Saturday, November 22, 2008

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.

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