#What is anulom vilom and its benefits?

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Anulom Vilom Pranayama: The Art of Alternate Nostril Breathing

Anulom Vilom Pranayama: The Art of Alternate Nostril Breathing #AnulomVilom #Yoga #AlternateNostrilBreathing #Pranayama #Nadi #BreathingTechnique

Anulom Vilom Pranayama, also known as alternate nostril breathing, is a powerful breathing technique that has been practiced for centuries in the realm of yoga. This ancient Indian practice is a form of pranayama, which focuses on controlled breathing to bring about physical and psychological benefits. By incorporating Anulom Vilom Pranayama into your daily routine, you can enhance your…

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300 Hour Yoga Teacher Training in Rishikesh

Embarking on a 300-hour Yoga Teacher Training in Rishikesh is an incredible way to deepen your yoga practice, enrich your understanding, and take your teaching skills to new heights. Known as the "Yoga Capital of the World," Rishikesh attracts yogis from all over the globe, thanks to its serene atmosphere, spiritual energy, and authenticity in yoga training. Here, we’ll explore everything you need to know about choosing and enrolling in a 300-hour YTT program in Rishikesh, including what you can expect to learn, key benefits, how to choose the best course, and answers to frequently asked questions.

Table of Contents:

What is a 300-Hour Yoga Teacher Training?

Why Choose Rishikesh for Yoga Training?

Core Curriculum of 300-Hour Yoga Teacher Training

Benefits of Completing a 300-Hour YTT in Rishikesh

Choosing the Right School for 300-Hour YTT in Rishikesh

Frequently Asked Questions

1. What is a 300-Hour Yoga Teacher Training?

A 300-hour Yoga Teacher Training (YTT) program is an advanced-level certification that follows a 200-hour YTT, which is typically the first step in becoming a certified yoga teacher. If the 200-hour YTT is about laying a solid foundation, the 300-hour training is designed to refine your skills, deepen your practice, and prepare you for more comprehensive teaching. Upon completing this certification, you will have completed a total of 500 hours of YTT, which is often recognized as the benchmark for advanced yoga teaching credentials.

Key Objectives of 300-Hour YTT:

To deepen your asana practice and explore advanced postures

To understand anatomy and physiology in more depth

To master teaching techniques and sequencing for diverse student levels

To explore philosophy, pranayama, and meditation more profoundly

To develop specialty skills in areas such as therapeutic yoga, prenatal yoga, or yoga for specific needs

2. Why Choose Rishikesh for Yoga Training?

Rishikesh is not only a hub for authentic yoga practice, but it’s also steeped in history, with spiritual energy that draws yogis and truth seekers from all over the world. Nestled in the foothills of the Himalayas and alongside the sacred Ganges River, Rishikesh offers a calm, inspiring environment that enhances yoga practice and introspection.

Top Reasons to Train in Rishikesh:

Authentic Learning: Many schools here follow traditional yogic teachings, offering immersive experiences that are rare elsewhere.

Experienced Gurus: Rishikesh is home to highly experienced and revered yoga gurus who have trained students worldwide.

Community of Yogis: You will find yourself among like-minded individuals, sharing an intense, transformative journey.

Spiritual Atmosphere: The city’s serene surroundings make it an ideal place to connect with your inner self, meditate, and practice mindfulness.

Affordability: Compared to Western countries, high-quality yoga teacher training in Rishikesh is relatively affordable, allowing you to get the best education without breaking the bank.

3. Core Curriculum of 300-Hour Yoga Teacher Training

While each yoga school may have slight variations in its curriculum, most 300-hour YTT programs in Rishikesh will include the following components:

a) Advanced Asana Practice

The focus is on perfecting intermediate to advanced postures and understanding the alignment, transitions, and modifications necessary for safe practice and teaching.

b) Anatomy and Physiology

Detailed anatomy and physiology sessions help you understand the musculoskeletal system, the effect of asanas on different organs, and how to prevent injuries. Many courses also cover the anatomy of breath and the nervous system to support a deeper pranayama practice.

c) Pranayama and Meditation

Deepening your practice of breath control and meditation is a major part of the 300-hour training. This includes exploring different types of pranayama techniques, such as Ujjayi, Kapalabhati, and Anulom Vilom, as well as advanced meditation methods.

d) Yoga Philosophy

Classes delve into ancient yogic texts like the Bhagavad Gita, Yoga Sutras of Patanjali, and Hatha Yoga Pradipika. The 300-hour training emphasizes integrating these teachings into daily life, helping students build a solid philosophical foundation.

e) Teaching Methodology

This component covers techniques for sequencing, class management, and advanced teaching methods. You’ll learn how to structure classes effectively and cater to different levels of students, while also developing your teaching voice and style.

f) Specialized Topics

Many 300-hour YTT programs offer modules on specialty areas such as yoga therapy, prenatal yoga, or Ayurveda, allowing teachers to expand their skills and address specific student needs.

4. Benefits of Completing a 300-Hour YTT in Rishikesh

Advanced Knowledge: Gain a deeper understanding of yoga philosophy, anatomy, and teaching methodology that extends beyond the basics covered in 200-hour YTT.

Confidence in Teaching: The 300-hour program provides extensive practice, feedback, and refinement, enhancing your confidence in teaching various levels of students.

Higher Qualification: A 300-hour certification, combined with your previous 200-hour YTT, elevates you to a 500-hour registered yoga teacher (RYT-500) status, which is recognized by the Yoga Alliance.

Enhanced Self-Practice: The in-depth training helps in refining and advancing your personal yoga practice, preparing you for lifelong growth and development.

Personal Transformation: Many students experience personal growth, inner peace, and profound mental clarity during and after the course.

5. Choosing the Right School for 300-Hour YTT in Rishikesh

With so many schools to choose from, selecting the right one can be challenging. Here are some factors to consider:

Accreditation and Reputation

Choose a school that is Yoga Alliance certified and has a good reputation. Reading reviews, reaching out to alumni, and checking the school’s experience and credentials are helpful ways to gauge credibility.

Teachers and Gurus

The quality of the instructors is crucial. Look for experienced, respected teachers who have a strong background in both the practical and philosophical aspects of yoga.

Course Structure

Examine the curriculum and ensure it aligns with your personal goals and interests. Some schools offer specialized modules, which may appeal to those looking for niche knowledge in yoga therapy, Ayurveda, or meditation.

Accommodation and Facilities

As you’ll be spending a month or more in Rishikesh, ensure the school offers comfortable accommodation, healthy vegetarian meals, and essential facilities like Wi-Fi, a library, and a quiet environment conducive to study and relaxation.

Frequently Asked Questions (FAQ)

Q1: What is the difference between 200-hour and 300-hour Yoga Teacher Training? A1: A 200-hour YTT provides foundational training, while a 300-hour YTT builds on those basics, offering more in-depth knowledge in anatomy, advanced asanas, pranayama, meditation, and yoga philosophy. Completing both leads to the 500-hour level, a more advanced certification.

Q2: Do I need a 200-hour YTT before enrolling in a 300-hour YTT? A2: Yes, most schools require students to have a 200-hour YTT certification before enrolling in a 300-hour course. This prerequisite ensures you have a solid foundation in yoga before advancing to higher levels.

Q3: How long does a 300-hour Yoga Teacher Training in Rishikesh take? A3: Most 300-hour YTT programs are about four weeks long when taken as an intensive course, though some schools offer flexible part-time options spread over several months.

Q4: Is the 300-hour YTT course challenging? A4: Yes, a 300-hour YTT course is intense and rigorous, requiring focus, dedication, and a willingness to grow personally and professionally. However, it’s incredibly rewarding and often transformative.

Q5: What can I do with a 300-hour YTT certification? A5: With a 300-hour certification, you can advance your teaching career, work with specialized populations, teach advanced classes, and position yourself as a more knowledgeable, experienced yoga teacher.

Conclusion

Enrolling in a 300-hour Yoga Teacher Training in Rishikesh is a profound step for any dedicated yogi looking to deepen their knowledge, enhance their teaching skills, and achieve a higher level of certification. From Rishikesh’s serene spiritual environment to its expert instructors and immersive curriculum, this journey offers an experience of personal and professional growth. By completing a 300-hour YTT, you’re not only furthering your yoga practice and teaching skills but also transforming your approach to life, health, and wellness.

A 300-hour training in Rishikesh offers a unique and fulfilling journey, filled with challenges, insights, and incredible rewards.

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Experience Udar Basti/Nabhi Basti: Yoga Healing Rituals | Best Yoga Center in Viman Nagar.

Experience the Healing Power of Udar Basti/Nabhi Basti in Yoga

In the ancient practice of Ayurveda, Udar Basti, also known as Nabhi Basti, is a revered therapeutic treatment. This unique and powerful therapy focuses on the navel area, which is considered the center of our body's energy and life force. It offers a range of health benefits, from improving digestion to balancing the body's energies. Let's delve into the essence of Udar Basti and how you can incorporate it into your yoga routine.

What is Udar Basti/Nabhi Basti? Udar Basti involves creating a small reservoir of warm medicated oil or herbal decoction around the navel. The navel, or Nabhi, is a crucial marma point in Ayurveda, often referred to as the "second brain." By bathing this area with therapeutic oils, Udar Basti aims to stimulate digestion, enhance nutrient absorption, and balance the body's doshas (biological energies).

Benefits of Udar Basti Digestive Health: This therapy is particularly effective in improving digestion and alleviating issues like bloating, constipation, and poor appetite. Stress Relief: By calming the nervous system, Udar Basti helps reduce stress and anxiety, promoting overall mental well-being. Pain Relief: It can alleviate lower back pain, menstrual cramps, and abdominal discomfort. Energy Balance: Enhances the flow of energy through the body's chakras, leading to improved vitality and a sense of balance. Integrating Udar Basti with Yoga Combining Udar Basti with regular yoga practice can amplify its benefits. Here's how you can do it:

Start with Meditation: Begin your session with a few minutes of meditation to center your mind. If you're looking for meditation classes near me or a meditation centre near me, many yoga studios offer these as part of their programs. Gentle Yoga Poses: Incorporate gentle yoga poses that focus on the abdominal area. Poses like Balasana (Child's Pose), Bhujangasana (Cobra Pose), and Paschimottanasana (Seated Forward Bend) can be beneficial. Pranayama (Breathing Exercises): Breathing exercises, especially those that involve the abdomen, such as Kapalabhati (Skull Shining Breath) and Anulom Vilom (Alternate Nostril Breathing), can enhance the effects of Udar Basti. Warm Oil Massage: After your yoga session, apply warm oil around your navel and gently massage the area. This can be done at home or in a professional setting. Finding the Right Yoga Classes To fully benefit from Udar Basti and yoga, it's essential to find the right classes and centers. If you're searching for yoga classes near me, yoga class near me, or yoga center near me, consider the following:

Yoga Classes in Viman Nagar: If you're in the Viman Nagar area, look for yoga classes in Viman Nagar or yoga classes Viman Nagar to find local options. The Breathing Point Viman Nagar is a well-known center offering a variety of yoga and wellness programs. Best Yoga Classes Near Me: Seek out the best yoga classes near me that offer personalized attention and incorporate holistic practices like Udar Basti. Conclusion Udar Basti/Nabhi Basti is a powerful Ayurvedic therapy that can significantly enhance your yoga practice. By focusing on the navel, this treatment helps balance the body's energies, improve digestion, and reduce stress. Whether you're a seasoned yogi or a beginner, integrating Udar Basti into your routine can lead to profound health benefits. Explore yoga and meditation classes near you to embark on a journey of holistic wellness.

||BREATHiNG POiNT iNTEGRATiVE THERAPY'S || शरीरमाद्यं खलु धर्मसाधनम् ||

Address: Row House No.3, Siddhant Classic A, behind Bakers Gauges Company, opp. Digambar Jain Mandir, Clover Park, Viman Nagar, Pune, Maharashtra 411014

Phone: 095117 97416

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Benefits of Shilajit for Men

Shilajit is a natural substance found in the Himalayas and other mountainous areas. It's a dark brown resin that seeps from rocks during warmer months. People have used it in traditional medicine like Ayurveda for centuries.

What is Shilajit?

Shilajit is known for its powerful health benefits, especially for men. It's rich in minerals, fulvic acid, and other compounds that are good for the body.Here are some Benefits Of Shilajit for Men.

Boosts Libido and Sexual Health

One of the main reasons men use shilajit is for its effect on sexual health. It's considered a natural aphrodisiac, meaning it can increase sexual desire and performance. Shilajit contains minerals like zinc and selenium, which help produce testosterone and improve fertility.

Improves Physical Performance

Pure Shilajit resin also helps with physical performance. It boosts energy production in cells, which increases stamina and reduces fatigue. Athletes and people who exercise often use shilajit to improve muscle strength and recovery after workouts.

Supports Hormonal Balance

Maintaining a good balance of hormones is crucial for men's health. Shilajit helps regulate hormones like testosterone and cortisol, which affects stress levels and overall well-being.

Anti-aging Benefits

Shilajit has antioxidants that protect cells from damage. This can reduce wrinkles, improve skin elasticity, and promote longevity.

Enhances Brain Function

In addition to physical benefits, shilajit improves brain health by increasing oxygen and circulation to the brain. It boosts memory, focus, and mental clarity.

How to Use Shilajit

Shilajit comes in resin or powder form and can be mixed with water, milk, or honey. It's best to start with a small amount and increase gradually. Make sure to buy shilajit from trusted sources to ensure quality.

Stamina Kaise Badhaye

 Stamina badhana sharirik shakti aur samarthy mein vriddhi karne ka ek zaroori tareeka hai. Yahan kuch asan aur prabhavi tips hain: Stamina Kaise Badhaye

Niyantrit Vyayam: Rojana running, swimming, cycling, ya strength training se stamina ko badha sakte hain.

Swasth Diet: Poshtik aahar jaise phal, sabziyan, daal, nuts, aur whole grains ko apne diet mein shamil karein.

Pranayam aur Yoga: Anulom-vilom, bhramari, aur kapalbhati jaise pranayam se oxygen circulation improve hota hai, stamina mein sudhar karne mein madad karta hai.

Paryapt Neend aur Hydration: 7-8 ghante ki neend len aur din bhar mein pani ka sevan karein.

Warm-up aur Cool Down: Vyayam shuru aur samapt karne se pehle warm-up aur cool down exercises ko na bhulein.

Stress Management: Pranayam, meditation, ya relaxating activities jaise ki gardening ya music sunna stress ko kam karne mein madad karte hain.

In tips ko apnakar aap apne stamina ko natural tarike se improve kar sakte hain.

Benefits of Shilajit for Women

Shilajit, renowned in Ayurveda, offers specific health benefits for women:Some Benefits Of Shilajit For Women 

Energy Boost: Enhances cellular energy production, reducing fatigue and boosting vitality.

Hormonal Balance: Regulates estrogen and progesterone, supporting menstrual health and menopause symptoms.

Skin Health: Rich in antioxidants, it protects against skin aging and promotes clarity.

Bone Strength: Provides minerals like calcium and magnesium for stronger bones.

Cognitive Function: Improves brain oxygenation, enhancing memory and focus.

Stress Relief: Acts as an adaptogen, aiding in stress management and mood balance.

Fertility Support: Balances reproductive hormones and supports reproductive health.

Anti-inflammatory: Eases menstrual cramps and reduces inflammation.

Overall Well-being: Enhances vitality and longevity with its nutrient-rich profile.

Consult with a healthcare provider before starting Shilajit, especially if pregnant, breastfeeding, or with health concerns.

Does Shilajit Increase Size?

There's a common belief that shilajit can increase size, particularly in relation to certain body parts. However, it's important to clarify that shilajit is not scientifically proven to increase the size of body parts like genitals.

Shilajit is valued for its rich mineral composition and bioactive compounds, which offer various health benefits such as boosting energy, enhancing stamina, improving hormonal balance, and supporting overall well-being. These benefits can indirectly contribute to better sexual health and performance, but they do not directly cause physical enlargement.

If you're considering using shilajit or any supplement for specific health concerns, including sexual health, it's crucial to consult with a healthcare provider. They can provide guidance tailored to your individual needs and ensure safe and informed use of supplements.

Conclusion

Shilajit offers many benefits for men's health, from boosting sexual performance to enhancing physical and mental well-being. Before starting any new supplement, it's a good idea to talk to a healthcare 

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Air pollution: Deep breathing exercises to keep lungs healthy

The level of air pollution always increases due to the transition from summer to winter and the beginning of festivals. People who suffer from asthma and other respiratory conditions are particularly vulnerable to the burden of toxic air. Breathing in such circumstances is considered dangerous for the body. Studies even say it can be equivalent to smoking 20 cigarettes every day! Yoga can help prevent toxins from entering your body, and you can also do deep breathing exercises to increase lung capacity. When outdoor air quality is poor, practice breathing exercises to prevent pollutants from damaging your respiratory system.

Practice deep breathing exercises to avoid lung problems. Image Courtesy: Adobe Stock

Deep breathing exercises to beat air pollution

Here are three simple breathing exercises to combat the effects of air pollution, suggested by yoga expert Nisha Dhawan. 1. Anulom Vilom Pranayam Nadi Shodhana Pranayam is a breathing technique that helps in clearing blocked channels. This technique is also known as Anulom-Vilom Pranayam. Regular practice of at least 10 minutes per day will help clear blockages and is designed to purify the nadis or energy channels. 2. Kapalbhati Kapalbhati is the top choice of every yoga practitioner. It helps in detoxifying the entire system. For people suffering from shortness of breath, this breathing technique can help flush out toxins from the lungs and brain. Kapalabhati increases oxygen flow and improves digestion besides clearing the respiratory system.

Do Kapalbhati to strengthen your lungs! Image Courtesy: Shutterstock 3. Bhastrika This breathing exercise – often called the breath of fire – aids detoxification and removes pollutants from the body. This technique helps in keeping the stomach free from toxins and boosts our immunity. The best way to practice Bhastrika is to sit in Vajrasana or Sukhasana, the classic cross-legged yoga position. Now make fists and bend your arms keeping them near your shoulders. While inhaling, raise your arms straight and open your fists. Now exhale forcefully as you bring your arms back to your shoulders and close your first arms. Continue this for at least 20 repetitions. Rest to end the session. Yoga experts recommend doing these three breathing exercises regularly in the morning or afternoon, which can help reduce stress levels and flush out toxins from the body.

What are the benefits of deep breathing exercises?

1. Detoxification Breathing exercises aid detoxification and give you energy. More air can flow in and out of your lungs allowing you to be more physically active. 2. Increase oxygen level Breathing exercises can help get rid of stale air accumulated in the lungs, increase oxygen levels, and get the diaphragm back to its function. When your lungs are healthy, breathing becomes natural and easy. 3. Improves lung capacity Breathing exercises can potentially help maintain or increase lung capacity in people who have no underlying lung problems. 4. To lead to relaxation Deep breathing exercises can also stimulate the parasympathetic nervous system, which promotes relaxation and aids digestion.

Can everyone do deep breathing exercises?

Breathing exercises can be beneficial for all age groups, including children, adults and the elderly. People who have breathing problems or health problems, such as heart arrhythmia, slow heart rate, high blood pressure, angina or chest pain and heart disease – they should be careful and seek guidance before starting any breathing exercises. . Children below 5 years of age, unlike adults, should not engage in complex breathing techniques like Kapalbhati or hold their breath while doing pranayama for long periods of time. All breathing exercises should be done under the guidance of a professional. Yoga expert Nisha Dhawan says it's important to remember that some breathing exercises may not be suitable for everyone, especially people with specific medical problems. Please consult your doctor before starting any new breathing exercises. Read the full article

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How to heal any digestion problem naturally?

Disturbance in the stomach, gas, heartburn, nausea, constipation and diarrhea can arise at any point of time with anyone. The reasons contributing to digestive disorders may be due to:

1)   When you may be travelling.

2)   Eating food from outside which may be cooked in an unhygienic condition or bad oil.

3)   Consumption of dairy foods and that may be butter and cream milk.

4)   Sedentary habits.

5)   Poor bowel movement.

6)   Stress

Symptoms of digestive disorders will become regular when you are continuing with the above mentioned activities.

You will experience relief from upset stomach, gas, heartburn, nausea, constipation, or diarrhea by bringing changes in your diet and habits.

However, there are scientifically proven methods that can revitalize the digestive health and rejuvenate the digestion process naturally Because its a key to healthy life.

What are the 10 best ways to improve the digestion naturally?

1)   Maintaining a healthy diet: Avoid eating foods that are high in carbs, trans fats, salts and glucose. These ingredients are extremely harmful and appear as a threat to gut health.

Rather, eat wholesome food items. It may be wholegrain rice, wheat, fruits, vegetables, seeds and soy products.

2)   Add fiber in your daily diet: In order to avoid the risk of suffering from constipation, piles or irritable bowel syndrome, you must increase the quantity of fiber in your diet. Soluble, insoluble and probiotics do fall in this category.

3)   Include Omega 3 fatty acids: Intake of these fats will not let inflammatory conditions in the digestive system arise and minimize the chances of inflammatory bowel diseases.. You can eat all types of nuts, seeds and also fish which may be mackerel, rohu and pomphret.

4)   Increase the quantity of water: Drinking fresh and filtered water and increasing the consumption of fruits and vegetables with high water content will heal the problem of constipation naturally. Avoid caffeinated drinks, otherwise these drinks will trigger indigestion and stool hardening.

5)   Control stress: Do not let stress interfere with your digestion process. It has been known to make the person suffer from irritable bowel syndrome, constipation, watery stool and even ulcer. Practicing controlled breathing technique or anulom vilom pranayam and meditation control stomach related infection and constipation.

6)   Focus on eating food: To avoid the risks of suffering from any digestive disorder like colitis, you must eat slowly. Eating food with 100 % focus on its texture, temperature and taste will surely boost healthy digestion.

7)   Chewing food: Chewing food slowly triggers healthy digestion. Food breaks down, gets dissolved with saliva, passes through the esophagus and goes into the intestine. As a result, you will not suffer from indigestion and heartburn.  

8)   Understand your digestion needs: Avoid eating under the conditions of anxiety, anger or any type of emotion. Otherwise, eating in such conditions can result in overeating, obesity, bloating of stomach and gas formation. You must eat in a relaxed way and slowly so that you can get the benefits of all nutrients of food for your entire body and mind.

9)   Avoid bad habits : Binge alcohol drinking and smoking can result in liver disorders, colitis and gastrointestinal cancers.

10)   Adequate sleep: Finally, taking 8 hours of sleep is very important to boost healthy digestion. It will help in building digestive tissues and regulating gut’s healthy bacteria to trigger better digestion.

Applying these simple steps mentioned above, you can improve your digestion for a good health.

[krantiyogagoalove]

Anulom Vilom Pranayama is called Alternate Nostril Breathing in English. This pranayama is a very important yoga asana which is very beneficial for the body. The more you do Anulom Antonym Yoga; it is good for the body. If you want, you can do Anulom inverse 3-4 times a day.

Anulom Vilom Pranayama is simple yoga and individuals of any age can do it. It improves the action of breathing. This pranayama ought to be done in calm places, for example, rivers, gardens or open fields to get greatest oxygen.

You can do this pranayama once every 4-5 hours after eating a meal. Anulom Vilom Pranayama balances the Tridosha (vatt, Pit, Kapha) of the human body. The human body stays solid on the quality of these tribulations.

[yogawithmeena]

Pranayama

“Pranayama is the practice of breath control. The word prana refers not only to breath but also to air and life itself”-Christy Turlington

The quality of breath taken, determines the health of oneself. So, if we want to explore the condition of our health, now is the time to fully understand the functionality of a breath, what is it, what does it do, what happens when we don’t breathe properly, how to channelise it properly and what benefits one can get if the inhalation and exhalation is done in a certain way.

What is Breathing and what does it do - Breathing is inhalation and exhalation of air that provides oxygen needed for metabolism and removing the by-product of these reactions, carbon dioxide. Now, this is not the only job Breathing does, it has other roles to perform to as well such as to regulate body’s internal environment as in physiological and psychological regulation. 

What happens when we don’t breathe properly - The poor inhalation and exhalation decreases our body's ability to deliver oxygen to the cells, less energy will get produced, our heart will have to work harder and faster, blood vessels will shrink, leading to high blood pressure and many other health issues.

How to channelise your breath - By changing your breathing, you can direct this vital energy force.

Our ancient yogis have done a full on study on the functionality of breath about 5000 years ago. They have come up with certain breathing exercises / techniques and given a name to it as Pranayama. These exercises are deliberate actions done by a practitioner to direct breathing in a particular way that nurtures a high level of bodily health and mental clarity to oneself. These steps are crucial on the path to self-knowledge, and a wholesome authentic life.

There are many techniques of Pranayama given to us by our Yoga practitioners, however, if you are a beginner in yoga practice, just do Kapaalbhaati, Bhastrika, Anulom-Vilom and Deep Breathing exercises on daily basis, you will find a huge improvement in your health overall. Other techniques can be included into yoga sessions gradually after getting comfortable.

1. Kapaalbhaati - The literal meaning of Kapaal is skull (khopri) and Bhaati means shining. This exercise is a deliberate action performed on exhalation only. Exhales are produced by powerful contractions of the lower belly (effort to pull navel inward), which pushes the air out of the lungs. Inhales are just the responses to the release of this contraction, which sucks air back into the lungs. 

Kapaalbhaati is most effective when the abdominal muscles are strong. So, if you are a beginner in yoga practice, it is recommended to do some form of core exercises to build the strength in belly prior to starting with this exercise.

Technique - Sit straight, in a comfortable pose, chin up, focus on lower belly, take a few normal breaths through your nose before starting. Contract only your belly while exhaling through nose. Count your exhales up to 15 (choose your pace as per your health condition), take a break for couple of normal breaths and do at least 3 rounds in the beginning. Do gradual progression over a period of time. You may use timer. On an average, 500 strokes can be done in 5 minutes. However, I am of the opinion to go on your pace, do not rush too quickly to achieve. Give it at least 15 days to reach that mark. 

Benefits -  The brain and the other organs under the skull are connected to the back of nose. This technique of breathing purifies and clears any blockages in this region such as the frontal air sinuses. It helps to overcome cough disorders. It is useful in treating cold, asthma and bronchial infections. It rejuvenates whole body, and keeps the face young and vibrant. It balances and strengthens the nervous system and tones up the digestive system.

2. Bhastrika - This technique is a little different than Kapaalbhaati. It involves active chest inhalations and exhalations by forced, rapid, deep breathing. During inhalation, the abdomen moves out while the diaphragm descends. The opposite happens during exhalation.

Technique - Sit in a comfortable pose with spine straight. Take a few normal equal paced inhales and exhales through nose before starting. Contract your tummy muscles while exhaling through nose just as in kapaalbhaati, however, this time do a quick inhale through nose as well. Keep repeating these rapid actions. This may become challenging to synchronise the inhaling and exhaling. So, in the beginning, it is recommended to make use of hands and arms that will help us perform this exercise. Fold arms, close hands to make fists facing front and bring close to body (placed just next to either side of shoulders). While inhaling, take the arms up in the air, open hands fully, and while exhaling, bring the hands back in position making the fist again. Do 2 rounds of 10 counts each with rest in between and increase the counts and rounds gradually as you practice.

Benefits - Forceful inhalation and forceful exhalation improves the respiratory and digestive systems, removes excess phlegm from lungs, oxygenates the blood supply in the vital organs and tissues, strengthens and tones the abdominal muscles, calms the mind.  

“The prolonged practice of bhastrika energizes every atom of the body. It sets the entire system in motion and purifies it, thus awakening higher powers” - Swami Rama

Cautions - Although, Kapaalbhaati and Bhastrika has many benefits, they might not be so friendly for some. These techniques generate heat in the body. Please be mindful in case of high blood pressure. Do it under guidance or as per doctor’s advice. The strokes should be performed at a slow pace. If you have cardiac conditions, vertigo, chronic bleeding in the nose, epilepsy, stroke, hernia, gastric ulcers and pregnancy, these exercises should be avoided. Also, avoid for longer sessions during too hot days in summer season.

3. Anulom Vilom - Alternate breathing exercise. Out of the various pranayama techniques, Anulom Vilom practice is most commonly practiced due to its popularity and benefits. The breathing is done consciously which harmonise the two hemispheres of our brain resulting in physical, mental and emotional well being. 

Technique - Sit in a comfortable pose with spine and head straight. Take normal breathing for a few times. Start with blocking right nostril with thumb and inhale through left, then block left nostril with ring & little finger and exhale through right nostril; then keep the left nostril blocked and inhale through right nostril, then block right nostril and exhale through left nostril. This makes one round. Repeat the rounds for at least 5 times. The ratio of inhalation and exhalation can be equal (1:1) in the beginning of practice and may gradually be increased to double (1:2). 

Benefits - The daily practice of Anulom Vilom has calming effects on brain thus prevents depression, activates nervous system, reduces blood pressure, enhances respiratory functions, improves tolerance, improves attention and performance.

4. Deep Breathing - Simply Inhale deeply, Exhale deeply and Relax. 

Technique - Breathe In and Breathe Out at your comfort level. Try to practice for few breaths. Be aware of the air touching your nose and lips. Observe the depth of your inhalation and exhalation. Gradually, take it on next level by giving a number to your breath. This practice will lengthen your breathing. Count up to 4 while inhaling; Count up to 4 while exhaling. This makes one round. The ratio given is 1:1. Do at least 10 rounds of this on daily basis for a week. Increase the counts of exhalation as you practice more until you reach the ratio 1:2, meaning 4 counts of Inhale and 8 counts of exhale. 

Benefits - Lungs filled with good amount of air will increase energy, Improves stamina, lowers blood pressure, improves immunity, reduces minor fatigue, anxiety and depression. 

Caution - Anulom Vilom and Deep breathing techniques of Pranayama are absolutely safe to practice. However, in case of any chronic illness, fatigue or pregnancy,  you are advised to discontinue and consult your doctor.

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Benefits of daily Anulom Vilom pranayama practice

Pranayama is well known for its multitude of benefits. From helping you reduce stress to staying healthy, it has proven to be effective time and time again. A variety of breathing techniques in Pranayama help us to gain physical and psychological benefits. We will explore one such breathing technique called ‘Anulom Vilom’ pranayama in this article.

What is Anulom Vilom Pranayama?

Alternate Nostril Breathing or Nadi Shodhana Pranayama is another name for Anulom Vilom Pranayama, which is popular among yogic practitioners. It is a breathing technique that is fully safe and has no adverse effects. Whether you’re sitting at home or in your office chair, you can practice this breathing technique anytime and anywhere you wish. Here is how the anulom vilom pranayama is done before we discuss its benefits.

How to Practice Anulom Vilom Pranayama?

To practice Anulom Vilom, follow the directions listed below:

Close your eyes and sit in Padmasana (or lotus) pose. Make sure your spine is perfectly straight.

Bring your right hand to your nose and fold your middle and index fingers. Place your thumb on your right nostril and your ring finger on your left.

Close your right nostril with your right thumb before slowly inhaling through your left nostril.

Once your lungs feel full, seal your left nostril with your ring finger while maintaining your right nostril closed. Hold your breath as long as you can.

Exhale from your right nostril while moving your thumb away from it. At all times, you must concentrate on your breathing.

Now reverse the process, breathing through your right nostril and exhaling through your left.

Once you’ve completed this cycle, repeat it for 3 to 5 minutes more.

Benefits of Anulom Vilom Pranayama

Promotes heart health

Anulom vilom promotes the heart’s efficiency by providing a pure and continuous flow of blood. It also protects us from heart attacks and cardiac arrests by preventing artery obstruction, leaving arteries cleaner and boosting blood flow. Pathogenic cholesterol, HDL (High-Density Lipoprotein), and LDL (Low-Density Lipoprotein) values are also within permissible ranges.

Controls blood pressure

Blood circulation is essential for the health of body components and the mental state. Pranayama regulates blood pressure and cleanses the veins and nerves throughout the body. It can help treat BP-related conditions like heart blockages and diabetes.

Strengthens digestion

Controlled breathing improves blood and oxygen flow in the body, which can aid in the treatment of stomach infections and even constipation. It also helps to improve the way your digestive system works.

Relieves stress

Exercise and physical activity help to reduce cortisol levels, and Anulom Vilom is no exception! Researchers found that practitioners of anulom vilom, experienced lower anxiety levels. Anulom vilom is the most beneficial yogic technique for migraines. By lowering stress and tension, this can help reduce or control migraine discomfort and headaches in as little as 15 minutes each day.

Enhances the respiratory system

Alternative breathing techniques have been demonstrated to improve lung function in a study. It also strengthens the lungs and helps with respiratory ailments like asthma and chest infections. Breathing in anulom vilom helps to relieve any obstruction in your nostrils, and allows smooth and constant passage of oxygen. As a consequence, snoring problems are reduced.

Encourages overall wellbeing

This deep-breathing technique promotes organ health and external beauty. It stimulates tissues and re-energizes the body, bringing about a sense of well-being and driving away drowsiness. It also uplifts us emotionally, encouraging us to be optimistic and have a healthy glow to our faces.

Conclusion

Anulom vilom pranayama, once properly learnt from a professional yoga school in India, is simple to perform and its benefits have a profound impact on the overall functioning of the body. After practicing this pranayama, our cells and tissues are filled with positivity, and the benefits are reflected both internally and outside throughout the body. Join a 200 hours Yoga teacher training in Goa for acquiring more knowledge about Anulom vilom pranayama and other yoga practices from qualified instructors.

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International Yoga Day: Yoga Poses For Strong Immunity & Overall Health

"You cannot always control what goes on outside. But you can always control what goes on inside."

There are several ways of becoming better & healthier versions of ourselves. Being growing & constantly evolving beings, we are always in the search of tools to build ourselves. Yoga, an accumulation of mental & physical exercises, is one such tool. It’s rooted & originated from India itself, specifically northern India. 

To instil the importance of yoga & its benefits in people, 21st June is celebrated as “International Yoga Day” across the globe. This year’s theme for yoga day is “Yoga for Wellness.”

The theme for this year is focused on the positive impact yoga can have on your overall health. Coronavirus is a big reason behind this. People that have poor respiratory systems & immunity are the ones being impacted by coronavirus the most. Keeping in mind the current covid-19 crisis, yoga can prove to be very beneficial for anyone that practices it consistently. There are varying asanas & techniques in yoga, some of them are focused on breathing, which are known & proven to improve your immunity, lung & respiratory health. In addition to this, many yoga asanas have been linked with anti-inflammatory effects as well. 

Here are a few yoga poses that are effective in improving your respiratory health, strengthening your immune system & overall health:

Alternate Nostril Breathing Technique (Anulom Vilom Pranayam) :

This technique eliminates the toxins from your body & simultaneously connects your mind & body and provides oxygen to your body. One of the most important benefits of this technique is the physiological healing it brings to you.

Not only is this breathing technique known to strengthen your immune system & respiratory health, practicing this technique reduces stress & improves the quality of your sleep. It is also known to boost your memory & aid your cardiovascular health. 

Seated Forward Bend (Paschimottanasana):

While this pose may seem easier in practice, it is as effective as any other pose on this list. It contains numerous benefits for your overall health. Practicing this asana, can keep your blood pressure under control. One of the many benefits of this is that it reduces stress, has a calming effect and soothes your mind. 

In addition to all this, it also helps deal with stress and insomnia.

Locust pose (Bhujang asana):

A simple asana at first glance, locust asana will take more than a few trials for you to perfect. Hence, this asana can provide you with several health benefits. It is one of the yoga poses that can bolster your immune system. It boosts the muscles of your spine and buttocks as well as the backs of your arms & legs. It stretches your thighs, chest and belly and improves your overall posture. While it stimulates your abdominal organs really well, it helps in relieving stress too.

[pathaveram]

Hot yoga benefits

Hot yoga benefits

Hot yoga benefits Hot Yoga is also known as Bikram Yoga. Hot yoga is a very famous yoga to relieve our stress and benefit the brain. Bikram yoga improves heart health and helps in losing weight. It is a yoga style performed in a warm room. Hot yoga is very popular yoga, it is also often done by big celebrities. This yoga brings sweat out of your body which removes impurities from our body. Come, let us know in detail how to do hot yoga or Bikram yoga and the benefits from it. What is Hot Yoga Place and duration of hot yoga How to do hot yoga How Hot Yoga Works Safety for Hot Yoga Benefits of doing hot yoga Take this caution while doing hot yoga 1. What is Hot yoga: Hot yoga is a modern yoga practice done in a hot room, resulting in sweating. The person does hot yoga in a warm room, which has a temperature between 37 ° to 40 ° (105 F or 40 C). You can imagine a tropical island without air in this situation. Mindful breathing is an integration with the Hot Yoga Movement that develops strength, flexibility, stamina, balance, and nutrition for not only our physical but psychological well-being. Some try to practice hot yoga (hot yoga) to replicate the heat and humidity of India from which this yoga originated. Let us know in detail how to do hot yoga. 2. Hot yoga place and duration:

Hot yoga benefits To do hot yoga there is no fixed number of how many people practice this yoga in a hot room, but people who say they sweat it. A class of Hot Yoga or Bikram Yoga is of 90 minutes. There are many types of yoga in this hot yoga. This yoga is done in a room where the temperature of the room is 40 degrees (40 ℃) and the humidity of the air is 40%. Let us know in detail how to do hot yoga. 3. Steps to do Hot yoga: To do hot yoga, you should choose a room whose temperature is 40 degrees and there is no air coming from anywhere in that room. After that, you sit in that room by laying yoga mats. Hot yoga consists of 26 difficult asanas and two pranayamas. To do hot yoga, first do simple yoga of yoga series like Balasana, Vriksasana, and Bhujangasana, etc. After this, you should do yoga asanas which require strength and stretching to do. After this, you should do yoga asanas like Trigonasana, Ustrasana, Dhanurasana, Garudasana, Ardha Chandrasana, and Pawanmuktasana. Apart from this, you should do long breathing pranayama like Anulom Vilom and Bhastrika Pranayam, etc. 4. How hot yoga works: Hot yoga is completely opposite from other classic yoga asanas. Doing any classic yoga posture does not require sweating, but you have to sweat to do hot yoga. Doing this yoga increases your heartbeat due to which you should take a break in between. Hot yoga practitioners become addicted to endorphins, due to which they try to advance their body. Endorphins increase the hormone energy level and make the mood good. Exercising in a warm room strengthens the heart, clears nerves, cleans impurities from the body, and boosts the immune system. Hot yoga is derived from India where there is a hot climate. Hot yoga is a modern yoga with the ability to reduce stress and blood pressure and improve flexibility and balance. 4. Safety for Hot Yoga: Before doing hot yoga, it is very important to talk about its safety. The 90-minute yoga class of hot yoga continuously increases your body temperature. During this time, the temperature of the participants rises above 103 degrees, which the doctors consider dangerous. ACE is suggested to those who are new to hot yoga. A study believes that hot yoga is not harmful to a person, but if a person feels headache, nausea or dizziness, etc. during this period, then they should come out of the room. During hot yoga, you may sweat more due to which you may lack water, drink more and more water to avoid it.

Benefits Of The Hot Yoga

Benefits of Hot Yoga to Lose Weight - Benefits of Hot Yoga in Flexibility - Other benefits of doing hot yoga - If done safely, hot yoga is beneficial for us in many ways. 1. Hot Yoga Benefits for weight loss:

Benefits Of The Hot Yoga If you want to lose weight, then hot yoga can be beneficial for you. By doing all yoga series in a 90 minute class of hot yoga, this yoga can burn up to 500 calories. To reduce excess fat from your body, you can do hot yoga. 2. Benefits of Hot Yoga for flexibility: Hot yoga is considered good for making your body flexible. In doing hot yoga, one has to do yoga-like Dhanurasana, Trigonasana, and Uttrasana which stretch your body and increase your body's flexibility. This reduces your risk of injury. Other Benefits of Hot Yoga: Hot yoga increases your stamina. By doing this yoga, you develop your ability to balance. Hot yoga is considered good for curing heart-related diseases. This yoga develops the ability to breathe and through which more oxygen is transported in your body. Hot yoga removes impurities from your body. Precautions to do Hot Yoga: Hot yoga is not for everyone. Workout intensity and hot temperatures are more likely to cause heat-related illnesses. Make sure you talk to your doctor before trying hot yoga, especially if you have any health concerns or if you are pregnant. While doing hot yoga you should take the following precautions- Pregnant women should not do hot yoga. Diabetes patients should avoid hot yoga. If you are troubled by heart yoga, then you should not do hot yoga. When taking a hot yoga class, it is also important to pay attention to your body spirit. People suffering from any disease are required to consult a doctor before performing hot yoga. If you have no health concerns and want to try a hot yoga class, make sure to drink plenty of water before your hot yoga workout, during hot yoga, and after hot yoga. If you are feeling dizzy, feeling light or sick in any way, then stop doing hot yoga. The conclusion: Proponents of Bikram Yoga say that hot yoga improves their heart health and helps them lose weight. But critics say that there is no scientific evidence behind these benefits. Analysts keep on considering the advantages and disadvantages of hot yoga, Which includes body fat and its effects on heart health. Read the full article

[livehealthy-well]

Amenorrhea

Amenorrhea

Source: Amenorrhea

Amenorrhea is defined as the absence of a menstrual period in a woman during her reproductive age.  Women who missed her three menstrual periods are dealing with amenorrhea problem. It is a normal feature in prepubertal, pregnant, and post-menopausal females. The physiological state of amenorrhea is seen most commonly during pregnancy and lactation. Apart from the reproductive years, there is an absence of menses during childhood and after menopause.

For a woman to have regular menstrual cycles, her hypothalamus  (stimulates the pituitary gland), pituitary gland (that releases luteinizing hormone and follicle stimulating hormone which influence the production of estrogen and progesterone that control cyclic changes in the lining of the uterus), ovaries, and uterus must be functioning properly.

Environmental factors play an important role in determining the menstrual flow, its integrity, and regularity. Menstrual dysfunction reveals infertility and increases the future risk of various chronic diseases such as diabetes, breast cancer, and cardiovascular diseases.

What are the different Types of Amenorrhea?

There are mainly two types of Amenorrhea –

1. Primary Amenorrhea

When a woman has not her first menstrual period by the age of 14 years and no signs of other sexual characteristics (such as developing breasts and pubic hair), it is known as primary amenorrhea or delayed menarche. This is common in teenage girls who:

Are very thin or an athletic

Underweight

Have a genetic problem

Have abnormal female reproductive organs

Imperforate hymen

Hypothyroidism

Having low energy availability (for example eating disorders, excessive exercise, decreased caloric intake )

2. Secondary Amenorrhea

It occurs when periods have stopped for about three months or more. It is commonly seen in

Pregnancy

Breastfeeding

Menopause

Emotional or physical stress

Rapid weight loss

Strenuous exercise

Polycystic ovarian syndrome

Premature ovarian failure

Hysterectomy

What are the Signs & Symptoms of Amenorrhea?

The main symptom of amenorrhea is the absence of menstrual periods. Other signs & symptoms include-

Excess body and facial hair

Acne

Lowering of the voice

Altered sex drive

Changes in the breast

Weight gain or weight loss

Constipation

Dry skin and hair

Anxiety

Stress

Headache

Muscular and neural pain

What is an Ayurvedic view of Amenorrhea?

According to Ayurveda, Amenorrhea is termed as ‘Anartava’. According to Acharya Charka, the imbalance of the Vata Dosha in women is the main cause of Amenorrhea. Aggravated Vata dosha accumulated in the body and relocated to Purishvaha srotas.

Normally, the food is digested by the digestive fire and converted into rasa dhatu. This rasa dhatu provides nourishment to the successive dhatus and other tissues of the body. Anartava or menstrual blood is a part of this rasa dhatu. But when the digestion is impaired, instead of the healthy rasa dhatu, ama or toxins are produced. This ama gathers in rasavahi srotas or artavavahi srotas which causes blockage in them and stops the menstrual flow, leading to Amenorrhea.

What is an Ayurvedic Treatment for Amenorrhea?

The strength of Ayurvedic treatment is its ability to remove the root cause of the disease rather than treating the symptoms. Ayurveda has numerous natural and pure herbs which are very beneficial in the treatment of Amenorrhea.

Chandigarh Ayurved Centre provided you the ‘’Amenorrhea Go Kit’’, which includes total 5 products – Rajpravartini vati, Stri Poshak tablet, Stri Poshak capsules, Stri Poshak syrup, & Ashwagandha tablet.

ALL PRODUCTS DESCRIPTION IN DETAIL

1. Rajpravartini Vati

Rajpravartini vati is an Ayurvedic medicine that is best for the treatment of women’s health problems. Its main effects appear on ovaries and uterus. The ingredients used for the preparation of vati are – Shuddha tankan (Purified borax), Kaseesa (Purified blue vitriol), Shuddha Hingu (Purified ferula asafoetida), etc. It pacifies the Vata and Kapha doshas. The main action of the vati is to increase the menstrual flow and eliminate the flow obstruction caused by aggravated Kapha.

Recommended Dosage – Take 2 tablets twice a day with normal water.

2. Stri Rasayan

Stri Rasayan is the best remedy to treat all the gynecological problems. It is being prepared from the formation of several herbs and extracts to provide health benefits naturally. The composition of Stri Rasayan contains – Mulethi (Glycyrrhiza glabra), Amla (Emblica officinalis), Devdaru (Cedrus deodara), Ashwagandha (Withania somnifera), Nagkeshar (Mesua ferrea), Guggulu (Commiphora mukul), etc. It mainly helps to strengthen the uterine muscles, relieve the pelvic pain, vomiting, etc.

Recommended Dosage – Take 2 tablets twice a day with normal water.

3. Stri-Poshak Syrup

Stri Poshak Syrup is very beneficial in curing woman’s physical weakness, anemia, reproductive problems, etc. It includes – Ashok chall (Saraca asoca), Lodhar chall (Symplocos racemosa), Khadir chall (Acacia catechu), Guduchi (Tinospora cordifolia), Mulethi (Glycyrrhiza glabra), etc. The ingredients used in this syrup mainly balances the Pitta and Kapha doshas and helps to get relief from hot flashes, disturbed sleep, abdominal discomfort, mood elevation, amenorrhea, excess sweating, tiredness, etc.

Recommended Dosage– Take 2 teaspoonful twice a day with normal water.

4. Stri-Poshak Capsules

These capsules contain – Ashok chall (Saraca asoca), Lodhar chall (Symplocos racemosa), Aamlaki (Emblica officinalis), Nagkesar (Mesua ferrea), etc. Stri Poshak capsules mainly balance the kapha dosha. This capsule is very beneficial in maintaining women’s health. It is used in irregular menstrual periods, pelvic pain. The capsules are very effective in the management of headache, muscular pain, general weakness, etc.

Recommended Dosage – Take 2 capsules twice a day with normal water.

5. Ashwagandha Tablet

Ashwagandha is a traditional medicinal herb with multiple health benefits. It helps to reduce anxiety, stress, and helps to fight against depression, beneficial for regulation of the menstrual cycle and also supports the female reproductive system and gives satisfactory results.

Recommended Dosage – Take 2 tablets twice a day with normal water.

What is the Panchakarma Treatment for Amenorrhea?

Panchakarma is the best way to treat any type of acute or chronic diseases as it overall detoxifies the body. Chandigarh Ayurved Centre provides the Bliss therapy consisting of Abhyanga, Shirodhara, Swedana treatments. It helps in pacifying Vata dosha and nourishes the system. The therapies are beneficial for the treatment of amenorrhea and are conducted under the supervision of a Ayurvedic Doctor.

Healthy Tips and Diet for Amenorrhea Patients-

Take plenty of fresh fruits, and vegetable in raw, juice, or soup form.

Avoid hard digesting and junking food items.

Avoid ice creams, cold drinks, alcohol, smoking, etc.

Eat warm, nutritious and easily digestible foods like khichadi and soup which give the gastrointestinal tract a rest and facilitate cleansing.

Drink filtered or boiled water.

Limit the use of Contraceptive pills.

Eat a Calcium-rich food at each meal that helps in maintaining the bone density.

Medication and Relaxation techniques are beneficial to overcome mental stress.

Daily oil massage can be helpful in maintaining the imbalanced dosha.

Take deepana dravyas like Cinnamon (is a good choice because of its demulcent and stimulating properties), Dried Ginger (works as an emmenagogue), & Turmeric (helps to regulate menses by decongesting the liver).

Exercise is very beneficial to bring back the menstrual cycle because it reduces stress and brings balance to the endocrine system.

Regular practicing yoga has good results in the treatment of Amenorrhea. Do perform Yoga Asana such as Dhanurasana, Ustrasana, Bhujangasana, Malasana, and Baddha Konasana.

Do perform Pranayama like Anulom Vilom, Shitali, Sheetkari, and Chandrabhedi pranayama.

AlsoRead: ovarian cyst diet, tulsi amrit ras, sarcoidosis treatment in ayurveda,ayurvedic store in mohali, ayurvedic medicine for amenorrhea

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Unknown Side-Effects of Anulom Vilom Pranayama

Anulom Vilom Pranayama is an exercise which is preferred by all Ayurvedic and yogic experts. It is considered as one of the universal solutions that effectively aids in the healing processes. Such a wonderful tool, yet there are Anulom Vilom Pranayama side effects. This exercise definitely helps you in calming your mind, but without supervision, it just does the exact opposite.

Decade by decade, our lifestyle is degrading and creating a hollow pit that’s full of physical as well as emotional turmoils. But, it is through yoga that we have found an active and positive solution for each day. The practice of pranayama and asanas makes us work for our own welfare. And a breathing exercise like Anulom Vilom is a popular recommendation. But, is it really worth all the hype? What are its benefits? And are there any Anulom Vilom Pranayama side effects too? Let’s find out!

1.It Isn’t A Medicine

2. Can Affect Mentally And Physically

3. Troubles After Meals

4. Causes You To Inhale Bacteria

5. Makes You Even Weaker

6. Dangerous For Beginners

7. Causes Discomforts

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Anulom Vilom Pranayam (Alternate Nostril Breathing) and its Benefits

Anulom Vilom Pranayam (Alternate Nostril Breathing) and its Benefits

What is Anulom Vilom Pranayam

Anulom Vilom Pranayam is also called as alternate nostril breathing. Prana means breath or life force and ayama means to control. So Pranayam is ‘Control of Breath’. If you are not able to do any other exercise you can do this breathing exercise.  It is very useful to treat stress, anxiety. Even serious…

[krantiyogagoalove]

Simply put, Anulom-Antonym pulse is purification pranayama. Pulse which is called pulse in English and refinement means cleaning. This pranayama has been done since old times to clean the nadis. It is said that Indian sages used to practice such yogic practices to keep themselves sound. In simple words, anulom-antonym is called Alternate nostril breathing exercise, in which breathing is done through one hole of a nose, stopping breath, and then exhaling from other hole.

Anulom Vilom Pranayama is called Alternate Nostril Breathing in English. This pranayama is a very important yoga asana which is very beneficial for the body. The more you do Anulom Antonym Yoga; it is good for the body. If you want, you can do Anulom inverse 3-4 times a day.

Anulom Vilom Pranayama is simple yoga and individuals of any age can do it. It improves the action of breathing. This pranayama ought to be done in calm places, for example, rivers, gardens or open fields to get greatest oxygen.

[evodex]

Why Sleep More? 5 Yoga Poses For A Good Night Sleep

The current trend is to be night owls. If it’s not work, it’s late night parties! Have you ever wondered to change your lifestyle with age? As we age, the bodies ability to handle lack of sleep and to perform better without proper sleep goes down. This does not mean staying up late in the night is good for kids or for young adults. We all know that kids need to sleep for a minimum 10 hours and adults at least 8 hours. A lot of us don’t give it enough importance but here are some pointers that you need to sit and take notice. Most basic and commonly known effects of lack of sleep;

You perform tasks at much lower efficiency. So while you might feel you have been working for hours, a rested you would have managed to perform this in a much shorter time span.

Lack of sleep drains you and puts you at a health risk.

You will see weight gain and experience weakening of the immune system.

Loss of memory and more.

I don’t need much science to prove these to you. I am sure if you have not been sleeping well for a few days, you would have noticed some or many of these symptoms. What you may have noticed that some of you claim you don’t need to sleep more than 4-5 hours a day as your body has gotten used to an insomniac pattern. The post today shares how yoga can help induce sleep.

How yoga can help you unwind

Below you can find five yoga poses to help relieve tension in the body and the mind. You just need 10 minutes and can even extend to 30 minutes to practice them, depending on your interest but they will ensure a relaxed sleep.

Savasana – Corpse Pose

Usually, it is done at the end of all yoga practice to calm down all senses and this is also the best way to end your day. You can listen to a relaxing music while doing this.

Just lie down on your back. Spread your feet little wider than shoulder distance apart. Hands spread out palms facing upwards. Relax your back and shoulders, shut your eyes and observe your body as you exhale and inhale deeply. Try relaxing every part of your body.

Anuloma Viloma – Alternate Nostril Breathing

In our day to day life, we do not use both our nostrils to breathe. Also at times when we get lost in something deep we stop breathing, this causes anxiety. Breathing consciously helps release tension and energizes us. Anuloma Viloma is a yoga breathing technique which can be practised any time of the day. Sit in any comfortable position, cross-legged or in with knees folded.

Place your right thumb on your right nostril and breathe in through your left nostril now close the left nostril with your index finger and exhale through your right nostril releasing the thumb. Repeat this for at least 5 counts.

Inhale deeply from both nostrils. Close both nostrils and hold the breath for as long as you can. Release your thumb and fingers and breathe out all the air from your tummy.

Now close your nostrils and hold for as long as you can.

Finally breathe in and relax.

Keep your focus on your breath. This exercise slows down the breath and the heartbeat. Since you use both your nostrils, both sides of your brain receive oxygen.

Shashankasana – Child’s Pose

Sit in vajra asana ie knees folded and hips resting on your feet, back straight. Now bend forward, without raising your hips(hips should keep touching your feet) and try to touch your forehead to the floor. Stay in this positions for five breathes(deep inhales and exhales). Now slowly raise your limbs one by one till you are back to the sitting position. This will release any tension in your body.

Supta Baddhakonasana – Lying Butterfly Pose

Baddhakon asana is a very good yoga pose to increase hip flexibility. This asana releases tensions in the hip joint which also helps remove emotional tensions.

Place the soles of your feet together and let your knees drop

Gently lean back and lie down on your back, keeping the soles of your feet together

Arms are relaxed by your side, palms facing up. Use each exhalation to release the tension in your hip joints, and try to relax completely.

Legs-up-the-wall pose

After a whole day of standing on your feet, this pose helps release tension from your lower limbs.

Just lie down on your back and touch your hips and lower limbs to the wall to form a 90-degree angle. This makes sure that there is improved blood circulation in the lower limbs.

Don’t undermine the benefits of a good night’s sleep. A relaxed mind and body function more efficiently than what you may give it credit for. I practice Shavasana and Anulom Vilom whenever I can, for my kids before they sleep and they love it. Not only do they sleep more soundly, they also wake up brighter. These can be used by anyone irrespective of age, playing a relaxing music helps. It’s high time to give sleep its due credit.

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