Saturday, 23 June 2018

Tips to become Slim

Overweight can bring both mental and physical problems. The posture known as Parvatasana, or the Mountain Pose, has been found in several Yoga institutes to be highly effective in maintaining slimness and in correcting minor postural defects of the spinal cord.

Assuming the Semi-Lotus Pose, slowly raise your hands upward and above the head. Keep your palms pressed together. If it is easier, interlace your fingers. Finally, stretch upward as if to touch some object directly above your head. Keep your arms close to your ears, your head erect, your back straight, and pull your abdomen in. While inhaling, raise the upper part of your body to its maximum height. Make sure your elbows and wrists are in a straight line.

Maintain this slightly stretched, upright position between breaths, since this is the point at which attempts at upward stretching are most successful. During this exercise, keep your eyes fixed on some object before you and keep your mind at ease. This pose was named Parvatasana because it has the appearance of a mountain.

For maximum benefits, the movements and breathing should be in harmony with actions as shown in the following instructions: (1) In a sitting pose, raise arms and inhale for three seconds; (2) maintain pose and try to retain breath for six seconds; (3) return to starting position, exhale for three seconds. Repeat this pose five times to a minute without pausing.

This posture tenses and pulls all the abdominal and pelvic muscles, strengthens and straightens the muscles of the back and also stretches and exercises the usually inactive waist zone. One of its most evident benefits will be the reduction of fat and flabby abdominal tissue. However, it must be followed consistently for one minute, both in the morning and evening.

Relaxation for Spinal Cord

The anterior and posterior stretching offered by the Bhujangasana are said to be ideal spinal exercises, preserving or restoring tonicity in the spinal column and nervous channels. Lie on your stomach, with your legs stretched and toes pointed outward. Keep your arms at your sides, with palms down, and your forehead on the floor. Then, slowly raise your head and neck upward and backward.

When your head and neck are slightly raised, plant your hands on both sides of the abdomen. Inhale, and gradually raise your thorax and the upper part of your abdomen by increasing the angle between your hands and rising shoulders. From the navel downward, your body should remain fixed to the ground. Only the upper portion of your body should be raised. In some texts, this pose is called the "Like a hooded cobra striking" pose. Work toward this pose gradually, avoiding muscular strain or "jerkiness" in your efforts to raise the upper part of your body. As you practice this pose, you will feel the pressure on your spinal column gradually working down the vertebrae until you feel a deep pressure at the coccyx (small triangular bone at the base of the spinal column)

At first, concentrate on the posture. Having achieved the correct pose, exhale and return to the starting position. Lower yourself slowly. In contrast to the pressure which you felt as you entered this posture, you will experience a feeling of relief along your spine as you lower yourself. This asana should not be utilized by women during menstruation or advanced pregnancy, or by men suffering from hernia. Persons with a weak physical structure should approach this asana slowly and drop it if they find it too arduous. It may be attempted later when the other muscle-tone asanas have shown their effects.

After the pose has been mastered, follow this procedure: (1) Raise thorax and inhale for three seconds; (2) maintain pose, retaining your breath for six seconds; (3) return to starting position, while exhaling for three seconds; (4) repeat five times in a minute.

It is suggested that the Snake Pose be practiced for at least a month, by which time its effects should be felt. Practice it daily, preferably in the evening before dinner.

Padmasana for relaxing muscles

The traditional meditative posture, the Padmasana, or Lotus Pose, is essential for posture training, body-free meditation and preserving normal elasticity of the muscles connected with the pelvis and lower extremities. As noted previously, those who have been raised in the Western culture are stiff and lack flexibility in their legs and lower bodies. This must be corrected in order to restore natural suppleness of the limbs. The Lotus Pose may at first be a bit difficult, but with regular practice, massage of the limbs and determination, it can be achieved. Avoid undue strain and do not force yourself into this by violent jerks or tension of your legs. When you are ready for it, your body will fall naturally into the desired posture.

Now that you have begun the sitting and the lying-down exercises, you should avoid the use of a bare floor. If the room in which you are practicing is not carpeted, provide yourself with a soft mat at least 6 x 3 feet, and spread a clean sheet over the area where you will sit or lie

Beginning with the Lotus Pose, sit on the floor with your legs stretched out. Bend the right leg slowly and fold it upon itself. Using your hands, place the right heel at the root of the thigh so that its sole is turned upwards and your foot is stretched over the left groin. Similarly, bend the left leg and fold it upon itself with your hands, placing the left heel over the root of the right thigh. Your ankles should cross each other, while your heel-ends touch closely. The left foot with its upturned sole should lie fully stretched over the right groin. Keep your knees pressed to the ground, feet tight against the thighs, and press your heels firmly against the upper front margin of the pubic bone slightly above the sex organs.

To complete this pose, hold your body erect, with neck straight, chest thrown forward and abdomen drawn moderately inwards. Fix your eyes on any object in front of you, then close them. Spread your left hand with its back touching both heels, palm upwards. Place your right hand over the left in the same manner. The ancient texts associate this pose with peace. Although many find it easier to achieve the pose by folding the left leg first, you may alternate the position of your legs.

Thursday, 21 June 2018

Yoga to reduce Nervous system problems

It is now fashionable to attribute many forms of disease to "nerves," which is a symptom, not a disease. Since the nervous system is in direct and intimate relationship with every part of the body, the slightest disorder in any organ registers upon the nervous system. Conversely, any serious nerve disorder will cause functional distress, and it is often impossible to disassociate the cause from the effect.

The conditions that we lump together under the heading of "nerves" are merely the call of the nervous system for better care. Purification of the nervous system is possible through an improved mental attitude, rest, relaxation and recreation and the benefits of postures, or asanas, which adjust the tone of the spine and its components.

Freedom from emotion is one of the tenets of Yoga. Early modern psychologists discovered a strong relationship between the emotions and the body in terms of increased or reduced ductless gland secretion, respiration, circulation and blood pressure. Yoga medical investigators have attributed diabetes, arteriosclerosis, nephritis and other diseases to the effects of emotion on the glandular system and thence on the body organs. Samatva, or absolute freedom from emotions, has been set as one of the prime essentials for the health of the nerves and brain. Even a minor emotional flare-up or a long period of subdued anxiety will affect the body.

A method of avoiding emotions and anxieties is to train or habituate the mind to concentrate on a chosen object. This concentration is called dharana. Without purposeful concentration, the mind diffuses its energies in varied directions, while with strong concentration, the mind can be freed of distractions and can approach a state of detachment or non-awareness of extraneous matters. This is the essence of concentration. The habit of concentration is known to produce a sedative effect, similar to that induced by deep breathing, with manifold benefits to the health of the nervous system.

Persons of sedentary habits will find relief in outdoor sports, such as mountain climbing, hiking, swimming, in addition to the practice of the Yoga exercises. For mental relaxation, the Yogins, whose troubled times were yet more calm than life is today, found their recreation in a mental state—in study and love of nature. By seeking unison with nature, they found that their entire beings were called into delightful activity with almost no effort of the will. They learned that the mind which lost itself in the love of nature found its nervous system refreshed, its vital forces renewed.