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Healthy Women…

Continuing with the asanas to help reduce the menstrual issue, here is another asana.

Parvatasana Part II

Meaning: Parvata = Mountain : Asana = Pose

What is Parvatasana?

Parvatasana in Sanskrit means Mountain. In this posture, the body is stretched to look like a mountain. To relieve stress and revitalize your tired body and mind, Parvatasana is one of the easiest poses.

How does it Help?

  1. With regular practice, it enhances the power of lungs.
  2. It develops the proper breathing technique.
  3. It helps in reducing the excess fat from the abdomen, tummy, hips and waist.
  4. It corrects the postural defects such as Kyphosis (which is a curving of the spine that caused a bowing or rounding of the back, which leads to a hunchback or slouching posture) and Lordosis (an inward curvature of a portion of the lumbar and cervical vertebral column).
  5. Until the age of 14 to 18 years, it helps in height gain.
  6. It improves the vitality because of the overall stretching of the vertebral column and spinal cord.
  7. Parvatasana improves the sense of balance and ability to concentrate.
  8. By regular practice of Parvatasana, Visceroptosis (which is prolapse or a sinking of the abdominal viscera (internal organs) below their natural position and pain in the backbone is removed.
  9. It is helpful for the asthmatic patients.
  10. Blood circulation within the vertebral column improves thereby improving the nervous function.
  11. Removes rheumatic pain and stiffness in the shoulders.
  12. This asana is very much beneficial for adolescent girls. The stunted (underdeveloped or undersized) development of the bust (and in elderly women overdevelopment or sagging of breasts) is corrected by the regular practice of this asana. Breasts attain a proper tone. Beneficial to women after delivery.
  13. Better circulation to the brain reduces mental fatigue and it improves concentration and memory power.
  14. When feeling mentally exhausted, bored and sleepy, a wonderful remedy and to put you back in action immediately.
How to do the asana?
  1. Relax your body.
  2. Sit in the Padmasana, Vajrasana or Sukhasana pose.
  3. Bring both the hands forward in line of the shoulder.
  4. Interlock the fingers of both the hands.
  5. Take the hands over the head and turn the palms up facing the ceiling. Stretch the body upwards with the arms stretched towards the sky.
  6. Hold this posture for 30 to 60 seconds and breathe normally.
  7. To come back out of the posture, relax the hands, turn the palms and bring the hands in line of the shoulders, release the interlock and bring both the hands down.
What are the cautions to be taken?
  1. Don’t lift the buttocks off the floor.
  2. Don’t bend the elbow or overstrain the knees.
  3. Keep a straight neck and avoid any forward movement.
  4. Avoid hunching of the back during sitting position.
  5. Persons who are suffering from knee problems and reeling sensation should not perform this exercise.
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Healthy Women…

Continuing with the asanas to help reduce the menstrual issue, here is another asana.

Parvatasana:

The name comes from the Sanskrit words ‘Parvata’ = ‘mountain’, and ‘asana’ = ‘posture’, i.e. Mountain pose.

In Parvatasana, the body is thought to resemble the shape of a mountain. It is a simple seated asana, which is considered to be one of the most important seated postures in yoga. While the legs are grounded in Padmasana, or lotus pose, the whole of the upper body is stretched upwards with the arms over the head and palms pressed together.

How does it help?
  1. It gives a full body stretch which improves the blood circulation around the body.
  2. It helps in improving the memory and concentration
  3. It makes you alert and attentive
  4. It improves your mental efficiency and makes you more optimistic.
  5. It is good for athletes and other sportsmen because it stretches every muscle of the body from head to toe.
  6. It strengthens the weak muscles of the body
  7. It reduces muscle pain, especially in back and neck regions.
  8. It improves the health of internal organs.
  9. It helps in reducing the respiratory problems
  10. It also helps in gaining height naturally.
  11. It is helpful in weight loss by reducing the extra fat deposited at the back and waist. In turn it helps in regularizing the menstrual cycle in women.
How to do the asana?
  1. Relax your body.
  2. Sit in the Padmasana or Sukhasana pose.
  3. Bring your hands in front of you and join your hands.
  4. Breathe out and move your hands over your head. Keep your hands joined and hands stretched upwards.
  5. Pull your torso in an upward direction and stretch as much as you could.
  6. Hold this position for 30 to 60 seconds and breathe normally.
  7. Bring down your hands as in original position. Release your hands and keep them aside and stretch your legs in front of you and relax.
What are the cautions to be taken?
  1. Don’t lift the buttocks off the floor.
  2. Don’t bend the elbow or overstrain the knees.
  3. Keep a straight neck and avoid any forward movement.
  4. Avoid hunching of the back during sitting position.
  5. Persons who are suffering from knee problems and reeling sensation should not perform this exercise.
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Healthy Women…

Here is another asana, to relieve a few problems related to menstruation.

Baddha Konasana:

The name comes from Sanskrit ‘Baddha’ = ‘bound’, ‘kona’ = ‘angle’ or ‘split’ and ‘asana’ = ‘posture’.

You will find cobblers sitting in this position as they do their daily chores. So another name for Baddha Konasana is the Cobbler Pose. It is also called the Butterfly Pose as the open hips joined by the feet and the up and down movements resemble the flight of a butterfly.

How does it help women?
  1. This asana benefits pregnant women, helping them to have a smooth and easy delivery.
  2. This asana improves the reproductive system in women.
  3. It helps to improve blood circulation all over the body.
  4. This asana is a great stress reliever.
  5. It also helps reduce fatigue.
  6. It helps cure menstrual problems and digestive complaints.
  7. It helps you build a good posture as it stretches your spine
  8. This asana also helps to cure infertility and high blood pressure.
  9. It is said that regular practice of this asana can keep you free of any kind of disease.
  10. It helps relieve the symptoms of menopause
How to practice Baddha Konasana:
  1. Sit straight with your legs stretched out.
  2. Inhale, exhale and bend your knees. Bring your feet closer to your pelvis.
  3. Press the soles of your feet close together, and allow your knees to touch the ground.
  4. Bring your heels as close to your pelvis as you can.
  5. Hold your feet close together.
  6. The outer edges of your feet must always be pressed to the floor.
  7. Once you get comfortable in the position.
  8. Slowly move your knees up and down (how a butterfly flaps its wings).
  9. Never force your knees on the ground.
  10. Continue the movement for 30 to 60 seconds.
  11. Inhale, and lift your knees and extend your legs. Relax.
Who should not practice this asana:
  1. It is good to avoid this asana if you have a knee injury.
  2. It is not recommended to practice this asana if you are menstruating.
  3. If you suffer from a backache, sit on a pillow and practice this asana.
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Healthy Women…

Continuing with the asanas to help reduce the menstrual issue, here is another asana.

Urdhva Dhanurasana:

The name comes from the Sanskrit words ‘urdhva’ = ‘upward’, ‘dhanur’ = ‘bow’, and ‘asana’ = ‘posture’, i.e. upward bow pose.

Urdhva Dhanurasana is also called as Chakrasana. The asana forms a part of exercises in an Ashtanga Yoga regimen. When the asana is in form, it resembles a wheel or an upward facing bow. This asana is also referred to as the “Wheel of Energy”.

How does it help?
  1. It stretches the chest and lungs
  2. It strengthens the arms and wrists, legs, abdomen, and spine
  3. It increases energy and acts as a remedy for depression
  4. It is therapeutic for asthma, back pain and infertility
  5. It increases the flexibility of the spine
  6. It enhances the nervous system and improves hormone secretions.
  7. When performed regularly gives you a slimming effect.
  8. It helps in maintaining emotional stability.
  9. This asana also eases menstrual discomfort. (however, it is advised to avoid the asana during menstruation)
How to do the asana? – Beginners Method
  1. Lie down on your back.
  2. Bend your knees, and let there be a distance of 1 to 2 feet between your feet.
  3. Slowly raise your trunk upwards.
  4. Next, slowly bend your elbows and align your palm to your shoulders.
  5. Raise your neck above the ground level.
  6. Now, put pressure on your palms and feet, and raise your shoulders and hip upwards, to form the wheel shape.
  7. Hold the pose for 30 to 60 seconds.
  8. Slowly lower your trunk, bring your elbows down, lower your legs.
  9. Relax in Shavasana.
How to do the asana? – Advanced Method
  1. Stand in Tadasana, the mountain pose.
  2. Keep your legs 1 to 2 feet apart.
  3. Inhale and raise your hands.
  4. Exhale and bend your trunk backward till your hands touch the ground, forming the desired wheel pose.
  5. Be in the position for 30 to 60 seconds, with normal breathing.
  6. Slowly raise your hands upwards.
  7. Relax in Tadasana.
Who should avoid the asana?
  1. Anyone suffering from diarrhea.
  2. Anyone who has high or low blood pressure.
  3. Anyone suffering from back pain or heart problems.
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Healthy Women…

Another asana to relieve a few menstrual concerns of women.

Prasarita Padottanasana:

The name comes from the Sanskrit words ‘prasarita’= ‘stretched out, expanded, spread, with outstretched limbs’, ‘pada’ = ‘foot’, ‘ut’ = ‘intense’, ‘tan’ = ‘to stretch or extend’ and ‘asana’ = ‘posture’, it is also called as wide-legged standing forward bend.

This literally translates to “Feet Spread Intense Stretch Pose.” Practicing Prasarita Padottanasana can feel expansive and soothing after a long set of standing poses, or after running, walking, or cycling. Wide-Legged Standing Forward Fold is a calming forward bend that stretches the hamstrings and back.

How does it help?
  1. It gives a calm mind
  2. It relieves from stress, anxiety, and mild depression
  3. It relieves from mild backaches
  4. It relieves from neck and shoulder tension
  5. It tones the abdominal organs
  6. It improves digestion
How to do the asana?
  1. Stand in Tadasana, the mountain pose.
  2. Spread your legs 2 to 3 feet apart.
  3. Inhale and raise your hands, exhale and bend forward.
  4. Touch your hands to the ground and place them next to your feet.
  5. Your elbows should touch your knees.
  6. Stretch your torso, till your head touches the ground.
  7. Be in this pose for 30 to 60 seconds.
  8. Slowly release your head, and then your hands.
  9. Slowly raise your torso up
  10. Bring your feet close together, and rest in Tadasana.
Who should avoid the asana?
  1. Those who have back injuries should avoid this asana.
  2. Those who have chronic injury to the legs, hips or shoulders.
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This year we are celebrating International Yoga Day on 17th June 2018, Sunday.

Venue: Arham Mitra Mandal, WOC Service Road, Bangalore.

Time: 6 a.m. — 8 a.m.

We will practice Surya Namaskara, different breathing patterns and exercises which is helpful for each & every individual.

All are welcome!! About International Yoga Day 

International Yoga Day is observed every year on June 21 since its inception in the year 2015. Yoga itself is a very old practice that is followed in India since time immemorial. Its origin can be traced back to Lord Shiva, who is also called the Adi Yogi (first guru) and is known as the teacher to all the yogis in the world. However, today the need for a nation that practices yoga on a day-to-day basis was felt by the Prime Minister of India, Narendra Modi, himself.

The idea to observe June 21 as Yoga Day was first proposed by the Prime Minister during his speech at the United Nations General Assembly in September 2014.

Modi proposed this date as it is the longest day in a year in northern hemisphere (while being shortest in the southern hemisphere). The day is known as summer solstice and has special significance from the perspective of yoga. Summer solstice is known to mark a transition to Dakshinaya. This transition is considered supportive to yoga practitioners as Dakshinayana is considered as a period of natural support to spiritual practices. Post the summer solstice, the first full moon is known as Guru Poornima.

“For us in India, respect for nature is an integral part of spiritualism. We treat nature’s bounties as sacred. Yoga is an invaluable gift of India’s ancient tradition. Yoga embodies the unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well being. It is not about exercise but to discover the sense of oneness with yourself, the world and the nature. By changing our lifestyle and creating consciousness, it can help us deal with climate change and in bettering our well being. Let us work towards adopting an International Yoga Day.”

Besides this, it is also believed that Lord Shiva started imparting the knowledge of yoga to the rest of humanity on this very day. It was the day when he became the Adi Guru (first guru) of yoga.

Importance of International Yoga Day

Yoga has many health benefits. It is adopted to fulfill the following objectives:

  1. To make people aware of the natural benefits of Yoga.
  2. It allows people to connect with nature.
  3. To draw the attention of people towards the benefits of Yoga.
  4. To reduce the rate of health challenging diseases all over the world.
  5. To bring communities much closer together to spend a day devoted to good health way from their busy schedules.
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Healthy Women…

Here we are, with the second asana to relieve few menstrual concerns of women.

Adho Mukha Svanasana:

The name comes from the Sanskrit words ‘adhas’ = ‘down’, ‘mukha’ = ‘face’, ‘svana’ = ‘dog’, and ‘asana’ = ‘posture’, i.e. downward facing dog pose.

Adho mukha svanasana is a part of the Surya namaskara series. While performing this asana, it activates numerous chakras. The asana has amazing benefits and is suggested to perform on a daily basis.

How does it help?
  1. It strengthens your abdominal muscles
  2. It improves the blood circulation
  3. It improves your digestion
  4. It helps to reduce anxiety
  5. It stretches and tones your spinal column
  6. It stimulates the mental functions, improves memory
  7. It also relieves certain headaches
  8. It improves your eyesight and hearing
  9. It helps relieve symptoms of menopause and also menstrual discomfort.
How to do the asana?
  1. Stand in Tadasana, the mountain pose.
  2. Inhale and raise your hands, exhale and bend forward, to form the Uttanasana pose.
  3. Touch your hands to the ground.
  4. From the Uttanasana pose, move your legs back one at a time.
  5. The pose should resemble inverted ‘V’.
  6. Stretch to make sure your forehead touches the ground.
  7. Bring your legs forward, to the Uttanasana pose.
  8. Inhale and raise your hands, exhale and come to the Tadasana pose.
Who should avoid the asana?
  1. Anyone suffering from diarrhea.
  2. Anyone who has high blood pressure.
  3. Anyone with a dislocated shoulder or suffering from back pain.
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Healthy Women…

As mentioned on our previous blog, here we are with the first asana to relieve a few menstrual issues.

Uttanasana:

The name comes from Sanskrit ‘uttana’ = ‘intense stretch’ and ‘asana’ = ‘posture’.

Uttanasana is a standing forward fold, which is considered very good for relieving stress and soothing the nervous system. It is also a part of the Surya namaskara sequence.

How does it help women?
  1. It calms your brain and helps relieve stress and mild depression
  2. It improves your digestion
  3. It helps relieve the symptoms of menopause
  4. It reduces fatigue and anxiety
  5. It stretches your hips, hamstrings, and calves
  6. It relieves tension in your spine, neck, and back
  7. It is therapeutic for infertility, osteoporosis, and sinusitis
  8. This asana is also recommended to pregnant women, under the supervision of a yoga instructor.
How to practice Uttanasana:
  1. Stand in Tadasana, the Mountain Pose.
  2. Inhale and raise your hands, exhale and bend forward.
  3. Draw your stomach slightly in and focus on stretching your front torso as you go deeper in Uttanasana.
  4. Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms.
  5. To modify this movement, you could also cross your forearms and hold your elbows.
  6. Try lengthening the front torso a little bit more on each inhale.
  7. On each exhale, release fully into the bend.
  8. You should stay in this posture for 30 to 60 seconds. To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall.
  9. Do not simply roll your spine up.
  10. Do not stress yourself while doing the asana. Concentrate and feel every movement.
Who should not practice this asana:
  1. Anyone who has undergone a surgery around the abdomen
  2. Anyone who has symptoms of spondylitis
  3. Anyone who has lower back or upper back pain should avoid this asana
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“In order to reclaim our full selves, to integrate each of these aspects through which we pass over the course of our lives, we must first learn to embrace them through our cycles.”

― Lucy H. Pearce, Moon Time: Harness the Ever-Changing Energy of Your Menstrual cycle

At least once in a lifetime, every woman goes through menstrual issues. Research says that menstrual woes are more common in adolescent girls and this, in turn, can even make them develop an aversion towards their menstrual cycle.

It’s very important to make women realize that Menstruation itself is a natural cleanser. The menstrual cycle is body’s own way of cleansing and flushing out toxins naturally. Right from the beginning of her cycle she must be educated about its importance and help her cope up with disorders. YOGA is one such method to help you get rid of your menstrual problems.

Goodbye Menstrual woes!!

Regular Yoga practice will help you bid goodbye to Menstrual disorders. It is a holistic approach which will help you respect your body, understand its limits and teach patience to overcome your anguishes.

At Sri Guru Raya School of Yoga, there are special batches conducted for women and adolescent girls to address your concerns. Set of Yoga asanas are tailored specifically to your body conditions and will ensure to address the following issues:

  • Dysmenorrhea – painful cramps
  • Premenstrual Syndrome – PMS
  • Menorrhagia – abnormally heavy bleeding.
  • Oligomenorrhea – light or infrequent menstruation.
  • Amenorrhea – no bleeding during the menstrual cycle.
  • Irregular periods
  • Polycystic ovary syndrome
  • Early menopause

The upcoming yoga blogs would describe a set of yoga asanas which would help you in resolving your menstrual issues.

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Meaning: Gandaa = Cheek or Face : Bherunda = Intense/ powerful/ fearful/ extreme/ terrible : Asana = Pose

What is Ganda Bherundasana?

Ganda Bherunda refers to a bird (like an eagle) which has two heads/ face and is believed to have or possess magical strength. This pose means Formidable Face pose which basically means it ends resting flat on your face with your feet straddling your head.

Demonstration Method- steps:

Step 1 – Start this pose with a neutral tabletop position with the toes curled under. Next shift the weight forward so the shoulders move beyond the wrists. Bring the elbows towards the upper ribs and rest the torso on the backside of the triceps. Place the chin down on a soft surface.

Breathing – Normal Breathing

Step 2 – Next lift one leg into the air for a breath and then release. Switch sides lifting the other leg into the air. Now take a breath and then release.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 3 – Now whichever leg is comfortable lift it in the air and then bend the opposite knee to prep for kicking up and exploring the idea of balance. Try a few hops to feel the pressure into your chin and neck against the floor.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 4 – Once you are ready to explore the full expression kick up and find the balance with the legs up and then start to bend the knees allowing the pendulum of the legs behind you to help you balance.

Breathing – Inhale while lifting the leg hold and then Exhale

Step 5 – Hold on to this pose as per your comfort. Breathe as much as possible and when you ready to release drop one leg down then the other and come back to child’s pose with your arms in front or by your side.

Breathing – Normal Breathing

Remain in the posture for 30 to 60 seconds.

Step 6 – End this pose by putting your palms together over the back of your head.

Breathing – Normal Breathing

Duration: 30 to 60 seconds on each posture based on the comfort level. It should be normal breathing when in the Posture.

Benefits for children:
  1. It helps to tone the spine and abdominal organs.
  2. It rightly intensifies through stretches in the spine and back.
  3. It gives good movement to hips and waist region.
  4. It helps to maintain a good balance of the body.
  5. It helps to reduce mental stress and physical strain.
  6. It assists in giving immediate relief to back pain and reduces different type of body pain.
  7. It gives strength to the neck and better flexibility to shoulder region.
  8. It helps to improve the supply of blood to different glands which improves its functioning and increases vitality.
  9. It helps to stimulate the nerve centres and glands in the pelvic, chest and throat area.
  10. It stretches chest plus lungs and strengthens thighs.
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