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5 tips for yoga beginners

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By Krutika Behrawala,TNN

Are you keen to start practising yoga at home but don’t know how to start? Here are some tips…

Fix a time: First of all, make it a habit to practise yoga at a fixed time though you are doing it at home. This could be an hour just after you wake up or in the evening. Fixing a time will get you in a habit of doing yoga exercises every day without fail.

Select your space: If you are doing yoga at home, there are chances you might be disturbed at activities of your family members, constant ringing of doorbells or telephone, etc. Choose a private corner where you will not be disturbed or come in the way of your family.

Start small: If you are a beginner, start with easy-to-do yoga poses or stretching exercises. Even doing yoga for 20 minutes initially, including pranayam can go a long way in building your core.

Research: If need be, take up a yoga class for a month or call a yoga teacher at home to learn all the exercises. You can then practise them on your own. Otherwise, opt for yoga DVDs for lessons.

Set the mood: Yoga is also about finding inner peace. So, set the mood at home by dimming the lights and putting on soft music in the background that will motivate you to practise yoga.

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Suffering from anxiety disorder? Try yoga

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Toronto: Exercise and relaxation activities like yoga can positively impact people with social anxiety disorders, says a study.

They change the way people perceive the world, altering their perception so that they view the environment in a less threatening, less negative way, the findings showed.

“We wanted to examine whether people would perceive their environment as less threatening after engaging in physical exercise or after doing a relaxation technique that is similar to the breathing exercises in yoga,” said Adam Heenan from Queen’s University in Canada.

For his research, Heenan used human point-light displays – a depiction of a human that is comprised of a series of dots representing the major joints.

Human point-light displays are depth-ambiguous and because of this an observer looking at the display could see it as either facing towards them or facing away.

“We found that people who either walked or jogged on a treadmill for 10 minutes perceived these ambiguous figures as facing towards them (the observer) less often than those who simply stood on the treadmill,” Heenan said.

The same was true when people performed progressive muscle relaxation, he noted.

This is important because anxious people display a bias to focus on more threatening things in their environment.

In fact, some researchers think that this is how these disorders are perpetuated: People who are anxious focus on anxiety-inducing things and thus become more anxious, in a continuous cycle.

This findings were published in the journal PLOS ONE.

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Yoga

Beat bad breath with Yoga postures

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Sobiya N. Moghul,Health Me Up

Your company is hosting a party for a recent success and every employee and board member is going to be there. You are dressed in your best evening gown, matching accessories and a pair of gorgeous stilettos to compliment your look. People are admiring and complementing your look. Everything is perfect, until you notice that your breath has started to smell bad; perhaps because of that starter you just had! People notice this too and keep the conversations short and move away quickly. What could’ve been a perfect evening to impress your bosses quickly turns into a disastrous one.

We all have experienced similar situations in our life. Bad breath, clinically known as Halitosis, is an unlucky charm that makes you uncomfortable and kills your confidence. Though most would feel that lack of brushing the teeth properly is the only reason for bad breath, this may not be entirely true.

Bad breath may be caused due to:

– irregular food habits,

– improper digestion,

– less intake of water and type of food consumed.

Yoga Postures: Beat Bad Breath with Yoga

Researchers believe that people with dry mouth are more prone to bad breath. Smoking and alcohol fouls your breath too. The white deposition on the tongue also serves as home to a lot of bacteria and thus fouls your breath.

While oral hygiene should definitely be given priority, you may find that bad breath keeps coming back no matter what measures you adopt to counter it. At such times, one must look at options such as Yoga. Though yoga may be perceived as a physical workout regime, it also helps overcome problems such as bad breath. It also helps calm the mind and reduces stress.

A few simple postures that will help you beat that bad breath:

Kapal Bhati pranayama

Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky and breathe in. As your breath out, pull your stomach in. As you relax the navel and abdomen, the breath flows back into your lungs automatically. Repeat this for 20 times.

Sheetali pranayama (Cooling breath) Stick your tongue out and curl the sides of the tongue upward towards the center of the tongue. Breathe in through the mouth, hold the breath and slowly exhale through the nose. Repeat 5 to 10 times.

Sheetkari pranayama (Cooling breath) Close the right nostril with your right thumb. Exhale completely through the left nostril and then breathe in through the left nostril. Close the left nostril with your little ring finger and exhale through the right. Repeat 5 to 10 times.

Yoga Mudra Sit in Padmasana or Sukhasana. While keeping your eyes closed, bend your body forward until your forehead touches the ground. Relax in this position and then return back to the starting position. Repeat this 5 to 10 times.

Simhasana (Lion pose) Kneel down on the yoga mat and place your right foot below the left buttock and vice versa. Place your hands on the knees, spread out the fingers and lean forward. The weight of the body should be on the hands while the hands remain straight. Open your mouth and stick the tongue out. Eyes should be wide open and face muscles tense. Your gaze should be fixed on the tip of the nose or at the center of the eyebrows.

Shankha Prakshalan

The most advanced and popular technique or Kriya that cleans out the entire Gastro Intestinal tract. It involves drinking one and half liters of lukewarm salt water and then doing specific Yoga Asanas.

Tips for optimum oral hygiene:

– Brush your teeth twice daily preferably with natural toothpastes

– Use a tongue cleaner to get rid of depositions on the tongue

– Clean your mouth with a few gargles after each meal

– Drink plenty of water Keep away from alcohol and tobacco

– Reduce meal size, chew properly Avoid eating food with excessive garlic or onions

– Avoid eating junk food

– Practice yoga regularly
(Inputs : Dr. Sejal Shah, Sri Sri Yoga teacher, The Art of living, www.artofliving.org/yoga)

 

Your company is hosting a party for a recent success and every employee and board member is going to be there. 

You are dressed in your best evening gown, matching accessories and a pair of gorgeous stilettos to compliment your look. People are admiring and complementing your look. Everything is perfect, until you notice that your breath has started to smell bad; perhaps because of that starter you just had! People notice this too and keep the conversations short and move away quickly. What could’ve been a perfect evening to impress your bosses quickly turns into a disastrous one.
We all have experienced similar situations in our life. Bad breath, clinically known as Halitosis, is an unlucky charm that makes you uncomfortable and kills your confidence. Though most would feel that lack of brushing the teeth properly is the only reason for bad breath, this may not be entirely true.

Bad breath may be caused due to:

– irregular food habits,

– improper digestion,

– less intake of water and type of food consumed.

Yoga Postures: Beat Bad Breath with Yoga

Researchers believe that people with dry mouth are more prone to bad breath. Smoking and alcohol fouls your breath too. The white deposition on the tongue also serves as home to a lot of bacteria and thus fouls your breath.

While oral hygiene should definitely be given priority, you may find that bad breath keeps coming back no matter what measures you adopt to counter it. At such times, one must look at options such as Yoga. Though yoga may be perceived as a physical workout regime, it also helps overcome problems such as bad breath. It also helps calm the mind and reduces stress.

A few simple postures that will help you beat that bad breath:

Kapal Bhati pranayama

Sit comfortably with your spine erect. Place your hands on the knees, palms open to the sky and breathe in. As your breath out, pull your stomach in. As you relax the navel and abdomen, the breath flows back into your lungs automatically. Repeat this for 20 times.

Sheetali pranayama (Cooling breath) Stick your tongue out and curl the sides of the tongue upward towards the center of the tongue. Breathe in through the mouth, hold the breath and slowly exhale through the nose. Repeat 5 to 10 times.

Sheetkari pranayama (Cooling breath) Close the right nostril with your right thumb. Exhale completely through the left nostril and then breathe in through the left nostril. Close the left nostril with your little ring finger and exhale through the right. Repeat 5 to 10 times.

Yoga Mudra Sit in Padmasana or Sukhasana. While keeping your eyes closed, bend your body forward until your forehead touches the ground. Relax in this position and then return back to the starting position. Repeat this 5 to 10 times.

Simhasana (Lion pose) Kneel down on the yoga mat and place your right foot below the left buttock and vice versa. Place your hands on the knees, spread out the fingers and lean forward. The weight of the body should be on the hands while the hands remain straight. Open your mouth and stick the tongue out. Eyes should be wide open and face muscles tense. Your gaze should be fixed on the tip of the nose or at the center of the eyebrows.

Shankha Prakshalan

The most advanced and popular technique or Kriya that cleans out the entire Gastro Intestinal tract. It involves drinking one and half liters of lukewarm salt water and then doing specific Yoga Asanas.

Tips for optimum oral hygiene:

– Brush your teeth twice daily preferably with natural toothpastes

– Use a tongue cleaner to get rid of depositions on the tongue

– Clean your mouth with a few gargles after each meal

– Drink plenty of water Keep away from alcohol and tobacco

– Reduce meal size, chew properly Avoid eating food with excessive garlic or onions

– Avoid eating junk food

– Practice yoga regularly
(Inputs : Dr. Sejal Shah, Sri Sri Yoga teacher, The Art of living, www.artofliving.org/yoga)

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Why is yoga important for healthy living?

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By Trina Remedios,Health Me Up

Power yoga and Bikram yoga are popularly followed for weight loss. But there is more to yoga says wellness expert, Santosh Kumar. He goes on to explain the benefits and types of yoga.

Santosh Kumar from Santoshyoga.in, shares his point of view on the principles of yoga, “There is only one Yoga from my point of view, but there are eight branches of yoga.”

1. YAMA: Discipline and self-control

2. Niyama: Rules and restriction

3. Asana: Positions

4. Pranayama: Breathing

5. Pratyahara: Includes all the above aspects with internal yoga

6. Dhyana: Meditation

7. Dharna: Concentration

8. Samadhi: Absorption

He says, these are the paths or rules to nirvana, “When you follow these you will achieve the ultimate goal. But in present times very few people follow this path.”

Besides these principals, there are different parts of yoga that also improves your well being.

Hatha Yoga: The benefits of hatha yoga is that it keeps you physically fit and makes you aware of your breathing.

Raj Yoga: It incorporates exercise and breathing practices with meditation and study making it ideal for healthy living.

Jana Yoga is associated with wisdom and it is one of the best forms of yoga.

Bhakti yoga is a practice which makes you an ultimate devotee of God.

Karma yoga is based on your day-to-day life, which makes you active in today’s scenario.

Tantra yoga is a way of showing unseen consciousness through specific words, diagrams, and movements. And the last part of yoga is Kashmiri Shaivism, that is rising above your limits.

Santosh Kumar concludes that in order to be happy, free and in good health, just take a deep breathe. “Try and do 30 minutes of deep breathing everyday as this will help you cope with stress.”

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