Health Blog

Thursday, July 2, 2020

Health Guide | Energizing and Healing Chemicals and Minerals for Human Body

July 02, 2020
Health Guide | Energizing and Healing Chemicals and Minerals for Human Body
Calcium, Iodine, Sodium, Magnesium, Potassium, Iron, Oxygen, Manganse, Flourine, Sulphur, Phosphorus, Chlorine, Carbon, Nitrogen, Energising and Healing Chemicals and Minerals, How to get Minerals, Sources of Minerals & Chemicals
Hello Everyone !! Hope All are good.

In Daily life our body needs various minerals & chemicals to perform daily activities. And these minerals & chemicals we gets from foods that we eat daily. Every food has its own characteristics, each food contains minerals & chemicals which are beneficial for different body parts. But sometimes we didn't know which food contains what type of elements. So here we are with the list of Minerals & Chemicals and which we get from which foods & it is good for what, Lets see

1. Calcium
Available from: Greens: Kale, Turnup Greens, Beet Tops, Cabbage, Romaine, Lettuce, Alfalfa Sprouts, Agar Almonds, Avocados, Coconut, Kelp, Dulse, Raw Hard Cheeses, Goat’s Milk, Sesame Seeds, Gelatin.
Good For: Bones, Teeth, Nails

2. Iodine
Available from: Dulse, Kelp, Agar, Blueberries, Cucumbers, Eggplant, Fish, Fish Roe, Garlic, kale, Leaf Lettuce.
Good For: Thyroid, Metabolism

3. Sodium
Available from: Celery, Goats Whey, Kelp, Dulse, Lentils, Turnips, Strawberries, Kale, Sesame Seeds, Parsley.
Good For: Joints, Stomach, Lymph
4. Magnesium
Available from: Toes Turnip Greens, Black Walnuts, Goats Milk, Tofu, Apricots, Apples, Green Pepper, Oats, Prunes, Figs, Dulse, Lentils.
Good For: Bowels, Muscles, Nerves

5. Potassium
Available from: Almonds, Beets, Turnips, Apricots, Bananas, Carrots, Potato Peelings, Pears, Grapes, Parsnips, Parsley.
Good For: Muscles, Heart, Kidneys

6. Iron
Available from: Black Cherries, Dried Fruits, Blackstrap Molases, Dulse, Greens, Kelp, Brown Rice Polishings, Almonds, Prunes, Dates, FIgs, Rasins.
Good For: Blood, Brain, Lungs, Nerves

7. Oxygen
Available from: Beets, Blueberries, Carrots, Figs, Fish, Goats Milk, Grapes, Green Peppers, Leeks Nuts, Seeds, Onions, Parsnips.
Good For: Medulla, Brain, Lungs, Blood
8. Manganese
Available from: Almonds, Apples, Apricots, Green Beans, Blackberries, Butternuts, Celery, Walnuts, Oats, Olives, Parsley, Celery.
Good For: Brain, Nerves

9. Flourine
Available from: Quince, Avocadoes,Raw Goats Milk, Raw Cheese, Black-eyed Peas, Cabbage, Brussel Sprouts, Endive.
Good For: Teeth, Bones, Hair

10. Phosphorus
Available from: Egg Yolk, Fish, Fish Roe, Raw Goats Milk & Cheese Almonds, Rice Bran, Wheat Bran and Germ, Pumkin and Squash Seeds, Lentil, Soybeans, Sunflower Seeds.
Good For: Brain, Nerves, Bones

11. Sulphur
Available from: Asparagus, Brocoli, Oats, Corn, Cauliflower, Tomato, Kale, Leeks, Onions, Lima Beans, Figs.
Good For: Brain, Nervous System, Blood
12. Chlorine
Available from: Asparagus, Fish, Raw Goats Milk, Watercress, Avocados, Water Melon, Cucumber, Turnips, Leeks, Lentils.
Good For: Nourishes nerves, Tissue construction, Blood Cleansing

13. Carbon
Available from: Almonds, Avocados, Raw Butter, Raw Cheese, Raw Egg Yolks, Olive Oil, Turkey, Walnuts.
Good For: Cell Organization, Purifies

14. Nitrogen
Available from: Almonds, Black-eyed Peas, Bluefish, Buttermilk, Caviar, Salmon, Walnuts, Gelatin, Kidney Beans, Soy Beans.
Good For: Skin, Muscles

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Monday, June 15, 2020

Pranayama | What is Pranayama? Types of Pranayama And Its Benefits

June 15, 2020
Pranayama | What is Pranayama? Types of Pranayama And Its Benefits
types of pranayama, benefits of pranayama, pranayama benefits, pranayama exercises, 7 important pranayama, Nadi Shodhanam, Ujjayi Pranayama, Bhastrika Pranayama, Kapalabhati, Sheetali Pranayama, Sheetakari Pranayama (Hissing Breath) , Bhramari pranayama
Pranayama, or breath control, is a powerful practice to add to your daily routine. It has a variety of benefits, physical, mental, and spiritual. Pranayama is the fourth stage in Patanjali’s 8 limb yoga system, to be practiced after Asana is mastered.

What is Pranayama?

Pranayama is generally understood as yogic breathing, breath control or control over vital energy. In Sanskrit, `Prana` means ‘vital energy’ or ‘life force’ and `ayama` means ‘extension or expansion’. As such, Pranayama literally means the ‘expansion of vital energy’.
Pranayama is a process in which inhalation and exhalation take place in a stable rhythm and in harmony, which leads the mind to a state of peace and tranquility. Based on the Yoga Sutras of Patanjali, it is the fourth stage of Ashtanga Yoga and should be practiced after mastering Asana.

Why Practice Pranayama? 

The breath is the most vital force of the body as it affects the activities of every cell of the body and is closely linked with the performance of the brain. The practice of Pranayama, the correct breathing technique, helps manipulate our energies, reeducate our breathing process, and helps release tensions, which in turn develops a relaxed state of mind. It also balances our nervous system and encourages creative thinking. In addition, by increasing the amount of oxygen to our brain it improves mental clarity, alertness and physical well-being. If practiced along with Asanas, the benefits of Pranayama are more pronounced.

The Main Benefits of Practicing Pranayama

● Pranayama makes the body lighter 
● It is the only natural way to eliminate all carbon dioxide and other used up gases from the lungs
● Maintains good physical & mental health 
● Increases life span 
● Prepares one for higher yoga practices like concentration and meditation.

The Best Time For Pranayama Practice 

As recommended by yogi masters, the five following times of the day, according to the position of the sun, are beneficial for Pranayama practice: 
● Morning - 6am 
● Noon – 12pm 
● Evening – 6pm, 
● Midnight – 12am 
● Early morning – 4am. 
While it may be difficult for the modern man to practice according to the aforesaid time, efforts must still be made as regular practice of Pranayama is crucial to the maintenance of good physical and mental health.

The Three Components of Pranayama 

The Pranayamic breath involves three basic phases of breathing: inhalation, exhalation and retention:
● Puraka- it is the inhalation, controlled in a yogic way.
● Rechaka- it is the phase of exhalation, controlled in a yogic way.
● Kumbhaka- it is the phase of retention, controlled in a yogic way. 

When the breath is retained inside the body after inhalation, it is known as Abhyantara or Antara or Purna Kumbhaka. On the other hand, when the breath is retained outside the body after exhalation it is known as Bahya or Shunya Kumbhaka. Though the use of Bahya Kumbhaka is found sporadically in some practices of Pranayama, it is mainly the Abhyantara Kumbhaka which is used in the majority of Pranayamic practices, especially when they belong to the hatha yoga tradition.

Types of Pranayamas

1. Nadi Shodhanam
According to the great Rishi Gheranda, Nadi Shodhanam (also known as Nadi Suddhi, Anuloma Viloma or Alternate Nostril Breathing) should be practiced religiously over a certain period of time before practicing other Pranayamas. Nadi Suddhi is required because prior to the actual yogic practices one, has to prepare the base (physical body) by cleaning out all impurities and obstructions from the body. 

Technique: Sit in any steady and comfortable posture with the back straight, eyes closed and hands on knees. With the right thumb, close the right nostril and slowly inhale through the left without making any sound, for as long as is comfortable. After complete inhalation, close the left nostril with the ring and little fingers and exhale very slowly through the right nostril, taking a longer period of time. The duration of exhalation will be double that of inhalation. After complete exhalation, inhale through the right nostril and exhale through the left. Practice this for 5 – 10 minutes. 

Benefits: This practice purifies the entire respiratory track in the human body as it is said in Yoga Shastra that Nadi Suddhi Pranayama is to be practiced for a few weeks before all other Pranayamas. If practiced with complete regularity and dedication, it can purify all the 72,000 nadis in the subtle body within three months.

2. Ujjayi Pranayama
The word Ujjayi may be interpreted as ‘controls or victory arising from a process of expansion’. This Pranayama enhances the ventilation of the lungs, removes phlegm, calms the nerves, and fills the whole body with vitality. Most techniques based on tantric yoga utilize this Pranayama. 

Technique: Inhalation and exhalation during Ujjayi is slow and deep, and take place with partial closure of the glottis. This produces a sobbing-like sound, but is even and continuous. During inhalation, the incoming air is felt on the roof of the palate and is accompanied by the sobbing sound `sa`. During exhalation, the outgoing air is felt on the roof of the palate and is accompanied by the aspirate sound `ha`. During inhalation, the abdominal muscles are kept slightly contracted, and during exhalation, the abdominal pressure is exerted until the breath is completely expelled.

Benefits: Tension and stress are associated with high blood pressure. Ujjayi Pranayama, by applying a slight pressure on these sinuses in the neck, causes them to react as though they have detected high blood pressure, which result in the heartbeat and blood pressure being reduced below normal. One becomes physically and mentally relaxed. This is the reason why Ujjayi is so important in many meditational practices. It induces overall relaxation, which is essential for success in meditation. 
People who suffer from insomnia will find it very useful. Those who suffer from high blood pressure will find that Ujjayi helps to reduce their blood pressure, even if only for a short period of time at first. 
In general, we can say that Ujjayi is helpful for all ailments that originate from nervousness or chronic stress.

3. Bhastrika Pranayama
The word Bhastrika means ‘bellows’. This practice is so called because air is drawn forcefully and quickly in and out of the lungs like the bellows of a village blacksmith. The blacksmith increases the flow of air into the fire in order to produce more heat. Bhastrika Pranayama can be said to do the same thing; it increases the flow of air into the body which produces inner heat, both gross and subtle. The inner fire of the mind-body is stoked. This heat burns up impurities, whether physical impurities such as toxins, pranic blockages, or mental neuroses. In this Pranayama, the abdominal muscles work like bellows. ‘Draw air in and out of your nostrils over and over again like blacksmith’s bellows.’ 

Technique: In this practice, the diaphragm and abdominal muscles are used as in Kapalabhati, but here both inhalation and exhalation are vigorous and forceful. Between seven to twenty one cycles should follow each other in quick succession. 
One should breathe in and out rapidly using only the abdomen. The movement of the chest should be minimized. The respiration must be performed by conscious and accentuated movement of the abdomen. 

Limitations: Bhastrika should not be practiced by people who suffer from: 
• High blood pressure 
• Any heart ailments 
• Hernia 
• Menstruation 
• Vertigo 

Benefits: Bhastrika Pranayama brings a wide range of benefits that span the whole spectrum of the human being: 
i. Opens up the air cells of the lungs. Most people do not breathe properly – their breathing tends to be shallow. The lungs are not fully utilized and exercised, thus the small air cells at the bottom of the lungs tend to stay permanently closed. Mucus builds up and acts as fertile soil for the growth of the germs and the disease. Also, when the air cells remain permanently closed, blood is not fully oxygenated. The parts of the lungs that are open allow the exchange of oxygen and carbon dioxide, while the closed or blocked parts do not. The effect is decreased oxygen content in the blood. This results in decreased oxygenation of the body tissues and general weakness and bad breath. 
ii. Directly opens up closed air cells. Germs, mucus and stagnant air are eliminated from the lungs. All air cells are cleaned and rejuvenated from top to the bottom, which leads to an increased transfer of oxygen through the cell membranes and allows for better removal of waste carbon dioxide from the body. This results in better health of the whole body and increased vitality. 
iii. Bhastrika purifies the lungs. This makes it a very useful technique for combating ailments such as asthma, tuberculosis, pleurisy and bronchitis. 
iv. Improves digestion. By performing this Pranayama, a vigorous massage is given to the digestive system. This also leads to better all round health, removes physical impurities by increasing the metabolic rate and increasing blood circulation. Bhastrika is therefore a first rate technique for purifying the blood, improving skin complexion and removing boils, pimples, etc. 
v. Increases the flow of prana throughout the whole pranic body, which helps to induce good health and also to remove disease at more subtle levels. The pranic body is recharged.

4. Kapalabhati
According to an ancient text known as Gheranda Samhita, Kapalabhati is not a pranayama but a cleansing practice. 
Kapalabhati literally means ‘the practice that makes the forehead and entire face lustrous’. It helps clean the sinuses and all other respiratory passages, and stimulates the abdominal muscles and digestive organs. A sense of exhilaration is experienced with this practice. 
According to the Hatha Yoga Pradipika: ‘Inhalation and exhalation should be done quickly like a blacksmith’s bellows. This is the very renowned practice of Kapalabhati which removes diseases caused by excessive mucus in the body’.

Limitations: Kapalabhati should not be done by those who suffer from ailments such as high blood pressure, vertigo, hernia and heart problems. To be avoided during menstruation. 

Benefits: The benefits are very similar to Bhastrika Pranayama. Briefly, the main benefits are as follows: 
i. Digestion: Massages and improves the functioning of the digestive system. 
ii. Brain: Clears the frontal lobe of the brain by speeding up blood flow. At a more subtle level, it also stimulates pranic flow in the same region.
iii. Respiration: Kapalabhati cleans out the lungs. It improves the elasticity of the lungs, making oxygen and carbon dioxide exchange more efficient. It should definitely be practiced by those who suffer from respiratory ailments such as bronchitis, tuberculosis etc. Those who suffer from asthma and emphysema will utilize forceful exhalation to expel air from the lungs. This tends to induce severe muscular tiredness. Kapalabhati, practiced at times other than during an attack, may be useful in strengthening respiratory muscles as well as improving the general tone of the lungs. 
iv. Alertness: Kapalabhati wakes up the mind. So, if you have a lot of mental work to complete, yet feel tired, we suggest that you energize the mind with a few rounds of Kapalabhati.

5. Sheetali Pranayama
The Sanskrit word ‘sheetali’ means ‘cooling’ or ‘relaxing’. This type of pranayama is so called because it cools the body and relaxes the mind. In English it is usually called ‘the cooling pranayama’ or ‘cooling breath’. 
This practice is briefly described in various Hatha Yoga Scriptures. The Hatha Yoga Pradipika states: ‘Those who are wise should inhale through the mouth and then exhale through slowly, through the nose.’ 
No other practical details are given. Benefits are briefly mentioned in the following verse: ‘Sheetali Pranayama alleviates diseases of the spleen and other large organs of the body, and helps to remove fever, hunger, thirst and bilious problems. Furthermore, it helps to eradicate all poisons from the body’.

Technique: Sit in a comfortable meditative asana. Hold the back straight and the head upright, but without strain. During inhalation, the tongue has to be rolled as described below. 
Roll the tongue so that both sides curl upwards and inwards, with the edges almost meeting each other. Needless to say, the teeth should be separated. The end of the tongue should protrude outside the mouth, but without strain. The rolled tongue forms a tube through which one inhales. 
Close the eyes and relax the whole body, roll the tongue. Slowly inhale through the tube-like tongue. Breathe in deeply, but without strain. Then hold the breath. Withdraw the tongue and close the mouth. Do Jalandhara Bandha. 
After a few seconds, release Jalandhara Bandha. Exhale slowly through the nose. Be aware of the breath.

6. Sheetakari Pranayama (Hissing Breath) 
The sound ‘shee’ or ‘sheet’ is made during inhalation in this practice. The Sanskrit word kari means ‘that which produces’. Therefore sheetakari can be translated as ‘the pranayama that produces the sound shee’. In English the practice is called as ‘the Hissing Breath’. 
This practice is mentioned in the Hatha Yoga Pradipika, which states ‘Make the sound ’shee’ while breathing through the mouth. By doing this practice one will become like kamadeva (Cupid, the god of love)’. 

Shape of the mouth: Press the lower and upper teeth together. Separate the lips as much as is comfortable. Fold the tongue backwards into Khechari Mudra, so that the lower surface gently presses the upper palate. 

Technique: Sit in a comfortable posture. Close the eyes. Shape the mouth as described above. Breathe in slowly and deeply. At the end of inhalation close the mouth, keeping the tongue in Khechari Mudra. Hold the breath and do Jalandhara Bandha for a few seconds. Then release the bandha, and raise the head. Slowly breathe out through the nose.

7. Bhramari 
In Sanskrit, Bhramari means ‘bee’, and the sound produced during exhalation in this practice sounds like the humming of a bee. 

Technique: Sit in any steady and comfortable posture with back straight, eyes closed and hands on knees. Close both the ears with the thumbs, place both the index fingers on eyebrows and place the middle, ring and little fingers on both the eyes very gently. Inhale through both nostrils as much as you can, hold the breath for as long as is comfortable and then exhale through the nostrils very slowly, producing an ‘OM’ sound with the mouth closed. This sound will create a vibration inside the head and after a few days, it will descend to all the parts of the body. Repeat 10 – 15 times at a stretch. 

Benefits: This practice controls body heat and is beneficial for eye, ear, nose and throat diseases. Gaining success in Bhramari Kumbhaka will help the yoga student gain success in Samadhi.
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Sunday, May 24, 2020

Breathing in Humans And Types of Breathing

May 24, 2020
Breathing in Humans And Types of Breathing
breathing, types of breathing , There are basically three types of breathing:1) Thoracic breathing (mid chest), 2) Clavicular breathing (upper chest/throat, collarbone area), 3) Diaphragmatic breathing (belly, abdomen)
Emotions have a lot to do with breathing. When a person is relaxed and happy, diaphragmatic breathing is a natural result. When people are angry, fearful, or otherwise ‘tight,’ they mostly use thoracic or clavicular breathing. Some people don’t even realise that they freeze between breaths, stopping the breathing process altogether. This can happen when these emotions are conscious or unconscious. It has been suggested by some scientists, that perhaps people use thoracic or clavicular breathing in order to block angry, aggressive, anxious or fearful emotions from their conscious minds. These powerful emotions have strong associations with the lower parts of the body, including associations with the lower chakras, so it only stands to reason that the breath is shallower in order to escape these emotions, or at least tone them down.

Just as emotions can trigger certain breathing patterns, which can be learned and habitualized, breathing can also recreate or reinforce an emotional atmosphere. It becomes a potential tool for interrupting, inspiring, or controlling emotional response patterns. The breath plays a crucial role in whether one’s disposition is calm or anxious.

Chest breathing is also a result of self-consciousness about image in this society, since abdominal breathing is not seen as a very attractive thing in adults. The female hour glass figure is preserved by using chest breathing rather than diaphragmatic breathing. 

Chest breathing is a part of fight or flight reaction and it causes the human organism to think that it is always in a stressful or dangerous situation. Chest breathing gives the mind anxiety, unsteadiness and tension. 

All meditation techniques, or relaxation techniques are ineffective unless chest breathing is replaced by diaphragmatic breathing. The habit of breathing into the diaphragm must be consciously practiced with diligence before it becomes a person’s natural and unconscious way of breathing. 

The diaphragm is the muscle that causes the lungs to move and is located underneath the lungs, above the stomach. When the diaphragm moves downward, the lungs inhale. When the diaphragm moves upward, the lungs exhale. Diaphragmatic breathing is evident when the lower belly extends on an inhale rather than the chest.

There are basically three types of breathing:

1) Thoracic breathing (mid chest) 
2) Clavicular breathing (upper chest/throat, collarbone area) 
3) Diaphragmatic breathing (belly, abdomen)

1. Diaphragmatic Breathing

Diaphragmatic breathing is the most efficient breathing there is. This is because most of the blood is circulating in the lower parts of the lungs, and oxygen infusion is mostly happening there. The diaphragmatic breathing pulls the oxygen lower into the lungs, thus increasing the efficiency of oxygen infusion into the blood stream because the oxygen is exposed to more of the blood. Interestingly, children and infants do this naturally. It is only later that adult humans stop using this most efficient way of breathing. 

2. Thoracic Breathing

Thoracic breathing (chest breathing), fills only the middle and upper portion of the lungs, not the lower portion where most of the blood is. 

3. Clavicular Breathing

Clavicular breathing is centred around the collarbones, and only comes into play when the body needs great amounts of oxygen, for instance, while exercising.

These three types of breathing can be coordinated into an exercise in which a deep breath is taken. This is a complete yogic breath incorporating all of the lung capacity, not just portions of it. First the lower part of the lungs are filled, diaphragmatic (belly), the middle portion is filled, thoracic (mid-chest), then the uppermost part, clavicular (upper tips of the lungs near collarbone) is filled. An example would be a yawn or a sigh. Everyone has experienced how relaxing it is to let out a big sigh or yawn.

* This article is taken from Vikasa 200 Hour Teacher Training November 2016 Manual 1.
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Sunday, May 10, 2020

Importance and Benefits of Soil Treatment in Nature Therapy (Clay Treatment)

May 10, 2020
Importance and Benefits of Soil Treatment in Nature Therapy (Clay Treatment)
Soil is also important in nature therapy. Soil treatment is as beneficial as hydrology. Soil is usually used as a coating, bandage or poultice. Wet mud is applied mainly on the abdomen or the part of the body where the symptoms of the disease are found.  As needed, cover the whole body or cover the body with soil with the head out.
Importance and Benefits of Soil Treatment in Nature Therapy (Clay Treatment), Benefits of Soil Treatment, Benefits of Clay Treatment, how to use soil for treatment, uses of clay for human body, uses of soil for human body, nature therapy, naturopathy natural remedies, benefits of clay strip, how to use clay strip, clay strip, soil strip
Pic-Experiment with clay all over the body

The clay strip has the following benefits

(1) Coldness: The soil coating or strip gives more 'Coldness' than the water bar. When there is a fever, it can be reduced by a clay strip. The soil strip has to be replaced every now and then until the body temperature drops to the desired level.

(2) Toxin Absorber: Soil has a wonderful and unique property of absorbing toxins in the body. Applying a bandage of soil on the abscess or pus wound, the soil absorbs all the pus in a short time and the wound is cleansed.

(3) Anti-inflammatory: Applying mud on the area of ​​the body where there is inflammation reduces the swelling. Try this remedy on swollen feet, tonsils or eyes.

(4) Stress reliever: If the muscles or nerves are very stimulated, if you put a bandage of clay on that part of the body, this stimulation is relieved and the stress on them is reduced.

(5) Painkillers: Relives pain if applied to the aching part of the body.

Which soil to take?

Clean, chemically neutral colored soil can be used for this experiment. If it is clay, add a little sand.  Sift the soil. That is, there will be no rubbish or stones. Then dry it in the sun. When coating, add enough water to soften the soil like butter. Then apply it on the part of the body where you want to apply the coating, the clay coating should be about an inch thick. The coating can also be spread on a wet cloth like a thin muslin. It is necessary to use a cloth when applying clay on the eye or head.
clay strip-Clay treatment-soil treatment
Pic-Clay Strip

If the clay coating or strip is left open, it mainly has a coating effect, but if the soil is spread, a thick cotton or warm cloth is tied over it to produce a warming effect, which means that if the purpose is to reduce body heat. The soil should not be covered with a cloth, but if the purpose is to generate heat, the soil should be covered with a cloth. Normally after half to one hour should remove the soil. It is okay to reapply after a while as needed.
Clay Bandage-Clay treatment-soil treatment
Pic-Abdominal clay bandage

If the soil is used for coldness, wipe the area with a damp cloth and then rub the area by hand - dry friction - to create a normal temperature. If the soil is covered with a cloth for heat, wipe the body with a cold, wet cloth after removing the soil.

In case of fever, constipation, diarrhea, stomach or intestinal ulcer, uterine bleeding, hernia (hernia), anal fissure (incision), appendicitis pain, abdominal pain, menstrual irregularities, etc. the soil experiment is beneficial. Experimenting with soil on blisters, wounds, pain or swelling is unimaginably beneficial.
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Saturday, April 18, 2020

Surya Namaskar Or Sun Salutation | Steps And Benefits of Surya Namaskar

April 18, 2020
Surya Namaskar Or Sun Salutation | Steps And Benefits of Surya Namaskar
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That most familiar of asana sequences, Surya Namaskar or Sun Salutation is as rich in symbolic and mythic overtones as it is in physical benefits. It is a sequence of 12 powerful yoga poses. It is best done in early morning at sunrise on an empty stomach.

The whole body gets health, strength and energy through Surya Namaskar. This brings activity in all the organs of the body and regulates the process of hormones) of all the internal glands of the body. If possible, do it at sunrise. You can do Surya Namaskar from 1 to 21 times as often as possible.

12 Steps of Surya Namaskar or Sun Salutation

Step 1-Pranamasana (Prayer Pose): Stand facing the sun and place your hands in front of the chest in a salutation position. 
Step 2-Hasta Uttanasana (Raised Arms Pose): Breathing inwards, open the hands from the front and move them backwards. The sight should be towards the sky. Tilt the waist as well as back. 
Step 3-Hasta Padasana (Standing Forward Bend Pose): After exhaling, rest your hands on the ground near the feet, bending the back from the front. If possible, also touch the palms from the ground and try to put the head on the knees.
Pranamasana (Prayer Pose), Hasta Uttanasana (Raised Arms Pose), Hasta Padasana (Standing Forward Bend Pose)
Step 4-Ashwa Sanchalanasana (Lunge Pose): Now bending down, keep the palms of the hands on both sides of the chest. With the left leg raised, move back to the position of Bhujangasana, the right leg should be in between the two hands. The knee should remain in front of the chest and the heel of the foot rests on the ground. Let the vision be towards the sky, keep breathing in.
Ashwa Sanchalanasana (Lunge Pose)

Step 5-Adho Mukha Svanasana (Downward Facing Dog Pose): Withdraw the breath and also move the right leg backward. Neck and head stay between both hands. Look at the navel by raising the hip and waist and tilting the head.
Adho Mukha Svanasana (Downward Facing Dog Pose)
Step 6-Ashtanga Namaskara (Eight Limbed Pose): Keeping the hands and toes stable, touch the chest and knees on the ground, thus, two hands, two legs, two knees, chest and head stick on the ground of these eight limbs, this is prostration. Breathing is normal.
Ashtanga Namaskara (Eight Limbed Pose)
Step 7-Bhujangasana (Cobra Pose): After inhaling, keep the chest high and keep an eye towards the sky, the waist rests on the ground, arms and legs should be straight.
Bhujangasana (Cobra Pose)
Step 8-Adho Mukha Svanasana (Downward Facing Dog Pose): Like previously written step number 5. 
Step 9-Ashwa Sanchalanasana (High Lunge Pose): Like the step number 4. Change foot position. In this, keep the left leg between the two hands. 
Step 10-Hasta Padasana (Standing Forward Bend Pose): Like step number 3. 
Step 11-Hasta Uttanasana (Raised Arms Pose): Like step number 2. 
Step 12-Pranamasana (Prayer Pose): Like step number 1.

Benefits of Surya Namaskar or Sun Salutation

1. Surya Namaskar is a complete exercise. By this, all the parts of the body becomes strong and healthy. 
2. Heals the stomach, bowel, stomach, pancreas, heart and lungs. 
3. By making the spinal cord and waist flexible, it removes the deformity there. 
4. The whole body conducts blood cruises smoothly, so eliminating the impurity of the blood also eliminates skin diseases.
5. The muscles of all the limbs, arms, legs, arms, thighs, shoulders, etc. are strong and beautiful. 
6. Increases the Mental peace and strength. 
7. It is also particularly useful for diabetes. 
8. Surya Namaskar provides complete healing to the entire body.

Surya Namaskar or Sun Salutation Precautions

Despite its many benefits, you must avoid from performing the Surya Namaskar if you are suffering from the following:
1. If you are suffering from back problems, you must practice Surya Namaskar under your yoga instructor's guidance.
2. Heart Patients can perform this yoga after consulting with doctor only.
2. People having high blood pressure can avoid this sequence.
3. Arthritis leads to knee stiffness and thus hinders mobility. Since Surya Namaskar involves knee movements, you must perform it with caution if you are an arthritis patient.
4. If you have a severe wrist injury, you can avoid this sequence.
5. Pregnant women should not practice Sun Salutation as it puts pressure on the back and abdominal regions, thereby harming both the mother and the fetus.
6. During Periods women must avoid performing Surya Namaskar.

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Ayurveda’s Immunity Boosting Measures for Self Care during COVID-19 Crisis

April 18, 2020
Ayurveda’s Immunity Boosting Measures for Self Care during COVID-19 Crisis
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This Measures are Published by Indian Ministry of AYUSH in order to fight against COVID-19.

In the wake of the Covid 19 outbreak, entire mankind across the globe is suffering. Enhancing the body’s natural defence system (immunity) plays an important role in maintaining optimum health.

We all know that prevention is better than cure. While there is no medicine for COVID-19 as of now, it will be good to take preventive measures which boost our immunity in these times.

Ayurveda, being the science of life, propagates the gifts of nature in maintaining healthy and happy living. Ayurveda’s extensive knowledge base on preventive
care, derives from the concepts of “Dinacharya” - daily regimes and “Ritucharya” - seasonal regimes to maintain healthy life. It is a plant-based science. The simplicity of awareness about oneself and the harmony each individual can achieve by uplifting and maintaining his or her immunity is emphasized across Ayurveda’s classical scriptures.

Ministry of AYUSH recommends the following self-care guidelines for preventive health measures and boosting immunity with special reference to respiratory health. These are supported by Ayurvedic literature and scientific publications.

Recommended Measures

I - General Measures
1. Drink warm water throughout the day.
2. Daily practice of Yogasana, Pranayama and meditation for at least 30 minutes as advised by Ministry of AYUSH (#YOGAatHome #StayHome #StaySafe)
3. Spices like Haldi (Turmeric), Jeera (Cumin), Dhaniya (Coriander) and Lahsun (Garlic) are recommended in cooking.

II - Ayurvedic Immunity Promoting Measures
1. Take Chyavanprash 10gm (1tsf) in the morning. Diabetics should take sugar
free Chyavanprash.
2. Drink herbal tea / decoction (Kadha) made from Tulsi (Basil), Dalchini (Cinnamon), Kalimirch (Black pepper), Shunthi (Dry Ginger) and Munakka (Raisin) - once or twice a day. Add jaggery (natural sugar) and / or fresh lemon juice to your taste, if needed.
3. Golden Milk- Half tea spoon Haldi (turmeric) powder in 150 ml hot milk once or twice a day.

III - Simple Ayurvedic Procedures
1. Nasal application - Apply sesame oil / coconut oil or Ghee in both the nostrils (Pratimarsh Nasya) in morning and evening.
2. Oil pulling therapy- Take 1 table spoon sesame or coconut oil in mouth. Do not drink, Swish in the mouth for 2 to 3 minutes and spit it off followed by warm water rinse. This can be done once or twice a day.

IV - During dry cough / sore throat
1. Steam inhalation with fresh Pudina (Mint) leaves or Ajwain (Caraway seeds) can be practiced once in a day.
2. Lavang (Clove) powder mixed with natural sugar / honey can be taken 2-3 times a day in case of cough or throat irritation.
3. These measures generally treat normal dry cough and sore throat. However, it is best to consult doctors if these symptoms persist.

1 The above measures can be followed to the extent possible as per an
individual’s convenience.

2 These measures are recommended by following eminent Vaidyas from
across the Country as they may possibly boost an individual’s immunity
against infections.

1. Padma Shri Vaidya P R Krishnakumar, Coimbatore
2. Padma Bhushan Vaidya Devendra Triguna, Delhi
3. Vaidya P M Varier, Kottakkal
4. Vaidya Jayant Devpujari, Nagpur
5. Vaidya Vinay Velankar, Thane
6. Vaidya B S Prasad, Belgaum
7. Padma Shri Vaidya Gurdeep Singh, Jamnagar
8. Acharya Balkrishna ji, Haridwar
9. Vaidya M S Baghel, Jaipur
10.Vaidya R B Dwivedi, Hardoi UP
11.Vaidya K N Dwivedi, Varanasi
12.Vaidya Rakesh Sharma, Chandigarh
13.Vaidya Abichal Chattopadhyay, Kolkata
14.Vaidya Tanuja Nesari, Delhi
15.Vaidya Sanjeev Sharma, Jaipur
16.Vaidya Anup Thakar, Jamnagar

Disclaimer: The above advisory does not claim to be treatment for COVID-19.

Read the official release by clicking on below link-

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