FOR CERVICAL PAIN AND FROZEN SHOULDER

This is a simple stretch of shoulder joints with steps.

This set is devised for all including SENIOR CITIZENS and excluding the patients with an acute condition

HOW TO DO (follow “ prayaas yoga “ YouTube  page)

Simple spot steps over a soft surface with breath synchronization (inhale while stretching, exhale while bending and twisting)

.. Vertical shoulder stretch

.. Shoulder twist with back touch and massage.
.. Lateral shoulder stretch with shoulder touch.

..  Lateral shoulder stretch with side stretch

.. Shoulder stretch with chest expansion and contraction.

.. Shoulder stretch with bow and arrow pose.

.. Alternate shoulder twist with mid-body twist.

.. Twist with hand swing.

.. Twist with back and shoulder touch and massage.

.. Cooling down with single leg stretches, toe walk and cross over shape eight ( 8).

THERAPEUTIC APPLICATIONS

..  It opens up the shoulder joints and relaxes the adjoining muscles.

.. Relieves neck pain and shoulder pain.

.. It strengthens the calf and hamstring muscles of the legs

.. It is a good substitute for walking.

CONTRAINDICATIONS

..Single leg practices being avoided by old and ailing.

.. To be avoided by patients with acute conditions.

PRACTICE SEQUENCE

FOR FIT AND YOUNG: Yoga steps breathing, yoga steps for heart, Surya Namaskar for stamina up to 54 rounds followed by deep relaxation.

FOR OLD AND AILINGS: Yoga breathings, yoga steps for cervical pain and frozen shoulder and nadisudhi with keval kumbhak.

As we progress, I shall  include practice sets one by one with related photos and videos which will easier to understand and follow.

Shoulder series is optional for those who are having acute shoulder and neck pain.

YOGA STEPS FOR HEART AND LUNGS

YOGA STEPS 2  

This section of yoga steps aims at improving the full vital capacity of lungs and the strength of the heart muscles. The system learns to live with the least oxygen, which is considered to play a key role in anti-aging.

HOW TO DO

Choose a soft surface and step over it as we do in spot jogging. Move freely and breathe freely for some time. This is warm-up before we start.

STEP 1

Count the steps while breathing out with interim rest. If you can step 16 times in a single exhalation, you need to step 16 more times with the normal breath. Counting should be moderately loud with mouth open. Repeat up to a maximum of four sets. If we calculate, one can be able to cover128 steps to start with.

STEP 2

It is exactly the same as STEP1 except that you have to cover 20 steps in a single exhalation. If one is able to complete four sets, the total number of steps will be 160.

STEP3

Same as STEP1 except that you need to cover 24 steps in a single exhalation and a total of 192 steps. Please remember that there should be no gap between stages. It is nonstop and continuous. The speed of the steps will slowly pick up as we proceed to the next step.

STEP 4

Number of steps per exhalation is 28 and total no. of steps in four stages is 224.

STEP5

The number of steps in a single exhalation is 32 and total no. of steps in four stages is 256.

STEP6

The number of steps in a single exhalation is 40 and total no. of steps in four stages is 320.

STEP7

The number of steps in a single exhalation is 48 and total no. of steps in four stages is 384

In the end, to restore and relax, slightly bend forward with palms resting over the thighs and exhale through the mouth for six to nine rounds.

CONTRAINDICATIONS

 This section of YOGA STEPS is applicable to all EXCEPT acute patients with immediate onset of symptoms like pain, fever, acute respiratory congestion, a broken bone, heart disease,  women during their monthly cycle, fatigue, and those who cannot stand and walk.

BENEFITS

1...      It improves the full vital capacity of the lungs.

2. ..     Counting will prolong the breathing out time and oxygen distribution will be at its optimum level.

3. ..     Heart rate stability restores during the rest period.

4. ..     Yoga steps will help build our calf muscles which are considered as the second heart of human beings.

YOGA STEPS FOR PAIN MANAGEMENT

YOGA LESSON 2

YOGA THERAPY: YOGA STEPS

The human race has learned either to stand or walk and run.

We have never thought that we can ever walk back, walk on toes, jog on toes and heels and run on a jig jag track.

Yoga therapy is based on the theory of complementary. Recently it has been established that the patients of knee pain and back pain are getting their situation aggravated only by walking to the front. And if they walk back the pain is relieved. This is due to the unique skeletal structure of human beings which is different from animals. Walking backward and walking zig-zag relieves joint pain and back pain.

Second, most of us suffer from overweight with abdomen bulging to front. No doubt, this is an imbalance between food intake and work metabolism. But the abdomen can easily be shaped up through our standing and walking habits. Just stand and walk on toes, you will find your abdomen is slowly getting back to shape.

Third, ladies who use high heel shoes need to press their heels to the ground while standing and walking.

Fourth, Generally, we walk straight and never thought of zig-zag movement as we did in Kho-Kho during our teens. Nobody knows that this movement only can cure high BP, Diabetes hyperacidity, insomnia, and many more.

All these moves are there on yoga steps.

Yoga steps with breathings is a substitute for walking up to two km a day.

SURYA NAMASKAR FOR WEIGHT LOSS

SURYA NAMASKAR for WEIGHT LOSS

It is the flagship of yoga abhyas. It is said  if one can not do anything he can get the yoga benefits from the practice of Surya Namaskar. Surya Namaskar is a combination of Physical Practice+ Pranayam Practice+ Concentration Practice+ Spiritual Practice with Mantras.

Time of practice is Morning and Evening around sunrise and sunset in empty stomach.

If you need a strong body, an elastic body with stamina and like to enjoy gracefully aging, it is one and only Surya Namaskar.

CAUTION FOR BEGINNERS...

THOSE HAVING KNEE PAIN, BACK PAIN AND POST OPERATION PERIOD UP TO ONE YEAR, ACUTE AND TERMINAL DISEASES SHOULD NOT PRACTICE SURYA NAMASKAR.

FOR OTHERS: We shall divide SN into two categories.

SN for Weight Loss (8 Steps)

Each step you have to either inhale or exhale as shown in the video.

Breathing is either medium breath (Madhyam Swas)  or fast breath ( Khipra Swas). Medium breath is 10 to 12 breath per minute. One can complete one set in 30 seconds. This includes rest for two breaths before you start the next round. One should complete at least one set of 12 rounds. Time taken for 12 rounds is 6 minutes. Remember to change your leg position after each set of 6 SNs.

Slowly we shall enter into the next stage. Breathing will be faster. No. Of rounds will be three or more in one minute. We have to do it continuously without rest. You have the option to open your mouth when you are tired. Here we shall try to complete 2 sets with 24 SN and it will take a maximum of 7 to 8 minutes. Here also take care to change your leg position after 6 no. of SNs.

Till now we have completed 36 SN within 15 minutes.

FreeStyle SN

Here you forget your breath synchronization with each and every step.

Remember only breathing out to be matched to sequence no. 2,4,6 and 8. Simply close the eyes and continue this set for another 6x3=18 SN.

After completing 54 rounds of SN in just 20minutes, lie down on abdomen with chin support and rest in makarasan for  5 minutes and savasan for five minutes.

This is a thirty minutes Program to reduce weight calories wise.