Understand Yoga, Explore Self.

Do you want to practice Yoga like a master?

2009-11-03T21:07:00.000-08:00

Have you ever wondered how the masters are able to practice the poses with such ease or how they achieve perfect positions while practicing while it is so difficult for you? Here is a earlier post Top 3 Videos of the Masters which shows the videos of masters practicing. It looks as if those yogis have elastic bodies and we would not be able to achieve their heights. Similar feelings may occur when you look at the magazines containing the pictures of the various yogis posing in different asanas.

When we look at these videos we may wonder if we will be able to practice like a master. Is that possible? Will you ever be able to practice like a master? That is a difficult question to answer. One thing to remember is that perfection in any activity needs time and devotion. Masters did not become masters in a day and neither is that possible for anyone to do that. All the effortless moves which we see them performing is result of hundreds of hours of practice under proper guidance.

It should also be remembered that every persons has different body structure, muscle strength etc. It is not right to compare one with another persons. Flexibility and strength are also different for different individuals. Still keeping the individual limitations in mind it is possible to make great progress.

Here are few tips on how to make progress in your Yoga practice.

3 Key Steps For Achieving Mastery in Yoga

Practice Under Right Guidance
If you want to achieve mastery in Yoga poses, constant practice will be required in the right direction along with proper guidance. Practice should be treated as passion instead of being just another hobby or exercise. Though for beginners it may be difficult to have passion for Yoga, but as you continue the practice it will become a passion because of the feel good factor which comes after every intense yoga session.

Observing yourself while in the pose
Try to observe your self and also others in case you practice in group. That will give a great insight into what you are doing right and where improvements are needed. If you want to observe your pose one good way could be using mirror. But it also has its own limitation as you cannot observe yourself in all the positions.

I feel getting photographed in a pose and then observing your positions in the picture is a better way to judge how well you are doing. Try to get photographed from different angles to get a better perspective. Once you see where you are making mistake, try to improve and make adjustments and get photographed again, and again observe the pose in the picture. This is a good way to improve.

Interest in Learning
Try to learn new a new pose every 1 or 2 months. Practicing different poses will help in gaining new perspective as well as progressing well in the current posture. There may be few stiff or weak muscles which can be energized with a alternative pose. Once that happens your progress in the current pose will also improve significantly.

Measuring the progress
Important thing to keep in mind is there should be progress in the pose and that should be measurable. It can be measured in two ways.

Can you reach a more perfect position as compared to before? For example, can you touch the ground instead of just touching the toes with your finger in the forward bend.

Secondly can you stay in the pose longer? For example are you able to stay in Virbhadra Asana for 30 breath counts instead of 20 earlier?

All said and done the basic principle is to practice. More you practice more mastery you can achieve. Another thing to remember is everybody is different, so although you may not be able to reach the pose like the masters in the video what you can achieve can still be called great based on your limitations and practice. So continue your practice and do not put much thought to what you can achieve. You will surprise yourself with the progress you make with constant practice.

Related Posts
Yoga Insight - How To Make Progress In Your Asana?
General Tips while performing Asanas
Yoga Tips : Breathing techniques to master forward Bending yoga asanas
Managing Laziness in Yoga Practice

Practice Virbhadra Asana -3 (Warrior Pose 3) for Stronger Leg, Ankles and Toned Abdomen

2009-11-02T21:31:00.000-08:00

This is third post in the series of the previous two posts on Virbhadra Asana. This is more advanced and strenuous asana amongst the three, but is great pose to build strong ankles, hamstring and toning our abdomen. There are three stages in this pose and each of them build strength in different regions of the body. But, the major area which is affected is the the lower region and the back.

In this pose another aspect which is developed in the body is the balance and concentration. Multiple muscles must coordinate so that body can be balanced on one leg starting ankles to the hamstring on the upper leg. Each muscle must also have proper strength to balance the body on the single leg. This develops the coordination between the muscle groups. Practicing Virbhadra Asana develops strength on each of these muscles in proper proportion which gives the legs a toned look.

In the final position the body leans forward, which requires strength of the hamstring and the calf is also stretched. The lower abdomen also gets toned as the abdomen muscles are used in the balancing act which also reduces the fat in them.

How to Practice Virbhadra Asana -3?

Stand with feet around 4 feet apart and with inhalation raise the arms and join the hands on top of the head. Try to make sure that the arms are touching the ears. This is the base position of the asana.

Come to Final position of Virbhadra Asana 1. Please see the steps here. This is stage 1 of the pose.

With exhalation bend one knee and lean forward making sure that upper body is touching the leg on the top.

Stabilize your body in this position for few seconds. This is stage 2 of the pose.

With inhalation straighten the right leg and lift the left leg so that it is parallel to the ground. Also the arms should be stretched and parallel to the ground. In this pose the body is balanced on one leg and arms and legs should look like pulling each other.

The leg on which the body is standing should be bent from the knees.

Stay in this pose for 20 breaths and then bring the leg down and body should be back to stage 2. Then with inhalation come back to stage 1 and finally to base position.

Follow the same steps for the other side.

Repeat the entire set 2 times

Benefits of Virbhadra Asana -3

Entire leg including hamstring is stretched. Ankles, calf and various muscles in the leg are used and they become stronger and toned.

Groin area is stretched, and buttock muscles are also used.

Abdomen is toned and it improves the digestion and relieves constipation.

Chest and arms are also toned and shaped.

Body balance and mental balance improves

Related Posts
Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)
Strengthen your back and leg strength with Virbhadra Asana 2 (Warrior Pose)

Practice Virbhadra Asana -3 (Warrior Pose 3) for Stronger Leg, Ankles and Toned Abdomen

Loose waist fat and cure constipation with Triyak Tadasana(Swinging Palm Tree Pose)

2009-10-25T21:40:00.000-07:00

Triyak Tadasana is one of the simple postures which are used in Laghu Shankh Prakshalan which is a yogic technique for cleansing the intestines which helps in relieving constipation and detoxification of the body. In this pose the body resembles as if a palm tree is swinging due to wind, hence its name.

This pose is extension of Tadasana and has similar effects to that pose plus some additional effects and benefits. In Triyak Tadasana, both sides of the waist are stretched which removes the fat from that region.

How to Practice Triyak Tadasana?

Stand with feet around 2 to 3 feet apart.

With inhalation take the hands above your head and lock them.

Make sure that the locked palms face upwards.

Now with exhalation stretch to your right. Try to bend as much as possible towards your waist.

Stay for around 10 breaths and with inhalation come back to original position.

Now repeat the same towards the left side.

Repeat the entire steps for 5 times.

With exhalation bring the hands down.

Benefits of Triyak Tadasana

It stretches the sides of the waist and reduces the fat from them. This happens especially during the Laghu Shankh Prakshalan when it is done after drinking luke warm water.

The entire back and the nerves are massaged. The spinal cord is stretched which increases the blood flow in the region.

Intestine is stretched and improves the peristaltic movement and helps in cleaning the intestine and helps in relieving constipation.

Improves the body balance and keeps you mentally alert.

Standing Yoga Poses - Possess Stronger Body with Grace

2009-10-23T09:12:00.001-07:00

Standing Yoga Poses are the starting poses for most yogis. Typically in Iyengar system beginners need to practice the standing poses before moving on to other poses. Standing poses build strength and stamina and prepare the body for the advanced poses by developing the coordination of different muscle groups. These poses also build body balance, especially the ones in which body is balanced on a single leg and it improves the coordination. Yogis also become mentally alert after practicing standing poses. The standing poses also strengthen the back, abdomen region and help in relieving muscle sprains in the back and neck region. The shoulders open up and so does the chest which improves the body posture.

Our body consists of muscles, tissues, ligaments and bones. When you practice the standing poses, entire lower region of body is used. Practicing multiple poses one after another utilizes multiple muscle groups and ligaments and makes them stronger.
I suffered serious ligament injury in the knee and after that I was not able to walk properly and folding my left leg was almost impossible after that. With practice of standing poses along with loosening exercises of the knee, I have recovered from that injury and now face no trouble at all. I am able to sit in Padmasana again which tests the flexibility of the knee joint a lot. The standing poses also open up the joints and reduce inflammation of the joints.

When you will practice the standing poses you can feel the muscles which are being used. Being aware of this is important as next time you practice you can feel if you are doing it correctly by concentrating on the feeling you have on those same muscles.

How to Practice the Standing Sequences?
It is important to rotate the poses which you practice from day to day. If you practice everyday then on a day select 3 to 4 poses as per your capacity and then practice them. Next day pick another set of 3 to 4 poses and practice the set. Keep the set for each day consistent. This has two benefits. Firstly even if you take 3 poses in a set, you will be able to practice six poses in two days consistently. Secondly since practicing only 3 poses is less tiring that 6 poses you would be able to practice them with more energy and concentration and the poses can be mastered more easily and the progress is faster and better.

For weak persons standing poses can be tiring and they should take care not to take too much strain. Also persons with weak heart should be careful not to be too long in a strenuous pose. I have written a article on avoiding tiredness while practicing poses here.

Another thing to consider is to gradually start increasing the timing for the poses. It is important to gradually increase the time you spend on a pose as this will help in increasing mastery of the pose and provide more benefits.

As you keep on practicing the poses over a period of time you will notice that the effect which a pose has on a particular body part, and you interpret the pose's effects emotionally and intellectually will change. When you begin a pose in the initial days the experience will be different compared to few weeks later and will continue to change. That is the most exciting part of practicing yoga poses.

There are other subtle points which should be considered which can enhance the Another aspect to consider is the distance between the legs which would vary as per your height. You would need to experiment a little to find the right way for your body. Also proper breathing is important when transforming from one position to another, or while going into or coming out of a pose.

With constant practice and determination you will possess strong and shapely legs which will help you not only in other poses but also enhance your physical capacity to undertake the daily activities of life full of energy and ease.

Related Posts
Standing Poses

Timing of recurring Pain can provide clues to disease

2009-10-22T18:26:00.000-07:00

Some time you may notice that you have similar symptoms for number of day during the same time of the day. For example there may be pain in the abdomen in the night between 10pm and 11pm. Another example could be aggravation of coughing during some period of the day. Usually there is no explanation in usual medical system as to why this happens during that particular time. But timing of some recurring pain or any other symptoms can provide clues to diseases which help in easier cheaper diagnosis and cure.

This clue lies in Biorhythm of the body. The Biorhythm constantly changes in the body which in turn changes the energy levels in each individual. During particular period it is on peak and then goes down for some days and again peaking in few days. One cycle of Biorhythm takes 23 days to complete. Some airlines still use Biorhythm to anticipate when the pilots would be there at the peak health so that they can fly with minimum risks.

Similarly there is a energy cycle for all the organs and it keeps on changing from high to low and then back to high in 24 hr cycles. The energy circulation between different organs of the body fluctuate as per the timing of the day. In acupuncture and acupressure theory, there are different meridians equivalent to energy channels and they correspond to 12 major organs. There is bioenergy flow between these organs which determines the activity level of organs corresponding to the meridians. Each organs has a peak energy time of 2 hours. Similarly after 12 hours of the peak time the energy will be lowest for that organ.

Here is the list of the organs and their bioenergy peak times.

Liver - 1am to 3am

Lungs - 3am to 5am

Large Intestine - 5am to 7am

Stomach - 7am to 9am

Spleen - 9am to 11am

Heart - 11am to 1pm

Small Intestine - 1pm to 3pm

Bladder - 3pm to 5pm

Kidney - 5pm to 7pm

Pericardium - 7pm to 9pm

Triple Warmer (Three regions in the body in combination of various organs) - 9pm to 11pm

Gall Bladder - 11pm to 1am

The above list can be used to understand which organ is likely to be causing the pain or discomfort. The energy level influences the functioning of the organs during a particular time of the day. This order was discovered by years of observing the times of day that the disorders of the various organs displayed their worst symptoms by various individuals.

For example, many of the worst asthma attacks take place during the early morning hours when Lungs have maximum flow of bioenergy. Similarly stomach pain due to gas can happen between 5 to 7 am. Gall Bladder pain can happen between 11pm to 1am. The best time to treat these cases is at a time as close to this time as possible.

Using this chart you can eliminate the unlikely diseases and concentrate on the like problems. One thing needs to be noted though that during certain condition, the biorhythm may be disturbed and the chart may not work perfectly. For example those with bad routines (very late sleeping or traveling to another timezone may upset this cycle and it take few days for the body to adjust back.

Related Posts
Treating Abdomen Pain With Acupressure
Relating Vajrasana Effects With Acupressure Points

Develop Strong arms and abdomen with Lolasana(Swinging Pose)

2009-10-21T21:27:00.000-07:00

Lolasana or the swinging pose is a good way to develop stronger arms. Practicing this pose involves balancing self on the arms in padmasana pose. It is one of the poses where the body is not static in the final position.

Practicing this requires you to be able to sit in padmasana. Once the lower body is locked by the padmasana then the body is lifted and maintained in that position with only the arms and the abdomen which tones them and makes them stronger.

How to Practice Lolasana?

Sit in Padmasana on the mat.

Place the arms besides the legs.

With inhalation lift the lower body so that legs are above the ground with only the palms touching the ground.

Now swing the body while balanced on the arms.

Repeat the swinging for around 20 times.

Now lower the body slowly.

Now change the leg position so that the other foot is on the other thigh and repeat the entire steps again.

Benefits of Lolasana

Arms, shoulders and the abdomen become stronger.

Chests are developed.

Coordination increases in the body.

Improve your Upper Back and Shoulder Strength with Virbhadra Asana 1 (Warrior Pose - 1)

2009-10-05T21:58:00.000-07:00

Do you struggle with weak shoulders or other shoulder problems like Frozen Shoulders? Do you want to a single pose which can improve the upper body shape and strength and at the same time increases the leg strength? Imagine practicing an asana which can improve the chest muscles shape, increase the upper back strength, stretches the back bone and improves the alertness. Try Virbhadra Asana - 1.

In the last post I described another variation of Virbhadra Asana. Current variation of Virbhadra Asana is also quite elegant like the other variation described earlier. This is more intense and difficult as comparatively and works on all the back muscles especially the upper back. Practicing this asana helps you open up and develop more confidence as this posture represents aggression of a warrior. When you throw your neck back looking up during the final position of the pose the heart opens up.

How to Practice Virbhadra Asana 1 (Warrior Pose - 1)

Stand on mat with the legs around 4 feet apart. Depending on your height you can either increase or decrease the distance between the feet.

Stretch the hands sideways with the palms down and arms at the level of the shoulders. Try to stretch the hands as far as possible. Now with inhalation raise the arms above and join the hands above the head. Try to make sure that the elbows are as straight as possible.

Take few seconds to stabilize in this position.

With exhalation turn the right foot outside so that it is right angled to the hip.

Now turn the left foot inside.

Turn the face towards the right foot. Make sure that the torso is facing the right foot.

Now with exhalation bend the right leg from the knee so that the thigh is parallel to the ground. Try to feel the weight on the right buttock. Here stress will be more on the left shoulder and try to straighten it.

Adjust the upper body so that it is straight and not leaning towards the right leg.

Stay in this pose for around 10 seconds in the beginning. Gradually increase it to 20 and then on to 30 seconds to 45 seconds.

With inhalation again come back to standing position and then straighten the feet so that they are in original position.

Now repeat the pose for the left side.

Repeat the sequence twice.

Note : This is a strenuous pose and it should not be practiced by persons with heart disease or weak heart with consulting qualified teacher.

Benefits of Virbhadra Asana 1 (Warrior Pose - 1)

Improves Stamina and strength.

Stretches the groin and strengthens the legs including the ankles and thighs.

Shoulders are stretched when the hands are folded above the head which strengthens them and cure problems like frozen shoulders and limited mobility of the shoulders.

Shoulders and upper back becomes stronger and body posture is improved and this helps in getting ready for Sarvangasana and Shirsasana. The circulation in the entire back improves and all the back muscles are massaged.

Overall the body becomes stronger becomes ready for advanced poses.

Strengthen your back and leg strength with Virbhadra Asana 2 (Warrior Pose)

2009-10-03T09:41:00.000-07:00

Do you wish you see yourself practicing one of the asanas seen on almost all yoga articles or magazines? Here you go. In this post I want to present one of the most published asanas. This asana is known as Virbhadra Asana or the Warrior pose. Virbhadra Asana is one of my favorite poses. This pose looks beautiful and more so when a group of yogis practice it together. There are three variations to Virbhadra Asana and like the other two variations; yogi practicing this pose looks very smooth, and elegant. This is one of the basic standing poses and very helpful for strengthening the lower body and entire back. This pose improves the leg strength of the yogi and they become shapely.

This pose looks quite simple and easy to practice but those who try to practice it for the first time can immediately realize that it requires more strength than what it looks like when looking at someone practicing it. When I practice this pose I realize that it is same case in lot of other spheres of life. Lot of tasks looks simple when others do it till the time comes for us to do those same tasks. When this happens when we realize difficulties in performing those particular tasks. Practicing those tasks also changes our perspective and we understand new intricacies.

How to Practice Virbhadra Asana 2 (Warrior Pose)

Stand on mat with the legs around 4 feet apart. Depending on your height you can either increase or decrease the distance between the legs.

Stretch the hands sideways with the palms down and arms at the level of the shoulders. Try to stretch the hands as far as possible.

Take few seconds to stabilize in this position.

With exhalation turn the right foot outside so that it is right angled to the hip.

Now turn the left foot inside and lock the left knee by tightening the quadriceps.

Turn the face towards the right foot.

Now with exhalation bend the right leg from the knee so that the thigh is parallel to the ground. Try to feel the weight on the right buttock.

Adjust the upper body so that it is straight and not leaning towards the right leg.

Stay in this pose for around 10 seconds in the beginning. Gradually increase it to 30 seconds to 45 seconds.

With inhalation again come back to standing position and then straighten the feet so that they are in original position.

Now repeat the pose for the left side.

Repeat the sequence twice.

Benefits of Virbhadra Asana 2 (Warrior Pose)

Improves Stamina.

Improves the thigh strength.

Improves the shape of the buttocks.

Improves the chest shape and back is strengthened.

Prepares the body for more intense poses.

Relating Vajrasana Effects With Acupressure Points

2009-09-25T07:09:00.001-07:00

Some time back I wrote a post on curing abdomen pain through acupressure. When you press those acupressure points it helps in curing or reducing the abdomen point. These points were tried successfully by me on multiple than one patients. Later I realized that some of the points which I pressed during the acupressure therapy are also pressed while practicing Vajrasana. Vajrasana is one of the important asanas which help in stomach diseases. Regular practice of Vajrasana improves digestion and relief from stomach disorders. Vajrasana also strengthens the legs and cures rheumatic legs pain. Some of the points I mentioned are located on the legs and they are coincidentally pressed during practicing Vajrasana.

Purpose of this post is to point out the points which are common with the Vajrasana and the Acupressure therapy for abdomen pain. Knowing this will help us in Understanding how to use various asanas in combination with acupressure to get quicker relief. For example if we know the acupressure points for a particular disease then as a next step we can observe which asanas work on those points. Then along with Acupressure we can practice relevant asana. Of course it is important to observe the various precautions related to a particular disease and the asana.

Vajrasana

Points Which Are Pressed
Please refer to the post here for the points.
1. This point is located just above the joint of the two middle fingers of the foot. Since the top of the feet are pressed against the floor this point is pressed. This is same as point 1 mentioned in the article.
2. To locate this point draw a imaginary line from the join of two middle finger on the feet to the ankle. The point will be on the on the ankle at the end of the line.
3. This point is located on the right leg. Just below the bottom of the knee cap there is another prominent bone joint. The point is located just outside the bone. This is same as point 3 on the article.
4. Apart from these common points there are other points which are located on the back of the leg which are pressed during Vajrasana which like the back of calf muscles, back of knee joint, and point just below the buttocks.

Achieve Shining Face and Cure Thyroid Problems with Halasana - Plough Pose

2009-09-15T10:03:00.000-07:00

Are you suffering from Thyroid problems and want to cure it? Do you feel lethargic and lack energy? Do you want to detoxify and feel rejuvinated and bring back the shine on your face? Then Halasana (Plough Pose) is the pose which you should practice. Halasana is used in many theraupatic causes including curing Thyroid problems and rejuvination of the body and recover faster after illness. In this pose the body resembles a plough hence its name.

How to Practice Halasana (Plough Pose)?

Lie down on the mat on your back.

With exhalation take both the feet up and make them perpendicular to ground.

Relax for two or three breaths in this position.

With anoth exhalation lift the legs and make them parallel to the ground like in the picture.

Support your back with the hands. Take one or two breaths and try to stabilise in this position.

Again with exhalation try to touch the feet to the ground. Now extend your hands and place them on the ground on the back of the body.

Try to stay in this pose for as long as possible. Gradually try to increase the time you spend in this pose and extend till 5 minutes.

Carefully come out of this pose in reverse steps with inhalations.

Things to note while practicing Halasana (Plough Pose)?

If you have neck injuiry or spondalitis you should not attempt Halasana.

In case there is too much strain on the neck use a rolled towel under the neck.

In case it is not possible to touch the legs on the ground then use a stool or any other pain surface object with will raise the leg level. Gradually with practice you will be able to comfortably touch the ground.

Usually you will find it easier to practice Halasana in the evening as body is more relaxed while in the morning the body is stiff. But practicing in the morning will stretch the hamstring and the back more while practicing in the evening will relax and provide you mental rest after the work.

I find it quite relaxing in the evening as especially so when I do it at the end of the yoga routine. All your headaches and mental tiredness and lethargy will disappear.

Benefits of Halasana

Halasana is excellent pose for Thyroid problems. The blood is blocked in the neck region an it oxygenates the thyroid gland which is exteremely good for thyroid problems.

Detoxification of the blood is another benefit from Halasana.

Regular practice of this asana along with Sarvangasana will keep the youthfull look on your face with a glow.

This asana prepares you for Paschimottanasana by stretching the hamstring and the back.

This pose may be done by people who suffer from high blood pressure and because of which they are unable to practice inverted poses.

Internal organs are massaged therefore this pose makes the Kidneys and Liver healthier

Importance of Solar Plexus

2009-09-05T06:42:00.001-07:00

Solar Plexus which is located behind the belly button or the Navel is the central location of the body according to various theories. This is known as Nabhila in Sanskrit and Nabhi in Hindi and Bengali. This is located approximately at the center of the body. Importance of the Solar Plexus increases due to the fact that one of the chakras also known as Manipur Chakra is also located at this location. Navel center is associated with the balance in emotions. You might have seen that when you get afraid or hear some sudden sad or shocking news you tend to feel hollowness in the stomach as if that region has lost strength and sensitivity. This is beause of the imbalance created in the Solar Plexus. Depending the situation or the type of imbalance created different people can suffer from different symptoms. Some people start having loose motions also while other suffer from constipation. Apart from these physical symptoms there can be emotional disturbances like depression, therefore it is important to maintain the balance in the Solar Plexus.

There is a term in Hindi which is known as "Nabhi Talna" which can be roughly translated to imbalance in the Solar Plexus. It is known as disturbance of Solar Plexus. When this happens, it creates problems like constant and acute abdomen pain. If Solar Plexus is disturbed, energy center moves either above or below the navel. In case of upward movement, constipation happens and in case of downward movement, loose motions happen. Usually in case of Solar Plexux imbalance digestive system is affected the most physically. Although modern medical science does not believe in this phenomenon, but most Indians believe in this and I have practically seen it happening. Even when people are suffering for a long time setting the Solar Plexus back can miraculously cure the pain in very short time and people get well in half a day.

Reasons for Solar Plexus Shifting
As mentioned above Solar Plexus can shift due to emotional disturbance or also while lifting weight. People who lack core strength are prone to this more than people with strong core.

Indications of Solar Plexus Imbalance
Join both your palms together and try to match the lines of both palms and base of the little fingers with each other. If the top lines do not match it indicates imbalance in solar plexus. Another method is to make the patient lie on a flat surface and joint the toes of both the feet together. If there is imbalance then the one of the toes will be taller than the other.

Problems Due to Solar Plexus Shifting
Sometimes Solar Plexus shifts are confused with hiatus hernias due to wrong diagnosis. Apart from the acute abdomen pain patients experience heartburn and regurgitation, when stomach acid reaches the esophagus. Sometimes the upward movement of the Solar Plexus compresses the diaphram which the protective layer around the heart and it may be wrongly thought that there is some problem in the heart.

Setting Solar Plexus
There are few different kinds of techniques which can set the Solar Plexus back properly.

1. Make the patient lie down on a flat surface. Join the feet together. One of the feet would be lower than the other. Hold the toe which is lower with one hand and pull the toe while holding the foot with the other hand. Pull it two or three times. Do it twice or thice a day.

2. Another technique which is used is creating vacuum for setting the Solar Plexus back. Make the patient lie on a flat surface with the navel exposed. Place a burning lamp on the Navel and carefully cover it with a glass tumbler. After sometime all the oxygen will be burnt up in the glass and the lamp will be extinguished. This will create a vacuum and it will pull back the Solar Plexux back to normal position.

3. Amongst the asanas, Halasana is a good pose to set the solar plexus back to its position. Practicing Chaturang Dandasana strenghtens the core and helps avoid the problem.

Treating Abdomen Pain With Acupressure

2009-09-02T10:03:00.000-07:00

In this article I would like to reveal how to treat abdomen pain with Acupressure which I have found out to be extremely effective with the people I have treated. I have used this treatment on multiple persons including my mother and found that it provides lot of releif from pain. Stomach pain, especially if it happens in the night can be disastrous situation and people are forced to rush to doctors. The points which I am mentioning need to pressed from 3 to 5 minutes each depending on the intensiy of the pain and the physical condition of the patient. If there is too much pain then press the points softly.

Point 1 : This is on the right foot. This point is located on the line starting from the intersection of second and third fingers and going till the middle of the ankle joint. From the intersection of the fingers it is located one inch above.

Point 1

Point 2 : This is located on inner side of the right leg. From the prominent ankle bone move around 1.5 to 2 inches above the ankle bone.

Point 2

Point 3 : This point is located on the right leg. Just below the bottom of the knee cap there is another prominent bone joint. The point is located just outside the bone.

Point 3

Point 4 : These are multiple points which are located on the imaginary line which passed from the throat through the belly button (naval). Start two inches below the belly button and press at a difference of half an inch going upwards. This meridian is called Conception Vessel Meridian. The points are located from two inches below the belly button and go to top at a difference of half inches each till 4 inches above the belly button. If you want to press multipe point together, place four fingers of left hand on the points and then press the left hand with the right hand. This will enable you to press more than one point together.

Point 4

Point 5 : This point is on the right hand. It is located on the joint of the index finger and the thumb near the wrist.

Point 5

Point 6 : These points are located on the right face just above the ear lobe and near the ear.

Point 6

Press each point 2 to 3 minutes. Start from the right foot and go up till point 3. Then move to the stomach points. Then move to the point 5 and finally to point 6. Patient will immeiately start feeling better. In case of severe pain press the point 2 to 3 times a day. Within two to three days most patients are cured. For problems like peptic ulcers this treatment may need to be given for several weeks.

Related Posts
Here's Quick Way to Remove Buttock Pain With Acupressure
Treat Leg Pain with Acupressure
Treating Frozen Shoulder with Acupressure

5 Steps to Beat Back Pain

2009-08-29T03:53:00.000-07:00

I have written multiple posts in last two months on asanas which are beneficial for back problems. Usually the back bend postures are beneficial for the back problems as they strengthen the back muscles and few of them align the disks in case of slip disk. Apart from the asanas there are few other areas in day to day life which if taken care, can help you in recovering faster and avoiding the problem in future. Here are 5 steps which will help you to beat back pain.

Sitting on the Floor
This point is for people who are already suffering from back pain or who have weak back. Sitting on the floor puts pressure on the lower back and aggravates the lower back injury. If you want to practice pranayama or meditation sit on a flat wooden chair and try to support the back.

Leaning or bending forward while lifting weight: Leaning forward or bending to pick some heavy objects from the ground, picking up your child is also a strict no no. The golden rule is to bend from the knees and keep the back as straight as possible while picking up any object. In case of back pain you should totally avoid lifting any weight. You should also avoid any forward bending asanas.

Reduce Animal Protein Foods : While recovering from the back pain avoid animal proteins like meat, eggs etc as it will prolong the recovery period. Taking vegetarian food which are easily digestible are good for recovery. Avoid food which cause constipation and take a lot of water. Constipation increases back ache and arthritis

Maintain Proper Weight : Maintaining proper weight helps avoiding back problems. Additional fat is usually deposited in the belly for the men and it results in paunch. Your body needs to carry that additional weight all the time. Additional weight on the belly puts extra pressure on the back and chances of injury increase.

Strengthen Your Back with Yoga : Last but not the least is to have a stronger and flexible back. There are numerous asanas which are beneficial in back problem. Back bending asanas strengthen the back muscles as they are directly exercised. These asanas also remove stiffness of the back muscles and make them flexible. In case the back problems have just started it can be cured in a week usually. For more chronic problems it will require constant practice from few weeks to few months. I would advice practicing the back bend postures twice a day for back pain patients. Only thing to take care is not to over exert. I have written about those asanas previously. Here are links to few of the previous articles on back bend postures.

Ardh Dhanush Asana (Half Bow Pose)- Yoga For Lower Back Pain
Makarasana (Crocodile Pose)
Sphinx pose
Ardh Shalbhasana For Lower Back Problems

If You Are Introvert and Shy, Ustrasana Can Help You Open Up

2009-08-21T21:52:00.000-07:00

Ustrasana (Camel Pose) is one of the backward bend poses. When we open up, we gradually transform from being introvert to extrovert and shed shyness which can hamper our growth. Although being introvert is not a bad thing in itself, but that should be a choice instead of being afraid to face the world. When we are more open we become more receptive to new ideas, thoughts and take up challenges of life with more open mind and expect success instead of failure. Backward bending poses open up upper front region of the body physically as well as opens up the person spiritually and mentally.

People are not used to bending backwards and feel afraid to try it out initially. I was also afraid for quite some time in the beginning but trying it out eventually made it easier for me to practice this pose. This pose stretches the front portion of the body and you need strength on the front of the legs. You front region including the heart and belly are exposed which helps you opening up.

How to Practice Ustrasana?

Sit in Vajrasana on a cushioned mat.

Stand on the knees. If the knees hurt while the weight is on them, try to use a blanket below the mat.

Hold the right ankle with one right hand.

Lower the body and hold the left ankle with the left hand.

Let the throat stretch by pushing your head towards the legs.

Stay in this for around 15 to 30 seconds and come out of it with exhalation.

Rest in Hare pose (Shashanka Asana) for a some time breaths.

Notes :
A deeper stretch can be achieved by separating the knees slightly wider at the outset.

Beginners can practice easier version by only holding one of the opposite toes and raising the other hand at around 60 degrees.

Benefits Of Ustrasana (Camel Pose)

Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.

This asana can be used to improve the body posture and drooping shoulders.

Helps eliminate toxins by expanding the surface area of the Kidneys due to stretch. If this asana is done immediately after forward bend like Janu Shirsasana which compresses the kidneys it is more beneficial to kidneys.

Back is strengthened which helps avoid back problems

Can used as therapy for Asthma patients, lung diseases and bronchial problems.

The Greedy Person’s Way to Get Rid of Acidity Quickly

2009-08-19T09:56:00.000-07:00

Here is a small story in which I am the greedy person and how I got relief from Acidity :)

Last week I was alone in the house as my family was in my home town and I was going to board the train at night to reach my home town. I returned from office at around 8 pm feeling quite uneasy and unwell. I had been not feeling that well since around 7pm. I was having headache and dizziness and also pain in the eyes. While driving home the uneasiness increased and I could feel the condition worsening. This all started with me eating a Samosa (Indian snacks made with flour and potato filling) while having tea at around 6 pm in the evening. Usually these are not good and the oil used for cooking are usually cheap quality and sometimes unhealthy but I was hungry and stomach won over my mind.

After I returned from office I decided to lie down for some time. I lied down for 15 – 20 minutes but it did not ease the condition. I had throbbing headache on the left side of the head near the region of left eye. Although I was suffering I was not able to ascertain fully reason for the uneasiness. Then I also noticed that there was some burning sensation in the stomach. I realized that I was suffering from acidity.

I did not have any read medicine and did not have much time to go to doctor as I had a train to catch after 1 hour. I figured out that quickest way to get relief was to expel the toxin. For that I thought of Vaman Dhouti which I have written about earlier. I took around 1.5 liters of water and heated it to lukewarm temperature. Then I drank the water and threw out the water and all the acid which was accumulated along with the remains of Samosa came out. The process took around 10 minutes. After that I lied down for around 20 minutes. It was time to go to station after that. I did not take any dinner that night and after 1 hour I was really feeling nice and after around 2 hours the headache was gone.

For acidity caused by greasy food Vaman dhouti is very good technique to expel toxins from the body. I would like to caution that people who suffer from heart problems should be careful with this technique as there is pressure on the heart and lungs during expulsion of stomach material and should consult proper guide before taking this path for cure.

Moral of the story is Do Not Be Greedy. Control Your Tongue. Often to satisfy the tongue we put the body through lot of pain.

Here's Quick Way to Remove Buttock Pain With Acupressure

2009-08-04T07:39:00.000-07:00

Buttock pain can really be pain in the butt literally :) Here is a way which can relieve buttock pain very quickly with the help of Acupressure. For some people it is so effective that they get relief in as little as 5 minutes and feel relaxed. The points for relieving buttock pain are located on the leg.

Treating Buttock Pain with Acupressure

Make the patient lie down on the stomach.

Press the point on the foot which is below the big toe. To find the proper area just press the points nearby until you locate the point where it hurts. Press that point with medium pressure for 3 to 4 minutes.

Next point is on the back of the knees. This point is located on the middle of the fold behind the knees. Press this point for 3 to 4 minutes again

Now press on the joint of the hips and buttocks just above the point where it pains.

Pressing these point will ensure quick relief and patient will feel immense relaxation and will be thanking you a lot. Most people are amazed with the quickness of the relief.

Cure Stiff shoulders and improve posture with Gomukh Asana(Cow Face Pose)

2009-08-02T04:08:00.001-07:00

In the Gomukh Asana (Cow Faced pose) the shape of the body resembles shape of cow face therefore its name. This pose extends the upper back and the shoulders and relieves the stress and tiredness from the back and entire body and useful for relieving stiff shoulder condition.

How to Practice Gomukh Asana (Cow Face Pose)?

Sit on the mat with legs extended in front.

Fold the left leg and take it besides your right hips.

Now fold the right leg and take it over the left thigh. Try to achieve stability in the seating pose.

Extend the right hand above the right shoulder.

Fold the right hand at the elbow and bring it behind the shoulder.

Now take the left hand behind the back and try to hold the right hand.

Try to keep the head still and stay for around minute. Try to extend the time gradually with practice.

Gradually come out of the pose and practice with other side.

Note: People with stiff shoulders will find it difficult to hold the hands behind the back. They should hold a towel or handkerchief and hold both the ends with the two hands. Gradually try to bring the hands closer and with regular practice you will be able to clasp the hands without a towel.

Benefits of Gomukh Asana

Gomukh Asana removes the Stiffness of Shoulders.

This pose helps in correcting the posture by making the back erect. Here is another article on body posture.

Cures stiffness of knees

As per some schools of yoga this also relieves hydrocele.

Cure Back Problems with Bhujanga Asana (Cobra Pose)

2009-07-26T20:46:00.000-07:00

I am back with yet another pose which is beneficial for back problems. Bhujanga Asana (Cobra pose) is one of the most famous Yoga poses which cures Back problems. This is a beautiful pose and it acts on the muscles of the back. It also strengthens the arms.

Actual difference is felt when we stay in this pose for some time rather than trying to come out quickly. In case there is discomfort then you should come out sooner.

How to Practice Bhujanga Asana (Cobra Pose)?

Lie down on the mat face down.

Bring the palms near your chest on both sides. Arms should be as much close to the body as possible.

With inhalation raise your trunk or upper body. Try to use strength of the back more than the arms.

Lift as much as possible then with the support of the arms try to stretch the back as much as possible. Try to push the neck backwards while trying to look up. This will help you to achieve greater arch of the back.

Breathe normally in the final position for as much time as you are comfortable and then with exhalation come back to normal position slowly.

Repeat this sequence 2 to 3 times.

Note : Try to keep the awareness on the back. This will enhance the beneficial effects of this asana.

Benefits of Bhujanga Asana(Cobra Pose)

Strengthens the back and excellent as therapeutic cure for back problems like back aches, weak back and slipped disk.

Strengthens the arms and tones them.

Massages the organs in the abdomen region like Kidney and Liver.

Treat Leg Pain with Acupressure

2009-07-26T10:43:00.000-07:00

Leg pain affect lot of people and is a cause of discomfort and leads to medication which are mainly pain killers. I personally do not like pain killers although there are certain condition when these are must but we can avoid pain killer with the help of painkillers. Rheumatic Leg pain can be treated with acupressure quite easily. Apart from Rheumatic pain, our legs also ache when we are tired at the end of playing or physical exertion when we are not used to such activity. Another condition when these is pain in the legs is cases of Chemotherapy for patients with bone cancer. One of my relatives is suffering from Cancer of various organs and there is slight spread in the bones present. When she takes her chemotherapy there is tremendous pain in the legs and she is unable to sleep in the night. I have tried acupressure on her to successfully make her sleep at least for few hours.

Acupressure points for leg pain
Several people especially children and older people suffer from leg pain and usually it affects them in the night time. Acupressure can be used to give them relief and long term treatment can cure them also.

1. There are several nerve endings in the feet which end at the intersection of the toes. Pressing those points send electrical signals through the nerves. Press there points between each toes for 1 minute each. These are depicted as point 1 in the picture.

2. Now press the points which between the bones which originate from the fingers. These are also important points for the nerves. Press these points for 1 minute on each line. These are depicted as point 2 in the picture.

3. Now press the big toe on the outer and inner edges for a minute. After that press all the points on the outer edges of the feet. On the inner side of the feet there are several nerves which stimulate the spinal cord and the waist as well as back region. If the pain is originating from those region it will be cures and it relaxes those regions. Finger Massager is a good tool to use for pressing the outer edges of the toes and the feet.

Related Post
Reflexology Points in the hand

Cure Stiff Back with Kati Chakrasana

2009-07-19T09:38:00.000-07:00

Kati Chakrasana (Waist Rotation Post) is a very simple but powerful asana which has multiple benefits. Practicing Kati Chakrasana cures stiff back and also tones the hips. It is very easy to learn and practice.

How to Practice Kati Chakrasana?

Stand with the feet around 2 feet apart. Make sure that the body is balance equally on both the legs.

Spread the hands on both sides of the body with palms down parallel to the shoulders.

Inhale. With exhalation swing the hands and move towards left side. Hold the left shoulder with the right hand and move the left hand and try to touch the right waist from the back of the body.

Rotate the neck towards left and try to look back as much as possible.

Stay for around 10 to 15 seconds and then with inhalation come back to initial position.

Now repeat the same for the other side.

While in the final position make sure that the weight does not fall on one leg.

Benefits of Kati Chakrasana

Kati Chakrasana removes stiffness of back.

Tones the lower back, shoulders and neck. Gives a nice stretch to the back in general.

It is one of the poses in Shankha Prakshalan which is a yogic cleansing routine of the digestive system.

Get Rid of Fear of Jal Neti Once and For All

2009-07-17T20:32:00.000-07:00

Today morning as I was preparing water to practice Jal Neti the thought suddenly came to my mind about asking my dad to try it out. My dad who is around 74 years old, practices Pranayama regularly every morning for around half and hour to 45 minutes. He has been practicing this for last 4 to 5 years now and attributes his alertness to the practice. He earlier had double heart attack around 24 years back and then around 10 years back had a stroke which temporarily paralyzed his left side. After the initial treatment, he started practicing Pranayama every morning after watching Swami Ramdev's programme on TV. After practicing Pranayama for last 4 to 5 years he has regained most of the strength and control on his limbs. He does not practice any asanas apart from some loosening exercises.

When I asked him if he would like to try Jal Neti it took him by surprise. He was initially apprehensive. I assured him that it is a very easy. Once I instructed him properly he was able to easily do it easily. This process also made me realize few doubts or questions which I think may arise in the mind of anyone who has not tried Jal Neti before.

I have written on Jal Neti before this and reason behind writing again on this topic is I find it extremely effective. I started it few months back and results for me are excellent. Earlier I used to get running nose very easily whenever I had throat infection, but I have seen that now a days even in case of throat infections also it is very mild and I don't get running noses.

Common Queries and Questions on Jal Neti.

I need to pull the water into the nose, and that is difficult
When you see any one performing Jal Neti either directly or watch a video it might appear as if water is pulled through one nose and thrown out of the other nose. But the fact is only thing one needs to concentrate on is breathing through the mouth during the duration of Jal Neti. Just start with breathing through the mouth and then attach the nozzle of the Neti pot on one of the nostrils and tilt the head. The water will follow its natural course and flow out of the other nose automatically. Follow this with the other nose.

How warm should the water be?
You might come across this question after you have made your mind to try out Jal Neti. It is best to keep it lukewarm or may be very slightly warm initially. You nose may be very sensitive initially and you will feel tingling sensation on the tip of the nose. If you are comfortable with the warmth of the water you can try to increase it a little bit more next time.

What to do if one of my nostril was blocked and the water does not flow properly?
In such cases I found that we can try two approaches. Firstly you can heat up the water a little bit more. This usually opens up the nostrils. Other approach can be to try from the other nostril first. Rarely is the case when both the nostrils are blocked. Trying both these methods will surely open up both the nostrils. Regularly practicing Jal Neti also reduces the incidence of blocked nose.

I still think Jal Neti is Gross
In reply to this I would like to ask a question. Do you feel passing of stool or urine is gross? Even if you feel so you still need to do that to keep the body clean. Similarly to keep the respiratory system clean and to cure many diseases it is necessary to practice Jal Neti from time to time. More frequently you do it better it is for you.

Using the Freshness of Morning in your Yoga Practice

2009-07-13T21:15:00.000-07:00

You may be a night owl and be at your best during the late hours but the fact is your energy and freshness is more likely to be more in the morning. It is law of nature that morning time is the time for renewal of everything. Sun rises after the dark night, birds starts to leave their nest to begin another day with the first rays of sun. Flowers start blooming again. Similarly morning is the ideal time for Yoga Sadhana or practice.

In the morning the body may be stiffer compared to evening but it is also having more strength and no mental fatigue which happens after a day of work. Apart from the mental fatigue, there are not thoughts which accumulated after interacting with people around us during the day. The thought process disturbs the mind while in the morning when the mind is calmer, the Yoga poses can be done with more awareness.

You will need more determination in the morning for the poses because of the stiffness but with practice the poses become easier to practice. Morning time is also the best time to detoxify using various therapies like water therapy and practicing yoga after that enhances the detoxification process.

Practicing in the Morning
If possible try to practice in a airy room or balcony which has fresh air.
This is one of the routine I can suggest you to try out which works very well.

1. Start with some small routine where in you rotate the joints of wrists, shoulders with breath awareness. Then follow with neck stretching and followed by kriyas which open up the leg joints. Take some rest in Shavasana.

2. Try some stretching asanas in the beginning like Tadasana. Try out some new asanas which is easy for you but keep changing this every few days. For example you can try out asanas which strenghten the arms and upper body for few days, then go for spinal twists or back bends etc.

3. Practice 7 to eight rounds of Surya Namaskar (Sun Salutaions). This will set the blood flowing quickly in the body, remove lethargy and increase the alertness.

4. Follow with 5-10 minutes of Shavasana.

5. Practice Kapalbhati pranayama for 10 minutes and Nadi Shodhana pranayama for 10 minutes followed by 3 to 5 rounds of Bharamri pranayama.

Practicing yoga in the morning sets your day in the right direction with right mindset and healthy body. Within few days you will see the difference this practice make in your day and you will looking forward to the next morning eagerly.

Kandharasana (Shoulder Pose)

2009-07-07T21:28:00.000-07:00

Kandharasana or the Shoulder pose is an pose in which part of the body weight is on the shoulders. This asana is good for Thyroid and can be practiced after inverted asanas like Sarvangasana.

How to practice Kandharasana

Lie down on your back on the mat with the hands placed near the body.

Fold the legs from the knees and place the feet near your hips.

Hold the legs near the ankles with the hands.

Raise the buttocks and try to lift the body as much as possible.

In the final position keep the weight on the shoulders, neck, arms and feet.

Stay for as long as possible and slowly come back to ground with exhalation.

Practice this for 2 to 3 times.

Benefits of Kandharsana

During this pose there is more blood flow through the thyroid glands therefore it is good for treating the various conditions of thyroid glands.

The back is also strengthened and cures back pains and helps in realigning the spinal cord.

This pose opens the lungs and it is good for respiratory problems including asthma

The upper thigh and groin is stretched and toned.

Practicing this asana after Sarvangasana increases the benefits of Sarvangasana.

Precaution
Persons having neck pain or hernia should not practice this.

Here is how you can cure Constipation

2009-07-04T08:20:00.000-07:00

Constipation is the reason for many diseases and can be caused by variety of reasons. Irregular motions which can some times last for 2 or 3 days is known as constipation. Constipation causes lethargy, loss of appetite, head ache, bad smell from mouth, piles, mouth sores and other diseases.

Major reasons behind constipation are lack of physical exercise or activity, excessive consumption of tea or coffee, lack of fiber in food and eating refined food or high fat animal products, diseases of liver, not chewing the food properly etc.

Here are few ways to prevent and cure constipation. To cure and prevent constipation it is very important to maintain an healthy lifestyle. Drink around 1.5 liters of water first thing in the morning. Please see the article on water therapy for this. Regular exercises and inversion asanas like Sarvangasana are extremely good. Including vegetables in the diet and chewing the food properly helps in the easier digestion and prevents constipation.

Guava

Guava is a much ignored fruit but contains the vital vitamins A, B and C and various minerals like phosphorus etc. It contains lot of fiber and excellent for treating constipation. Taking one or two ripe guava in the evening is extremely beneficial.

Triphala
Triphala consists for three herbs Amla, Baheda and Hartaki and is one of the most potent combination for curing constipation. Taking two teaspoons spoon of Triphala with water or milk in the night clears the stomach quite easily and at the same time it is not habit forming. To increase the effectiveness of Triphala take it with one third amount of Carom seed powder(Ajwain in Hindi) and Rock salt and take it with warm water.

Gulkand (Rose Petal Jam)

Gulkand is prepared by mixing rose petals and sugar in a glass jar and putting the jar in the sun for 3 to 4 weeks. The ratio of Rose petals to Sugar is 1:2. This is an excellent tonic for enhancing the digestive system and relieves constipation. It cleans the intestines, reduces the body heat therefore the acne and pimples are cured. Apart from this it is excellent for treating acidity. Take Gulkand with warm milk or water for constipation relief.

Amla Aloe Vera Juice

I recently wrote on Amla Aloe Vera juice and its benefits. Please visit the article here.