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Yoga to overcome headache

Eka pada Sirsasana

Eka pada Sirsasana


  • Sit on the floor with the legs stretched in front
  • Bend the knee, lift the left foot and bring it near the trunk by holding the left ankle with both hands
  • Exhale , pull the left thigh up and back. Bend the trunk a little forward and place the left leg on the back of the neck.  The outer side of the lower left leg, just above the ankle will touch the back of the neck.
  • Raise the neck and head, keep the back straight , leg go of the left left ankle and fold the palms in front of the chest. The back of the left thigh will then touch the back of left shoulder.
  • If the head is not held up properly , the leg will slip off the neck . The right leg should be held straight on the floor. The back portion of entire leg should touch the floor with toes pointing forward.
  • Remain in this position from 15 to 60 seconds with deep breathing.
  • Unfold the palms , hold the left ankle with both hands , lower the left leg to the ground and straighten it.
  • Repeat the pose on the right side , placing the right leg behind the neck. The left leg should be held straight on the floor. Keep the pose on both sides for the same length of time.
"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to combat Vertigo - Malasana


Malasana

Malasana

  • Squat on the haunches with the feet together. The soles and heels should rest completely on the floor . Raise the seat from the floor and balance.
  • Widen the thighs and knees and move the trunk forward until the armpits extend beyond the knees.
  • Bend forward and catch the back part of the ankles 
  • After gripping the ankles , exhale and move the head down to the toes and rest the forehead on them.
  • Maintain the pose for about a minute breathing normally.
  • Inhale , raise the head , release the ankle grip and relax on the floor.
  • Now exhale , bend forward and rest the head on the floor. Stay in this position also for 30 to 60 seconds with normal breathing.
  • Inhale,raise the head from the floor and return to position.
  • Release the hands and rest on the floor
Other important asanas for vertigo 
  • Salamba Sirsasana
  • Halasana
  • Paschimottanasana
  • Sanmukhi Mudra
  • Nadi Sodhana Pranayama
  • Savasana
One should go to a teacher or yoga therapist and under his guidance should do these practices.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to tackle anxiety

Trianga Mukhaikapada Paschimottanasana

Mukhaikapada Paschimottanasana


  • Sit on the floor with the legs stretched straight in front
  • Bend the right leg at the knee and move the right foot back. Place the right foot at the side of the right hip joint , keep the toes pointing back and rest them on the floor. The Inner side of the right calf will touch the outer side of the right thigh.
  • Balance in this position , throwing the weight of the body on the bent knee. In the beginning , the body tilts to the side of the out-stretched leg , and the foot of the outstretched leg also tilts outwards. Learn to balance in this position , keeping the foot and toes stretched and pointing forward.
  • Now hold the left foot with both the palms , gripping the sides of sole and then extend the trunk forward and hook the wrists around the outstretched left foot. Take two deep breaths.
  • Join the knees , exhale and bend forward. Rest first the forehead and then the nose.next the chin and ultimately the chin on the left knee. To achieve this widen the elbows and push the trunk forward with an exhalation.
  • Do not rest the left elbow on the floor . In the beginning one looses the balance and topples over to the side of the extended leg . The trunk should therefore be slightly bent towards  the side of the bent leg and the weight of the body should be taken by the bent knee.
  • Stay in this position , for about a minute , breathing evenly
  • Inhale, raise the head and trunk, release the hands , straighten the right leg and come to position.
  • Repeat the pose on other side, keeping the right leg stretched out on ground , bending the left knee and placing the left foot by left hip joint. Stay for the same length of time on both the sides.
"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to tackle depression

Janu Sirsasana
Janu Sirsasana


  • Sit on the floor with legs stretched straight in front.
  • Bend the left knee and place the left heel against the inner side of the left thigh near the perineum. Try and push the left knee behind as far as possible.
  • Bend forward and stretch the arms towards the right foot and hold it. First catch the toes of the right foot and gradually catch the sole and finally catch the wrist of one hand with the other , beyond the outstretched foot.
  • Keep the right leg stretched throughout by tightening the knee.
  • Exhale ,  move the trunk forward by bending the elbows and rest the chin beyond the right knee
  • Stay in this position with deep breathing for about a minute.
  • Inhale , raise the head and trunk, straighten the arm and gaze up for a few seconds, extending the spine and trying to make it concave.
  • Release the grip of the hand on the right foot , straighten the left leg.
  • Repeat the same order on the other side.

Benefits

  • The strong stretch helps in stimulating and activating the mind.
  • The stretch of spine and the chest opens up the inner dormant confidence that combats depression
  • This asana also tones the liver and the spleen, thereby abiding digestion.
  • Persons suffering from enlargement of prostate gland will benefit by staying longer in this pose.
"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to combat stress

Prasarita Padottanasana

Prasarita Padottanasana



  • Stand in Tadasana
  • Inhale , place the hands on the waist and spread the legs apart.
  • Tighten the legs by drawing up the knee-caps . Exhale and place the palms on the floor in line with the shoulders between the feet.
  • Inhale and raise the head up keeping the back concave
  • Exhale bend the elbows and rest the crown of the head on the floor, balancing the weight of the body on the legs. Do not throw the body weight on the head. Both feet , palms and your head should be in a straight line.
  • Stay in the pose for half a minute ,breathing evenly and deeply.
  • Inhale , raise the head from the floor and straighten the arms at the elbows , keep the head well up by making the back concave
  • Exhale and stand as in position.
  • Return to Tadasana

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to beat Stress and relieve back pain

Side Leg Raising 
Side leg raising

Sthiti 


  • Lie down on the left side , with head resting on the folded left arm.
  • Support the back of the neck with left hand
  • Place the right hand on the right thigh or in front of your chest
  • Keep the whole body as straight as possible.
  • While inhaling slowly raise the right leg without bending the knee. Raise the leg as high as possible. Stretch out the toes.
  • While exhaling , slowly lower the right leg
  • This completes one round. Repeat this 5 times.
  • Repeat the same 5 times on right side also.
Note
  • While raising the leg you can maintain balance by pressing the palm on the ground.
  • Feel the strong stimulation of the lateral stretch at the lumbar region.
  • In one round of practice , one provides a good stretch to the lumbar region
  • To balance the body is a little difficult in this practice , try to get the balance by adjusting the position of the arm below the head.
  • For better effect , synchronize body movements with inhalation and exhalation.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Salabhasana


Salabhasana
Salabhasana

Sthiti : Prone posture

Practice

  • Make fists of your palms with the thumbs ticked in and place them under the thighs , with back of the hands towards the ground
  • While inhaling raise both the legs up as far as comfortable without bending the knees
  • Maintain this position for about one minute with normal breathing.
  • Come back to sthiti position while exhaling
  • Relax in Makarasana
Note
  • Pull up the knee caps and squeeze the buttocks to improve the posture.
Benefits
  • Helps to manage sciatica and low ache. Tones up the kidneys and hip muscles . Reduces fat on thighs and buttocks.
Limitations
  • Cardiac and diabetes patients may avoid this posture. Those with lower back pain should be cautious.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Dhanurasana


Dhanurasana
Dhanurasana

Sthiti : Prone posture

Practice

  • Bend the knees and hold the ankles by palms.
  • As you inhale , raise the head and the chest upwards . Pull the legs outwards and backwards so that the pine is arched back like a bow.
  • Stabilize (rest) on the abdomen
  • Do not bend the elbows.
  • Look up
  • Keep the toes together
  • Maintain this position for about half a minute with normal breathing.
  • Slowly come back to sthiti while exhaling
  • Relax in Makarasana
Note

Initially the knees will tend to stay apart, but with practice they can be brought very near, to touch each other.

Benefits

Patients suffering from diabetes and gastro-intestinal disorders are benefited. The asana stimulates and helps keep the body slim. Stimulates the back well and makes it flexible.

Limitations

People with general debility should be cautious while performing this asana. Practice after expert consultation.


"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to combat anxiety and Depression


Well all experience anxiety and depression at some point in our lives . It is normal reaction to stress fully demanding situations. It adversely affects our work and mental health when it occurs too often and lasts too long

Depression and anxiety take on the form of a disease when they affect you for months and disturb the quality of life when it becomes mandatory to seek medical help.

The number of people suffering from anxiety and depression is on the increase and has become a common problem of modern progressive affluent society.

Knee stretch

Knee Squat


Sthithi : Tadasana

Practice

  • While exhaling squat down on the feet, place the palms on the outer sides of  the feet
  • While inhaling return to Tadasana
  • Move up and down rapidly
  • Repeat about 40 to 50 times
In sitting position keep the knees together and ensure that the entire heels and palms are on the ground

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Computer Addicts


Sethubandhasana



This asana is found to be very effective in relieving pain in the back and the waist. Perform this asana in a well ventilated room before consuming food.
  1. Lie down on your back.
  2. Exhale as you bend the legs as shown in the picture and inhale as you lift the back and trunk upwards.
  3. Support the palm palms to the waist . Remain in this posture for 30 seconds inhaling and exhaling slowly
  4. Exhale as you come to position in Step 2. If the legs are extended it becomes Sethibandha Sarvangasana.

Pavana Mukthasana

Pavanamuktha means releasing the unwanted air. This asana is found to improve digestive power. It is also found to be quite effective in relieving low back pain and reducing obesity.


Perform the asana in a well ventilated room before consuming food.
  1. Supine Position
  2. Inhale as you lift both the legs to 30, 60 and 90 degree, pressing the palms to the ground.
  3. Exhale as you fold both legs. Interlock the fingers and hold the legs.
  4. The chin should be in between the knees. Breath slowly about 5 times. Is the back pain is severe , head need not be lifted.
  5. Now slowly exhale as you release the hands and inhale as you lift both the legs to 90 degrees.
  6. Exhale slowly as you release the legs to 60,30,10 degree and come to samasthithi.
These asanas have to be practiced only after undergoing training under a certified yoga practitioner

."This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Bhujangasana


Bhujangasana


Sthithi : Prone posture

Practice

  1. Bend the arms at the elbows and place the palms. Beside the lower chest at the level of the last rib , exerting least presssure on the palms.Keep the elbows close to each other and let them not spread out.
  2. Inhale and come up until the elbows are straight
  3. Arch the dorsal spine and neck backwards as far as you can.
  4. Maintain the final position with normal booking for half a minute with least pressure on the palms.
  5. While exhaling come back to stithi position
  6. Repeat this five times
  7. Relax is Makarasna
"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Full Butterfly


The technique of rotation of knees to relieve rheumatoid arthitis

Full Butterfly

Sthithi : Dandasana

Practice

  • Bend both the knees , draw the legs along the ground , to bring the soles of the feet to press each other and the heels touch the perineum.
  • Completely relax the inner thigh muscles

Stage I  - Clasping the feet with hands

  • Clasp the feet with the fingers
  • Now gently bounce the knees up and down
  • Try to touch the knees to the ground on the downward stroke with normal breathing
  • Practice 30 to 50 up and down movements
Stage II - Hands on the knees


  • Place the hands on the knees
  • Using the palms , gently push the knees down towards the ground, allowing them to spring up again
  • Normal breathing
  • Repeat 20 to 30 times
  • Straighten the legs and relax.
Note
  • Do not force the movements
  • Try to keep the back , neck and head straight
  • Also keep the trunk steady during the practice.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for health - Cakrasana

Cakrasana



Sthithi : Supine posture

Practice

  • Take the hands up and place the palms on either side of the head on the ground under the shoulders, with fingers pointing towards the back.
  • Bend the knees and fold the legs and place the heels on the outer side of the buttocks
  • With palms and the soles of the feet as four points of support, raise the trunk off the ground with an inhalation arching the entire body convex , upwards to look like a wheel.
  • Maintain the position for about half a minute with normal breathing
  • As you exhale come back slowly step by step to supine sthithi.
Note

Come down to control by placing the back of the head to the ground, followed by the neck and the back. Do not collapse the buttocks first.

Benefits

Brings flexibility to the spine , stimulates and activates all parts of the body. Strengthens the arms, shoulders and legs.

Limitations

Only those who are free from any disease can perform this asana.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Pascima Tanasana


Pascima Tanasana


Sthithi : Dandasana

Practice

  • Inhale , raise both the arms sideways at shoulder level parallel to the ground.
  • Turn the palms facing upwards
  • Continue to inhale and raise the arms further up vertically (biceps touching the ears) and stretch the trunk from the coccyx region . Now turn the palms forward
  • Exhale , bend the trunk forward from the lower back, stretching the arms (hands parallel to the ground)
  • Exhale completely. From hooks of the index fingers , catch hold of the big toes .Bend the back further forward from the lumbar sacral region so that the trunk is stretched along the thighs and the face rests on the knee. Bend the hands at the elbow and relax the abdomen muscles.
  • Maintain this position for about a minute with normal breathing.
  • Return to sthithi reversing the steps and the breathing
  • Relax in sthithi Dandasana

Note  Do not allows the knees to bend 

Benefits

This asana gives flexibility to the backbone, stimulates the spinal nerves and back muscles , enhances digestion, energises the whole body and helps in controlling constipation.

Limitations

People with heart ailments , back problems and spondylosis should avoid this posture.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Navasana

Navasana




  • Bring the hands by the side of the body
  • Inhale deeply and raise the legs , hands and trunk off the ground
  • Keep the legs at an angle about 30 to 35 degree from the floor and the top portion of the hand in line with the toes. Simultaneously , raise the hands at the shoulder level parallel to the ground. Lock towards the toes. Exhale slowly and lower the legs, head and trunk.
  • Repeat 10 times , relax is Savasana

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Naukasana




Naukasana


Sthithi : Prone

Practice

  • Inhale and simultaneously raise the trunk, head , the stretched-out arms and legs off the ground , keeping the legs and the arms straight
  • The body should be supported only on the abdomen, a position which makes the body look like a boat
  • Exhale and return to sthithi
  • This completes one round of asana. Continue ten such rounds for maximum benefit.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Dr.GuruRaja Karjagi - Indhe Santhosha Padi

Dr.GuruRaja Karjagi KBB 1121

"This is a published article in Kannada popular news paper "Prajavani" under section "Karunalu baa belake" by Dr.Gururaja Karjagi. This is published here with a intention of reaching these wisdom stories to everyone on the web. Enjoy reading".

Dr.GuruRaja Karjagi - Kelasa Amaravaguva Pari


Dr.GuruRaja Karjagi KBB-1120

"This is a published article in Kannada popular news paper "Prajavani" under section "Karunalu baa belake" by Dr.Gururaja Karjagi. This is published here with a intention of reaching these wisdom stories to everyone on the web. Enjoy reading".

Dr.GuruRaja Karjagi - Karunalu Baa Belake


Dr.GuruRaja Karjagi KBB-1118

"This is a published article in Kannada popular news paper "Prajavani" under section "Karunalu baa belake" by Dr.Gururaja Karjagi. This is published here with a intention of reaching these wisdom stories to everyone on the web. Enjoy reading".

Dr.GuruRaja Karjagi - Rajara Kartavya

Dr.GuruRaja Karjagi  - KBB 1117

"This is a published article in Kannada popular news paper "Prajavani" under section "Karunalu baa belake" by Dr.Gururaja Karjagi. This is published here with a intention of reaching these wisdom stories to everyone on the web. Enjoy reading".

Yoga for Health - Halasana


Dharana forms an important component of treating obesity with Yoga. It involves nothing but a complete awareness of the part of the body that is stretched during the practice. While you are in the final posture of the asana , you are expected to concentrate fully on the part that is being stretched. This phase of focusing the mind on the zone is what is called a Dharana.

Yoga is a way of life. It is not just about doing some asanas or vigorous exercises . It requires commitment and internal awareness to change your lifestyle. A balanced state of mind is to be practiced under all situations. Thus a balance between the rate of energy production and expenditure is restored naturally by resulting in the growth of the personality at both physical and mental levels.


Halasana


Sthiti : Supine Posture

Practice

  • Inhale , raise the legs together slowly (without bending the knees) till it forms about 45 degree to the ground.
  • Continue to Inhale and raise the legs further to 90 degree position and simultaneously bring the arms down placing them next to the buttocks.
  • Exhale , raise the buttocks and the trunk without lifting the head. Support the back by the palms . Rest the elbows on the ground firmly to give better support to the back.
  • Maintaining the legs parallel to the ground , straighten the trunk by pushing it up with the hands till the chin is well set in the suprasternal hollow. Inhale in this position.
  • Exhale, bring down the toes further to touch the ground , release both hands and rest the arms straight on the ground, parallel to each other, with palms facing the ground.
  • Maintain this position for one minute with normal breathing.
  • Inhale , come back slowly step by step to rest the trunk on the floor.
  • Now exhale and bring down the legs to the ground
  • Relax in Savasana
Note

Make sure that you have achieved perfect balance before you release the hands supporting the trunk.

Benefits 

It stretches and stimulates the back muscles , spinal joints and lumbar nerves . It also enhances blood flow to the neck , activating the thyroid  and keeps the spine flexible.

Limitations

People with spinal disorders , hypertension and cardiac problems are advised to avoid this asana.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for Health - Matsyasana


Pranayama Kosa

Varuna says to son Bhrugu, "My dear son, there is something more subtle than what you have discovered, please carry on with your research" . Bhrugu after extensive research comes back and says "Oh , father , it is the prana, the life energy , from which even the gross annamaya kosa comes out". Prana the life energy described here is not the material electromagnetic energy spectrum known to modern science.

The body may be there but without life or Prana it is gross useless. The prana is the basic fabric of this universe both inside and outside our body. A uniform harmonious flow of Prana to each and every cell of the annamaya kosa keeps them alive and healthy.

Prana has the capacity to move into different areas of the body (annamaya kosa) depending on demand. For example when you perform more brain work you need more prana in the head region , when you walk you need more prana in your lower limbs, etc. If the prana flow to any organ increases inadvertently and with out control , it can lead to malfunction of that organ at the annamaya kosa.

Matsyasana 


Sthithi : Supine Posture

Practice

  • Take the right leg and place it on the left thigh
  • Place the left leg on the right thigh as in Padmasana
  • Place the palms on either side of the head with fingers pointing towards the shoulders.
  • Inhale , take weight on the palms and lift the head and the back off the ground.
  • Bring the centre of the crown of the head to the ground by bending the dorsal and cervical spine backwards
  • Exhale and remove the hands after the weight is well balanced on the head and catch hold of the big toes hooking the index fingers around them.
  • Press the elbows on the ground to bear the weight of the upper half of the body.
  • Maintain this position for one minute with normal breathing.
  • As you exhale come back slowly step by step to supine sthithi
  • Relax in Savasana
Benefits

Complementary to Sarvangasana; helps those with diabetes , asthma and other respiratory problems

Limitations

Those who recently undergone any abdominal or thoracic surgery and cervical spondylosis should avoid this posture for three months.


"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga for aches and pains

 


Every mile you walk puts stress on each foot. When you pound your feet on hard surfaces while playing a sport or wear shoes that irritate sensitive tissues in your feet, you may develop pain in your heels. A sore heel would get better on its own without surgery if you give it enough rest. However many people tend to ignore the early signs. The problem will only get worse and may even become a chronic condition , leading to more problems. So if you feel that your heel is hurting , see your doctor right away.

Conditions that cause heel pain generally come under two category. For some the pain is felt beneath the heel, while it  is behind the heel for others. Treatment for this includes complete rest to your heels, certain stretching exercises , pain-killers and wearing the right foot wear. Yoga is found to be highly beneficial in such cases.
 
Virabhadrasana

Technique
  • Stand in Tadasana as in Step 1 illustrated in the above picture
  • Raise both the arms above the head , stretch them upwards and join the palms.
  • Inhale deeply and spread the legs apart sideways by 4 to 4.5 feet
  • Exhale, turn to right , simultaneously turn the right foot 90 degree to the right and the left foot slightly to the right. Flex the right knee till the right thigh is parallel to the floor and the right shin perpendicular to the floor, forming a right angle between the right thigh and right calf.
  • The face , chest and right knee should face the same way as the right foot, as shown in the picture. Bend the head up, stretch the spine from the coccyx and look at the joined palms
  • Hold the pose from 20 seconds to half a minute with normal breathing
  • Repeat on the left side , reversing the processes.
  • Exhale and come back to Tadasana.
Effects

In this pose , the chest is fully expanded and this helps in deep breathing. It relieves stiffness in the shoulder and back , tones up the ankles and knees, and cures stiffness in the  neck. It also reduces fat around hips.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."
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