Yoga Mystic

Office-stress relieving exercise

2008-10-14T17:08:00.003+08:00

While you are in the office, you can do the following exercises to get the relief from your stress.

· Sit up tall in your chair, or if possible stand up. Stretch your arms overhead and interlock your fingers, turn the palms to the ceiling. Take a deep breath in and on the exhale extend your side torso and take the tips of the shoulder blades into the body. Take another deep breath and on the exhale stretch to the right, inhale come up and exhale stretch to the left.

On an inhale, lift your shoulders up to your ears and then exhale and let them drop. Repeat 3 times. Contract the shoulder muscle fully when you lift your shoulders up and then on the drop it will release more completely.

· Stand (or sit at your desk) with your feet planted firmly in the ground.Inhale and raise the arms out to the side, palms down. Exhale and rotate the palms up, rolling the shoulders back. Take an inhale and on the exhale, bend the elbows in toward the waist.

Inhale and on the exhale bring the palms to the belly. This exercise helps to open the chest and extend the upper back.

Take your hands behind your back and interlock the fingers, stretching the shoulders back, opening the chest. Take several breaths. Make sure that your head stays in the mid-line and that your eye gaze is on the horizon.

· Stand by the wall, extend your right arm and place the palm on the wall with the fingers up. On an exhale, turn your chest away, taking the shoulder blade into the torso.
· Stand by your desk and place your palms on the desk top with the fingers pointing toward your body. Gently stretch the lower arm and wrist.

· Hug your arms around your chest and then put one elbow underneath the other, the hand facing toward each other and fingers to the ceiling. Exhale and slowly raise the arms so that the elbows come up to the height of the shoulder, keep the shoulders down. Repeat on the other side.
· Sit on your chair and pull back away from the desk, resting your palms on the desk top and extend your side torso. Lift the ribs up, let the shoulder blades slide towards the desk, and make sure the head is extended from the spine with the chin towards the chest.
· Sit on your chair, feet planted firmly in the floor, sitting bones pressing into the chair. Extend the side torso, and twist to the right (on an exhale), one hand on back to chair, one hand on the side of the chair. Hold for a few breaths and then repeat the other side.
· Sit forward on your chair and open the legs a little wider than the hips. Lean forward from the hips and drop your torso down. Let the head and arms hang down toward the floor.
· Sit upright in your chair with your feet planted firmly on the ground. Press your sitting bones down into the chair and extend the side torso. Relax your shoulders.
· Place your palms on your knees and spread the fingers wide. Take a deep breath in and on the exhale extend your tongue to your chin; focus your eyes to your nose. Inhale and bring the tongue back into the mouth. Exhale and stick the tongue out again and this time focus the eyes up to your forehead. Repeat 3 times.
· Sit upright on chair, relax your shoulders and extend the side torso up. Relax your facial muscles, the jaw and tongue. Circle the eyes clockwise 8 times and counter-clockwise 8 times. Close your eyes and breathe deeply for a few slow breaths.

How to meditate

2008-10-07T21:08:00.005+08:00

Meditation, as Deng Ming Dao describes, "No thought enters the mind, no problems arise from the body, no memories grip the spirit. This overwhelming sense of tranquility is really all meditation is about. The neutral stillness of the mind renews the tired soul, and this is regeneration."

The techniques for meditation are simple and they can be practiced by anybody, regardless of their background, their age, or their situation. Many people have experienced great benefits, with regard to lowering stress levels, reducing anxiety, dealing with illness and disease, and simply enjoying a more relaxed lifestyle.

There are a number of different approaches to the subject of meditation, but they all center on the same basic principles. The first thing people need to do when learning how to meditate is to quiet the mind of the clutter and chatter that is so common in today's life, and increase mindfulness of things that can calm and relax.

Some of the more common ways to meditate that are among the most recognized, are prayer, transcendental meditations, mindfulness meditations, Zen meditations, Taoist meditations, and Buddhist meditations. Some of these meditation techniques require that the body be kept absolutely still, while others incorporate deliberate and controlled movements. Regardless of the method of meditating, the process leads to a deeper contemplation and reflection of whatever is going on in one's life, helping to bring those things that are most important to the surface. In this way, meditating can help to open the way for spiritual development and spiritual enlightenment because it is an effective way of allowing the mind to focus on the inner aspects of life and tune out the distractions of daily tasks and demands.

There are a number of different healing benefits that have been reported throughout the years. The benefits are most often seen by those who choose to make meditating a regular practice that is incorporated into their daily lives. Many have reported that their meditations have brought about healing in the physical body, the spirit, the emotions and the mind.

A few of the most commonly reported health benefits from meditation include the reduction of blood pressure levels, a lower resting heart rate, better circulation and oxygenation, better breathing and improved sleep patterns.

World's largest meditation hall in Bangalore, India

2008-10-06T07:19:00.003+08:00

The biggest pyramid shaped meditation hall in the world. Also, the largest pyramid in Asia. It stands proud at above 101 feet. Its base measures 160 ft by 160 ft with the main meditation area spanning 25,600 sq ft. The most important fact — it is in Bangalore. Maitreya Buddha Pyramid, is the International Centre (Bangalore), of the Pyramid Spiritual Society’s Movement in Pyramid Valley. It is located 30 km from Banashankari Temple, 4 km before Harohalli and 1.2 km just after Kebbedoddi bus stop, on Kanakapura Road.

A truly unique experience for a first-time visitor, the small dirt road off the main road, is deceptively obscure. The view that greets one at the end of this road, lined with quaint rural houses, is to be seen to be believed. Amidst a vast span of greenery and hillocks, stands the Pyramid in all its sublime glory.

The pyramid shaped structure symbolises unity in diversity, already practised by a large number of people from diverse backgrounds when the Pyramid became functional from May 2005. Construction of the Pyramid started in November 2004, and will be completed by December 2008, in time for the Global Spiritual Congress, according to Project Engineer P S R K Prasad. The Pyramid Spiritual Trust (India) is establishing an ‘International Meditational University’ here. Already, at any given time, up to 5,000 people can meditate comfortably inside.

How to improve sexual life through Yoga

2008-09-26T13:55:00.012+08:00

It is proven, regular Yoga practice can increase sexual fitness. Down the centuries, yoga practices have always laid tremendous emphasis on a healthy sexual life. The healing power of Yoga is so strong that people who are physiologically weak and to some extent or even fully impotent may regain their potency as their physical health is revived through Yoga. Many folks admit that their marital relationship is improving after taking up yoga.

The following Asanas can enrich your love life.

Snake Posture (Bhujangasana)

2008-09-26T09:30:00.004+08:00

Bhujangasana is one of the best asana for all spinal and back-ache problems and it works as a powerful antidote against wet-dreams and leucorrhoea. This posture is very effective for weakness of semen and it also helps in the development of the chest and firms the bust. Consistent practice of Bhujangasana strengthens the uterus, testes, urethra, semen and genital organs. This posture is very qualitative in spermaturia, nightfall, semen –atrophy and premature ejaculation (quick fall).

Technique: Bhujangasana is a backward bending asana. In the starting position, lie on your belly, while your head rests on your lower arms. Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards your belly and your lower back does the real work. If you can't raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms. Move your chest further upwards with every breath out.

****End****

Seal Posture (Mudrasana)

2008-09-25T22:21:00.001+08:00

Mudrasana removes all kinds of intestinal and spleen disorders, corrects menstrual disorders in women and is also helpful in increasing the time of astringency. It tones up the sex centre in the spine and pelvic organs, as well as stimulating the sensory nerves and is qualitative in anomalies of the urinary secretion and spermatic perversions.

Technique: Sit in Padmasana posture with your spine erect and then slowly bend forward until your forehead touches the ground. Exhale as you go down and take your hands behind your back and catch hold of the right wrist by the left hand. Return to the original erect pose inhaling as you go up. Remain in the posture for 10 to 15 seconds.

Tomorrow: Snake Posture (Bhujangasana), stay tuned.

Butterfly Posture (Bhadrasana)

2008-09-24T01:43:00.001+08:00

Bhadrasana improves sexual performance considerably and its regular practice tones up nerves, muscles and circulatory system of the perineum and the genital organs in both men and women. Performing Bhadrasana properly, could help in curing premature ejaculation and maintaining erection of penis in males during coitus for a considerable length of time. It also strengthens the circulatory and neuromuscular system of female euro-genital organs and improves chances of conception.

Technique: Sit with both your legs fully stretched out and then fold both legs simultaneously ensuring that the soles of your feet touch each other all along. Hold the feet with both hands and draw them nearer to your body trying to touch the genitals with your heels. Press both knees so that they touch the floor. Keep the upper part of the body and neck erect. Keep both hands on respective knees. With your hands you may swing your legs up and down as many times as you feel comfortable. Remain in this posture for 5 to 10 minutes and remember this posture can be repeated 4 to 5 times to get good results.

Tomorrow: Seal Posture (Mudrasana), stay tuned.

Peacock Posture (Mayurasana)

2008-09-23T22:23:00.002+08:00

Consistent practice of Mayurasana activates the sex glands, strengthens the semen and spermatozoa and corrects menstrual disorders in women. After few months of practice one can achieve a total orgasm at the time of intercourse. It is also helpful in toning up the sex centre in the spine and helps to cure congestion of one's vagina.

Technique: Kneel down on the carpet and rest your palms on it facing downwards. Keep your hands firm and bring down your abdomen so that it presses against the elbows. Stretch your legs back and now raise them off the ground balancing at your abdomen on the support formed by the elbows. Remain in this posture for 25 to 28 seconds and return to the original position. This asana is not so easy and learning to balance will take at least three months.

Tomorrow:Butterfly Posture (Bhadrasana), stay tuned.

Back Stretching Posture (Paschimottanasana)

2008-09-22T23:09:00.001+08:00

Paschimottanasana is very useful for removing all sexual defects, such as nightfall, premature ejaculation, impotence, semen-atrophy, menstruation, congestion of vagina and sexual weakness. Regular practice of Paschimottanasana tones up the sex centers in the spine and pelvic organs as well as stimulating the sensory nerves which greatly improves sexual performance of both men and women.

Technique: Lie flat on your back on the carpet with hands remaining alongside your body and make sure that your knees are also flat and pressed to the ground. Now, slowly lift yourself to a sitting position and bend forward and clasp the big toe of each foot with your index and middle finger. Thereafter, bring down your head so that it touches the knees keeping in mind that you do not raise your knees to the ground. Remain in this pose for about 5 seconds and then gradually release your grip on your toes and return to the original position. This needs to be repeated 5 to 6 times a day for a satisfactory result.

Tomorrow: Peacock Posture (Mayurasana), stay tuned.

Bow Posture (Dhanurasana)

2008-09-22T01:00:00.001+08:00

Dhanurasana is a very effective back strengthening exercise and also brings a general improvement in all sexual aspects. It makes the semen thick, gives strength to the penis and vagina and tones the vas-deference tubes. Dhanurasana keeps sexual organs in a good condition and its regular practice improves chances of conception. Dhanurasana is helpful in increasing the time of astringency (time of sex, when you are finally ready for intercourse after foreplay).

Technique: Lie down your abdomen with your forehead touching the ground. With an exhalation, bend your knees and lift your chest using your arms. Reach back with your arms one at a time and grab the outside of your ankles so that your palms are facing inward towards each other. You need to remain in this position for ten seconds or a maximum of one minute. It is necessary that you exhale completely while you lie flat on the ground. Then inhale slowly and catch hold of your legs and raise yourself to form the bow, hold your breath while you are in this pose. Exhale slowly as you return to the flat-on-the-stomach pose.

Tomorrow: Back Stretching Posture (Paschimottanasana), stay tuned.

Plough Posture (Halasana)

2008-09-19T15:55:00.001+08:00

Halasana is one of the best asanas to sublimate sexual energies as its daily practice makes men and women's genetic parts stronger and active. Female problems during menstruation and menopause and some sexual disorders can be remedied by Halsana. It also invigorates and nourishes all the sexual glands and thereby improves an individual's sexual potential to a considerable extent. It also corrects impotence, frigidity and nightfall.

Technique: Lie flat on the carpet with your hands straight by the side of your thighs, palm resting on the ground. Slowly raise your legs together without bending at knees by pressing your hand. Without bending at the knees, raise your hips higher and bring your legs over your head and backwards till your toes touch the ground.

Keep your knees straight and legs together in a straight line. You need to remain in this pose for a few seconds, and return to your original position. Aged persons and those suffering from back pain and high blood pressure should not do this asana.

Tomorrow: Bow Posture (Dhanurasana), stay tuned.

Shoulder Stand Posture (Sarvangasana)

2008-09-19T12:51:00.001+08:00

Sarvangasana is known as the queen of asanas which works out to be one of the best posture to energise all the sex glands and thereby improves sexual activity in both males and females. By doing this asana correctly, you can be cured of premature ejaculation. It also helps in maintaining erection of penis in males during coitus for a considerable length of time. Sarvangasana possesses medicinal value for curing impotence, frigidity, lack of sexual power and various other defects of sexual organs.

Technique: Lie down flat on the floor, on your back, palms by your side, facing down and then slowly lift your legs off the ground, then your thighs and lastly, your hips. Support the whole body- back, hips, thighs and legs - on your elbows, hands pressing against the sides of the back for support. Try to keep it as vertical as possible. Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back. Hold this position for as long as possible, while keeping your body steady without shaking or jerking the legs. Remember to exhale while lifting your body up, but once your body is up, you can breathe normally.

There is no need to hold your breath. Gradually bring down your whole body and return to the original supine position. This posture must be repeated for at least 3 minutes and after some days increase the time to 5 to 6 minutes.

Tomorrow: Plough Posture (Halasana), stay tuned.

Lotus Posture (Padmasana)

2008-09-18T14:19:00.001+08:00

Padmasana is an excellent posture for all meditative practice and is consider as one of the best posture for concentration. It stimulates the pelvis, spine, abdomen, and bladder and stretches the ankles and knees and also strengthens the semen and spermatozoa. In women it corrects menstrual disorder and improves chances of conception.

Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed. Also make sure both your thighs and knees are pressed against the floor. Finally, keep your elbows slightly bent and place the wrists of both hands on the respective knees, palms facing upwards. Now close your eyes, relax your entire body and breathe deeply through your nose. Within 10 to 12 days` practice, one can maintain this asana for 10 minutes.

Nine Asanas for healthy sex

2008-09-18T13:27:00.003+08:00

Is there even a link between improving sexual fitness and an exercise like Yoga? Down the centuries, yoga practices have always laid tremendous emphasis on a healthy sexual life.

The spiritual and sexual connection between yoga and intimacy has been debated by Ellen Barrett in her book, Sexy Yoga. "Yoga means union in Sanskrit, and it focuses on bringing one's body into harmony with the mind and spirit. The awareness of sexuality through yoga is deeper and more intimate. These are exercises, which are beneficial for you and your partner, which blend meditation, breath control and asanas. Yoga is about discovering the joys of elegant sexuality," says Barrett.

The healing power of Yoga is so strong that people who are physiologically weak and to some extent or even fully impotent may regain their potency as their physical health is revived through Yoga. Many folks admit that their marital relationship is improving after taking up yoga.

Enrich your love life with Yoga Asanas

Lotus Posture (Padmasana): Padmasana is an excellent posture for all meditative practice and is consider as one of the best posture for concentration. It stimulates the pelvis, spine, abdomen, and bladder and stretches the ankles and knees and also strengthens the semen and spermatozoa. In women it corrects menstrual disorder and improves chances of conception.

Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed.
Also make sure both your thighs and knees are pressed against the floor. Finally, keep your elbows slightly bent and place the wrists of both hands on the respective knees, palms facing upwards. Now close your eyes, relax your entire body and breathe deeply through your nose. Within 10 to 12 days` practice, one can maintain this asana for 10 minutes.

Tomorrow: Shoulder Stand Posture (Sarvangasana), stay tuned.

Nine Asanas

2008-09-17T23:49:00.001+08:00

Enrich your love life with Yoga Asanas

Lotus Posture (Padmasana): Padmasana is an excellent posture for all meditative practice and is consider as one of the best posture for concentration. It stimulates the pelvis, spine, abdomen, and bladder and stretches the ankles and knees and also strengthens the semen and spermatozoa. In women it corrects menstrual disorder and improves chances of conception.

Technique: Spread a blanket or carpet on the floor and sit down with both your legs spread straight in front of your body while keeping your spine erect. Slowly and carefully, take hold of your right foot and place it on top of your opposite thigh, sole facing upwards and your heel close to your abdomen. When this feels comfortable, bend the other leg and place your foot on top of your opposite thigh. Ideally, both knees should touch the ground in the final position. Your head and spine should be held erect and the shoulders and arms should be relaxed.
Also make sure both your thighs and knees are pressed against the floor. Finally, keep your elbows slightly bent and place the wrists of both hands on the respective knees, palms facing upwards. Now close your eyes, relax your entire body and breathe deeply through your nose. Within 10 to 12 days` practice, one can maintain this asana for 10 minutes.

Soulder Stand Posture (Sarvangasana): Sarvangasana is known as the queen of asanas which works out to be one of the best posture to energise all the sex glands and thereby improves sexual activity in both males and females.
By doing this asana correctly, you can be cured of premature ejaculation. It also helps in maintaining erection of penis in males during coitus for a considerable length of time. Sarvangasana possesses medicinal value for curing impotence, frigidity, lack of sexual power and various other defects of sexual organs.

Technique Lie down flat on the floor, on your back, palms by your side, facing down and then slowly lift your legs off the ground, then your thighs and lastly, your hips. Support the whole body- back, hips, thighs and legs - on your elbows, hands pressing against the sides of the back for support. Try to keep it as vertical as possible.
Sarvangasana is a shoulder stand, so your body should be resting on your shoulders and not on your back. Hold this position for as long as possible, while keeping your body steady without shaking or jerking the legs. Remember to exhale while lifting your body up, but once your body is up, you can breathe normally.

There is no need to hold your breath. Gradually bring down your whole body and return to the original supine position. This posture must be repeated for at least 3 minutes and after some days increase the time to 5 to 6 minutes.

Plough Posture (Halasana):

Halasana is one of the best asanas to sublimate sexual energies as its daily practice makes men and women's genetic parts stronger and active. Female problems during menstruation and menopause and some sexual disorders can be remedied by Halsana.
It also invigorates and nourishes all the sexual glands and thereby improves an individual's sexual potential to a considerable extent. It also corrects impotence, frigidity and nightfall.

Technique: Lie flat on the carpet with your hands straight by the side of your thighs, palm resting on the ground. Slowly raise your legs together without bending at knees by pressing your hand. Without bending at the knees, raise your hips higher and bring your legs over your head and backwards till your toes touch the ground.

Keep your knees straight and legs together in a straight line. You need to remain in this pose for a few seconds, and return to your original position. Aged persons and those suffering from back pain and high blood pressure should not do this asana.

Bow posture (Dhanurasana): Dhanurasana is a very effective back strengthening exercise and also brings a general improvement in all sexual aspects. It makes the semen thick, gives strength to the penis and vagina and tones the vas-deference tubes.
Dhanurasana keeps sexual organs in a good condition and its regular practice improves chances of conception. Dhanurasana is helpful in increasing the time of astringency (time of sex, when you are finally ready for intercourse after foreplay).

Technique: Lie down your abdomen with your forehead touching the ground. With an exhalation, bend your knees and lift your chest using your arms. Reach back with your arms one at a time and grab the outside of your ankles so that your palms are facing inward towards each other.
You need to remain in this position for ten seconds or a maximum of one minute. It is necessary that you exhale completely while you lie flat on the ground. Then inhale slowly and catch hold of your legs and raise yourself to form the bow, hold your breath while you are in this pose. Exhale slowly as you return to the flat-on-the-stomach pose.

Back Stretching Posture (Paschimottanasana):
Paschimottanasana is very useful for removing all sexual defects, such as nightfall, premature ejaculation, impotence, semen-atrophy, menstruation, congestion of vagina and sexual weakness.
Regular practice of Paschimottanasana tones up the sex centers in the spine and pelvic organs as well as stimulating the sensory nerves which greatly improves sexual performance of both men and women.

Technique: Lie flat on your back on the carpet with hands remaining alongside your body and make sure that your knees are also flat and pressed to the ground. Now, slowly lift yourself to a sitting position and bend forward and clasp the big toe of each foot with your index and middle finger.
Thereafter, bring down your head so that it touches the knees keeping in mind that you do not raise your knees to the ground. Remain in this pose for about 5 seconds and then gradually release your grip on your toes and return to the original position. This needs to be repeated 5 to 6 times a day for a satisfactory result.

Peacock Posture (Mayurasana):
Consistent practice of Mayurasana activates the sex glands, strengthens the semen and spermatozoa and corrects menstrual disorders in women. After few months of practice one can achieve a total orgasm at the time of intercourse.
It is also helpful in toning up the sex centre in the spine and helps to cure congestion of one's vagina.

Technique: Kneel down on the carpet and rest your palms on it facing downwards. Keep your hands firm and bring down your abdomen so that it presses against the elbows.
Stretch your legs back and now raise them off the ground balancing at your abdomen on the support formed by the elbows. Remain in this posture for 25 to 28 seconds and return to the original position. This asana is not so easy and learning to balance will take at least three months.

Butterfly Posture (Bhadrasana): Bhadrasana improves sexual performance considerably and its regular practice tones up nerves, muscles and circulatory system of the perineum and the genital organs in both men and women.
Performing Bhadrasana properly, could help in curing premature ejaculation and maintaining erection of penis in males during coitus for a considerable length of time. It also strengthens the circulatory and neuromuscular system of female euro-genital organs and improves chances of conception.

Technique: Sit with both your legs fully stretched out and then fold both legs simultaneously ensuring that the soles of your feet touch each other all along. Hold the feet with both hands and draw them nearer to your body trying to touch the genitals with your heels. Press both knees so that they touch the floor.
Keep the upper part of the body and neck erect. Keep both hands on respective knees. With your hands you may swing your legs up and down as many times as you feel comfortable.
Remain in this posture for 5 to 10 minutes and remember this posture can be repeated 4 to 5 times to get good results.

Mudrasana:
Mudrasana removes all kinds of intestinal and spleen disorders, corrects menstrual disorders in women and is also helpful in increasing the time of astringency.
It tones up the sex centre in the spine and pelvic organs, as well as stimulating the sensory nerves and is qualitative in anomalies of the urinary secretion and spermatic perversions.

Technique: Sit in Padmasana posture with your spine erect and then slowly bend forward until your forehead touches the ground. Exhale as you go down and take your hands behind your back and catch hold of the right wrist by the left hand. Return to the original erect pose inhaling as you go up. Remain in the posture for 10 to 15 seconds.

Snake Posture (Bhujangasana):
Bhujangasana is one of the best asana for all spinal and back-ache problems and it works as a powerful antidote against wet-dreams and leucorrhoea. This posture is very effective for weakness of semen and it also helps in the development of the chest and firms the bust.
Consistent practice of Bhujangasana strengthens the uterus, testes, urethra, semen and genital organs. This posture is very qualitative in spermaturia, nightfall, semen –atrophy and premature ejaculation (quick fall).

Technique:
Bhujangasana is a backward bending asana. In the starting position, lie on your belly, while your head rests on your lower arms. Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin.
Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards your belly and your lower back does the real work. If you can't raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend.
Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms. Move your chest further upwards with every breath out.

Natural Remedies for Sleeplessness

2008-09-16T13:21:00.001+08:00

Good sleep at night essential to stay healthy and fit. Getting enough sleep will help protect from hypertension, heart disease, and boost the immune system. Lack of sleep has even been linked to weight gain.

Here are some simple techniques to help you drift off naturally:

1. Establish a bedtime routine and go to bed at the same time each night, even on weekends.

2. Avoid caffeine, sodas with excess sugar and alcohol in the afternoon and evening

3. Make sure your mattress and bedding are comfortable

4. Avoid working or reading in your bedroom

5. Increase your exercise but make it early in the day

6. Take a warm, relaxing bath before bed time

7. Avoid eating for 2-3 hours before bedtime. If you get hungry before bed, try warm milk. Avoid protein, sugar and excess fats which stimulate the system

Here are some natural sleep remedies:

1. Herbal teas with chamomile, passion flower and lemon balm-all three herbs are effective sleep aids. You can also try herbal supplements with these ingredients.

2. The scent of Lavender has been shown as effective for sleep as over the counter sleep remedies so use lavender oil in your bedroom or use lavender massage oil to relax muscles. Take your bath with lavender scented bath oil or try drinking lavender tea.

3. If you need sugar in your herbal tea, try adding honey. Honey has been shown to have sleep-inducing properties and also contains antioxidants for good health.

4. Valerian Root -can be taken as a supplement or used as a tea. Valerian can be stimulating to some individuals so stop using valerian if restlessness occurs.

5. Jialgulan - this herb soothes the central nervous system and improves sleep quality by 89% for many in just 2 weeks.

Homeopathic Sleep Remedies:

Homeopathy has been a valued treatment for a variety of ailments for over 100 years. A knowledgeable sales associate at your health food store can guide you to what you need.

Vitamins and Mineral Supplements:

1. Calcium and magnesium - take these two combined in a supplement as they enhance each other. Calcium and magnesium deficiencies can cause restlessness and wakefulness.

2. B vitamins such as ʙ, ʚ and ᧔ and Folic Acid can help promote restful sleep. Deficiencies in these vitamins can contribute to insomnia.

3. A balanced diet with plenty of fresh fruits and vegetables, whole grains and nuts will help you get the vitamins you need to promote a good night's sleep.

Try these relaxation techniques for sound, natural sleep:

1. Meditation, yoga and tai chi are all very effective in promoting relaxation and sound, restful sleep. These techniques reduce stress and help promote a sense of peace, harmony and well-being, which are all conducive to a good night's sleep.

2. Deep breathing exercises can help you relax before sleep. You can feel the immediate effects of deep breathing as you body unwinds.

3. Listen to soothing music before bed. You can also try sound effect CD's with the soothing audio of waterfalls or ocean breezes.

4. Make sure pre-bedtime activities are restful and soothing. If you read, try something light. If you watch TV, make sure it isn't an action drama. Don't watch TV in your bedroom.

5. If you can't get tomorrow's activates off you mind, make a to-do list and then forget it. Once it's on paper, you won't have to dwell on it when you're trying to get to sleep.

The most important thing in finding a remedy for sleeplessness is to establish a peaceful routine that works for you and follow it each night.

Surya Namaskar

2008-09-15T18:00:00.000+08:00

Svara Yoga Pranayama

2008-09-15T13:31:00.001+08:00

(s-VAR-ah)
svara = sound, air breathed through the nostrils

Step by Step

Traditionally the five "elements" that make up our body-mind (and the entire material universe)-earth, water, fire, air, "ether"-are each energetically associated with a fixed point on the linings of our nostrils. So it's possible to influence and transform our body-mind by channeling our breath over or away from these points. .

This exercise is a variation of the traditional teaching, since our two points are non-traditional and not elementally potent, and our immediate goal is simply to become better acquainted with our breath. These points (two in each nostril) are the "inner nostril" just beside the septum, and the "outer nostril," underneath the "wing" (ala) of the nose.

Sit comfortably and attend to your breath as it passes in and out through your nostrils. It's likely you'll feel a difference between the two; your inhale, for example, is touching your right nostril near the septum, but your left nostril below the wing.

Watch for a minute or two, then begin to channel (or "narrow") your inhales across your inner nostrils. Continue for a minute or two.

After breathing normally for 30 seconds, begin to channel (or "widen") your exhales beneath s your outer nostrils, "widening" your breath. Again continue for a minute or two, then return to normal breathing for 30 seconds.

Finally combine the inner and outer breaths and breath slowly for a few minutes. You can practice this version of Svara Yoga during Ujjayi or Kapalabhati (on the exhale).

Surya Bhedana Pranayama

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(soor-yah beh-DAH-na)
surya = sun
bhedana = piercing

(chahn-drah)
chandra = moon

Step by Step

Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA, our left nostril with our body's cooling energy, symbolized by the "Moon" and the syllable THA.

In the average person these energies are typically in conflict, which leads to disquiet and disease. The goal of traditional Hatha Yoga is to integrate and harmonize HA and THA for happiness and health. The purpose of these two breaths then is to create balance by "warming" a "cool" body-mind and vice versa.

Sit in a comfortable asana and make Mrigi Mudra. For Surya Bhedana block your left nostril and inhale through your right. Then close the right and exhale through the left. Continue in this manner, inhale right, exhale left, for 1 to 3 minutes.

For Chandra Bhedana, simply reverse the instructions in (2), inhaling always through your left nostril, exhaling through your right. Again continue for 1 to 3 minutes.

Mrigi Mudra Pranayama

2008-09-15T12:53:00.001+08:00

(m-RIG-ee moo-drah)
mrigi = deer
mudra = seal

Step by Step

Ball your right hand into a fist. Press your index and middle fingers into the mound (or base) of your thumb, so they're held firmly in their curled position. (This mudra is traditionally made with the right hand, but there's no compelling reason why left-handers can't use their dominant hand if they like).

Stretch out the ring and pinky fingers. Keep your pinky relatively straight, but curl your ring finger slightly, then press its pad to the pinky's nail. Align the fingertips as best you can; the idea is to "blend" the two fingertips into one.

Now bring your hand to your nose. Be sure not to turn your head toward your hand, keep your chin aligned over your sternum. Also be sure to keep your right shoulder level with your left shoulder. Tuck your right elbow in close to the side of your torso without hardening your armpit.

For all digital practices, the ring finger/pinky pair will close the left nostril, the thumb the right (unless you're using your left hand). Curl these fingers so that you press the nostrils with their more sensitive tips, not their pads. When you close a nostril, apply just enough pressure to block the opening, not so much that you interfere with the flow of breath through the open nostril.

Try this simple practice. Close your right nostril and inhale slowly through your left. Then close the left and open and exhale through the right. Finally inhale through the right, close it, and open and exhale through the left. Repeat 2 or 3 times, then release the mudra and breathe normally for a minute.

Nadi Shodhana Pranayama

2008-09-15T12:41:00.001+08:00

(nah-dee show-DAH-nah)
nadi = channel
shodhana = cleaning, purifying

Step by Step

Sit in a comfortable asana and make Mrigi Mudra. Beginning pranayama students may have some difficulty holding their raised arm in position for the length of the practice. You can put a bolster across your legs and use it to support your elbow.

Gently close your right nostril with your thumb. Inhale through your left nostril, then close it with your ring-little fingers. Open and exhale slowly through the right nostril.

Keep the right nostril open, inhale, then close it, and open and exhale slowly through the left. This is one cycle. Repeat 3 to 5 times, then release the hand mudra and go back to normal breathing. (NOTE: some yoga schools begin this sequence by first closing the left nostril and inhaling through the right; this order is prescribed in the Hatha Yoga Pradipika, 2.7-10).

Traditionally Nadi Shodhana includes breath retention, fixed ratio breathing, and the repetition of certain "seed" mantras (cf. Gheranda Samhita 5.38-54). For beginning pranayama students, it's best to focus only on the inhales and exhales.

Kapalabhati Pranayama

2008-09-15T12:26:00.001+08:00

(kah-pah-lah-BAH-tee)
kapala = skull
bhati = light (implying perception, knowledge)

Step by Step

Kapalabhati consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Now quickly contract (or pump your fisted hands against) your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction (or your hands), so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two.

As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull.

Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more.

Ujjayi Pranayama

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(oo-jy [rhymes with "pie"]-ee)
ujjayi = to conquer, to be victorious

Step by Step

Ujjayi is especially known for the soft hissing sound the breather makes by directing her inhales and exhales over the back of her throat. To learn how, try this.

Inhale through your nose, then exhale slowly through a wide-open mouth. Direct the out-going breath slowly across the back of your throat with a drawn-out HA sound. Repeat several times, then close your mouth. Now, as you both inhale and exhale through your nose, direct the breath again slowly across the back of your throat. Ideally, this will create, and you should hear, a soft hissing sound.

This sound, called ajapa mantra (pronounced ah-JOP-ah mahn-trah, the "unspoken mantra"), serves three purposes: it helps to slow the breath down (which is exactly what we want for Ujjayi), to focus awareness on the breath and prevent your min "wandering," and to regulate, by continually monitoring and adjusting the evenness of the sound, the smooth flow of breath (another important element of Ujjayi).

Start with 5 to 8 minutes of practice, gradually increase your time to 10 to 15 minutes. When finished return to normal breathing for a minute or two, then lie down in Shavasana (Corpse Pose) for a few minutes.

Ujjayi is the foundation of many other techniques listed on this site; e.g., ratio breathing, svara yoga, digital pranayama, retention along with the two bandhas. Note that Ajapa Mantra isn't used when performing digital pranayama.

Kumbhaka Pranayama

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(kuhm-BAH-kah)
kumbha = pot (a traditional image of the human torso as a container for the breath with two "openings" at the throat and base of the pelvis)
antara (ahn-TAH-rah) = interior
bahya (BAH-yah) = outer

Step by Step

Antara Kumbhaka requires the application of both Jalandhara and Mula Bandhas; in addition the rib case gently "hugs" the lungs.

Establish Sama Vritti Ujjayi (and for this example, the vritti count is 6 OMs). To begin, apply the two bandhas as you near the end of your inhale, and retain the breath for 2 OMs, no more. Gently squeeze the ribs against the expanded lungs. Then exhale, concurrently releasing Mula Bandha and, when finished, raise your head to neutral. DON'T perform Kumbhaka on successive breaths; take 2 to 3 Ujjayi breaths before the next retention.

In general your first Kumbhakas should be one-third to one-half the length of your Sama Vritti count. Practice at this level until you're completely comfortable, which may take several weeks or longer.

Then gradually reduce the number of Ujjayis between Kumbhakas until you can comfortably retain your breath for 2 OMs on successive inhales for about 5 minutes. Next increase your Kumbhaka to 3 OMs, but again separate them by 2 to 3 Ujjayis. Again gradually reduce the Ujjayis until you can comfortably retain for 3 OMs on successive inhales for 5 minutes.

Proceed methodically until your Kumbhaka count matches your Sama Vritti count. Now STOP. Don't go any further without direct guidance from an experienced teacher.

Simple Yogic Practices For Relaxation

2008-09-13T14:03:00.000+08:00

The primary purpose of yoga is to teach the individual how to relax and achieve tranquility. Everyone wants peace and quiet, but how can we avoid noise? Just try to go within yourself for a moment and you will find that even if you plug your ears, the noise still leaks in.

Breath awareness

The yogic way to achieve inner peace is to watch the breathing process in the body, to become aware of each incoming and outgoing breath. You don’t have to make an effort to breathe; the process goes on automatically all the time. This breath awareness relaxes the nerves and spontaneously internalizes the mind. It relaxes not only the abdominal, back and leg muscles, but also the most important areas of the brain which control the whole physical body, the emotions and the intellect. When you experience this relaxation, the strain of the day’s work falls away, and you feel as refreshed as if you’d just had several hours of sleep. But even the relaxation of sleep cannot be compared with this state, because yogic relaxation brings emotional tranquility as well.

Many times you feel exhausted at the end of a busy day, and when you want to play with your children or talk with your wife or husband, you just can’t. This makes you feel frustrated and irritated, causing even more physical and emotional tension. In order to avoid this, you can practise simple breathing awareness before coming home from work, or before the family comes home for dinner. Just sit down quietly with your eyes open or closed and withdraw your awareness from the external world. Become aware of the breath flowing in and out. With every inhalation feel the navel region expanding; with every exhalation feel the navel area contracting. Try to synchronize the incoming and outgoing breath with the rising and falling of the navel.

This breathing practice will minimize your physical fatigue and maximize your emotional stability. Your irritation will automatically decrease and you won’t become angry with your loved ones. You will be able to speak with your children, wife or husband in a pleasant manner and you will be happier with yourself as a person. Keep practising this every day and, in the course of time, you will feel a tremendous increase of energy, both physically and emotionally. Anybody can perform this simple yogic technique without seeking further guidance or advice.

Neti kriya

Another technique which you can do every day or once a week is neti kriya. This practice also relaxes the brain and brings tranquility. For this, you need a special neti lota, or pot, filled with warm saline water. Place the nozzle of the lota in the right nostril, then tilt the head to the left side and breathe through the open mouth. The water flows out the left nostril without any effort or disturbance, as if it were coming through a straight pipe. Afterwards, you clean the nose by exhaling forcefully with bhastrika pranayama to remove any excess water.

Neti kriya stimulates and massages the sympathetic and parasympathetic nervous systems, which are known in yogic terminology as ida and pingala nadis. Ida and pingala control the cooling and heating aspects in the body, acting like an internal thermostat. This thermostat regulates the temperature and energy levels in the nervous system. When the energy is not being channelized properly, either there is too much energy or too little, and then illness develops. Constipation, diabetes, hypertension, cancer and so many other diseases may occur. Neti kriya helps to maintain good health by balancing these two aspects of ida and pingala in our physical body.

These two nadis are also directly connected to the brain and affect the way we think, experience and feel. They influence the emotions which cause worry and excitement and are at the root of most of our problems. So when you directly relax the two nervous systems, in the course of time you are able to transform yourself mentally as well as physically.

The ancient rishis and munis knew this secret, and today, scientists are discovering the same thing: neti kriya is the best way of removing all of the problems caused by phobia. Do you know what a phobia is? It is a wrong and false imagination about your health, family, work, etc. A phobia is something which you imagine exists. Phobias are created and expressed differently in different situations, for example, as lack of confidence, doubt or false thinking about others. This is the whole cause of everyone’s suffering - not just Hindus, Russians, Muslims or Christians, but all of humanity. It is the cause of our physical, emotional and intellectual sickness.

Simple yogic practices such as these can be used to restore normal health and harmony. However, we must remember that yoga is far more than this. It is a vast science which can raise the consciousness and lead you to spiritual enlightenment.

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