Health Matters

This is for the puspose of meditation .

How to do it:-

1. Sit in the asana that you are comfortable in .

2. Now chant Oooooom in your mind while taking very slow breaths.

3. The breathe should be slow enough to produce any kind of sounds.

4. It should be done for 10-15 minutes daily.

benefits:-

1. it is good for stress related disorders.

2. It is helpful for people with insomnia, if done at night before sleeping.

Bhramri is originally taken from the word Bhramar , which means humming bee, as in this one produces the sound like a humming bee(Bhramar).

How to do it:-

1. Sit in any asana that you are comfortable in.

2. Now close your ears with the thumb and fore finger on the forehead and remaining three fingers should cover the eyes at the base of the nose.

3. Now breathe in and breathe out making sound like a humming bee (Bhramar).

4. This should be slowly increased to 10 minutes.

Benefits:-

1. This Pranayam is extremely good for meditation and it increases your concentration power, besides of-course treating the tension and other stress related dis-orders.

2. It is also very beneficial in the cases of high BP, heart, heart blockage, paralysis, migraine pain, confidence and confidence building.

It also one of the important pranayams and has got numerous benefits.

How to do it:-

1. Sit in any comfortable asana .

2. Breathe air out and touch your chin to chest.Squeeze your stomach completely and be in that state for a while.

3. Now release chin and breathe in slowly. Do it atleast 3-5 times and max upto 11 times and at most should not exceed 21 in any case.

Benefits:-

1. It is beneficial for all types of problems of stomach.

2. It is also very good for uterus and urinal problems and in case of hernia.

Prercautions:- It is not advisable for those with heart problems and those with high blodd pressure.

Bhastrika Pranayama involves rapid movement of the belly like the bellows of a blacksmith. In this pranayama, equal emphsis is be laid on exhalation and inhalation


How to do it:-

1. Sit in the Padmasana ,Vajrasana or Siddhasana Pose, whichever is comfortable to you.

2. Breathe in through both the nostrils forcefully, till the lungs are full and diaphragm is stretched.

3. Then breathe out forcefully but make sure that the abdominal cavity does not blow up when you breathe in.

4. The pace should be about 1 second for inhalation and about the same for exhalation Do a round of 10 repetitions and then inhale completely, hold your breath in for 1-5 seconds and then exhale completely. This completes 1 round. Take a short break.

5.Work your way up to doing 5 rounds.

Benefits:-

1. Relieves inflammation of the throat and increases gastric fire.

3. Removes diseases of the nose and chest and eradicates asthma etc.

4. It gives good appetite.

5. It breaks and dissolve the tumors.

6. It enables one to know the Kundalini.

7. It removes all diseases which arise from excess of wind, bile and phlegm.

8. It gives warmth to the body.

. Purifies the Nadis considerably

10. Very much useful in Muscular Dystrophy and Oxygen deficiency disorders.

11. This Pranayama brings about a proper balance of the three Doshas i.e. Vata, Pitta, and Kapha, and maintains their balance. Blood is purified and the body gets rid of foreign objects and toxins.

12. Stabilizes Prana and calms mind, and helps the upward journey

‘Kapal’ means forehead and ‘Bhati’ means light. Hence, Kapal-Bhati refers to that exercise which makes the forehead luminous and lustrous. Kapal-Bhati Pranayama makes its Sadhak’s head luminous.

How to do it:-

1. Sit in one of the asanas suggested for doing pranayams and mudras and those are either Padmasana , Siddhasana or Vajrasana, in which more preference should be given to first two.

2. Breathe air in from both of air nostrils and then breathe the air out forcefully leading to contraction of stomach.

3. This has to be done for at-least for beginners and should be extended to 5 mins and 10 mins at max.

Benefits:-

1. Face becomes lustrous and attractive.

2. It is extremely beneficial for all your problems relating to abdomen including obesity.

3. It is beneficial for your brain and nervous system and if of-course is useful in problems relating to stress and stress related disorders.

Precaution:-
Breathe in normally and breathe out forcefully.

Siddhasana Or The Perfect Pose is one of the most popular meditation postures and is so called because one attains the perfection in Yoga. The positions of the legs and the hands in this asana also contain the body energies by closing the circuits and allowing awakened vital forces to remain in the system during meditation practice.

How to do it:-

1. Sit down with both legs outstretched.

2. Bend the left knee and place the sole of the left foot against the right thigh so that the heel touches the perineum.

3. Bend the right knee and put the right heel against the public bone
.
4. Keep hands with palms open if done between sunrise and sunset; otherwise reverse the palms.

5. The spine should always be held erect.

Benefits:-

1. It is helpful in developing the concentration level and for clarity of mind.

2. It is also helpful if you are having problems like wet dreams and moreover is used as the ideal posture for doing meditation and Pranayam.

Anulom VIlom Pranayam

This Pranayam is all about getting your breathing right and it means taking the air inside in a nice way, the air which gives life to your body and your soul.

How to do it:-

1. Sit in one of the asanas Vajrasana, Padmasana or Siddhasana , whichever you feel more comfortable in, and close your eyes.

2. Now hold your right nostril closed with your thumb and breathe in from your left nostril.

3. Now close your left nostril with your middle and ring finger and breathe out with your right nostril.

4. Now Breathe in with your right nostril keeping the left nostril closed and then breathe out with left keeping the right one closed with your thumb.

5. Do this for atleast 10 minutes.

Benefits:-

It is beneficial 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.

Precaution:- Breathe into lungs and not in to the stomach for the absorption of air is done by lungs and not by stomach.

Halasana or The Plough Pose

It is an extreme forward bending exercise which promotes strength and flexibility in all the regions of the back and neck.

How to do it:-

1. Lie on the back of your body with your feets stretched and hands on the side of your body with the palms resting on the ground beside the waist and should be close to the body.

2. Stretch your legs and toes and then while inhaling raise your legs till they become vertical. Then start to exhale and lower your legs on the opposite side i.e. towards your head but do not overdo yourself. Do it only to the extent that you can.

3. After exhaling , keep the breathing normal and stay in the posture for about 8-10 secoonds.

4. Now return back slowly to the earlier position Keep your legs and toes tight and stretched during the returning.

Benefits:-

1. Energizes and nourishes the sexual glands and brings strength and vitality to them. It has medicinal effect for impotency and frigidity.

2. It reduces the Excess weight without weaking the body and it also helps cure the problem of spine.

Precautions:- While returning back to normal position, body should be lowered slowly.

Shirshasana or The Head Stand Pose

This is one of the most powerful asanas and is considered to be the king of all asanas due to its effect on all the major things. This may be difficult for the beginners but still it is worthy to give it a try and regular practice will always help you do it.

How to do it:-

1.Sit in a kneeling position with the buttocks resting on the heels of the feet.

2.Lean forward and place the forearms on the floor in front while keeping the elbows about shoulder distance apart. Interlock the fingers of both hands.

3.Place the top of the head flat on the floor with the back of the head pressed against the inside of the interlocked fingers.

4. Placing the tips of the toes firmly on the floor while lifting the heels, raise the knees off the floor.

5. Hold for the duration of the held inhaled breath. When you can't hold the breath comfortable any longer, slowly exhale and return the back to the floor, slide the legs out straight returning to the shava-asana.

Benefits:-

1. As this leads to more blood flow in the brain, it leads to good memory and intelligence.

2. It also helps in improved working of endocrine glands, the Pituitary, Thyroid, Parathyroid and Pineal glands.

3. It is helpful in problems related to any sort of non or dis-alignment of spine.

4. It helps in sound sleep and also checks the health condition like tension, fatigue, nervousness, insomnia, amnesia, fear, headache, constipation, Asthma, spleen or liver disorders and congestion of throat. As the blood circulation to the scalp is increased, it promotes hair growth.

Precaution:-For Beginners, this asana should be done in the presence of an instructor or someone who can support you or against a wall.

Did You know that you have the chances of increasing your height upto 25 years of age and this is no joke as this has been experienced by many of the people around the world.

There are many tonics and capsules that tend to stimulate some of the growth hormone with some chemicals or some steroids or some hormonal injection but these methods have got too many side effects.

Tadasana

Padahastasana

Sarvangasana

Vrkasana

Dhanurasana

Trikonasana

Matsyasana

Paschimottasana

Yoga, is said to be the best and most scientific form of exercise for the body and mind. And many ancient Indian Saints have developed a lot form of Yoga. While every one of them have got various advantages, those that help stimulate thyroid glands and remove platings from bones and thus leading to growth of bones are listed below. If practiced for 3 months properly along with a good supplementary guide and good sleep, it can increase your height by 2-3 inches , of course if your are below the age of 25 years.

Matsyasana or The Fish Pose
This asana is also called as the destroyer of disease.

How to do it:-

1. Sit in Padmasana or lotus posture.

2. Take hold of feet.

3. Lower head and shoulders backwards to ground. Be very careful to avoid any jerk while you lower your head and shoulders.

4. Catch hold of the toes with your index fingers and place the elbows on the ground.

5. While returning to original position, release the toes and taking the help of your hands straighten your head and with the help of your elbow, come back to Padmasana or the Lotus Pose.

Benefits:-

Remember:- This asana should be practiced after Sarvangasana for one third of the time of sarvangasana to realize the full benefits of sarvangasana.

Benefits:-

1. This asana is said to be best for constipation and it forces the faecal materials down the rectum. Also, it helps in most of the disease of the stomach.

2. It stretches the spine and is also good for increasing height in children.

Precautions:- Do not bend your neck backwars with a jerk.

Paschimottanasana

This is one of the most difficult of the asanas but one with very results also.

How to do it:-

1. Sit with both of your legs stretched and back portion straight as in the Dandasan Positon.

2. Now breathe in and make the spine long.

3. As you exhale , bring your upper part of body(the part above your hips) forward and bend it from the hips.

4. Get hold of your ankle and on each step, try to bend a little more forward unless you can touch your knees with your nose.

5. Extend the spine on each inhale and on exhale bend forward as shown in fig.

Benefits:-

1. According to Hathpradipika, this asana inspires the prana towards the three principle nerves, which arouses the kundalini.

2. It cures the problem of sperm count and also helps increase height.

Precautions:- Do not practise it in case of back problem, asthma or diarrhoea .

Vajra or The Thunderbot Pose

Like Padmasana , this asana is for the meditation pose and also this helps digestion of food and this can be done after eating the food also. And, it is the only asana that is done or can be done after just taking the meal.

How to do it:-

1. Sit on your hips with your leg stretched out hands straight pointing downwards and palms on the ground.

2. Then fold your right knees and place your right foot under your butts.

3. Now do the same with the left leg.

4. Now place both your palms on your thighs with the palms facing downwards and sit erect all the while.

5. In the beginning it should be done to atleast 5 mins and then it can be extended to as long as 3 hrs.

Benefits:-

1. This helps regulate the blood flow below the waist and is therefore recommended after doing shirshasana.

2. This calms the mind as well as body so this is also used for meditation purposes.

3. If practiced after eating , it helps in digestion also so can be done after eating a heavy lunch.

Precautions:- This should be avoided by those with the problem of Piles.

Padmasana or The Lotus Pose

This Padmasana is mainly for the meditation purpose and this is a kind of trademark yoga pose. However, this is not as simple as it seems and novices should try to use alternative sitting poses for meditation.

How to do it

1. Sit with both of your legs outstretched.

2. Now fold the knee of your right leg and bring your right ankle to the left hip crease with the sole of the right foot facing upwards.

3. Now settle the foot there.

4. Now repeat the same step with left foot below the right one.

Advanced:- Once you have mastered this, try to place your palms beside your body and try to lift your butt from the ground and rock your body back and forth.

Beginners:-Those who are new to this should try the Ardha-Padmasana or The Half Lotus Pose at beginning and slowly try to make it to full.

Benifits:-

1. It is said to be the ultimate hip opener.

2. It stimulates the pelvis, spine,abdomen,bladder and ankles and knees as well.

3. It helps in mensturat cycle and also eases the process of child-birth in women , if practiced late in pregnancy.

4. This is the ultimate and the best pose for meditation and some of the traditional texts have it as leading to the awakening to the Kundali.

Precautions:-

1. This should be avoided in case of knee or ankle injury.

2. Beginners should not just start it but follow a step by step method by first starting to attempt Ardha-Padmasana or The Half Lotus.

Trikonasana or The Triangle Pose is the asana in which the body takes the shape of a triangle and hence this is called a Triangle Pose or Trikonasana.

How to do it:-

1. First stand straight with hands besides the thighs.

2. Now jump to make a distance of about 3 feet between your feets and hands should be placed vertically down pointing towards ground and in line with shoulder.

3. Now bend towards right with the middle and forefinger of the right hand touching the right toe and head should with aligned along the left hand which should be pointing upwards towards the sky.

4. Now after maintaining this for sometime,return slowly to the position number 2 and then repeat the same in other direction.

Benefits:-

1.Produces a soothing effect on the calves of the bent legs and on the muscles of the hand resting on the floor.

2. The stretching of the body has good effect on the muscles and improves their functioning and corrects the body posture

3. This asana strengthens the waist and back.

4. The asana helps in increasing the height in the children.

Precautions:-

1. Do not bend the kness of the legs while doing this asana.

2. Persons with some problem in spine or backpain should do this only under the guidance of an expert.

Dhanurasana, or Bow pose , is a yoga pose in which the practitioner lies on their belly, grabs their feet, and lifts the legs into the shape of a bow. Dhanurasana is also called Urdva Chakrasana.

How to do it:-

1. Lie down with your stomach facing down.

2. Bring your feet up by bending your knees.

3. Try to hold your ankles with your hands.

4. Breathe IN.Using your hand try to pull your feet so as to raise thighs and simultaneously raise your head , shoulder and chest of the ground.

5. Look up.

6. Hold this pose for around five to eight seconds, more if possible.

7. Your body would be in the shape of a bow, with only your stomach and pelvic area resting on the floor with the entire weight falling on your navels.

8. For those who can do this easily, they can try to rock their body back and forth , but this should not be practiced by the beginners.

Benefits:-

Benefits :

1. It improves digestion.

2. Strengthens spine and thigh muscles.

3. Stretches neck, shoulders and arms.

4. Regulates pancreas gland and is highly beneficial for diabetic patients.

Precautions:- It should not be practiced by those having backaches or cervical pain.

Vrkasana - The Tree Pose

This asana means to stand erect and firm as tree and hence it is named as Vrkasana or The Tree Pose.

How to do it:-

1. Stand erect and firm with your hands besides your thighs and look straight.

2. Fold your right leg at the knee and place the sole near the left thigh joint but mind it that right leg sole should touch the left thigh and not the left knee.

3. Now slowly fold your hands in the namaskara mudra.

4. Close your eyes and balance yourself for as lomg as you can(max 5 min).

5. Now slowly release your hand and legs and stand firm on both of your legs. This completes one round of Vrkasana or The Tree Pose.Now repeat it with your left leg.

Benifits of Vrkasana:-

1. This improves body-minded co-ordination.

2. Thigh and calf muscles, ankles and the spine are made strong and groins , thighs and chest as well as shoulders are stretched.

3. Improves sense of balance.

4. Relieves sciatica and reduces flat feet.

Precaution:- Try to maintain your balance and in the begining you can take help of wall by supporting your back with it.

Sarvangasana literally means a pose that exercises full body parts. The pose has significant benefits. It is Yoga’s inverted pose which extremely beneficial for entire body. The pose helps in conditions like, Hypothyroidism, hypertension, constipation and many others. The pose specifically stretches stress areas like neck and lower back.

Method:-

1. Lie down on your back, both arms by the side
2. Raise your both legs to 90 degrees
3. Lift your hips slowly and place your hands on the hips. Remember Sarvangasana is shoulder stand position so your body should rest on your shoulders and not on your back.
4. Keep your feet straight without bending your knees.
5. Stay in the position for 45-60 seconds, don’t force yourself
6. Do not move your head while in the position
7. Slowly place your hands again on the floor and return to 90 degree position
8. Slowly come to the normal position and relax for few seconds.

Benefits:

1. Stimulates thyroid gland and improves its functions
2. Massages neck and lower back ares
3. Improves blood circulation in chest, shoulders, neck and back
4. Helpful in reducing varicose veins by directing blood from in upward direction.
5. Directs blood flow to heart

DO NOT practice Sarvangasana in case of
1. Menstruation as it reverses blood flow
2. High blood pressure, heart problem, hernia, cervical spondylitis and kidney disorder
3. Neck ,back or shoulder injury

This asana makes the waist and stomach healthy. And, this asans is also helpful in increasing height by pressurizing the pituitary gland. Again, however, heights can increase only upto certain age and the upper limit of that age has been set as 25.

How to do it:-

1. Stand staight and erect with your hands besides your thighs.

2. Inhale and extend your arms and then bend forward.

3. Try to touch your knees with your nose.

4. Remain in the position for 10-20 seconds in the beginning and try to increase it over period.
Benifits:-

1. Good for waist and abdomen.

2. Increases the flow of blood in brain.

3. Helps increase height.

Warning:- Children suffering from backaches should not practice it.

How to do it:-

1. Stand erect with legs together and hands by the side of the thighs. Gaze in front.

2. Raise your hands straight in front up to arms. Palms should face each other.

3.Bring the hands up straight foward towards the sky, fingers pointing upward.

4. Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up as much as possible.

5. While returning to the original position, bring your heels on the ground first.

6. Slowly bring down your hands also.

7. While raising your toes try to feel the air rising from your toe to head and while exhaling, i.e. going down , feel the air going down your body.


Benifits of Tadasana:-

1. Erects your spine and give you a good posture.

2. Helps in increasing your height but of-course only if you are less than 25 years of age.

3.Visceroptosis and pain in the backbone is removed.

4. Relieves sciatica and Strengthens thighs, knees, and ankle.

Precautions:-

1. Those having reeling sensations should abstain from it.

2. This is a balancing exercise so you should not show any haste and try to do only upto the point that you do not lose your balance.

Yoga , through it's various asanas , helps achieve a harmony between the mind and body and thus restores the balance in the body. Besides this, various yougasanas , which are practiced while in the course of Yoga, helps achieve and maintain the correct posture of body and also removes any deformity in the build of the body and has also been found instrumental in helping the body get rid of various diseases .

Below are listed some of the many benefits of yoga that you will experience on your course of practicing yoga.

Benefits of Yoga 1:

Yoga is known to increase flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercise routines.

Benefits of Yoga 2:

Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.

It has also been found that the body which may have started doing yoga, being a rigid one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon.

Benefits of Yoga 3:

yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime.

Benefits of Yoga 4:

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.

Benefits of Yoga 5:

yoga offers a complete detoxification of the body. It gently stretches the 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 of your body 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.

Benefits of Yoga 6:

yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a “side effect” of this powerful practice. What yoga does is harmonize the mind with the body and these result in real quantum benefits.

It is now an open secret that the will of the mind has enabled people to achieve extraordinary physical feats, which proves beyond doubt the mind and body connection.

In fact yoga = meditation, because both work together in achieving the common goal of unity of mind, body and spirit which can lead to an experience of eternal bliss that you can only feel through yoga.

The meditative practices through yoga help in achieving an emotional balance through detachment.

This in turn creates a remarkable calmness and a positive outlook, which also has tremendous benefits on the physical health of the body.

he word Yoga comes from the Sanskrit word "Yuj" meaning to yoke, join or unite. This implies joining or integrating all aspects of the individual - body with mind and mind with soul - to achieve a happy, balanced and useful life, and spiritually, uniting the individual with the supreme.

In India, Yoga is considered one of the six branches of classical philosophy and is referred to throughout the Vedas - ancient Indian scriptures and amongst the oldest texts in existence.The Upanishads are also broadly philosophical treatises which postdate the Vedas and deal with the nature of the "soul" and universe.

However, the origins of yoga are believed to be much older than that, stemming from the oral traditions of Yogis, where knowledge of Yoga was handed down from Guru (spiritual teacher) to Sisya (spiritual student) all the way back to the originators of Yoga, "the Rishis," who first began investigation into the nature of reality and man's inner world.

Legend has it that knowledge of Yoga was first passed by Lord Shiva to his wife Parvati and from there into the lives of men.


Yoga focuses on harmony between mind and body. Yoga derives its philosophy from Indian metaphysical beliefs. The word yoga comes from Sanskrit language and means union or merger. The ultimate aim of this philosophy is to strike a balance between mind and body and attain self-enlightenment. To achieve this, yoga uses movement, breath, posture, relaxation and meditation in order to establish a healthy, lively and balanced approach to life.