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Yoga

Practice Yoga & Sleep Well

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Nothing can make you more refreshed and energised for a long day than a night of sound sleep. Whether you are a corporate professional, a student or a housewife, all of us experience some form of stress in our day to day lives. There is no end to the number of worries and the anxiety that can plague one’s happiness; especially when we go to sleep. For some of us, depending on our lifestyle, this may be the only time that we get in the whole day, to relax our body and mind. This however, becomes difficult when you try too hard to relax. It only makes your body tenser.

There are numerous benefits of a night of good, sound sleep. It is when you sleep that your body repairs the damaged cells in it. It also helps increase your concentration and retention power because your mind is relaxed. When you do not get this dose of sleep, you feel tired, drained out and unable to concentrate on work at hand. Worse, if this continues, it leads to disorders like insomnia and sometimes people even start hallucinating.

While there are drugs and chemicals to superficially cure you of such disorders and make you sleep, nothing can replace the benefits of a natural remedy. Yoga is such an experimental science. Through yoga, you learn to experiment and understand your own body. It automatically tells you what is good for your body and what is not, what relaxes your body and what does not. The external environment around you will then no longer matter, because you know that you can calm your body down no matter where you are and give it the relaxation it needs. You will not need to depend on anything else to get that night’s sleep.

Shavasana is a relatively common relaxation yogasana but its benefits are innumerous. It relaxes your entire being. This asana should be practiced before sleep as it will take away all your physical and mental fatigue and make you aware of your own body. Ujjayi Pranayama when done in Shavasana helps in inducing sleep. It is a tranquilising  pranayama and a perfect cure for insomnia. It has an enormous soothing effect on the nervous system and calms down your nerves. Matsya Kridasana is another relaxation asana that can be practiced before going to sleep. It is especially helpful in calming down. Source

Source: Yoga.am Dec 13.’09

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Yoga

Yoga to Beat Everyday Pressure

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Yoga can relax your mind and body, ease stiff joints and muscles and make you feel good. It can also tone up your body and help you look great.

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Yoga trainer Yogesh Chavan prescribes the following asanas to handle everyday pressures on the body

Jalandhar Shuddhi Kriya
Under pressure, lactic acid accumulates around our neck. Exercising it frees up the nervous system since all the nerves branch out from the base of the neck.

Rotate your neck clock-wise and then anti-clockwise. Sit cross-legged on the floor. Drop the neck forward, chin should touch the chest, roll your face to your left, then drop your head back, roll to the right and come back to the starting position. Repeat in anti-clockwise. Repeat five to six times in each direction.

To relieve tired collar muscles, rest your hands on your thighs and roll your shoulders front to back and then back to front. Repeat five to six times.

Jathar Parivartanasan
The lower back feels the strain if you are on your feet, or sitting in the same posture for too long. Twisting it flexes the spine. Lie on your back and pull your knees up. Drop your knees to the left such that the left knee touches the floor and the right thigh and knee rests on it. Twist your head to your right side and your hands should be near your ears, and your mouth should be as if you’ve just yawned. Hold for a count of seven and then change directions. Repeat three times for each side. Then sit up for a short session of Pranayam

Pressure Point
The energy regeneration point is located on the middle of the inside of the right forearm. Press, roll and pump it with your left thumb to energise it.

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Herbs & Plants

Kanchanara(Bauhinia variegata)

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Botanical Name : Bauhinia variegata
Family : Caesalpiniaceae
Subfamily: Caesalpinioideae
Kingdom: Plantae
Division: Magnoliophyta
Class: Magnoliopsida
Subclass: Rosidae
Order: Fabales
Tribe: Cercideae
Genus: Bauhinia
Species: B. variegata
Parts Used: Bark, root, leaves, flowers, seed, gum
Common names: Orchid tree and Mountain-ebony.

vernacular Name: Sans-kanchanara ,Hind – kancanar ,

Habitat: Bauhinia variegata is native to southeastern Asia, from southern China west to India. It grows  on  Open valleys with good loamy soil at elevations of 150 – 1800 metres

Description:Bauhinia variegata is a species of flowering plant.It is a small to medium-sized  deciduous tree growing to 10-12 m tall, deciduous in the dry season. The leaves are 10-20 cm long and broad, rounded, and bilobed at the base and apex. The flowers are conspicuous, bright pink or white, 8-12 cm diameter, with five petals. The fruit is a pod 15-30 cm long, containing several seeds.
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This is a very popular ornamental tree in subtropical and tropical climates, grown for its scented flowers. In the Neotropics, it can be used to attract hummingbirds – such as Sapphire-spangled Emerald (Amazilia lactea), Glittering-bellied Emerald (Chlorostilbon lucidus), or White-throated Hummingbird (Leucochloris albicollis) – into gardens and parks. On the other hand, in some areas it has become naturalised and invasive.

Cultivation:
Prefers a fertile, moisture-retentive but well-drained soil, requiring a warm sheltered position in full sun. When grown in warm Temperate zones, this species can withstand short periods of temperatures as low as -5°c. In Britain, it is only likely to succeed outdoors in the very mildest parts of the country, and even then would probably require the protection of a south-facing wall. There are some cultivars, developed for their ornamental value. 243034

Propagation: Seeds germinate readily. Orchid tree also can be propagated from cuttings of semiripe wood taken in summer and rooted over bottom heat. Branches can be induced to grow roots if they are layered, either by burying a section in the ground, or scarring a small section and then wrapping it with damp sphagnum moss and enclosing in a plastic bag. The tree sometimes produces suckers which can be dug up and replanted.

Edible Uses:  The young leaves, flowers and fruits are boiled and eaten as a vegetable, or are pickled.

Medicinal  Uses:

Actions

Bark-alterative, tonic

Root-carminative

Flowers-laxative.

Medicinally  it is used in :-
*bleeding hemorrhoids
*cough
*diarrhea
*dysentery
*heartburn
*hematuria
*indigestion
*malaria
*menorrhagia
*skin diseases
*sore throat
*TB
*ulcer
*Worms
As per Ayurveda this plant is useful in haematuria and menorrhagia. Decoction of the roots prevents obesity. Bark preparations used in scrofuluous tumors.

The roots and bark are astringent, acrid, cooling, constipating, depurative, anthelmintic, vulnerary, anti-inflammatory and styptic. They are useful in vitiated conditions of pitta and kapha, diarrhoea, dysentery, skin diseases, leprosy, intestinal worms, tumours, wounds, ulcers, inflammations, scrofula, proctoptosis, hacmorrhoids, haemoptysis, cough, menorrhagia and diabetes.

These are two varieties red and white .The bark of both is tonic astringent

1.  The red flowered variety—the bark is acrid, cooling, laxative, appetising, astringent to bowels in some doses; cures biliousness, “kapha” and” vata “, ulcers, tuberculous glands, leprosy.-

The flowers are acrid, dry, sweet; cooling, astringent, galactagogue; cure diseases of the blood, bronchitis, consumption, vaginal discharges, biliousness, headache, “tridosha”.-

2. Whiteflowered variety:- The bark is acrid, sweet; appetising, cooling, astringent to the bowels; cures biliousness, “ka pha “, leucoderma, anal troubles, tuberculous glands, cough, asthma, diseases of the blood, ulcers, vaginal discharges; anthelmintic; used in strangury, thirst, burning sensation .

The bark is astringent to the bowels, tonic to the liver, cures bilousness, leucoderma, leprosy, dysmenorrhrea, menorrhagia impurities of the blood, tuberculous glands, asthma, wounds and ulcers; used as a gargle in stomatitis.-

The buds are acrid; indigestible; used in piles, cough, eye diseases, liver complaints; astringent to the bowels, styptic in hrematuria and menorrhagia

The juice of the fresh bark with the juice of the flowers of Strobilanthes citrata, 10 tolas of each, is given as an expectorant, and the bark ‘is used with ginger as an internal remedy for scrofula.

The root in decoction is given in dyspepsia and flatulency; the flowers with sugar as a gentle laxative; and the bark, flowers, root triturated in rice water as a cataplasm to promote suppuration.

The dried buds are used in piles and dysentery. They are considered cool and astringent, and are useful in diarrhoea and worms.

Other Uses: A popular ornamental in subtropical and tropical regions. Often seen as a street tree. The bark is a source of tannins. It is used for dyeing. Wood – used for house construction and making household implements.

Disclaimer:The information presented herein is intended for educational purposes only. Individual results may vary, and before using any supplements, it is always advisable to consult with your own health care provider.

Resources:
http://en.wikipedia.org/wiki/Bauhinia_variegata
http://www.tradewindsfruit.com/orchid_tree.htm
http://www.floridata.com/ref/B/bauh_var.cfm
http://holisticonline.biz/Herbal-Med/_Herbs/h159.htm
http://www.aTagsyurvedakalamandiram.com/herbs.htm#kanchanara

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Yoga

Side-Angle Yoga Postures

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Step 1:->

Stand with your legs 4 to 5 feet apart. Turn your left foot out to the side and your right foot in slightly. Anchor each foot firmly to the ground. Keep your right leg straight and bend your left knee, lunging down until your hips are at knee level. Reach your right arm above shoulder level and reach your left arm to the floor in front of your left foot. Scoop your tailbone under your body and rotate your legs outward. Pull in your abs. Hold this position for three to four breaths, looking forward or up to the ceiling.

Step->2

Once your hips have loosened up and you are comfortable with the basic position, try this more challenging variation. Expand and rotate your chest up toward the ceiling as you lower your right arm behind your hips. Reach around with your right hand and try to grasp your left thigh. Without losing the rotation in your upper spine, raise your left arm off the floor, reaching out with your fingertips. Turn your gaze to the ceiling or look forward if doing so feels more comfortable for your neck. Hold this position for three to four breaths, then repeat on the other side.

Practice three sets and take little rest.

This postures boost strength and stability
Much of yoga is about practicing proper alignment and focus, so be precise when performing yoga postures. You should strive to feel centered while developing strength and stability in each pose. Here are two variations of a simple yoga move called the side angle. Stick with the first variation until you feel comfortable, then progress to the second.

Sources :Los Angles Times

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Yoga

Sarvangasana

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Posture : It is considered as the best asana among all the asanas, as it activates most of the important glands and help improve their function. Even old books on Yoga proclaim importance of this asana.

Pre position: Supine Position.
How to do the Asana:

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1. Exhale and inhaling start raising both the legs upward and stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.

2.Exhaling raise the waist and push the legs backward over the head.

3.Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes.

4.Continue normal breathing.

Position: One should concentrate on getting the legs, waist and the back in one straight line and this line making 90 degrees with ground. In this asana the arms up to the elbows are placed on the floor. The body from feet to the shoulders is in straight line, only the chin is placed in the Jugular notch forming a tie which is called ‘Jalandhar Bandha’. Because of this ‘Bandha’ jaws can’t be opened.


Releasing
:

1.Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position.

2.Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana.

3.Exhaling, bring legs back to the normal position without jerk or speed.

Duration : This asana is difficult in the beginning especially for women with heavy hips and men with big belly’s. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.
Benefits:

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart.
The ‘Jalandhar Bandha’ pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down) in this posture.
This asana controls and cures the diseases related to genital organs, constipation.
It also helps cure varicose veins and haemorrhoids.
Precaution : People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should not do this asana without expert guidance.
Do & Don’t Do
– Keep the legs straight in knees with toes pointing to the sky.
– Raise the entire back & buttocks off the ground.
– Legs, hips and back are in one straight line.
– Hands, upper arm & elbows on the ground while supporting the back behind chest.
– Shoulders resting on the ground.
– Head straight and eye sight fixed on the raised toes.
– The chin resting in the sternal notch. (In Chin lock position)
Don’t  do
– Do not bend the legs in knees.
– Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position.
– Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. One should practice Matsyasana.

Source: http://www.yogapoint.com

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