Procedure and benefits of cow poses

 

Procedure of cow poses

You're referring to "Gomukhasana," also known as Cow Pose or Face-of-the-Ox Pose, which is a balancing and hip opener yoga posture. It can be part of both preparatory practices and restorative yoga routines.

 Here is a step-by-step guide on how to do it safely and effectively---

1. Starting Position

 Begin on all fours on your mat. Ensure that your hands are shoulder-width apart, and your weight is evenly distributed on all fours, with your wrists directly under your shoulders. Your knees are under your hips.

2. Bend and Open Hip

 Lower your right hip down, allowing it to extend backwards slightly while your left leg stays bent underneath you. The front part of your left foot points towards your left leg’s knee.

3. Stretch Hip and Lift Legs

Press your hips and legs upwards from your arms, but not with such force that you lean too far back. Ideally, you're in a long, stable line from your head down to your toes. Focus on maintaining length in your spine, neck, and tailbone, rather than compressing any part of your back or neck.

4. Reach Up

If comfortable, gently stretch your right arm and your head. You should aim for stretching your arm forward from the shoulder socket while not raising your entire body upwards in the same plane.

5. Stable Foundation

 Practice stabilizing and balancing, taking small shifts of your body, perhaps to move forward a fraction of an inch if feeling unstable, without disrupting your balance or moving backwards with your feet. Stay soft in the arms to adjust and stay upright and on your fingertips. Engage your back muscles (by pulling them gently into a more supportive posture).

6. Deep Breathing

 Engage your senses and pay attention to sensations in your body while staying calm. Your mind needs to balance between active yet relaxed awareness, making slight adjustments when needed, allowing you to stabilize further over time. The best breaths here would involve longer, full, inbreaths to engage deeper levels of consciousness in a comfortable state and breathe outward at a controlled, stable cadence that balances all energies.

Final Thoughts and Safety

Gomukhasana involves working with both strength and openness, stretching in several joints and strengthening muscles for core stability and alignment. Maintain a consistent pace when making adjustments or entering/exiting the posture, moving to avoid falls and ensuring overall safety throughout. When ending the posture, consider easing out the bend with more control. If not finding comfort with your feet up, don’t lift both legs together but, in place, start on ground with weight still held securely. This yoga position calls for stability and length that may seem daunting for novice practitioners; so seek additional guidance for specific teaching of the sequence of these transitions.

Benefits of cow poses

You're referring to "Cow Pose" or "Bitilasana" in Sanskrit!

Cow Pose is a foundational yoga pose that offers numerous benefits for the body, mind, and spirit. Here are some of the advantages of practicing Cow Pose:

Physical Benefits

1. Strengthens neck and shoulders

Cow Pose helps to build strength and flexibility in the neck and shoulders, improving posture and reducing tension.

2. Opens the chest

By stretching the chest and shoulders, Cow Pose helps to improve respiratory function and increase lung capacity.

3. Stretches the upper back

 This pose helps to stretch and relax the muscles in the upper back, relieving tension and improving flexibility.

4. Improves spinal flexibility

 Cow Pose helps to increase flexibility and range of motion in the spine, reducing stiffness and discomfort.

Mental and Emotional Benefits

1. Reduces stress and anxiety

The gentle, flowing motion of Cow Pose can help to calm the mind and reduce stress and anxiety.

2. Improves mood

 The release of endorphins and other feel-good hormones during Cow Pose can help to improve mood and reduce symptoms of depression.

3. Increases focus and concentration

 The gentle, repetitive motion of Cow Pose can help to improve focus and concentration, making it an excellent pose for meditation and mindfulness practices.

Other Benefits

1. Prepares for deeper backbends

 Cow Pose is often used as a preparatory pose for deeper backbends, such as Wheel Pose and Cobra Pose.

2. Helps with breathing

The gentle, flowing motion of Cow Pose can help to improve breathing and increase oxygenation of the body.

3.Releases tension in the body

 Cow Pose can help to release tension in the body, particularly in the neck, shoulders, and upper back.

Overall, Cow Pose is a wonderful addition to any yoga practice, offering a range of physical, mental, and emotional benefits that can help to improve overall well-being.

Frog poses procedure and benefits

 

Frog poses procedure

My dear friends, You're likely referring to the yoga pose called "Mandukasana," also known as Frog Pose. This pose is an intermediate-level standing balance pose that strengthens the legs, hips, and core while stretching the chest and shoulders.

Here's a step-by-step guide to practicing Frog Poses --

How to get into Frog Pose

1. Start in a standing position

 Stand with your feet hip-width apart, parallel to each other, and facing forward.

2. Bend your knees

Slowly bend your knees, keeping your weight evenly distributed between both feet. Your knees should be bent at a 90-degree angle, with your shins parallel to the ground.

3. Hinge forward

From the bent-knee position, hinge forward at your hips, keeping your back straight and your core engaged.

4. Lower your torso

Allow your torso to lower down between your thighs, maintaining a steady breath. Your elbows should be bent, and your forearms should rest on the ground.

5. Place your hands

Place your hands on the ground on either side of your front leg, with your elbows still bent at a 90-degree angle.

6. Stretch your chest

 Continue to hinge forward, stretching your chest and shoulders, and engaging your back muscles to support your posture.

7. Balance and breathe

 Hold the pose for 5-10 breaths, engaging your core and maintaining balance.

Tips and Variations

For a more intense stretch, try leaning forward slightly more or lifting your heels off the ground.

 For a milder version, try lifting your chest up and keeping your elbows closer to your legs.

 Engage your core and maintain a steady breath throughout the pose.

 Be mindful of your balance and gentle with your knees.

Benefits of Frog Pose

 Opens up the chest and shoulders, improving flexibility and posture.

Strengthens the legs, hips, and core muscles.

 Improves balance and balance.

 Can be modified to accommodate various levels of flexibility.

Precautions and Contraindications

 Avoid if you have any knee injuries or severe knee issues.

 Modify the pose or avoid it altogether if you experience any pain or discomfort in your knees or lower back.

 Consult with a yoga expert or healthcare professional if you're unsure about this pose or any other yoga practice.

Now that you know how to do the Frog Pose, give it a try and breathe deeply!

Siddhasana meaning, steps and benefits

Procedure of siddhasana

Siddhasana, also known as the "accomplished pose" or "perfect pose," is an ancient meditation posture originating from Indian yoga.

Siddhasana, also known as the "accomplished pose" or "siddha's pose," is a seated yoga asana that involves sitting cross-legged with the heel of one foot pressing against the perineum, while the other foot is bent and tucked in towards the pelvis. This pose is often considered a resting or meditative pose and is associated with several benefits for the body, mind, and spirit. 

 Here's a step-by-step guide on how to practice Siddhasana--

Preparation

1. Find a quiet and peaceful spot to sit.

2. Sit on a cushion or a chair with a straight back.

3. Wear loose, comfortable clothing.

Step-by-Step Instructions

1. Cross your legs

 Sit with your legs crossed in front of you, similar to a lotus position. You can cross your left leg over your right leg or vice versa, whichever feels more comfortable for you.

 

2. Sit up straight

 Engage your core muscles and maintain a straight back. Imagine a string pulling your head up towards the ceiling.

3. Make a fist

 Place your right hand (or left hand, if you prefer) on the perineum, just below the genitals. This hand will hold the genital area in place. Make a fist with this hand, and press your thumb into your palm.

4. Bend forward

 Gradually bend forward, keeping your spine long, and rest your head on your right knee (or left knee, if you prefer). Your forehead should be gently touching your knee.

5. Take a deep breath

Take a few deep breaths, feeling the energy flow through your body. Relax your facial muscles, arms, and legs.

6. Concentrate on your third eye

Bring your focus to your third eye, located between your eyebrows. Imagine a bright, pulsing light at this point.

Significance and Benefits

Siddhasana is considered one of the most effective meditation poses, as it helps to---

- Focus the mind

- Balance the energy in the body

- Promote spiritual growth

- Enhance self-awareness

- Support overall well-being

Please remember to consult a healthcare professional or a qualified yoga instructor for guidance on practicing Siddhasana.

Benefits of siddhasana

Some of the benefits of siddhasana include---

Physical Benefits

1. Improved balance and flexibility

 Siddhasana helps to stretch and open the hips, legs, and lower back, making it easier to maintain balance and flexibility.

2. Relief from back pain

 The pose can help to alleviate back pain by stretching the muscles in the lower back and improving posture.

3. Improved digestion

The pressure on the perineum can help to stimulate digestion and relieve symptoms of constipation.

4. Calming effect on the nervous system

 The pose can help to calm the nervous system, reduce stress and anxiety, and promote relaxation.

Spiritual Benefits

1. Increased meditation and concentration

Siddhasana is often used as a meditative pose, helping to calm the mind and increase concentration.

2. Connection to the third eye

The pose is said to help connect the body to the third eye, promoting intuition, insight, and higher states of consciousness.

3. Balancing of the seven chakras

 The pose is believed to balance the seven chakras, or energy centers, in the body, promoting overall well-being and spiritual growth.

4. Preparation for higher states of consciousness

Siddhasana is often used as a preparation for higher states of consciousness, such as samadhi or enlightenment.

Overall, siddhasana is a powerful pose that can offer numerous benefits for the body, mind, and spirit. However, it's essential to practice the pose safely and under the guidance of a qualified yoga teacher.

Precautions and Contraindications

1. Pregnancy and menstruation

 Women should avoid siddhasana during pregnancy and menstruation due to the pressure on the perineum.

2. Lower back injuries

 Individuals with lower back injuries or conditions, such as sciatica, should avoid siddhasana or modify the pose to avoid exacerbating the condition.

3. Thyroid problems

Individuals with thyroid problems should avoid siddhasana, as the pressure on the neck can exacerbate thyroid issues.

4. Digestive problems

 Individuals with digestive problems, such as ulcers or irritable bowel syndrome, should avoid siddhasana or modify the pose to avoid exacerbating the condition.

Osteoporosis: causes, symptoms and yoga treatment

 

Symptoms of osteoporosis

My dear Friends,Osteoporosis is a condition characterized by a decrease in bone density and strength, leading to an increased risk of fractures. The symptoms of osteoporosis can be subtle and may not be noticeable until a fracture occurs. 

However, some common symptoms of osteoporosis include---

Early symptoms

1. Back pain

 Osteoporosis can cause compression fractures in the spine, leading to back pain.

2. Loss of height

As bones weaken, they can collapse, causing a loss of height.

3. Bone pain

 Pain in the bones, particularly in the hips, spine, or ribs, can be a symptom of osteoporosis.

4. Changes in posture

 Osteoporosis can cause a stooped or curved posture due to compression fractures in the spine.

5. Reduced mobility

 Weakened bones can make it difficult to perform daily activities, such as walking or climbing stairs.

Advanced symptoms

1. Fractures

Osteoporosis increases the risk of fractures, particularly in the hips, spine, and wrists.

2. Spinal fractures

Compression fractures in the spine can cause a loss of height, back pain, and changes in posture.

3. Vertebral compression fractures

 Fractures in the spine can cause pain, stiffness, and a loss of height.

4. Rib fractures

 Weakened ribs can cause pain and difficulty breathing.

5. Herniated discs

 Osteoporosis can cause herniated discs, leading to back pain and numbness or tingling in the legs.

Other symptoms

1. Muscle weakness

 Osteoporosis can cause muscle weakness, particularly in the back and legs.

2. Fatigue

 Weakened bones can cause fatigue and a lack of energy.

3. Difficulty swallowing

 Osteoporosis can cause difficulty swallowing due to weakened bones in the throat.

4. Hoarseness

 Weakened bones in the throat can cause hoarseness.

Risk factors

1. Age

Osteoporosis is more common in older adults.

2. Sex

 Women are more likely to develop osteoporosis than men.

3. Family history

 A family history of osteoporosis increases the risk.

4. Low body mass index (BMI)

 A low BMI can increase the risk of osteoporosis.

5. Smoking

 Smoking can increase the risk of osteoporosis.

6. Lack of exercise

 A sedentary lifestyle can increase the risk of osteoporosis.

7. Nutritional deficiencies

 A diet lacking in calcium and vitamin D can increase the risk of osteoporosis.

If you are experiencing any of these symptoms, it is essential to consult with your healthcare provider to determine the best course of action.

Causes of osteoporosis

Osteoporosis is a complex bone disease characterized by a decrease in bone density and quality, leading to an increased risk of fractures. The causes of osteoporosis can be categorized into two main types

 intrinsic and extrinsic.

A. Intrinsic Factors

1. Genetics

 Inherited traits and family history play a significant role in the development of osteoporosis.

2. Hormonal Imbalance

 Low estrogen levels in postmenopausal women and thyroid disorders can contribute to osteoporosis.

3. Age 

As people age, bone density naturally decreases, making them more susceptible to osteoporosis.

4. Nutritional Deficiencies

 Lack of essential nutrients such as calcium, vitamin D, and vitamin K can impair bone mineralization.

5. Neurological Disorders

 Certain neurological conditions, such as Parkinson's disease, can increase the risk of osteoporosis.

B. Extrinsic Factors

1. Lack of Exercise

 Inadequate physical activity, particularly weight-bearing exercise, can contribute to osteoporosis.

2. Smoking

 Smoking can lead to an increased risk of osteoporosis by reducing calcium absorption and bone density.

3. Excessive Caffeine and Alcohol Consumption

 High intake of caffeine and alcohol can interfere with calcium absorption and increase the risk of osteoporosis.

4. Sedentary Lifestyle

 Being sedentary can lead to muscle weakness and bone loss.

5. Steroid Use

 Long-term use of corticosteroids, such as prednisone, can contribute to osteoporosis.

6. Chemotherapy and Radiation

 Certain cancer treatments can affect bone density and increase the risk of osteoporosis.

7. Malnutrition and Starvation

 Poor nutrition and inadequate energy intake can lead to osteoporosis.

8. Gastrointestinal Disorders

 Conditions such as celiac disease, Crohn's disease, and gastrectomy can impair calcium absorption and increase the risk of osteoporosis.

Other Risk Factors

1. Family History

 Having a family history of osteoporosis increases an individual's risk.

2. Ethnicity

 Osteoporosis is more common in Caucasians and African Americans, particularly women.

3. Medical Conditions

 Conditions such as rheumatoid arthritis, diabetes, and kidney disease can increase the risk of osteoporosis.

4. Medications

 Certain medications, such as anticonvulsants and bisphosphonates, can affect bone health.

In conclusion, the causes of osteoporosis are complex and multifactorial, involving both intrinsic and extrinsic factors, as well as a range of risk factors. Understanding these causes and risk factors is essential for prevention, diagnosis, and treatment of osteoporosis.

Yoga treatment of osteoporosis

While yoga alone cannot cure osteoporosis, it can be a valuable complementary therapy to help manage the condition and prevent further bone loss. 

Here are some ways yoga can be beneficial for osteoporosis---

1. Improved bone density

 Some studies suggest that regular yoga practice can help improve bone density, particularly in older adults. This may be due to the combination of weight-bearing postures, resistance exercises, and gentle stretching.

2. Reduced risk of falls

Yoga can help improve balance, flexibility, and strength, reducing the risk of falls and related injuries.

3. Relaxation and stress reduction

Yoga can help alleviate stress and anxiety, which are common comorbidities with osteoporosis. Chronic stress can contribute to bone loss and increased risk of fractures.

4. Improved muscle strength

Yoga can help build muscle strength, particularly in the core and extremities, which is essential for maintaining bone health.

5. Enhanced mobility and flexibility

 Yoga can help maintain or improve mobility and flexibility, reducing stiffness and discomfort associated with osteoporosis.

Yoga styles that may be beneficial for osteoporosis---

1. Hatha Yoga

 A traditional and gentle style that focuses on physical postures and breathing techniques.

2. Yin Yoga

A slow-paced, meditative style that targets the deeper tissues of the body, including the bones.

3. Restorative Yoga

 A gentle, therapeutic style that uses props to support the body in relaxing postures.

4. Sivananda Yoga

 A classical style that emphasizes the Five Points of Yoga: proper exercise, proper breathing, proper relaxation, proper diet, and positive thinking and meditation.

Precautions and considerations---

1. Consult a healthcare professional

 Before starting a yoga practice, especially if you have osteoporosis, consult with your healthcare provider or a yoga therapist to discuss any concerns or modifications.

2. Choose gentle postures

Avoid postures that involve heavy weights, deep twists, or backbends, which can put excessive stress on the spine and bones.

3. Use proper alignment

Pay attention to proper alignment and body positioning to avoid putting unnecessary stress on the bones and joints.

4. Avoid bouncing or jerking

 Move slowly and smoothly, avoiding any bouncing or jerking movements that can exacerbate osteoporosis.

By incorporating yoga into your osteoporosis management plan, you can potentially reduce the risk of falls, improve bone density, and enhance overall well-being. Always consult with a healthcare professional or yoga therapist to ensure a safe and effective practice.

Diabetes- causes, symptoms and yoga treatment

 

Types of diabetes

There are several types of diabetes, each with distinct characteristics and causes. 

Here are some of the most common types of diabetes-

1. Type 1 Diabetes

Also known as insulin-dependent diabetes, this type of diabetes is caused by the body's immune system attacking the cells in the pancreas that produce insulin. People with type 1 diabetes need to take insulin injections to control their blood sugar levels.

2. Type 2 Diabetes

 The most common form of diabetes, type 2 diabetes is caused by a combination of insulin resistance and impaired insulin secretion. As we age, we tend to lose sensitivity to insulin, and our bodies produce less insulin. Type 2 diabetes can be managed with a combination of lifestyle changes, such as diet and exercise, and sometimes medication.

3. Gestational Diabetes

This type of diabetes develops during pregnancy, usually during the second or third trimester. Women who have had gestational diabetes are at an increased risk of developing type 2 diabetes later in life. Symptoms of gestational diabetes include excessive thirst and urination, rapid weight gain, and blurred vision.

4. LADA (Latent Autoimmune Diabetes in Adults)

A form of type 1 diabetes that progresses slowly over years, LADA is characterized by a gradual loss of insulin-producing cells in the pancreas. Insulin therapy is usually required to manage LADA.

5. MODY (Maturity-Onset Diabetes of the Young)

A rare form of diabetes caused by genetic mutations, MODY is usually diagnosed in people under the age of 25. Since MODY doesn't require insulin therapy, people with MODY can often manage their condition through diet and lifestyle changes.

6. Secondary Diabetes

This term is used to describe diabetes that occurs as a result of another medical condition or treatment, such as---

Pancreatic Disease

 Cancer of the pancreas or injury to the pancreas can damage or destroy insulin-producing cells.

Thyroid or Pituitary Disorders

 Hormonal imbalances caused by conditions like Cushing's syndrome, Hashimoto's thyroiditis, or acromegaly.

Steroid-Induced Diabetes

 Long-term use of steroids can damage insulin-producing cells.

Pancreatic Surger

 Surgical removal of part of the pancreas can impair insulin production.

7. Double Diabetes

When people have type 1 and type 2 diabetes simultaneously, a condition known as double diabetes.

8. MODY-Diabetes

 A rare genetic disorder that causes diabetes and other symptoms such as excessive hunger and weight loss.

It's essential to consult a healthcare professional for an accurate diagnosis and treatment plan if you're suspected to have one of these types of diabetes.

Causes of diabetes

Diabetes is a complex disease with a multitude of causes, risk factors, and possible triggers. 

Here are some of the main causes of diabetes---

Common causes of Type 1 Diabetes

1. Genetics

Type 1 diabetes has a genetic component, with certain genes contributing to the risk of developing the disease.

2. Autoimmune response

 In this condition, the immune system mistakenly attacks and destroys the cells in the pancreas that produce insulin, leading to a deficiency of insulin production.

3. Environmental factors

 Environmental factors such as viral infections may trigger the disease in susceptible individuals.

Risk factors for Type 2 Diabetes

1. Obesity

Being overweight or obese is one of the main risk factors for type 2 diabetes.

2. Insulin resistance

 When the body becomes resistant to insulin, it can't use insulin effectively, leading to high blood sugar levels.

3. Family history

Having a parent or sibling with type 2 diabetes increases the risk of developing the disease.

4. Age

The risk of developing type 2 diabetes increases with age, especially after the age of 45.

5. Ethnicity

Certain ethnic groups, such as African Americans, Hispanics/Latinos, and American Indians, are at higher risk of developing type 2 diabetes.

6. Physical inactivity

Regular exercise can help improve insulin sensitivity and reduce the risk of developing type 2 diabetes.

7. Diet

 Consuming a diet high in refined carbohydrates, added sugars, and saturated fats can increase the risk of developing type 2 diabetes.

8. Other medical conditions

Certain medical conditions, such as polycystic ovary syndrome (PCOS), Cushing's syndrome, and pancreatitis, can increase the risk of developing type 2 diabetes.

Other forms of diabetes

1. Gestational diabetes

This form of diabetes develops during pregnancy, usually in the second or third trimester, due to hormonal changes.

2. Steroid-induced diabetes

 Certain medications, such as steroids, can cause high blood sugar levels.

3. Pancreatic disorders

 Certain disorders, such as pancreatitis, pancreatic cancer, or pancreatic surgery, can lead to diabetes.

4. Other medical conditions

Certain conditions, such as thyroid disease, kidney disease, and brain or spinal cord injuries, can increase the risk of developing diabetes.

Other risk factors

1. History of diabetes in a previous pregnancy

 Women who had gestational diabetes during a previous pregnancy are at increased risk of developing type 2 diabetes.

2. Birth weight

 Babies born with a birth weight above 9 pounds (4 kg) have a higher risk of developing type 2 diabetes later in life.

3. Sleep apnea

Sleep apnea may increase the risk of developing type 2 diabetes.

4. Severe infections

 Severe infections, such as tuberculosis, can increase the risk of developing type 2 diabetes.

It's essential to understand that many people with type 2 diabetes have no underlying disease or clear risk factors, while some people with clear risk factors may not develop the disease.

Symptoms of diabetes

Diabetes is a chronic condition that affects the way the body processes blood sugar (glucose), a vital source of energy for the body's cells. There are several symptoms of diabetes, which can vary depending on the type of diabetes, the severity of the condition, and individual factors. 

Here are some common symptoms of diabetes

Type 1 Diabetes

1. Increased thirst and hunger

High blood sugar levels can cause dehydration, leading to excessive thirst and hunger.

2. Frequent urination

 When the body tries to flush out excess glucose, it leads to increased urine production, causing frequent trips to the bathroom.

3. Weight loss

 Despite increased hunger, people with type 1 diabetes may experience weight loss due to the body's inability to effectively use glucose for energy.

4. Fatigue

High blood sugar levels can cause fatigue, lethargy, and weakness.

5. Blurred vision

 High blood sugar levels can cause the lens in the eye to swell, leading to blurred vision.

6. Cuts or wounds that are slow to heal

 High blood sugar levels can impair the body's ability to heal wounds.

Type 2 Diabetes

1. Increased thirst and hunger

Similar to type 1 diabetes, high blood sugar levels can cause dehydration and excessive hunger.

2. Frequent urination

People with type 2 diabetes may experience frequent urination due to the body's attempts to flush out excess glucose.

3. Weight gain

 Many people with type 2 diabetes are overweight or obese, which can contribute to insulin resistance and high blood sugar levels.

4. Fatigue

High blood sugar levels can cause fatigue, lethargy, and weakness.

5. Blurred vision

 Similar to type 1 diabetes, high blood sugar levels can cause blurred vision.

6. Skin, gum, or bladder infections

People with type 2 diabetes are more prone to infections due to high blood sugar levels.

Other Symptoms of Diabetes

1. Darkened skin patches

High blood sugar levels can cause the skin to darken in areas such as the neck, armpits, elbows, knees, and knuckles.

2. Numbness or tingling

High blood sugar levels can damage nerves, causing numbness or tingling sensations in the hands and feet.

3. Itchy skin

Dry, itchy skin can be a symptom of high blood sugar levels.

4. Swollen legs or feet

 High blood sugar levels can cause fluid retention, leading to swelling in the legs and feet.

5. Recurring yeast infections

Women with diabetes are more prone to recurring yeast infections due to high blood sugar levels.

Unrecognized Symptoms of Diabetes

1. Mood changes

High blood sugar levels can cause mood swings, irritability, and depression.

2. Headaches

High blood sugar levels can cause headaches and migraines.

3. Dizziness or lightheadedness

 Low blood sugar levels can cause dizziness or lightheadedness.

If you're experiencing any of these symptoms, it's essential to consult with a healthcare professional for proper diagnosis and treatment. Early detection and management of diabetes can help prevent complications and improve quality of life.

Best yoga poses for diabetes

Yoga can be a great complementary therapy for managing diabetes, as it can help improve insulin sensitivity, reduce stress, and promote overall well-being.

 Here are some of the best yoga poses for diabetes----

1. Shoulder Stand 

 Strengthens the pancreas and improves insulin sensitivity. Lie on your back, lift your legs and torso, and balance on your shoulders.

2. Forward Fold 

Lowers blood sugar levels and improves insulin sensitivity. Stand with your feet hip-width apart, then fold forward and reach for your toes.

3. Downward-Facing Dog 

 Improves insulin sensitivity and reduces blood sugar levels. Start on all fours, then lift your hips and straighten your arms and legs.

4. Cobra Pose 

 Strengthens the pancreas and improves insulin sensitivity. Lie on your stomach with your hands under your shoulders, then press your palms into the ground and lift your chest and head.

5. Seated Forward Fold

 Improves insulin sensitivity and reduces blood sugar levels. Sit on the ground with your legs straight out in front of you, then fold forward and reach for your toes.

6. Plank Pose 

 Improves insulin sensitivity and reduces blood sugar levels. Start in a high push-up position, with your hands shoulder-width apart and your body in a straight line from head to heels.

7. Tree Pose

 Improves balance and reduces stress, which can help regulate blood sugar levels. Stand on one leg, with the other foot resting on the inner thigh.

8. Seated Twist 

 Improves digestion and reduces blood sugar levels. Sit on the ground with your legs crossed, then twist your torso to one side and place your hand on the outside of your knee.

9. Cat-Cow Pose

 Improves flexibility and reduces stress, which can help regulate blood sugar levels. Start on all fours, then arch your back and lift your tailbone (cat pose), followed by rounding your back and tucking your chin to your chest (cow pose).

10. Legs Up the Wall Pose 

 Improves insulin sensitivity and reduces blood sugar levels. Lie on your back with your legs up against a wall, then relax and breathe deeply.

Tips and Precautions

Always consult with your healthcare provider before starting a yoga practice, especially if you have diabetes.

Choose gentle and restorative yoga poses, especially if you're new to yoga or have any underlying health conditions.

Listen to your body and modify or avoid poses that cause discomfort or pain.

Practice yoga regularly, ideally 2-3 times per week, to see consistent benefits.

 Combine yoga with other healthy habits, such as a balanced diet and regular exercise, to manage diabetes effectively.

Precautions in diabetes

Here are some common precautions that people with diabetes should take---

Lifestyle Precautions

1. Monitor blood sugar levels regularly

 Regularly check your blood sugar levels to ensure they are within a healthy range.

2. Maintain a healthy diet

Eat a balanced diet that is low in sugar, salt, and fat, and high in fiber, fruits, and vegetables.

3. Stay hydrated

 Drink plenty of water to help regulate blood sugar levels and prevent dehydration.

4. Exercise regularly

Engage in regular physical activity, such as walking, to help manage blood sugar levels and improve overall health.

5. Get enough sleep

Aim for 7-8 hours of sleep per night to help regulate blood sugar levels and prevent fatigue.

Medical Precautions

1. Take medications as prescribed

 Take all medications as prescribed by your healthcare provider, including insulin and oral medications.

2. Get regular check-ups

 Schedule regular check-ups with your healthcare provider to monitor your blood sugar levels, blood pressure, and cholesterol levels.

3. Be aware of hypoglycemia symptoms

Know the symptoms of hypoglycemia (low blood sugar), such as shakiness, dizziness, and confusion, and take steps to prevent them.

4. Be aware of hyperglycemia symptoms

Know the symptoms of hyperglycemia (high blood sugar), such as thirst, urination, and blurred vision, and take steps to prevent them.

5. Get regular eye exams

Regular eye exams can help detect eye problems associated with diabetes, such as cataracts and glaucoma.

Precautions for Specific Situations

1. Traveling

 Bring a travel kit with you, including medications, snacks, and a glucometer.

2. Illness

Take steps to prevent infections, such as getting vaccinated and practicing good hygiene.

3. Injury

Seek medical attention immediately if you experience an injury, as it can affect blood sugar levels.

4. Pregnancy

 

Work closely with your healthcare provider to manage your diabetes during pregnancy.

5. Older adults

Take extra precautions to prevent falls and other injuries, and work closely with your healthcare provider to manage your diabetes.

Precautions for Specific Diabetes Types

1. Type 1 diabetes

Carry a glucometer and insulin with you at all times.

2. Type 2 diabetes

 Monitor your blood sugar levels regularly and work closely with your healthcare provider to adjust your treatment plan as needed.

3. Gestational diabetes

 Work closely with your healthcare provider to manage your blood sugar levels during pregnancy.

Additional Precautions

1. Keep a diabetes journal

 Track your blood sugar levels, medications, and other important information to help you stay on top of your diabetes management.

2. Inform your healthcare provider about any changes

 Let your healthcare provider know about any changes in your diet, exercise routine, or medication schedule.

3. Seek support

Join a support group or talk to a counselor to help manage the emotional aspects of living with diabetes.

Remember, managing diabetes requires a team effort between you and your healthcare provider. By following these precautions, you can help prevent complications and maintain good health.

Siddhasana procedure, benefits and precautions

 

Procedure of siddhasana

Siddhasana is a seated yoga asana (pose) that is often practiced in meditation and pranayama (breath control) practices. 

Here's a step-by-step guide to help you practice Siddhasana correctly--

Preparatory steps

1.  Sit on the floor with your back straight, using a mat or any other support that feels comfortable.

2.  Place your right hand on your right knee.

Entering into Siddhasana

1.  Cross your right leg over your left thigh, so that your right ankle is resting in the groove between your left thigh and knee.

2.  Place the sole of your right foot against your perineum (the region between the anus and the genitals).

3.  Keep your left leg straight and your left foot as close to your body as possible.

Adjustments and final posture

1.  Press your left heel into the ground and lift your left knee, keeping your left leg straight.

2.  You should feel a gentle pressure on your perineum as the sole of your right foot presses against it.

3.  Engage your abdominal muscles to support your lower back and maintain good posture.

4.  Close your eyes, take a few deep breaths, and feel the tranquility of this seated pose.

Key considerations

   If you experience any discomfort or strain in your back, legs, or hips, modify the pose by adjusting the position of your legs or using additional support.

   If you have any underlying medical conditions, consult with your healthcare provider or a qualified yoga instructor before practicing Siddhasana or any other yoga asana.

Benefits of Siddhasana

Siddhasana, also known as the "accomplished pose" or "perfect pose," is a seated yoga asana that offers several benefits for the body, mind, and spirit.

 Here are some of the benefits of practicing Siddhasana--

Physical Benefits

1.  Stress relief and relaxation

The pose helps to calm the nervous system, reducing stress and anxiety.

2.  Improved digestion

 The seated position and the movement of the intestines can help stimulate digestion and alleviate symptoms of indigestion and constipation.

3.  Relief from menstrual cramps

 Siddhasana may help ease menstrual cramps and other symptoms associated with PMS.

4.  Strengthens the pelvic floor muscles

 The pose can help tone the pelvic floor muscles, which can improve bladder control and reduce symptoms of incontinence.

5.  Improves flexibility and posture

 Regular practice of Siddhasana can help increase flexibility in the hips, legs, and back, and improve overall posture.

Spiritual Benefits

1.  Meditation and focus

The pose is often associated with meditation, as it allows the practitioner to sit comfortably and focus their mind.

2.  Connection to the third chakra

 Siddhasana is said to be connected to the third chakra, or navel center, which is associated with personal power, self-esteem, and creativity.

3.  Prana (life force) balance

 The pose is believed to help balance the prana, or life force, which can improve overall health and well-being.

Other Benefits

1.  Helps with jet lag

The pose can help the body adjust to changes in time zones and reduce symptoms of jet lag.

2.  Prepares for deeper meditation

 Siddhasana can help prepare the body and mind for deeper levels of meditation and spiritual practice.

3.  Supports spiritual growth

The pose is often used as a preparation for spiritual practices, such as introspection, self-reflection, and connection with the divine.

4.  Improves yoga performance

 Siddhasana can help improve balance, stability, and overall yoga performance.

5.  Increases focus and concentration

 Regular practice of Siddhasana can help improve focus and concentration, which can benefit daily activities and tasks.

As with any yoga practice, it's essential to listen to your body and modify or avoid the pose if you experience any discomfort or pain. Consult with a qualified yoga instructor or healthcare professional for guidance and support.

Precautions in siddhashna

Siddhashna is a concept in Hinduism that refers to the state of enlightenment or spiritual awakening. There are certain precautions that one should take when attempting to attain this state, some of which include--

 Secrecy about spiritual awakening and attainment of siddhatva, consultaion with spiritual teacher or guru, gradual spiritual growth to attain siddhashna, detachment from worldly affairs and wealth, disciplined life to follow righteous deeds, self-awareness and introspection, listening and learning from people who have attained enlightenment or self-realization, trust in eternal, omnipresent, omniscient divine knowledge or Brahman, maintaining a club of spiritual seekers from similar way of life and values, complete faith and faithfulness to a guru for continuous guidance.

These precautions are meant to help one to maintain a high level of awareness and spiritual growth while attracting less negative energy or distractions and to avoid self-erosion and god-forfeiting.

Sarvangasana Procedure, benefits and precautions

 Sarvangasana Procedure, benefits and precautions

Procedure of Sarvangasana

Sarvangasana is a balancing pose, also known as Shoulder Stand Pose, in yoga. It is a beta workout that demands balance, focus and control.

 The procedure for Sarvangasana is as follows--

Preparation

Maintain an empty stomach. Both beginners and intermediate students can perform the posture.

Against wall Pose

You may have about 3 feet of distance about 6 inches between your wall and the floor in this asymptote.

Hint

By gripping the back of your head and knees with your arms and bringing your legs up towards your body with your body in contact with the wall; lift your hips high.

1. Look up to manage your chest facing the ceiling, with the nose parallel to the floor.

2. Spread your toes if your legs experience any stress. Your first step in healing in healing will come; Save your shoulders to breakup pressure on your fingertips.

3. After exercises or inversion beyond this posture, prefix or post due to climbing in a countertop or inversion prolongs due to sequencing techniques proceed to round forward and contractions Surrend're

Procedure

1.  Lie on your back with your arms at your sides and legs straight.

2.  Engage your core muscles and press your palms into the ground.

3.  Slowly lift your pelvis and hips off the ground, keeping your shoulders down and away from your ears.

4.  Support your body with your arms under your lower back, with your hands shoulder-width apart.

5.  Press your palms firmly into the ground to maintain control and balance.

6.  Continue to engage your core and maintain a long, straight line from head to heels.

7.  Hold the pose for 30-60 seconds, breathing deeply and steadily.

Releasing the Pose

1.  Slowly lower your pelvis and hips back down to the ground, maintaining control.

2.  Release your hands from under your lower back and relax.

3.  Take a few deep breaths and gradually transition into a comfortable seated or lying position.

Benefits of Sarvangasana

Sarvangasana, also known as Shoulder Stand, is a foundational yoga pose that offers numerous benefits for the body, mind, and spirit. 

Here are some of the benefits of practicing Sarvangasana---

Physical Benefits

1. Improves flexibility and mobility

 Sarvangasana stretches the neck, shoulders, and spine, helping to increase flexibility and range of motion.

2. Strengthens the back muscles

 This pose strengthens the muscles of the back, including the latissimus dorsi, trapezius, and rhomboids.

3. Tones the abdominal muscles

 Sarvangasana helps to engage the abdominal muscles, including the rectus abdominis and obliques.

4. Improves circulation

 This pose helps to improve blood flow to the head, neck, and upper body.

5. Relieves stress and fatigue

 Sarvangasana can help to reduce stress and fatigue by stimulating the parasympathetic nervous system.

Therapeutic Benefits

1. Relieves menstrual cramps 

Sarvangasana can help to relieve menstrual cramps and other symptoms associated with PMS.

2. Eases symptoms of menopause

 This pose can help to alleviate symptoms of menopause, including hot flashes and night sweats.

3. Supports thyroid function

 Sarvangasana can help to stimulate the thyroid gland, which can help to regulate metabolism and energy levels.

4. Relieves anxiety and depression

This pose can help to reduce symptoms of anxiety and depression by promoting relaxation and reducing stress.

5. Improves sleep

Sarvangasana can help to improve sleep quality by regulating the body's circadian rhythms.

Spiritual and Energetic Benefits

1. Connects with the crown chakra

 Sarvangasana can help to connect with the crown chakra, which is associated with spiritual awareness and higher states of consciousness.

2. Balances the body's energy

 This pose can help to balance the body's energy, promoting a sense of calm and well-being.

3. Increases sense of calm and inner peace

 Sarvangasana can help to promote a sense of calm and inner peace, which can be beneficial for both physical and emotional well-being.

Overall, Sarvangasana is a powerful yoga pose that offers numerous benefits for the body, mind, and spirit. Regular practice can help to improve flexibility, strength, and circulation, while also promoting relaxation, reducing stress, and increasing spiritual awareness.

Precautions in Sarvangasana

Sarvangasana is a balancing and backbending pose that has many benefits, but there are certain precautions that you need to take before performing it. 

Here are some precautions to keep in mind---

1.  Consult a doctor

Before attempting Sarvangasana, it's recommended that you consult a doctor or an experienced yoga teacher to discuss any health concerns or conditions you may have.

2.  Neck injuries

If you have any neck injuries or a history of neck problems, you should avoid performing Sarvangasana. 

3.  Cervical spine issues

 If you have any cervical spine issues, such as a herniated disk, osteoporosis, or spondylolisthesis, you should also avoid performing Sarvangasana.

4.  High blood pressure

 People with high blood pressure should avoid performing Sarvangasana, as the pose can cause a sudden increase in blood pressure.

5.  Insomnia

Avoid practicing Sarvangasana at night, as it can cause insomnia and disrupt your sleep patterns.

6.  Pregnancy and menstruation

Pregnant women and women who are menstruating should avoid performing Sarvangasana, as the pose can put pressure on the uterus and cervix.

7.  Overweight or obesity

 People who are overweight or obese should avoid performing Sarvangasana, as the pose can put too much strain on their back and joints.

8.  Age and flexibility

 Older adults and those with limited flexibility may find it difficult to perform Sarvangasana. If you're not flexible enough, you can start with modified versions of the pose or work on increasing your flexibility before attempting it.

Procedure of padmasana benefits and precautions

 

Procedure of padmasana

Padmasana, also known as Lotus Position, is a popular meditation posture in yoga. 

The process of attaining Padmasana involves the following steps--

1. Sit on a comfortable surface

 Find a suitable spot, preferably on a soft and flat surface like a mat or a rug. Sit on your heels, not on the blanket or folded towel placed under your hips for additional support.

2. Spread your legs

Keep your legs in a comfortable position by spreading them out to the sides, with the soles of your feet facing up or towards each other. Ideally, your feet should rest on the ground, but you may need extra support or padding to help keep your spine straight and maintain balance.

3. Place your hands

 Position your hands on your knees, palms facing up, using them as a support during meditation. Alternatively, you can keep your hands on your lap or at your side, depending on your comfort level.

4. Align your body

As you assume the Padmasana position, ensure that your spine is straight. Elongate your torso and visualize a vertical line running through your body from the crown of your head to your heels. Keep your head and shoulders relaxed.

5. Close your eyes and focus within

 Close your eyes gently, and focus your attention on your breath. Take deep, slow breaths, in and out through your nostrils, inhaling for four counts and exhaling for six counts. This slow and rhythmic breathing calms your mind and helps you focus during meditation.

6. Maintain the posture

 Keep your body still, and maintain the Padmasana posture during your meditation. Practitioners should not twist or strain their body in any way while assuming this position.

Remember, Padmasana may seem challenging at first, especially If you're new to yoga or meditation. It's essential to be patient while trying to master this posture. With time and practice, you'll find this position more comfortable, and it'll help you build a strong foundation for your meditation practice.

Benefits of padmasana

 Here are some key benefits--

1. Improved Posture and Flexibility

 Padmasana helps align your spine, enhance your posture, and improve overall body flexibility.

2. Strengthens Lower Body Muscles

 Sitting in the Lotus Position works several leg muscles, including the quadriceps, hamstrings, buttocks, and hip flexors, ultimately improving overall muscle strength.

3. PromotesDeep Relaxation

 Padmasana encourages deep relaxation by aligning the body, releasing tension, and calming the mind. It reduces stress, anxiety, and depression.

4. Enhances meditation and mental peace

 Being in the Lotus Position helps improve focus and concentration, leading to better meditation experiences. The practice aids in achieving a tranquil, peaceful state of mind.

5. Increases mental clarity

Padmasana enhances cognitive functioning, resulting in sharper memory, quicker reasoning skills, and better overall mental performance.

6. Stimulates the Circulatory and Immune Systems

By improving blood circulation, Padmasana boosts the immune system and aids in the healthy functioning of the heart and lungs.

7. Benefits digestion and happens of constipation

Padmasana massaged the intestines and enhances digestion, reducing the occurrence of constipation and other digestive disorders.

Precautions in padmasana

Padmasana, or lotus position, is a traditional yoga pose that can provide numerous physical and mental benefits. 

However, there are several important precautions to consider when practicing this position, to ensure safety and comfort---

1. Choose the right surface

Always practice padmasana on a soft, flat surface to reduce the risk of injury. A yoga mat or a padded carpet are ideal choices.

2. Wrist support

To prevent strain or discomfort in your wrists, use a folded blanket or towel under the forearms to elevate them. This will help maintain a neutral wrist alignment during the pose.

3. Comfortable sitting position

 Make sure your sitting bones are grounded into the surface while keeping the spin relaxed and elongated. Avoid locking your knees, and keep the tops of your feet and forearms lightly engaged.

4. Breathing techniques

Focus on your breathing during the pose, inhaling and exhaling slowly and deeply. This will help you stay relaxed and calm, while preventing hyperventilation or stress on the lungs.

5. Avoid over-exertion

Prevent injuries by not allowing your body to over-exert itself while holding the lotus position. If you experience pain or discomfort, release the pose gently and take breaks when necessary.

6. Regular practice

Gradually build up your time spent in padmasana through regular practice. This will help your muscles, joints and tendons to gradually adapt to the position, reducing the risk of injury.

7. Consult a medical professional

 If you have any health concerns, pre-existing conditions or injuries, speak to your doctor before incorporating padmasana into your yoga practice.

Remember, the lotus position should be practiced with respect and care for your body. If you experience any discomfort, pain or injury, discontinue the practice immediately and consult your doctor.

Padmasana procedure and benefits

 

Procedure of padmasana

Padmasana, also known as the Lotus Pose, is a fundamental yoga position that promotes physical and mental balance as well as flexibility. 

The following is a step-by-step guide to performing Padmasana safely and effectively----

1. Find a quiet, comfortable space

Choose a place where you can sit without any interruptions or distractions.

2. Sit on the ground

Sit down with your legs stretched out in front of you.

3. Bend your right knee

Bring your right foot to your calf, close to your body, and place your right heel against your inner right thigh.

4. Hook your toes

 Using your left hand, grasp the inside of your right foot, either by the toes or the arch. Pull your right knee closer to your chest. Ensure that your right shin is perpendicular to your body.

5. Repeat with the left leg

 Perform the same process with your left leg, bringing your left foot to your left calf and placing the left heel against your inner left thigh. Hook your left toes with your right hand.

6. Align your hips

 Bring your pelvis to a level position and make sure both sitting bones and the top of your hips are evenly grounded.

7. Straighten your spine

Take your seat upright, elongating your spine, and engage your abdominal muscles to keep your torso lifted.

8. Place your hands

 Bring your hands to your knees, either in a prayer position (palms together, fingers pointing upward) or in a meditation position (hands resting on your knees, palms facing down).

9. Relax your shoulders

 Let your shoulders roll back and down to keep your collarbones wide and open.

10. Close your eyes

 To complete the Padmasana, gently close your eyes, and focus on your breath or Breathe normally, avoiding any straining or forcing.

11. Hold the position

 Stay in Padmasana for as long as you are comfortable, gradually increasing your time as your flexibility and comfort improve.

12. Release

To release the pose, first gently uncross your legs and bring them back down to the floor. Sit with your legs stretched out for a moment before standing.

Remember to listen to your body and avoid forcing your legs into the lotus position if it causes discomfort or pain. Padmasana is a sitting position, and ease and comfort should be your top priority. If you experience any pain or numbness, alleviate the position and consult a healthcare professional.

Benefits of padmasana

 1.  Padmasana helps maintain proper alignment of the head, neck, and spine. This posture fosters an easy flow of blood and nutrients while removing pressure on the spinal discs and vertebrae.

 2.  Practicing the lotus position engages and stretches various muscles, leading to greater flexibility and improved mobility. Over time, this flexibility can contribute to increased overall well-being.

 

3.  Padmasana can provide physical and mental relaxation. By connecting with the internal energy source (prana) and concentrating on the breath, this posture can help reduce stress and anxiety.

 4.  The lotus position is ideal for meditation as it promotes a sense of balance. The stillness achieved through this posture may help foster a deeper meditative state.

 5.  Padmasana stimulates abdominal organs, improves digestion, and boosts metabolism, leading to better overall digestive health.

 6.  Practicing the lotus position in a tranquil environment can help train the brain to concentrate more effectively. 

 

7.  Asanas like Padmasana increase circulation, and improved circulation delivers more nutrients and oxygen to the cells, promoting a healthy immune system.

 8.  The combination of these benefits may contribute to increased overall fitness and well-being, physically, mentally, and emotionally.

Precautions in padmasana

1. Wrist and elbow health

 Ensure that your wrists and elbows are healthy and free of injuries or ailments. The pressure on the wrists during padmasana can aggravate any existing conditions or lead to injury.

2. Hamstring flexibility

Padmasana requires a certain level of flexibility in the hamstrings. If you have tight hamstrings or experience discomfort while sitting in a cross-legged position, consider practicing other yoga postures or stretches to improve flexibility before attempting padmasana.

3. Breathing

Always remember to focus on your breath during padmasana. This will help you maintain proper alignment and minimize the risk of strain on your body.

4. Alley position

Always keep your heel close to your perineum (between your genitals and anus) and your toes close to your pelvis. Do not let your knees lift up, which could cause a strain in your lower back.

5. Eyes

 Keep your eyes open or slightly closed, but do not close them too tight. This will help you stay aware of your body position and breathing during the posture.

6. Don't strain your back

 Avoid overstretching or straining your lower back. Your spine should remain upright and consciously relax.

7. Neck and shoulder alignment

Ensure that your neck and shoulders remain relaxed and aligned

Avoid hunching or sticking your chin out. Instead, maintain a straight alignment from the crown of your head to your tailbone.

8. Padmasana variations

 If you experience discomfort or pain in padmasana, consider practicing variations such as seated comfortably on a chair or using a blanket to support your hips and legs.

9. Gradual progression

Start with shorter durations in padmasana and gradually increase your holding time. This will prevent overtaxing your body and reduce the risk of injury.

10. Seek guidance from a professional instructor:

If you are new to yoga or unsure about practicing padmasana, it is advisable to consult a certified yoga instructor. They can guide you on proper alignment and help you avoid potential injuries.

Remember, padmasana should be practiced mindfully, with awareness and respect for your body's limits. It is not a posture to force or strain, but rather a gentle and meditative asana that promotes balance, relaxation, and focus.

Stress management through yoga

 Stress management through yoga

My dear friends, The separation of human mind and brain from Yoga and its combination with anti-Yoga elements is the main reason for the origin of stress. In the materialistic modern era, the indiscriminate use of machinery and the busyness of life resulting from competition make humans feel stressed at every step. The busy urban life, increasing pollution in the environment, family and social problems gradually increase stress.

To achieve success in the field of yoga, it is necessary for a yoga practitioner to have natural joy in his mind. By practicing yogic processes patiently for a long time with joy and enthusiasm, success is definitely achieved. The yoga practitioner gradually enters higher level yoga classes. Under Hathapradipika, joy has been kept among the elements of yoga for achieving success in yoga. In general order it is found that personal, family and social problems and ideological and emotional conflicts arise from the human being.

Often takes away his joy. In such a situation, a person is not able to incline his body and mind towards yogic practices or practices. Even during the practice of yogic processes, the mind remains in a stressed state and it loses the courage and determination which are essential for success in yoga. A person's environment does not allow him to live in a stress-free state. a person's personal

One keeps becoming a victim of stress either due to weaknesses or due to the complications created by the environment around him. In fact these complexities and challenges are for human development. In such a situation, instead of getting worried by getting entangled with them, one should accept them and find solutions to them in yoga. In the Yoga Shastras, many such methods and methods have been explained by the Maharishis, whose proper research in various areas of life takes a person out of the conflictual state like stress and establishes peace in his life. In this way, yoga not only cures stress but also makes life successful and prosperous.

Medical research shows that stress causes great harm to humans; sleep, appetite etc. disappear during painful moments of intense grief and excitement. Is various. shankha

Stress arising due to various reasons brings with it not only temporary pain but also far-reaching side effects.

Sometimes during moments of stress, the body or mind becomes so agitated and disoriented that even natural sleep becomes ineffective. Going deep into nature is the simplest and most useful means of relieving fatigue. When a tired person sleeps deeply at night, he wakes up in the morning with new energy, freshness and happiness. Natural sleep has the natural quality of eliminating stress and fatigue. Stress takes away a person's natural sleeping instinct. Due to which his sleep gets disturbed and in such a situation he does not sleep or gets very light sleep. Such sleep proves unsuccessful in eliminating stress and fatigue.

People use sedatives and sleeping pills to induce sleep and relieve fatigue and stress, but their use does not cure the disease completely. Some people even indulge in drug addiction to relieve stress. Consumption of tranquilizers only causes hangover and the person loses his senses. In such a situation, man remains deprived of the freshness that comes from deep sleep. One becomes habituated to the use of tranquilizer and its effect diminishes and the need to take it in larger quantities is felt. Besides, many side effects also occur due to which

New diseases take refuge in the body and mind.

Stability in asanas is essential for the higher practices of yoga. To become stable in asanas, the body is made strong and full of vitality through dynamic and body enhancing asanas. Along with the body, strength and stability of the mind is necessary, for which relaxation is a widely available practice. Regular practice of relaxation ends the conflicting situations of thoughts and emotions. Due to which mental peace is achieved and there is complete absence of stress in the calm mind.

relaxation

Relaxation is relaxing the natural movements of the body. In the process of relaxation, the body has to be completely relaxed and the mind has to be completely emptied. A simple way to eliminate stress is to practice relaxation. In its practice, morale is used and by giving signals to ourselves, it is said that our body parts are getting relaxed and our own running around is stopping. All good and bad tendencies are being destroyed. Taking it and the racing of the mind stops and starts working as per self-direction. Through such practice, stress gets relieved as a result of training the mind and getting sleep.

Gandhiji had control over sleep. Vinoba Bhave went to sleep at six o'clock in every season and had control over the fixed time. Vinoba Bhar and Clive used to wake up while riding horses on the war front for weeks. Napoleon would sit in the same position against the tree to relieve some fatigue, wake up the horse and start working again with renewed enthusiasm.

Methods of relaxation

Fifth note of musical scale. Shri Ram Sharma Acharya has explained many effective methods of relaxation in the book called Vaadmaya called Gyan Vigyan of Sadhana methods. They are as follows-

1. Relaxation is the best and easiest way to get rid of stress. Shavasana is the most useful exercise for this. Shavasana means lying motionless towards the dead body. This can be done by sitting on a chair or by taking the support of a wall or any other comfortable object. In this, the body is kept in a pressure-free and comfortable position. In this state, there is a deep feeling that the life force of the entire body has been drawn out and the brain has concentrated in the center and all other components of the body have become calm and almost dead.

With this type of practice, all the body parts gradually become relaxed and the mind becomes calm. After a long period of practice, a stage comes when the conflict going on in the inner world comes to an end and in this stage one attains ultimate peace. Attainment of ultimate peace is freedom from stress.

2. To practice relaxation, one should lie down in a noise-free place and feel the body weightless and imagine that the entire body has become as light as cotton.

In this direction, the scene of the Doomsday should be mentally observed. A picture should be drawn of the immense amount of water everywhere. To calm the mind, one should imagine that there is no substance, person or creature in the world, nor is there any thought or problem left with it. We are alone in the vast waters of doomsday. In the form of a small child, he is lying on a leaf boat and is slowly flowing towards some unknown direction with the speed of the wind. All the problems and obstacles on the way have been eliminated.

3. If the fear of death goes away from the mind, then the thought of death gives a pleasant feeling. Under the concept of death, one has to feel that the body and mind are lying peacefully and inert in their original state. From which our life has gone out. To get rid of the tiredness of life, one has got the opportunity to sleep for a long time in such a beautiful environment where there is no hindrance of cold, heat, flies, mosquitoes, insects etc. All the questions, duties, responsibilities, worries and problems related to life have gone far away with the dead body. We have come to a new beautiful and gentle environment. Which is stress free everywhere. Where ultimate peace and happiness prevail.

If proper practice of relaxation is done for a short time every day, then both the body and mind become accustomed to that process. As a result, sleep that eliminates stress and fatigue can be induced at will. Regular practice of relaxation not only relieves stress but also brings natural happiness to the mind in daily life.

Posture

Practice of asanas done after relaxation gives proper success in the path of yoga. From the health point of view, asanas have a prominent place in yogic medicine. If the disease

If suitable asanas are selected and used properly, then proper success is achieved in yoga research. Shalabh has told in the book titled Alternative Medicine that by practicing Asanas, blood circulation in the body gets faster and physical and mental health gets balanced. Practice of Asanas strengthens the digestive system and balances and controls the digestive process. The entire body is operated through the Nadi Sutras and the brain. To keep both of these dynamic, it is necessary to practice asanas daily. According to Shalabh, regular practice of Suryanamaskar, Janushirasana, Suptavajasana, Sarvangasana, Makarasana, Pawan Muktasana and Halasana provides relief from stress. Pro. Ramharsh Singh has told in the book titled 'Yoga and Yogic Medicine' that in the asanas of Hatha Yoga, the body is kept in different types of positions in such a way that the body's respiratory organs and endocrine glands function better than before and the body and mind are maintained. Can make you healthy. The process of Yogasanas is very effective and effortless, through which along with physical and mental development, secondary objectives of Yoga practice like prevention of old age and disease are achieved. The range of asanas in yogic practices is very wide and extensive. These include such asanas which provide physical and mental relaxation. Therefore, asanas are also practiced to come out of conflictual situations like mental stress. Keeping in mind the various methods of asanas and their effects, Prof. Ramharsh Singh has prescribed three categories of asanas. It includes categories of body enhancing, relaxing and meditative asanas.

Through enriching asanas the body becomes strong, strong and full of vitality. The body thus developed can be kept in a stable and comfortable position during higher practices such as meditation. Matsyendrasana, Dhanurasana, Paschimottanasana, Matsyasana and Gomukhasana etc. are examples of major enhancing asanas. Shavasana and Makarasana are included in the relaxation asanas. Through which complete physical relaxation and mental relaxation can be achieved. Padmasana, Swastikasana, Siddhasana and Sukhasana come under meditative asanas. In these asanas, by keeping the body stable, higher yogic processes like pranayama, dharana and meditation etc. are practiced. In fact, the aim of practicing all the restorative asanas and restorative asanas is to achieve stability in meditative asanas, through which the mind and brain develop and the consciousness gets expanded.

The changing circumstances of modern society are enough to cause stress to humans. The mind suffering from stress easily becomes restless and unstable. A disturbed mind cannot attain happiness. A stressed mind also makes the body sick. The various types of stress-related physical diseases prevalent in modern society have arisen in this manner. In the treatment of psychosomatic diseases, body enhancing asanas are used to strengthen and strengthen the body, for which Surya Namaskar, Simhasana, Veerasana, Pandasana, Paschimottanasana, Matsyendrasana, Utkatasana, Shalabhasana, Matsyasana, Kurmasana, Garudasana, Gomukhasana and Gujendrasana are the results of long term practice. Due to this, the functioning of the body's heart, lungs, etc. and long-term circulation muscles of Gujangasana should be balanced.