Diabetes

Yogic exercises can help with diabetes. When practiced as part of a daily yoga routine of breathing exercises, meditation and poses, these exercises enhance digestion and help the pancreas and liver function more normally, regulating blood sugar levels. Here are two exercises useful for diabetes: Stand with your feet spread shoulder-width apart. Bend forward, with your hands on your knees. Then exhale through your mouth. When your breath is gone, close your throat so that no air will enter your lungs. Now expand your chest, as if breathing, and suck in your abdominal muscles tightly, forming a hollow space. As you do so, try to relax your muscles. Stay in this position until you need to breathe, then relax and inhale slowly. Now go into abdominal pumping. Release the muscles so that your stomach returns to its normal position, then suck in the abdominal muscles again. Pump your abdomen in and out until you need to breathe. Release slowly and breathe normally. Repeat the entire exercise three times. Because of the impact of these exercises on the circulatory system, don't do them during menstruation or pregnancy, after surgery, if you are bleeding or if you have heart disease or high blood pressure.

Yoga Asanas Useful for Diabetes ::

Sun Salutation Peacock pose Locust pose Leg Lift Chest-Knee pose

Asanas And Exercises To Improve Various Health Conditions

Ageing, To Delay Full practice, mental and physical, with special emphasis on Headstand; Half-shoulderstand; Shoulderstand. All swinging-downward exercises and Slow Movements; Raised Poses. All breathing cycles; Recharging of Vital Energy; Uddiyana; Nauli; Savasana; Yoga-mudra. Mental Exercises: Mind Mirror; Releasing of Inner Light; Concentration on Love and Devotion. Ankles, Swollen Headstand; Inverted Poses; Vajroli mudra. Arms, To Firm Arm exercises. Raised Poses. Head of a Cow Pose. Arthritis All asanas and exercises possible. Asthma All abdominal breathing. Pose of a Frog; Pose of a Fish; Savasana. Backache, From Displaced Organs Headstand; Inverted Poses; Aswini mudra. Backache, From Weak Muscles Spinal Twist; Fish; Locust; Camel; Headstand. Breathing away pain; Sending prana to spine. Bust, To Firm Cobra; Camel; Bust exercises. Chin, To Prevent Double And Firm Underneath Pose of a Camel; Supine Pelvic; Face exercises; Pose of a Lion. Circulatory Troubles Triangular Pose. Inverted Poses. Breathing Cycles. Colds All breathing cycles, specially Blacksmith's Bellows; Headstand; Shoulderstand; Vital Energy charging. Concentration, To Improve Headstand; Half-shoulderstand; Lotus Pose; Balancing Poses; Yoga-mudra; Concentration exercises. Confidence, Loss of Headstand; Raised Poses; Cobra; Spinal Twist; Lotus Pose; Balancing Poses; Vajroli mudra; Angular Pose; Mental exercises. Constipation Uddiyana; Nauli; Head-to-knee; Plough; Fish; Cobra; Savasana; Locust; Inverted Poses; Yoga-mudra; Aswinimudra; Vajroli-mudra. Depression General practice, especially Savasana; Headstand and all inverted poses; Cobra; Vajroli-mudra; Locust; Spinal Twist; Breathing cycles; Mental exercises; Also diet control. Dowager's Hump Neck exercises. Pose of a Camel; Headstand; Inverted Poses. Energy, Vital -Loss of Headstand; Shoulderstand; Savasana; Vajroli-mudra; Breathing cycles; Recharging cycles; Energy-charging cycles; Circulating Life Force. Facial Muscles, Sagging Inverted Poses; Headstand; Facial exercises. Head of a Cow; Yoga-mudra. Fear Pose of a Hero; Lotus Pose; Headstand; Shoulderstand; Vajroli-mudra; Spinal Twist; Cobra; Meditation; Mental exercises, specially on Fear. Feet, Swollen Inverted poses; Feet exercises. Cold Circulation Exercises. Warming breath. Triangular Pose. Flatulence Knee-to-stomach Pose; Digestive cycles; Breathing cycles. Frustration, General Breathing cycles; Savasana; Lotus Pose; All mental exercises. Hemorrhoids Inverted poses; Aswini-mudra; walking on buttocks; Massage. Hearing, Failing Headstand; Half-shoulderstand; All forward swinging exercises; Yoga-mudra. Heart Conditions Savasana; Breathing cycles for slowing down breath and heart. Mental exercises; Pose of a Frog; Pose of a Child; Diamond Pose. Lotus Pose; Fish Pose; in some cases, with doctors permission, Headstand. Hot Flushes Savasana; Shoulderstand; Quiet breathing cycles; Cooling breath. Hypertension Savasana; Pacifying breathing cycles; Frog Pose; Cross-legged Poses; Fish Pose; Diamond Pose; Mental exercises. Impotence Headstand; Shoulderstand; Savasana; Aswini-mudra; Vajroli-mudra; Breathing cycles; Transmuting of energies. Indigestion Digestive cycle; Stomach contractions; Savasana; Knees to-stomach; Head-to-knee; Pacifying Breaths; Vajroli mudra; Yoga-mudra; Forward-stretching. Insomnia Spinal massage-rocking; Triangular Pose; Savasana; Breathing cycles; Plough; Locust; Head-to-knee. Joints, Stiffness Of All general practice, with emphasis on all exercises; Lotus Pose; Forward-stretching cycle; Spinal Twist; Archer; Camel; Eagle; Fish. Legs, To Improve And Firm Eagle; Angular Pose; Forward-stretching cycle; Lotus; Head-to-knee. Memory, Failing Headstand; Yoga-mudra; Pose of a Hare. Exercises bringing blood to the head. Mental exercises. Menopause Savasana; Breathing and recharging cycles; Cobra; Spinal Twist; Head-to-knee; Stomach contractions; Ashwini mudra; Shoulderstand; Mental exercises. Menstrual Difficulties Shoulderstand; Plough; Fish; Locust; Stomach contractions; Aswini-mudra; Cobra; Head-to-knee; Savasana. Migraine Savasana; Headstand; Breathing cycles. Neck, To Firm Neck exercises; Pose of a Camel. Prolapse Headstand and all inverted poses; Aswini-mudra; Abdominal contractions (with doctor's approval). Prostate Gland, Enlargement Aswini-mudra; Arch gesture. Relative Strength, Loss Of Raised poses. Rheumatism Spinal Twist; Cobra; Locust and general practice. Sciatica Spinal Twist. Sexual Debility Headstand; Shoulderstand; Vajroli-mudra; Half-shoulderstand; Plough; Fish; Eagle; Aswini-mudra; Frog Pose; Spinal Twist; Uddiyana. Transmutation of energies. Sight, Care Of Eye exercises; Headstand; Half-shoulder stand; yoga-mudra; All forward swinging exercises. Sinus Trouble Headstand; Breathing cycles; Blacksmith's Bellows. Stomach, To Firm And Slim Uddiyana; Nauli; Camel; Locust; Forward-stretching cycle; Archer; Spinal Twist; Vajroli-mudra; All stomach exercises. Stress And Tension Savasana; Shoulderstand; Pacifying breaths; Balancing Poses; Angular Pose; Cross-legged Poses; Diamond Pose; Pose of a Frog; Mental exercises Teeth Headstand; Half-shoulderstand; Face and neck exercises. Thighs, To Firm Cobra; Locust; Lotus; Star Pose; Head-to-knee; Supine pelvic. Throat, Weakness Of Pose of a Lion; Breathing cycles; Shoulderstand. Thyroid Deficiency Shoulderstand; Cobra with chin pressed in; Choking Pose; Recharging breaths; Mental exercises. Ulcers Savasana; Breathing cycles; Fish Pose; Pose of a Frog; Diamond Pose; All mental exercises. Varicose Veins All inverted poses, including Headstand. Waistline, To Reduce Sideways swing; Spinal Twist; Cobra; Forward-stretching cycle. Weight, Excess Shoulderstand; All general practice; Diet. Worry All breathing cycles; Recharging with energy; Shoulder stand; Savasana; Pose of a Hero; Pose of a Frog; Fish Pose; Lotus Pose; Mental exercises. Wrinkles Headstand; Half-shoulder stand; Knee-to-stomach; Face exercises; Yoga-mudra; All forward-stretching movements; Pose of a Camel. Head of a Cow.

Special Precautions ::

If you are suffering from Avoid these exercises or asenas Blood-pressure - hypertension Inverted poses; Breathing exercises that increase pressure in the head; Swinging down from the waist; Any exercise that brings blood to the head. Weak eye capillaries As above Inflamed ears or eyes As above Prolapse of uterus All strenuous raised poses Varicose veins Positions that slow down circulation in legs ... e.g. Lotus, sitting back on heels, Supine pelvic . . . or put pressure on leg veins Stomach contractions Do not practice for three hours after meals; Avoid exercising during menstruation or pregnancy or in the case of ulcers.

Yoga Information - The Art of Relaxation

"The soul that moves in the world of the senses and yet keeps the senses in harmony... finds rest in quietness." Bhagavad Gita

In this section, we present the technique of relxation, that is an essential part of your yoga practice. There are three parts to proper relaxation - physical, mental and spiritual relaxation. To relax the body, you lie down in the Corpse Pose (see below) and first tense then relax each part of the body in turn, working from up your feet to your head. This alternate tensing then relaxing is necessary because it is only by knowing how tension feels that you can be sure that you have achieved relaxation. Then just as in normal life your mind instructs the muscles to tense and contract, you now use autosuggestion to send the muscles a message to relax. With practice you will gradually learn to use your subconscious mind to extend this control to the involuntary muscles of the heart, the digestive systems and other organs too.

The Corpse Pose

The Front Corpse Pose

Lie down on your front, legs slightly apart, toes touching, and allow your heels to fall out to the sides. Make a pillow with your hands. Lengthen the body, tense and relax the muscles. Feel your body sinking into the floor as you exhale. Use this pose after any asana performed on the abdomen (such as the Cobra or Bow), alternating on which side you place your head.

The Corpse Pose
Lie on your back, feel spread about 18 inches apart, and hands about 6 inches from your sides, palms up. Ease yourself into the pose, making sure the body is symmetrical. Let your thighs, knees and toes turn outward. Close your eyes and breathe deeply.

Abdominal Breathing

To check that you are breathing correctly, exhale and place your hands on your abdomen, fingers loosely interlocked.When you inhale, your abdomen should rise up, separating your hands.

The Corpse Pose or Savasana is the classic relaxation pose, practised before each, between asanasrespiration and pulse rate, and resting the whole system. As you enter deep relaxation, you will feel your mind grow clear and detached.

and in Final Relaxation (see furter below). It looks deceptively simple, but it is in fact one the most difficult asanas do well and one which changess and develops with practice. At the end of an asana session your Corpse Pose will be more complete than at the beginning because the other asanas will have progressively stretched and relaxed your muscles. When you first lie down, look to see that you are lying symetrically as symmetry provides proper space for all parts to relax. Now start to work in the pose. Rotate your legs in and out, then let them fall gently out to the sides. Do the same with your arms. Rotate the spine by turning your head from side to side to centre it. Then start stretching yourself out, as through someone were pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis. Let gravity embrace you. Feel your weight pulling you deeper into relaxation, melting your body into the floor. Breathe deeply and slowly from the abdomen, riding up and down on the breath, sinking deeper with each exhalation. Feel how your abdomen swells and falls. Many physiological changes are taking places, reducing the body's energy loss, removing stress, lowering your

Final Relaxation (Savasana)

Your yoga practice will help to be more in touch with your body, able to recognize tension and relaxation and thus to bring them under your conscious control. At the end of session of asanas, you should spend at least ten minutes in Final Relaxation. During this time, you relax each part of the body in turn. But in order to experience relaxation, you must first experience tension. Working up from the feet, as shown below, you first tense and lift each part, then drop (but don't place) it down. Now let your mind travel throughout the body, commanding each part to relax. Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness back to your body, gently move your fingers and toes, take a deep breath and as your exhale, sit up.

Feet and legs
Lift your right foot just an inch off the floor. Tense the leg, hold, then let it drop. Repeat on the other side.

Hands and Arms
Raise your right hand an inch off the floor. Make a fist, tense the arm, then let it drop. Repeat on the other side. Relax.

Buttocks
Clench your buttocks tightly together, lift the hips a little way off the floor and hold. Relax and drop them down

Chest
Tense and lift up the back and chest, keeping your hips and head on the floor. Relax and drop them down.

Shoulders
Lift your shoulders and hunch them up tight around your neck. Let them drop, relaxed. Now pull each arm, in turn, down alongside the body, and relax.

Head
Tuck in your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head to lie, and then relax.

Autosuggestion

After practicing the sequence shown, visualize your body in your mind's eye, and repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the body, applying the formula to each part along the way - the stomach, lungs, heart, jaw, scalp, brain, and soon. Feel a wave of relaxation rising up your body as you guide your awareness through each part. Each time you inhale, feel a wave of Oxygen flowing down to your feet; each time you exhale, feel the tension flowing out of your body, leaving your mind like a deep, still lake, without a ripple. Now dive deep into the center of this lake, deep within yourself, and experience your true nature.

Via: www.abc-of-yoga.com

Yoga Exercise - Corpse Pose (Savasana)

Even relaxation can bring out the best in yous — but make sure you do it properly. The Corpse Pose or Savasana may look like a simple relaxing pose that is done in between or after an Asana, but this exercise requires a lot of concentration and will develop through continued practice. This exercise, if done correctly, will stimulate blood circulation and will lessen or relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will also improve one’s mental concentration.

1. Rotate your legs in and out, and then let them fall gently out to the sides.
2. Let your arms fall alongside your body, slightly separated from the body, palms facing upwards.
3. Rotate the spine by turning your head from side to side to center it.
4. Then start stretching yourself out, as though someone is pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis.
5. Breathe deeply and slowly from your abdomen.
6. Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body.
7. After doing the pose, bend your knees. Using your legs, push yourself onto one side.
8. Push yourself in a sitting position.

No Yoga Session is complete without the Corpse Pose. It is the body’s time to process information after a Yoga Exercise, and it is a must that you stay awake during the five to ten minute-duration of this pose.

Yoga Exercise - Wind Relieving Pose (Pavanamuktasana)

You may not be aware that a Yoga Exercise can relieve even the unwanted gases from your body. In the Wind Relieving Yoga Pose, the excess gas would be removed from the stomach and intestines, thus improving the digestive system. This Yoga Pose will also tone and stretch your lower back.

	STEP 1: Lie on the Yoga Mat.
	STEP 2: Raise your left knee.
	STEP 3: Wrap your hands around your left knee.
	STEP 4: Raise your head towards your knee. Breathe, release. Repeat with the right leg. You can also do the rocking motion slowly with rhythm.

Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat as straight as possible. Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs and the rocking motion will get rid of the stiffness in your spine.

Yoga Exercise - Half Spinal Twist (Ardha Matsyendrasana)

The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion. Keep your spine erect and your shoulders leveled in the position. Breathe steadily. Twist a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.

	STEP 1: Kneel and sit on your feet with your heels pointing outward.
	STEP 2: Then sit to the right of your feet, as illustrated.
	STEP 3: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
	STEP 4: Stretch your arms out to the sides at shoulder level, and twist around to the left.
	STEP 5: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder.

The Half-Spinal Twist or Ardha Matsyendrasana prepares the body for the full Yoga Posture. It is advisable to practice this pose under the supervision of a Yoga instructor.

Yoga Exercise - Dog Pose

The Dog Pose or Dog Tilt has its center on the pelvis. It stretches the back, opens the chest, and builds upper body strength. In addition, it stretches the whole back side of the body, arms, shoulders, hips, heels, and hamstrings. The name itself, Dog Pose, tells what kind this pose is or how it will go about.

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" position. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting your shoulders. Go back and forth like this several times to make sure you understand the movement.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into "Cat Tilt". Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and lift the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.
	STEP 4: As you inhale, turn your hips into Dog Tilt. Do this by releasing the grip of the buttocks, reversing the tilt of your pelvis, and curving your spine into a smoothly arched backbend.

This posture can remove fatigue, improve breathing, improve circulation of blood to the brain, and rejuvenate the entire body. You can also improve by bending the elbows and lowering the forearms to the floor. This posture is not advised to people with recent injuries on their back, hips, arms or shoulders. People with high blood pressure must consult their doctors first.

Warning:I encourage everybody to try and practice each Yoga Pose by yourselves at home or in the office. However, if you are feeling uncomfortable or are not able to complete a posture, do not push yourself. Yoga Exercise is not a competition, so just relax and try again. Nonetheless, it might be helpful to actually sign up for some Yoga Classes where a professional teacher will guide you through each yoga pose and make sure you are doing the exercise correctly.

Yoga Exercise - Cat Pose (Bidalasana)

The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Asana practice. The alignment of your center depends on the positioning of your pelvis. Therefore, think of your hip positioning as the center of each pose. This is important because your spine is the most significant line of energy in every pose and because the way your spine elongates from your center depends solely on which way your pelvis is turning. Learn how to perform the Cat Pose in this section.

	STEP 1: Start on your hands and knees. Position your hands directly beneath your shoulders and your knees directly beneath the hips. Have your fingers fully spread with the middle fingers pointing straight ahead. Make your back horizontal and flat. Gaze at the floor. This is your "neutral" positioning. When your pelvis is in neutral, your spine will be at full extension, with both the front and back sides equally long.
	STEP 2: As you wait for the inner cue, do not sag into your shoulders. Instead, create a line of energy through each arm by pressing downward into your hands and lifting upward out of your shoulders. Go back and forth like this several times to make sure you understand the movement. As you exhale, sag into your shoulders and do the incorrect action; as you inhale, lengthen the arms, lift out of the shoulders and do the correct action.
	STEP 3: When you are ready to begin, breathe in deeply. As you exhale, turn your hips into Cat Tilt. Do this by gently pulling the abdominal muscles backward toward the spine, tucking the tailbone (coccyx) down and under, and gently contracting the buttocks. Press firmly downward with your hands in order to stay lifted out of the shoulders, and press the middle of your back toward the ceiling, rounding your spine upward. Curl your head inward. Gaze at the floor between your knees.

The Cat Pose loosens your back and spine. It also stretches the front and back of your body and frees your neck and shoulders. Doing the Cat Tilt elongates your back muscles and makes your abdominal muscles contract. Doing the Cat Pose benefits your health by stimulating spinal fluid and the digestive tract, and by improving circulation through the spine and core. It is also beneficial in managing stress.

If you have any difficulty doing this exercise, you may place a folded Yoga Blanket under your knees to protect you from pressure or pain. Caution must be observed if you suffer from any chronic or recent back pain or injury.

Via: www.abc-of-yoga.com

Yoga Exercise - Easy Pose (Sukhasana)

The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do. In this section, learn how to do the Easy Pose.

1. Sit down on the floor or a Yoga Mat.


2. Cross your legs, placing your feet below your knees.


3. Clasp your hands around your knees.


4. Keep your head and body straight.

Beginners can try doing this pose with a thick cushion for added comfort.

Yoga for Heartburn and Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome (IBS)

The most common gastro-intestinal disorder is the Irritable Bowel Syndrome or IBS which affects about 30 percent of world population. This generally affects the large intestine and is characterized by cramping, bloating, gas, diarrhea and constipation. IBS is a functional disorder wherein the nerves and muscles in the large intestine (bowel) become extra-sensitive. This may either cause cramping and diarrhea during or shortly after meal, or cramping and when the bowel is stretched. Researches also show that women suffer more from IBS during their menstrual periods, creating a link between IBS and reproductive hormones.

Though IBS does not really cause any damage to internal organs, it causes great deal of suffering and anxiety. Stress is one of the factors that trigger IBS symptoms. Food, exercise, and hormones may also trigger IBS symptoms. Foods like milk products, chocolate, caffeine, carbonated drinks, alcohol, and food with high fat content can also trigger symptoms. Treatment for IBS includes diet changes, stress relief and medicine.

Heartburn or Gastroesophageal Reflux Disease (GERD)

Another common Digestive Ailment is the Heartburn or Gastroesophageal Reflux Disease (GERD) which means acid indigestion. This occurs when the lower esophageal sphincter (LES) does not close properly and the stomach contents reflux or return into the esophagus. This may create a burning sensation in the chest or throat when the refluxed stomach acid touches the lining of the esophagus. The burning sensation is the one called Heartburn. Occasional Heartburn does not necessarily mean that one has GERD, but Heartburns that occurs more than twice a week may be considered as GERD and may lead to more serious health problems.

Anyone can have GERD, including children and infants. Heartburn and acid regurgitation are the most common symptoms of GERD, though some people may have GERD without the Heartburn. They experience pain in the chest, hoarseness in the morning or trouble swallowing instead. Bad breath and dry cough may also be a result of GERD.

Factors that may contribute to GERD include alcohol use, Obesity, Pregnancy, and smoking. Some food like citrus fruits, chocolate, caffeinated drinks, fatty and fried foods, garlic, onions, mint flavorings, and spicy and tomato based foods may also contribute to GERD. Like IBS, GERD dealt with lifestyle change, change in diet and the use of antacids.

Yoga, the combination of the Asanas or Yoga Postures and following the Yoga Lifestyle, is proven to be great help in coping with IBS and GERD. Yoga makes you feel relaxed, reduce anxiety and help you cope with stress. It also stabilizes digestion, reduces stress and Anxiety, and minimizes or completely eliminates Menstrual Cramps which usually aggravate IBS. Yoga also helps you gain control over you health and well-being, however, you should always bear in mind that Yoga is not the sole treatment for any ailment. Always seek your physician's advice before you begin any exercise.

Here are some Yoga Poses that will help you deal with Irritable Bowel Syndrome and Heartburn:

	Easy Pose (Sukhasana) This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still.
	Cat Pose (Bidalasana) The Cat Yoga Pose teaches you to initiate movement from your center and to coordinate your movement and breath. These are two of the most important themes in Yoga practice. Keep in mind that the Cat Pose may not be advisable if you have any chronic or recent back pain or injury.
	Dog Pose (Adho Mukha Shvanasana) The Dog Pose improves flexibility of your spine, stretches the hips and middle and low back, rejuvenates the body, and helps in preventing back problems. Take note that this Yoga Pose should not be performed if you have serious back pain or injury.
	Half Spinal Twist (Ardha Matsyendrasana) If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist.
	Wind Relieving Pose (Pavanamuktasana) The term Pavanamuktasana comes from the Sanskrit word 'pavana' which means air or wind and 'mukta' which means freedom or release. The Wind Relieving Pose works mainly on the digestive system. specifically, it helps in eliminating excess gas in the stomach.
	Yoga Exercise - Corpse Pose (Savasana) The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article.
	Relaxation Pose The first step in Yoga practice is to learn how to relax your body and mind. In this section, know why relaxation is essential in practicing Yoga and learn how to do the Corpse Pose and other techniques for physical, mental, as well as spiritual relaxation. Via: www.abc-of-yoga.com

Yoga and Health - The Right Balance

The body is being used everyday. Whatever work, may be it office work, sports, or just simply being at home, the body only rests when it is night time. Because of that, people tend to be conscious of their health so as to continue with their regular activity. The systems of the body should be well taken care of because they are the ones who help us survive.

Practicing Yoga has a lot of benefits for maintaining the right balance for our health. For the spirituality, it is a stepping stone for self – realization. For our mentality, it enhances concentration, determination and memory. Physically, it makes the body more flexible and able to adjust in changing environments.

Studies show that practicing Yoga helps in normalizing blood pressure. Since the movements have their full range of motion, it stretches the muscles and joints and may encourage strength and endurance. It also reduces stress, relieves pain, and increases the feeling of calmness and well-being.

Having a sound mind and body is essential in our everyday life. If you want to stay happy, healthy and strong, practicing Yoga is highly recommended.

Yoga and Health - Yoga for the Digestive System

An improved health is only one of the benefits that Yoga gives to those who practice it regularly. The different articles under this section focus on the different asanas that you can use for the improvement of your Digestive Health. Aside from that, there is also an article that is solely devoted to the discussion on the different positions that will help you deal with Heartburn and the Irritable Bowel Syndrome or IBS. Read about them and a lot more here.

Yoga for the Digestive System - The Nutrient Cycle This section deals with the nutrient cycles of digestion, respiration and circulation which nourishes every cell and tissue. Aside from that, it also discusses the vital messenger systems of nerves and hormones that balance and regulate our physical, emotional and mental responses. Yoga for the Digestive System - The Right Balance The different asanas systematically stretch and tone all the peripheral nerves, helping to strengthen them and stabilize your body's neurochemical transmission. This section deals with those positions and on how they help you in keeping the right balance. Read on now to learn more. Yoga for Heartburn and Irritable Bowel Syndrome (IBS) Do you like to eat fatty foods, smoke and drink alcoholic drinks? If you do, then you might be prone to the various physical illnesses related to them like heartburn and IBS. Learn how to deal with them with the help different Yoga poses found in this article.

I hope that the articles above have added to your knowledge on the many benefits of Yoga. Your Digestive System isn't the only part of your entire system that will benefit from Yoga but also things like your mental health, your circulatory system, among other things. Check them out in the other Posts of Yoga to learn more about them.

PADMASANA

While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relxation play a vital role in the practice of yoga. Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation.

As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. One should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana.

Steps to follow (Padmasana) :
	1. Sit on the ground by spreading the legs forward. 2. Place the right foot on the left thigh and the left foot on the right thigh. 3. Place the hands on the knee joints.
4. Keep the body, back and head erect. 5. Eyes should be closed. 6. One can do Pranayama in this asana.
Benefits :
It helps in improving concentration. It helps to preserve vital fluids in the body. It prevents abdominal diseases and female disorders connected with the reproductive organs. It brings peace, solitude and longevity to the practitioner.

Disclaimer For Yoga Exercise:
Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

Hyperacidity

This is caused by excessive juice in the stomach due to an improper lifestyle, wrong diet, lack of exercise and over intake of spices. Asanas like uttanpadasana, yogamudra, bhujangasana and shalabhasana are suitable to treat this problem.

Constipation

Factors that cause constipation are irregular diet, lack of exercise, stress and depression. Asanas like yogamudra, sarvangasana, shirshasana and matsyasana are beneficial in correcting this disorder.

ULCERS (GASTRIC AND DUODENAL-PARINAMA SULAM)

Asana Name:
BOWING DOWN POSTURE (BHUNAMANASANA)

Good For:

• ARTHRITIS (STIFF-JOINTS)
• CONSTIPATION
• HERNIA
• PILES
• ULCERS (GASTRIC AND DUODENAL-PARINAMA SULAM)

Instruction:

THE BHUNAMANASANA IS ESPECIALLY RECOMMENDED FOR FIRMING THE MUSCLES OF THE HIPS AND WAIST. THIS ASANA IS EASIER FOR WOMEN THEN MEN.

1. SIT ON THE FLOOR, WITH YOUR LEGS OUTSTRETCHED AND TOGETHER. NOW
GRADUALLY OPEN THEM AS FAR APART AS YOU CAN.

2. BEN FORWARD AND TRY TO GRASP THE RIGHT TOE WITH YOUR LEFT HAND. YOUR FOREHEAD SHOULD TOUCH THE KNEE WHILE THE RIGHT HAND WILL GO TO THE BACK. REPEAT, ALTERNATING SIDES, 10-12 TIMES.

3. AFTER A FEW WEEKS PRACTICE, TRY HOLDING THE RIGHT TOE WITH THE RIGHT HAND AND LEFT TOE WITH THE LEFT HAND AND BEND FORWARD SO THAT THE FOREHEAD TOUCHES THE FLOOR.

BENEFITS:

USEFUL IN PILES, URINARY DISORDERS, AND HERNIA, THIS ASANA REDUCES THIGH FAT AND HELPS IN REGULATING THE MENSTRUAL CYCLE. HELPFUL IN CASES OF PROLAPSE OF THE UTERUS. *** PERSONS SUFFERING FROM BACHACHE, SCIATICA OR CERVICAL SPONDYLOSIS SHOULD NOT PRACTICE THIS ASANA.

PILES/HAEMORROHIDS

Asana Name:
PASCHIMOTTANASANA

Pacifies And Calms:
KAPHA, PITTA

Good For:

• CONSTIPATION (CHRONIC)
• CONSTIPATION (HABITUAL)
• DIABETES MELLITUS (MADHU-MEHA)
• HERNIA
• INFLAMMATION (GASTRO-INTESTINAL)
• SKIN DISEAES

Instruction:

PASHCHIMOTTANASANA

This asana is also known as ‘Ugrasana’. ‘Ugra’ means ‘Shiva’. Lord Shiva is believed to be the god of annihilation. So he is called ‘Ugra’ or ‘the terrible’. As this asana is very difficult to practice, it is known as ‘Ugrasana’.

Technique:

Sit on the floor with the legs stretched straight front. Bend the trunk forward and hold the feet with the thumbs and the first and the middle fingers. Exhale, and bend the trunk lower so that the head rests on the knees. Draw the abdomen in while bending lower. This will make the bending of the trunk easy. While bending bring the head between the arms. The aspirants having flexible spine can touch the knees with the head at the first attempt. Fat persons will find some difficulty in practicing this asana. Persons having a weak spine will take a fortnight or a month to accomplish perfection in this asana. Remain in this asana for five seconds. Begin with thirty seconds and gradually increase it to ten minutes.

Advantages:

(1) Pashchimottanasana is the foremost of all asanas. Its effect is that the life force flows through the Sushumna nadi and it kindles gastric fire.

(2) The excessive fat around the abdomen is reduced by practicing this asana.

(3) It tones up the kidneys, the stomach, the liver and other abdominal organs.

(4) It tones up the intestines and improves digestion.

(5) This asana cures constipation, indigestion, liver diseases and loss of appetite.

(6) The practice of this asana helps the joints to regain elasticity. It rejuvenates the entire spine.

(7) It makes the body handsome and shapely.

(8) It strengthens the calf muscles.

(9) It cures hiccough

PILES

Asana Name:
JANU SHIRSHASANA

Pacifies And Calms:
PITTA

Good For:

• CONSTIPATION
• HERNIA
• INFLAMMATION (GASTRO-INTESTINAL)
• PILES
  

Instruction:

CERTAIN CHARACTERISTICS OF THIS ASANA ARE TYPICALLY THE SAME AS THOSE OF PASHCHIMOTTANASANA. IN THIS VARIATION OF PASHCHIMOTTANASANA ONE LEG IS EXTENDED

TECHNIQUE:

SIT ON THE GROUND. PLACE THE LEFT HEEL PRESSING HARD NEAR THE LEFT GROIN. KEEP THE RIGHT LEG STRETCHED AND STRAIGHT. HOLD THE RIGHT FOOT WITH THE HANDS. EXHALE AND DRAW THE STOMACH IN. PLACE THE FOREHEAD AND THE CHIN ON THE KNEE. REMAIN IN THIS POSITION FOR FIVE TO TEN SECONDS. INCREASE THE TIME SLOWLY. THIS ASANA CAN BE PRACTICED WITH THE LEFT LEG STRETCHED. WITH CONSTANT PRACTICE, THIS ASANA CAN BE PERFORMED FOR HALF AN HOUR. REPEAT THIS ASANA FIVE TO SIX TIMES EVERYDAY. THIS ASANA SHOULD BE PERFORMED AFTER THE BOWELS ARE EMPTIED. ONE WHO PRACTICES THIS ASANA CAN PRACTICE PASHCHIMOTTANASANA COMFORTABLY.

ADVANTAGES:

(1) THIS ASANA KINDLES GASTRIC FIRE AND HELPS DIGESTION.

(2) THIS ASANA HELPS IN OBSERVING CELIBACY.

(3) THIS ASANA CURES KIDNEY TROUBLES.

(4) IT CURES COLIC PAIN

(5) IT AWAKENS THE KUNDALINI WHICH KEEPS THE BODY FREE FROM SLUGGISHNESS AND WEAKNESS.

(6) THIS ASANA HAS THE SAME ADVANTAGES AS PASHCHIMOTTANASANA.

INDIGESTION

Asana Name:
ARDHA-SARVANGASANA

Pacifies And Calms:
PITTA, KAPHA

Good For:

• HEART-DISEASE
• INDIGESTION
• MENTAL DISORDERS
• TAENIA
  

Instruction:

Sarva means 'complete' and anga means 'body'; hence All limbs (Sarvangasana) Posture is the name sometimes used for this asdha (half) posture. The Ardha-Sarvangasana is for beginners who may find the Sarvangasana difficult.

TECHNIQUE:

(1) Lie on the back. Keep your arms straight and near the hips as in Shavasana.

(2) Slowly raise both your legs together so as to make an angle of 60 degrees first and then of 90 degrees.

(3) Lift your hips with a small jerk and support them with the elbows and back of the upper arms. The body should rest on the shoulders. Come down slowly. Now return to shavasana.

DIGESTIVES

Asana Name:
Purna Matsyandra

Good For:

• DIABETES MELLITUS (MADHU-MEHA)
• DIABETIC BOIL
• DIGESTIVES
• OBESITY
  

Instruction:

PURNA MATSYENDRA ASANA:

This asana is easy for those who have practiced Ardha Matsyendrasana for some time. Purna Matsyendrasana is a bit difficult to perform in the beginning.

Technique:

Sit on the floor with the legs stretched straight in front. Keep the trunk and the head inavertically straight line. Place the right foot at the root of the left thigh. Place the right heel pressing against the navel. Keep the left foot on the floor behind the right knee. Take the right hand out from under the left knee and with the help of its thumb and first finger hold the toe of the left foot. Keep the left foot firm in this position. Take your left hand behind the back and keep the head and the body turned on the left side. Twist the waist slightly. Look at the tip of thenose. Breathe slowly. Retain this position for twenty seconds. The position can be retained for two to three minutes after sufficient practice. This asana gives the maximum benefits when practiced on the right and left sides alternately.

Advantages:

(1) This asana has all the advantages of Ardha Matsyendrasana.

(2) It alleviates rheumatism.

(3) It stimulates the life energy and cures many diseases.

(4) It supplies fresh blood to the Prananadi. This awakens the Kundalini and the aspirant experiences mental peace and calmness.

(5) This asana is very beneficial to persons suffering from diabetes.

(6) This asana makes the spine flexible and one experiences vigor and vitality of youth.