Some good ways for a beginner to learn yoga

Buy a good book or find a trained teacher near by.It's advisable to learn Yoga under the guidance of a teacher and there after one may continue at his own.Once you are in to Yoga,rest assured that your life shall not never be the same but better and better.

Life of Swami Shivananda

Swami Sivananda, one of the greatest Yoga masters of the 20th century, is the inspiration behind the Sivananda Yoga Vedanta Centers.

His Early Life

Born in 1887 in Pattamadai, Tamil Nadu, South India, Swami Sivananda whose name was then Kuppuswami, was a brilliant boy at studying as well as gymnastics and naturally inclined toward spiritual and religious practices.
His parents were very devoted to Lord Siva and Kuppuswami was eager to join them twice daily for worship (Puja) and Kirtan (Mantra chanting).
His natural selfless spirit lead him to a career in the medical field. His amazing eagerness and ability to learn and assimilate his studies earned him the respect of his professors who invited him to attend surgeries while still in his first year of medical school.

Dr. Kuppuswami

The young Dr. Kuppuswami felt a strong urge to go to Malaysia where he felt there was great need. In a short time he was given the responsibility of running a hospital. During these years Dr. Kuppuswami was renowned as being both an excellent doctor and a true humanitarian. Very often he waived consultation fees for patients too poor to afford his services and on many occasions provided medicine for free to his neediest patients.

One day Dr. Kuppuswami had the opportunity to cure a wandering Sannyasin (renunciate or Monk) who then gave the doctor instruction on Yoga and Vedanta. From that day on his life changed, and gradually Dr. Kuppuswami became more introspective and could not stop pondering the great questions of life. Now he felt the need to help people on a more profound level, not just healing their physical body, but helping them to find a cure for all suffering.

The Great Sannyasin Swami Sivananda

Filled with a tremendous desire for spiritual growth and enlightenment Kuppuswami went to North India in search of his Guru. After spending time in Varanasi (Banaras) he travelled north to the Himalayas. There in the holy town of Rishikesh (which means "the abode of the sages") Kuppuswami discovered his Guru who gave him Sannyas (a monk's vows of renunciation). After taking these vows, Swami Sivananda Saraswati, as he would be known henceforth, started an extremely intense daily Sadhana (spiritual practices) and Tapas (austerities) for the next 10 years or so. By the end of that period many co-Sadhus felt drawn to Swami Sivananda for his instruction and his spiritual inspiration.

Swami Sivananda, The World Teacher

From that time Swami Sivananda became one of the most prolific Yoga teachers who has ever existed. Although he rarely left the little town of Rishikesh (with only 2 India tours and no visits abroad) Swami Sivananda's teachings spread quickly throughout our entire planet. He personally wrote - by hand, no computers at the time :-) - more than 200 books on topics connected to Yoga and Philosophy. He wrote in a style that is very direct and bursting with dynamic, spiritual energy. As a result many who read his books felt their lives deeply touched and transformed and so came from all of India, all of the world, to learn from him directly, and to bask in his holy presence. The teachings of Master Sivananda are summarized in these 6 words:

"Serve, Love, Give, Purify, Meditate, Realize".

In 1957, Swami sivananda sent his devoted and industrious disciple, Swami Vishnu-devananda to the West where he then established the International Sivananda Yoga Vedanta Centers.

Why Should a Yogi Eat Right?

Well isn’t it obvious; for our wellbeing! First we need to discuss the importance of diet and nutrition. Swami Sivananda, a great guru from India, has said many times that “what we eat so we become.” This means that whatever enters our body is sure to become our body. And isn’t this obvious? If we eat a Big-Mac for McDonalds than our body will defiantly absorb the content of that Big-Mac during the digestive process, so that whatever went into the food has now gone into us. Now there is a lot of exchanges and relationships that occur when we eat a food, but I will just name a few to give you a better idea of how it works.

1. The density of the food will determine how much energy is required to break down the food structure and turn it into nutrients for our bodies;

2. The content of the food will determine how much benefit we can receive from the food;

3. The chemicals used to add flavor or preservation to the food will determine our bodies reaction to the food while our digestive system absorbs those same chemicals and releases them into our bodies;

4. The medicinal value of the food as it affects the organs and the biological structure of our entire bodies (and minds too). Specific food can be consumed to help improve our health, and this is part of the system known as Ayureveda (but we will not get into this right now).

So each of these points are quiet important to our understanding of how food directly impacts the state of our bodies. It is clear that we need to eat right and always keep the idea in the back of our minds that whatever food enters our bodies will eventually be used to support and maintain our bodies.

6 Foods That Will Help Lower High Blood Pressure

High blood pressure is a serious problem here in the US and abroad. According to the website for the National Heart Lung and Blood Institute, “…1 in 3 adults in the US have HPB.” Read on and the truth is even scarier. “You can have it for years without knowing it. During this time, though, it can damage the heart, blood vessels, kidneys, and other parts of your body.”

Do we need to hear more? This is why it’s so important to have your blood pressure monitored frequently. Whether you are young or old, suffer from diabetes or not, understanding your blood pressure, what affects it and what steps to take, if necessary, to beat it, are crucial to a long and happy life.

Most of us know there are certain things we can do to help keep high blood pressure in check, such as frequent exercise, not smoking, maintaining a healthy weight, relaxation and less stress. But one of the most important factors in lowering HBP, and one that we have complete control over (but manage to ignore anyways), is our DIET.

Unfortunately, the price of food, especially the healthy stuff, continues to go up. The result being, it’s all too easy for us to skip the entrance to the grocery store and instead be lured by cheap and tasty food, served up quick, at your nearest fast-food restaurant. And there’s your first mistake to lowering high blood pressure.

Eating well isn’t necessarily that hard to do thankfully. What can be difficult though is having the understanding of which foods are healthy and WHY. What ingredients does the good stuff have that will actually help lower blood pressure?

Listed below are 6 easy choices you can make to control blood pressure by simply eating better:

1. Monounsaturated Fats - Increasing consumption of products with monounsaturated fats, such as olive oil, in your diet can greatly diminish your risk of high blood pressure and may even eliminate the need to take medication to control the situation.
2. Potassium Intake - Decrease potassium intake to 2,400 milligrams or less on a daily basis.
3. Vitamin C - Increase consumption of products containing Vitamin C. This may mean a daily vitamin supplement (make sure to buy quality supplements!) or be part of an increased consumption of fruits, such as oranges
4. Fruits and Juices - Increase consumption of juices, fruits (especially bananas) and whole grain based cereals to counteract high levels of potassium found in other foods and in your body. Important note: juices are good in moderation. There are lots of juices on the shelves of your local grocery store that contain seriously high amounts of sugar. Walk right by these and instead look for ones that have no sugar added. (Also keep in mind that fruits contain natural amounts of sugar.)
5. Omega-3 Fatty Acids - Increase consumption of omega-3 fatty acids that are commonly found in cold-water fish. These acids are proven to reduce high-blood pressure as well as lower your cholesterol.
6. Whole Oats - Increase consumption of whole oats help to control your high blood pressure. Additionally, they also have positive affects on cholesterol and blood sugar levels.

Yoga Poses for Heart

The concept of yoga for heart disease is in currency for long. Of late, it is getting better coinage following concerted studies which have shown how symptoms of coronary artery disease have been reduced.

Kapalabhati Breathing

Kapalabhati breathing is a pranayama technique. Kapalabhati requires that you breathe in rapid succession while consciously controlling the movements of the diaphragm (a membrane separating abdomen from chest.) This exercises the entire respiratory system forcing higher oxygen absorption in a short time. This ensures richer blood to reach cardiovascular muscles regardless of its quantity, thus removing the major complaint.

Yoga Mountain Pose

Tadasana, a completely balanced standing posture is the foundation for all asanas which start from standing. Touch your heels and big toes to each other with weight balanced evenly on metatarsals (bones in foot) and toes spread. Stiffen and pull-up calf muscles, knee caps, thighs and hips. Take stomach in; expand chest, neck and spine. Release fingers, drop hands straight and keep them stiff.

Warrior Pose

Begin from the mountain pose and jump change to fully stretched legs and arms (horizontal) sideways. Rotate outwards right foot by 900 and left foot by 700. Bend the right knee till thigh becomes parallel to ground keeping the plane of the body unaltered. Breathe in a few times and return to tadasana and repeat this for the next half of the body.

Biochemical Benefits of Yoga

* Glucose decreases
* Sodium decreases
* Total cholesterol decreases
* Triglycerides decrease
* HDL cholesterol increases
* LDL cholesterol decreases
* VLDL cholesterol decreases
* Cholinesterase increases
* Catecholamines decrease
* ATPase increases
* Hematocrit increases
* Hemoglobin increases
* Lymphocyte count increases
* Total white blood cell count decreases
* Thyroxin increases
* Vitamin C increases
* Total serum protein increases

Physiological Benefits of Yoga

• Stable autonomic nervous system equilibrium
• Pulse rate decreases
• Respiratory rate decreases
• Blood Pressure decreases (of special significance for hyporeactors)
• Galvanic Skin Response (GSR) increases
• EEG - alpha waves increase (theta, delta, and beta waves also increase during various stages of meditation)
• EMG activity decreases
• Cardiovascular efficiency increases
• Respiratory efficiency increases
• Gastrointestinal function normalizes
• Endocrine function normalizes
• Excretory functions improve
• Musculoskeletal flexibility and joint range of motion increase
• Breath-holding time increases
• Joint range of motion increase
• Grip strength increases
• Eye-hand coordination improves
• Dexterity skills improve
• Reaction time improves
• Posture improves
• Strength and resiliency increase
• Endurance increases
• Energy level increases
• Weight normalizes
• Sleep improves
• Immunity increases
• Pain decreases
• Steadiness improves
• Depth perception improves
• Balance improves
• Integrated functioning of body parts improves

Yoga Benefits

The most important benefit of yoga is physical and mental therapy. The aging process, which is largely an artificial condition, caused mainly by autointoxication or self-poisoning, can be slowed down by practicing yoga. By keeping the body clean, flexible and well lubricated, we can significantly reduce the catabolic process of cell deterioration. To get the maximum benefits of yoga one has to combine the practices of yogasanas, pranayama and meditation.

Yoga In Office

1. Take a long deep breath and exhale with the word "Ah".

2. Stay fluid by drinking lots of water.

3. Nature tends to fill any vacuum and your workspace is no exception. Straighten up your workstation, your desk and your office. Especially all you "clutter-holics". That includes all the files on your computer. Practice letting go. Less clutter means more time, more space and more satisfaction!

4. A splash of cold water under your armpits and on your face works better than a cup of coffee. The process gives you a welcome break from your keyboard, your skin gets hydrated and you avoid the caffeine jitters.

5. We all need to "recharge our batteries". After work or even during your lunch hour, make it a point to visit high-energy places. For example, a park, a body of water, or a walk in a garden. Holy places like churches, temples or shrines are usually open during the day, (nightclubs and bars don’t count) It’s an instant internal battery charge!

6. Change is the only constant variable throughout life. How you accept, react to or resist change are directly affected by how positive your outlook on life is. Try not to analyze or judge your processes, just observe and stay present with great compassion.

7. Smile, giggle, chuckle, snicker and even laugh. Start your day by reading the comics, tell jokes during the day and at night watch live comedy. Laugh at your self! Don’t take life so seriously.

8. Posture affects how you feel and how you feel affects your creativity level. Invest in a good chair that gives your comfort and proper back support. Keep both feet planted into the floor at all times. Adjust your monitor so that it is at eye level. Be sure that your forearms are supported and your wrists are straight when you are working on your keyboard.

9. If you’re in a cubicle remember "no one is an island", even if it looks like it from your point of view. You have a valuable purpose or mission to fulfill in your lifetime and so do your co-workers. Treat each other with respect and loving-kindness. Be authentic.

10. Keep spiritual teachings, poetry or pictures by your desk. It only takes a few moments to read an uplifting paragraph or two. It could be as simple as a book of love poems or a picture of your loved ones.

11. Make YogaEverywhere your home page and every time you fire up your computer do a pose or two.

Some Suggested Yoga Poses During The Menstrual Period

We recommend practicing yoga poses that encourage a state of groundedness to alleviate the mental and emotional heaviness of menstrual symptoms. We also recommend that you use these modified practices to explore more gentle, restorative or supported variations of poses and flows.

1. Forward Bending Poses:
*These poses apply a light massage to the pelvic and abdominal region without causing collapse to uterine veins. This massaging effect can alleviate heavy bleeding and cramps.
Janu Sirsasana (One Leg, Head to Knee Pose)
Paschimottanasana (Seated Forward Bend Pose)
Balasana (Child’s Pose)
Baddha Konasana (Seated Cobbler’s Pose)
Gomukasana (Cow’s Face Pose)
Uttanasana (Standing Forward Bend Pose)
Upavisthakonasana (Seated Wide Leg Forward Bend Pose)

2. Twisting Poses:
*Aid in relieving back ache and cramps.
Lying Two Knee Twist
Seated Twists (ie in Sukhasana)

3. Supported Back Bends:
*Alleviates pelvic discomfort while generating a relaxed state.
Setu Bandhasana (Spinal Lift or Bridge pose) with support
(block placed under the sacrum and crest of the hips)

4. Supported Leg-Only Inversions:
*Relieves pelvic discomfort and improves circulation of veins and lymphatic vessels in the legs.
Viparita Karani (Inverted Two Leg Stretch or Inverted Lake Pose)
-placing legs up against a wall as if in Staff Pose while pelvis remains on floor.

5. Savasana (Corpse Pose):
*Relaxes and calms the nervous system and to balance emotions.

Stress Management Yoga Postures

Hatha yoga is the best type of yoga posture for stress management and to get relief from hyper tension. This is also a easy yoga to eliminate tension and is the best of all yoga execises for high blood pressure. The best yoga hathasasans therapy for hypertension are:

• Balasana also know as Child's Pose
• Savasana also know as Corpse Pose or Dead body pose
• Makarasana know as Crocodile Pose

Balasana Instructions for Stress Management:

Balasana is one of the best known Yoga relaxation and meditation which has helped many get maximum relief from hypertension leading to high blood pressure. Balasana is also one of the best yoga for hypertension.

Procedure to perform Balasana:

• With your lower legs on the floor, bend your knees
• Now rest your cheast on your knees and stretch your head forward towards the ground (let your forehead touch the ground if possible)
• Stretch your arms forward or backwards as show in the image

Stay in this pose for about five to six minutes while taking deep breaths.

Savasana Instructions:

The following steps instruct you on how to perform savasana.

Procedure to perform Savasana Yoga for Hypertension:

• Lie on your back and spread your arms and legs to aout 45 degrees. You can make use of a yoga mat to make yourself comfortable
• Start to breath deeply letting your body rise and fall with each breath. Following the pranayama technique of breathing
• Concentrate on each part of your body from head to toe and try to remove tension from these parts by relaxing
• Stay in this position for about 10 to 15 minutes

Makarasana Yoga Instructions for Hypertension:

Makar means crocodile and hence this yoga asana is also know as the crocodile pose. This is one of the best yoga poses for stress.

• As shown in the picture stretch out your legs and lie down on your stomach
• Hold your head with both your palms with the elbows rested on the floor

Continue deep breating and stay in this position for around five to ten minutes before getting up slowly. How this yoga reduces stress is by relaxing your entire body from head to toe.

Yoga for Diabetes

Diabetes is a cruel disease most patients crave food but have to limit their intake to avoid sugar fluctuations. Type I Insulin Dependent Diabetes Mellitus occurs when the pancreas is producing little or no insulin. And I’m sorry to say that there no cure for diabetes. But you can definitely control it and here’s how.

Yoga aims to control your raging diabetes and obesity by gentle lifestyle changes, meditation, and asanas. This will balance your endocrine system by nudging the pancreas into producing more insulin, and promoting a large amount of weight loss.

As with all types of Alternative medicine, Yoga aims manage to the mind, body, and spirit and thus controls disease. S.A.A. Ramaiah’s study carried out in Washington, D.C. compared the effects of ordinary exercise to different types of yoga asanas. It was decided that the direct prodding of the pancreas by the different asanas revived its power to make insulin.

Although these are just a few of the asanas which are effective in controlling diabetes, it always good to get treatment under a trained professional,

1. Dhanurasana (Bow pose, Vilasana),

2. Paschimottanasana (Sitting crane, Amarntha kokkuasana),

Yoga and low blood pressure

Every living animal on the planet has blood pressure; there is no exception to this rule. The blood flows through the body with certain pressure, but if the pressure is lower than the normal range then it is a disease, which is called low Blood Pressure.

It is the condition in which the action of the heart, is forcing the blood through the arteries is weak.

Practicing certain yoga asanas and breathing, increases blood pressure, improves and balances and strengthens the nervous system, tones the digestive system, cleans and strengthens the arteries and corrects the flow of the blood to the body.

Kapalbhati Kriya
in vajrasana or padmasana.
Place hands on the knees, back upright, eyes looking straight ahead.
Exhale forcefully through the nose while pushing the stomach inward.
Inhalation should be passive and short. Quickly perform the next exhalation. Do this continuously to a rhythm.

Practice this with 50 exhalations at a stretch, then increase to 100.
Subsequently, perform this for 2minutes continuously and increase the duration to 10 minutes .

Benefits
Increases the metabolic rate and reduces fat.
Improves cardio-respiratory endurance and builds stamina.
Activates the peristaltic movement in the stomach, resulting in better digestion and excretion.
Helps to cure sinus, migraine and hypertension.
Revitalises the system.

Cautions
Those suffering from high blood pressure, gyneacological problems, stomach ailments or who have undergone recent surgery should consult their doctor before practicing this.

Bhastrika pranayama

/photo.cms?msid=1943653 • Sit back on your heels.
/photo.cms?msid=1943655 • Bend arms at waist, elbows close to body, make fists as shown.
• Raise both fists up, a bit higher than head, keep elbows close to body.
• Exhale forcefully through mouth (cheeks puffed out) as you pull the arms down, taking elbows behind waist as shown.
• Repeat 20 times, exhalation should be rapid, movements smooth not jerky.
• Inhale deeply and slowly
• Exhale slowly.

Yoga Helps You Lower Blood Pressure

Hypertension is a common disease nowadays, which, if it's not treated corectly can cause many damages to the other organs of the body. People who suffer from high blood pressure need to lower blood pressure in order to neutralize the effects of hypertension on their body.

Changing their life style and sometimes taking medicines is recommended for the people who need to lower blood pressure.

It is very helpful in the treatment of hypertension the yoga lifestyle, which can really help you lower blood pressure. Yoga exercises, called asanas, involve stretching and moving the body into various positions. During these exercises any tightness or tension observed in the body should be consciously relaxed. Yoga practice offers stress management techniques, which are essential to lower blood pressure. There are many yoga asanas, maybe hundreds or even thousands, but only certain asanas can help you lower blood pressure.

The most efficient for lowering blood pressure are the forward bends, which have a pacifying effect on the brain, the nervous system, the blood circulation to the brain, and they also help you reduce the stress. All these lower blood pressure. Furthermore, these asanas slow down the pulse rate, so they lower blood pressure.

They are also helpful to lower blood pressure the sitting asanas, such as Upavista Konasana, which remove the tension from the ribs and the intercostals muscles, and also help you breathe easily. Many hypertensives have difficulties in breathing and these asanas help them in this matter and they also lower blood pressure.

Other helpful asanas are the supine poses, like Supta Baddhakonasana, which relax the abdominal region and have a calming effect on the nerves, facts that lower blood pressure.

There are also recommended for those who need to lower blood pressure, the inversions, such as Halasana and Setubandha Sarvangasana, which have a refreshing effect on the nerves and reduce the sympathetic tone very fast. Usual practice of these asanas regularizes blood pressure, so lower blood pressure when it's abnormally high.

At these previous asanas you can add the pranayama and the Svanasana, which relax the mind and senses, and stabilize the blood pressure, so lower blood pressure in case of hypertension.

What is Blood Pressure?

Every living animal on the planet has blood pressure; there is no exception to this rule. The blood flows through the body with certain pressure, but if the pressure is higher than the normal range then it is a disease, which is called High Blood Pressure or sometimes the blood pressure drops below the normal range, then it is called Low Blood Pressure.

For the blood to reach all parts of the body, it has certain pressure. This pressure is created because of contraction of heart. Sometimes for various reasons these blood pressure increases, for example fearful situation, anger, anxiety, excessive thinking, mental tensions or even for physical exertion. During these situations the heart comes under extra workload. But when the situation changes and comes to normal, so also the blood pressure. This temporary change in Blood Pressure is not disease but when this Blood pressure remains high always, it becomes a disease.

Measuring BP

The BP is not same everywhere; it is maximum close to heart from where the blood comes out and lowest where blood comes in to the heart. So always the BP is measured on the hands. There are 2 types of pressures, systolic and diastolic. Systolic Pressure is higher and indicates the contraction of heart and diastolic is when heart expands. The BP in healthy person is 120 mm / 80 mm, that is systolic 120mm and diastolic is 80mm. If the BP is greater or less by 15 mm to 20 mm than the normal range, it is considered as disease.
There are various reasons for this high BP. Sometimes because of improper functioning of kidneys, heart related problems or diabetes BP can go high, so if these diseases are treated then BP also comes to normal. But in 80 % of the cases there is no apparent reason, then it is called "Essential Hypertension".
The reason for this High BP is cannot be found on physical plane but can be traced to mental activities. High mental strain results in high BP. Modern medical science treats the BP but not the underlying reason that is mental strain. When you take medicines, the BP comes to normal for sometime but when the effect of the medicines is over, the BP again rises. So the best remedy is to remove all underlying reasons for mental stress and strain. Yoga certainly helps achieve the stress free mind. There is no solution except removing all the strains on mind and control the mental activities. Yogasanas (Yoga Positions and Postures), Pranayama, Meditation, Yoga Nidra definitely help achieve the mental peace.

Yogasana - (Yoga Positions or Postures)


Yoga Guru Patanjali has defined Yoga as 'Steady and comfortable state of Body and Mind means Asana'. || Sthirsukham Asanam ||
During any exercise the strain on muscles increases, the requirement for blood and oxygen increases but in Yogasanas the requirement goes down as there are no strains and every muscle is relaxed, the requirement for blood and oxygen goes down. This also reduces the strain on mind, the mind also becomes stable and focused. Also because of twists and stretched postures, the functioning of endocrine glands, digestive organs, heart and other organs improves. To achieve this even simple Yogasanas are helpful, one can easily practice these yogasanas and get the best for himself.

Pranayama -

Pranayama is control of breath, breathing & blood circulation system, heart have close relation between them. Also these are dependant on mental activities. If mental strain increases the breathing rate is affected. In Pranayama the breathing is controlled and the rate is reduced, which reduces the strain on heart and also the rate. This increases the stability of mind and mental activities are also controlled.
Even simple breathing exercises like Deep Breathing, Quiet Breathing help reduce the mental stresses and strains.
Also the Pranic force in the body is balanced with the regular practice of Pranayama, which restores the physical and mental balance. Some Pranayama techniques affect the functioning of nervous system, which again help restore the balance.
Pranayama reduces the need of oxygen, so also the production of carbon dioxide. So the respiration rate reduces. In various Pranayama techniques Ujjayi Pranayama balances the Pranic flow of energy in the body. Ujjayi also affects carotid sinus, which help reduce BP. Nadishodhan Pranayama controls the Pranic flow. But people suffering from BP should not practice Kumbhaka (retention of breath) but only inhalation and exhalation.

Meditation

Meditation is study of concentration. One should try to keep mind focused on one point or object, this concentration of mind has very effects on body and mind. Lot of research is going on around the world about the meditation and its effects. Some of the observed facts are listed below.


1. Balance is achieved in the functioning of nervous system.
2. Complete body is relaxed, which gives enough rest to the muscles and various organs.
3. Concentration, grasping power, memory increases and so also the will power.
4. One can handle stressful situations in efficient ways.
5. Balance is achieved in the functioning of Body Mind complex.
6. Brain functioning is improved.

The basic meditations help achieve these results, it includes Omkar Meditation, Omkar chanting, Prana Meditation. Especially for High BP patients, Omkar chanting for 15 minutes everyday shows miraculous results.

Cure with Your Feet

1. Sit on the floor with your legs extended in front of you.
2. Bend one leg and bring the ankle over the knee of the other leg.
3. Make a fist with your thumb tucked inside your hand.
4. With the pinky side of your fist, pound the sole of your foot strongly 30 times.
5. Alternately, you could use a wooden stick to press the soles of the feet.
6. Pay attention to your Ki 1 (Yong-chun) acupressure points.
7. Repeat with the other foot.