Here are few exercises:

Exercise 1:

This simple exercise relaxes and relieves tension from the optic nerves.
Open your eyes wide and look up.
Hold it for 5-10 seconds.
Close your eyes and squeeze your eyes.
Hold it for 3-5 seconds.
Repeat as you please.

Exercise 2:

This practice relaxes the optic nerves and helps improve eyesight.
Holding your head straight look to your right, and hold the position for about 5 seconds. Repeat the movement looking to your left, looking up, and down.

Exercise 3:

This practice lubricates and soothes dry eyes. Improves eyesight.
Place a tip of your index finger between the eyebrows.
Looking at the finger tip, slowly move the finger to the tip of your nose without blinking.
By this time eyes release tears naturally and you feel like blinking.
Repeat few times.

Note: Sometimes you may feel like blinking your eyes as you practice, as your eyes release tears quickly. For some it takes many practices to feel the benefits if the eyes are very dry.

Yoga is a form of exercise that can be altered according to your needs and abilities. It breaks the boundaries of age and shape of the body. It not only improves a particular part of the body, but also improves the health of the body as a whole. It works both at the physical as well as the mental level. It makes your body fitter, the mind calmer and more relaxed.

Some of the Yoga Asanas can work wonders. Yoga offers a wide range of Asanas for almost every ailment. But one should always practice Yoga under the guidance of a proper teacher.

In practicing Yoga, one should respect the limitations of the body. Yoga aims to quiet the mind as you exercise the body. If you feel pain, stop what you are doing. The following is a Basic Yoga Session for the Elderly. You do not have to do all the poses, stop when you already feel tired.

The elderly should take some general precautions when practicing yoga. One might have a specific physical problem but, elderly people usually hesitate from telling it to the teacher. In this case, the teacher should also refrain from asking questions, but always take some precautions in order to prevent difficulties and minimize any risk such as:

• No full head rotations, just gentle neck movements with the breath – forward, backwards, sideways and turning (Pawanmuktasana).
• No holding of the breath in (antar kumbhaka), only holding of the breath out (bahir kumbhaka).
• Never bring the head down lower than the heart in standing poses.
• Only a few breathing techniques (pranayama) are recommended: simple ‘humming bee breath’ (bhramari pranayama); inhaling, counting slowly to 4 and exhaling counting slowly to 8; natural ‘deep’ breathing, abdominal breathing, eventually practised in combination with postures (asanas); yogic breathing (might be difficult); simple alternate nostril breathing (nadi shodhana).
• Breathing with awareness of the psychic passage in the spine (ujjayi pranayama) is recommended. No throat locking (jalandhara bandha) or navel locking (uddiyana bandha) should be performed.
• Exercises to strengthen the pelvic floor are very important: ‘pulling up from underneath’ (moola bandha), bladder sphincter control (vajroli mudra) and anal sphincter control (ashwini mudra).
• Rolling the tongue back (khechari mudra) is fine, but should be performed gently and without effort.

Our senior population is growing rapidly as is their interest in leading active, fit lives. As we grow older, however, we typically become more susceptible to ailments that are linked to aging, and, as a result, we tend to move less. The less we move, the more susceptible we become to a variety of ailments, and so it becomes a truly vicious cycle.

Although many of us feel that we should follow the advice of “taking it easy” as we grow older, that is actually what we shouldn’t do. Extended periods of sitting lead to muscular shortening, tightening and weakening. Lack of weight-bearing activity contributes to osteoporosis. Lack of movement and stretching leads to joint deterioration and loss of flexibility. Of grave concern for our senior population is the lack of balance which stems, in part, from sitting rather than standing and from not challenging one’s balance in various positions. Complications resulting from falls among people over the age of 65 frequently lead to a multitude of serious problems, sometimes culminating in death.

Many health concerns have been linked to the sedentary lifestyle which is typical of many older people, including, but not limited to, the following:

1. reduced joint flexibility
2. arthritis/bursitis
3. high blood pressure
4. increased body fat and decreased lean body tissue
5. osteoporosis
6. low back pain
7. breathing difficulties
8. poor blood circulation
9. vision problems
10. chronic pain
11. stress-related symptoms
12. inability to sleep peacefully

In light of our growing senior population and the health conditions associated with aging, researchers are beginning to take a closer look at the health concerns of this population and at how these issues can be addressed. Yoga is considered by many to be a tremendous tool for combating the concerns of an aging society. The following information will explain how Yoga can be used with this population to increase mobility and reduce many health concerns facing the elderly.

YOGA: AN EXERCISE PROGRAM FOR ALL AGES

Yoga has been shown to help alleviate or reduce many of these health challenges, making it an increasingly popular exercise choice for our older adult population. Senior Yoga classes are popping up everywhere – health clubs, senior centers, assisted living residences, and even church basements. The many benefits of Yoga have long been said to slow – or even slowly reverse – the aging process. This is undoubtedly a good part of the reason that this 4000+ year old practice has survived and flourishes today. It’s also a primary reason that Yoga, according to the 7th Annual IDEA Fitness Programs Report, has experienced the most growth of any fitness program over the past seven years.

Armed with knowledge of the medical conditions of her class participants and the ability to modify poses to accommodate each participant’s health circumstances, a well-informed Yoga instructor can benefit all of her class, particularly the senior participants, given the age-related health concerns that they face. Most of you are aware of the well-researched and documented strengthening and flexibility gains brought on by the practice of Yoga. This article highlights several of the research findings as to the other ways in which Yoga benefits the elderly.

KEY ELEMENTS OF YOGA

Union of Mind, Body, and Spirit: Those who practice Yoga in its purest form view it as much more than just a form of exercise. It is considered a holistic experience which rejuvenates the mind, body and spirit. Even among those who practice “Westernized” (i.e., more fitness-focused) Yoga, the experience is generally felt to be more than strictly physically beneficial. The practice is calming and provides a rare opportunity in our chaotic lives to leave the outside world behind and be at peace, with a focus only on our physical, mental, and spiritual selves.

Mindful Breathing: As we age, we stop breathing fully. Yoga reminds us that it is important to exhale as fully as we inhale. As we grow older, we lose flexibility in our ribcage, and sometimes suffer from spinal deformities, creating less room for lung expansion. Mindful breathing takes into consideration the three purposes of breathing: replenishing, warming, and cleansing. Focusing on full inhalations and exhalations serves to slow down the heart rate which, in turn, improves focus and increases concentration.

Asana/Pose: The Sanskrit term “asana” is translated as pose or posture. The final positioning of an asana is achieved when all body parts are positioned correctly and mindfully. The goal of the positioning of an asana is that a balance is realized between each side of the body and that no undue stress is placed on any particular organ, muscle, joint or bone.

TEACHING YOGA TO SENIORS

Following are suggested guidelines for practicing Yoga with active older adults:

1. Be aware of health concerns and ability level for each of your class participants. Keeping class size small, if at all possible, will help you in obtaining, remembering and making use of this information.
2. Always cue body alignment and posture. Also, slow down the transition between poses. This can be accomplished by cueing each pose thoroughly, describing the positioning of each body part. Start the cueing at the top of the body, moving downward.
3. Reduce the length of time for which an asana is held. Older participants may not have the strength required to hold the pose for a longer period of time but will gain strength from practicing the pose even for ten or fifteen seconds. The pose can be repeated, if desired.
4. Avoid the use of Sanskrit labels for the poses. Use of the English terms is much less intimidating to the participants. Using terminology that participants understand will help them to remember and master the poses.
5. Train your participants to focus their gaze in a specific spot to assist with balance. This is especially important with older adults whose balance may be challenged. In rotational poses, advise your senior students to focus their gaze toward the ground or straight ahead rather than upward.
6. Whenever you cue the class to stretch one area, cue them also to release tension in another.
7. Focus on the participants’ success. Encourage them and praise their efforts. Create a supportive environment, and your students will want to come back for both the health benefits and the psychological perks.
8. Offer plenty of options for each pose and be aware of the props you have available to assist with body alignment and balance, as well as to support and protect joints. Don’t be afraid to use unconventional props – water bottles and purses can offer nice support in a forward bend, for example! Keep in mind that seniors often lack physical contact in their lives. Offer them modifications that encourage them to use each other for support and balance, when appropriate, to increase physical contact.
9. Focus on poses which stretch and strengthen areas which are typically tight or weak in seniors. Ankles, hips, hamstrings, low backs, and pectorals need special attention. Along these lines, be cautious of the weight that they put on their wrists as seniors’ wrists are often weak.
10. Do not perform a lot of complicated poses, but always include at least one pose that is a bit more challenging.
11. Maintain proper fitness etiquette at all times.

SUGGESTED POSES FOR AN ACTIVE SENIOR YOGA CLASS

Adapt positions as necessary to prevent undue strain:

• Plank
• Cobra
• Cat
• Cow
• Tabletop
• Warrior I
• Warrior II
• Triangle
• Pigeon
• Seated Twist
• Tree
• Shoulder Stand
• Laying Twist
• Happy Baby Pose
• One-legged Downward Dog

HEALTH BENEFITS TO SENIORS

Sleep:
Older adults are often plagued with difficulty falling asleep and staying asleep. The result is a fragmented, poor night’s sleep which reduces daytime alertness. In many cases it is advisable to avoid the use of pharmaceutical sleep aids in older people due to the risk of side effects.

A recent study compared the impact of Yoga, including physical postures, relaxation techniques, and voluntary regulated breathing, and Ayurveda (an herbal preparation) on sleep in the geriatric population (Manjunath, Telles, 2005).Sixty-nine seniors living in the same residence were stratified based on age and were randomly assigned to three groups: Yoga, Ayurveda and Wait-list (no intervention of any sort).

The groups’ sleep patterns were evaluated via self-assessment over a one-week period prior to the intervention and after three and six months of their respective interventions. The results were enlightening. The Yoga group showed a significant decrease in the time it took to fall asleep (an approximate average decrease of ten minutes) and an increase in the total number of hours slept (an approximate increase of 60 minutes). The other two trial groups showed no significant change in sleep. The study’s conclusion was that Yoga practice improved quantity and quality of sleep among the geriatric population.

Strength/Arthritis:
A study was conducted that measured improvement in hand grip in rheumatoid arthritis patients versus non-arthritic volunteers following Yoga training (Dash, Telles, 2001). The results were significant. Hand grip strength in both hands (measured with a grip dynamometer) increased in non-arthritic adults and children AND in rheumatoid arthritis patients following Yoga. Hand strength did not improve among the corresponding control groups.

Diabetes:
A study at the University College of Medical Sciences in New Delhi evaluated 30-to-60 year old patients with Type II diabetes (Jain, Uppal, Bhatnagar, Talukdar, 1993). A 40-minute-per-day regimen of Yoga was followed for a period of 40 days. The results showed a significant decrease in fasting blood sugar levels. Furthermore, these patients showed an average improvement in lung capacity of approximately 10 percent. This suggests that, over time, Type II diabetics can achieve better blood sugar control and pulmonary functions when they follow a daily Yoga regimen.

Hypertension:
Researchers at Bhabha Atomic Research Centre, Medical Division, in Mumbai (formerly known as Bombay), India, evaluated the overall benefits of Yoga on risk factors for heart disease (Damodaran, Malathi, Patil, Shah, Suryavansihi, Marathe, 2002). A group of 20 patients, 35 to 55 years of age, all of whom had mild to moderate high blood pressure, began a daily one-hour Yoga program. Prior to the implementation of their Yoga program and following three months of Yoga, biochemical and psychological parameters were studied. The overall results were quite impressive. After three months of Yoga practice, the patients experienced a decrease in blood pressure, as well as a decrease in blood sugar, cholesterol and triglycerides. Feedback also indicated that the patients were calmer.

Excess Weight:
Recent research found that practicing Yoga regularly for at least half an hour per week may help offset middle-age weight gain (Kristal et al, 2005). It is estimated that people typically gain about one pound per year between the ages of 45 and 55. Researchers at Fred Hutchinson Cancer Research Center found that weight gain in those who practiced Yoga weekly for at least four years had a 3.1 pound reduction in expected weight gain.

Mood/Anxiety:
The Harbor-UCLA Medical Center conducted a study to assess what effect, if any, Yoga has on stress levels (Gaur, 2001). During the study, all participants expressed that their moods and anxiety levels were improved as a result of their Yoga sessions.

Chronic Pain:
Yoga practice has been shown to aid those suffering with chronic pain. A study by the Harbor-UCLA Medical Center (Gaur, 2001) found that patients experiencing chronic pain either improved or maintained their symptoms after only four weeks of practicing Yoga. No patients experienced deterioration, and every patient significantly reduced the amount of needed pain medication.
Many people speculate that any form of group activity, be it Yoga or otherwise, is mood-elevating for seniors as they may be living alone and/or have limited social interaction due to physical limitations. The social aspect of attending a group exercise class, as any instructor who works with seniors will tell you, is invaluable. The contact group provides a sense of belonging.

Lung Problems/Breathing Difficulties:
Breathing difficulties in 86 bronchial asthmatics were treated by a Yoga-chair breathing procedure composed of simple neck muscle relaxation movements and postures (or “asanas”) with breathing exercises (Nagarathna, Nagendra, Seethalakshmi, 1991). Seventy percent of the episodes were relieved within approximately 30 minutes. The patients gained confidence in this breathing technique and used it before resorting to prescription medication. Reduced anxiety worked well toward relieving the acute breathing difficulty episodes.

CONCLUSION

Evidence highlighted in this article, as well as substantial additional research regarding the health benefits of Yoga, is causing many to take notice and explore the use of this practice in varied settings. Even some insurance companies now cover the cost of Yoga and other therapies that were previously considered “alternative” because of the far-reaching health benefits that have been reported. Furthermore, most United States medical schools now include courses in these alternate forms of therapy. The number of Yoga participants, both young and old, is expected to continue to increase as a result of the proven health benefits of this ancient practice. Fitness instructors should respond, in turn, by focusing efforts on learning how to implement Yoga for the health and well-being of the aging population.

For most people who smoke it is still a very difficult habit to quit. But yoga helps with it as it makes you more aware of every part of your body, which in turn helps you to listen to your body and will tell you what is good and what is bad for it.  

Through the regular practice of yoga, however, the individual is likely to become the master of his or her own choices. The benefits of yoga for quitting smoking therefore mainly stem from the strong mental focus that yoga builds through its meditative practices.

You will feel the difference automatically after you start your yoga practice and then very gradually your body itself will repulse you to the habit of smoking. Yoga comprises of different techniques that slowly but surely detoxify your body and help you to quit smoking. Besides daily practice of yoga asanas, breathing techniques and meditation also protect you from the severe withdrawal symptoms that most people experience when they try to quit smoking. Yoga helps to strengthen your lungs, increases and improves your lung capacity and thus it helps to restore the health of your lungs and body that has been damaged due to smoking.

Yoga gives you the control of your body and mind so you can be more relaxed and breathe easily. The following yoga asanas or poses will help you to quit smoking:

Sukhasana Or The Easy Pose:

This asana or pose is so called because it is the easiest of all the asanas or poses. It is generally used during meditation and will help you to slow down your metabolism, straighten your spine, open your hips, will keep your mind steady and will promote inner peace.

Anulom Vilom Or Alternate Nostril Breathing:

This asana or pose is useful as it helps the brain to function at its best and also calms the nervous system and the mind.

Shavasana Or The Corpse Pose:

This asana or pose appears like a very simple pose but it actually needs a lot of concentration that you can gain, by practicing it daily. When this asana or pose is done correctly it helps you to relieve stress and fatigue, overcome nervousness, relieve constipation, treat asthma, indigestion, diabetes and sleep disorders.

Ardha Matsyendrasana Or The Half Spinal Twist:

Most of us generally bend our spines backward and forward but to make our body totally flexible we need to twist it laterally as well. This asana or pose will help to tone your ligaments and spinal nerves. It will also help to boost your digestion.

According to Yoga philosophy, sex is a very natural function, extremely necessary in an affectionate relationship and also vital for the persistence of the human race on the earth. A branch of yoga called Kundalini Yoga is specifically concentrated about sex and asana for harnessing the sexual power. Yoga through its various asanas and breathing techniques help one redefine one’s sexual life. It is also very necessary in relieving stress and relaxing one’s body, preparing one for a healthy sexual life and relationship. Read on to explore more…

How Is Yoga Beneficial In Your Sex Life?
Yoga is very beneficial in improving your sex life. Here are few reasons…

Improved sensitivity
Yoga helps in improving one’s sensitivity. Its breathing exercises help a person overcome his anxiety and participate in sex with a fresh vigor. When a person is relieved from tension and stress, he/she will actively participate in sexual activity. Other than this yoga helps in improving better understanding of self and surrounding leaving a person more understanding and emphatic about other’s need.

Better orgasms
Yoga helps in achieving better orgasms. Most importantly, it helps in a strengthening one’s pelvic floor muscles and sex organs. Several Yoga asana are also helpful in harnessing better sexual powers. As Yoga also helps in relieving stress, it also enables to liberate muscle strain, which in turn helps in gaining flexibility.

Enhanced energy level
Yoga is very helpful in accumulating energy. Several yoga asana are extremely beneficial for energy harnessing as well as gaining more endurance and fortitude. Body with endurance can retain long in sexual activity without getting tired. Thus yoga provides one with more energy to deal with sexual activities.

Improved Fitness Level
Yoga makes one feel more active and fit. It also makes one aware of his potential capacity. Apart from giving vigor and endurance, it helps in improving posture coordination and balance. The muscles are also greatly toned during yoga and respond more positively during intercourse leaving a better experience with sex.

Knowing And Experimenting More Positions
Yoga helps in knowing about several sex positions. However many of them can’t be performed with a stiff and flabby body. Later toned muscles and flexible body achieved through yoga help you experiment with these positions also.

Yoga asana beneficial for sex

• Lotus posture
• Uddiyana Bandha
• Halasana,
• Matsyasana
• Supine Pelvic Posture.
• Viprita Karani
• Sarvangasana
• Sirhasana

Flex Time Is Sex Time

Having more flexible muscles and joints definitely helps in assuming those compromising positions. Opening your hips in particular gives you a wider range of motion in your nether regions, allowing for more direct stimulation in just the right spots. After all, one micro-movement in missionary is sometimes all it takes to ring the bell.

 Sex Rx: Bound Angle In a seated position, bring the soles of your feet together, put your hands on your ankles, allow your knees to relax toward the floor, and hinge forward at the hips as far as is comfortable. Hold for 10 to 15 complete breaths (inhales and exhales).

Power Up the Pelvis

Strengthening one key muscle helps you engage and lift the pelvic floor, bringing you more sensation and control during your sex moves.

 Sex Rx: Root Lock You may also hear this referred to by its Sanskrit name, Mula Bandha. Seated or standing, contract and then release the pubococcygeus muscle located between the pubic bone and the tailbone, as if you wanted to stop the flow of urine. You can even do this at your desk, say, 10 times at three workday intervals.

Sex Goddesses Go the Distance

Shake-the-headboard sex moves are hard work. “The better shape you are in, the more pleasure you have and the longer you can do it,” says Kimberly Fowler, owner of Yoga and Spinning Studio in Venice, California.

 Sex Rx: Yoga Pushups Start in the pushup position, arms extended. Engage your abs as you lower your body slowly toward the floor. Stop when your torso is about 2 to 3 inches away. Keeping elbows in, hold there for five breaths, then lower to the floor. Repeat three times at first and build up to five.

Charge Up the Bed Batteries

A killer day at work can leave you too beat to boogie. But a few minutes of nonstrenuous yoga when you get home can mean one less night with Netflix and one more erotic evening entwined with your sweetie.

 Sex Rx: Legs Up the Wall Change into some yoga-friendly clothes. Lie on your back with one hip touching a wall. Swing your legs up and turn your body so you face the wall, legs resting against it from heels to butt, arms at your sides. Bring your awareness to your breath and focus on it for 5 minutes. This position allows more oxygen-rich blood to flow from your lower body back up to the heart and the brain, so you’ll get up reenergized, refocused, and ready to rumble.

Breath of Desire

While most yoga poses help prepare you for a libidinous rendezvous, this breathing exercise can actually heighten your pleasure in flagrante.

 Sex Rx: Breath of Fire While you’re in the act, take rapid, forceful, and rhythmic breaths through your nose with your mouth cosed. Don’t worry if your partner thinks you’re hyperventilating; he’ll forget all about it when you reach a spine-tingling climax (and no doubt take credit for your fulfillment).

Double Your Pleasure

Practicing yoga with your man is like foreplay. You start to breathe together, sweat together, and move together. It gets your energy synched up. Some mat work might make him more sex-imaginative as well. Yoga sparks creativity. Women don’t want bang-boom from a man, they want an explorer–and yoga invites you to explore.

For baseball and softball players, batting, running, and throwing are essential. The key to batting is opening the hips as widely as possible to follow through with the swing. Therefore, these players need to work with postures that rotate the hips. Such postures include the Warrior group of poses. Warrior I offers a beginning stance. Warrior II opens up the hips and adds a practice in balance. Warrior III opens the ribs and the side. Warrior IV would again rotate and opens the hips. All four postures offer balance and coordination exercise. Flexible hamstrings are necessary to run without causing injury. Both Standing and Sitting Forward Bends stretch the hamstrings. Also, Triangle pose along with Warrior I and IV stretches the hamstring and strengthen the quadriceps. 

For throwing, athletes need flexible and strong shoulders and arms, and a keen sense of balance. To work the shoulders, athletes can warm up with Small Arm Circles and move on to Large Arm Circles and Throw Downs. Downward Facing Dog also works to strengthen shoulders, especially when combined with the movement back and forth from Upward Facing Dog or Cobra. To work the shoulders and back, Cat and Dog pose work well. 

For basketball players, ankles and shoulders are the most used parts of the body because these athletes play the game by constantly running and shooting the ball up and away from them. Lotus and Child’s Pose help to stretch the ankles. These athletes may use the same poses that the baseball players would find helpful for their shoulders. 

For bowlers, their shoulders and back are the key elements to their activity. In addition to Down Dog and Cobra, these athletes may incorporate a warm up of Side Twists and Hip Rotations. Also, the Bow would be helpful in strengthening and stretching the back. 

Sport Yoga can be incorporated into any training program for athletes. The series of stretching and strength postures would be helpful before weight training. When conducted for a longer period of time, about an hour, Sport Yoga also offers a cardio workout. Any meditative or surrendering postures can be helpful after weight training or aerobic workouts. Meditation can also play a key role in relaxing and allowing athletes to focus both before and after a game. However, meditation is not the focus of this kind of yoga. The focus here is the athlete and building the better body for the sport.

Treating diabetes requires a multi-faceted approach. It takes more than changing your eating habits to get your blood glucose levels under control. One important aspect is to ensure that you choose an activity that can help reduce your blood sugar levels. For this, yoga is said to be helpful.

The benefits of doing yoga are tremendous. A yoga lifestyle is known for being natural and healthy for you, due to the increased attention to the whole body, rather than just specific parts of the body. This is great for diabetes, because diabetes affects your entire body, rather than just one part. Yoga can help improve the immune system and the circulatory system. It also helps to reduce stress and anxiety and increase energy flow to the body. All of these work together to reduce your blood sugar levels.

Yoga provides a natural way to get in touch with your body. It helps the muscles to absorb the extra blood glucose that is in your body, thus allowing the pancreas and liver to work more efficiently. Yoga can also encourage the pancreas to produce more insulin, which can help to reduce your blood sugar levels significantly. The inward introspection that is encouraged in the yoga lifestyle helps your entire body to work in harmony, reducing blood sugar levels and other symptoms of diabetes.

A yoga lifestyle usually involves healthy eating. Hence, a diet that is high in fruits, vegetables, and whole grains is emphasized. By learning to cook and prepare healthier foods, you will give your body the proper nutrients that it needs, strengthening your body and decreasing your diabetes symptoms.

Changes in blood sugar levels can have a profound impact on various functions of your body. Hence, it is important that you learn how to manage them well. Yoga is one exercise that can help bring your entire body, mind, and soul into harmony. Consider taking yoga regularly as an important tool to helping you control diabetes.

What is diabetes?

Diabetes is a condition when the pancreas in the human body fails to produce insulin. Incidentally, insulin is the hormone that converts the sugar in the food into energy. Insufficient secretion of insulin by pancreas results in excess glucose level in the bloodstream, resulting in diabetes. The blood glucose is required to be used up to provide energy and fuel to the body, in order to do its work. If the level of glucose is high, it eventually affects the body parts.

Causes of Diabetes

• Overweight
• Stress
• Genetic factors
• Lack of exercise

Food or diet plays a significant role in the life of a diabetic. Selective, healthy food with adequate intake of fruits and vegetables along with regular exercise helps to keep diabetes in control.

Yoga to the Rescue

Yoga provides an alternate source of healing for diabetes. Yoga helps to strengthen the immune system, improves blood circulation and the flow of vital energy or prana to the internal organs of the body. The secretion of stress hormones, due to faulty diet, hectic lifestyle or wrong thinking is controlled by the practice of yoga.

Effect of yoga asanas on blood sugar level

Yogic exercises cause the muscles to absorb the excess glucose in the blood, thereby reducing the blood sugar level. They help the pancreas and liver to function effectively, which regulates the blood sugar levels. Asanas help in rejuvenating the pancreatic cells, thereby assisting insulin secretion. The muscular movements also help in bringing down the blood sugar levels. Asanas induce relaxation, which also plays a key role in the healthy functioning of the internal organs of the body.

Yogic exercises are perhaps the only exercises that bring us close to the inner being or the soul, which is essentially spiritual in nature. Practitioners of yoga, pranayama and meditation, usually find a shift in their attitude towards life. They radiate good health and positive energy.

A profound understanding of yoga enables introspection. When attention is turned inwards, it effects a radical change in our beings, manifest as inward balance and poise.As peace fills our being, the body begins to function in harmony, which is a sign of good health.

The results of yogasanas are best when they are executed without exertion, in a non-striving manner. Ideally, the movements should be fluid and harmonious.

The natural poses assumed in yoga practice bring peace to the mind of the practitioner. Asanas can be practiced with any classical music played at the background. They make the practice enjoyable. It is important to be conscious of the movements and understand the limits of ones own flexibility. Straining beyond ones own means is certainly not recommended.

Yoga Asanas for diabetes

Paschimotasana

Paschimotasana is a sitting asana also referred to as the ‘forward seated bend’. This asana is good for those suffering from diabetes. It is known to stimulate the functioning of the internal organs like liver, pancreas and kidney.

Steps

• Sit on a yoga mat in a comfortable position with legs outstretched in front.
• Bend your head to touch your knees and exhale completely.
• Grasp the toes with your fingers. Maintain this position for a few breaths and inhale when you return to the original position.
• Repeat this asana 2-3 times.

Mayurasana-The peacock pose

This asana tones up the internal organs like the liver, pancreas and kidney. It also helps to cure stomach disorders, which improves digestion.

Steps

• Lie on your abdomen.
• With the support of the palms on the floor, lift the whole body above the ground. The body remains parallel to the ground

Note

This asana may appear daunting to a beginner, but with guidance from a yoga expert and regular practice, the asana becomes child’s play.

Shalabhasana- The Locust

This asana helps to cure acidity. It is also known to relieve nervous tension and indigestion.

Steps

• Lie on the floor with the abdomen touching the mat.
• Rest your chin on the floor with arms at the sides. The heels and toes must be held together.
• Inhale and lift both the legs above the floor. While lifting the legs, pressure must be applied on the fists.
• Maintain this position for a few seconds and come back to the original position.
• Relax and feel the stretch on the muscles of the back.

Yogic Breathing for Diabetes

All life is energy or prana, which descends into the human body in a rhythm. It is this life force that makes our heart beat and energizes the various systems and organs of our body.

Through pranayama, this prana can be controlled. The vital force and life currents within the body are controlled through pranayama. This flow of energy helps to do away with the diseases and toxins in the body.

Bahya Pranayama or External Kumbakha

Kumbakha is the retention of breath. In this pranayama, the breath is retained outside for a longer duration than inhalation and exhalation. The ratio of inhalation, exhalation and retention is 3: 6:12

Steps

• Sit in a cross-legged position.
• Inhale through the left nostril, by closing the right to the count of 3.
• Immediately exhale through the right nostril to the count of 6.
• Retain the breath outside or in other words remain breathless to the count of 12.
• Repeat the pranayama with the same count from the right nostril.

Yoga and Back Pain

A good, regular yoga practice will go far in relieving the stress and tension that sometimes cause mild back pain, and in fact, studies have shown that yoga is the number one most effective exercise for relieving back pain. However, not all yoga poses relieve back pain, and some can in fact aggravate existing pain, so it is important to know which poses will be most helpful in relieving back pain. It is best to do these exercises under the supervision of a certified yoga instructor, and if you encounter any problems with these poses, you should consult an expert. Even just one or two sessions with a yoga instructor can help, as an instructor will help you with your form and posture during poses. Here are some of the best yoga poses for relieving back pain. Each pose should be held from five to ten seconds, depending upon your level of comfort, and should be done on a mat or other soft, supportive surface.

CORPSE

Lie flat on your back in a relaxed position, arms resting at your sides, palms down, and legs lying naturally, with knees turned out slightly. If it hurts your back to have your knees turned outward, do this pose with knees bent, feet flat on the floor. Breathe in and out for a few seconds while allowing any tension to leave the body.

CAT STRETCH

Start out on your hands and knees with a flat back. Your hands should be directly under your shoulders with fingers spread. Knees should be directly under the hips. Head is held loosely so that you are looking at the floor between your hands. Inhale, and as you exhale, arch your back toward the ceiling, tuck your chin in to your chest so that you are looking at your navel, and tuck your tailbone underneath. Hold, then release back into your original position.

WIND-RELEASING POSE

Lie flat on your back as in Corpse pose. As you inhale, bend your knee, place your hands right below the knee, and draw your leg towards your chest. Your left leg should remain flat on the floor. Exhale and bring your forehead up to touch your knee. Inhale, and then as you exhale, return to your original position. Repeat with the other leg.

SAGE TWIST

Warning for this pose—it involves twisting your back, so you should take particular care not to twist too far or you risk aggravating any existing back pain. This should be a gentle stretch; twist just as far as is comfortable. Sit on the floor with both legs out in front of you. Bend your right knee, lift your right leg over your left, and place your right foot on the floor next to your left knee. Sitting with spine straight, place your left elbow on the right side of your right knee. Bend your left arm so that your left fingertips are touching your right hip, while at the same time, twisting to look over your right shoulder. This is where you need to be careful not to twist too far. Hold for a few seconds, release, and repeat on the opposite side.

PALM TREE

Stand with feet facing forward, arms at your sides, weight distributed evenly on both feet. Raise both arms over your head, interlock your fingers, and turn your hands so that your palms are facing upward. Next, place your palms on your head and turn your head so that you are looking slightly upward. Stretch your arms upwards, and at the same time, come up onto your toes if you can do so without pain. Stretch your entire body upward and hold, if you can. Some people have difficulty balancing during this pose, so just do the stretching parts if you need to.

FISH POSE

Lie on your back with knees bent and arms at your side. Arch your back as far as you comfortably can and raise it off the ground by pushing the floor with your elbows. If you can, tilt your head backwards and rest the crown of your head on the floor. Breathe deeply from the diaphragm and hold pose for one minute if you can.

LOCUST

Lie face down with arms at the side, palms down, and elbows slightly bent with fingers pointing towards the feet. Raise your legs and thighs as high off the ground as possible without causing your back any pain. Hold for one second and repeat up to twelve times. This can be a vigorous exercise so you must take care to strain already injured muscles.

BENDING FORWARD POSTURE

Stand up straight with feet together and arms hanging loosely along your sides. Breathe in deeply and raise your arms straight above your head. While breathing out, bend forward and touch your toes if you can. If you can’t reach your toes, grab hold of your ankles or calves. To complete the pose, you should touch your head to your knees, but this may be too difficult for many who suffer from lower back pain. Your movements during this pose should be smooth, not jerky.

Asthma is usually caused by allergies or stress. Asthma is one of the most discomforting of respiratory ailments, known to affect around 5% adult population and 10% of children in the world. Almost all patients suffer more attacks at night when they are sleeping. Asthmatics have more trouble exhaling than inhaling.

When normal people inhale, their air sacs fill up with air like small balloons. In exhalation they deflate expelling air. Airways are clear and open in healthy people. In asthmatics, the reverse takes place because their airways and air sacs have lost their shape and have become floppy. Their bronchi and alveoli collapse, rather than expand when air flows through them. As a result, they can inhale and exhale less.

Symptoms of Asthma

1. Dry cough
2. Difficulty in breathing
3. Shortness of breath
4. Feeling of lightness in the chest
5. Wheezing (hissing or whistling sounds during exhalation.)
6. Sometimes an attack is preceded by a running nose, irritated eyes, or an itchy throat.

Yoga Therapy for Asthma

Tests carried out at Yoga Therapy Centers, across the world, have shown remarkable results in curing asthma. In some cases it has also been found that attacks can actually be averted, without the aid of drugs, just through yogic practices. There is research evidence that Yoga Therapy treatment is much more successful. Nowadays, even allopathic and homeopathic doctors have arrived at the consensus that Yoga is an excellent alternative therapy for Asthma. Pranayama is an excellent way to have a controlled breath to avoid any asthma attacks.

10 Yoga Asana to relieve Asthma

DANDASANA

Sit with your spine erect and your knees bent. Position the blocks on their broad sides on either side of your hips. Then place your palms on the blocks. Sit on your buttock bones.

Straighten each leg, one at a time, and join the inner sides of your legs and feet. Lengthen the calf muscles, and stretch your knees and toes. Keep your knees straight. Press your palms down on the blocks and stretch your elbows and arms.

Lift your abdomen, freeing the diaphragm of tension. Hold the pose for 1 minute. Beginners may find it easier to separate their feet slightly, and should hold the pose for just 30 seconds.

BADDHAKONASANA

Sit on a bolster placed at right angles to your body. Place a side of your hips. Sit in Dandasana. Bend your knees and join both soles together. Pull your heels closer to the bolster. Beginners may find it easier to use a bolster positioned parallel to the hips.

Push your knees away from each other and lower them gradually onto the blocks. Open out your chest and draw in the abdomen. Initially, hold the pose for 1 minute. Gradually increase the duration of the asana to 5 minutes.

UPAVISTA KONASANA

Sit against a wall. Then sit in Dandasana with your shoulders and back touching the wall. Keep your back erect. Sit on your buttock bones. Place your palms on the floor, beside your hips, fingers pointing forward. Look straight ahead.

Press your palms down on the floor to push your torso upward. Exhale, and spread your legs as far apart as possible. Use your hands, one by one, to help you push your legs even further out to the sides.

Move your hands behind your buttocks, and place both palms on the floor. Press your heels and highs down on the floor. Lift your waist and the sides of your torso. Rotate your thighs to the front so that the kneecaps face the ceiling. Shift your weight from the buttocks to the pelvic bone. Stretch each leg from thigh to heel. Hold the pose for 30 – 40 seconds.

VIRASANA

Place 2 bolsters parallel to each other on the floor. Kneel on the bolsters, keeping your knees together. Place the rolled blanket on your shins, and the folded blanket under your buttocks. Sit with your back upright.

Keep your chest stretched out. Imagine you are squeezing your kidneys and drawing them into the body. Place your palms on your knees. Look straight ahead. Stay in the pose for 30 – 60 seconds.

SUPTA BADDHAKONASANA

Sit in Dandasana. Place a bolster behind you, its short end against your buttocks, and place a folded blanket on its far end. Place 2 wooden blocks on their broad sides on either side of your hips. Bend your knees, and join the soles of your feet together. Draw your heels toward your groin. Buckle the belt and loop it over your shoulders.

Bring the belt down to below your waist. Pass it under both feet to stretch it over your ankles and the insides of the thighs. Move your feet closer to your groin. The belt should feel neither too tight nor too slack, so adjust the buckle accordingly. Make sure that the end of the bolster touches your buttocks. Position a block under each thigh.

Place your elbows on the floor, and lower your head and back onto the bolster. Make sure that the bolster comfortably supports the length of your back and your head. Your spine should be on the centre of the bolster. Stretch your arms out to the sides, with the palms facing the ceiling. Relax, and extend your groin out to the sides. Feel the expansion of the pelvis, and the release of tension in your ankles and knees. Initially, With practice, increase the duration to 5 – 10 minutes.

SUPTA VIRASANA

Kneel in Virasana and place a bolster behind you, the short end touching your buttocks. Place a rolled blanket on the far end. Make sure that the inner sides of your feet touch hips. Keep your back straight. Place your fingers on the floor beside your toes.

Press your palms on the floor, bend both elbows, and lean back toward the bolster. Place your elbows and forearms, one at a time, on the floor. Gradually lower your back onto the bolster. To avoid strain in the pelvic area or the thighs, ensure that your knees remain firmly on the floor.

Once you lower your back onto the bolster, rest the back of your head on the rolled blanket. Keep your chest fully expanded. Press your shoulder blades down on the bolster to lift your chest . Extend your toes and ankles toward the bolster. Push your feet closer to your hips with your hands. Extend the pelvis, and press your thighs close together.

Move your arms out to the sides, with the palms facing upward. Extend your neck, but keep your throat relaxed. Drop your eyelids down gently. Experience the relaxation of the thighs and the abdomen, and the lift of the chest. Feel the continuous stretch from the cervical spine to the tailbone. Initially, stay in the pose for 1 minute. With practice, increase the duration to 5 – 10 minutes.

SETUBANDHA SARVANGASANA

Place a folder blanket on one end of the bench. Place a bolster on the floor in line with the bench, and touching one end of it. Place a folded blanket on the bolster. Then sit on the blanket on the bench, with your legs stretched out. Place a yoga belt under your thighs and bind it round the middle of your thighs.

Exhale, and lower your back toward the bolster. Press each palm down on the floor on either side of the bolster, your fingers pointing forward. Both arms should support your upper back. Keep your thighs, knees, and feet close together, your heels on the bench, and your toes pointing upward. Lower your arms to the floor.

Slide further down, until the back of your head and your shoulders rest on the bolster. Straighten your legs, keeping your feet together. Stretch the heels and toes away from the torso to increase the stretch of the legs. Extend your arms to the sides on the floor, with the palms facing the ceiling. Hold the pose for 3 minutes. Gradually increase the time to 5 – 8 minutes.

ADHOMUKHA SVANASANA

Stand in Tadasana facing a wall, about 1m (3.5 ft) away from it. Place 2 of the blocks on their broad sides, shoulder- idth apart, against the wall. Place the third block on its long side, 45cm (18in) away from the wall. Separate your feet to a distance of 45cm(18in). Kneel, and place your palms on the two blocks against the wall.

Press your palms down on the blocks and walk your feet back, until they are 1.2m (4ft) away from your hands. Make sure that your feet are in line with your hands and the same distance apart. Raise both heels, stretch your legs, then lower your heels to the floor. Stretch your arms fully.

Consciously stretch each leg from heel to buttock, and from the front of the ankle to the top of the thigh. Raise your buttocks, stretch your chest, and push your sternum toward your hands. Exhale, then rest your head on the third block. Press your hands down on the blocks,extending your arms fully. Stretch your spine and expand your chest. Keep your throat soft and elongated. Relax your eyes and keep your brain passive.

UTTANASANA

Stand in Tadanasana. Separate your legs to a distance of 30cm (1ft). Keep your feet parallel to each other, with the toes pointing forward. Pull up your kneecaps.

Inhale and raise your arms toward the ceiling, your palms facing forward. Push your spine up.

Bend from the waist toward the floor. To increase the stretch of your spine, vital for correct practice, press your heels down on the floor.

Rest the crown of your head on the blocks in front of you, and place your palms on the blocks beside your feet. Pull in your kneecaps. Extend your hamstrings and pull your inner legs upward. Feel one single stretch from the crown of your head to your heels. Hold the pose for 1 minute.

TADASANA SAMASTHITHI

Stand in your bare feet on a smooth and even surface. Keep your feet together, with your heels touching the wall. Beginners may find it easier to keep their feet 5 cm (2in) apart.

Stretch your arms along your sides, with the palms facing your thighs, and your fingers pointing to the floor. Stretch your neck upward, keeping the muscles soft and passive.

Distribute your weight evenly on the inner and outer edges of your feet, and on your toes and heels. Tighten your kneecaps and open the back of each knee. Turn in the front of your thighs. Tighten your buttocks. Pull in your lower abdomen, and lift your chest.

Keep your head erect and look straight ahead.Breathe evenly and with awareness. Experience your body and mind as an integrated whole and feel the surge of energy. Stay in the pose for 30 – 60 seconds.

How? Well, consider the parallels. Yoga centers the energy in our body and Feng Shui centers the energy in the environment on us, ensuring it’s comfortable and nurturing. Yoga strengthens our limbs and focuses our minds and Feng Shui strengthens the positive energy, or Chi, around us, and can be focused on an element that balances the areas of life we are working on. To practice Yoga with Feng Shui is to truly harness the power of the practice by drawing the positive energy of a room into our bodies, and in doing so, into our lives.

You will be excited to find below 3 simple ways to boost the Feng Shui of your everyday yoga space, and 3 keys to look for in a yoga retreat where the feng shui will support you best in making positive life change.

Yoga & Feng Shui

There are 3 simple ways to boost the Feng Shui of your everyday yoga space:

Clean & clear

Less is definitely more – more benefit – that is, to your yoga, the less clutter and unnecessary objects you have in the space. Unused furniture or knick knacks causes chi to stagnate and can hinder improvement in your practice.

Have a helpful Friend

A living plant, such as a Peace lily, is an excellent absorber of toxins in an environment and also powers up the energy of health in a room with its valuable Wood element.

Minimise the mirrors

Whilst helpful, professional yoga teachers would agree that it’s not necessary to have full length mirrors on every wall. It’s also a bad idea, according to feng shui. The more mirrors, the faster the energy in the room moves, which makes it harder to focus on and draw maximum benefit from your poses.

Yoga Retreats & Feng Shui

There are 3 keys to look for in a Yoga Retreat where the feng shui is supportive:

Look for the celestial animals.

A retreat centre is ideally in a tranquil, natural environment where the 4 celestial animals of feng shui can be identified in the surrounding landscape. According to the first feng shui masters, a positive-energy location features a Green Dragon, White Tiger, Red Phoenix and Black Tortoise. It’s easy to identify if you’re selecting a retreat with a good natural feeling by asking these questions before you book: Are there trees, forests or natural parklands around? (this indicates the Green Dragon) Is there a view, or pleasant outlook from the windows? (this indicates the Red Phoenix) Is there a hill, mountain or rock formation nearby? (this is evidence of the Black Tortoise) Note, the 4th animal, the White Tiger, is commonly now represented by man-made structures, like roads, cars or telegraph poles, and will usually be present in a location anyway. Do ask these questions and consider the responses you get! A retreat venue that can say “Yes” to having the celestial animals is a place with much positive energy to offer you.

Look for the balance of Yin & Yang

Most of us are over-Yanged in our daily life, with the constant barrage of noise, activity and electromagnetic energy, and choose a retreat to experience more Yin (the feminine aspects of quiet and stillness). But a retreat venue of pure Yin energy will make your transition back into daily life more difficult. The solution? Choose a retreat location which has a campfire, or open fireplace. Fire offers the most positive aspects of natural Yang energy, feeding your soul with its warmth, strength and light. Enjoyed on your retreat, it will balance the Yin activities and smooth your transition back into your everyday.

Use your “feng shui eyes”

When looking for a Yoga retreat, along with comparing price, dates, and location, take a moment to look at the offerings with pure “feng shui eyes”. In the pictures, do the facilitators look balanced and harmonious? As well as the colors and light pictured in the venue, do the materials (like the bedding or chairs) look comfortable? Does there seem to be an abundance of food, smiles, and space? These three items in photographs signify abundance and you’ll be likely to enjoy a retreat well worth your investment of time and energy.

Maybe you feel that you’re just too busy. Maybe you just keep putting your meditation off until it’s bedtime, and then you’re too tired, and you say, “Well, I’ll do it tomorrow.” Or maybe things just seem to crop up when you are about to meditate… things that seem out of your control, like family emergencies, phone calls from needy friends, unexpected visitors, etc. These unexpected events may seem out of your control… but are they? Being overly busy may also seem out of your control… but is it?

There’s an underlying force at work here. Not only can this force produce endless daily tasks and logical reasons for not meditating, but it can miraculously create all sorts of unplanned events that just happen to occur at meditation time. “Well, I was about to meditate, and the phone rang, and it was my friend who needed to talk about a crisis, and by the time we finished talking, I had to take off for work and couldn’t meditate.” Sure your friend’s crisis was real, but why did the call come just when you were about to meditate?

Two Cosmic Forces There are actually two opposing forces within you. Force one, is the “Force of Evolution.” It pulls you toward growth… toward attaining your highest possibilities… toward greater freedom, peace, joy, and love… toward the light and your true spiritual home. This cosmic force is quite likely what led you to seek out meditation in the first place… even though it may have seemed as though you were just looking for a little clarity or stress relief.

Force two is the “Force of Stagnation.” This is the force that resists growth… resists any kind of change. And because meditation catalyzes growth and positive change, it poses a real threat to the Force of Stagnation. This force works through our unconscious mind, so we are usually not aware of its covert operations.

When you start to grow and make positive changes in your life, and when you begin to evolve beyond your old limitations, the Force of Stagnation kicks in. That’s when many of these “coincidences” begin to occur. These distracting events may appear to be coincidences, but they’re not. The Force of Stagnation is very adept at creating things. That doesn’t mean that you are in any way responsible for events like a friend’s crisis. But your unconscious mind can cooperate with the time-line… for example, by forgetting to turn off the phone ringer, or finding a little task to delay your meditation for an extra ten minutes. That leaves the door open for all sorts of things to pop up and interfere with your meditation.

Devil or Angel? Have you seen those cartoons where a person has a little angel on one shoulder telling them to do the right thing, and a little devil on the other shoulder, persuading them to do the opposite? Symbolically, that’s what’s happening here. Your Evolutionary Angel is always whispering in one ear… encouraging you to grow… to become your highest self. Meanwhile, the little Stagnation Devil whispers in the other ear, providing you with a fantastic list of ways to avoid meditating. Which one will you listen to?

Of course the purpose of knowing that there’s a force behind the problem is not to supply you with the ultimate excuse to skip meditation. The purpose of understanding the hidden workings of this force, is so you won’t be so easily controlled by it. Also, I don’t mean to convey that these forces represent good and evil. They are merely two cosmic forces… each has a necessary role to play in the big cosmic picture.

Out-Maneuvering The Force There are practical steps you can take to out-maneuver the Force of Stagnation. The most effective one is to set aside a specific period each day for meditation… making the commitment to yourself that no matter what happens, this 15 minutes is your meditation time. Then do whatever you can to avoid distractions… remember to turn off the phone ringer, inform other household members this time is for you, put a “do not disturb” sign on the door, if necessary. I used to go out and meditate in the car (parked, of course) when it was too noisy do it at home.

After you’ve demonstrated your commitment to regular meditation for awhile, it becomes much easier… the stagnant force seems to get the message. However, keeping your commitment does require a bit of courage… the courage to leave your familiar old limitations behind, and the courage to open new doors that lead to the unknown. I can assure you that behind those mysterious doors lie great treasures, but you’ll have to discover them for yourself. If you have the courage to stay on your spiritual path, and follow your Evolutionary Angel, you will indeed find the treasure.