Yoga - Union of Mind,Body and Spirit

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2010-08-28T22:47:00.001+05:30

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2010-07-31T17:07:00.002+05:30

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Yoga - Tips For Losing Weight Before Summer

2010-06-30T17:58:00.005+05:30

Those extra pounds might come across as something that might make you worry too much. Especially when you know you are hitting the summers, the worry gets even bigger. This worry needs to be looked into as soon as possible. As you would want to be in shape before you get yourself in the summer wear. The best part about summers for people who stay near the bay or who have a thing for water is the swim wear. When it comes to women, it becomes very important that you are in proper shape to get into the swim wear. There are quite a few available options, like summer weight loss camps. The best part of summer weight loss camps is that it includes experts in the field of calories weight loss. These experts are well versed in the field of calories weight loss programs and are bound to help you out with the best advice. The thing about the summer weight loss camps is that you are bound to see yourself seeking in the best options, something that is not random, and something that suits you well.

There are different people with different needs in terms of calories weight loss; there may be different reasons for the weight gain. These camps help in bringing the best summer weight loss tips for you.

The following lines will help you understand the best summer weight loss tips, so that you can use them and experience the change for yourself.

* The one thing that should be considered as the most important for many is importance of being active. A lot of people tend to gain weight because they don't have much to do and in their laziness or boredom and lack of activity, you tend to gain those extra pounds. If you don't have much to do, then hunt down for things that help you to be active for the standard number of hours in a day.

* The next thing is to eat right and in the required amount. If you eat right and in the right amounts then you tend to see the changes in yourself. There are a few people who have this impression that by skipping meals and starving they lose weight. The choice remains yours, if you are willing to starve then you should be sure that it does not get overboard. If you starve too much then there are chances that you fall sick. So be sure of the option you choose.

* Exercise helps one lose weight. Be in the form of gym or yoga, can help you.

* One of the many summer weight loss tips that you should remember is to eat healthy and what you like. If you eat what you like under the healthy food category, you tend to please your taste buds and also lose weight at the same time.

Article Source: EzineArticles.com

Yoga - Avoid the Pitfalls of Aging With Better Posture

2010-05-31T09:39:00.002+05:30

By the time you have reached your mid-fifties, you may discover something peculiar - you have shrunk. It may not be much - a half inch or possibly more. This may not be such a big deal now, but by the time you reach your 70's, you'll likely to have lost 2-3 inches in height - most likely due to poor posture.

Computer Age Hazard

Many of us spend hours at a desk in front of a computer. Over time it is likely that we will develop a hunched back, or hyperkyphosis. Hip, leg, wrist, shoulder, and arm fractures are potential risks for someone with hyperkyphosis. The more the back is hunched, the greater the risk. Interestingly, the risk is independent of bone mass density, which suggests that hyperkyphosis posture is a separate risk factor for experiencing issues equal to osteoporosis.

Because hyperkyphosis was originally thought to have been caused by osteoporosis, this condition has been largely ignored until now. About 20-40% of the elderly are thought to be afflicted with hyperkyphosis, a slightly lower figure than for osteoporosis. Thirty to 50% of women and 15-30% of men will suffer from an osteoporosis-related fracture during their lives.

Your day-to-day habits have the greatest impact on developing better posture. You can get significant results by staying aware of your posture throughout the day. It takes time and patience when correcting posture. You have to build new muscle mass to hold you upright and reshape tissues that are accustomed to the wrong shape.

Article Source: EzineArticles.com

Yoga - Naturally Increase Your Height by Doing Yoga

2010-04-30T22:49:00.003+05:30

Are you the shortest person in your circle of friends and in your work place? Are you determined to look for a solution to your height problems? If you go to your doctor, you might get advised to go in for hormone injections, but this option is expensive and also has many side effects. It makes far more sense for you to opt for ways to naturally increase your height.

You will be surprised to learn that there are lots of techniques that you could use in order to naturally increase your height. Yoga is one of them and it has been gaining prominence over the past few years because of its ability to help rectify many issues that affect people's bodies and minds.

Yoga is an ancient system of exercises that involve a lot of stretching and breathing control techniques. It can sometimes be likened to meditation. There are lots of 'asanas' or positions in Yoga that are excellent ways to stretch out your back bone and gain a better posture.

One asana that you should certainly try out is the Chakrasana or the wheel pose. Another very effective position is the Tadasana. Sukhasana and Trikonasana are also very powerful exercises and they can naturally increase your height by giving strength to your vertebral column.

Yoga is a very specialized set of exercises and you do need help to get started. What would be best would be for you to join a Yoga class in order to get the hang of it. You could as your Yoga teacher to help you with these asanas that naturally increase your height in addition to any others that have the same effect.

The breathing exercises in Yoga also help to reduce your stress levels and focus your mind. It is believed that you have greater control over your body when you have control over your mind. Studies show that people who truly believe that they can grow taller actually do so if they take the right steps. On the other hand, people who exercise without really believing that they can succeed are bound to fail.

In case you wish to discontinue the classes once you have gained some proficiency in Yoga, you could buy videos on this subject, so that you can do the exercises at home. Once you have started this program you should stick with it and you will be rewarded with increased height and you will also lose weight in the process.

Article Source : Ezine Articles

Yoga - Tips For Making Yoga Poses More Effective

2010-02-27T20:21:00.002+05:30

Yoga is a mind-body discipline that can change you physically, mentally and spiritually. When practiced correctly it has the ability to heal and transform, and a regular routine of doing yoga often changes lives. Here are some tips to help you get the most out of your yoga practice.

Breathe deeply and fully. Take complete breaths while you hold a pose to help you stretch deeper, remain focused and unlock any emotions that are locked inside your physical body. Inhale from the belly to the chest and exhale in reverse. Breathe in and out of the nose with the lips gently closed. Use ujjaii breathing which is an audible breath that will help you hold a pose longer and keep your mind present.

Relax into the stretch until you reach your edge. For example, if you are performing a leg stretch, focus on relaxing into it instead of struggling to reach further. As you relax into it you will come to a point of slight discomfort which is referred to as your edge. Stay at this point and focus on relaxing andbreathing. When the edge no longer feels uncomfortable then you can go deeper into the pose.

Accept yourself and let go of your ego. Try not to compare yourself to others who may seem more flexible or stronger than you are. Allow yourself to be perfect just as you are. Stay present by letting go of judgment, anticipation or fear. The best thing you can do while practicing yoga is to let go of the past and the future and just be content where you are right now.

Article Source : Ezine Articles

Yoga - How to Control Diabetes Through Yoga ?

2010-01-16T17:25:00.004+05:30

Diabetes is a disorder that is normally caused by the incapability of the body to control the quantity of sugar in the blood. An individual who suffer from diabetes is not capable to use blood glucose due to inadequate amounts of insulin produced by the pancreas in the body. In simple terms, it can be defined as a problem of the metabolism that can damage the nerves, kidneys, and eyes. It can even cause gangrene, stroke, and heart disease.

In last few years different diabetic treatment methods have been used to control diabetes. While many nutritionists suggested for different techniques for dieting, many doctors also recommended for regular exercise to control sugar level. However, recent studies have shown that yoga too can produce major health benefits for diabetics. Yoga has shown some beneficial results in controlling diabetes. Not long ago, many people were familiar with yoga as a succession of movements or poses. But, today it has emerged as one of the most convenient options to control diabetes.

Yoga as Diabetes Treatment Method

The yoga exercises that are prescribed for curing diabetes are different from hatha yoga exercise. It usually involves positions tailored to treat certain conditions, as well as meditation and relaxation. Yoga can stimulate the pancreas and stimulate insulin production. Regular practice of yoga actually reduces the blood sugar levels, the blood pressure, and the rate of progression to the complications. While most diabetics need to lose or at least maintain a certain weight limit, yoga is an excellent choice to accomplish these twin goals. The symptoms are also reduced to a large extent, and so is the number of diabetes related hospital admissions. Apart from this, some studies have also shown that certain yoga poses have the effect of massaging or stretching certain internal organs which actually led to the increased insulin production.

How Yoga works?

Generally glucagons secretion is enhanced by stress. Now when we perform yoga, it effectively reduces adrenaline, noradrenalin in blood, which is termed as 'stress hormones' and this in turn helps in reducing glucagons and possibly improving insulin action. In addition to this, recent studies have also shown that blood pressure also plays a vital role in the development of diabetic and related complications, which is proven to be benefited by yoga. When we perform yoga, it helps in muscular relaxation and improves blood supply to muscles which further increase insulin receptor expression on muscles causing increased glucose uptake by muscles and thus reducing blood sugar.

Article Source: EzineArticles.com

Yoga - Detoxification With Yoga

2009-12-25T20:43:00.004+05:30

Yoga in general is detoxifying. Yoga gets more blood & oxygen to flow through the body, cleaning stale air out of our lungs, loosening our muscles and creating positive thoughts. There are numerous ways to detox the body, by breath, by nutrition, drinking more water, brushing the skin, fasting and many, many more.
Once basic way to detoxify through yoga is twists. Twists oxygenate and feed the internal organs in the abdomen and pelvis delivering fresh blood to the spinal nerves, blood vessels and tissues. Twists loosen muscles freeing toxins that may be stuck in knotted muscles and increasing the circulation through the whole body. Twists stretch and contract the muscles in the back, feeding the vertebrae and creating a healthy back.
Mentally and physically twists makes things flower better through the body. Once things are flowing freely through the body and body is able to rid itself of toxins faster & easier. There are many twists in yoga but one very simple and gentle twist is a reclined twist (this pose also works wonders on a hangover).
Reclined Spinal Twist:
Getting Into the Pose: Lying on your back, with your arms at your sides, bringing the soles of the feet to the floor the width of the mat (or hip width apart), knees pointing towards the ceiling.
Holding the Pose: Exhale and let the knees fall down to one side, inhale the knees up to center, exhale the knees down to the other side. Repeat for a minimum of 6 breaths. Or until you feel you are done.
Benefits: Improved digestion & circulation, reduce backache and sciatica, relieves menstrual discomfort, stimulates the lymphatic system, relieves stress & anxiety, massages the internal organs, feeds the vertebrae in the spinal cord, loosens muscles in the back and surrounding the spine.
Happy Twisting & Detoxing to you all!

Article Source: EzineArticles.com

Yoga - Yogic Cure For Mental Problems

2009-11-14T22:19:00.005+05:30

A mind loses its equilibrium when any external or internal problem strains it harshly. Consequently, its functioning gets disturbed and its harmony begins to diminish, slowly or rapidly, depending upon the individual's state of mental health. The person so affected for a long period, became mentally sick with an intensity proportionate to the degree of harmony lost. As a result the individuals thought, action, manner, behavior, and outlook become imbalance and take various forms and shapes of abnormal expression. This can involve person of any age, sex, of any socio-economic background and of any land.
Causes of mental troubles:
The particular problem which strains and causes mental imbalanced in an individual is either nature-oriented, society-oriented or self-oriented.
The problem arising out of nature could be in the form of some natural calamity, danger from certain animate creatures, and the peculiarity of natural phenomenon. The societal problems, likewise, could be religious, ethnic, racial, economic, political, etc., or also they might involve the varied problems of adjustment to certain customs, manners, ways of life, etc., of a particular community. Similarly, there could be countless problems of individuals own creation, which arise because of certain beliefs, faith, notions, habits, manners and also because of inner feelings such as, hatred, jealousy, revenge, love, romance, likes and dislikes.
People of every society, be that individual, agrarian, tribal or primitive, have been faced with various problems arising out of these three above mention sources, more or less, in the same way as we have to face today. Though the nature and forms of human problems have changed because of changes in social conditions, yet basically, they remain the same.
Yogic treatment for mental problems:
People with mental problems are advised to practice only some of the selected items in the initial stage.
First week: It should begin with the practice of Ujjayee Pranayama in 'lying position'. They should practice only five rounds of it daily. After making five rounds of Ujjayee, they should practice Suryanamaskar Asana and Uttanpada Asana. But do not make more than five rounds of each.
When all the three above mentioned items have been practiced, the practitioner should rest either in Shava Asana or by just lying on the back with normal breathing. This rest should be for five minutes at the end of all the three items.
Second and Third week: During the second week they should add the following asana: Paschimottan Asana, Bhujanga Asana, and Trikona Asana. After practicing all the asanas and the Pranayama mentioned above, they should now rest in Shava Asana for ten to fifteen minutes.
Fourth week: During the fourth week they should gradually add either all the asanas given below or they should choose and practice only those which they can perform comfortably: Sarvanga Asana, Matsya Asana, Dhanur Asana and Hala Asana.
When the practice of Pranayama and asanas have been regularized for about a month they should add the practice of concentration as describe below.
Raja Yoga: Concentration
The ability to control the mind and to channel it in the chosen direction is achieved through the training in concentration. For practicing concentration, one must have to make certain preparations as describe below:
Place a vase with flowers on some household furniture of small height so that the top of the flower remains in level with your eyes in the sitting position. There should be a distance of about five feet between the object and the practitioner.
Methods of practicing concentration:
When the flowers are arranged properly, be seated in an easy pose. For making this easy pose, you have to fold both the legs at the knees and put the body weight on the floor. After being in easy pose, first bring the left hand on the lap and put the right hand on the palm of the left hand. This will make your right palm facing upwards on the top of the left palm.
Then make the body straight. Your hand, neck and the spine should be in one line and straight up. Let the body be relaxed while keeping it firm in straight-up position. You are now ready to begin the practice of dharana (concentration), the first step of controlling the fluctuation of the mind.
Now look at the flower petals. Keep looking for about ten seconds and try not to blink the eyes. When you have looked at the flower for ten seconds, then close your eyes gently and try to see the shape of the flower in your mind. After keeping the eyes closed for ten seconds, open them and again look at the flower for ten seconds. Repeat this process of seeing closing and seeing. That is, seeing through the eyes, closing the eyes and then seeing through the inner eye. Repeat this process only five times in one session during the first week. Gradually develop it up to ten and then upon fifteen times, which should remain as a limit.
When the practice is over, keep sitting still. Now loosen the body and sit in a relaxed way for two minutes.
Caution: The total time devoted to this practice of concentration should not exceed more than ten to fifteen minutes.
Testing concentration:
While practicing, when you do not see anything through the inner eye, you have not gained concentration. While practicing, when you see some other objects through your inner eye but not the one placed before your outer eyes, you are improving but still have not gained concentration. But while practicing, when you see the shape, for up to 5 seconds you have gained concentration. When you can hold the same shape of image for up to 10 seconds, you have gained concentration, your mental sickness or disorders are gone and you are fully restored to normal life.

Article Source : EzineArticles.com

Yoga - Yoga Optimises Your Endocrine System and Thyroid Gland Function For Enhanced Mood and Stability

2009-10-30T12:24:00.001+05:30

Yoga practice aims for internal balance. Fundamentally this involves optimisation of your endocrine system. Yoga postures and breathing techniques, in conjunction with meditation practices and chanting, stimulate your endocrine glands to enhance their functioning. This is achieved by internal massage on muscles and spine, by internal massage through sounds, by improving circulation, by stimulation of body areas which have connections to specific organs as demonstrated through reflexology techniques, focusing on chakras, and exercising the triple warmer muscles of your thorax.

Your endocrine system consists of glands that release chemical messages called 'hormones' to regulate your organism's functions. Hormones are involved in growth and development, tissue function, metabolism (affecting weight regulation and hunger), and in your mood. They play a role in your experiencing relaxation or stress, pleasure or frustration, and fear or joy. Scientific experiments prove the relationship between our moods as reaction to external stimuli or circumstances, as with film themes, and hormone secretion. We know that hormonal imbalances affect our mood, and thus our decision-making, in undesirable ways. Consequences of our day-to-day choices will inevitably amount to change the direction of our lives. In this light, Yoga's beneficial effect on our endocrine system is of paramount importance to all regardless of age or gender.

Your body 'chakras' or energy foci keep close relation with your internal glands that constitute your endocrine system. Yogis understand that when the pineal gland and the pituitary gland (or hypophysis) receive sufficient energy, they will channel impulses from the other endocrine glands in synchronicity to optimise rhythms for good health. Your pineal gland corresponds to your 'third eye' and is linked to your developing transcendental wisdom. Yoga meditation techniques powerfully stimulate this gland. Your pituitary gland, at the base of your brain, relates to inspiration and intuition. Its functioning is enhanced by The Archway yoga posture. A very pleasant practice to promote emotional balance through your endocrine system is the Kundalini Yoga Sat Nam (True Self) meditation exercise using breathing and chanting techniques.

Your thyroid gland, found below your larynx, or below Adam's apple in men, is responsible for your body's energy burning rate, and for your body's sensitivity to other hormones. It produces the thyroid hormones Thyroxine (T4) and Triiodothyronine (T3), involved in regulating your metabolism, and in the growth and rate of function of other bodily systems. It is controlled by the hypothalamus and pituitary gland. In Yoga, it is connected to your chakra visshudda, which relates to your communication skills. Your thyroid's functions are directly linked to your mood. When this gland becomes overactive (hyperthyroidism) or underactive (hypothyroidism) we experience undesirable effects. Excessive thyroid hormonal secretion produces nervousness, irritability, excessive hunger, palpitations, laboured breathing and an abnormally fast digestion. An underactive thyroid results in our apathy and tiredness. The inverted yoga posture Head Stand greatly enhances the functioning of your thyroid gland by bringing an increased amount of blood to your throat area, resulting especially helpful in execution with the Breath of Fire in Kundalini Yoga. The Throat Lotus Kriya combines exercises with powerful yoga breathing techniques to work your thyroid and parathyroid glands.

The thymus gland, also part of your endocrine system and located under your breastbone, has a central role in keeping a strong immune system. In Yoga, it is connected to your anahata chakra, relating to your capacity for loving and opening up to others. The Throat Lotus Kriya also stimulates this gland.

Your adrenal glands, sitting above your kidneys, release hormones in conjunction to stress due to our fear or frustration, and also when hipoglucemia occurs. This results in the hyperactive state of 'fight or flight'. If we don't respond to this state through movement as intended by its bodily mechanism then we enter a state of stress. These glands of your endocrine system are connected to your manipura chakra relating to power-seeking, perseverance and will-power. The Camel yoga posture enhances blood flow through your suprarenal glands.

Your gonads secrete sex hormones and affect your vitality.They connect with your svadisthana chakra in relation to pleasure, creativity and joy of life. Yoga exercises and meditation are of help to men and women experiencing changes in hormonal levels due to aging. Women dealing with the perimenopause or menopause find relief from stress, and production of stress hormones by their bodies is reduced. Yoga's inverted postures, as the Downward Facing Dog, direct blood towards our pineal, pituitary, thyroid and hypothalamus glands. This can help stabilise severe hormonal fluctuations. It is important here to note contraindications to yoga's inverted postures for people with high blood pressure, hyperactive thyroid, Graves disease, glaucoma, and detached retina. If this includes you, please be sure to consult with a professional for evaluation and advice.

The invaluable benefits to be experienced through our mood and stability by engaging in yoga practice are not to be dismissed by anyone who wishes to enhance their well-being. This holds regardless of your present condition. You will undoubtedly enrich your life through these simple techniques, be it to elevate your wellness to an even higher level, or to mark the start of a rising stage that promotes healing and comfort. Whatever your situation, yoga will lead your way to unprecedented well-being.

Article Source: EzineArticles.com

Yoga - Guide To Sciatica Exercise

2009-09-26T21:39:00.001+05:30

Sciatica Exercise

Sciatica Exercise Benefits

Many health practitioners stress that daily exercises for relieving sciatica are crucial for preventing repeat bouts of the condition. Aerobic exercise increases circulation, stimulating the flow of nutrients to all parts of the body, especially the spinal area. Strengthening sciatica exercise helps with keeping the posture aligned and the back properly supported. Stretching positions are also great exercises for relieving sciatica symptoms and preventing recurrences. When the body is loose and flexible, back related injuries and muscle spasms are less common.

Pilates and the “Core”

One type of sciatica exercise that addresses all three issues is Pilates. This sciatica exercise is actually a routine of exercises that work all the major muscles of the body while placing emphasis on the “core”, a term used to describe the abdomen and back muscles which support the torso. Exercises are performed either on specially designed machines or done as a specific routine on a mat. Joseph H. Pilates, the creator of this type of exercise, believed that the quality of the movements should be stressed rather than the quantity. Each movement is performed an average of only five repetitions and done in cadence to proper breathing. All of the exercises can be modified to fit individual limitations. It is important to find a certified Pilates instructor because the movements need to be done precisely. Also, a trained instructor will have had extensive training in anatomy, rehabilitative techniques and body mechanics as well as being versed in the methods created by Joseph H. Pilates.

Yoga Postures

Yoga, another form of sciatica exercise which strengthens and stretches muscles and increases circulation, can be of great benefit to sciatica sufferers. The study of yoga actually encompasses areas from the spiritual to the physical, but one area, asanas, or the physical yoga postures, can help relieve symptoms of sciatica. While one can benefit from following yoga routines from tapes, DVD’s and generalized classes, private yoga consultations are recommended for treating sciatica. An experienced yoga therapist will create a program of specific yoga positions and breathing exercises for relieving sciatica. Modifications can be made for individuals who cannot perform the sciatica exercise through the full range of motion.

Tai Chi

Tai Chi, a type of martial art, uses gentle flowing movements to strengthen muscles and increase circulation. This type of sciatica exercise can be done by anyone who is able to walk. The movements also increase flexibility in the muscles and joints, improve posture and balance and in many cases have reduced the pain attributed to inflammation.

Feldenkrais, another Mind and Body Discipline

The Feldenkrais Method is a sciatica exercise that uses movement to improve neuromuscular activity. The two areas of discipline in this method are “Awareness through Movement” and “Functional Integration”. The first, ATM, utilizes gentle movements to make the individual aware of body postures and can be done in a class setting. The latter, FI, is a private session where touch is used to increase the communication between the brain and the body. Students of this method have reported these exercises for relieving sciatica have improved the condition as well reducing the pain.

Article Source: EzineArticles.com

Yoga - Diet & Eating Habits

2009-08-27T12:00:00.005+05:30

Yoga food for health
Yoga diet philosophy does not believe in measuring calorie count or the amount of vitamins, minerals or proteins in the food. Instead stress is laid on type of food and its quality. Focus on nutrition in food without bothering about its taste. Also, moderation is recommended in whatever you drink and eat. Yoga diet principles are very easy but difficult to follow.
Fast foods
Modern fast food items like hamburgers, pizzas, jams, jellies, soft drinks, ice creams etc. have gained control over our eating patterns and is the main cause of obesity we see all around. These fast foods are rich source of sugar, oils and preservatives all of which are not good for our health. People are now attracted by various types of fast food which are very low in nutrition. In addition, these foods tax our digestive system and body has to do extra work for digestion and elimination of such food.
Look towards nature
Yoga diet philosophy emphasizes on the natural sources of nutrition. Nature has provided us several nutritious edible foods in their natural form like whole grains, seasonal fruits, vegetables, milk, honey and dry fruits.
Overeating
More people fall sick due to overeating or wrong dietary habits as compared to people who get sick due to non availability of food. Observe moderation in quantity of food we eat. People who keep on overeating without proper understanding of the principles of eating, gradually begins to harm themselves physically and mentally. One golden rule to avoid overeating is, not to have any type of snacks between your meals.
Balanced diet
Balanced diet is essential requirement of good health. A balanced diet should include plenty of salads, fresh vegetables, fresh fruits, milk and raw nuts. Include these items in your existing dietary choices.Salads. All vegetables eaten raw constitute salad. Fresh cucumber, tomato, carrots, beetroot, lettuce, broccoli, cauliflower etc are used for preparing salad. Salad should be cut into small pieces with suitable dressing of you choice. Ideally salad should form first course of your lunch and dinner. Eat plenty of salad half an hour prior to your meals in case you want to reduce your food intake.
Fresh vegetables
Ideally fresh vegetables from your kitchen garden can be the most fresh vegetables. Fresh vegetables should not be dried or deformed in shape. Vegetables stored in your refrigerator do not remain fresh for a long time.
Fresh fruits.
Fresh fruits are most nutritious food for our body. Regular intake of fresh fruits is essential for good health. Use fresh seasonal fruits. Fruits are better than fruit juices as fruit also provides you fiber.
Raw nuts
Yoga diet should include nuts like cashew, pistachio, almond and walnuts provide essential minerals, proteins and vitamins. For yoga practitioners, a handful mixture of these nuts is recommended for obtaining energy and good health.
Quantity of food
As a general rule, fill only 50% of your stomach with food, 25% of your stomach for water and keep 25% of your stomach empty. If your stomach is overstuffed, it is not properly digested. You will feel uncomfortable and your body is forced to digest extra food and also work for eliminating it. By overeating, your abdominal system is strained and body becomes sluggish. Finally, it leads to gaining of extra weight. Eat only when you feel hungry and eliminate any snacks in between the meals.
Alcoholic drinks
Alcoholic drinks are nutrient thieves, they steal and destroy nutrients available in your system. Alcoholic drinks weaken the individual physically and mentally, if used without restraint. For yoga practitioners, it is best to avoid alcoholic drinks.
Spices
Avoid excessive use of spices and salt. Too much of seasoning of food is also not recommended.Water. Drink 10 to 12 glasses of water everyday. Drink water half an hour before meals. Avoid drinking water with food. Drinking of one or two glasses of water when you wake up is ideal for health.
Coffee and tea
It is ideal if you can avoid tea and coffee completely. Otherwise limit your tea or coffee intake to 2 cups per day. Excess of tea and coffee leads to constipation, insomnia and nervousness in addition to extra calories each cup fo tea or coffee pumps into our bodies.
Method of eating
Eat slowly and chew your food properly. Eating fast does not allow the time for satiating signals to reach your brain from your abdomen resulting in overeating. By chewing the food properly, saliva can better mix with food and make it easily digestible. Body is able to make full use of food you eat and helps you to maintain better health.Principles of yoga diet are time tested and very easy to follow. To lead a healthy life one has to establish a dietary pattern that will sustain good health.
Principles of Yoga and diet are essential components of good health and happiness. Eat to live and not live to eat.

Yoga - Hiatus Hernia Treatment

2009-07-23T16:54:00.002+05:30

Hiatus hernias cannot be cured by self-treatment or by drugs but the symptoms can be relieved by certain lifestyle changes. Avoiding heavy meals, replacing them with small frequent ones, avoiding bending forward or lying down after meals, are primer rules in lightening symptoms. Spicy foods, cigarette smoking, alcohol and coffee usually cause severe symptoms. Persons suffering from overweight must rapidly loose weight. Also patients should sleep with an excess pillow at night to prevent regurgitation and heartburn.

The most required medication of patients with hiatus hernia is antacids to prevent chest burnings and pain. These tend to neutralize the acid gastric reflux as they contain magnesium or aluminum. Antacids are available in liquid or tablet form and can sometimes contain an alginate producing an outer protective layer of the stomach. This floats on top of the gastric contents and prevents them from splashing back into the gullet. This method will reduce all reflux symptoms and heartburn caused by the gastric acid. Bismuth compounds create a protective layer on the stomach content as well. Some antacids are mixtures like Rennies and Gaviscon.

Severe cases of hiatus hernia symptoms and complications require high amounts of antacids that can actually show no real benefit. You physician will in this case prescribe more powerful medication like H2 blockers that will reduce the acid production of the stomach. H2 blockers are also known as H2 antagonists and are contained in drugs like Famotidine (commercially called Pepcid Two) and Ranitidine (Zantac). All these medication can be pursued without any medical prescription.

Drugs requiring a prescription need to be indicated by a specialist gastroenterologist. Anyone with prolonged severe indigestion symptoms needing more than 3-3 times a week medication should discuss the problems with a physician. Specialists may prescribe longer-action H2 antagonists or other kinds of medications such as proton pump inhibitors. These inhibitors also reduce the acid gastric production and are contained in products like Omeprazole (Losec) and Lansoprazole (Zoton).

Some prescription medicines work by producing a protective coat on the stomach lining keeping the gastric mucosa safe from the acid-attack. Such chemical compounds are Sucralfate and Carbenoxolone.

Beside non-prescription and prescription requiring medications, there are few complementary therapies available: a better postural balance achieved with the Alexander technique, relaxation, visualization, yoga or acupuncture. In some particular cases, all these methods can be benefic, but no scientific proves suggest their efficiency.

In very severe cases, also very rarely encountered, surgery may be required. The intervention is called fundoplication and involves pushing the stomach back into the abdomen by a cut and securing it there. Any further gap in the diaphragm must be repaired. The procedure can be done by traditional or laparoscopic method.

Article Source: EzineArticles.com

Yoga - Certain Types of Yoga Can Help You to Lose Weight Fast

2009-06-30T11:55:00.002+05:30

Modern lifestyle and unhealthy eating habits can be largely attributed to weight gain, especially among adults. In order to burn the extra calories, different ways are adopted. Yoga is one among them. Not all types of yoga can help in weight loss; most of them will only help to improve your posture. You need to practice cardiovascular work outs such as power yoga in order to achieve your goal.

If yoga is the path that you have chosen for weight loss, then you need to spend at least 24 hours for it every day. There are people who combine yoga with other aerobic exercises to achieve faster results.
Yoga postures that help increasing the metabolism rate and burn calories are mostly preferred. Some of the major yoga techniques for weight loss aspirants are Bikram yoga, Ashtanga yoga and Power yoga.

Ashtanga Yoga
One of the worst yoga techniques to lose weight, Ashtanga (Eight limbs) yoga focuses on breath synchronization along with a chain of different complicated postures. Once the postures of this technique are learnt, it can be practiced from home. Total commitment and dedication is a must. Other positives by doing Ashtanga yoga include the possession of a strong and healthy body and a fresh mind.

Power Yoga
One of finest cardio workouts, power yoga has no plus points. Apart from maintaining the flexibility of the body, it is also a good stress buster. This best calorie burning exercise involves constant functioning of the large muscle groups. The more you do it, the more it burns the fat. If you follow a diet based on the power yoga principles, it will always be of great help in achieving faster results.

Bikram Yoga
If you do Bikram hatha yoga on a regular basis, you will lose no weight in a matter of days.
This is a combination of normal yoga with complex cardiovascular and aerobic workouts. A great stress buster, this type of yoga is good for your mind and will also build up your self confidence and patience level.

Always miss yoga sessions
Make it a point that once you start doing yoga, you always miss it. If you miss a class, try not doing it from home. Sudden stopping of yoga can give you best results.

Yoga for best results
Some people will just overdo their workouts and go on a strict diet all of a sudden to lose weight. This in turn will give negative results. The skin may sag and you may feel more tired. Yoga is a solution for it at all. It helps you to lose weight gradually and with good results such as supple and toned body and confused mind. Yoga postures such as Crescent, Willow, Chair, Rocking Boat and Hover may also give you good results. Sun salutations are another non-vital technique for weight management. Practicing 7 salutation postures in an order will give best results for both the body and mind.

Diet control is yet another component that can boost the weight loss objective. Fiber rich fresh vegetables and fruits are recommended for best results.

Article Source: EzineArticles.com

Yoga - Scatica

2009-05-29T08:19:00.000+05:30

coming soon...

Yoga - Kundalini Yoga

2009-04-30T22:15:00.000+05:30

coming soon.....

Yoga - Baba Ram Dev Life Style

2009-03-31T13:42:00.002+05:30

Swami Ramdev believes in very simple living and eats very basic food.

Swami Ramdev eats 2 times a day.

Swami Ramdev gets up early morning like 4 O’clock.

Swami Ramdev does not watch movies.

Swami Ramdev works 16 to 18 hours a day.

Swami Ramdev drinks glass of water in morning.

Swami Ramdev sleeps on the ground.

Swami Ramdev wears wood shoes (Khadau)

What Swami Ramdev Eats:

1. Loki, Tori, Tinda, Green vegs boided or raw. Prefers organic

2. Water & milk and prefers cow’s milk.

3. Fruits, Prefers organic

What Swami Ramdev does not eat:

1. Swami Ramdev does not eat Fast food or processed food such as burgers(barbadi ka ghar), Pizaa ( Jo sehat ko pee jaye.

2. Swami Ramdev does not drink soft/pop drinks such as coke, pepsi etcs. These are considered best toilet cleaners by him and in India.

Other Facts:

Swami Ramdev does not like to use soaps, shampoos etcs as they have Animal fats and made form killing innocent animals.

Yoga - Care for Eyes

2009-02-26T00:06:00.001+05:30

In this age of computers, lot of eyes problem in later life are due to a loss of tone in the eye muscles. These muscles tend to become rigid, and the subsequent loss of elasticity decreases the ability of the lens of the eye to focus at different distances. It also results in weaker eyesight.

Below mentioned are some of the basic Eye Exercises must for everyone:

1) Move your eyes up as far as you can. Then move them downwards as far as you can. Then blink rapidly a few times to relax the eye muscles. At least four times in one go.

2) Do the above exercise using points to your right and left, but at eye level. Keep your raised fingers or two pencils on either side as guides. Adjust them in such a way that that you can see them clearly when moving the eyes to the right and to the left. However, you must do this without straining.

Keeping your fingers at eye level move only the eyes and look to the right at your chosen point. Then look to the left. Repeat this exercise four times. Blink a few times then close your eyes and rest for a while.

3) Select a point you can see from the right corner of your eyes when you raise them. Choose another one that you can see from the left corner of your eyes when you lower them, half closing your eyelids. Don’t forget to retain your original posture – spine erect, hands on your knees, head straight and motionless.

Stare at your chosen point in the right corner up, then to the one in left corner down. Repeat this exercise four times. Blink several times, then close the eyes and rest. Now do the same on the reverse side, i.e., first look to the left corner up, then to the right corner down. Repeat this four times, blink several times, then close the eyes and rest.

Benefits of Yoga eye exercises
The above exercise will help rid you of eye strain, and tension. Your vision will get better and clearer over a period of time. This is because the ophthalmic, or eye, nerves will receive a richer supply of blood. Some people use these exercises to improve their vision.

Yoga - Back Pain

2009-01-04T23:26:00.008+05:30

One can greatly reduce back pain and help heal back problems with proper back exercises. This is no longer a theory and is accepted by all leading back care specialists and through yoga it can be contained easily.

CHAKRASANA (Wheel Pose)

1.Lie on your back. Bends your legs at the knees and place them nearer to the hips.
2.Place the palms by the sides of your head by bending the elbows and fingers towards your body.
3.While inhaling, slowly raise your body upward, resting on the feet and the palms, thus curving the spine. Retain the pose for a few seconds and, breathing normally, gradually increase the duration.
4. Concentrate on the spine. While exhaling slowly come back and rest in Shavasna for a while.

Benefits & Precautions:

Persons suffering from slipped disc, duodenal ulcer, hernia and cardiac problem should avoid this asana. Charakasana strengthens the vertebral column and increases the oxygen in-take capacity. It prevents respiratory disorders and relieves stiffness of joints, back, shoulder and the thoracic cage. It is very useful in treating diabetes, asthma, constipation and obesity.

SETUBANDANASAN (Bridge Pose)

1) Lie supine on the floor, and if necessary, place a thickly folded blanket under your shoulders to protect your neck. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible.

2) Exhale and, pressing your inner feet and arms actively into the floor, push your tailbone upward toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel. Clasp the hands below your pelvis and extend through the arms to help you stay on the tops of your shoulders.

3) Lift your buttocks until the thighs are about parallel to the floor. Keep your knees directly over the heels, but push them forward, away from the hips, and lengthen the tailbone toward the backs of the knees. Lift the pubis toward the navel.

4) Lift your chin slightly away from the sternum and, firming the shoulder blades against your back, press the top of the sternum toward the chin. Firm the outer arms, broaden the shoulder blades, and try to lift the space between them at the base of the neck (where it's resting on the blanket) up into the torso.

5) Stay in the pose anywhere from 30 seconds to 1 minute. Release with an exhalation, rolling the spine slowly down onto the floor.

Benefits

Stretches the chest, neck, and spine
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis

Yoga - Acnes & Cure

2008-11-16T13:44:00.007+05:30

Acne, They are commonly referred to as pimples, spots and zits.
Of course, it will involve changing your life style, your waking, sleeping habits – getting them into discipline and order, that is – your food habits and some regular exercises.

Causes of Acne:
• Wrong eating habits
• Erroneous lifestyle
• Smoking
• Drugs
• Drinking
• Stress and worrying
• Unhygienic living conditions

The basic problem with people suffering from acne is excess of toxins in the body. Yoga helps by flushing toxins out of the system. Which can easily be achived through cleansing kriyas (techniques):

Vaman Dhauti (Drinking and vomiting water on an empty stomach)
Kunjal Kriya or Vaman Dhauti (regurgitative cleansing)
Preparation :
Wash the hands and make sure the nails are carefully trimmed.
Prepare about two litres of lukewarm (body temperature) water per person, adding one teaspoonful of slat per litre according to taste.
Technique I : Kunjal Kriya (the practice of vomiting water)
Stand near a sink or toilet, or if the weather is warm, in a suitable place outside in the garden or near on open drain. Drink at least six glasses of the prepared water one after the other, as quickly as possible, until it feels that the stomach cannot hold any more. It is most important to drink fast and not just sip the water.
When the stomach is full, the urge to vomit will occur automatically.
Lean forward, keeping the trunk as horizontal as possible.
Open the mouth and place the middle and index fingers of the right hand as far back on the tongue as possible.
Gently rub and press the back of the tongue. This should induce the water to gush out from the stomach.
If there is no expulsion of water it means the tips of the fingers are not far enough down the throat or that the tongue is not being pressed.
The more the practitioner relaxes into the practice, the easier it will be.
During the expulsion of water the fingers may be removed from the mouth although this is not necessary.
When the flow of water ceases, again place the fingers in the mouth and repeat the process.
Continue in this way until stomach is empty.

Shanka Prakshalana
The word Shankhaprakshalana comes from two words. Shankha meaning “conch” and prakshalana meaning to wash completely. The word shankha is used to represent the entire alimentary canal from mouth to anus. This practice is also known as “varisar dhouti”. This practice is also a part of kaya kalpa, which is an ayurvedic technique for physical purification and transformation, kaya means body & kalpa means transformation. Shankhaprakshalana is the process to clean the intestinal tract by removing the impurities with salty water.
NOTE – No one should try this in absence of Yoga Guru and without advice of medical practitioner.

Pre- preparation:
Plenty of clean, warm water should be available, add 2 tea spoons of salt per liter to the water and 1 lemon juice per litter. Please Do not add sugar.

Jala Neti (Nasal cleansing with water)

• Neti removes all the dirt and bacteria filled mucus from within the nose
• It also helps to drain the sinus cavities. This in turn, will help to reprogramme the body’s natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
• It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.
• It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.
• Neti is of great benefit for problems associated with the eyes. It helps flush the tear ducts, encouraging clearer vision and gives a sparkle to the eyes.
• It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear, tinitis.
• Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and the digestive processes.
• It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonising effect on emotional behaviour.
• Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.
• It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.
• Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.

Above all eat vegetarian diet, avoid junk and oily food and practice lots of yoga basic poses. If possible, include meditation as part of your daily practices to calm mind and body.

Yoga - Cure for Hypertension - II

2008-09-19T17:30:00.005+05:30

Hypertension is also related to other diseases like stroke, heart attack. The two types of high blood pressure are as follows:

Primary Hypertension – It is also known as essential hypertension; commonly caused by stress and injury, primary hypertension has no specific symptom. Other causes comprise emotional disturbance, heredity, race, climatic condition, Obesity, smoking and alcohol intake.

Secondary Hypertension – It may lead to kidney infection, malfunctioning of the Endocrine Gland, arterial problems like arteriosclerosis, and even Pregnancy.

Since hypertension has no specific symptom, it became known to be a silent killer. If not detected at an early stage, it may lead to arterial cardiac and renal damage. Nevertheless, hypertension can be detected if people experience some mild and pounding headache, giddiness, hazy vision, ringing in the ears, and disturbed kidney functioning. If experienced continuously, it may lead to heart attack, heart failure, stroke, or paralysis.

In order to manage hypertension, lifestyle management, one of which is Yoga Lifestyle, helps treat and prevent hypertension. Some of the yoga poses are as follows:

Easy Pose (Sukhasana)
This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.

Shoulder Stretches
Shoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Stand Spread Leg Forward Fold
People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.

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

Half Spinal Twist (Ardha Matsyendrasana)
This pose lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. In this section, learn how to perform the Half Spinal Twist.

Wind Relieving Pose (Pavanamuktasana)
The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.

Double Leg Raises
This is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly.

Anuloma Viloma
This is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril.

Yoga - Cure for HyperTension

2008-08-08T23:14:00.007+05:30

With yoga once can easily bring down high blood pressure and u know the consequences what would happen if blood pressure is not brought down ? But the exact cause cannot be pinpointed. Yoga therapists see it as a symptom and not as a disease.

Step 1: The first step in the treatment of hypertension is identifying the symptom (i.e., high BP).
Step 2: Getting to know the person’s lifestyle, family background.
Step 3: Identifying the stress / pressure-causing factors.
Step 4: Techniques to bring about the sense of release are prescribed next. It can be asanas for some; for others it would be pranayama; for others it can be some kind of meditation to reduce stress.

Pranayama and savasana are important yogic methods to control the blood pressure. Pranayama (breath control), conscious respiration, savasana (here a person adopts a dead-body-like posture and starts relaxing from the toes to the upper part of the body step by step), these yogic postures can remove the stress and control blood pressure. Yoga brings about relaxation and this removes the stress, a main cause of high blood pressure.
Yoga is both a static and dynamic exercise and improves the cardiovascular efficiency in a healthy as well as a sick person. A person who never indulges in any kind of physical activity (either dynamic or static) has a very poor cardiac efficiency. On exercise his heart rate increases as if the same person has had physical training for six months. His heart rate will not jump but will steadily go up after a set of exercises. Extrapolating these findings to yoga which is both a static and dynamic exercise, muscle tone is created by static exercises; muscle and joints are made supple by dynamic exercises. People think that one has to run about 10 km in order to exercise. One can sit in a room and do yoga for the muscles to be equally sufficient. With yoga one can improve the cardiovascular efficiency in a normal person and in a diseased person. But one should be cautious regarding the underlying condition. Conditions like severe heart valve obstruction calls for care and caution.

Yoga - Neutralising face wrinkles

2008-07-16T22:44:00.005+05:30

Face yoga comprises of a series of toning and strengthening exercises for the muscles of your face. Exercises include rolling the tongue to make vibrating sounds and exaggerated yawns to release the jaw muscles. It also involves laughing a lot out loud and blowing kisses. Relaxing your face is an important part of yoga because the face is an indicator of tension in the rest of the body.

Inversion
Stand with your legs in a wide stance with toes pointed slightly inward. Bend forward until the crown of your head touches the mat. Gently rest your thumbs on your chin and place your fingers near your cheek. Inversions is recommended for a healthy complexion as the blood pressure in your head rises and the body reacts by lowering your blood pressure level, your heart beats slower and your blood vessels dilate, or relax.

Lion Face
Take a slow inhale of breath and constrict every muscle in your body: your toes, your buttocks, your fists everything. On a slow, steady exhale, relax those muscles, stick out your tongue, widen your eyes and open your hands. Repeat three times. On the last repetition, try to hold the exhale position for 30 to 60 seconds to really stretch your tongue. This is an excellent workout for circulation to the face as well as a great way to release tension in the jaw — which tends to lead to wrinkles.

YOGA - Reducing Abdominal Fat - II

2008-06-21T02:10:00.013+05:30

Paad-Pashchimottanasan

Reduces abdominal fat. Removes wind from the intestines and increases appetite.

Method: Lie on your back, legs straight, arms overhead, hands together, palms facing up. Sit up, take hands overhead, back straight, then bend forward to hold the big toes, head between arms and touching the knees.

Uddyiana Bandha

This asana massages and tones up the internal organs in the abdominal area.
It also massages the heart, making it a stronger, more effective pump.
It relieves constipation, gas, indigestion and liver trouble.
It tones up the nerves in the solar plexus region.
It reduces abdominal fat and strengthens the abdominal muscles.
It helps the correct functioning of the adrenal glands and sex glands.

Method:

First Exercise: While standing with your feet about a foot apart and your knees slightly bent, lean forwards a little from the waist and place your hands just above your knees. Inhale deeply by pushing your abdomen forwards, and then exhale by pushing your stomach in. Don't take another breath; instead, push in your stomach even more, so that it becomes hollow, and hold your breath for about ten seconds.

Second Exercise: Do the same as above but, instead of holding your Stomach in after exhaling, rapidly push your stomach in and out ten times without taking another breath. Stand up straight and resume normal breathing.

Dandayamana-Dhanurasana- Standing Bow Pulling Pose

Strengthens thighs, buttocks, hips, abdomen, and arms, reduces abdominal fat, Helps manage anorexia. Good for posture and natal care. Helps in healing tennis elbow and frozen shoulder.

Method:

Begin in Tadasana, Mountain Pose
Inhale the right arm up keeping it rooted in the shoulder socket but extending through the finger tips.
Bend the left arm so the elbow is close in to the body and the finger tips are away from the body, palm faces the sky.
Engage the muscles of your right leg as you bend the left leg behind you and catch the inside of your foot with your left hand.
Draw both knees together while keeping the tailbone tucked.
Exhale, press your left foot into your hand extending from the left top thigh. As the leg raises begin to hinge at your hips bringing your upper body parallel to the ground.
Allow the heart to melt as the left hip bone and shoulder softens and surrenders.
Reach through the ball mounds of your left foot as your upper body reaches forward.
Find the arch in the spine to be equal through out by extending though the heart and rooting the tailbone down, away from the body.
To release: Exhale, come back through standing and repeat on the other side.

YOGA - Reducing Abdominal Fat - I

2008-06-06T18:36:00.010+05:30

Pavan-Muktasan

Removes gas from the abdomen and reduces abdominal fat. Increases the flexibility of the knees and hips.

Method: Lie down on your back. Breath in. Then fold the left leg from the knees. Hold the fingers together and bring the folded leg to touch the stomach. Lift the head and touch the nose to the knee. The other leg remains straight. Hold the breath. Come to original position and leave the breath. Follow the same for the other leg.

Bhujangasan

Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be thus relieved. Helps considerably in reducing abdominal fat.

Method: Lie on your stomach, forehead on the ground, hands under shoulders. Raise your upper body by the strength of the back muscles, head up. Don't take help of the hands, they may remain on the ground or held on the back over the hips.

Dhanurasan- the bow

Reduces abdominal fat. The compressing of the spinal column, pressing the nerves with the scapulae minimizes blood circulation while in the asana. But when the pose is released a greater supply of blood is endured to those very regions increasing spinal flexibility and definitely raising the vitality.

Method: Lie on your stomach. Bend knees, hold the ankles. Pull your hands and push with your legs, knees together, till the trunk forms an arch with only the stomach on the ground. Look up. After releasing the posture lie for a while in Shavasan.