FREE YOGA EXERCISES

How Yoga Calms the Mind and Body

2008-07-03T05:12:00.001-07:00

Yoga is famous for its ability to heal and bring peace of mind. But how does the practice of yoga accomplish this?

There are two nervous systems in the human body: sympathetic and parasympathetic. The sympathetic, commonly known as the "fight or flight" system, causes the blood pressure to rise, the breath rate to quicken, and stress hormones to flood into the body. Historically, this occurred to prepare the body for fighting dangerous animals. But in today's world, we experience this response while we are sitting in traffic or feeling stressed at the office. When this system is overly stimulated, we can experience health consequences such as ulcers, migraines, and heart disease.

The parasympathetic nervous system lowers blood pressure and slows the pace of the breath. When the blood no longer has to rush to the muscles, it is free to travel to the digestive, reproductive, glandular, and immune systems made up of organs that are more necessary to long-term survival. The body now has time to heal the damage accumulated during our daily battles. Studies have shown that long, deep breathing encourages the actions of the parasympathetic nervous system and allows relaxation and healing to occur. The yogi practices breathing meditations called pranayama, which encourage the actions of the parasympathetic nervous system.

The quality of the breath reflects the quality of the mind. There is a connection between our mental, emotional, and psychological states and the pace and depth of our breath. For example, when we are frightened, we take short, quick, shallow breaths. When we are deeply relaxed or asleep, we take long, deep breaths.

While our mental state influences our breathing pattern, we can choose to change our breathing pattern and thereby change our mental state. When you relax and slow the pace of the breath, the pace of the mind is similarly calmed and quieted. Over time, you begin to act and think from a state of peace. The more time you spend in this place, the more likely you are to act with patience, understanding, and compassion.

The breath also helps us to stay connected to the present moment. Staying in the now frees us. We can move on from past grievances and sorrows and can view the world as it really is, without false expectations. We learn to accept ourselves and others as we and they currently are. Being in the moment allows you to be fully present when you spend time with the people you love.

Try this little exercise: take a break from reading this article and spend the next five minutes concentrating on the breath and nothing else.

Eye Relaxation Techniques

2008-06-17T08:02:00.000-07:00

Practice these methods to relax your eyes effectively:

Sit comfortably, close your eyes and cover them with your palms. Be sure that both palms are cupped and do not press on the eyes. Imagine the blackness getting darker and darker. Rest in this manner for five minutes at a time, at least thrice a day. Stand upright in front of an open window, preferably overlooking greenery. Keep your feet a foot apart, let your arms hang loosely at the sides and be as relaxed as possible. Gently oscillate your body from side to side like a pendulum.

Raise your heels alternately, keeping toes firmly on the ground. Gently swing the whole body to and fro without bending at the waist or hips. Start the exercise with eyes open. Swing like this for a minute and then close your eyes gently, while still swinging. Imagine the apparent movement of the window as clearly as possible.

Open the eyes after a minute and continue this exercise for 10 minutes, alternately closing and opening the eyes. Repeat this exercise at least thrice a day.

Close your eyes and, facing the sun, move your head slowly from side to side. Sun rays cause a rushing of blood to the eyes, relaxing optical muscles and nerves. Do this exercise for 10 minutes thrice a day.

Take a handful of cold water and, bending forward, splash your eyes rapidly, several times. Do not forget to hold water in your mouth while splashing eyes as this cools them down to their nerve ends and freshens them a great deal.

EXERCISES FOR EYE MUSCLES

Sit erect in a comfortable position. Keep your head and neck as relaxed as possible. Gently move your eyes up and down 10 times. The motion should be very slow, uniform and effortless, without moving the head or neck. Let your eyes see as far up and as far down as possible without causing strain. As the eye muscles relax, you will be able to look lower and higher. Repeat this exercise five to six times in a sitting. You can add to the relaxation by resting your eyes in your palms in-between.

Sitting in the same posture as, move your eyes from side to side. Repeat 10 times. The motion should be very slow, uniform and effortless without moving the head or neck. As in the earlier exercise, you will able to move them farther and more easily with practice. Repeat this exercise five to six times.

Move your eyes gently and slowly around in a circle five times, alternating between clockwise and anti-clockwise motions. Rest for a second and repeat the process five times. Remember that it should be done slowly and effortlessly.

Sit on a terrace where you can see far off objects on the horizon. Look at a distant object and then look at the tip of your nose. Look from one to the other object 10 times. Close your eyes for a second and resume the exercise. Repeat five times and rest your eyes.

Yoga Keeps Eye Healthy

2008-06-17T07:49:00.000-07:00

The human eye is nature's most sophisticated camera. And sight is the result of an intricate mechanism within this camera. To understand problems of sight, it is necessary to peek within the eye and see this mechanism at work.

Our eyeball comprises three layers—sclerotic or the outer layer, choroid or the middle layer and retina or the inner layer. The sclerotic layer is white and opalescent, with a transparent center called the cornea.

Light is transmitted to the eye through the cornea. The choroid layer is called the iris, with the pupil in its center. Directly behind the iris lies the crystalline lens, which focuses light passing through it upon the retina. Around this lens lie the ciliary muscles that control its contraction and expansion. The retina or the inner layer is like a screen that receives the projected images of external objects.

You see something when the pupil lets light pass through the cornea onto the crystalline lens. Brightness is controlled by the pupil through contraction or dilation. These rays converge upon the retina via the convex crystalline lens, forming an inverse image. The optic nerve then transmits this image to the brain, producing the final sense of vision. Sight can be adversely affected by various things, ranging from malnutrition to a recurring cough and cold. Perhaps the three most common defects of eyesight are myopia (short-sightedness), hypermetropia (long-sightedness) and presbyopia (failing eyesight due to age). While in myopia, the image is formed short of the retina, in hypermetropia or presbyopia the image is formed beyond the retina. These conditions are the result of faulty eye muscle action or imperfect accommodation.

Generally, such disorders are corrected by introducing artificial lenses such as spectacles. These lenses bring the image onto the retina. But this amounts to treating the symptom, not the disorder of imperfect accommodation.

Yoga offers a host of corrective measures for defective eyesight. In fact, the best way of improving your eyesight is to stop using spectacles and follow the methods described here. Although for many it will not be possible to get rid of spectacles abruptly, they can be phased out gradually. Do not wear spectacles while doing the exercises.

JAL NETI
Jal neti (Nasal irrigation with water) keeps the sinuses, nasal tract and the throat free from infection. This, in turn, keeps the eyes free from congestion and strain, and improves vision. A special pot for jal neti, with a pointed spout rising from its base, is easily available and its use can be learned from any yoga instructor.

Neti should be practiced in the morning before pranayama. Use lukewarm water, slightly above body temperature, adding a little table salt. Salted water is more soothing than plain water, which hurts the nasal tract. If the habit of jal neti is inculcated in childhood, the person would never need spectacles. Even if it is practiced regularly at a later stage with other exercises and precautions, it will definitely help in getting rid of spectacles.

More about Eye Relaxation techniques in the next post.

Relaxation Through Yoga

2008-06-15T05:18:00.000-07:00

Breath control is an essential step in obtaining a state of relaxation. If you can, assume the Padmasana or Lotus Pose or place yourself in a comfortable sitting position. The Hatha Yoga Pradipika of Swatmaram Swami provides a guide for relaxation through breathing exercises.
There are three Yogic terms which you should know: puraka is the term for inhalation; rechaka for exhalation; kumbhaka for retention of breath. The Yogi should draw in the prana (breath) through the ida (left nostril), and, having retained it as long as he can, exhale it through the pingala (right nostril). Again, inhaling through the right nostril, he should hold his breath as long as possible and exhale slowly through the left nostril. Having restrained the breath to the utmost he should then exhale slowly, as exhaling forcefully would diminish the energy of the body.

These exercises should be performed four times a day — in the early morning, at midday, evening and midnight. Their effects are described as “to render the mind and body slender and bright”. The ida is named as being the left nostril and the pingala as the right one, these words more properly designate the two supposed conduits which connect with the nostrils, and thence conduct throughout the entire body the vital air (the prana) that enters with the atmospheric air.
Before undertaking these exercises, persons of phlegmatic temperament are directed to go through the following course of preparation:
(1) Cleanse the gullet with a strip of cloth, the width of four fingers, by swallowing it and then withdrawing it. Start gradually at the rate of one hand-span’s length daily;
(2) Take daily enemas of water;
(3) Cleanse the nostrils by putting up a thread and drawing it out by way of the mouth;
(4) Look without winking at a minute object with concentrated mind until the tears come;
(5) With head bent down, turn the viscera of the body to right and left;
(6) Breathe in and out rapidly, like a bellows. Internal concentration, causing the stomach to empty itself by vomiting, is also recommended.

According to the Hindu system of physiology, there are 72,000 nadis or channels leading from the throat to the kundali in the pelvic region. When these channels have been purified by proper breath control, the body is ready to absorb the fullest prana from the atmosphere. Then, according to the old tracts, “the body becomes lean, the speech eloquent, the inner sounds of the individual’s body are distinctly heard, the eyes are clear and bright, the body is freed from all disease, the seminal fluid is concentrated, the digestive fire is increased and the nadis are purified.”

Yoga Meditation Pose - Vajrasana

2007-11-13T01:58:00.000-08:00

Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana. It is also known as Thunderbolt Pose.

Procedure is simple. Just sit straight with legs forward. Fold the left leg in the knee and place the toe on the floor. Similarly fold right leg in the knee and place the toe on the floor and join both the toes. Place the buttocks over both the soles. Place the palms on the knees. And make sure that the spinal chord and the neck is straight. Do not put any pressure on your hands while in this pose. Breathe normally and smoothly. Just relax and close the eyes. Now your whole weight of the body is set on the spine.

This asana can be maintained for a long time after further practicing. Along with the body, the mind also gets stabilized in this Asana. Hence, Vajrasana is preferred for meditation and improve concentration. Pranayama can also be practiced while in this asana.

Benefits: Digestion,Testicles inflammation, Piles, Peptic ulcer, Menstrual disorders and pain.

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Yoga Links

2007-11-12T04:45:00.000-08:00

Yoga Movement — An online magazine about the practice of yoga and meditation. Includes articles, texts, a directory of top yoga sites, a listing of yoga centers, and helpful resources.

http://www.abc-of-yoga.com — All-in-one Yoga Portal with all yoga information, latest news, yoga shop, holidays and retreats. Free membership and great community.

Health and Yoga

2007-11-06T06:34:00.000-08:00

A person interested in health and wellness should take a look at what yoga can offer. Many people underestimate yoga as a way to better their health and wellness. However, many others have found the truth and are living a healthier and happy yoga lifestyle.
Yoga is a low impact workout, but can also offer an aerobic workout. There are some forms of yoga that offer an amazing workout for the cardiovascular system. The focus on breathing and intense poses give the body an unbelievable workout that can be compared to almost any aerobic workout. Yoga is great for a person of any fitness level. Yoga Poses can be modified for a beginner and advanced for someone more experienced. It is an exercise routine that can grow with a person. It is varied and there are many different types of yoga, so a person will not become bored.
Yoga is an exceptional fitness activity for health and wellness. It is the exercise where breathing and stretching take the forefront. A person practicing yoga is working both their mind and body to bring about an overall good sense of health and wellness. Many see yoga as a lifestyle more than an exercise regime because it is so easy to cross over into daily life.
Yoga involves poses and breathing. A person works through various poses, while concentrating on breathing and relaxing. It works the body by manipulating and stretching it and it works the mind by relaxing and clearing it.
Believing in good balanced diet, taking enough vitamins and minerals. Daily exercise, yoga, stretching, breathing exercises, drinking enough water, meditation, relaxation, positive thinking, and trying to be happy is the key for healthier life.

Free Yoga Exercises

2007-11-04T00:20:00.000-07:00

The Yoga Exercises Listed here is beneficial to all. It will be a good start learning these Basic Yoga Exercises, as it will remove the stress and will assist you in getting fit and healthy. The Exercises here will be updated regularly as we move on towards the advanced exercises. First go through the importantYoga Instructions that i gave in my earlier post.

Yoga Positions For The Beginners - Padmasana

Stress Relaxation Technique - Shavasana

Yoga Meditation Pose - Vajrasana

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Yoga Instructions

2007-11-02T03:54:00.000-07:00

Yoga Instructions to Follow :

SEAT : Perform yoga practices on a carpet covered with a clean piece of cloth.
CLOTHING : wear clothes that are clean, minimum, loose and light.
FOOD : At least four and a half hours should be elapsed between a heavy meal and yogic practices. In other Yoga practice must always begin with a light stomach. A moderate quantity of food can be had half an hour after practices.
TIME : Morning or evening time is preferable for the practices. However, as an exception yoga can be practised at any convenient time with a light stomach.
BATH :If Yogic practices are performed in the morning, it is desirable that full bath should precede them.

Other Points of Importance :

Do the practices while you are in a calm and pleasant mood. If you are upset physically or mentally, try to come to a normal state by sitting quietly few minutes or going in Shavasana before starting practices.
Breathe normally through the nose while performing Asanas.
Don't take any hard efforts to attain the certain pose. Perform slowly and smoothly. Any kind of violent action should be avoided.
Avoid competitive spirit. Strain of any kind should be avoided.
Parts of the body which are not involved in the pose should be relaxed.
Do not practice to the point of fatigue. If you feel tired stop for some time and relax and then start again.
There is no harm in performing the Yogic practices and other physical exercise successively. However both should not be mixed up or done immediately one after the another. Atleast half an hour should pass in between.

Breathing Exercises by Swami Ramdev

2007-11-02T03:21:00.000-07:00

These are some of the important Yoga Breathing Exercises by Swami Ramdev, that can be practised daily.

Kapalbhati Pranayam

Bhramari Pranayam

Bhastrika Pranayam

Bahya Pranayam

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Yoga Positions for Beginners - Padmasana

2007-10-31T21:48:00.000-07:00

Padmasana is the very basic pose used for Meditation. It is also called as the Lotus Pose or the Buddha Pose because it is the most stable sitting position for meditation. It is the also the best Yoga Positions for Beginners. It is quite difficult to attain at first, but by training the Pose gradually and working on it patiently one can achieve this position in a very less time.
Sit on the ground by spreading the legs forward. Then with your hands place the right foot on the left thigh and the left foot on the right thigh. Both foot should be close to the hip joint. The sole of the foot should be slightly upturned.

Place the hands on the knee-joints. You can place the left hand over the left knee and then place the right hand over the right knee with the palm facing upwards and the index finger or the middle finger touching the middle portion of the thumb forming the letter O.
The main point to sit in this position is to improve the energy flow in the body which is good for physical health.
Note: If the Lotus pose is difficult to attain at the beginning, you can also start with Half Lotus Pose i.e. alternating your legs. You will then eventually be able to sit comfortably in Lotus.

Benefits: Lotus Pose or Padmasana
Increases mobility and releases tension in hips, legs, knees, ankles. Strengthens back. Improves posture. Improves circulation between legs and torso. Increases circulation in lumbar area and abdomen, thus increases circulation to abdominal organs. Extremely restful position. Best meditation posture.

Yoga Resources

2007-10-30T04:54:00.000-07:00

Best Yoga Resources for you :

Web Blog Directory Listing

Link Exchange - We HIGHLY recommend this easy to use link exchange tool.
Resources - Link Exchange

Yoga Products

2007-10-30T04:30:00.000-07:00

These are some of the Yoga Products which I recommend for Yoga beginners and Learners. I found them very useful and put them in one place for you.

Digestion Improving Pose

2007-10-25T23:44:00.000-07:00

ASANA - Supta Padasana :

Lie down on your mat, flat on your back with legs together and toes flexed in. Place your hands by your sides, with palms facing the floor.
Bend the legs and place the feet on the floor, cross the left thigh over the right and hook the left ankle under the right calf muscle. Clasps the hands behind the head, keeping the neck muscles relaxed.
Inhale: stretch the spine, lift the head and chest.
Exhale: pull the abdominal muscles in, curl the tail-bone up towards the ceiling.
Repeat 5 time on the other side.

Benefits : This Asana will tone the hips, thighs, legs and abdominal muscles and improve digestion

Stress Relaxation Technique - Shavasana

2007-10-23T03:56:00.000-07:00

Shavasana means attaing the posture of a dead person. The body is completely relaxed in such a way that there is no awareness and resembles as a corpse. This asana is very simple. In this asana one has to lay down on the ground like a corpse. Turn your head in any one direction so that it is stable and comfortable. Give attention to one by one on each parts of the body starting from the leg toes up to the top of the head and relax them. All the parts of the body is relaxed in this pose.

Observe each of the parts becoming soft and heavy. Do this by keeping the eyelids closed. There should be no any expressions on the face. Breathing should be normal, slow and rhythmic. Now the mind should concentrate only on the breathing. Feel the breath at the tip of the nose while inhaling and exhaling. Even if your mind goes away in other things, you may start counting your breathings in a reverse order. This Relaxation Technique or Asana can be practiced for 5-10 minutes.

After being in this pose for 10 minutes you can come to normal state by slighly moving your hands and legs fingers first, then both hands and legs, and then head. Shift to your right side of the body for a while with your head under the right arm and your left leg slightly folded. And the get up slowly and sit. Rub your both palms together rapidly and place them on your closed eye sockets and then open your eyes.

Benefits : Both the Brain and Body are relaxed. Headaches, Insomnia and mental stress is also relieved.

Ashtanga Yoga

2007-10-16T00:45:00.000-07:00

The eight "limbs" of Yoga or steps prescribed in the second pada of the Yoga Sutras are: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi.
Ashtanga yoga consists of the following levels:
Yama refers to the five abstentions
Ahimsa: non-violence, inflicting no injury or harm to others or even to one`s ownself, it goes as far as nonviolence in thought, word and deed.
Satya: truth in word & thought.
Asteya: non-covetousness, to the extent that one should not even desire something that is not his own.
Brahmacharya: abstain from sexual intercourse; celibacy in case of unmarried people, & monogamy in case of married people. Even this to the extent that one should not possess any unholy thoughts towards any other man or woman except one`s own spouse.
Aparigraha: abstain from attachment to possessions.
Niyama refers to the five observances
Shaucha: cleanliness of body & mind.
Santosha: satisfaction; satisfied with what one has..
Tapas: penance and associated observances for body discipline & thereby mental control.
Svadhyaya: introspection
Ishvarapranidhana: surrender to (or worship)God.
Asana: seat, correct position i.e. with spine erect & all muscles in the body relaxed.
Pranayama: control of breath.
Pratyahara: withdrawal of senses from the outer world.
Dharana: concentration (without any mental wanderings).
Dhyana: meditation.
Samadhi: oneness with the object of meditation, the Supreme Spirit.

Different Yoga Positions

2007-10-14T02:08:00.000-07:00

All Yoga Positions help to develop strength and flexibility. These Yoga Exercise Positions offers some very specific benefits.

Standing Poses

They are included in many poses and they help to align your feet and body. This type of yoga position is especially useful in improving your posture. Standing poses strengthen your legs while simultaneously increasing flexibility in your legs and hips. They add to the mobility of your neck and shoulders and they increase the flexibility in your pelvis and lower back. One of the most basic standing poses is Mountain Pose.

Seated Poses

These poses help increase flexibility in your hips and lower back, while also strengthening your back. They add suppleness to your spine and elasticity to your hips, knees, ankle and groin. They also encourage deeper breathing, which contributes to you feeling calm and peaceful.

Forward Bends

This type of yoga position helps stretch your lower back and hamstrings. Forward bends also release tension in your back, neck, shoulders, and increase the flexibility in your spine. They often promote a sense of calmness. I find forward bends particularly challenging since I have a considerable amount of stiffness in my neck due to an old gymnastics injury. This is the type of yoga position where I often use a prop such as a strap or block.

Back Bends

They open your chest, rib cage, and hips. They strengthen your arms and shoulders, while simultaneously increasing flexibility in your shoulders. They help relieve tension from the front of your body and hips and they also increase spinal stability. You should always do back bends as a complement to forward bends in order to maintain balance in your body.

Balance

Although balance poses can be challenging, I find them to be some of the most fun poses to do. They help you develop muscle tone and coordination and also strength and agility. They help improve your posture because you really need to elongate your spine in order to keep yourself from falling over. This type of yoga position helps train your mind to focus your attention; if your attention if not focused, you will not be able to do the pose.

Twists

I love to do twists. Twists release tension in your spine and increase shoulder and hip mobility. They also help relieve backaches by stretching and opening up your back muscles. I often experience tightness in my upper back and twists help me loosen up this area. It is important to always do twists on both sides of your body in order to ensure alignment and balance.

Supine and Prone Poses

Supine poses are done on your back. They help stretch your abdominal muscles, they open your hips, and increase your spinal mobility. They release tension and strengthen your back, arms and legs.

Prone poses are done facing the floor. They strengthen your arms and back and open up your hips and groin. They relieve tension and increase flexibility in your spine. One of my favorite prone poses is Extended Seal because I find it very relaxing and it helps stretch out my shoulders and upper back.

Inversions

This type of yoga position develops strength and stamina, particularly in your upper body. It also increases circulation because since your legs are higher than your heart, it reverses the normal flow of blood. Inversions help pull fluid out of your feet and legs, so they are great to do after you have been standing up for a long time. Advanced inversion poses require a great deal of strength and alignment and should only be learned under the guidance of a certified teacher. People with glaucoma, pregnant women and those who are menstruating should avoid inversion poses.

Relaxation Poses

Relaxation poses are usually done at the end of a yoga practice. They calm your mind and body and encourage a deep feeling of relaxation. This type of yoga position is often one of the most challenging poses to do, particularly for Westerners who often have a difficult time letting go. One of the most well-known relaxation poses is Corpse Pose.

There are hundreds of poses in yoga and they all provide wonderful benefits for your mind and body. By understanding each type of yoga position, you can choose a well rounded practice with asanas from each type or do those that meet your body's needs at any given time.

Yoga Ebooks

2007-10-13T02:58:00.000-07:00

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Yoga Weight Loss Secrets is an ebook featuring a program of natural, healthy and sustained weight loss. With this program you will not lose 30 pounds in 30 day (and then gain it back in five days of binge eating) but you will learn simple exercises and postures, meditation and health tips that will give you healthy weight loss and inner peace that will stay with you for your entire life!

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Do you want to release your inner stresses?
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Ayurveda is a worlds oldest health care system.
So, what exactly is Ayurveda and why does it attract people from all over the world?
It is very important for everyone to know basic information of Ayurveda for his good health.
This will serve as a good first ebook that will explain about the philosophical and fundamental principles of Ayurveda in a dynamic and inspirational way, providing a solid foundation upon which one can pursue deeper knowledge of Ayurveda.

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Bhujanga Asana

2007-10-11T12:16:00.000-07:00

Health and Yoga

2007-10-10T06:01:00.000-07:00

What is Yoga ?

2007-10-09T01:54:00.000-07:00

The word Yoga comes from Sanskrit scripts meaning 'to unite' and it is the art of attaining highest level of innser self. It is the science of gaining the awareness within oneself. It is the awakening of one's mind, body and soul. Thus Yoga is a means of achieving spiritual enlightenment.

Yoga can help you live a healthy, whole, and empowered life. It is beneficial to all kind of people of different caste, sex or religion. A person may begin at any age and can go on reaping its benefits.

The great sage Patanjali, was the founder of Ashtanga Yoga and presented the ancient yoga in a very systematic way. He is considered as the father of Yoga. He defined Yoga in a simple way as - controlling of thoughts arising in the mind i.e. the way of overcoming the obstacles of the mind towards the spiritual development, through various Yoga Asanas and Breathing Exercises called Pranayama. He defines Asana as "Steady and comfortable posture".

Yoga Asanas have deep impact on the entire body and mind, it affects different systems in the body like muscular, respiratory, circulation, digestive, excretory, reproductive, endocrine, nervous system. All Yoga poses or positions help to develop strength and flexibility.

These Free Yoga Exercises will teach you with all the necessary Exercises Asanas and Pranayama for healthy living. But there are certain things to remember before performing yoga activities which will benefit you more, without any kind of difficulty or strain during exercises. You must regularly follow these points which is given in the Yoga Instructions post. Adopt Yogic practices as a way of life and gain happiness in life by becoming more steady, healthy and flexible.

What is RSS?

2007-09-10T00:35:00.000-07:00

RSS is a pretty geeky name, but the idea behind it is simple. Some people say it means “Rich Site Summary” and some say it is “Really Simple Syndication”. In a nutshell, RSS lets you easily keep track of the changes here in Free Yoga Exercises blogs , and any other site or blog on the Internet that supports RSS. What it means to you is that when you subscribe to a site that has an RSS feed, you can keep up-to-date without having to check the site every day or week.

How do I use RSS?
To read an RSS feed, you need a “news reader” that can read the RSS news provided by a site. There are many different types of news readers available, some of them are downloadable softwares and web-based.

Web-based:
Bloglines
My Yahoo!
NewsGator

software based:
www.rssreader.com

Stress Management Yoga

2007-09-09T02:33:00.000-07:00

Here are some of the Stress Relief Yoga Asanas :

Adho Mukh Vrksasana
Vrksha means tree and in a tree pose you stand on the hands with feet in the air. It is also called as a Handstand with legs extended vertically with no knee bend, hands should be at a shoulder width apart and head facing forward
To make it easier it would be better for you to take the support of the wall.

Benefits:-
Increases stamina
Shoulder arms and wrists becomes strengthened.
Stretches the belly.

Tips
If not done properly there are chances of neck injury.
Take care of the back and the shoulders.

Yoga Breathing Exercises

2007-09-07T01:45:00.000-07:00

Breathing Exercise is also known as Pranayama. Pranayama is an aspect of Yoga, that deals with breathing. Pranayama is a method of controlling prana or life force through the regulation of breathing. It is the breathing process or the control of the motion of inhalation, exhalation and the retention of vital energy. You can also watch the following Breathing exercises video's by Swami Ramdev

Following Pranayama exercises can be practiced everyday:

Kapal-Bhati Pranayam
Procedure: Push air forcefully out. Stomach will itself go in.
Duration: Start with 30 times or 1 min. increase upto 5 mins min. upto 10 mins max.
Benefits: aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS.
Tips: heart and high BP patients, and weak people do it slowly.
Anulom Vilom Pranayam
Procedure: Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on.
Duration: atleast 10 mins.
Benefits: heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy
Tips: breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).
Bhramri Pranayam
Procedure: Close ears with thumb, index finger on forehead, and rest three on base of nose touching eyes. Breathe in. And now breathe out through nose while humming like a bee.
Duration: 10 mins
Benefits: tension, hypertension, high BP, heart, heart blockage, paralysis, migraine pain, confidence, concentration.
Udgeeth Pranayam
Procedure: Breathe in deeply, and chant 'Om'kar. OOOOm ( long O and small m )
Duration: 10 mins or more
Benefits: Meditation.
Bhastrika Pranayam
Procedure: Take deep breaths and then completely breathe out.
Duration: 2 mins atleast. 5 mins max.
Benefits: heart, lungs, brain, depression, migraine, paralysis, neural system.
Baharya Pranayam
Procedure: Breathe air out, touch chin to chest, squeeze stomach completely and hold for a while. then release chin, breathe in slowly.
Duration: 3 times to 5 times normally. max upto 11 times. and extremely max upto 21 times (in winters).
Benefits: stomach(udar), hernia, urinal, uterus
Tips: not for heart and high BP patients