PCOS? Don’t worry Try these 7 Yoga poses and get relief from PCOS

PCOS? Don’t worry Try these 7 Yoga poses and get relief from PCOS

PCOS? Don’t worry Try these Yoga poses and get relief from PCOS

“I was diagnosed with PCOS few months ago. My face was full of pimples and my periods were irregular and painful. However yoga helped me. I started feeling better within few months after I started taking yoga seriously. I am now 35 and mother of two naughty boys.” Samiksha adds.

Samiksha is one of the many women in the world with PCOS (Polycystic Ovarian Syndrome) which is not as scary as the name suggests. This condition is also known as PCOD (Polycystic Ovarian Disorder). PCOS has become a common phenomenon among young women especially during their reproductive age. About 5-10% of women as per (National Institutes of Health research) are diagnosed with PCOS and many have started to realize the role of yoga for treating this condition and thereby alleviating the pain.

If you too have PCOS, continue reading this article as practicing yoga can help you. Surprisingly, the doctors haven’t found exact cause of PCOS but it may be due to stress and unhealthy lifestyle which is the story of all  working women these days. Women have to look after everyone around them but there is no one to look after them. This causes stress and various ailments which are not addressed at the right time until the situation is aggravated.

Although it is not possible to get rid off stress completely we can learn to deal with it through Yoga.

Some of the Yaga asanas help to open up the pelvic area thus leading to relaxation and pranayama (breathing techniques) help to calm your body, mind and spirit.

7 Effective Yoga Exercises for PCOS and Infertility

1) Baddhakonasana (Butterfly pose) –

This asanas help to open your hips. It also helps to strengthen your pelvic muscles. Sit down and bring soles of the feet together. Try to push your knees to the floor with the help of your elbows.

2) Supta Baddhakonasana 

(Reclining Butterfly Pose)-  Once you are in Baddhakonasana lie down slowly on your back by first attempting to put your elbows down. Then slowly lie down completely on your back. You can support yourself with a pillow or a bolster behind your back if you find it difficult to lie down completely.

Supta Baddhakonasana reclining butterfly pose

3) Balasana 

(Baby Pose) – This asana relaxes your back, relieves menstrual cramps and improves blood flow throughout the body.

4) Bharadvajasana-

This asana is dedicated to Sage Bharadwaj. This asana helps to improve digestion by increase metabolism, massage intestines and strengthen your abdominal muscles. This asana also works on your spinal column and helps you to get relief from menstrual cramps.

Bharadwaj Asana

5) Chakki Chalasana – 

Chakki Chalasana derives it name from Chakki which means grinding wheel or churning mill. Chakki chalasana helps to tone the abdominal and pelvic floor muscles, regulates the menstrual cycle and reduces flab from abdomen hips and thighs. Sit with legs split about 1-2 feet apart, interlace fingers of both your arms and stretch them forward. Draw a big circle with your hand straight without bending your elbows as if you are grinding flour like women in did during the olden days before the technological advancements.

6) Shavasana (Corpse pose):  

This pose is derived from the word “shava” means a dead body. Lie down on your back with both arms on either side of your body. Keep your legs slightly apart with palms facing the sky. Close your eyes and focus on your breath. Try to relax each and every part of your body one by one.

7) Surya Namaskar (Sun Salutation):  

If you are a beginner start with two to three rounds of surya namaskar everyday. You can increase it upto 12 rounds daily along with other asanas.

Hope this article helps you to get some relief. If you have any questions please get in touch with us at info@yoggokul.com or call us on 9483897818.

Prana- A secret to Healthy Body and a Healthy Mind

Prana- A secret to Healthy Body and a Healthy Mind

Prana- A secret to Healthy Body and a Healthy Mind

Prana is a subtle life force or energy which permeates through your body. It is an Eastern concept. Prana flows through the body through meridians or nadis and are concentrated in areas called chakras. According to yogic principle when prana flows through the body freely without any obstruction we are in a relaxed state called the prana state. When there are lot of blockages in the flow of prana it is a chronic state also called as low prana state. There are some tools and techniques described by this ancient science of how to unblock these obstacles and allow the prana to flow freely in the body.

Now lets first understand, how lack of prana affects our life. Most of the common ailments are a result of chronic stress. Example- Insomnia, difficulty falling asleep, difficulty digesting food, chronic fatigue, frequent infections, anxiety, depression. The symptoms can go away with medicines, but only on a temporary basis. Since you don’t have a pill for the root cause of the illness that is chronic stress. Unless you get away with chronic stress, you will never recover completely.

When you are in stress, all the non essential functions of the body come to a halt – your digestion, sleep, growth.

The reason can be anything pressure from your boss, an argument with your spouse or unpaid bills. But we need to pause and think, is the real reason any of these or is it our own thought process or our perception of our life. We need to pause here and address the root cause of our stress else it will soon become chronic and we will soon be a patient taking pills for various illnesses that will follow.

Now lets talk about the techniques to unblock the obstacles in that are blocking the pranayama from freely flowing through your body. These techniques as described by the ancient science are asanas or postures, pranayama or the breathing techniques and meditation. When you practice all three on a regular basis, prana or the life energy increases and you become more balanced and relaxed. You get rid of all the cravings of wealth, prosperity and attention from your social circles. Now next question that would come to your mind would be how to increase your prana and attain the state of high prana.

Lets take a stock the the sources of prana-

  1. Food
  2. Breath
  3. Sleep and
  4. Practical Wisdom

Making improper choices will land us in trouble- Improper sleep and incessant worrying.

Lets take a test of whether you are in a state of high prana or low prana- Are you feeling happy and relaxed or are you feeling low. If you are feeling low, find the easiest source of prana. I would personally recommend breathing.  Finally keep practicing this technique so that you make smarter choices. The food you eat, the words you say, the way you react to a situation. Ask your self this question – Are any of these choices going to increase your prana or are decrease it.

I strongly believe prana- or the life force is a way to a healthier life and a concept that is worth spreading.

Aditi is a certified Yoga Instructor for Power Yoga from Akshar Power Yoga. She teaches Hatha yoga, Power Yoga, Meditative Yoga and Yoga Therapy. She has experience in teaching and practicing yoga for about 4 years.

3 Benefits of Yoga for The Health of Seniors

3 Benefits of Yoga for The Health of Seniors

3 Benefits of Yoga for The Health of seniors

 

Getting older is a law of nature and we need to embrace the change. Yoga for Senior Citizens is an initiative to help old people get better health- both Mental and Physical.

Practice of yoga provides many health benefits to seniors from its combination of yoga asanas (postures), pranayama (deep breathing) and meditative qualities. If you are vulnerable to fall and use a medical alarm to help you take care of yourself, yoga practice can make you more stable, flexible and balanced. It will increase strength of your arms and legs and help you balance by yourself.

 

3 Benefits of Yoga for The Heath of Seniors

1. Improves Sleeping Habits

As you age you may notice normal changes in your sleeping patterns. Either you wake up too early or feel asleep too early or you don’t enjoy deep and undisturbed sleep as you did when you were young. Disturbed sleep, waking up tired everyday and other symptoms of insomnia are not a normal part of aging. You became       old doesn’t mean you shouldn’t enjoy sleeping. Many older adults have trouble falling asleep and sleep less than 7-9 hours, which is generally recommended by doctors.

A study conducted compared yoga to herbal sleep remedy found that yoga was more effective in improving sleep duration and decreased the time required to fall asleep after lying in bed. Yoga asanas along with deep breathing leads to relaxation and may be the reason for improved sleep.

2. Reduces probability of depression

Yoga helps combat depression, anxiety and PTSD (Post Traumatic Stress Disorder). The physical asanas lead to increase in flexibility while pranayama and meditation are responsible to reduce depression and anxiety. Deep breathing and meditative techniques calms a person down and increase focus and help to develop greater awareness and thus result in higher Quality of Life (QOL).

Yoga practice helps to decrease the levels of cortisol, which is a stress hormone, that influences serotonin- the neurotransmitter that is often associated with depression.

It is not entirely clear how yoga helps to reduce anxiety and its symptoms. However, it emphasizes on being present in every moment and finding the sense of inner peace, which could help treat anxiety.

3. Alleviates aches and pains

Joint pain and muscle pain is a common complain among seniors. Yoga is known to provide remedy to this chronic pain. A study conducted by Harbor-UCLA Medical Center has revealed with evidence that patients practicing yoga needed less medication than the patients not practicing yoga.

Also yoga increases flexibility and range of motion, which helps in movements of joints that leads to reduced risk of spasm or muscle pull. Yoga also increases bone density, which decreases the probability of bone fractures in seniors.

Experts claim that regular exercise reduce the risk of death by one third and brings about 40% reductions in risk of chronic diseases.

Aditi is a certified Yoga Instructor for Power Yoga from Akshar Power Yoga. She teaches Hatha yoga, Power Yoga, Meditative Yoga and Yoga Therapy. She has experience in teaching and practicing yoga for about 4 years.

 

Yoga for Stress Management

Yoga for Stress Management

Yoga for Stress Management

Yoga has long been known for its calming effect and is commonly used as a stress management tool by corporates. Yoga has become very popular in the city of Bangalore. Bangalore’s start up culture has been ever rising and has led to increased stress levels in various corporate professionals who work long hours without taking sufficient rest. They have been ignoring their health and are now beginning to realize how important it is to maintain one’s health before it deteriorates. With huge investments in yoga and fitness start-ups have given rise to number of such centers in each area. With the rising awareness about health and fitness, it is believed that yoga and fitness market will boom in the next 5 years.

If a person is exposed to stress for a prolonged period of time, he may develop various ailments including hypertension, lack of sleep, irritability, headache, backache, high blood pressure and heart disease.

It also causes, lack of motivation, difficulty in concentrating, reduced productivity and interpersonal conflict.

Thankfully we have a solution to deal with stress and that is Yoga. Practice of yoga gives psychological benefits along with physical benefits. Yoga involves stretching of the body with slow breathing and being mindfully aware of one’s inner self. Yoga results in energizing and relaxing the body at the same time.

8 Yoga poses that help in relieving stress: 

1) Anjali Mudra: 

Sit in a crossed legged pose and connect your palms. Continue regular breathing. Bring your complete awareness to your breath. Relax your body and mind. Stay in this pose for 30 seconds to 3 minutes. And start your yoga practice by chanting ‘Om” for three times.

2) Bitalasana and Marjari Asana:

Come in table top position. Inhale look up bring a nice arch on your back (cow pose) and exhale look down chin to chest and curl your back (cat pose). Continue this for three times.

3) Extended Puppy pose:

From table top extend your arms forward and place your forehead on the floor. place your knees on the floor with your thighs perpendicular to the floor. Continue normal breathing.

4) Balasana (Child’s pose):

From extended puppy pose place your hips on your heels and stretch your hands forward. Stay there for 10-30 seconds. Continue normal breathing, close your eyes and focus on your breath.

5) Adhomukha Svanasana:

This is one of the poses in 12 poses of the surya namaskara sequence. Apart from energizing and providing relief from indigestion is pose is also known for relieving stress. In general all the downward facing asanas are responsible for relieving stress. Stand in samasthiti, upright position and fold forward try to touch both the toes with your palms. Place your palms on either side of your feet and slowly take your right leg back followed by your left leg. Try to elongate your spine and push your hips towards the ceiling. Continue regular breathing. Once you are into the pose, close your eyes and stay there for 10-30 seconds.

6) Paschimutthanasana :

This is also called seated forward bend pose. Sit in Dandasana or staff pose with both the feet stretched forward. Take a deep inhale in and exhale while bringing your forehead closer to your knees. Continue normal breathing. With every exhale try to bring your forehead closer to your knees. Once you are into the pose feel free to close your eyes. Stay there for 10-30 seconds and release.

7) Janu-shirsasana:

This is also called as head to knee forward bend. Bend your right foot and place it next to your left thigh with right knee touching the floor. Inhale suck your belly in and exhale to grab your left foot with both hands. Once you are completely into the pose close your eyes. Stay in the pose for 10-30 seconds. Repeat it on the other side.

8) Savasana (Corpse pose):

Lie down on your back with slight distance in between your feet. Place your arms on either side of the body with palms facing the sky. Continue regular breathing, close your eyes and focus on your breath. Stay in the pose for 30 seconds to one minute or more. Wiggle your toes and your fingers and then relax each and every part of the body.

Aditi is a certified Yoga Instructor for Power Yoga from Akshar Power Yoga. She teaches Hatha yoga, Power Yoga, Meditative Yoga and Yoga Therapy. She has experience in teaching and practicing yoga for about 4 years.

What are bunions?

What are bunions?

What is a bunion?

Sometimes bony bump develops at the outer edge of your big toe. It is formed when big toe is continuously pushed against your second toe, forcing the joint of your big toe to bulge out and become bigger. Wearing very tight shoes or a very narrow shoes result in worsening of the condition.

Although the exact cause of formation of bunions is not known, it is believed to be caused due to using ill-fitted footwear, foot injuries, hereditary or rheumatoid arthritis.

What are the complications?

Bunions may not always cause any pain and are remain permanently unless corrected through surgery.

Complications caused may be

1) Bursitis – The small fluid-filled pads (bursae) that cushion bones, tendons and muscles near your joints become inflamed resulting in unbearable pain.

2) Hammertoe – An unnatural bend occurs in the middle joint of a toe, usually the second toe

3) Metatarsalgia – Pain and inflammation in the ball of your foot).

How to prevent? – Choose your footwear correctly!

Aditi is a certified Yoga Instructor for Power Yoga from Akshar Power Yoga. She teaches Hatha yoga, Power Yoga, Meditative Yoga and Yoga Therapy. She has experience in teaching and practicing yoga for about 4 years.

Kriya Yoga – What does Kriya Yoga aim at?

Kriya Yoga – What does Kriya Yoga aim at?

What does Kriya Yoga aim at? 

 

Not all of us get to experience the higher spheres of consciousness. Most of us don’t even know that they exist. Why are so many people unhappy in the world? Why are they dissatisfied? Why are some people not even sure of what is lacking in their life?

The very basic reason for any unhappiness or dissatisfaction is our attachment to the material planes of existence. Once we achieve even a glimpse of higher level of consciousness, then our unhappiness and discontent will automatically fade away.

Various systems of yoga- such as Raja Yoga, Kundalini Yoga etc which are popular across the world are all aiming at transcendental states where one starts to unite with one’s inner being. Most of these systems rely on the technique of concentration as a means of withdrawing consciousness from surroundings and directing it inwards within yourself.

Lets understand what is meant by concentration. Concentration implies the focusing of one’s consciousness towards one point, either external or internal and exclude all other subjects and thoughts. Now this is not as easy as it sounds. Our consciousness in connection with our mind has a tendency to move from one point to another. The more we attempt to subjugate the consciousness and make it dwell on one point the more it will wander. Also this process is likely it impose strain on mind resulting in tension and frustration.

After all our consciousness is a never ending stream of thoughts, some of them may seem related to each other and others may seem to be totally unconnected.

Many systems of Yoga teach you to place an external object in front of you or to visualize an internal image and concentrate on it. Although the method is correct it does not address the tendency of mind to wander from one thought to other.

In order to concentrate, a person should be in a completely relaxed state physically and mentally. For most people concentration is a daunting task. If they try to concentrate, they end up suppressing the disturbing thoughts and create more tension in themselves.

Concentration is something that occurs spontaneously in a very deep and relaxed state. A system is necessary which progressively leads a person to deeper states of relaxation until concentration becomes a spontaneous activity of the conscious. This system is called Kriya Yoga.

Aditi is a certified Yoga Instructor for Power Yoga from Akshar Power Yoga. She teaches Hatha yoga, Power Yoga, Meditative Yoga and Yoga Therapy. She has experience in teaching and practicing yoga for about 4 years.

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