Get yourself a sound sleep with Yoga

"Sleep disorder" or “Insomnia” – these words are very common to hear among us. A deep and good sleep is a dream or most wanted thing for many people. In this busy day it is very natural, due to some tension or some matters, we experience sleep problems often, but when it occurs in a daily basis routine then we should alert us. A deficiency of good sleep can give a lot of problems. It can give a negative impression on our physical and mental health. Insomnia is a kind of sleep disorder which comes with many symptoms like feeling tough to falling asleep, waking often due to sleep, or feeling tired whenever you awake. It has many causes like sentimental or emotional issue, i.e., loss of loved ones, death, job associated stress, ill health, uncomfortable surroundings, and extreme weather condition. Some medicines of cold, asthma, high B. P. depression, allergies may also be responsible for sleep disorders. Sleeping pills or anti depression medicine is a very common way to fight against sleep problems, but we have very simple but effective method to get rid of sleep problems without any side effects that is none other than Yoga.

Gomukhasana (Cow face Pose)

Sit on the floor with stretched legs. Turn the left leg and set it over the right thigh as the left heel can link up the border of the right bottom. Do the same with left leg. Upraise the right arm and incline it behind the head so the elbow tips up. Move the left arm at the rear of the back from below and hold tightly the fingers of both the hands together. The head remains upright and sit straight. Stay at this position for 30 to 60 sec. with normal breathing. Then come to the normal position. Do it same with the other leg.

Regular exercise of this asana instigates peacefulness. It is also good for a relief from tiredness and tension. As it relaxes mind, it promptly acts on sleeping problems. Apart from that, Gomukhasana is very effective for spine, frozen shoulder, liver, kidney, and pancreas too. But People who suffer from slip disc, sciatica, and osteoarthritis should not do this yoga.

Salamba Shirshasana (Supported Headstand)

At first, do Shirshasana i.e. make a cage of fingers of two hands & place it backside of the head but while doing Salamba Shirshasana hands should be folded in front of the head. Keep head on 1” thick towel. Raise the two legs upward. Keep palms on the ground to maintain body balance. Stay in this position for 30 sec to 5 min with normal breathing.

As it increases circulation of blood in head & strengthens nerves it works on sleep related problems brilliantly. It also increases memory, helps control of asthma, diabetes, piles, female diseases, skin diseases, kidney troubles, dysentery, and sorts out ENT problems. It helps ulcer, colitis, hernia, sickliness too. But it is strictly prohibited for the patients of constipation, high BP, dizziness, and heart palpitation.

Marjari asana (Cat Pose)

Sit in Vajrasana, that is, sit on the floor with stretched out legs together. Keep your hands besides the body and keep your palms on the ground. Then incline the right leg at the knee and keep the foot under the right buttock, with toe remaining inside. Now bend the left leg just like the right leg. Put your hips on the heels. Palms should be kept on your knees. Then stand on knees & keep two hands on the ground. First keep head between the hands then raise it upward. Also hips to be moved up & down. Inhale while head is held upward, then for 3 seconds retain breath & exhale while bringing head down.

It is mostly beneficial for problem of  hyperacidity, indigestion, Spondylitis, frozen shoulder, headache, abdominal fat, anemia, high blood pressure, asthma, bronchitis, menstrual troubles, cough & cold, dyspepsia along with insomnia or sleep related diseases as it relaxes mind.

Vipareetkarani mudra (Half Shoulder stand)

Lie straight on the ground on your back. Keep hands beside the body. Now raise the legs straight upwards and keep it slightly slant. Keep the hands under hips to retain body balance. Now concentrate on the thumb nails of both the legs. Inhale while constricting the bladder for 10 sec then exhale. Do it 10 times.

As it removes stress and depression, it is very effective on sleep disorder. Besides, it stimulates kidney, liver, and pancreas, and is also very beneficial for diabetes, female diseases, and low B. P. This asana also de-stresses the pelvic and lower abdominal region. But if you have cervical or lumber spondylosis, hernia, high B. P. or dizziness, please avoid this asana.

Yoga is a vast subject, there are numerous asanas, mudras and pranayamas for sleep disorders. A healthy routine, diet and positive attitude can make a big difference. Too much consumption of alcohol or caffeine may also be a cause of sleeping problems. So, to get a deep and sound sleep try out these asanas and have a Happy Sleep. 

Om and Yoga - A way of beautiful life

Yoga is a powerful healer and a best energy booster. If you have not started practicing Yoga till now, read this and start a new journey towards a healthier and stress-free life.

A little about Yoga

‘Yoga’, this magical word comes from the Sanskrit word ‘Yuj’, which means “coupling” or “tie-up” and is frequently explicated as “union” or a practice of self-control. The yoga culture is practiced in India since 5000 years. As I have always said, it is not just some physical activity but is also a very good way to balance and disciplined our body, mind and soul.

The Indian Mahatma Patanjali is believed to have systematized the exercise of yoga into the Yoga Sutra approximately 2,000 years ago. The Sutra is an assemblage of 195 testimonies which provides an esoteric directory for much more yoga poses which are mostly exercised today. It also provides a diagram of eight limbs of yoga, called ‘Ashtanga Yoga’. These are: Yamas (restraints), Niyamas (observances), Asana (postures), Pranayama (breathing), Pratyahara (withdrawal of senses), Dharana (concentration), Dhyana (meditation), and Samadhi (absorption). These eight ways actually work as prescription on how to exist with a consequential and persistent life.

What is OM?

Practicing of yoga poses (asana) and meditation (dhyana), both provides a constant energy and stamina for throughout the day. Meditation with Omkar chanting is capable to sort-out many diseases. The vibration which is created due to chanting adds a positive thought to our life. 

Om is a mantra which is ancestrally chanted at the starting and end of yoga practices. It’s believed that, this is the sound of the universe.

Many of us just can’t understand the impact of this simple word on us and have numerous questions within us. We keep asking, “What is Om?” It is difficult to explain this but it is to be said that OM is a seed of all the creation. This tiny word holds the energy of the universe. Actually, it has four parts A, U, M, and the fourth sound is silence.

The A (aahhh) sound symbolizes the forming features of the universe, the preface of all sounds.

The U (oooh) sound proclaims the sustaining power of the universe and the indistinct sense of the mind.

The M (mmmm) sound depicts the modified energy of the universe and the feeling and perspective of our aliveness. 

The fourth sound is silence or anagata. It is the resonance which is above all the vocal accent.  It is a real awareness of the Self or the Atman.

Any how, former yogis knew the truth that the whole universe is not fixed, it is moving. As we chant OM, it helps us to realize the universal motion. We start to feel the oneness with the God by the way of our breathing and our consciousness. 

Om and Yoga

Om meditation (dhyana) works like a magic to get relief from stress. It works as a brain cooler too. It is scientifically proven that meditation is very helpful to overcome Post Traumatic Disorder. Om meditation is a blessing for those people who are facing problems of self-respect.

Om mediation also increases the power of concentration, as while chanting Om it starts to distract our mind from those matters that upsets our mind. As a result, we will moderately be more focused towards our objectives and thus attentiveness will enhance.

A person who deals with mood-swing problem, should add Om meditation at the beginning of the day as a daily routine. It balances the hormone secretion that takes an important part in mood disorder. It revitalizes us too.

As per the researches, it is proven that the vibration of Om Chanting enhances the ability of spinal cord, i.e., it strengthens our spine. This Om vibration and deep breathing during meditation improves the health of our heart, respiratory and digestive system too. It stimulates the function of blood circulation and detoxifies our body.

As it works like a stress buster, Om chanting and Om meditation is beneficial for sleeping disorders too. Before going to bed, if we perform Om chanting, it can help us get a peaceful and good quality sleep.

Regular practice of Om chanting and meditation enables us to control our emotions too. 

Om chanting encourages self-awareness and boosts up our mind. It makes a person more kind-hearted towards others. 

Overall, yoga poses (asanas), meditation (dhyana) helps to take away all the negativity that obstructs many possibilities of human life. It makes a person a good human being from within. Many times, we find peace in other things and somewhere else, but actually peace is nowhere, it is in our mind. Om chanting, meditation shows the way to go and get a peaceful life.

Benefits of Sarvangasana

Sarvangasana

It is a very occult asana which comes with enormous benefits. This asana is also known as ‘All - member’s Pose’ and ‘Shoulder Stand Pose’ too, because every part of the body is involved when we do this asana. It helps smooth blood circulation in the whole body and thus helps recover various diseases.

It is a very important asana to practice and requires body balance. Just lie down straight. Then raise legs straight upward. Maintain body balance holding waist with hands. Keep breathing normally. Stick on to this pose for 30 seconds to 2 minutes and then back to normal position.

Benefits

Sarvangasana is very effective for thyroid. If we practice this asana regularly, the gland is nutrified absolutely. It enacts a leading role in the making structure, nourishment, metabolism and growth. This thyroid gland governs and synchronizes all other glands and organ of our whole body. So, if this gland falls sick, all systems are going to break. Sarvangasana keep the thyroid fit and fine, which means proper activity of all glands and organs. Apart from that, Sarvangasana is also useful for spine. It enhances blood circulation, so that, roots of spinal nerves are fortified with good amount of blood. It reserves elasticity of spine. It restrains the bones from premature solidification. As a result, we can maintain an everlasting youth.

It stimulates digestive system. Sarvangasana arouses and increases ‘Jatharagni’ (digestive fire.) Hence, dysentery, constipation, indigestion, disorder of liver and spleen, dyspepsia, all the gastro-intestinal problems are sorted out. It checks disruption in ears, nose and throat (tonsil). Disturbance of the lower side like hernia (groin), and the nearby side of the heel area is made better. It is a very useful asana to maintain perfect body weight. Patients who suffer from chronic diseases will retrieve their stamina.

Practicing of Sarvangasana is helpful for kidney and urinary bladder related problems. It also removes impurities from blood. So, leukemia and different kind of skin disruptions are simply healed. The texture of the skin is also improved. Skin ageing problems like wrinkles, dryness goes away. It gives a supple and bright skin. Hair loss and early graying of hair is arrested or controlled.

Ladies can perform this asana with care. It can be helpful to get rid of infertility, ailments of ovaries, menstrual cycles, persistent abortions, leucorrhea, and gonorrhea. It can also kick out Sexual problems like masturbation, and night fall too. This asana is helpful to retain Brahmacharya.

It is seen that people who regularly practice Sarvangasana can send away diseases like asthma, Pneumonia, bronchitis, typhoid, cholera, blood sugar, varicose veins, sleep disorders, dental problems, and epilepsy.

Above all, this asana is a mystical way to gain wonderful health in a very easy way. So, to repossess a good health and to be free from a countless diseases, we must do this asana everyday in a proper way. But we should always be in contact with an expert before performing this asana because there is some caution to maintain, like people who suffer from high BP, Heart Disease, Spondylosis, and Slip Disc should not do this asana. 

Hence, with so much of benefits, Sarvangasana is the king of all the asanas and is a very good healer too.

The Magic of Mudras

Yoga is the way to control our mind and our breath. Every vessel in our body is connected to our mind. If we control our mind, then we can control our overall body.

Yoga is actually connected to the word "Om", it is the word of the universe, which is said to be vibrating on only this word. Yoga teaches us how to chant this magical word to get the best effect of it. While meditating and chanting Om, there are different ways of Mudras that we keep our hands in, which gives more power and energy.

Different types of Mudras have different effect on our body and soul. In Mudras, mainly hands and our five fingers are in use. These five fingers represent the five elements;

• Ring finger - Earth
• Thumb – Fire
• Middle finger – Sky 
• Little finger – Water, and
• Index finger – Air.

Yoga has different Mudras for every part of life. There is certain aspect of every Mudra and deep mystery in it. If we practice these Mudras daily in a correct way, then its mystery is automatically revealed and felt by the positive effect that it has on us. These Mudras also enhances their ability to perform their daily activities. Mudras works on different pinpoints of our body and is a way to maintain our body's cycle. 

Let’s discuss about some basic Mudras and its benefits on us.

Surya Mudra:

It is advised to sit in Surya Mudra in the morning for its best effect. It enhances the absorption of sunlight and it makes our body strong.

Prithvi Mudra:

Prithvi Mudra enhances our blood circulation and strengthens our bones.

Varun Mudra:

Varun means Water. So, Varun Mudra is used to control water elements in our body. It enhances our facial beauty.

Gyan Mudra:

This Mudra is for knowledge and meditation. It is advised to be done in the morning. It is useful in concentration, cure from sleeping disorder and in controlling anger.

Apaan Mudra:

Apaan Mudra works great in detoxifying our body. It relieves us from urine related diseases.

Linga Mudra:

It increases the energy and heat in our body and is very good in treating cold. It also works wonders on our immunity system and reduces fat.

Shunya Mudra:

This Mudra is for ears. It can enhance the power of hearing.

Prana Mudra:

Prana Mudra can be done any time in the day. It can enhance the immunity power and refreshes you.

Agni Mudra:

This Mudra is used to control heat in our body. This must be done with empty stomach.

Vayu Mudra:

This Mudra is used to control air in our body. Vaayu Mudra can be done in many ways and is very good in curing us from gastric problem. It is very beneficial in treating body ache.

Are you Diabetic? Don’t wait to start these Yogasanas.

What is Yoga? It means the unity of the discrete awareness and universal truth, or soul with spirit. The yoga culture is practiced in India, since 5000 years. It is actually the ancient knowledge of the human body. Many people think that Yoga is just a physical movement like bending, twisting, and stretching, inhaling and exhaling in a complicated way, but it’s more than a movement, a preparation of disciplined and balanced body-mind-soul.

Yoga can give us endless benefits, but we should do it with right process. Today, we are surrounded by many drastic diseases. Healthy body and mind is the key of a successful life. Every day, we are dealing with pollution, wrong life-style, and lots of stress. It takes us far away from the good health. But Yoga works like a soldier. The application of the pose (asanas) reinforces the body and brings a feeling of well-being. Yoga increases the intellectuality and a strong concentration power, it stables the emotions and makes us more rational and more caring towards each other.

The Asanas intensify muscle power, increases suppleness along with good blood circulation. Yoga for us, is, one solution for many problems. It organizes and balances our hormone systems. Not only it controls cholesterol level, blood pressure, and enhances cardiovascular performances, but also builds up a powerful immunity to protect our body.

The practice of breathing techniques (Pranayam) improves our respiratory system. It makes our lungs strong as well as increases the consumption of oxygen in our blood. It is a blessing for asthma patients or for one who suffers from respiratory disorders. It makes a strong nervous system, thus, making it easy to face many extreme situations. Pranayama also calms the mind.

In this cutting age, we are threaded by Cancer, Diabetes, Parkinson, Obesity, Cirrhosis of lever, Thyroid, Arthritis, back and neck pain, Migraine, many type of hormonal problems, sleep disorder, and depression. Sexual and complications about the child birth are also seen extensively nowadays. Due to workload and stress, people get captured by smoke and consume alcohol, which is a mother of many drastic diseases. If we regularly practice yoga (Asanas, Pranayama, Meditation), our inner system becomes capable to fight against many of these unwanted diseases.

Diabetes is a silent killer. In this century, a large number of mass of the world suffers from diabetes. It mainly happens due to the deficiency of insulin composition by the pancreas or shortfall of cell response to insulin, an imbalanced glucose level is seen in blood as an outcome. Some Asanas can help us to control diabetes and prevent it.

Akarna Dhanurasana (Archer’s Pose)

Method: Sit down with legs stretched affront. Now, hold the toes of both the legs with opposite hands. The toe of the right leg should be brought towards the right ear. Head should be held straight.

Benefits:

It is super beneficial for diabetes, abdominal fat, gastritis, hyperacidity, sciatica, strength of the wrist, biceps, triceps, dysentery, constipation, nervous weakness.

ARDHA MATSYENDRASANA (Half Twist Pose)

Method: Stand keeping legs straight. Fold right knee and keep the heel below the anus. Fold left leg and bring it to right side of the right leg and keep feet in touch with the ground. Then move right hand on the left knee kept below the armpit. Then touch left heel with left hand.

Benefits:

Very effective for diabetes, it massages kidney, liver and pancreas. It helps maintain softness of the body, massages the muscles of the back and belly, improves digestive power, lumbago muscular, rheumatism, slip disc, and improves the functioning of nervous system.

HALASANA (Plough Pose)

Method: Just lie straight with two hands beside, then raise legs upwards & bring them behind head to touch the ground.

Benefits:

Beneficial for diabetes as it motivates pancreas, spleen and the entire lower abdominal organ by the massage. This asana is very useful for weak liver function, problem of kidney, indigestion, constipation, excess fat in waist region, thyroid, diabetes, piles, dysentery, eye problem, asthma, bronchitis, abdominal wind too.

Besides asanas, breathing practices, especially anulom-vilom (alternate nostril breathing) and Kapalbhati (one-time inhale; exhale 30 to 50 times quickly) is mostly effective. Anulom vilom is very helpful in diabetes as alternate nostril breathing has serene results on the nervous system. This even balances the stress levels and is effective in diabetes treatment. Kapalbhati, on the other side, energizes the pancreas to release insulin, thus helping control diabetes. But remember, before doing any of the Yoga pose (Asanas, Mudras, Pranayama) take expert advice.

There is no age for yoga. There is nothing that is too late or soon for starting yoga. But it will take time to rebuild our human body. Along with a healthy diet, plenty of water consumption, positive attitude with regular exercise, yoga helps to get a healthy, happy body, mind and soul. It makes us a good human being, which is the first condition to be healthy. Hopefully, in many people, interest grows for yoga activity.

Want to look fabulous with the right weight? If yes, practice these Yogasanas !!

Who doesn’t want to be slim now-a-days. All of us want a body without the extra fat. Few people live without giving a damn to the nasty comments of the people around them, who are a reason of stress, and have a great metabolism which helps them to digest everything that they eat. So, they don’t have to do that extra effort to lose anything from their body. However, few of us keep on hogging on the food throughout the day, and are worried about each and every thing. Due to this, our internal system becomes weak and is unable to digest all the fat that we eat. Thus, it starts accumulating in our body in the form of fat and gas, leading to a fat and heavy body. To get your body in a good shape and looks, firstly, get off the stress, and then practice Yogasanas to burn out those extra calories that are stored here and there in the body.

Before coming to a conclusion that there is no way out of those fats, try these asanas, I am sure you will not be disappointed.

Surya Namaskar

Surya Namaskar is highly energizing and beneficial for the body. The 12 postures of this asana are designed in such a way that the entire body gets worked-out. It is a must if you really want to get back that teenage look. If practiced daily, for at least 9-11 times, you can see the difference yourself. If this is your first time, start with 1-3 cycle of Surya Namaskar each day.

Paschimottanansana

This is one of the finest asanas of all. It helps relax the muscles of the entire body at one go along with improving the digestion system.

Sit with your legs stretched out forward. While breathing out, bend forward and hold your toes with your hands. Your forehead should touch the knees. Stay in this position for a minute then come back to the normal position while breathing in.

Halasana

Halasana is yet another way of stretching your muscles. In fact, it works wonders on your spine. Remember that if you have a healthy spine and back, you will have extra energy and you will feel very fit.

So, while doing Halasana, lie down on your back. Then lift your legs straight and bring it towards your head. With the support of your hand on your back, get that extra grip and rest your toes above your head. I have put this image of Halasana just to make you understand what I am talking about.

Kapalbhati

Kapalbhati burns the fat in your stomach very fast and easily. You just need to do it every day for at least half an hour. It even helps in curing any breathing problem. This is the easiest way of saying bye to those extra fats.

Sit in Sukhasana, close your eyes and with the help of your stomach muscles, blow the air out. Repeat this for at least 15-20 times initially and later on increase it.

Anulom-Vilom

Anulom-vilom is the best way to keep the blood flowing properly in your body which helps prevent the building of fat inside our body.

For this, sit in sukhasana, close your left nostril with the ring finger of your right hand, inhale from the right nostril, then close the right nostril with the thumb and release the air from the left nostril. Repeat this process with the opposite nostril, but with the same hand. Continue it for about 5 mins.

There are many asanas and breathing exercises which are great to burn out the fats. It is just that you need to be determined towards your goal. Many people do these exercises one day and the second day they check themselves in the mirror. They find no change and they stop practicing it. Remember that Yoga is not a miracle, it is the best way to keep yourself fit and healthy. So, you need to practice it every day in order to get the result that you want.

So, practice Yoga and stay slim and fit.

Did you find the above tips helpful? Please share your thoughts.

Yoga For Shinier and Lustrous Hair

Beautiful, soft and shiny hair, is one gift that we want from the God day and night. Amidst all the stress and daily chorus, this prayer always keeps on running inside our mind. There are many different grandma’s secret of having the hair that we dream about, like applying amla, shikakai, egg, etc. But above all, a good diet and a regular practice of Yoga is something that we cannot miss at all. Having food with lot of protein and vitamins with lots of water along with Yoga, has no alternative. There are many Yoga asanas and breathing techniques that can help your hair breathe with lot of life in it.

Kapalbhati

This breathing technique is a great remedy for numerous diseases and benefits our body in a lot of ways. If you practice kapalbhati every day for at least 30 minutes, it provides relief from acidity and indigestion making our internal system healthy and fit. This very easily shows on our face and hair.

Vajrasana

Vajrasana is a great asana for a healthy digestive system. It reduces the formation of excess acid which relieves from acidity. Thus, you can see a decrease in the hair fall. Sit in Vajrasana for about 10-15 minutes daily after having food or while practicing Yogasanas.

Sarvangasana

In Sarvangasana, you basically stand on your shoulders while keeping your legs straight pointing towards the ceiling. Stay in this posture for about 5-10 mins while breathing continuously. Sarvangasana increases the blood flow in your head which relaxes the brain, helping it to breathe. This, in turn, leads to a much healthier and shinier hair.

Shirsasana

Shirsasana is the king of all the asanas. It is the ultimate pose, which, if practiced daily, can get you the really strong, soft and lustrous hair, which everybody will envy.

Follow these simple yet effective tips on a regular basis and stay free of all the scalp and hair related problems.