Hyper-Acidity is very common today! Our food habits have changed a lot due to the intake of so many fast foods available in the market the world over! Our life is becoming complex and faster.
In hyper-acidity, one can face symptoms like Blood Pressure and Heart problems!
So be aware of this while you practice yoga. Don’t take oily, fried, and over-fried food, at least quite often. We are being habituated to a fast lifestyle when we outsource our food from restaurants. It may be through home delivery as well. We do also take packaged food which is highly processed known as fast food. We must be aware that all these lead to bad health and for the yogis, it will be better to avoid these as much as possible!
Some yoga poses like Mayurasana(Peacock Pose) are unique in fighting this. Bow Pose is also good at tackling this.
When it comes to very nagging Neck and Back Pain, the full-blown Backbend yoga poses might be difficult, particularly for the very young and the aged. In that case, I would suggest practicing easy backend poses, especially after being inflicted.
Here are some poses which might be of great help to us:
Head Raising Pose(Bhujangasana/Cobra Pose): It is not always the fact that we can and have to practice always its full-blown pose. For example, we can look at this one!
It is Parshwa Dhanurasana where ‘Parshwa’ means ‘side’ or ‘lateral’. One can practice with one leg as well, only pulling only one leg while keeping the other leg normal and relaxed.
You just can change the sides and follow again.
2. This one is a great example of how we can practice one pose in a modified and comfortable manner while getting all the benefits rather better than we get out of a full-fledged one, especially for the aged ones!
This modified easy fish pose can help us get good relief from neck and back pain.
3. Modified Shalvasan: Full-fledged Shalvasana is good, but might be difficult for many of us. But this easy pose may be quite enjoyable!
Moreover, Full-fledged Shalvasana(Locust Pose) can be restricted for heart patients.
4. Easy Bow Pose: It is suitable for many of us, the aged and the beginner.
This can be very enjoyable and can be fun as well, especially for those who are undergoing problems.
5. Sometimes the full-fledged is not the best. Just see:
Here this practitioner has just maintained a good spine posture which is comfortable and scientific for relieving neck and bank pain!
You need the easiest warm-up exercises in order to boost your blood circulation and loosen your muscles ! Many times, we jump to full-scale session and in this way give an unpleasant ‘jerk’ to our physical system. The following easy-to-do limbering practices will help you get ready.
i) Lie straight on your back on a flat, even surface or yoga mat which should be not too hard not too soft/bumpy.
ii) Fold your left leg and draw your knee near to chest, can hold the knee to chest for a few seconds or up to for 10-15 seconds.
iii) Do this for the right leg
iv) Repeat this once again at least. Can be extended up to four rounds.
v) You can practice leg raising with each leg alternately for several rounds and extend up to both legs at a time
vi) You can move your legs in a bicycle pedaling manner while still laying upward straight on your back.
vii) You can now turn round to your front and raise your bend ankles after folding your knees.
viii) Now yo can raise your chest taking support of your hands on both sides while/with inhaling.
ix) Your can also follow free hand exercises for warming up to your main session. But keep in mind to lie down to take rest then before beginning the main session consisting of enhanced bends and arches.
x) Before you go for any full-scale bendings and stretches, do these in milder forms, to be more alert and careful and to avoid possible hurts to yourself.
xi) Pawanmuktasan poses can also act as a part of a warm-up session. But, in such case, Pawanmuktasana poses should be used, not as yoga poses, but as freehand warmup exercise!
Yes we have one such pranayama in our list which is just wonderful ! This is such a pranayama that will make you completely relaxed and confident. This is particularly useful when your sleep is not complete and/or when you can not sleep owing to stress and tension. Because at the end of this pranayama you will automatically sleep for a minute or so. But you will feel that you have slept for a sufficient period of time ! After that if you need to sleep you can do so as per your requirement.
The most magical aspect of this pranayama is that after every spell you will sleep and wake up and feel your breathings have kind of ceased, that is to say that your not inhaling and exhaling. Complete retention of breath for some time. After some time when such condition ends, you will ‘start’ breathing normally, although quite slow and cool that will be.
Yo just look at the mirror to find your eyes and face filled with rest, happiness and bliss, perhaps with a touch of smile ! This is sheer magic !
How To Practice :
Lie down in a supine position, after completing a short session of warm-up exercises.
You can practice this at the end of all exercises. At the end of all exercises take rest so that your breathing become normal and muscles relaxed, just as they are before you sleep.
Yo can also practice when you are not in a work-out. But lie down relaxed for 3-5 minutes.
After you lie down in a supine position, keep your hands on the abdomen, just over your navel or pancreas gland !
Now inhale with both nostrils. After inhalation is complete, exhale slowly with both the nostrils, just a bit longer time.
Think while Inhaling: The vital energy stored in the air is entering into my body and is being stored in the Pancreas Gland ( Surya Gronthi )
Think while Exhaling: The vital energy stored in the Pancreas Gland is being spread through the entire body, to every gland, nerve, vein, arteries making them lively and removing all the obnoxious things and disease organisms from my body.
Pranayams are Very Helpful to Fight Stress Strain !
Pranayams are highly helpful when it comes to fighting off Stress and Strains raging our life specially during COVID-19 !
Here are some tips to control your anxieties-related stress and stain :
Watch your pattern of breaths you are in this situation.
When you watch your breathing pattern, it will automatically calm down to normal gradually. It is like a teacher controlling an unruly student. When the student is watched closely he will control himself naturally !
In any situation try to control your breathings with easy pranayam-like exercises. Inhale longer with your nostrils, exhale longer. You can hold your breath for some time also if you feel comfortable ! You will feel strains going down rapidly.
Change your thought patterns. Try to communicate with a family member/friend(s)/ anyone you can contact or talk with !
It is easy to stay confident with the easy pranayamas! Because you know that easy pranayamas are very easy, handy, but very powerful ways to keep ourselves Healthy and Strong!
Easy pranayamas benefit our Lungs and Heart instantly leaving us stress-free and relaxed. Our moods become lightened and refreshed readily. We feel as if our stresses have vanished within a couple of minutes!
It does also benefit our brains just immediately as you will feel your temperament enlivened immediately.
These pranayamas, therefore, can affect our thought process also as our brains get oxygenated and negative thoughts are gone as we feel!
So our confidence is enhanced with these pranayamas. With this, our whole body get refreshed as more oxygen is added to our blood making it lighter.
We know our breaths get shortened, particularly when we become worried and tensed. But with these easy pranayamas, we can lengthen the span of inhalations and exhalations and retention of air in our lungs. So lungs capacity is enhanced and the heart has to pump less. So there is a relief in the heartbeats as well.
This is most specifically the reason we feel Cool, Relaxed, Fit, and Confident with pranayamas. They just work as Mood elevators!
So practice easy pranayamas as these are the easiest and take the least time to practice! Just a few warm-up exercises you do before.
How to Practice Easy Pranayams ( Breathing exercises):
Practice pranayams to enhance your lungs capacity, to add more oxygen to your blood, to refresh your whole body, all organs. It particularly benefits the Lung and Heart. Heart benefit directly because the heart is very near to the Lungs. Pranayams clean your body, refreshing your body and mind instantly and with long-term effects!
For doing pranayams you need to limber up/warm up your limbs a little so that your body is ready for the activity. Otherwise, our body can get injuries and we don’t feel well to start!
Easy Pranyams include only Inhalation (Purak) and Exhalation(Rechak). No Retention of the breadth (Kumbhak).
Easy pranayams are suitable for all common people like us, who are not ascetics.
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Let’s Fight Covid-19 together with some common “to-follow’s” which will make us highly capable to Fight off the Dreaded Demon!
Here are the Tips which you can give a Second Thought to !
Eat Well ! Avoid fast foods, eat abundant vegetables, fruits, meat etc. Don’t smoke. Follow ‘healthy food’ principles.
Sleep Well ! Lack of sufficient sleep and deep sleep without worries is basic to good health.
Be Tension-free. Enjoy and Relax with friends and family members maintaining Corona guidelines
Don’t Panic ! Over panicking leads to mental and physical weakness and lesser immunity. This is applicable for every disease. So don’t panic.
Obey the Thumb Rules : Wear Masks, Follow 8 ft. distance and so on as advised by medical and civic guidelines.
Do some exercises. It may be yoga, walking etc.
Do pranayams to supply oxygen to your Lungs and Blood. Easy pranayams means a lot for heart and lungs.
Walk in indoor spaces :
Walk in indoor spaces when you can not go outdoors ! Find some spaces in or around your house. You need not always walk rapidly. Let us walk even slowly and comfortably oft and on, when we are off from the computers, studies etc. Not that we have to walk at a stretch. You walk when you get time for a minute or so. You need not warm up, because you are not walking at a speed.
Have some activities everyday. At least engage in some domestic work to remain active.
Do pranayams while walking (Bhraman Pranayam). But you inhale with four steps and exhale with the next six steps. That will be better. This helps our lungs get more axygen.
Be Responsible socially. Wear masks, follow Corona guidelines keeping in mind your aged and young family members ! Because all age categories can be potential carriers.
Wearing Mask is the major mantra to Fight COVID-19.
Positive Attitude: With positive attitude we can fight the pandemic together as a responsible member of the society following health norms.
Along with these, practice yoga. Pranayam is also a part of yoga!
There are so many ways to stay healthy at this tough time. Those prescribed by the doctors and specialists are the the best, of course ! But those are not available to each of us all the time for different reasons.
For this we have to ‘manage’ with whatever is available in our homes ! Yes, I am not saying that you defy your doctors and experts. But as stand-by means you can look to these which can help you stay fine with can be considered as poor, ordinary and rural man’s ways !
Yoga and pranayams are effective in keeping our lungs and heart healthy. Easy pranayams like Nadi Suddhi, Kapalbhati, Bhramari Pranayams, Bhraman pranayams (Pramayam while RelaxedWalking) are highly effective in changing your mood that you will feel instantly.
Cow or cat pose is named after the words cow(batila) and cat(marjara) of Sanskrit origin. This is a very easy and beneficial yoga pose that benefits the neck, spine, lumber.
Image of Cow Pose
The spine gets a ‘normal’ position and relieves itself from stress and strain. Very beneficial to all types of practitioners, of all age groups, particularly those who have to follow a sedentary lifestyle.
Pabanmuktasana is a very easy and beneficial pose. It benefits people of all categories and ages and is exceptionally beneficial. It can be practiced by extremely fatty people as well.
Half Pabanmuktasana Pose
How to Practice : Lie flat on your back and pull one leg ( Full Pabanmuktasana ) slowly and gradually until your knee reaches and gets stuck with belly and chest. The other leg lying on the ground must remain straight and won’t bend in the knee area.
Initially you will find it difficult to keep your knee aligned straight and it may bend in the knee. But you will be able to get more perfection with more practice.