Video for Yoga Beginners

Here are yoga movements are very useful to beginners, who want to start doing yoga but don't have any experience of yoga or any other exercise.
There are several joints in our body, which needs lubrication and movements. The food we consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life. To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga.

Benefits

	As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can easily concentrate on the movement / particular muscle (effort).
	Aged and persons having diseases also can do these movements without much strain.

Yoga to Control Diabetes

“How to Control Diabetes through Yoga?” is a question that many ask.

Diabetes is a disorder that is normally caused by the incapability of the body to control the quantity of sugar in the blood. An individual who suffer from diabetes is not capable to use blood glucose due to inadequate amounts of insulin produced by the pancreas in the body. In simple terms, it can be defined as a problem of the metabolism that can damage the nerves, kidneys, and eyes. It can even cause gangrene, stroke, and heart disease.

Sun salutation is a very good exercise for people suffering from diabetes because it increases the blood supply to various parts of body and thus improves insulin administration in the body. All the benefits of Exercise are achieved if four rounds are practiced.

Asanas that are beneficial in treatment of diabetes:

(1)  PASCHIMOTTANASANA (Posterior –stretching pose)

• Person should sit on the floor with buttocks supported on a folded blanket.
• Stretch the legs out in front, keeping them close to each other.
• Bend the trunk and head forward from the waist without bending the knees and clasp the big toes with the fingers of the hand.
• While holding the toes and without bending the knees, the person should rest his forehead on his knees.
• This final pose is hold for four seconds.
• Then the person should return to the starting position slowly and slowly.
• Care must be taken that, the pregnant women and the people who suffer from low back pain and slipped disc should not perform this exercise.

(2)  JALANETI

• Person should take a clean Jalaneti pot.
• Pot is filled with warm slightly salted water.
• The person should stand erect and the head is tilted slightly to the right.
• Then the spout of the pot is inserted into the left nostril and the water is flowed into it.
• Person should inhale and exhale through the mouth, hence allowing the water to flow out through the right nostril.
• This procedure is reversed by tilting the head to the left and allowing the water to flow from the right to the left nostril.
• Jalaneti is not as hard or uncomfortable as one may think at first. It is a very simple and effective method of health maintenance. Once, and individual learns the way to perform it, he can incorporate this exercise into his daily routine of body cleaning of the teeth. Mostly, patients should perform, Jalaneti only in the morning.

(3)  KAPALBHAT

• Person should sit in a comfortable position with spine erect. Person can sit either cross-legged or in vajrasana or in any position that he/she feel comfortable.
• Breathe normally for above minute. Once composed, person can begin with the exercise.
• First of all, exercise the diaphragm by exhaling the air out from the lungs, suddenly and quickly through both nostrils, producing a “puffing” sound. Person should not focus on inhalation. It will be automatic and passive.
• The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing in wards the abdominal muscles.
• The breath should be expelled fully. Inhaling is automatic the abdominal muscles will relax automatically.
• This exercise should be done in three rounds, each consisting of 11 strokes (for the beginner).
• Each round should take about a minute. A little rest can be taken in between the rounds according to persons convenience.
• Throughout the exercise the chest should be kept still without expansion or contraction. Only be diaphragm is used for breathing and not the upper chest.
• It has been observed that the heat generated during this exercise has powerful effects on the respiratory system because it purifies the nasal passage and the lungs. In case of asthmatic patients, it removes spasm in bronchial tubes. Over a month the number of strokes per minutes can be gradually increased from 11 to about 30.

Regular practice of this exercise (once or twice a day) will truly show amazing results. It is really one of the only methods to clear the mind of toxins and negative emotions. This technique also increases in the lungs manifold. There is large-scale elimination of carbon dioxide and a huge absorption of oxygen. Hence, we can say, “Kapalbhatti” brings sparks, into one’s life.

(4)  ANULOMA-VILOMA

          Steps to be followed while practicing this technique

• Person should sit in a comfortable meditative pose keeping the head, neck and spine erect. Then he should tuck his index and middle finger into the nostrils, in order to close the nostrils. Person should place his thumb on his right nostril, while ring finger and little finger, should be placed on the left nostril. Then he should start inhaling through, the left nostril, by closing the right one to four.
• Person should hold his breath and should count up to sixteen.
• Then person should exhale through his right nostril, to the count of eight, while he closes his left nostril with the little fingers.
• To the count of four person should inhale through the right nostril, by keeping the left one closed.
• To the count of sixteen, patient should hold his breath by closing both nostrils.
• Then the person should exhale through the left nostril, to the count of eight while keeping the right nostril closed.

Care must be taken that the inhaling and exhaling should be done very slowly without making any sound. This exercise should be repeated 10 times.

(5)  VAJRASANA

• Bend the knees and holding them together sit down.
• Place the buttocks over both the soles.
• Keep the fingers closed.
• Hold the spinal cord and the neck straight.
• Place the palms over the knees.
• Relax and close the eyes.
• Remain conscious towards the physical balance and breathing.
• Do not allow the body to move forward or backward.
• Hold the big toes over each other provided the body is flexible enough.
• Practice this according to one’s time and comfort particularly just after the meal.
• During this period breathe from abdomen.

Vajrasana can be performed even after meals.

Meditation

Practice of meditation is especially useful in management of stress. Initially meditation may be difficult, and one can practice Omkar chanting, concentration on breathing. Especially for diabetes, concentration on pancreas during the meditation practice has shown positive effects on sugar levels. One can even usually visualize the proper functioning of pancreas, proper, insulin administration, proper insulin administration in the body can help in treatment of diabetes.

Cleansing Processes

Master cleansing or Shankha Prakshalana is recommended for diabetes, complete Shankha Prakshalana takes one day and is recommended once in 6 months, but smaller version of it can be done 3 months a week. This process cleanses the Gastro Intestinal tract completely. This process is done by drinking 2 glasses of warm, salty water and lemon juice is added to it. Then performing 6 different exercises speed up the peristaltic movements one needs to evacuate bowels. In 2 hours about 7 to 8 bowels are completed till the clear water is evacuated.

Caution: Check with your general physician if you can perform any or all of the above mentioned techniques.

Yoga With Meditation

The first act of life – breathing.
The last act of life – breathing.
Says Sri Sri Ravi Shankar, the founder of the Art of Living Foundation.

Everything else lies somewhere in the middle but seems to assume utmost importance in our life. And this key element called breath, driving our very life journey, how often do we stop to observe the process of breathing in and out during the day? We don't feel the need to because it is so natural. But do you know a little attention on the way we breathe can open up numerous secrets to good health? Increased immunity, a calm and relaxed mind, and a happy state of being, for starters?

Meditation is the best way by which we can become aware of our breath. It is the practice by which there is constant observation of the mind and the breath. Through the practice of Meditation, you will achieve a greater sense of purpose and strength of will. It also helps you achieve a clearer mind, improve your concentration, and discover the wisdom and tranquility within you.

Modern life style has high exposure to anger, hate, fear and other negative emotions. These human emotions have a high tendency to duplicate and spread. For example, when a person gets cheated, he starts to suspect everything around him. This also has an impact on people around him. These emotions form strong impressions and opinions on an individual and social level. The result of which is an insecure individual and an unstable society.

Meditation helps an individual overcome these emotions to facilitate a calm peaceful mind and a healthy and stress free body.Upon daily practice an individual will blossom into an unshakable personality. With increase in the number of people who are calm, peaceful and healthy will facilitate a social transformation, enabling a society that is trusting, happy and content.

Yoga for Seniors

Yoga is to be aware and all these practices are directed towards that. Yoga asanas help  become more aware of your body, Sudarshan Kriya of Art of Living and meditation help you become aware of your thoughts and your breath. All these help to witness ones emotions,  capabilities and experiences.

Yoga enables one to stay focused and centered and to contribute to every situation without getting emotionally involved in it.

Most of us think if seniors above 65 can do yoga. And yes they can. The basic premise in yoga is union - union of the various aspects of our existence like body, breath, mind etc. In fact the word yoga comes from a Sanskrit root 'Yuj', which means 'to unite'. Hence, it is possible for people of all ages and from all walks of life to utilize the techniques of yoga for creating a harmonious and joyful existence..

•   Substitute warm-ups with brisk walking and joint movements.
•   Standing Yoga Poses Triangle Pose (konasana series) and Standing Spinal Twist (Kati chakrasanas)
•   Sitting Yoga Poses Butterfly Pose, Cradling (if possible), body rotation, Cat stretch and Child pose (Shishu Asana).
•   Yoga Poses lying on the back or stomach Focus on repetitions rather than holding any posture such as the Cobra Pose (Bhujangasana), the Locust Pose (Shalabhasana) or the Knee to Chin Press    (Pawanmuktasana).
•    Yoga nidra is by far the most essential part of any yoga practice, and as age progresses, it becomes even more essential to help assimilate the effect of the asana practice into our system.

The same yoga asanas performed by a younger individual could be more challenging in terms of effort put into the posture, the duration of holding the posture and amount of flexibility required. Some cardio vascular movements and abdominals would be more appropriate for a person with higher level of endurance and body fitness.

Do not push yourself too hard in a pose. Yoga can only be effective if you practice it properly. The harder you try, the more you expose yourself to injury. Do not put more stress to your already stressed out body. Remember that Yoga aims to quiet the mind as you exercise the body. If you feel pain, stop what you are doing.

Yoga Class

As we all know that yoga brings about the all round fitness in us along with tuning our body in proper shape, relieving us from stress and making us experience the inner peace.

The yoga classes are conducted all over the world as doing yoga in groups increases our commitment towards doing the practice. Here is the video of an yoga class in Africa.

Also learn some Yoga for Lower Back Pain

Benefits of Sun Salutation

Regular practice of Sun Salutation benefits your body with:

• Increased blood oxygenation by copious lung ventilation and this is great news for your heart.
• Stretches and tones your muscles keeping them supple and flexible.
• Clears your elimination channels helping your body rid itself of toxins. This is especially good in the morning after many hours of lack of movement during sleep (the lymphatic system eliminates toxins through movement).
• Stimulates and tones your Endocrine system (especially the Thyroid, the master gland that controls all the other glands).
• Tones up the internal abdominal organs by alternate stretching, compression cycles that results in better digestion and bowel movement.
• Increases spine and waist flexibility.

The mental benefits of Sun Salutation are similar with meditation. You can look at Sun Salutation as meditation in movement. 

Sun Salutation helps to: 

• Increase your mental focus and concentration.
• Reduce depression, anxiety and stress by reducing key markers like Cortisol.
• Increase the quantity of “good mood” neurotransmitters like Serotonin.
• Increase mind to body coordination which is very good especially for older persons.

Ten minutes of Suryanamaskars daily will help you look at the unwinding life from a different perspective.

What is Yoga all about..

Yoga is not just about standing on our head or bending in all sorts of contorted positions. It is the uniting of body, mind, and spirit, encouraging a full experience of the intricate relationship between them and how to bring this relationship into balance. Ultimately, yoga is about self-realization, true freedom, where the individual self merges into the universal self.
The effect of yoga develops over a period of time, subtly changing the way we move, think, feel and behave. It helps us recognize our resistances and go beyond them. Without pushing or straining, we breathe and move through a posture, simultaneously watching the mind going beyond its own limitations.
Bringing awareness to our movement allows us to inhabit our body and the postures with greater consciousness and ease. However, without understanding the vast power of the breath, yoga as it is often taught, becomes just an exercise, even if it is a wonderful one.
When we breathe into the posture the body opens, lets go and relaxes. The key to yoga movement is bending the spine backward and forward, as that is where we hold the most tension that causes us stress and a variety of physical problems. But without the breath, which is the core of yoga, then it can become very mechanical.

The breath is the entry point to the body, so watching the flow of the breath brings our attention inward, enabling external distractions to drop away. It focuses our attention and deepens awareness as we do each yoga posture, creating a meditation in action. All we have to do is follow each breath as it enters and leaves, bringing the breath, mind and body together.

All ailments, diseases are manifestations of imbalances in the body. Ailments are the body's way of calling attention for 'more care'. Yoga and yoga postures provide simple and practical solutions to all your daily problems.
Physically, the yoga postures improve the flexibility of the muscles and the joints. They also massage the organs, thus improving their functionality. Yoga heals various chronic illnesses in a natural and simple way and also improves the body’s immunity.