Cyclic Meditation

SMET Stress Management For Excessive / Executive Tension

TECHNIQUES

1. IRT ( Instant Relaxation Techniques )

• Lie down flat on your back

• Bring your legs together; join the heels and toes together and place the palms by the side of the thighs.

• Start tightening from the toes.

• Tighten the ankle joints and calf muscles.

• Pull up the knee caps.

• Tighten the thigh muscles.

• Tighten the buttocks.

• Breathe out and pull the abdomen inside.

• Make fists and tighten the arms.

• Inhale and expand the chest.

• Tighten the shoulders, neck muscles and the facial muscles.

• Tighten the whole body from the toes to the head for sometime.

• Relax the whole body instantaneously.

• Legs and arms go apart with the open palms facing the roof.

• Relax the whole body.

2. TADASANA

Stand straight on your mat with legs together. Inhale and slowly raise your heels and hands together above your head and stretch upwards.
Maintain the pose and release with exhalation slowly.

3. CENTERING IN TADASANSA

Stand straight with legs together and hands by the side.Inhale and slowly raise your right hand and bend towards left slowly with exhalation.Concentrate on your right side and feel the stretch.now slowly comeback to the center,do the same from left side and feel the stretch on right side.

4. ARDH-KATI CHAKARASANA

Stand with your legs together hands by the sides of the body.Inhale and raise your right hand slowly above your head and bend towards left from sideways while exhalation. Inhale and come to center and do from other side.  

5. PADHASTASANA

Stand straight with your feet together,hands by the side.Inhale and slowly raise your hands above your head and bend a little.Exhale and bend forward slowly to reach your ankle and head touching your knees.maintain and feel the stretch on your back.inhale and return.

6. ARDH CHAKRASANA

Stand with your legs apart and hands on your waist.inhale and while exhalation bend backwards. feel the stretch on your abdomen.inhale and return slowly





7. QRT (Quick Relaxation Techniques )

• Lie flat on your back in shavasana i.e corpse pose.
• Look for the abdominal movements.observe the movements of abdominal muscles moving up and down as you breathe.do for the five cycles.
• Synchronize the abdominal movements with deep breathing. The abdomen goes up with inhalation and comes down with exhalation .Do five cycles.
• Energize the body and feel the lightness, as you inhale deeply and slowly. During exhalation completely collapse all the muscles, release the tension and enjoy the relaxation.Do five cycles.
• Chant “A- kara” in a low pitch while exhaling . Feel the vibrations in the lower parts of the body.
• Slowly and gradually come up from either the right or the left side of the body.

8. VAJARASANA

Sit with your legs stretched in front.inhale and bend your right leg from knee and keep it under your right thigh.now do the same with the left leg.sit for 1-2 mins and feel the stretch on your calves.release the pose and relax.

9.  SHASHANKASANA

Sit with your legs stretched, now slowly bend your both knees & keep them under your buttocks. inhale and slowly raise our hands. arch back little. exhale and slowly bend forward, touch ground with your forehead. maintain the pose for a while. inhale and slowly return to the normal position.

10. ARDH-USTRASANA

Sit straight with your leg stretch,slowly bend your right  leg from knee and keep it under right thigh, do the same with left leg.stand on your knee, inhale and raise your hands,slowly bend little backward with exhalation and hands on the waist. maintain the pose for a while and release slowly and return to basic pose.

11. DRT ( Deep Relaxation Techniques )

• Lie down flat in shavasana.
• Be comfortable and relax completely.

STEP 1

• Bring your awareness to the tip of the toes, gently move your toes and relax. Slowly and subsequently relax the soles, ankle joints, calf muscles, gently pull up the knee caps, release and relax, relax thighs muscles, buttock muscles, hip joints, pelvic region and the waist region. Relax your lower part of the body completely.Chant A-Kara and feel the vibrations on your lower body. 

STEP 2

• Gently bring your awareness to the abdominal region and observe the abdominal movements for sometime, relax your abdominal muscles and relax the chest muscles.

• Bring your awareness to your lower back, relax your lower back and loosen all the vertebral joints. Relax the muscles and nerves around the vertibras. Relax.Relax your back and shoulder completely.

• Shift your awareness to the tips of the fingers, gently move them a little and sensitize . Relax your fingers one by one. Relax your palms , loosen the wrist joints , relax the forearms , loosen the elbow joints, relax your arm and relax your shoulders.

• Shift your awareness to your neck , slowly turn your head  to the right and left , again bring back to the center. Relax the muscles and nerves of the neck

• Relax your middle part of the body, totally relax .

• Chant U-Kara and feel the vibrations in the middle part of the body.

STEP 3

• Gently bring your awareness to your head region. Relax slowly and subsequently chin, lower jaw, upper jaw, lower gums, upper gums, lower and upper teeth and tongue.

• Gently deviate your awareness to your lips , relax lower and upper lip.

• Shift your awareness to your nose, observe nostrils and perceive the warm air touching the walls of the nostrils while exhaling out and feel the cool air touching the walls of the nostrils as you inhale. Do it for sometime and then relax.Relax cheek muscles and keep smile on your face.

• Relax eye balls muscles, feel the heaviness of eyeballs , relax your eye lids, eye brows and in between the eyebrows.  Relax your forehead, temple muscles, ears, the sides of the head , back of the head and crown of the head. Relax your head region , totally relax. Chant M-Kara and feel the vibrations in your head region.

STEP 4

• Observe your whole body from toes to head and relax , chant an AUM in a single breath. Feel the vibrations throughout the body.
• Slowly come out of the body consciousness and visualize your body lying on the ground completely relaxed.

Gently move your whole body a little . Feel the lightness, alertness and movement of energy throughout the body. Slowly bring your legs together and the hands by the side of the body. Turn over to the left or the right side  and come up when you are ready.

12.  Prayer ( Shanti Mantra )

ARE YOU FED UP WITH YOUR INCREASING WEIGHT?

YOGA FOR OBESITY

 ARE YOU FED UP OF YOUR INCREASING WEIGHT? HAVE YOU TRIED ALL METHODS TO GET RID FROM OBESITY AND FAILED??? THE ANSWER FOR YOU IS - YOGA. ITS TIME TO BE SLIM AND FIT WITH YOGA SERIES EFFECTIVE IN LOOSING WEIGHT. IT IS EASY TO PRACTICE AND CAN BE DONE IN YOUR OWN HOUSE.

SURYA NAMASKAR

SERIES OF 12 ASANAS WHEN DONE WITH BREATHING, STEADILY AND COMFORTABLY WILL BE EFFECTIVE IN LOOSING WEIGHT FAST.

THE 12 ASANAS SERIES ARE - 

• PRANAMASANA
• HASTAUTTHANASANA
• PADHASTASANA
• ASWA-SANCHALASANA
• PARVATASANA
• ASTANG-NAMASKAR
• BHUJANGASANA
• PARVATASANA
• ASWA-SANCHALASANA
• PADHASTASANA
• HASTUTTHANASANA
• PRANAMASANA

STANDING ASANAS 

• UTHITA PARSVAKONASANA -

 STAND STRAIGHT ON YOUR MAT.STEP YOUR RIGHT LEG FORWARD,BEND IT FROM KNEE SO THAT YOUR THIGH BECOME PARALLEL TO THE GROUND.PLACE YOUR RIGHT HAND ON THE FLOOR NEAR THE INSIDE OF YOUR RIGHT FOOT.EXTEND YOUR LEFT ARM OVER LEFT EAR.EXTEND WITH YOUR INHALE AND HOLD THE POSE FOR 10 BREATHS,RELEASE AND REPEAT FROM OTHER SIDE.

• VEERBHADRASANA - 

STAND STRAIGHT WITH LEGS TOGETHER,HANDS BY THE SIDE OF YOUR BODY.EXTEND RIGHT LEG FORWARD,STRETCH YOUR LEFT LEG BACKWARDS.BEND YOUR RIGHT KNEE TO THE LUNGE POSITION. INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD AND ATTAIN NAMASKAR MUDRA AND STRETCH UPWARDS.EXHALE AND RELEASE. REPEAT FROM THE OTHER SIDE.

• ARDHACHANDRASANA - 

STAND STRAIGHT WITH FEET TOGETHER,HANDS BY THE SIDE OF YOUR BODY.INHALE AND RAISE YOUR BOTH THE HANDS TOGETHER ABOVE YOUR HEAD AND CLASP THE FINGERS.SLOWLY EXHALE AND BEND TOWARDS RIGHT.MAINTAIN THE POSE,SLOWLY INHALE AND COME BACK.REPEAT FROM THE OTHER SIDE.

• UTKATASANA -

 STAND STRAIGHT,LEGS TOGETHER.HANDS IN NAMASKAR MUDRA IN FRONT OF YOUR CHEST.INHALE AND RAISE YOUR HANDS ABOVE YOUR HEAD.EXHALE AND  BEND FROM KNEE TO PARALLEL YOUR THIGHS TO THE GROUND.RETURN TO THE NORMAL POSE AND REPEAT FOR 2-3 TIMES.

SITTING ASANAS

• ARDHMATSYENDRASANA - 

SIT WITH YOUR LEGS STRETCHED.BACK AND NECK STRAIGHT.BEND YOUR LEFT LEG FROM KNEE TO PLACE IT NEAR RIGHT BUTTOCK.NOW FLEX YOUR RIGHT KNEE AND KEEP YOUR RIGHT LEG ACROSS LEFT KNEE.INHALE DEEPLY AND WHILE EXHALATION TWIST YOUR SPINE TO THE RIGHT AND KEEP YOUR RIGHT HAND BEHIND RIGHT WAIST.LEFT HAND OVER THE RIGHT FOOT.MAINTAIN THE POSE.INHALE AND RELEASE,REPEAT FROM THE OTHER SIDE.

• SHASHANKASANA/ RABBIT POSE

SIT WITH YOUR LEGS STRETCHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.

LYING ASANAS - 

• KUMBHAKASANA ( PLANK POSE) -

 LIE FLAT ON YOUR STOMACH,HANDS BESIDE YOUR FACE.INHALE AND SLOWLY RAISE YOUR CHEST,ABDOMEN,BUTTOCKS AND KNEES OFF THE GROUND INTO THE AIR.STAND OVER YOUR HANDS AND TOES.HOLD THE POSE FOR A WHILE.EXHALE AND RELEASE.REPEAT THE POSE FOR 3-4 TIMES.

• SETUBANDHASANA - 

LIE FLAT ON YOUR BACK, LEG STARIGHT,  HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.

PRANAYAMA 

• KAPALBHATI - 

"ACTIVE EXHALATION, PASSIVE INHALATION." SIT STRAIGHT IN ANY MEDITATIVE POSE(SUKHASANA,PADMASANA,ARDHPADMASANA ).HANDS IN CHIN OR JNANA MUDRA.NOW INHALE DEEPLY ONCE AND CONCENTRATE ON YOUR BREATH, START EXHALING FORCEFULLY WITH THE SOUND FROM NOSE.DO FOR THE 20-30 STROKES(THIS IS ONE ROUND). RELAX AND INHALE DEEPLY.AGAIN REPEAT THE SAME FOR 4-5 ROUNDS.

LOVE YOUR SKIN

              SECRET OF HEALTHY SKIN

•  WASH : - WASH YOUR SKIN WITH COLD WATER 4-5 TIMES A DAY. IN WINTERS USE LUKE WARM WATER.

• CLEANSE : -  CLEANSE WITH RAW MILK OR ANY CLEANSING LOTION ONCE A DAY.

• EXFOLIATE : -  SCRUB OR EXFOLIATE WITH NATURAL SCRUBBER, YOGURT+SEMOLINA/ WALNUT + MILK / OATMEAL POWDER + YOGURT.  

• TONE : - USE A NATURAL TONER LIKE ROSE WATER TO TONE YOUR SKIN.

• NOURISH : - NOURISH YOUR SKIN WITH A GOOD LOTION MIXED WITH 2-3 DROPS OF RAW HONEY OR COCONUT OIL.CHOOSE OIL ACCORDING TO SEASON.

HOMEMADE FACE PACKS / MASKS FOR GLOWING SKIN

FOR OILY SKIN

• BANANA AND HONEY MASK 

1 RIPE BANANA + 2 TBS HONEY + 2-3 DROPS OF LEMON JUICE.APPLY FOR 15-20 MINS. RINSE WITH WARM WATER.\

• PUMPKIN, CREAM AND HONEY PACK

MASHED PUMPKIN + 1/2 TSP BUTTER + 1 TSP RAW HONEY.APPLY FOR 15 MINS AND WASH WITH WARM WATER.

FOR DRY SKIN 

• ALOE VERA AND AVOCADO MASK 

MASH 1/2 AVOCADO + 2 TBS ALOE VERA GEL + 1 TBS DRY OATMEAL + 1  TBS WARMED HONEY.APPLY FOR 10-15 MINS. RINSE WITH WARM WATER.

• HONEY WITH CREAM / HONEY SPIKED CREAM 

MIX 2-3 DROPS OF HONEY TO YOUR BODY LOTION BEFORE APPLYING TO BODY.

RED SKIN 

• CUCUMBER AND OATMEAL MASK 

1 CUP COOKED OATMEAL + GRATED  CUCUMBER.APPLY FOR 20 MINS. RINSE WITH WATER.

ACNE SKIN 

• PLUM AND HONEY PACK  

3-4 RIPE PLUM PULP + 1/2 TSP TURMERIC + 1 TBS RAW HONEY + 1 TBS YOGURT. APPLY AND MASSAGE GENTLY FOR 10-15 MINS. RINSE WITH WATER. 

YOGA FOR BACKACHE

                     BACKACHE / BACKPAIN

BACKACHE OR BACK PAIN IS THE MOST COMMON AILMENT WIDELY PREVALENT THESE DAYS DUE TO SEDENTARY LIFESTYLE, HAZARDOUS WORK PATTERNS, PHYSICAL AND MENTAL STRESS, WRONG POSTURE AND LACK OF EXERCISES.

CAUSES

• PHYSIOLOGICAL -  PREGNANCY, MENSTRUATION.

• PATHOLOGICAL -  DISC PROLAPSE,  SPONDYLOSIS, CHRONIC KIDNEY OR PROSTATE DISORDERS, INFLUENZA, ARTHIRITIS, FEMALE DISORDERS.

• ACCIDENTAL -   MUSCULAR SPRAIN,  INJURY TO SPINE, FALLING DOWN, CARRYING HEAVY WEIGHT,  LIFTING IMPROPERLY, POOR POSTURE. 

YOGA FOR BACKACHE 

• BHUJANGASANA/ COBRA POSE 

LIE FLAT O YOUR STOMACH, LEG STRAIGHT, HAND STRAIGHT. INHALE AND SLOWLY RAISE FOREHEAD,SHOULDER,CHEST UP TO NAVAL,WAIT FOR A WHILE,NOW STRETCH YOUR BACK AND HANDS.KEEP YOUR HEAD UP AND LOOK UPWARD. MAINTAIN THE POSE AND SLOWLY RELEASE BY EXHALING AND RETURN TO BASIC POSE.

• USTRASANA/ CAMEL POSE

SIT STRAIGHT WITH YOUR LEG STRETCH,SLOWLY BEND YOUR RIGHT  LEG FROM KNEE AND KEEP IT UNDER RIGHT THIGH, DO THE SAME WITH LEFT LEG.STAND ON YOUR KNEE, INHALE AND RAISE YOUR HANDS,SLOWLY BEND LITTLE BACKWARD WITH EXHALATION AND CATCH YOUR ANKLES.MAINTAIN THE POSE FOR A WHILE AND RELEASE SLOWLY AND RETURN TO BASIC POSE.

• DHANURASANA/ BOW POSE

LIE FLAT ON YOUR STOMACH,LEGS STRAIGHT,HANDS SR HEAD AND STRAIGHT. BEND YOUR KNEES AND HOLD BOTH THE ANKLES WITH HANDS. INHALE AND RAISE YOUR HEAD AND LEGS SIMULTANEOUSLY AND STRETCH. MAINTAIN THE POSE FOR A WHILE AND SLOWLY RETURN WITH EXHALATION.

• MARJARI ASANA/ CAT POSE

STAND ON YOUR KNEES AND HANDS (LIKE CAT)INHALE AND RAISE YOUR HEAD UP AND BACK(SPINE) INWARD, NOW EXHALE AND LOWER DOWN YOUR HEAD AND BACK UPWARDS. REPEAT THE MOVEMENT FOR 5-10 TIMES. RELASE SLOWLY AND RETURN TO SITTING POSE.

• SETUBANDHASANA/ BRIDGE POSE

LIE FLAT ON YOUR BACK, LEG STARIGHT,  HAND STRAIGHT, INHALE AND SLOWLY RAISE YOUR BUTTOCKS AND ARCH YOUR BACK TO FORM A BRIDGE OF YOUR BODY. SUPPORT YOUR BACK WITH YOUR HANDS ( ELBOW FLEXED ). MAINTAIN FOR A WHILE. EXHALE AND SLOWLY RELEASE THE POSE.

 

• SHASHANKASANA/ RABBIT POSE

SIT WITH YOUR LEGS STREACHED, NOW SLOWLY BEND YOUR BOTH KNEES & KEEP THEM UNDER YOUR BUTTOCKS. INHALE AND SLOWLY RAISE OUR HANDS. ARCH BACK LITTLE. EXHALE AND SLOWLY BEND FORWARD, TOUCH GROUND WITH YOUR FOREHEAD. MAINTAIN THE POSE FOR A WHILE. INHALE AND SLOWLY RETURN TO THE NORMAL POSITION.

• SHALABHASANA

LIE ON YOUR STOMACH, LEG STRAIGHT, HANDS STRAIGHT. MAKE FIST OF YOUR HANDS AND KEEP UNDER YOUR THIGHS, CHIN ON GROUND. SLOWLY INHALE AND RAISE YOUR BOTH LEGS ( UPTO 30 - 45 DEGREES ). MAINTAIN THE POST FOR A WHILE.EXHALE AND RELEASE THE POSE.

• MATSYASANA/ FISH POSE

LIE DOWN ON YOUR BACK. LEGS TOGETHER HANDS BY THE SIDE OF YOUR NECK. INHALE AND SLOWLY RAISE YOUR HEAD WITH SUPPORT OF YOUR HANDS AND TOUCH THE GROUND FROM CROWN OF THE HEAD. HANDS BY THE SIDE OF YOUR BODY.MAINTAIN THE POSE FOR A WHILE AND RELEASE WHILE EXHALATION.

• SPINAL TWISTING POSE

LIE FLAT ON YOUR BACK.  HANDS  STRETCHED PERPENDICULAR TO THE BODY.

FOLD YOUR RIGHT KNEE. INHALE AND WHILE EXHALATION TWIST YOUR SPINE AND KEEP YOUR RIGHT KNEE TO THE LEFT SIDE OF YOUR BODY AND HEAD TO THE RIGHT. INHALE AND COME BACK. DO THE SAME WITH THE LEFT LEG.

NEEM : THE MIRACULOUS HERB

 

                     MARGOSA / NEEM 

MARGOSA OR NEEM (AZADIRCHTA INDICA) IS A MOST COMMON TREE IN INDIA.ITS BENEFICIAL PROPERTIES ARE KNOWN FOR THOUSANDS OF YEAR.THERE ARE TWO VARIETIES OF MARGOSA - A. INDICA & A. JUSS. COMMONLY KNOWN AS NEEM.

PROPERTIES OF MARGOSA -

• ANTI-INFLAMMATORY
• ANTIPYRETIC
• ANTI FUNGAL,ANTIBACTERIAL & ANTIVIRAL
• ANTI-ARTHRITIC
• ANTI FERTILITY
• ANTIMALARIAL
• ANTI TUMOR
• HYPOGLYCEMIC
• DIURETIC
• SPERMICIDAL
• IMMUNOMODULATORY

MEDICINAL USE -

•   LEAF - LEPROSY, EYE PROBLEM, EPISTAXIS, INTESTINAL WORMS, ANOREXIA, BILIOUSNESS, SKIN DISEASES.

• BARK - ANALGESIC, ANTIPYRETIC.

• FLOWER - BILE SUPPRESSION, PHLEGM, INTESTINAL WORMS.

• FRUIT - PILES, INTESTINAL WORMS, URINARY DISORDERS, EPISTAXIS, PHLEGM, DIABETES, WOUND HEALING.

• TWIG - COUGH, ASTHMA, PILES, SPERMATORRHOEA, OBSTINATE URINARY DISORDER, DIABETES.

• GUM - SCABIES, WOUND, ULCER, SKIN DISEASES.

• SEED - LEPROSY AND INTESTINAL WORMS.

• OIL -  SKIN DISEASES, LEPROSY AND INTESTINAL WORMS.

METHOD OF APPLICATION 

•  MALARIA - AN INFUSION OR A DECOCTION OF FRESH LEAVES. DOSAGE - 15-60 gm.

• PILES - 3 gms OF INNER BARK + 6gms OF JAGGERY EVERY MORNING.

• LEPROSY - 12 gms OF NEEM LEAVES + 3 dgm OF PEPPER DAILY. MASSAGE WITH SAP FOR 40 DAYS SIMULTANEOUSLY.

• SKIN DISORDERS - APPLY NEEM LEAVE PASTE EXTERNALLY OR NEEM OINTMENT ( FRY 50gms OF NEEM LEAVES IN 50 gms OF PURE GHEE UNTIL OINTMENT CONSISTENCY OBTAINED).

• EYE DISEASE -  NEEM LEAVE JUICE 1-2 DROPS EVERY NIGHT.

• HAIR DISORDERS -  WASH HAIR WITH NEEM LEAVE DECOCTION.

• ORAL DISORDERS -  CLEAN TEETH DAILY WITH NEEM TWIG.

• DIABETES -  10-15 ML OF FRESH NEEM LEAVE JUICE EMPTY STOMACH DAILY.

• GASTRIC ULCER - DECOCTION OF LEAVES & BARK 20-30 ML DAILY.

• CONTRACEPTION - INTRA-VAGINAL APPLICATION OF NEEM OIL PRIOR TO COITUS OR NEEM OIL SWAB AFTER COITUS FOR 2 HOURS PREVENTS PREGNANCY.

• POST PARTURATION DISORDER - NEEM LEAVE JUICE ADMINISTRATION DURING LABOUR PRODUCES NORMAL CONTRACTION. TEPID DECOCTION AS A VAGINAL DOUCHE HEALS WOUND OF DELIVERY N PREVENT INFECTIONS.

MISCELLANEOUS USE 

YOGA : SCIENCE OF LIVING

MAHARISHI PATANJALI AND ANCIENT SCIENTIST HAD INVENTED YOGIC SCIENCE FOR BETTER LIVING FOR THE UNIVERSE. PATANJALI HAD WRITTEN 52 ORIGINAL HYMNS IN SANSKRIT LANGUAGE. 

PATANJALI YOGA SUTRAS, THE 1ST SUTRA IS 'ATHAH YOGANUSHASANUM'  i.e. "LETS FOLLOW THE DISCIPLINE OF ONENESS". YOU ARE AN INDIVIDUAL ENTITY OF THE UNIVERSE AND OF THE LIFE. YOGA WORD ITSELF VIBRATES FOR UNITY AND EQUANIMITY OF THE LIFE. IN THE TRUE SENSE, YOGA IS THE SCIENCE OF LIVING.

YOGA CONDEMNS FRAGMENTATION OF HUMAN MIND AND ITS MYTHS. YOGA EXPLORES INTELLIGENCE OF INTEGRITY OF LIVING. IT STARTS FROM DISCIPLINE OF ONENESS OF "I" AND LEADS TO THE UNIVERSE. HERE ECOLOGY AND PSYCOLOGY WORK TOGETHER.

MODERN SCIENCE HAS MADE THE WORLD VERY SMALL AND BROUGHT IT TOGETHER MATERIALLY AND PHYSIOLOGICALLY, BUT MAHARISHI PATANJALI SAID "YOU ARE THE WORLD". 

WE NEED YOGA THAN TODAY THAN ANY OTHER DAY IN PAST. IT IS A SURVIVAL NEED OF THE WORLD. YOGA IS THE ANSWER FOR BETTER LIFE AS IT TEACHES US ABOUT THE HARMONIOUS RELATIONSHIP BETWEEN BODY, MIND AND SPIRIT WELL CONNECTED TO THE INTELLIGENCE OF THE LIFE FORCE.

 YOGA DOES NOT SEEM TO HAVE BEEN USED AS A THERAPEUTIC SYSTEM IN ANCIENT TIMES. YOGA HAS BEEN CONSIDERED AS A SPIRITUAL DISCIPLINE AND RECOGNIZED AS SUCH THROUGHOUT THE AGES BY ALL OTHER SYSTEMS OF PHILOSOPHY. BUT IT IS ALSO NECESSARY TO UNDERSTAND THE YOGA SCOPE IN TERM OF THERAPY.

                                   REALIZING THIS SITUATION, IN 1920'S SWAMI KUVALYANANDA MODERNIZED THE YOGA FOR CURATIVE & PREVENTIVE MEASURES OF HUMAN SUFFERINGS BY MAKING THE SCIENTIFIC INVESTIGATION ON YOGIC EXERCISES. BY THIS HE FOUND THE REAL BENEFITS AND CONTRA-INDICATIONS  OF VARIOUS YOGIC TECHNIQUES.

 "LET'S LEARN AND LIVE  YOGA FOR BETTER TODAY AND TOMORROW."

COMMON COLD

                     THE COMMON COLD 

THE COMMON COLD OR ACUTE CORYZA IS AN INFLAMMATION OF UPPER RESPIRATORY TRACT CAUSED BY INFECTION WITH VIRUS.ITS A MOST COMMON DISEASE THAT OCCURS USUALLY DURING WINTERS.

SYMPTOMS  

• FEELING OF SORENESS OF THE THROAT
• CONGESTION OF NASAL PASSAGE
• RUNNING NOSE
• SNEEZING
• HEADACHE
• SORE THROAT
• CHILLS
• BODY ACHES
• LOSS OF APPETITE
• RISE IN TEMPERATURE

HOME REMEDIES FOR COMMON COLD 

DIET - 

• TAKE VITAMIN C RICH DIET( CITRUS FRUITS, GREEN LEAFY VEGETABLES, SPROUTED GREEN GRAM & HORSE GRAM ) AS IT IMPROVES IMMUNITY.
• 2 tsp OF HONEY +1/4th tsp BLACK PEPPER.
• 2 tsp OF HONEY BEFORE BED.
• GARLIC SOUP IS BEST FOR COMMON COLD.
• GARLIC PIECES(2 CLOVES) + 1 tsp HONEY + GINGER JUICE(2-5 DROPS).
• DRINK HOT WATER ALWAYS.
• GARLIC OIL + ONION JUICE, DILUTE WITH WATER AND HAVE 3-5 TIMES A DAY.
• GINGER TEA( GINGER + WATER+LEMON GRASS+ BLACK PEPPER+ JAGGERY) IS GOOD FOR COMMON COLD.
• HOT MILK + TURMERIC POWDER (PINCH) + JAGGERY AT NIGHT.

WATER TREATMENT - 

• INHALE STEAM WITH EUCALYPTUS OIL TWICE OR THRICE A DAY. 
• TAKE HOT FOOT BATH(DIP YOUR LEGS IN HOT WATER) FOR 10 MINS TWICE A DAY.
• WARM WATER GARGLING WITH SALT TWICE OR THRICE A DAY.
• TAKE WARM OR HOT WATER BATH.
• WARM CHEST COMPRESS( DIP A TURKISH NAPKIN IN WARM WATER, SQUEEZE IT AND PUT IT OVER CHEST N COVER IT WITH WOOLEN CLOTH) FOR 20 MINUTES.

OTHER -

• MASSAGE WITH MUSTARD OIL + GARLIC OIL GENTLY OVER CHEST N UPPER BACK FOR 20 MINUTES.
• GIVE HOT FOMENTATION OVER MASSAGED AREA FOR 10-15 MINUTES.

 RULES FOR HEALTHY LIFE  

"HEALTH IS DEFINED AS NORMAL STATE OF BODY, MIND AND SPIRIT".FOR HEALTHY LIFE ONE SHOULD OBSERVE SELF DISCIPLINE AND KEEP BALANCE BETWEEN FOOD HABITS, PHYSICAL ACTIVITY, BEHAVIOR, SLEEP AND CELIBACY.

THE FOLLOWING LIFE STYLE CHANGES IF DONE, HELPS IN LEADING HEALTHY LIFE : 

1. WAKE UP 

EARLY IN THE MORNING ONE OR TWO HOURS BEFORE SUNRISE. BRUSH TEETH WITH TWIG OF BABUL(KIKAR, ACACIA ARABICA) OR NEEM (AZADIRACHTA INDICA).

2. USHAPANAM

• DRINK 200 - 600 ml OF FRESH WATER EARLY IN THE MORNING (QUANTITY OF WATER MAY VARY SEASONALLY). 
• DRINK A GLASS OF WATER HALF AN HOUR BEFORE AND AFTER MEALS, DON'T DRINK IMMEDIATELY.
• 2-3 LITERS OF WATER IS ESSENTIAL IN A DAY.

3. PHYSICAL ACTIVITY

• HALF AN HOUR BRISK WALK DAILY.
• HALF AN HOUR  TO 45 MINUTES YOGASANA AND PRANAYAMA.
• YOGA AND EXERCISE WILL DEPEND UPON YOUR AGE, SEASON, AILMENTS(DISEASE), CONSTITUTION AND STRENGTH.

4. PRAYER 

• MORNING AND EVENING PRAYER IS ESSENTIAL FOR BALANCE BETWEEN BODY AND MIND.
• PRAYER PURIFIES YOUR MIND(MANA), SOUL(ATMA) AND SPIRIT(CHITTA).

5. MASSAGE 

• MASSAGE ALL PARTS OF YOUR BODY  ESPECIALLY JOINTS DAILY  AS IT IMPROVES BLOOD CIRCULATION, MOVEMENT OF JOINTS, REGULATES BODY TEMPERATURE AND CIRCULATION OF INTERNAL ORGANS, SKELETAL MUSCLES ANS SKIN.
• USE GINGELLY  OR MUSTARD OIL IN WINTER AND COCONUT  OIL IN SUMMER & AUTUMN.

6. BATH 

• IN ALL SEASON COOL OR NEUTRAL NATURAL WATER IS GOOD.
• USE WARM WATER IN WINTER .
• BATH TWICE A DAY IN SUMMER.
• PERSON WITH RESPIRATORY DISORDERS, JOINT AND MUSCLE PAIN SHOULD USE WARM WATER FOR BATHING.

7. DIET 

• LIVE, NATURAL AND POSITIVE DIET IS ESSENTIAL FOR HEALTH.
• 2 PRINCIPAL MEALS IN A DAY ARE SUFFICIENT TO FULFILL OUR ENERGY NEEDS.
• DIET SHOULD BE OF 3 TYPES - ELEMINATIVE DIET(ROUGHAGE AND FIBERS),SOOTHENING DIET ( VIATAMIN AND MINERAL RICH ),  BUILDIND DIET (FOOD WITH CARBOHYDRATE,PROTEIN AND FAT).
• HAVE YOUR SUPPER BEFORE 2-3 HOURS OF SLEEP.

8. SLEEP 

• "EARLY TO BED EARLY TO RISE MAKES A MAN HEALTHY, WEALTHY AND WISE".SLEEP BETWEEN 9-10 PM AT  NIGHT AND WAKEUP BY 4:30-5 AM IN THE MORNING.6-8 HOURS OF SLEEP IS NECESSARY FOR BODY.
• AN AFTERNOON NAP IN AUTUMN AND SUMMER WILL KEEP YOU FRESH.
• MEDITATE BEFORE YOU GO TO BED.