Yoga For the Face - An Anti-Aging Technique

Modern folks are consistently on the lookout to either improve their appearance or slow down the effects of aging. Skin condition, genetics, stress, work and many other issues affect how quickly we age.

Our diet is one of the many determining factors that affect the way we age. The healthier we eat, albeit more vegetables and fruits vs. unhealthy consumption of sugar, fat and meat, the slower we age...this is a proven fact. If you can't change your diet completely overnight, changing the way you eat slowly over a period of time will suffice. And of course, exercise can also slow down the aging process because it helps the body detoxify and exercise massages the internal organs, helping keep it well-oiled.

If you're into anti-aging products, services and methods, you must have heard about how beneficial yoga is for us emotionally, physically and psychologically. After a long day of sitting down in front of the computer or stuck in a frustrating traffic gridlock, stretching all those aching muscles with yoga can invigorate the body. But did you know if you want to look years younger, apart from using the right products, by doing facialyoga twice a day.

Facial yoga may make you look a tad odd if you do it in the middle of a crowded bus stop but stretching your facial muscles can tighten muscles on your face and in the process, strengthen sagging skin and also reduce lines and wrinkles. So, if you want to look years younger faster, all you have to do is to head over to the office bathroom twice a day and stretch those facial muscles of yours. Dermatologists and skincare professionals agree that there are too many benefits to doing yoga to ignore.

Step one, tighten ALL the muscles on your face as much as you can, hold it and then release it. Step two, round up your mouth the way you would when blowing out candles, hold it and release. This action makes for firmer lips and reduces lines around the mouth. Step three, open up your eyes and without moving your head, look up, down, left and right very slowly, holding the direction for a couple of seconds before looking elsewhere. This helps reduce the lines around your eyes, especially crow's feet.

Step four, open up your mouth and stick your tongue out as far as it will go! You'll feel the muscles around your mouth stretching, hold it while it works! Step five, purse your mouth and lips up very strongly. Hold this for a few seconds. This exercise helps strengthen the chin, cheeks and neck. Finally, open up your eyes as huge as you can open them, look ahead of you. You can feel your eyebrow disappearing into your hairline...yes, you're doing it right.

By doing the above on a regular basis on top of using the right products to make you feel and look absolutely smashing can push the hands of the clock back by as far as eight years. Don't believe me....try it and see it for yourself.

Mudras Yoga For Your Hands And Fingers

Mudras are my new found love. They are now part of my daily life and the mudra I have chosen for this month promises to offer me calm, inner core strength and improved focus (yeah, no more distractions for me) plus a healthier flow of energy throughout my entire body giving me more vitality. My clever hands, thumbs andfingers have quickly got my mind into shape and the body has eagerly followed.


The ancient Indian wisdom of Mudras are definitely my new well being energy tool.

Mudras are simple and I love simple. They are gentle and gracious in their actions and can literally be done while you are standing, sitting or in meditation. All you need is five minutes.

The ancient Indian texts explain how they can support the healing of many illnesses along with balancing all your chakras and bringing harmony back into your body, mind and soul. Used as a remedy for disease they are generally practiced for 30 - 45 minutes.

What are mudras?:

Mudras are healing hand postures and are a powerful aspect of yoga. There are Indian texts which explain how mudras are an ancient science that have been used for thousands of years to restore health. Mudras are literally health in your hand. Our thumbs,fingers and the palms of our hands are constantly emitting electromagnetic currents of energy and by creating certain postures with your hands,fingers and thumbs you opening up energy channels to encourage flow and healing.

The most familiar mudra’s:

If you practice yoga or meditation you will definitely be familiar with the Gyan Mudra. This is when the thumb and index finger connect whilst the other three fingers are left open and spread. The benefit of holding this mudra while in meditation is that it increases the flow of energy to your astral self. On a physical level it improves concentration, focus and memory. This mudra I have used for many years to support my meditations

Another mudra which I have used often in certain yoga postures is to hold the hands in prayer pose over the heart chakra. For me personally this is a very nurturing and calming hand posture and tends to bring the energy of peace into my body.

My chosen mudra for this month is the Prana Mudra:

I have chosen just one mudra this month to practice and absorb myself into. The prana mudra or life mudra seemed the obvious choice for me as I can get easily distracted and felt I needed more internal stability.

When doing this pose I sit on my meditation cushion in a peaceful environment (the kids are at school) calm my breathing, focus on my breath and place my subtle awareness on the energy currents being created with this pose. I'll observe the sensations, the blocks and the lightness flowing to different parts of my body. I'll do my best to just let thoughts float by and stay calm and centred. My intention is to repeat this pose twice a day for five minutes at a time. I’ll keep you posted with my progress and share my experiences before I move onto another mudra next month . All mudras will be filed under healing mudras.

The benefits of the prana mudra:

This particular mudra is said to benefit and increase the life force energy within you. Strengthen immunity, muscles, eyes and remove nervousness.

Nervousness or anxiousness can be an indication of weakness and reveals itself by being easily distracted due to lack of internal stability. This mudra strengthens the base chakra which will in turn strengthen and calm your inner core. The finger positions stimulates the nourishing energy in the pelvic flow and gently increases vitality and assists in reducing fatigue.

Keen to learn more about mudra’s:

My research, reading and study of mudra’s is in full swing. I’ll be featuring once a month a specific healing mudra that I am personally working with.

In the meantime I’ve ordered a book, DVD and a card set from amazon which I must say looks absolutely fabulous by Sabrina Mesko. She was taught sacred mudra techniques by a Master of White tantricyoga ; Yogi Bhajan who then gave her the responsibility to share it with the western world. She is also an executive member of the worldyoga council in India so I figured her books and DVD was a great place to start.

I’ve also enquired about her practitioner training program which looks like being held in 2008 in America. Now that is something I would definitely be keen to put on my schedule for 2008.

Eating Disorders And The Use Of Yoga In Prevention And Treatment

It was not so long ago that eating disorders, such as bulimia and anorexia, were thought to be purely the result of mental conditions. More recently, though, some physical factors have been attributed to these conditions. It is now thought that eating disorders can be triggered by a multitude of factors, in combination, including those of a psychological, behavioural, social, or biological nature.

How Can Yoga Help With Eating Disorders:

As with many conditions, eating orders can better be dealt with through a calm and focused mind. Depression and low self esteem are problems often associated with eating disorders, and Yoga can help with both.

It has been proven that Yoga can reduce depression, restoring a state of balance and well being in the individual. Also, there are different yoga practices which encourage heightened levels of self esteem, and promote a positive view of your own body. These are crucial factors with eatingdisorders , and it has been shown that the application of yoga can significantly increase recuperation and healing. Through the elimination of self judgment, yoga establishes a strong connection between mind and body. This, of course, is the natural state of wellness. By re-establishing this strong connection, mind and body will work in harmony to repair the damage.

Regular yoga practice will increase the overall fitness level of the human body, improving the immune system and giving it a good chance of fighting illnesses. This is helpful withAnorexia, for example, because the sufferer's body will experience lower energy levels, and the condition reduces bone density.

In dealing with eating disorders, the yogic system identifies them as a problem related to the first chakra. There are different yoga poses that can be used to balance it: eg. staff, crab, full wind, and pigeon. By using grounding postures (eg mountain, goddess, standing squat and prayer squat) strength and courage can be increased. What these postures do is to re-establish the strong mind-body connections, and through that connection help overcome many physical obstacles. Foranorexia sufferers, most of the yoga back bending poses help reduce depression, while forward bends can calm the spirit and reduce anorexia's effects.

Because the mental state has an important role in eating disorders, meditation can be used successfully to reduce negative and harmful thoughts and feelings. An active, well targeted, meditation practice should prove to be very effective. The yoga poses work best when external factors are shut out, and concentration is allowed to focus on your inner self. Giving special attention to breathing, and also to inner sensations, will transport you to a state of greater awareness and calmness. This new state will allow you to go on further to explore new concepts, and hopefully pursue new goals that may have been impossible before.

As with many medical conditions, being aware of the bulimia or anorexia problem, and showing a constant and strong desire to defeat it, is a great method to reduce their effect. It is likely that an early adoption of yoga practices would make the patient more aware of the problem, thus making a positive contribution to an early cure. However, these yoga techniques are more usually used in the recuperative stages of the illness. That is a pity because, as with all illnesses in which it can be beneficial, yoga works best in the prevention stage, when the negative effects are still low and easier to over come.

Which Style of Yoga Is Best for You?

If you're a beginner at yoga, the many different styles of yoga can seem overwhelming. How do you choose? How do you know which type of yoga is right for you?

With any style of yoga, you can improve your strength, flexibility, and balance. And all yoga styles release tension in your body, quiet your mind, and create a feeling of lightness and ease. But to get the most benefit, stay safe, and find the greatest pleasure, you need to choose a yoga style that suits your current fitness level. To make that choice, you also need to consider your temperament and your goals for practicing yoga.

For example, if you're an athlete already doing lots of strength training, your best choice is likely to be a yoga style that focuses on flexibility. That way, you can balance your fitness routine. If you're older, have an injury, or live with a chronic medical condition such as arthritis, you may want to try a class in Iyengar yoga or gentle Viniyoga. When you do, you'll get plenty of individual attention that focuses on your unique condition and needs. If you're relatively healthy, love to sweat, and want to lose weight, a Bikram class may be just the right fit for you.

Before you actually make your choice, try a few of the most common styles of yoga. See which one suits you best. Then try a few different teachers within that style of yoga. Teachers all have their own unique focus, emphasis, and personality. You're more likely to keep going to class with a teacher you connect with and feel comfortable with.

Goals for Your Yoga Style

The word yoga can be translated as "union," "yoke," or "balance." By doing yoga, you're creating a union between mind and body. You're also balancing strength and flexibility.

To decide on the yoga style that's right for you, ask yourself three simple questions. The answers will help you clarify your goals in beginning yoga.

1. Are you doing yoga for fitness and to get in shape as well as to explore the mind-body connection? Then choose a more vigorous yoga style like Power Yoga, Ashtanga yoga, or Bikram yoga. All three styles combine an athletic series of poses into a vigorous, total-body workout.

2. Are you starting yoga with an injury or a chronic medical condition? Or are you older and out of shape? Then start with a slower, more alignment-oriented class like Iyengar yoga, Kripalu yoga, or Viniyoga. All three focus on finding the safest, most precise alignment for each student in every pose.

3. Are the meditative and spiritual aspects of yoga your primary goal? Then try one of the yoga styles that include plenty of meditation, chanting, and the philosophic aspects of yoga. For example, you might try Kundalini yoga.ReadMore...

Yoga poses you can do anytime, anywhere

Even if you don't have hours to spend in a studio each week, you can still get the benefits of yoga practice. In our video below, yoga expert Tara Stiles demonstrates five easy poses that can be done anywhere to soothe tense muscles and stressed-out minds (you can read detailed instructions on each pose in my blog below).

1. Deep Breathing

If you're stuck in a stressful situation (like endless traffic), Stiles says the easiest way to reduce tension on the spot is through a focused breathing meditation. Close your mouth, and breathe deeply and evenly through your nose. This simple technique calms your mind and nervous system and can be done absolutely anywhere.

2. Eagle Arms

For those who spend a lot of time sitting at a desk, Eagle Arms can help improve your posture and reduce tension in your shoulders and spine. Bringing your arms out in front of you, place your right elbow on top of your left elbow. Keep twisting your forearms around each other until your palms come together. If you can't bring the palms of your hands together, don't push it; just let the backs of your hands touch. As your breathe deeply in, lift your arms up. Take five long deep breaths in this position.

3. Prayer Behind the Back

Time spent in the kitchen hunched over a cutting board can lead to tension in your wrists, shoulders, and back —all of which this pose helps alleviate. Bring your fists together to touch behind your back at about waist-level. Begin to slide your hands up your spine, bringing palms together to touch in a prayer position. If this hurts your wrists, don't force it. Instead, stay with your fists joined together. Hold this position for five deep, slow breaths.

4. The Hamstring Helper

If you are going for a walk or jog, try what Stiles calls the hamstring helper. Come into a low lunge, bringing your fingertips on either side of your front foot. Slowly start to straighten both legs. If your fingertips don't touch the ground when your legs are straight, slightly bend your front knee. Keep
your hips squared and breathe deeply in this position for a minute or two. Repeat on your other leg.

5. Pigeon Pose

When practiced before bedtime, Stiles says Pigeon pose will help reduce tension in your hips and lower back. This relaxing posture can also help calm your mind and set you up for a restful night of sleep. Gently come into a low lunge with your right leg in front. Slowly inch your right foot over toward your left hand. Ease your knee down toward your right hand. Your calf should be perpendicular to your torso. If you can't lower your hips to the ground, bring a pillow under your right hip to support it. Fold your torso over your leg, resting on your forearms. Stay in this position for a minute or two. Repeat on your left leg.

Thanks for watching this episode of Real Life Makeover! We’ll see you next week with more simple, everyday solutions to enrich your life.

Yoga for Menopause

Yoga stretches can benefit both the body and the mind, bringing energy and balance. This is particularly helpful to women who are currently in menopause or in menopause transition because their hormonal levels and body chemistry may be fluctuating rapidly. This can leave women feeling out of balance and truly victims of their changing bodies. Yoga exercises level out this physiological instability by relaxing and gently stretching every muscle in the body, promoting better blood circulation and oxygenation to all cells and tissues. This helps optimize the function of the endocrine glands and the organs of the female reproductive tract. Yoga exercises also improve the health and well-being of the digestive tract, nervous system, and all other organ systems.
The yoga exercises included in this chapter address many specific menopause related symptoms and issues, such as bone strength, cardiovascular and breast health, of concern to all women past midlife. You may want to begin by trying all the stretches, then practicing on a regular basis those exercises that bring you the most symptom relief and general health benefits. If you prefer, begin with the exercises that offer relief for the specific symptoms of greatest concern.

General Techniques for Yoga

When doing yoga exercises, it is important that you focus and concentrate on the positions. First, let your mind visualize how the exercise is to look, and then follow with the correct body placement in the pose. The exercises are done through slow, controlled stretching movements. This slowness allows you to have greater control over your body movements. You minimize the possibility of injury and maximize the benefit to the particular area of the body where your attention is being focused. Pay close attention to the initial instructions. Look at the placement of the body in the photographs. This is very important, for if the pose is practiced properly, you are much more likely to have relief from your symptoms.

In summary, as you begin these exercises:

• Visualize the pose in your mind, then follow with proper placement of the body.
• Move slowly through the pose. This will help promote flexibility of the muscles and prevent injury.
• Follow the breathing instructions provided in the exercise. Most important, do not hold your breath. Allow your breath to flow in and out easily and effortlessly.

Practicing yoga stretches regularly in a slow, unhurried fashion will gradually loosen your muscles, ligaments and joints. You may be surprised at how supple you can become over time. If you experience any pain or discomfort, you have probably overreached your current ability and should immediately reduce the amount of the stretching until you can proceed without discomfort. Be careful, as muscular injuries take time to heal. If you do strain a muscle, immediately apply ice to the injured area for ten minutes. Use the ice pack two to three times a day for several days. If the pain persists, see your doctor. If you wish more background and information on yoga, refer to the books listed in the bibliography at the end of this book.

Stretch 1: The Locust

This exercise energizes the entire female reproductive tract, thyroid, liver, intestines and kidneys. It is helpful for premenopausal women with dysfunctional bleeding, as well as women with menopausal symptoms such as hot flashes, because it improves circulation and oxygenation to the pelvic region, thereby promoting healthier ovarian function. This exercise also strengthens the lower back, abdomen, buttocks, and legs, and prevents lower back pain and cramps.

• Lie face down on the floor. Make fists with both your hands and place them under your hips. This prevents compression of the lumbar spine while doing the exercise.

 • Straighten your body and raise your right leg with an upward thrust as high as you can, keeping your hips on your fists. Hold for 5 to 20 seconds if possible.

 • Lower the leg and slowly return to your original position. Repeat on the left side. Remember to keep your hips resting on your fists. Repeat 10 times.

• Repeat 10 times with both legs together.

Stretch 2: The Pump

This exercise improves blood circulation through the pelvis, thereby promoting healthier ovarian function. It helps relieve menopausal symptoms such as hot flashes and controls excessive bleeding in premenopausal women. The exercise helps calm anxiety and also strengthens the back and abdominal muscles.

• Lie down and press the small of your back into the floor. This permits you to use your abdominal muscles without straining your lower back.

• Raise your right leg slowly while breathing in. Keep your back flat on the floor and let the rest of your body remain relaxed. Move your leg very slowly; imagine your leg being pulled up smoothly by a spring. Do not move your leg in a jerky manner. Hold for a few breaths. Lower your leg and breathe out.

• Repeat the same exercise on your left side. Then alternate legs, repeating the exercise 5 to 10 times.

Stretch 3: Wide Angle Pose

This exercise opens the entire pelvic region and energizes the female reproductive tract, improving ovarian function as well as normalizing excessive or irregular menstrual flow; diminution of menopausal symptoms may also occur. It is helpful for varicose veins and improves circulation in the legs.

• Lie on your back with your legs against the wall and extended out in a V or an arc, and your arms extended to the side.

• Hips should be as close to the wall as possible, buttocks on the floor. Legs should be spread apart as far as they can and still remain comfortable. Breathing easily, hold for 1 minute, allowing the inner thighs to relax.

• Bring legs together and hold for 1 minute.

Stretch 4: Spinal Flex

This exercise energizes and rejuvenates the female reproductive tract and tones the abdominal organs (pancreas, liver and adrenals). It emphasizes freer pelvic movement with controlled breathing.

• Lie on your back with your knees bent and your feet on the floor close to your buttocks.

• Exhale and press the lower back into the floor, raising the buttocks slightly.
• Arch your back slightly.

• Inhale and lift your lower back off the floor. This stretches the region from the sternum to the pelvis.

• Repeat this exercise 10 times. Always lift your navel up on the in breath. Always elongate your spine and press the lower back down on the outbreath.

Stretch 5: Pelvic Arch

This is an excellent exercise for stretching the abdominal and pelvic muscles. Menopause related vaginal and bladder symptoms are reduced by promoting better circulation and relaxation in the pelvic region. It is also helpful in reducing pelvic congestion.

• Lie on your back with your knees bent. Spread your feet apart, flat on the floor.

• Place your hands around your ankles, holding them firmly.

• As you inhale, arch your pelvis up and hold for a few seconds. As you exhale, relax and lower your pelvis several times.

• Repeat this exercise several times.

Stretch 6: The Bow

This exercise helps relieve menopause-related fatigue and lack of vitality, elevating your mood and improving stamina. The exercise also stretches the entire spine and helps relieve lower back pain and cramps. It stretches the abdominal muscles and strengthens the back, hips and thighs. It also stimulates the digestive organs and endocrine glands.

• Lie face down on the floor, arms at your sides.

• Slowly bend your legs at the knees and bring your feet up toward your buttocks.

• Reach back with your arms and carefully take hold of first one foot and then the other. Flex your feet to make grasping them easier.

• Inhale and raise your trunk from the floor as far as possible and lift your head. Bring your knees as close together as possible.

• Squeeze the buttocks while raising them off the floor. Imagine your body looking like a gently curved bow. Hold for 10 to 15 seconds.

• Slowly release the posture. Allow your chin to touch the floor and finally release your feet and return them slowly to the floor. Return to your original position. Repeat 5 times.

Stretch 7: Child's Pose

Excellent for calming anxiety and stress due to emotional causes, this exercise will also relieve menopause related anxiety and irritability. The exercise gently stretches the lower back and is one of the most effective exercises for relieving menstrual cramps and low back pain.

• Sit on your heels. Bring your forehead to the floor, stretching the spine as far over your head as possible.

• Close your eyes.

• Hold for as long as comfortable.

Stretch 8: The Sponge

This exercise relieves anxiety and stress due to emotional causes or menopause related anxiety and tension. It relieves menstrual cramps and low back pain as well as reducing eye tension and swelling in the face.

• Lie on your back with a rolled towel placed under your knees. Your arms should be at your sides, palms up.

• Close your eyes and relax your whole body. Inhale slowly, breathing from the diaphragm. As you inhale, visualize the energy in the air around you being dawn in through your entire body. Imagine your body is porous and open like a sponge, drawing in this energy and revitalizing every cell of your body.

• Exhale slowly and deeply, allowing all tension to drain from your body.

Stretch 9: Dollar Pose

This pose reduces anxiety and nervous tension and will help eliminate tension headaches and insomnia. It improves flexibility of the spine, reducing stiffness and back pain.

• Lie on your back with your legs bent and your feet together. Place your hands on the sides of both ankles to keep your legs together.

• As you inhale, raise your legs up over your head. Make sure that the posture is comfortable by adjusting the angle of your legs. To do this, bend your knees to apply pressure between the shoulder blades.

• Hold this posture for one minute, breathing slowly and deeply.

• Return to the original position, lying flat on your back with your eyes closed. Relax in this position for several minutes.

Stretch 10: Tree

If your goal is to strengthen bone mass by increasing weight bearing on the legs, hips and spine, this exercise will help you accomplish increasing bone mass. It also improves balance and posture.

• Standing erect, focus your eyes on a stationary point. Place one foot against the opposite thigh, so that one leg is bearing your weight.

• Slowly raise your arms over your head. Hold for a count of 5.

Reverse sides.
Repeat 3 times.
Note: You may place one hand on the wall for support if needed.

Stretch 11: Chest Expander

This exercise increases circulation to the upper half of the body, energizing and stimulating the body. It also loosens and stretches tense muscles in the upper body, especially the shoulder and back, and expands the lungs.

• Stand easily. Arms should be at your sides; feet are hip distance apart.
• Extend your arms forward until your palms touch.
• Bring your arms slowly and gracefully back until you can clasp them behind your back.
• Exhale, then straighten your clasped hands and arms as far as you can without discomfort. Remember to stand upright; body should not bend forward. Breathe deeply into chest.

• Inhale deeply and bend backward from the waist. Keep your hands clasped and your arms held high.
• Drop your head backward a few inches and look upward as you relax your shoulders and the back of your neck.

• Hold this position for a few seconds.
• As you hold your breath, bend forward at the waist, bringing your clasped hands and arms up over your back.

• Relax your neck muscles and keep your knees straight.
• Hold for a few seconds.
• Exhale as you return to the upright position. Unclasp your hands and allow your arms to rest easily at your sides.
• Repeat entire sequence 3 times.

Choosing the Right Yoga Technique

From among the many specific yoga poses in this chapter, you can choose the best exercises to provide relief for your personal menopausal symptoms by using the accompanying chart. Try all the poses that pertain to your specific symptoms to see which ones bring you the most relief and practice those poses on a regular basis along with your exercise program. The combination of yoga stretches plus a good aerobic and strength-building program should help relieve and delay menopause-related symptoms and improve your general state of health.
Susan M. Lark M.D.

The Meaning of PRANAYAMA

The meaning of Pranayama : ‘Pranayama’ literally means ‘to expand Prana’ (vital force). In the 49th Sutra of Sadhanapada of Patanjala Yogasutra, the great Rishi Patanjali has defined Pranayama as a process in which respiration is interrupted and Prana, that is, the vital force is controlled and regulated. According to some, Prana means air. But this is a wrong and misleading interpretation. Prana means something more than air. Parana, in fact, is the vital power which is the force motivating every element of the earth and which is the origin of the force of thought. There is a deep affinity between Prana and mental force, between mental force and intellect, between intellect and soul, and between soul and God. Thus, the purpose of Pranayama is to inspire, motivate, regulate and balance the vital force (Prana) pervading in the body. This is the reason why Pranayama is considered one of the efficacious means of attaining Yoga.

The importance of Pranayama : Much importance has been attached to Pranayama in Yogashastras. According to Vyasabhashya, there is no ‘tapa’ (penance), greater than Pranayama. It cleanses the body and knowledge is manifested. Manu says, ‘Just as gold and other metals melted in fire become pure so also the sense organs of the body get rid of impurities by Pranayama’. Pranayama is the fourth and very important stage of Ashtanga Yoga shown by Patanjalli. Yoga without Pranayama is not Yoga at all. That is why Pranayama is called the soul of Yoga. Bathing is necessary for purifying the body. Similarly, Pranayama is essential for purifying the mind.

Advantages :

(1) Pranayama keeps the body fit and healthy. It reduces excessive fat.

(2) One can live a long life through Pranayama. Pranayama improves the power of memory and eliminates mental disorders.

(3) Pranayama tones up the stomach, the liver, the bladder, the small and the large intestines and the digestive system.

(4) Pranayama purifies tubular channels and removes sluggishness from the body.

(5) Pranayama kindles gastric fire, the body becomes healthy and the inner voice begins to be heard.

(6) The constant practice of Pranayama strengthens the nervous system. The mind becomes calm and capable of concentration.

(7) The constant practice of Pranayama rouses spiritual power. It gives spiritual joy, spiritual light and mental peace.

Hints : For the effective and proper study of Pranayama, an aspirant should strictly follow the following hint :

(1) Pranayama should be practiced in a clean, airy place. It should be practiced in complete solitude.

(2) The best time for practice is the early morning. If this time is unsuitable, one may practice it in the evening.

(3) Pranayama is best done sitting on the floor. The postures suitable are Padmasana or Siddhasana. If one experiences difficulty in sitting in these postures for a longer time, one can select any convenient posture to sit steadily in an erect posture.

(4) The tubular channels should be cleansed before practicing Pranayama. For this, first practice asanas.

(5) Pranayama should be performed at a chosen time regularly on an empty stomach. A small cup of milk, if taken at the interval of ten minutes, will serve as a good tonic.

(6) Do not practice Pranayama if you feel exhausted. The aspirant should feel fresh and active after the practice of Pranayama.

(7) Do not take bath immediately after the practice of Pranayama. Rest for half an hour before taking bath.

(8) According to Patanjali, one should inhale and exhale slowly and rhythmically during the practice of Pranayama. Rhythmic and slow breathing makes the mind steady and calm.

(9) A beginner of Pranayama should practice inhaling and exhaling only for a few days. The ratio of inhaling (puraka) and exhaling (rechaka) should respectively be 1 : 2. This means that the time spent in exhaling should be twice the time spent in inhaling.

(10) The time for retention of the breath (kumbhaka) should be increased gradually. In the first week, it should be for seconds only ; in the second, it should be for eight seconds and in the third, it should be for twelve seconds. In this way, one can gradually increase the time of retention of breath to one’s utmost capacity.

(11) While inhaling, retaining the breath and exhaling, one must not experience any feeling of suffocation or strenuous effort.

(12) Maintain the ratio of 1: 4 : 2 for inhaling, retention of breath and exhaling respectively. Inhale till you speak one Omkara. Retain the breath till you finish four Omkars and exhale with two Omkaras. The following week the ratio should be 2 : 8 : 4, in the third week it should be 3 : 12 : 6 and so on. The limit is 16 : 64 : 32. Make the use of the fingers of the left hand for counting ‘Om’. After some practice, counting becomes unnecessary. Habit will, of its own accord, maintain the proper ratio of puraka, kumbhaka and rechaka i.e., inhaling, retention of breath and exhaling.

(13) Do not get disturbed if a few mistakes are committed in the early stage. Do not give up the practice. How to maintain the ratio of Puraka, Kumbhaka and rechaka will be learnt automatically. Common sense, intuition and the spiritual voice will guide one to the path of accomplishment.

(14) Surya Bhedana and Ujjayi should be practiced in winter only. Sitakari and shitali should be practissed in summer only. Bhastrika may be practiced round the year.

Important guidelines regarding Pranayama : It is necessary for an aspirant to understand and grasp certain important items related to Pranayama. These important items are as follows :

(1) The technique of Pranayama

(2) Puaka (Inhaling), Kumbhaka (Retention of the breath) and Rechaka (Exhaling)

(3) Nadis – the ida, the Pingala and Sushumna

(4) Mula Bandha, Jalandhar Bandha and Uddiyana Bandha

(5) Nadishuddhi

(6) Kapalabhati

A brief explanation of these important aspects of Pranayama has been given below :

(1)The technique of Pranayama :

The left and right nostrils are to be closed for the practice of Pranayama. This is done mostly with the right hand. The right thumb is used to close the right nostril and the third and the fourth fingers are used to close the right nostril and the third and the fourth fingers are used to close the left nostril. When the holding of the nostrils is not required, keep the hands on the knees. For practicing Pranayama, try to attain the posture of Padmasana, Siddhasana, Swastikasana and Sukhasana.

(2) Puraka, Kumbhaka and Rechaka

The meanings of these three important components of Pranayama are as are given below :
Puraka means to inhale.
Kumbhaka means to retain the breath.
Rechaka means to exhale.

Antarika Kumbhaka means retention following inhalation. Bahya Kumbhaka means restraint after exhalation. If Kumbhaka is taken with Rechaka and Puraka, it is known as ‘Sahita Kumbhaka’, if it is taken without Rechaka and Puraka, it is known as ‘Kevala Kumbhaka’. One should practice Sahita Kumbhaka until Kevala Kumbhaka is accomplished.

(3)Ida, Pingala and Sushumna : Energy or lifeforce flows through these three Nadis (tubular channels). Their deities are the Moon, the sun and the Fire respectively. The Ida starts from the left nostril, the Pingala from the right nostril and the Sushumna where both the nostrils meet. Hence the Sushumna is considered to be the ‘central channel’ (Madhya Nandi). The Ida (left) and the Pingala (right) change their sound hourly.

The Ida is also called the nadi of the Moon. It is cool and has an element of ‘Tamas’. It regulates human thoughts.

The Pingala is also called the nadi of the sun. it is warm and has an element of ‘Rajas’. It regulates energy or lifeforce in human body.

The Sushumna is also called the Brahmanadi. Of all nadis, the Sushumna is the most important. In some books, it has been named as ‘Saraswati’ or ‘Shanti’ nadi. This nadi is heither warm nor cool but it is moderate. This nadi imparts wisdom and knowledge. It helps an aspirant in his spiritual progress.
From the physical point of view, the co-ordination of these three nadis gives health, strength, mental peace and long life.

(4) Moola Bandha, Jalandhara Bandha and Uddiyana Bandha : These three ‘Bandhas’ are chiefly performed during the practice of Pranayama. The techniques and the advantages of these three Bandhas have been given below :

MOOLA BANDHA:

Technique : Press the lower abdominal muscle with the right heel and place the left heel at the root of the genitals. Contract the anal sphincter muscle upwards to the spine and feel the sensation that ‘apanavayu’ is drawn up. The exercise can be done replacing the left leg for the right one.

Advantages :

(1)   This ‘Bandha’ enables the aspirant to accomplish accuracy in Pranayama.

(2)   The practice of this Bandha helps to maintain celibacy.

(3)   It kindles gastric fire, eliminates constipation and nourishes virility.

(4)   It awakens the Kundalini.

(5)   The aspirant of this Bandha enjoys youth for a very long time.

JALANDHARA BANDHA:

Technique : Assume the sitting posture. Contract the neck and the throat (glottis) and bring the head low. Press the chin firmly against the chest.

Jalandhar Bhandha is practiced at the end of inhalation and in the beginning of retention of breath. At the end of Puraka or inhalation, it becomes ‘Antarika Kumbhaka’ and at the end of exhalation, it becomes ‘Bahya Kumbhaka’. A beginner should first achieve proficiency in Pranayama before practicing this ‘Bandha’.

Advantages :

(1)   Prana (Energy) begins to flow in its proper channel by the practice of this ‘Bandha’.

(2)   This Bandha sublimates Kundalini Shakti.

(3)   This Bandha closes the Ida and the Pingala ‘nadis’.

Everything About Pilates Exercise

Most physical therapy centers have arrangements for Pilates exercises. Even chiropractors recommend pilates exercise ball for getting rid of pain and other disorders of the back and many claim having benefited as a result. Let’s understand how Pilates mat exercises help to overcome pain in the back.

You should understand that primary cause of back pain lays in the structural imbalances of the body and Pilates reformer exercises effectively deal with that. The state of health of the back is affected by factors like improper posture, pelvic instability and general lack of awareness of your own body. These are the issues that Pilates exercise mat help overcome and improve the state of back.

Pilates Helps Correct Posture

Pilates concentrate on the alignment of different parts of human body. When we say alignment, we are referring to good posture. Good posture is a way of life decided by the body’s capacity to align its parts effectively as per the ever changing requirements. Improper alignment causes uneven strain on the skeleton, especially the spine. Undertaking of beginner pilates exercises, keeping alignment in focus, help to make uniform use of muscle and development, and facilitate body movement, the natural way.

For instance, one of the most common improper postures that people tend to have is to either tuck or tilt the pelvis. Both position cause weakness on one side of the body and more than usual pressure on the other, thus denying the spine the support of its natural curves, and that sets in a chain reaction of aches and pains starting from the spine that may go all the way up to the neck. Doing Pilates helps to have an improved awareness of proper positioning of the spine and pelvis, and builds inner strength required for supporting the natural curves of the spine. This is referred to as a neutral spine and it has helped many people to bring their backs to better state of health.

Pilates Develops Core Strength

Good posture, not just confined to one’s appearance, demands core strength for keeping the different parts aligned. Having core strength implies that all the muscles of the trunk of your body remain sturdy, supple, and work in harmony to support and keep the spine steady.

Core strength goes beyond the big surface muscles that we often tend to include like those of the trunk of the body, the rectus abdominis that controls the tilt of the pelvis and curvature of the lower spine, the infamous 6-pack abs muscle or the striking big muscles of the back, like the lattisimus dorsi, the broadest muscle of the back, popularly called “the lats.” The core muscles also include the muscles below the surface musculature.

Whereas most forms of exercise focus on strengthening the big surface muscles, Pilates so trains the body that all of the core muscles work in unison to support and stabilize the back. Developing core strength necessarily involves training the body in such a manner that it understands when to release and activate its core muscles.

Some of these not so obvious but very important core muscles include the muscles of the pelvic floor; the psoas, which play an immensely important role in keeping us upright or while bending our hips; the transversospinalis- a group of small muscles on either side of the back, the combined action of which causes rotation and extension of the vertebral column; and the transverse and oblique abdominal muscles. The diaphragm, our principal breathing muscle, is right in the middle of the core. All of these muscles play crucial roles in supporting the spine and maintaining its stability.

Pilates Promotes Flexibility

A healthy spine is capable of curving forward and backward, twisting, and moving from side to side. With developed core strength the back muscles get trained to work in harmony with the abdominal muscles and thus provide defensive support to the spine enabling it to have an increased range of motion. Pilates exercises can easily be modified, allowing us to develop spinal flexibility at our own tempo. This feature of Pilates makes it easy for people with back pain to work with.

Pilates Increases Body Awareness

Irrespective of its being caused as a consequence of some physical injury, or as is usually the case, the result of improper posture while standing or moving, back pain is a clear signal that demands us to be more attentive to the ways we handle our bodies.
And, The Pilates is a full attention exercise. You can’t do Pilates unless you become exceedingly aware of your alignment and the power you bring to movement.

Practicing this kind of awareness is of great help to people with back pain because Pilates while helping improved physical functioning, also increases awareness, and goes beyond the physical and mental holding patterns that back pain may cause. As a result, there is enough room in one’s whole being for a positive change.

4 Types of Exercises for COPD

These four types of exercises can help you if you have COPD. How much you focus on each type of exercise may depend upon the COPD exercise program your health care providers suggests for you. Before starting these programs speak with your health care provider.

Stretching exercises lengthen your muscles, increasing your flexibility. Stretching can also help prepare your muscles for other types of exercise, decreasing your chance of injury.

Aerobic exercises use large muscle groups to move at a steady, rhythmic pace. This type of exercise works your heart and lungs, improving their endurance by working your respiratory muscles. This helps your body use oxygen more efficiently and, with time, can improve your breathing. Walking and using a stationary bike are two good choices of aerobic exercise if you have COPD.

Strengthening exercises involve tightening muscles repeatedly to the point of fatigue. When you do this for the upper body, it can help increase the strength of your breathing muscles.

Breathing exercises for COPD help you strengthen breathing muscles, get more oxygen, and breathe with less effort. Here are two examples of breathing exercises you can begin doing for five to 10 minutes, three to four times a day. Read More..

6 Weight Loss & Diet Tips

There are six basic principles that allow long-term positive change to occur. Each plays an integral role in achieving health and fitness success:

1. Understand how addictions can negatively impact your lifestyle choices. There are many forms of addiction that go unrecognized or fly under the radar of conventional thinking, negatively impacting our health. In our stressed-out society, we search for escape from the harsh realities of life. We smoke, drink alcohol, take drugs and overeat. The number one reason people give for not exercising is time, yet the average American watches more than 4 hours of television every day. All of these activities make us fat, lazy and out of shape. They prevent us from obtaining optimal health.

2. Reduce toxic exposure and stress. The definition of toxic is poison. Sadly, we are surrounded by poisons that damage our health and put our lives at risk. We have been conditioned to believe that small amounts of toxic exposure are safe, but they are not. There are thousands of untested chemical combinations injected into our food and water supply, and there are deadly chemical compounds in our personal hygiene and cleaning products. Stress is the number one toxin, contributing to as much as 80 percent of all disease. Educate yourself about the deadly toxins or watch your health slowly and quietly deteriorate.

3. Create a mindset for change with no time limits. The starting block for any long-term success is changing the way you think about your body and your health. Changing your mindset means that you have made the unequivocal decision that you will improve your health, which may include weight loss and ultimately weight management, no matter what it takes. Your determination must be strong and cannot waiver. Obviously, this cannot be achieved with a six-week diet or any other type of short-term solution. Until you change your mindset, all of the decisions you make regarding your health or weight challenges will be flawed. Your new mindset must focus on how your actions and attitudes will help you achieve your goals for the rest of your life. If you do not have a weight problem or if you do not feel that weight loss is important to improve your health, your new long-term mindset is no less important. The end result of implementing a new, long-term mindset while applying the principles outlined here will naturally result in weight reduction and, more important, improved health.

4. Provide proper nutrition to feed your body and your brain. Did you ever try to fill the gas tank in your car with diesel fuel? If you have, you would have found yourself stuck on the side of the road watching your car smoke and sputter because you fed it fuel that was not designed for you car's optimal performance. Everything we eat and drink affects us on a cellular level. Food is the fuel for the body and brain. The type of fuel you choose to consume will determine how your body operates. Most of our food choices are made with our taste buds, driven by the desire to obtain pleasure with little thought about the consequences of our actions. There are many small but still palatable changes you can make to your eating habits that can have a big impact on your health.

5. Engage in physical activity in the form of consistent exercise. It takes a deficit or surplus of 3,500 calories to lose or gain a single pound of body fat. Everyone burns a certain number of calories just by being alive. This is called your resting metabolic rate (RMR). After you account for your RMR, a caloric surplus (weight gain) or deficit (weight loss) is a simple mater of calories consumed through eating and drinking versus calories expended through physical activity. It is a proven fact that even small amounts of activity can dramatically improve your health.

6. Adjust your lifestyle with habits and routines that will enhance your life. Human beings are creatures of habit, and we follow the same patterns and routines every day. Think about what you do every morning when you wake up and every night before you go to bed. It is human nature to fly on autopilot, constantly repeating our actions without thinking about them. You will never be successful achieving your health and fitness goals with fads or quick-fix solutions. Lasting results can only be obtained with lifestyle changes that you can stick with for the rest of your life.

Benefits of Fitness and Exercise

Regular exercise can help individuals of all age groups, providing seemingly endless benefits. Examples of these benefits include improvements in conditions such as osteoarthritis, blood pressure, diabetes, lipid profile, memory and osteoporosis

With regular exercise, individuals can also expect an increased life span, as early mortality and age-related morbidity rates decrease when individuals choose to engage in active lifestyles. While exercise and fitness can stimulate benefits, it is estimated that nearly 75 percent of elderly Americans do not engage in sufficient amounts of activity in order to receive the intended benefits.

In order to engage in a beneficial fitness program, elderly individuals should strive to maintain a specific routine that includes three specific components:

• Aerobic exercise
• Strength training
• Balance and flexibility

Aerobic Exercise

Aerobic exercise includes activities such as walking at a brisk pace, jogging, swimming, biking and elliptical exercises.

To engage in these activities, seniors can utilize machines and classes at a local gym or wellness center. Also, for individuals who may suffer from specific areas of joint and / or muscle pain, many facilities offer water aerobics classes. These classes teach minimal-impact movements to provide each individual with specific health benefits and decreased risks of pain and injury. To experience benefits, people should strive to engage in aerobic activities approximately three to five days a week.

Strength Training

To improve posture, bone strength, and stamina, strength training should be implemented into everyone’s exercise regimen. Strength training can be achieved by lifting weights and/or working with resistance bands and machines. Strive for weights that allow you to feel challenged, but that also allow for a full range of motion, as this will help build muscle and strength safely and effectively.

Balance and Flexibility

The focus on balance and flexibility will help individuals to gain core strength with reduced pain and injury. Individuals can engage in these activities both before and after a workout, as research shows that stretching helps boost flexibility as it simultaneously helps prevent specific exercise-related injuries. For guided help in this area of focus, individuals can also participate in a Yoga or Pilates class. Yoga focuses on teaching movements that incorporate fluid balance and core strength. Similar to Yoga, Pilates also focuses on balance, core strength, and flexibility; however, Pilates also utilizes additional tools and items for added physical support and challenge. These classes tend to be widely available at most local fitness facilities, and are also available at many community school areas, such as community colleges.

Make fitness a life choice, no matter what age you are.

Hatha Yoga Features It Can Be Beneficial For Your Health

How to get a physically healthy body?

This is the question which comes in all most all of our minds.

The best option is yoga.

It is one of the most popular alternative medical treatments which are growing rapidly around the world.

Yoga is most commonly known as a simple physical therapy treatment.

Hatha yoga is the only one yoga that exists in the today’s world. Originally yoga is considered as a spiritual treatment for your mind and soul.

To prepare your body for its spiritual journey, hatha yoga is very helpful. This can be achieved by doing physical and breathing exercises along with asceticism. Hatha yoga requires more physical exercise than any other types of yoga.

Main factors for hatha yoga:

Concentration on your breathing and your posture is the main factor of hatha yoga. This type of concentration can be more difficult than that you think. Observe what this type of concentration will do after trying this by yourself. Definitely you will want to continue with this type of yoga.

The main reason of practicing a great posture is to practice great meditation. You have to find a position in which you can sit for longer periods of time. You won’t succeed until you will be comfortable in your meditation and yoga postures. The more you practice to acquire postures and positions, the better meditative state you can achieve. You can easily learn hatha yoga if you are open minded and want to learn.

Anyone can practice hatha yoga. It begins with the basics of yoga and teaches you the inner workings of meditation and how you should begin. Once you acquire your own position and posture of meditation comfort, now its time to practice breathing patterns.

If you are able to master your own breathing patterns, then mastering your mind is not difficult for you to reach. It requires many steps to reach different levels of yoga and meditation. Anyone can easily do it with good practice and concentration.

If you are starting yoga for the first time, it is better to begin with hatha yoga. For the successful completion of your career you must begin with proper steps and then learn in the right order. If you only practice superficial methods of yoga, you won’t get the desired results from this technique of holistic meditation.

Benefits of hatha yoga:

Hatha yoga is mainly used for physical exercise. If you do it properly it can heal you in the most holistic way possible. It promotes mind and soul healing.

Hatha yoga helps to cure the problems such as constipation, asthma, back pain, hyper tension, anemia, headache, accumulation of fat, nervousness, diabetes, memory loss, arthritis, and gastric problems.

The only way you can get benefit is, when you practice the other side of yoga and meditation. When you are practicing hatha yoga you should be aware of everything going on within you. By paying attention you will instantly observe all the changes that are going on within you.

VATAYANASANA

In this asana, the body remain in half standing position with the support of the heel of one leg and the knee of the second leg. The body assumes the pose worshipping God.

Technique : Stand erect. Hold the left leg and place the heel on the thigh or at the root of the genitals. Let the left knee slowly touch the ground. Keep the position of the arms as shown in the figure (positions 1). Then as in Garudasana entwine the hands and assume ‘Namaskara-Mudra’ as shown in the figure (positions 2 and 3). Look straight. In hale slowly. Take the position in which the knee of the bent leg touches the right heel. Then slowly come to standing position and repeat the exercise with the second leg.

Advantages :
(1) This asana strengthens the legs. It removes the pain in the ankles and the knee-joints.
(2) This asana can be practiced for praying to God.