Happiness is the highest from of health

Yoga Asanas Induce Better Sleep

Virasana (also known as hero poses)

Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.

Bitilasana and Marjaryasana (cow and cat pose)

Without getting up from the virasana, you just need to roll in the forward position on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of letter C. Just keep alternating between these positions for as much time as you want to.

Balasana

Start with sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movement from your fingers stretching the arms as well. If you want to have a face massage like feeling, you can even roll your face from side to side.

Viparita Karni

This position can also shed light on the question how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana give a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a better sleep.

Ananda Balasana

Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor. This asana is very good for relaxing your abdomen as well as your spine.

Yoga In Anti Aging Progression

Yoga, the ancient technique for harmonized external and internal body well beings, through breath control, meditation, bodily movement and gesture… has been well known for people in Western world and some parts in Asia due to health benefits reported by various respectable institutes’ research and supported by health advocates.

According to the study to explore the impact of yoga and meditation based lifestyle intervention (YMLI) on cellular aging in 96 healthy individuals randomly assigned to a 12-weeks of YMLI, at the end of 12 weeks of lesson, YMLI group expressed significant improvements in both the cardinal biomarkers of cellular aging and the metabotrophic biomarkers influencing cellular aging in compared to baseline values.

The efficacy of the program in reduced cellular aging process was attributed to the activities in decreased production of ROS and pro inflammatory cytokins and hormone cortisol, and increased mean values of telomerase activity in regulated aging progression and hormone β-endorphin in reduced stress and maintain homeostasis.

Dr. Madhuri Tolahunase, the led author, after taking into account of other co founders, said,”Lifestyle is an integrated entity, and an intervention, like YMLI, that has overall positive influence on our health appears most useful versus changing only one aspect at a time, as is seen by action of certain drugs. Yoga is holistic and a mind-body medicine and is more beneficial and advantageous than individual interventions like physical exercise, caloric restriction, and antioxidants”.

Managing Pain With Yoga

Many people are turning towards yoga as a possible solution to such problems. Yoga is an ancient practice combining meditation and exercise which have a deep and long lasting effect on the mind and body.

It regulates breathing and increases metabolism, aids in weight loss, relieves stress and reduces depression by bringing in positive energy via meditation and can also help in pain relief and management.

  • As far as pain management goes, most of the pain culminates in the back and shoulders due to long hours of sitting and incorrect posture.
  • Sometimes even the legs and feet experience pain due to incorrect footwear, strenuous exercise, or long hours of walking or running.
  • Older people fall prey to pain due to aging joints. Yoga has a cure for all of the above and more.
  • And, there is pain that is associated with Arthritis, Fibromylagia and other conditions where pain is the focal point that are known to be helped by yoga.

Firstly, start with simple meditation. Sit in the correct cross legged posture and practice Pranayam.

This will ease your mind and body and prepare it for the exercises ahead. Remember to be slow and steady. Start your routine with stretching.

The best thing about yoga is that it can be practiced anywhere and anytime. You can also do it in your cramped office space if you know the right exercises.

Each pose or asana as they are called targets some part of the body or another. The stretching poses are intended to warm up your body. Remember to regulate your breathing and change every posture with proper breathing ins and outs.

There are some pretty straightforward poses like the mountain pose, pyramid pose, raise hand pose, forward bend pose, downward facing dog, warrior pose, etc.

These mainly improve your balance and work your core muscles which will help in relieve pain at the deeper level along with stretching your body to the fullest.

Follow this up with some standing poses like the tree pose and the pant pose which are the higher levels Asanas.

The staff pose, head to knee pose, seated forward bend, cobbler’s pose, seated wide legged straddle, etc are poses to be attempted while seated.

These exercise your stomach, hips and thighs and provide wonderful results.

Now that your body is completely ready and warmed up, try the cobra pose for relieving back pain.

Follow that up with the cat cow stretch. You will immediately find a difference in the level of pain in the body and will be refreshed.

There is also the bridge pose for those wishing to take it further.

Aromatherapy Enhances Meditation And Yoga

Combining the practices of yoga and meditation allows you to holistically better your mind and body health. Meditation calms the mind, relives anxiety, and is good for heart health, cognition, focus, and memory. Yoga has more than fifty different benefits for physical, emotional, and mental health.

The benefits of yoga and meditation are well known, but to name a few major advantages of yoga include: lower blood pressure; healthy immune system, emotional stability, and sharpened focus just to name a few. Never underestimate the powers of meditation and yoga.

To achieve even greater results from your practice, you will need to take your yoga and meditation to another level. Adding aromatherapy can help you in achieving a much higher level of discipline. The greater your discipline, the better your results.

Aromatherapy is the use of essential oils to promote a positive mind and body health. Essentials oils are derived from various plants, flowers, fruits, roots, stems, bark, and other botanicals.

These organic materials are greatly concentrated in essential oils, giving us a strong olfactory experience. Oils stimulate the all-important sense of smell and olfactory glands, and then communicate with the brain’s memories and emotions, or limbic system.

This kind of therapy is believed to combat pain, insomnia, depression, other mental conditions, and more. Essential oils have very similar purposes as yoga and meditation, so they make perfect sense as an addition to your practice.

When selecting your essential oils it is important to consider your goals in aromatherapy. Different oils have various purposes, functions, and effects, and each are suitable for its own particular and specific situation.

The treatment for one concern will fluctuate from that of another, just as an antibiotic would be used to treat an infection, but a steroid could be used to treat inflammation.

For instance, a person suffering from insomnia may use oils like lavender, vetiver, or chamomile, which are calming and elicit the relaxation response in the body. Conversely, a person who struggles with lethargy would use oils like basil, eucalyptus, lemongrass, orange, or peppermint to induce energy.

By researching essential oils and their benefits, you can discover the appropriate options for you.

Once you have explored your essential oils options and selected the right oils for you, you are ready for essential oil use and application. There are a few different ways you can add aromatherapy into your daily routine. Here are some great options so you can determine the best implementation method in your personalized practice.

  • Anointing: Essential oils are deeply massaged onto skin during stretching or rest time. This can allow for increased visualization and focus. Never apply essential oil directly to the skin; it must be blended with a carrier oil, like jojoba, canola, or olive oil.
  • Diffusing: Using an aromatherapy diffuser, essential oils are dispersed throughout the air of your yoga space. This creates a certain mood or atmosphere for enhanced practice. Candle lamps are another way you can diffuse oils. They smell magnificent, creating an attractive yoga and meditation space.
  • Purifying: Essential oils are used as an astringent cleaning method. This deodorizes and cleanses the workspace. Add your oils to a spray bottle with water to begin using. Spray to cleanse and purify your areas.

Classical Yoga Studies

Yoga is practised world-wide now. It is being used as a system of physical exercise. To address psychosomatic diseases like stress, depression, hypertension and other health-related diseases, yogic kriyas are being used. While categorising the websites, we find yoga being a sub-category under the category of Health and Fitness. It is clear that it became a health-related topic. But it is not a health-related subject. Its dimension is more. To understand that dimension and to get the maximum benefits of yogic kriyas, one should learn it from the perspective of ancient yoga treatises. For this very purpose, one should learn classical yoga treatises.

Yoga was taught by Gurus of ancient India without accepting any consideration or with a meagre consideration which was affordable to students of those times. An amount affordable to the student was accepted by Gurus. The amount or Guru Thatchana (the amount given by the student) was decided by the student and not by Gurus. Money was not the motive in those days.

The system of Guru-Sysya (Teacher-disciple) has been tampered with now. It has become a lucrative business nowadays. Yoga has been institutionalised which was not the case earlier. The leader of the institute is the Guru and he won’t ever pass down the knowledge that he has. He will employ some teachers who have the partial mastery of the subject. So the students will not get the full knowledge. Hence the real knowledge has been stuck up with someone who will not transfer it down for some reason or other.

The origin of any yoga is yoga treatises. The modern Guru select one or some of the techniques from the ancient yogic treatises and modify slightly and give a new name. He will use that name for a patent. This is how there are so many yoga brands available and so many institutes are marketing those brands. The knowledge belongs to the sages of the yore and the yoga institutes are selling it as their product.

If you are ready to put some efforts to gain that knowledge through learning of those treatises of ancient time, you can well avoid these middlemen. No contemporary Guru get his knowledge from his own research. If at all he does any research, that findings are related to the benefits doing a kriya of the earlier time. There are thousands and thousands of yoga techniques available in the scriptures. One’s lifetime is not enough to learn and practice them all. By learning them through scriptures, we could understand them, identify them with the yoga brands available and practice a few of them which are suitable for us. Hence the study of the scriptures is required for anybody who is planning for yoga practice.

Ways Yoga Works For Weight Loss

The Mind Body Connection

Yoga, unlike other workouts, includes breathing as a focal point and complete integration of mindfulness with physical movement.

  • This practice of mindfulness does not go away when you leave the yoga mat, with regular practice it stays with you and effects all parts of your life.
  • This intense focus makes you pay better attention to your body, and that includes what you eat and in general yields a high level of body awareness.
  • The mind is really what controls everything we do, and yoga can help in this way to change negative behaviors.

It can help you to decipher boredom from real hunger, alleviate emotional overeating and binge eating as well. Yoga makes you pay attention and think in a whole new way.

A study that was published in the Journal of Qualitative Health Research showed that women’s binging was reduced after practicing yoga for only 12 weeks. This was achieved through the development of present-moment awareness, which, resulted in them eating less.

  • Also, since yoga promotes relaxation and greatly decreases stress and anxiety it can go a long way to curbing overeating and emotional eating.

Encouraging Exercises

  • – Yoga relieves aches and pain, which can encourage people to do other types of workouts.
  • – For those that dread the high intensity cardio, like running, walking or bikes, yoga is a completely different experience that is non-impact and can get those who never move to do so, at their own pace, and moving of any type is better than none at all.
  • – Yoga is also the ideal starter workout for those that have been stationary for their entire lives, or have had little exposure to exercise.

Loosening Muscles And Increasing Range Of Motion

Other great benefits include that it loosens the muscles, and improves flexibility and range of motion. This is important for the overweight who are often in need of this from lack of exercise and can also aid in correcting poor posture that comes from being overweight.

Belly Fat Reduction

Belly fat is the most dangerous of all fats, and is known to be exasperated by rising Cortisol levels in the body.

Yoga has been proven to reduce Cortisol, and consequently can help with belly fat prevention and reduction. This is especially true for women over 40 that battle with belly fat.

A study funded by the National Institutes of Health evaluated women who performed restorative yoga, which is a type where poses are held for long periods and found that they lost 2% more body fat as compared to women who simply stretched.

Another study published in the Journal of Alternative Medicine reported that men who engaged in yoga daily breathing exercises lost about 4 pounds in just 10 days.

Muscle Toning

Yoga also works to tone the butt, arms, back, legs, and other muscles, so, if you engage in a weight loss regimen it can help those muscles pop as the body fat melts away.

Yoga to Quit Self Destructive Habits

Smoking

Smoking can be a difficult habit to kick. One of the key aspects of smoking is the temporary relief from stress that the tobacco brings, causing the smoker to cling onto their addiction. Yoga is a fantastic substitute that can help relief stress in a natural, harmless way, whilst also bringing about physical, mental, and spiritual wellbeing. Keeping a relaxed mind and body is essential to both quitting smoking and the successful practicing of yoga.

There is also evidence that the damage done to internal organs from smoking can be repaired. The cardiovascular systems, long starved of oxygen, can be improved by the increase in blood flow that yoga brings about.

Furthermore, the concentration of breathing combined with movement helps balance the respiratory system, beating the ill effects that smoking has wrought on the body.

Drinking

Drinking is another habit that can be harmful to the body. Although most people can drink in moderation, there are still detrimental effects on the body that are caused by consuming alcohol, obviously made worse if drinking becomes a problem.

Like smoking, some people drink to relax. Yoga can be the replacement that a person needs to stop drinking. Instead of a glass of wine at the end of a stressful day, why not avoid the stress in the first place?

The breathing and movement yoga requires helps to you to cope with stressful situations. Beginning the day by practicing yoga helps set you up for the daily challenges that life brings.

Over-eating

Over-eating is another self-destructive habit that can be curbed by practicing yoga. Unlike smoking and drinking alcohol, we need to have some sort of relationship with food to survive. Yoga can help you develop an awareness of your body that brings about a healthier interaction with food. Obviously, if you are at the stage where you are overweight there are some forms of yoga and exercise in general, where it will be difficult.

Overstressing the body at this stage can be more harmful and occasionally dangerous. However, there are classes for the beginner that can be appropriate for the overweight person, and with time, it is likely that your weight would decrease if you practiced yoga regularly.

Becoming promoting satya within yourself, you can become aware of what you put in your body. Portion sizes and the quality of the food you consume can all be affected when you practice yoga and satya successfully.

Emotional Eating

Finally, emotional eating can also be overcome with yoga. Emotional eating is not just about eating fatty foods at times of emotional stress; it is also linked to constant dieting and being unhappy with your body and mind. Being all about the attainment of wellbeing, yoga can help you fix the problem by making you aware of your body.

Yoga is about learning to love yourself. Through practicing yoga on a regular basis, you can help become more aware of your eating habits and the reasons for them. Meditation associated with yoga can help to create relaxation within yourself, which can help overcome emotional eating.

Find the Right Yoga Style for You

Hatha Yoga

If you are a beginner, it is recommended that you start with hatha yoga, rather than going for a form of yoga that demands greater strength and posture. The word Hatha means effort, or force, and it is slow and, therefore relaxing. It focuses on every pose in minute detail and helps beginners with accuracy and focus.

Iyengar Yoga

The pioneer of this form of yoga is B.K.S Iyengar. This is another form of yoga that is good for beginners and for those people seeking healing for their physical and mental injuries. It uses different postures and props, such as blocks and belts, to assist with the right positions.

Bikram Yoga

If you are lacking physical and mental strength, and want to learn how to control your weaknesses and gain strength, this is the best yoga style for you. However, it’s best not to jump into it before preparing your body and working up to it. This type of yoga is carried out in a room with a high temperature and the heat teaches your body to control itself as well as helping in toxin release through the skin. Doing yoga in a 104° F room is not at all for beginners and, if heat is not your cup of tea, don’t worry, there are still loads of other yoga techniques you can choose from.

Vinyasa Yoga

Another kind of yoga, to increase body strength and stamina, is Vinyasa yoga. Unlike Bikram yoga, it has nothing to do with temperature. There are different poses that you go into with continuous heavy breathing. The link between pose and breath is what drives the cycle. The quick movements make this form of yoga energy boosting.