Benefits of Yoga

At the physical level

yoga and its cleansing practices have proven to be extremely effective for various disorders. To get a sampling of how yoga benefits health disorders.
More importantly, yoga is extremely effective in:

Increasing Flexibility – yoga has positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.

Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body.
Surprisingly it has been found that the body which may have been quite rigid starts experiencing a remarkable flexibility in even those parts which have not been consciously work upon. Why? It is here that the remarkable research behind yoga positions proves its mettle. Seemingly unrelated “non strenuous” yoga positions act upon certain parts of the body in an interrelated manner. When done together, they work in harmony to create a situation where flexibility is attained relatively easily.
Massaging of ALL Organs of the Body – Yoga is perhaps the only form of activity which massages all the internal glands and organs of the body in a thorough manner, including those – such as the prostate - that hardly get externally stimulated during our entire lifetime. Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection. This in turn enables the person to take pre-emptive corrective action

Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Excellent toning of the muscles – Muscles that have become flaccid, weak or slothy are stimulated repeatedly to shed excess flab and flaccidity.

Harness the power of yoga and gain the 3-fold Advantage of Fitness + Freedom from Stress + Happiness...

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International Yoga festival

The annual International Yoga Festival is organized jointly by the Uttarakhand Tourism and Parmarth Niketan Ashram in Rishikesh, India.

The Festival will take place from Saturday February 28th to Sunday March 8'th, 2009.

For the last two years over 400 people from 30 countires travelled to Rishikesh, India to experience one of world's largest Yoga events.

During the one week Festival, you will have the opportunity to participate in over 60 hours of Yoga classes from world-class Yoga teachers practising mutliple styles of Yoga including Kundalini Yoga, Power Vinyasa Yoga, Iyengar Yoga and Kriya Yoga.

Please review the Presenters and Festival Program sections for further information.

The participants will also be blessed with the presence, satsang and divine words of revered saints and spiritual masters from within India, including H.H. Sri Shankaracharya Swami Divyanand Teerthji, H.H. Swami Chidanand Saraswatiji and H.H. Swami Veda Bharatiji.

Yoga is not merely for our bodies, but rather Yoga is for our bodies, minds, hearts and souls. Yoga literally means "Union" - union of breath with the body, of the mind with the muscles, and most importantly of the self with the divine. Yoga is not a religon. It does not require you to believe in a certain God or chant certain mantras.

Yoga is an ancient science which leads to health in the body, peace in the mind, joy in the heart, and liberation of the soul.

The International Yoga Festvial explores the eight limbs of Yoga and how they apply to our lives whether we consider ourselves Yoga students or not.

Please join us as we breathe in the sights and wonders of India and meet one another on this path of discovery and awakening.

yoga4orgasms

Sex is an integral part of life. An individual can lead a happy and contented life only if his or her sex-life is satisfactory. Majority of the human population thrive to have a better and improved performance.
In this regard, yoga proves to be the most potent weapon. Our Yoga Routine for Better Sex has such great healing powers that people who are physiologically weak and to some extent or fully impotent may get back potency as they regain their physical health through Yoga. It focuses, stretches and strengthens your sexual core muscles, located deep inside your pelvis and connected to your sexual organs.
Real vajroli is not only about retaining semen during ejaculation, though this is what gets all the press coverage. With inner silence and ecstatic conductivity (kundalini) coming up in the nervous system, there is a constant release of semen at the root, and constant absorption up into the bladder, and beyond. Then inner lovemaking never stops. The bladder has a higher function, which is processing the energy upward into the higher neuro-biology. Spiritual biology happens in the GI tract also, and is very noticeable once kundalini is moving significantly -- a mixing of air, food, and sexual essences. It can be traced from the GI tract up into the head, and back down into the GI tract again in the form of nectar.Yes, I have vajroli of that natural ongoing variety, and also to a large degree during ejaculation, though I still use some blocking to aid it when necessary. The main thing is that the flow of sexual energy is being drawn up constantly, 24/7, and this is best stimulated by long term daily practice of the full range of advanced yoga practices.
Just as we continue to evacuate the bowels even as the spiritual biology is actively going on in the GI tract, so too do we continue to urinate even as the spiritual biology is going on in the bladder. Once the higher spiritual biology is established and stable, these functions become very strong and unshakable. Then there is not so much worry about performances like vajroli. Like with siddhasana, the mechanics of vajroli practice fade into the ongoing functioning of our spiritual biology, and we don't give it much thought once that stage is reached. We are off into ecstatic bliss and divine love bubbling out by then. That is how we are illuminated by sexual energy coming up inside.
Undoubtedly it is better to be having a constant steady feed of sexual essence going up into the higher biology that is little affected by urination, than to have a large infusion from a recovered ejaculation, by either blocking or vajroli, which is then mostly lost in the next urination. Hence the rationale for developing continence and/or holdback-style tantric practice which stimulates the long term upward cultivation of sexual energy. All of this applies to women also, with the mechanics being nearly the same.

When it comes to sex life, yoga can result in:
1. Increased sensitivity
Yoga's breathing exercises help a person breathe more fully, decreasing anxiety level and blood pressure.
Recent research has suggested that meditation, prayer and yoga can improve health. These relaxation activities change patterns of gene activity that affect the body''s response to stress. When a person evokes a relaxation response, the mind actively turns genes that are "switched" on or off by stress the other way. All of this makes a person more primed for intimacy.

2. More powerful orgasms
Yoga''s influence on orgasms is two-fold. First, in strengthening the sexual core, person has greater control over pelvic floor muscles and sex organs. Harnessing this during sex helps the individual to climax more magnificently. Second, the practice enables to release muscle tension, which, in turn, rocks the body for full-body orgasms.

3. Improved energy
In being physically active, learning how to relax and alleviating stress through breathing, and by simply having fun, a person will feel more energized. Yoga is invigorating.

4. Body knowledge and acceptance
Yoga is about embracing person''s form. A person becomes more aware of his or her body''s strengths and limits. At the same time, he or she develops our flexibility, coordination, balance and physical strength, all of which will help you in the bedroom.


5. Greater fitness
By tapping unused muscles, a person will feel fitter. In working out, body will become more toned. Better muscle tone will increase sexual responsiveness.

6. New Sexual Positions
Since a person is exercising his muscles, he will be able to engage in a greater variety of sex positions for greater pleasure.

yoga

Yoga is a way of life, an art of righteous living or an integrated system for the benefit of the body, mind and inner spirit. This art originated, was perfected and practiced in India thousands of years ago. The references to yoga are available in 'Upanishads' and 'Puranas' composed by Indian Aryans in the later Vedic and post- Vedic period. The main credit for systematizing yoga goes to Patanjali who wrote 'Yoga Sutra', two thousand Years ago. He described the principles of the full eight fold yogic discipline. He composed the treatise in brief code words known as 'Sutras'. 'Yoga Sutra' is the most important basic text on Yoga. It is through this basic treatise that the essential message of yoga spread throughout the world.
Aim of Yoga is the attainment of the physical, mental and spiritual health. Patanjali has recommended eight stages of Yoga discipline. They areYamas- (abstentions or restrains)
Niyamas- Niyamas (observances)-austerities, purity, contentment, study, surrender of the ego
Asanas- Physical postures or exercises
Pranayama- Control of vital energy (Breathing control)
Partyahara- Withdrawal of the senses
Dharana- Concentration of the mind (Contemplation)
Dhyana- Meditation
Samad- Attainment of The super conscious stat.

Asana

UTTHAN PADA ASANA

In Utthan Pada Asana, both the legs are lifted upwards. This asana gives excessive strain to the spine. In case of any spinal injury this asana can be practiced by lifting one leg at a time
Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep them loose. Make the whole body straight and look towards ceiling. Breath normally.

Steps

Inhale slowly but deeply through both the nostrils.
Stretch out both your toes as much as you can.
Now holding your breathe lift both the legs up about 10 to 12 inches high from the floor. Retain for about 5 seconds.
Exhale slowly and begin lowering the legs simultaneously. Complete exhaling by the time your legs are brought back to the floor.

Benefits

This asana exercises all the abdominal muscles, both internally and externally removing constipation, indigestion and gas trouble.
It corrects the disorder of pancreas.

Strengthens the spinal cord and corrects disorders of the back. Takes away the extra weight of abdominal areas and has great curative and corrective effects on troubles in the waist, buttocks and hip-joint

Note

People who have had spinal injury can do the asana by lifting each leg alternatively. Do two rounds with each leg.
Reason for the precaution is that Utthan Pada Asana brings great strain on the whole of spine and also rest of body.

BHUJANGA ASANA (THE COBRA POSTURE)

Steps

Bend the head and neck backward.
Inhaling slowly, raise the head and chest, above the naval area, upwards. Tighten the legs allover from the waist down to the toes.
Retain your breathe and hold in the same position for about 6 to 8 seconds.
Exhale and simultaneously lower the head towards the floor. Relax your body and rest with your right or left cheek on the floor for about 6 seconds. Now you have completed one round of bhujanga asana.

Restriction :

Start with three rounds on the first day and increase to a maximum of four rounds. Take rest for sometime between each round. As you practice, you can increase the retaining period of the position gradually from 6 seconds to 1 minute. Do not practice the cobra while pregnant, although this asana is excellent way to prepare the body for pregnancy.

Benefits

Start with three rounds on the first day and increase to a maximum of four rounds. Benefits :
Bhujanga asana activates and energizes the upper areas of the body like the chest, shoulders, neck, face and head, giving a youthful appearance and the abdominal area, because of this activation, the pancreas, liver and other organs of the digestive system are strengthened and normalized.
Increases flexibility, rejuvenates spinal nerves and brings a rich blood supply to the spinal region.
It has some special benefits for women. Helps relieve problems of the uterus and ovaries and menstrual problems. A regular practice of this asana makes child birth easy.

Ardh Shalabh Asana / Half locust Pose

Steps

Shalabh is sanskrit name for locust. Its so called because while performing it the body resembles a locust.This pose is called half locust because its done with one leg.
Lie flat on stomach face down.
Stretch both arms on side of body palms up.
Hands can also be placed under the thigh for support.
Keep both legs tight and stretched toes pointing out.
Shoulders and chin should be firmly on ground.
(Inhale) lift the right leg off the ground.
Raise the leg as high as you can.stretch the feet and legs.
Hold this position breathing normally.
(Exhale) bring the right leg down slowly to come out of pose.
Repeat with left leg in same manner.
This asana can also be done repeatedly alternating legs and holding for less time.

Benefits

This pose is counter pose to paschimottan asana and spinal bend is opposite to forward bend.
This pose develops the lower part of back and spine, making muscles stronger.
Helps cure lumber pain.
Helps reduce excessive fat from thighs abdomen and waist.
Good exercise to liver kidneys etc. Also strengthens ovaries.
Helps in constipation, gas trouble and other abdominal problems.
removes aches of soles, feet and legs

Caution

Avoid in case of slip disk, heart problem or high blood pressure.
Avoid if you have upset stomach.

Sarvanga-asana
The Shoulder-stand Pose

Steps

Exhale and Inhale deeply while raising your both legs and spine until they make angle of 90 degree with the floor. Attain the Uttanpadasana posture.
Exhaling raise the waist and push the legs backward over the head. 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 ceiling. Keep your spine, legs straight and sight on the toes.
when the body has been raised to a maximum point stay there and breathe slowly and deeply with the abdomen and concentrate on the thyroid gland. Chin is placed in the Jugular notch forming a tie which is called 'Jalandhar Bandha'. Stay in this position for ten to fifteen seconds during first week. Gradually develop the time to one minute in a month.
To come out of this posture, 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. Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana. Exhaling, bring legs back to the normal position without jerk or speed.

Benefits

It stimulates the thyroid gland to work at peak efficiency. It's the thyroid gland which is mainly responsible for your correct weight and youthful appearance (it controls metabolism). To some extent pituitary gland also get stimulated thus helps improve their function.
The shoulder stand also regulates the sex glands.
It vitalizes the nerves, purifies the blood. This helps improve the blood circulation as impure blood easily reaches the heart
It gives a healthy stretch to the neck muscles.
It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
It also helps cure varicose veins and haemorrhoids. This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
For the asthematics, Sarvanga asana has medical value. It exercises all the bronchioles and totality of lungs.The whole respiratory system is invigorated and strengthens.

Caution

Do not try this exercise if you are suffering from organic disorders of the thyroid gland. Be very cautious if you are suffering from chronic nasal catarrh. People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should consult their yoga expert before doing this Asana.

DHANUR ASANA

This asana coupled with bhujanga asana forms a series of exercises which is beneficial to the body when done together. The bhujanga asana is explained below. Bhujanga asana flexes the spine and dhanur asana extends it.
Note: Don't do this exercise when you are pregnant as it puts extra pressure on abdomen.

Steps

Lie on the floor with your stomoch facing ground with arms extended and one of the cheeks on floor. While benfing your knee bring your feet up. Now hold to your ankles with your hand.
Inhale to your full. Keep your head and neck straight. Don't bend your arms and pull the entire body upwords by holding your breath. Lift head chest and thighs off the floor. Hold on to this position for 5 seconds.
Exhale and return to the floor. Keep holding your ankles while return. Keep the cheeks as before and relax your body and breath in normal way.
free the ankles and and slowly bring your legs to floor. Relax for 10 seconds. Congratulation, you have completed one round successfully.

Note: Don't over do this asana. Start this with 1-2 rounds and go upto 4.

Benifit

Strengthens joints of the body.
Strengthens abdominal muscles.
Improvement of digestive system.
Good for people with respiratory problems
benefits for women as it corrects menstrual cycle.
helps in reproductive organs troubles in women.

Hala-asana - The Plow Pose

This asana is one of the best asana of Hatha Yoga. It has some unique qualities and excellent benefits.
Lie dawn on your back on the floor. Keep the palm down and near to the body. Bring the heels and toes together and keep them loose. Make the whole body straight and look towards ceiling. Breathe normally.

Steps

Stretch out the legs and make them tight. Now inhale and simultaneously raise both legs upwards, till they come to a vertical position. Synchronize inhaling and lifting of the legs. Keep both the palms on the floor as it is.
When you have reached the vertical position, start exhaling and simultaneously start lowering the legs towards the head area. And bring both legs over your head until the toes touch the floor behind your head. Try to keep your knees straight. Stretch the hands out towards your feet.
Breathe slowly and deeply from the abdomen and concentrate on the spine, especially where you feet the stretch taking place. Stay in this posture for about one minute.
To come out of the posture, just slowly uncurl the spine.
Initially it will be difficult for you to straighten your knees. But, as you keep on practicing regularly, your spine will become more flexible and you will eventually be able to straighten your knees.

Benefits

Plough Posture has curative and corrective values for any weakened condition of the sex glands. It invigorates, energizes and nourishes all the sexual glands and brings power, strength and vitality to all of them. Due to this values, it has a medicinal effect in case of impotency, frigidity and lack of sexual power.
Plough Posture rejuvenates the spine and though the spinal nerves go to all parts of the body, it also assists to rejuvenate the whole body.
It stretches the spine, opening up the spinal discs and stretching the spinal muscles and ligaments. It also stimulates thyroid gland, liver and spleen and so it is very beneficial for backache, neck stiffness, arthritis, obesity, muscular rheumatism, enlarged liver and spleen, constipation, indigestion. It also prevents these conditions.

Shava Asana : The Ideal Asana for Relaxation

Shava asana derives its name from "Shava" is a sanskrit word meaning "dead body". In this asana, the state of body takes the posture of a dead person. Therefore this asana is also known as "corpse pose". This asana is called so because every limb becomes relaxed while doing this asana.

Steps

Lie down on your back on a yoga mat/ carpet.
Keep both the legs a little apart about one to one and a half feet from each other.
Keep both the hands a little away from the side of the body.
Now let the left toe point towards the left and right toe towards the right.
Head may be kept straight or may be inclined towards the left or right.
Palm should face upwards.
Whole body should be in a straight line and relaxed.
Close your eyes gently.
Imagine that the entire body is relaxed. This way each and every organ of the body will get relaxed. Concentrate your mind on your body parts from toe to your head and feel your body is getting lighter.
While in this asana carry out normal rhythmic breathing.

Benefits

It helps to cure heart disease, insomnia, nervous debility, mental imbalance and lack of memory etc.

Caution

Do not fall asleep during this asana ( as it may induce sleep). If you go to sleep, you will not get full benefit.
After shava asana your body is completely relaxed, do not get up with a jerk. Gradually open your eyes, and get up slowly.
Body becomes relaxed, fatigue vanishes and body feels lighter.
It reduces high blood pressure and regulates respiratory system.
It is very effective in ensuring sound sleep. This will make you more calm, alert and energetic the next day.
Those who are suffering from insomnia can practice this asana or Yoga Nidra before going to sleep.

Pranayam

Pranayam' is the fourth stage in Pathanjali's eight stage Yoga discipline. Two Sanskrit words are combined in the word 'Pranayama' - Prana and Ayama. 'Prana' means life or life force. 'Ayama' means development or control. Therefore Pranayama is the development and control of life force. It is a form of breathing exercise, very important in yoga. It goes along with the asanas or exercise. Breath is the life force that sustains life. Nobody can survive more than a few minutes without air. When the breath stops, life ends. The Forefathers of Yoga developed a special system- 'Pranayama' to increase, develop and control this life force. Normal breathing use only a fraction of our potential respiratory capacity. Pranayama helps to control this life force in a superior and extra ordinary way to reap maximum benefitsPranayama is an aspect of Yoga, that deals with breathing. Pranayama is a method of controlling prana or life force through the regulation of breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy.

1. Bhastrika PranayamProcedure : Take deep breaths and then completely breathe out.
Duration : 2 mins atleast. 5 mins maximum.
Benefits : helps in heart, lungs, brain, depression, migraine, paralysis, neural system. increase aabha

2. Kapal Bhati PranayamProcedure : Push air forcefully out. Stomach will itself go in.
Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 mins max.
Benefits : increases aabha and tej. helps in obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.
Tips : heart and high BP patients, and weak people do it slowly.Swamiji says "dharti ki sanjivini hai kapal-bhati pranayam" and that it "cures all diseases of world".

3. Baharya PranayamProcedure : Breathe air out, touch chin to chest (Jalandhar Bandh?), squeeze stomach completely and hold for a while. then release chin, breathe in slowly.
Duration : 3 times to 5 times normally. maximum upto 11 times. And extremely max upto 21 times (in winters).
Benefits : Helpful for stomach(udar), hernia, urinal, uterusTips : not for heart and high BP patients.

4. Anulom Vilom Pranayam Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration : atleast 10 minutes.
Benefits : Helpful for heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

5. Bhramri Pranayam Procedure : Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee.
Duration : 10 minutes
Benefits : tension, hypertension, high BP, heart, heart blockage, paralysis, migraine pain, confidence, concentration.

6. Udgeeth Pranayam Procedure : Breathe in deeply, and chant 'Om'kar. OOOOOOm ( long O and small m )
Duration : 10 minutes or moreBenefits : meditation, peace of mind and relaxation.

7. Ujjayi Pranayam Procedure : Sit erect in any comfortable posture. Keep spine erect. Inhale, slowly drawing air by both the nostrils in such a way that while inhaling the touch of air is experienced in the throat and some sound is produced. During inhalation do not allow abdomen to bulge out, let the chest expand. After completing inhalation slowly exhale. During exhalation chest should go inside and abdomen should remain steady.
Benefits : raises body heat, the sound vibrations calm and focus the mind, letting you relax more. Lower blood pressure and slow heart rate. Effectively used for pain reduction, insomnia, and migraines.

8. Nauli Kriya Procedure : Stand with legs apart. Bend and hold the thighs with the corresponding hands. Exhale deeply and retain breath outside. Pull up abdominal muscles inward, as far as possible. Maintain this lock as long as the breath is retained outside.
Benefits : Prevents all abdominal ailments. Eliminates constipation by encouraging intestinal peristalsis. Keeps sexual organs in good condition and prevents sexual disorders.

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Yoga For Women

Yoga for PMS (Pre-menstrual Syndrome) and Menstrual Cramps

Menstruation is a natural monthly cycle in Women. It is approximately the monthly vaginal discharge in humans and other mammals. The discharge consists of blood and cells which sheds from the lining of the uterus. The bleeding can last from two to seven days and signifies that no conception has taken place. The main hormones involved in controlling Menstruation are estrogen and progesterone. The cycle begins when a dormant egg cell within an ovary begins to ripen. The cells around this maturing egg cell then release estrogen which prompts the lining of the endometrium to thicken as preparation for the receipt of fertilized egg. When the egg matures, ovulation begins. In ovulation, the matured egg will burst from the ovary and go down to the fallopian tube to the uterus. The cells that are left behind after ovulation will then begin the production of progesterone. This hormone, the progesterone, is responsible for the further growth of the endometrium. Menstruation is experienced by women between puberty and Menopause can start between the age of 8 and 18 and last until between ages 40 and 60. The Menstrual Cycle of most women is about 28 days, though it can vary considerably from one month to another. Though Menstruation is normal, some women experience some dilemma during their monthly periods. Some experience Menstrual Cramps or Dysmenorrhea, or Pre-menstrual Syndrome. DysmenorrheaDysmenorrhea is a Greek word which literally means "Painful Menstruation". These are abdominal and pelvic pains experienced before and during Menstruation. Menstrual Cramps may last for hours or up to three days. The cramps may be mildly or severely painful and can be debilitating and can interfere in regular activities, sometimes leading to absences from work, school or other functions. Dysmenorrhea is caused by uterine contractions and can be aggravated by emotional stress. Dysmenorrhea can be classified into Primary Dysmenorrhea and Secondary Dysmenorrhea. Primary Dysmenorrhea Primary Dysmenorrhea is the more common form of Dysmenorrhea. It is the form of Dysmenorrhea that occurs with no underlying cause or not caused by any pelvic lesion. It can be caused by platelet aggregation, vasoconstriction, or dysrhythmic contractions with pressure higher than systemic blood pressure. It is also believed to be caused by prostaglandins, a hormone-like substance produced by the uterine tissue, which triggers strong muscle contractions in the uterus during Menstruation. Genetics, stress, Obesity, cigarette smoking and body type also play a part since some Women has high prostaglandin levels but do not experience Menstrual Cramps. Primary Dysmenorrhea symptoms include Headaches, nausea, vomiting and diarrhea. The pain usually occurs a few hours before the bleeding, comes to a peak within a few hours, and subsided within one to two days. Rest, heating pad on abdomen or back, aerobic exercise, nutrition, and medication are common therapies for Primary Dysmenorrhea. A balanced diet which includes an adequate amount of calcium, adequate fluid intake and Vitamin B6 can be great help in preventing or alleviating the pain. Medication may include non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen, and hormonal alternation of the Menstrual cycle. Hormonal alternation includes the use of oral contraceptives to prevent ovulation and decrease the thickness of the uterine lining which result to lesser prostaglandin production.
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Secondary Dysmenoecondary

Dysmenorrhea is related to the presence of pelvic lesions such as endometriosis (imrrheaSplant of endometrial tissue outside the uterus), adenomyosis (benign growth of endometrial tissue in the uterine walls), pelvic inflammation, congenital uterine or vaginal abnormalities, leiomyoma, or cervical stenosis. The use of Inrauterine Device can also cause Secondary Dysmenorrhea. Pain starts a few days before Menstruation and usually lasts several days after onset of flow. The onset of the peak period does not happen as clearly or quickly as Primary Dysmenorrhea. The pain may also occur at other times of the month. Symptoms include continuous pain, tenderness of the pelvis, nausea, vomiting, headache, diarrhea, quivering, rapid heartbeat, and sweating. Secondary Dysmenorrhea can also be treated with the use of non-steroidal anti-inflammatory drugs like aspirin, ibuprofen, naproxen or acetaminophen. Birth control pills can also be effective. However, the treatment of this kind of Dysmenorrhea depends on the cause. Surgical or medical treatment may be needed.Premenstrual Syndrome(PMS)Another form of Menstrual disorder is the Premenstrual Syndrome or PMS. This is characterized by uncomfortable mental and physical symptoms that can occur up to two weeks prior to the onset of Menstruation. Though most experts believed that it is caused by the estrogen level, they also consider that a combination of psychological, genetic, nutritional, and behavioral factors are likely to be involved. Some psychological manifestations of PMS include Anxiety, Depression, irritability, anger, confusion, forgetfulness and the exacerbation of existing Psychiatric Ailments. Physical symptoms include tenderness of breasts, Migraine, nausea, changes in energy level, swelling of arms and legs, feeling bloated, back pain and difficulty in sleeping. Treatment for PMS includes the intake of vitamins and minerals like calcium, Vitamin B6 and magnesium. A person who experiences the psychological symptoms of PMS will also need a deeper self-knowledge and social support in order to cope with the changes in mood and behavior. Changes in lifestyle and diet will also help in dealing with PMS. Having a Healthy Diet will facilitate in alleviating irritability, fluid retention, joint aches, breast tenderness, anxiety, fatigue, and depression. Caffeine, alcohol, simple sugars, salt, and fats should also be avoided to decrease bloating, fatigue, depression and tension. Several Yoga poses are proven to ease Menstrual Pain. It can also help your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm, and enabling you to cope with psychological symptoms of PMS. Having a generally relaxed mind and body can also help in alleviating the Menstrual Pain. The healthy Yoga Diet can also help by supplying the body with the necessary vitamins and minerals to counteract the symptoms of PMS. However, it is important to recognize the need to slow down and practice Yoga gently. The abdomen should remain soft and inactive throughout the practice so that the Menstrual flow can continue unobstructed. Twists and inverted positions are not suitable as this may reverse the flow or squeeze the abdominal area and interfere with the natural discharge of Menstrual fluid.

Yoga for PMS (Pre-menstrual Syndrome) and Menstrual Cramps

Yoga for PMS (Pre-menstrual Syndrome) and Menstrual Cramps

Menstruation is a natural monthly cycle in Women. It is approximately the monthly vaginal discharge in humans and other mammals. The discharge consists of blood and cells which sheds from the lining of the uterus. The bleeding can last from two to seven days and signifies that no conception has taken place. The main hormones involved in controlling Menstruation are estrogen and progesterone. The cycle begins when a dormant egg cell within an ovary begins to ripen. The cells around this maturing egg cell then release estrogen which prompts the lining of the endometrium to thicken as preparation for the receipt of fertilized egg. When the egg matures, ovulation begins. In ovulation, the matured egg will burst from the ovary and go down to the fallopian tube to the uterus. The cells that are left behind after ovulation will then begin the production of progesterone. This hormone, the progesterone, is responsible for the further growth of the endometrium. Menstruation is experienced by women between puberty and Menopause can start between the age of 8 and 18 and last until between ages 40 and 60. The Menstrual Cycle of most women is about 28 days, though it can vary considerably from one month to another. Though Menstruation is normal, some women experience some dilemma during their monthly periods. Some experience Menstrual Cramps or Dysmenorrhea, or Pre-menstrual Syndrome. DysmenorrheaDysmenorrhea is a Greek word which literally means "Painful Menstruation". These are abdominal and pelvic pains experienced before and during Menstruation. Menstrual Cramps may last for hours or up to three days. The cramps may be mildly or severely painful and can be debilitating and can interfere in regular activities, sometimes leading to absences from work, school or other functions. Dysmenorrhea is caused by uterine contractions and can be aggravated by emotional stress. Dysmenorrhea can be classified into Primary Dysmenorrhea and Secondary Dysmenorrhea. Primary Dysmenorrhea Primary Dysmenorrhea is the more common form of Dysmenorrhea. It is the form of Dysmenorrhea that occurs with no underlying cause or not caused by any pelvic lesion. It can be caused by platelet aggregation, vasoconstriction, or dysrhythmic contractions with pressure higher than systemic blood pressure. It is also believed to be caused by prostaglandins, a hormone-like substance produced by the uterine tissue, which triggers strong muscle contractions in the uterus during Menstruation. Genetics, stress, Obesity, cigarette smoking and body type also play a part since some Women has high prostaglandin levels but do not experience Menstrual Cramps. Primary Dysmenorrhea symptoms include Headaches, nausea, vomiting and diarrhea. The pain usually occurs a few hours before the bleeding, comes to a peak within a few hours, and subsided within one to two days. Rest, heating pad on abdomen or back, aerobic exercise, nutrition, and medication are common therapies for Primary Dysmenorrhea. A balanced diet which includes an adequate amount of calcium, adequate fluid intake and Vitamin B6 can be great help in preventing or alleviating the pain. Medication may include non-steroidal anti-inflammatory drugs such as aspirin and ibuprofen, and hormonal alternation of the Menstrual cycle. Hormonal alternation includes the use of oral contraceptives to prevent ovulation and decrease the thickness of the uterine lining which result to lesser prostaglandin production. Secondary Dysmenoecondary Dysmenorrhea is related to the presence of pelvic lesions such as endometriosis (imrrheaSplant of endometrial tissue outside the uterus), adenomyosis (benign growth of endometrial tissue in the uterine walls), pelvic inflammation, congenital uterine or vaginal abnormalities, leiomyoma, or cervical stenosis. The use of Inrauterine Device can also cause Secondary Dysmenorrhea. Pain starts a few days before Menstruation and usually lasts several days after onset of flow. The onset of the peak period does not happen as clearly or quickly as Primary Dysmenorrhea. The pain may also occur at other times of the month. Symptoms include continuous pain, tenderness of the pelvis, nausea, vomiting, headache, diarrhea, quivering, rapid heartbeat, and sweating. Secondary Dysmenorrhea can also be treated with the use of non-steroidal anti-inflammatory drugs like aspirin, ibuprofen, naproxen or acetaminophen. Birth control pills can also be effective. However, the treatment of this kind of Dysmenorrhea depends on the cause. Surgical or medical treatment may be needed.Premenstrual Syndrome(PMS)Another form of Menstrual disorder is the Premenstrual Syndrome or PMS. This is characterized by uncomfortable mental and physical symptoms that can occur up to two weeks prior to the onset of Menstruation. Though most experts believed that it is caused by the estrogen level, they also consider that a combination of psychological, genetic, nutritional, and behavioral factors are likely to be involved. Some psychological manifestations of PMS include Anxiety, Depression, irritability, anger, confusion, forgetfulness and the exacerbation of existing Psychiatric Ailments. Physical symptoms include tenderness of breasts, Migraine, nausea, changes in energy level, swelling of arms and legs, feeling bloated, back pain and difficulty in sleeping. Treatment for PMS includes the intake of vitamins and minerals like calcium, Vitamin B6 and magnesium. A person who experiences the psychological symptoms of PMS will also need a deeper self-knowledge and social support in order to cope with the changes in mood and behavior. Changes in lifestyle and diet will also help in dealing with PMS. Having a Healthy Diet will facilitate in alleviating irritability, fluid retention, joint aches, breast tenderness, anxiety, fatigue, and depression. Caffeine, alcohol, simple sugars, salt, and fats should also be avoided to decrease bloating, fatigue, depression and tension. Several Yoga poses are proven to ease Menstrual Pain. It can also help your mind and body adapt with stress, anxiety and depression making you feel relaxed and calm, and enabling you to cope with psychological symptoms of PMS. Having a generally relaxed mind and body can also help in alleviating the Menstrual Pain. The healthy Yoga Diet can also help by supplying the body with the necessary vitamins and minerals to counteract the symptoms of PMS. However, it is important to recognize the need to slow down and practice Yoga gently. The abdomen should remain soft and inactive throughout the practice so that the Menstrual flow can continue unobstructed. Twists and inverted positions are not suitable as this may reverse the flow or squeeze the abdominal area and interfere with the natural discharge of Menstrual fluid.
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Yoga Poses suitable for relieving Menstrual Pain

Kapalabhati

Kapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus

in the air passages or feel tension and blockages in the chest it is often This article will introduce you to this breathing techniques and show you its its benefits. Helpful to breathe quickly.

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Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.

Bow Pose (Dhanurasana)

The Bow Pose resembles an archer's bow. It strengthens the muscles in the back area, improves posture, and helps in dealing with several gastrointestinal problems. Take note that this Yoga Pose is not for people who are suffering from serious neck or back injury.

Cobra Pose (Bhujangasana)

This Yoga Pose improves spinal flexibility and strengthens the muscles in the arms and back. In addition, it is effective in relieving menstrual irregularities and constipation. Learn how to perform the Cobra Pose in this section.

Fish Pose (Matsyasana)

Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in order to balance the stretch.

Wind Relieving Pose (Pavanamuktasana)

The term Pavanamuktasana comes from the Sanskrit word 'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

Anulom Vilom

Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.

Relaxation Pose

The first step in Yoga practice is to learn how to relax your body and mind. In this section, know why relaxation is essential in practicing Yoga and learn how to do the Corpse Pose and other techniques for physical, mental, as well as spiritual relaxation.

Yoga 4 Common Illness

Yoga means unity and harmony. It is the union of the outer being with the inner self. It is the harmony between body, mind and soul. It can also be described as a science of self knowledge and a system of self healing.

Common cold:

This is the most common ailment among the normal masses and drastically reduces the quality of life. But Yoga says that it is a very good purification process for the whole body and helps one gain back new energy and strength. The measures taken during a common cold are as follows:

• Salt water gargles thrice daily with ½ teaspoon salt in a cup of lukewarm water.

• Nasal wash (Jala Neti) with lukewarm salt water thrice daily helps clear congested nasal sinuses.

• Steam inhalation thrice daily with either thyme or camomile, tee-tree oil,eucalyptus etc.

• Forward Bend (Paschimothasana) and Half Spinal Twist (Ardha Matsyendrasana) postures are very good against this ailment. A proper effect is noticed when these postures are held for a longer period of time. (If a person complains of fever or excessive weakness it is advisable to avoid any extreme physical activities).

• Breathing exercises as long as it is comfortable. (The first rule of Yoga is to never exert one’s self beyond the normal limits

• On many occasions, it has been observed that breathing exercises in a supine position have been very beneficial.

• Fasting with fruit or vegetable juices. Incase this is not possible, it is advisable to take only fruits or vegetables. In any event no milk products as this may worsen the condition.

• Plenty of liquids especially warm drinks.

• Relaxation and sufficient sleep is the key to fight common cold.

Headaches:

This is a very frequent complaint of every man. Most people suffer from what is called tension headache which is a result of everyday stress and pressures from work, family and daily lifestyle. The preventive measures towards headache are:

• Regular practise of Asanas holds the first place. Postures such as Plough (Halasana), Head Stand (Shirshasana) are generally very beneficial. For those suffering from migraine headaches, Cooling Breath (also called Tongue hissing) (Sheetali), Shoulder Stand (Sarvangasana) and Fish (Matsyasana) have been proved to be effective. Lion (Singhasana) and Fish (Matsyasana) positions work very well against sinus headaches.

• Breathing exercises like Alternate Nose Breathing (Anuloma Viloma).

• Proper food eaten at proper times is as good as any other remedy against headaches.

• Regular relaxation sessions each lasting approximately 15 minutes accompanied with positive affirmations.

• Meditation along with positive thinking and attitude towards life.
Acute situations:

• Alternate Nose Breathing (Anuloma Viloma) with the rhythm – 4 seconds of breathing in, 8 seconds of holding the breath and 6 seconds of breathing out (4:8:6).

• Deep abdominal breathing with concenteration on the energy flow between the head and abdomen helps release the tension.

• Massaging the head especially the ear lobes helps reduce the headache. According to Ayurveda, a 20-30 minute foot massage with clarifed butter (Ghee) is as good as any other medication.
Hay fever: Hay fever, characterized by rhinorrhoea, nasal blockage and sneezing attacks can be prevented by:

• Regular Alternate Nose Breathing (Anuloma Viloma) following the 4:6:8 rhythm.

• All Asanas which expand and open the chest like Cobra (Bhujangasana), Fish (Matsyasana), Half Moon (Veerbhadrasana).

• Reduction of milk products and sugar in diet.

• Daily nasalwash (Jala Neti) with lukewarm saltwater.

Acute attack:

• Run the tip of the tongue over the palate towards the uvula (small tongue). This immediately stops the irritation in the back of the throat

• Deep breathing exercise involving deep and extremely slow breathing in, followed by equally slow and conscious breathing out, can be repeated untill the itching in eyes or irritation disappear.
Asthma: Athma is characterized by sudden atacks of short gasping breaths along with wheezing. Preventive measures:

• Daily three rounds of quick breathing (cleaning) exercise (Kapalabhati).

• 10-20 minutes of Alternate Nose Breathing (Anuloma Viloma) following 4:8:6 rythm.

• 10 rounds of Humming Breath or Nasal Snoring exercise (Bhramari).

• Integrate deep abdominal breathing as a part daily life. This is very helpful as it improves the lung capacity and hence greater intake of oxygen.

• Avoid sweets and milk products.

• Effective Asanas to help relieve asthma by expanding the lungs and opening up the chest cavity are the Bow (Dhanurasana), Cobra (Bhujangasana), sitting on heels (Vajrasana) and inverted positions such as Shoulder Stand (Sarvangasana)and Plough (Halasana).

• Deep relaxation exercises and meditation help one relaxe and break down stress hormones

• Positive thinking and attitude towards life is very helpful to manage stress in daily life and hence prevent attacks.

Digestion:
Diarrhoea:

• Drinking plenty of fluids helps prevent dehydration.

• Mono-diet with brown rice for 1-7 days is also helpful.

• Among Asanas, Forward Bend (Paschimothasana) is the most effective exercise.

• Alternate Nose Breathing (Anuloma Viloma) exercised with a comfortable rhythm.

• Regular practice of combined breathing and abdominal muscles exercises like Agnisara and Uddhiyana Bandha to strengthen the abdominal organs.
Constipation:

• Plenty of fluid intake like water and juices.

• Salads, vegetables and fruits reduce the severity of constipation.

• Asanas helpful in constipation are backward bends such as Cobra (Bhujangasana) and Bow (Dhanurasana).

• Among other Asanas, the Half Spinal Twist (Ardha Matsyendrasana), Head Stand (Shirshasana) and Shoulder Stand (Sarvangasana).

• 3 to 6 rounds of Cleaning Breath (Kapalabhati).

• Positive attitude towards life.