Secrets of Skin care

Take a look around your kitchen shelf. You'll be surprised at what you find. Did you know that tomato and lime are excellent bleaching agents? And this is just the tip of the 'ice' berg. Find out more as you read on.

1. Unboiled milk is an excellent cleanser. Dip a piece of cotton wool in a little cold milk and rub it gently on your face. You will see a lot of dirt on the cotton. Keep cleaning your face in a circular upward movement until the cotton comes out completely clean.

2. Ice-cold water is an excellent astringent and skin freshener and serves to close the pores that have opened while cleansing. It also tones the skin.

3.Cream or 'malai' is a very good moisturizer and it needs to be applied to replace the oils that are lost while cleansing and toning. It will keep your skin supple and young.

4. Equal quantities of corn flour, jowar flour (atta) and cream (malai) can give you an instant facelift. You need to make a paste and apply it on your face. Wash it off after it dries. While jowar atta will remove the dead cells, corn flour will tone up and tighten the skin and the cream will moisturize it.

5. Cabbage juice mixed with a little yeast and a tablespoon of honey is an excellent remedy for dry skin. Leave a thick paste on your face for about 15 minutes for best results.

6. Lettuce juice mixed with an equal quantity of rose water and a few drops of limejuice is an excellent remedy for oily skin. It should be applied for at least 30 minutes for best results.

Diet for Food Skin

A healthy glowing complexion is the most important attribute of a natural beauty. Beauty care starts with the skin. The first step, then, would be to take care of what you put on the inside, because it shows up on the outside!

Did you know that scaly skin is a result of fluorine deficiency? Fluorine is the anti-resistant element of the human body, the absence of which creates problems in the blood and spleen. Since cooking and heating foods destroys fluorine, it is better to eat uncooked raw fruits and vegetables. Other foods rich in fluorine are goat milk and cheese, rye flour, avocados, sea plants and cabbage, cream whey and cottage cheese.

Sodium deficiency causes skin to become sticky and makes it wrinkle faster. Cucumbers are ideal for combating and preventing sodium deficiency because they are not only high in sodium, but also help in keeping the body cool, a great summer�s treat.

Skin rashes are the result of silicon deficiency. To avoid pus and rashes, eat plenty of sprouts, alfalfa, barley, tomatoes, spinach, strawberries and figs.

Chlorophyll supplements that are found in wheat grass and other green leafy vegetables are excellent to combat skin eruptions.

Always remember that most skin problems start with the kidneys. So flush out your system with plenty of water and eat foods with high iodine content like carrots, beetroot and leafy vegetables. An ideal way to start your day is with a glass of water with a twist of lime and 1 tsp. honey. Drink at least 10 - 12 glasses of water the rest of the day; it not only improves digestion but also clears out toxins from your body.

Quick Herbal Tip for Skin

Skin Cleanser:
Found in your own kitchen is a simple, chemical free cleanser good unboiled milk. All you need to do is dip a piece of cotton wool in milk and wipe your face with it. It also cleans unseen dirt and goes down into your pores. Another fine cleanser is almond oil, especially effective in protecting the delicate skin under the eyes.

Skin Moisturizer:
For normal skin care, you can take 1 cup of yogurt, 1 tablespoon orange juice and 1 tablespoon lemon juice and mix it into a paste. Apply it on your face as a mask and keep it on for 15 minutes. Then clean it off with a wet tissue watch your complexion glow. For dry skin, you could use a mixture of cooked oatmeal and honey; it will not only help moisturize the skin but also acts as a good cleansing agent.

Skin Nourishment and Bleach:
For nourishing your face try a protein mask. You can prepare this mask by first soaking 1 tablespoon urad dal and 4 almonds in water overnight and then grinding them into a paste. You can then apply this protein mask to your face and wash it off after half an hour. This exceptional protein mask will not only nourish the skin but also bleach it.

Wrinkle Prevention and Softer Skin:
To prevent wrinkles and soften your skin, you could try pure castor oil; it is known to slow down the aging process of the skin.

Skin Conditioner:
Another simple and excellent skin conditioner that can be made out of 1 tbsp. honey blended with 2 tbsp. cream (of milk). Leave it on for a few minutes and wash it off. It works like magic.

Skin Blemishes:
For skin blemishes, you can try rubbing a raw potato on your face.

Sun-Protection Lotion:
Its summer time. Time to cool off. So lets wind up with a good home-made sun-protection lotion. Take cucumber juice and equal amounts of glycerine and rose water and make a concoction. This should be refrigerated. Try it, its really cool.

Ardha Matsyendrasana

In Sanskrit, ardha means half. Matsyendra was a legendary sage in yoga called the King of the Fishes. The legend says that Shiva went to an island with his consort Parvati. The fish listened near Shiva and learned yoga. Shiva realized this and blessed the fish by sprinkling water on it, and then it assumed form as Lord of the Fishes, or Matsyendra who is said to have spread the wisdom of yoga.

This pose rotates the spine making it flexible. It is also called a half spinal twist and is done from a seated position. Other twists are also named after sages in yoga.

Technique: Sit on your mat in Dandasana with your legs extended in front of you. Bend your left leg and position your left foot on its side beneath you. The outer edge of the foot should be on your mat while you sit on the inner edge of the horizontal foot. Place your left sit-bone on the inner left heel and the right sit-bone on the outer ball of the big toe of the left foot. If you cannot yet assume this position use a folded blanket on top of the left foot as a prop. The blanket should be folded so that it is thick enough to so that you can sit comfortably with equal weight on eac sit-bone..

If the pose creates pain in the left knee, try rolling a wash cloth tightly so that it forms a cylinder and positioning it high up in the inner knee as you fold the leg. This prop will often make needed room in the joint and can allow this and other poses with bent legs to be assumed in a pain-free fashion.

The right leg should now be bent and the right foot positioned on the floor outside the left thigh with the knee pointed up toward the ceiling. Attempt to keep equal weight on the insde and the outside of the right foot.

Your spine should be elongated during this pose. In the pose you twist the torso to the right while maintaining an erect extended spine. Be aware of keeping equal weight on each of your sit-bones and of keeping the shoulders at the same height throughout. This will help you to maintain the proper spinal orientation.

In both the preliminary pose and in the final pose you use your arm to help deepen the stretch. In the preliminary version of the pose your left arm is bent and the left elbow is placed on the outside of the outer crook of the bent right leg. The hand is palm upward. Press with the arm to deepen the spinal twist. See the photo for positioning details.

In the final pose bring your left armpit over the bent right leg and bend the left arm back. Then swing the right arm behind you and try to clasp the left hand or if possible wrist with the right hand. If you cannot yet reach the left hand with the right use a strap or yoga belt. Hold onto the belt with the left hand and allow it to lie on the floor behind you. Clasp it with the right hand and work the hand up the belt until you the right hand is as close as possible to the left hand.

In both the preliminary pose and the final pose turn the head and gaze to the left and focus on twisting the torso to the right around your extended and elongated vertical spine.

Exhale and twist more deeply. As you inhale, extend the spine taller and more erect. Continue to work with your breath twist more deeply with each exhalation. Use long breaths. Think of lifting on the inhale and softening the belly on the exhale as you twist more deeply.

Attempt to hold the pose for 30 seconds to one minute on each side.

Come out of the pose and change sides. The legs change positions and you twist to the opposite side. Remember to twist toward the opposite knee that is raised. Use your elbow or clasped arms to deepen the twist. Remember to use the exhaling and inhaling advice given. Take it slow and easy-do not hold the breath and do keep it even.

Release the pose and rest in a seated position.

Beginner’s Tip: This pose can teach you how to have a full and rhythmic breath when under stress. Use this wisdom to calm the body in the twist and it can extend to situations off of the mat in your life.

Dandasana

Dandasana is the starting posture for seated poses much like Tadasana (the “mountain pose”) is the starting posture for standing poses. In this pose, your alignment is similar to Tadasana in that, when the pose is viewed from the side, your ear is above the shoulder which is above the side of your mid-hip.

Technique: Sit on the floor with your legs stretched out in front of you. Reach back with each hand and move your buttock flesh backwards and out to the sides. This adjusts the angle of your pelvis. Place your palms on the floor next to the hips with your fingers facing toward the feet. Press down through your hands and give your spine more length. With an erect spine, lift up through the top of your head. Open your chest and widen your shoulders. Lift the sternum and bring it forward. Keep your abdomen relaxed and open. Get as much length as you can between the pelvis and ribs by extending the spine upwards.

The extended spine should be perpendicular to the floor. This means that the side hip bones are over the sit bones and directly under the outer shoulder bones. Retain the normal spinal curves that that your spine has when standing erect in tadasana. The lower back should be slightly concave. For most this is achieved by bringing the back pelvic rim forward. However, for some with a very mobile lumbar spine, it is possible to over-arch the lower back by bringing the back pelvic rim too far forward. Be aware of your own lower back and try to get a “normal” concave arch.

Extend the legs forward with energy from the heels. Bring the kneecaps toward the torso and up the leg using the quadrecepts muscles in your upper legs. Your heels may come off the floor when your legs are straight and active. Press your thighs press into the floor.

Lip Care

• You can mix one-tablespoon cranberry sauce juice with two tablespoons Vaseline for a delicious home made lip balm.
• Apply the juice of lemon skin for avoiding black colour of lips

• Massage your lips with coriander leaf juice for soft and rosy lips.

Eye care

• Dip wads of cotton in a chilled mixture of cucumber and potato juice. Keep this on your eyelids for 15 to 20 minutes and gently wash it off. Apply a little baby oil.
• For long eyelashes.., apply a thin coat of castor oil every night. It strengthens lashes and cools your eyes.

• Massage a few drops of coconut oil around the eyes to get rid off dark circles.

• To reduce puffiness of your eyes, grate a potato; tie in a cloth and place the cloth over your eyes for about 15 minutes.
• Add a small pinch of salt in water and wash for bright and sparkling eyes.
• Mix tomato juice and lemon juice in equal quantity and apply around the eyes. After 30 minutes wash it off with cold and hot water alternatively.
• Make a paste of sandal wood and nutmeg. Apply the paste around the eyes before sleeping and wash it off in the morning.
• Crush a cucumber and take the juice. Add a little rose water and apply around the eyes and wash it after 30 minutes.

• Place cotton wool swabs dipped in cold milk on closed eyes for removing dark circles.

Body care

• Mix six-teaspoon petroleum jelly, two-teaspoon glycerin and two-teaspoon lemon juice. Apply this moisturizing lotion at least twice a week if you have dry and flaky, arms and legs
• Peel and grate a cucumber. Squeeze the juice to this, mix half-a-teaspoon glycerin and half-a-teaspoon rose water. Apply this on sunburns, leave it for some time.
• If you have cracked heels, melt paraffin wax; mix it with little mustard oil and apply on the affected area. Leave it overnight. After 10 or 15 days, your heels will become smooth.
• Massage your body with a mixture of coconut oil and any of your favourite scented oils like lavender or rosemary.
• For rough palms, use a mixture of glycerin and limejuice in equal proportion.

• For cracked heals, massage the foot with coconut oil and keep the foot in warm water for some time. Wipe the water off the feet and apply a mixture of hibiscus flower(10), Henna (1 handful) and juice of half a lemon. when dry wash it off.

• Remove scars on your hands and feet by rubbing them with lemon peel.

Epidemiology

The incidence of asbestos lung cancer is one in ten lakh persons. As far as western countries are concerned the incidence is slightly high. The incidence of this disease is 7 – 40 in ten lakhs persons. The reason for the increased incidence in western countries is nothing but the industrialization.

As far as United States of America is concerned the mesothelioma incidence reached 15 people out of ten lakh persons in the year 2004.

The men are more prone for mesothelioma however this disease condition can be noticed women too. The risk of mesothelioma increases as the age increases but the disease can make its appearances at any age.

As far the part of the body is concerned the peritoneum are highly susceptible as nearly one third of the mesothelioma are found to be seen in peritoneum.

The Risk Factors

As discussed earlier the asbestos exposure is the major risk factor. This doesn’t imply that the person who are not at all exposed to asbestos are not be bothered by this dangerous disease condition.

Yes, there are reports of mesothelioma in those who were not at all having any connection to asbestos either directly and indirectly.

Mesothelioma can also be triggered by other substances such as irradiation, erionite [fibrous silicate], and thorium dioxide but the incidences are very rare.
Symptoms

The common mesothelioma symptoms include weight loss, chest pain, diarrhea, constipation, cough, difficult in breathing, etc. Symptoms of the asbestos lung cancer vary according to the types of mesothelioma.
Treatment

Radiotherapy is one of the best mesothelioma treatment options. These mesothelioma tumors are resistant to radiation, but radio therapy helps to mitigate the symptoms such a blood vessel obstruction.

Radio therapy along with chemotherapy can be attemptedfor mesothelioma diagnosis. Knowing the mesothelioma information will definitely help you to prevent the mesothelioma condition.

The asbestos lung cancer affected victims can seek an opinion from a reputed mesothelioma attorneys.Although they are charging huge amount as fees, you can confirm them that you would pay after getting mesothelioma compensation.

Mesothelioma

The mesothelioma cause is not much as we think. The people who are exposed to asbestos particle are highly prone for this dangerous disease condition. The people who are in the job of washing the dress materials of the person who is working in asbestos factory are also equally susceptible.

The reason is that these people may inhale the asbestos dust that comes out while washing the asbestos contaminated dress materials. The people who are in to house renovation using the asbestos mixed cement products are also coming under risk category. But one big relief is that there is no connection between the smoking habit and mesothelioma development.

Lung Cancer

Lung cancer or bronchogenic arcinoma, a life threatening disease, is the uncontrolled growth of abnormal
in one or both of the lungs. While normal lung tissue cells reproduce and
into healthy lung tissue, these abnormal cells reproduce rapidly and never
into normal lung tissue. As a result,
mass known as a tumor are formed, disrupting the lungs and making it difficult
to function properly. Tumors can be benign (non-cancerous) or malignant (cancerous).
Benign tumors may grow causing discomfort and bleeding, but they do not spread
to other parts of the body and can be removed. Malignant tumors grow aggressively,
spread into other areas of the body and destroy normal tissue. The process of
spreading the tumor is called metastasis (secondary tumors) and the areas of tumor
growth at these distant sites are called metastases.
Usually lung cancer, develops within the wall or epithelium of the bronchial tree. But
it can start anywhere in the lungs and affect any part of the respiratory system.
Lung cancer mostly affect people between the ages of 55 and 65 and often takes
many years to develop. Once it occurs, cancer cells can break away and may spread
to the lymph nodes or other tissues in the chest, including the lung opposite
to where it originated. It may also spread to other organs of the body, such as
the bones, brain or liver.

Shaving and Your Razor Blade

The blade should ALWAYS be sharp even if it means changing it at least once a week.

Are you looking for even more tips? Then the forum is the place you want to be. Here is what they are talking about. Click on any of the headlines below and then click again on guest if you are not a member.

Mahasirs mudra (Large head mudra)

Sit in any meditative pose, with eyes shut. Touch tip of thumb to tips of index and middle finger. Press down ring finger so it touches base of thumb. Extend little finger. Do for each hand. Sit with this mudra for three minutes or more for headache relief. Benefits: Mudras are said to work by tapping the biological map of the human in the brain (called homunculus). This particular mudra relieves congestion, removes anxiety, calms the mind by balancing both brain hemispheres.

Nadi shodhana (Energy channel cleanser)

Sit in any meditative pose. Place left hand in chin mudra, with tip of index finger touching the tip of your thumb. Place the right hand in nasagra (nosetip) mudra, using the remaining fingers to shut and open the nostrils as instructed.

This is a simple version. Shut your right nostril with right hand thumb. Inhale from the left for four counts. Exhale from left for four counts. This is one round. Do up to ten rounds.

Repeat by shutting the left nostril, and inhaling from the right nostril for four counts. Exhale from the same nostril for four counts. This is one round. Repeat up to ten rounds for the left nostril also.

Benefits: This balances both brain hemispheres, bringing inner harmony, removing inner conflicts that can set off psychosomatic disorders in the body. It belongs to the set of cleansing, healing practices with the least contraindications. Also used to relieve tension headaches.

Instant stress relief with yoga!

Yoga's most important impact is it's ability to tackle stress. Some special poses are particularly effective as de-stressors. Keeping this set handy will help you gain an immediate sense of control when being overwhelmed by external stressors.

The poses work by wringing out stress-induced body stiffness. Muscles get cramped in a state of readiness when we are faced with any feeling of anxiety or anger or heightened hyper-vigilance. This is because the body's response to stress is still very primitive. It prepares itself to either flee or fight. The muscles in our limbs tense in reaction to this need.

Since in an urban set-up we are required to neither flee or fight physically, we end up suffering the physical consequences of our body's reaction to stress.

Several biological changes are triggered due to stress: blood chemistry changes, preparing to clot faster, showing just how animalistic we are biologically! The iris width changes, to manage vision better (again, the same instinct of an animal that needs to catch better sight of either prey or predator).

The mechanisms involved with sweating, excretion, body hair also immediately change, to accommodate an emergency situation. For example, the body hair stands erect (in an animal, this can give it intimidating inches).

So, although the stress situation we face is not physical any more our body continues to create neuro-chemical loops which leave their negative imprint on our body. This is why stress long-term leads to a whole host of chronic ailments, like blood pressure (both high or low), diabetes, heart problems, stroke, skin eruptions, digestive mess-ups and more. What it does to our emotional and familial life is better left unsaid.

Yoga poses for de-stressing works out all the systems adversely hit by stress. The poses are designed to set off the master switch that halts our biological and emotional response to stress. For instance, breathing will remain calm, or it will normalise much sooner, even in those who fly off the handle. This in turn will coax the other systems to settle back into an unthreatened state of calmness. When this physical calmness is achieved, our own psychological and emotional perception to the threat also changes.

Brahmari (Humming bee breath)

Sit up straight in any meditative pose. Shut your eyes and place the index finger of each hand in the respective ear to plug it.

Inhale and exhale a few times. Inhale deeply. While exhaling, hum gently, making a 'mm' sound with closed lips. Feel the sound vibrate in your face and the rest of your body, further involuting the mind. This is one round. Then inhale deeply, exhaling to repeat about five to ten rounds.

Points to note: Do not exert while humming. Beginners usually do so to increase the length of the humming. That will happen with regular practice. Also doing any pranayama, particularly Brahmari, while lying down.

Benefits: It is the most healing of all pranayamas, with least contraindications. It is extremely calming. It clears the sinus cavities in the face. It is used before meditation to induce mental calmness. Used in migraine relief and prevention.

Beat that headache with yoga!

Headaches can prove to be chronic ailments and can sap us completely. Some victims know the triggers, especially with migraines, and learn to avoid foods, situations or stressors that set off a headache. Where the trigger is psychosomatic yoga can offer immense help in preventing or relieving a bout.

Other headache triggers involve a weak neck, bad posture, work conditions that are not ergonomic, eyestrain (especially due to bad lighting or squinting) or weak eyesight that has been neglected.

Congestion in the respiratory system is yet another common cause. Some athletes or exercise freaks also suffer from a sudden attack from over-exertion. Such physical causes are naturally offset by a regular yoga sadhana.

Sometimes the causes for a headache may be hidden. Bad eating habits, including skipping meals, can trigger headaches caused by plummeting blood sugar levels. Overeating and chronic constipation may be other causes.

Certain medications can also have an allergic reaction that sets off a pulsating pain in the head. Any unusual physical activity done suddenly may set off a headache, called exertional headache. Certain foods like cheese and MSG used in Chinese food are also known triggers in chronic cases.

In such cases being aware of the trigger may help avoid it. Involving a medical practitioner would help you locate the cause faster. Once conventional therapy has been started, you may consider complementing it with a regular yoga sadhana which powers the body against such attacks.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, Kerala, leads you through five yogic practices that help relieve headaches.

Yogic therapy for diabetes

ndia has one of the highest rates of diabetes in the world. Even Indians who have shifted abroad are susceptible to it, indicating that diabetes causes are either genetic, with behaviourally inherited triggers (dietary or lifestyle habits), a sedentary life-style and disinterest towards exercise in general.

However, regular yogic practice and lifestyle modifications that include yogic dietary habits can help control diabetes in the adult onset type of this ailment.

Where such changes complement a conventional medical treatment, the results can be dramatic. It is important to be proactive about this disease which can accompany or cause other problems like eye-sight failure, vulnerability to infections (especially of the skin and uro-genital system), circulatory problems, including heart ailments and high blood pressure.

Yogic therapy works by rejuvenating the main glands involved with diabetes, like the pancreas that is involved with insulin release. The stress glands also seem to be implicated, where a high stress level can overload the blood with high sugar as a response to stress.

By relearning the art of relaxation, by including regular meditation and calming pranayamas (breathing practices), this trigger can also be defused effectively with yoga.

Apart from the following practices for which instructions are provided, it is important to include other practices. These are pranayama (breathing practices) such as bhastrika (bellows breathing), kapalabhati (skull-cleansing practice), nadi shodhana (purification of energy channels) and bhramari (humming bee). Include surya mudra (explained in detail in our earlier special on mudras).

If there is an accompanying problem of blood pressure avoid bhastrika, kapalabhati and surya mudra since these tend to aggravate the problem. A regular practice of yoga nidra of at least ten-minute duration is a must.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, Kerala, leads you through five yogic practices that help in management of diabetes.

Yoga & Ayurveda

Yoga and Ayurveda are complementary in as much as, both spring from the same well of concern for human health and well-being. Though, while Ayurveda is more restricted to the body – and, to a certain extent the mind – Yoga extends to the emotions and Spirit as well. The human constitution depends on a particular configuration of humors (doshas) that influence the body's functioning and structures growth requirements. They are also known to influence emotional and psychological reactions. A healthy body demands a balance of factors; for instance, as external conditions change, dietary changes may be necessary to maintain good health. Further, as Yoga affects the human constitution, balancing the entire system, physical, mental and emotional, you can use different Yoga techniques to benefit different doshas.

One important method of asana classification is according to the humors (doshas) that they stimulate. A number of postures inherently push on the base the humors. This, subsequently, influences human health. For example as the pelvis and the colon are the base of vata, seated poses will affect vata humor. Likewise, the abdomen and the small intestine are the seat of pitta is, twisting and backward bending poses affect pitta dosha. The chest and the stomach are the seat of kapha; hence poses such as bridge pose (Sethu Bandhasana) and Shoulderstand (Sarvangasana) help affect kapha dosha.

In Yoga and Ayurveda, all 3 styles are incorporated; the teachings are custom designed for individual students. All the nuances of a person's constitution, health, sex, age, temperament, interest, and spiritual inclination are all taken into account. So, the ideal is to adapt Yoga and Ayurveda to the individual. However, the more important feature of Yoga is how the asanas and pranayamas are practiced. Holding the same pose or breath differently alters the effects of the practice. Naturally the yoga practitioner's constitution will determine the manner in which they approach their practices.

For instance, a balanced vata would seek a long-term practice that stresses the need for relaxation. An unbalanced vata dosha afflicted person tends to skip from one method to another, never committing oneself to any for enough to experience the benefits of practice. This way, Vata practices would be stressed during the spring and fall when weather is changing. Likewise, in the summer Pitta practices help you adapt to the heat of summer. These practices also strengthen the Jatar Agni (digestive heat), improve circulation and vision.

Within the framework of Yoga and Ayurveda, there are 3 main techniques to the Hatha Yoga curriculum. Gentle, specifically sequence practices are ideal when performed rhythmically with Ujjayi pranayama to promote flexibility and sensitivity and balance the air / ether quality of vata. Here the stress is on moving slowly and deliberately with focus on the internal wave motion and glottal sound of Ujjayi breathing.

The second method focuses on promoting vitality, greater energy, and adequate heat to balance the fire / water quality called pitta. Very little attention is paid to the breath except to allow it to move freely. Here the stress is on moving with vigor and enthusiasm to produce body heat and / or sensitivity to energy flow within the body. By and large pitta's practices end up creating vitality, luster, and the increased energy levels.

The third technique promotes strength while purifying the body. It also develops stamina and balances the earth/water quality called kapha. Here the focus is on developing a sense of strength created during the poses and repetitive breathing sequences. This technique brings weight into balance while promoting courage, hopefulness, faithfulness, and humility, on the mental and emotional levels.

How to choose the right yoga mat

Just a few years ago, it was more common to do yoga on dhurries (hand-woven cotton or woollen rugs). When I did my instructor training, I too belonged to the majority, from India, who did their sadhana (practice) on a slippery, multi-coloured Rs-100 dhurrie. Only those from abroad slung their yoga mats with an enviable nonchalance or skipped into the advanced scorpion pose fearlessly. The rest of us endlessly adjusted our dhurrie or removed it while experimenting with difficult poses and practiced directly on the hard ground, as I often preferred to do those days.

Today all that has changed. Sports shops stock yoga mats as the ancient science re-establishes itself in the country of its origin. Today, we take a look at how these options fared.

To decide how each mat fared, I tried out poses/ practices where mat steadiness is important: this included surya namaskar (Sun salutation), chakrasana (wheel) including its advanced variations, scorpion pose or vrschikasana, pincha mayurasana (peacock feather pose), adhomukha vrkasana (handstand) and its vinyasa or flow.

In the surya namaskar the 'inverted V' pose (also called mountain or parvatasana) requires a firm mat which will not move as you press down with your shoulder and heels. Also, if your pace is very fast while doing the sun salute, most regular practitioners will find their mats can shred from the sheer intensity of practice!

Also, when you do fast-paced sun salutes, some mats can move about, affecting mental focus. Similarly, in all the other poses mentioned above, the steadiness of the mat is very important to be able to kick or slip into the pose. If the mat moves or shifts it causes fear and disorientation that in turn ruins your learning process, especially at the beginner's level. This anxiety can afflict even an advanced practitioner. So the steadiness of your yoga mat must be the primary criteria while choosing it.

Yogasanas Help In Diabetes

Yogasanas are techniques to bring about very deep rest to different parts of body. This is achieved by performing the postures as per the two major hints given by Patanjali. By definition yogasanas are postures that are maintained with ease and for some time (Sthira Sukham Asanam). In the first step of learning the final position of different postures, it is the surface (limb and trunk) muscles that are stretched or contracted to achieve the final posture.

After getting to the final posture you move on to the second step wherein you relax all the unnecessary contractions by Prayatna Saithilya (release of effort) says Patanjali. In this phase when you pass your awareness to all parts of the body and check whether the muscles are all relaxed you may notice that many unnecessary muscles such as those of face, neck, back, arms and thighs were all tightened.
Once you relax all these muscles except that set of muscles required to maintain the final posture, your practice will improve further. This reduces the energy expenditure and helps you to maintain for longer duration without exhaustion. At this stage, your attention has already shifted to the intra-abdominal organs.

You may now move on to the third stage to experience Anantasamapatti (expanded awareness) at the point of stretch or pain. You may visualize a feeling of expansion, diffusion and 'let go' without changing the final posture. This is similar to moving from Dharana to Dhyana. In the first phase your attention is completely focused on to the point of pain (Dharana) and in the next phase you defocus or expand or merge in surrounding space and become one with the three dimensional awareness of the entire body resulting in effortless free flow of a single thought attention on the stretched zone (Dhyana).

In Diabetes Mellitus we use those asanas which need to bring deep rest to the pancreas and release the prana blocks. Hence the asanas used under special techniques for Diabetes Mellitus either stretch, compress, or twist the abdominal area, so that you may bring your awareness to the pancreatic area, focus and then defocus to give very deep rest to pancreas.

Sthiti: Tadasana
Practice

Stretch the arms straight above the head with the palms facing forward.
Inhale and bend backwards with arms stretched above the head.
While exhaling bend forward as much as possible.
While inhaling come up and bend backwards and go on rapidly to forward bending with exhalation.
Repeat 20 times with increasing speed.
Gradually slow down and ultimately stop the practice.

Note:

Start slowly and gradually increase the speed within your limits.
You may also practice this while standing with legs apart when the arms will be moving between the legs.
While bending forward do not let the hands touch the ground; swing them in the air backwards.
Always bend from the lower waist.
Make the movements free, easy and flowing.
Benefits

Reduces the fat from west, back, specially abdominal region and thus tones up that area.
Increased flexibility of spine gives the generalized feeling of well being

Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.

Yoga For Arthritis

Pain in the joints is a common problem which may vary from a minor discomfort to a disabling chronic problem affecting the quality of life to a great extent. The biomedical inventions have given great mobility and functional ability for damaged joints. It is not unusual to find persons with 10 to 20 joints (small and big) replaced as and when the joints get damaged, which has helped them to live their lives in comfort. Thanks to fascinating advances in medication too, which has definitely saved an arthritic from the devastating side effects of steroids. But, have we hit the nail on its head? Have we been able to cure or prevent joint diseases? The answer is a clear 'No'.

Increasing problems of aging changes in the joints are expected as our life expectancy and longevity have increased all round the globe. But what about the other types of arthritis which are hitting younger persons? Rheumatoid arthritis, a disease of temperate climates, is still an enigma as we have not been
able to remove the root cause of the disease.

Special Techniques
Passive Rotation of Toes
Sthiti: Dandasana or sitting in a chair.

Practice

Bend the right leg at the knee, place the right foot on the left thigh.

Move the individual toes with the left hand (i.e., passive movement) bending them forward & backward, right & left followed by clockwise and anti clockwise rotation five times each.

Then hold all the toes with the left-hand, rotate and bend them forward and backward 5 to 10 rounds.

Repeat the same practice with the left foot.

Note

While practicing with individual toes, pull them outwards with the hand before moving them.

If necessary, the instructor does the passive movement for the patient.

Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.

Cheer your mood with yoga

Backbends are yogic shortcuts to joy. In depression therapy, backbends are advised since they open the chest. This repairs the shallow breathing that normally accompanies negative mind states, like anxiety, fear, sadness and anger.

The expanded lung capacity physiologically enhances our moods. Also by powering metabolism, backbends hike the body's nutrient absorption capacity. This in turn helps the body access key nutrients that are essential for our happiness: magnesium, calcium, vitamin B, etc.

The tension at the shoulder, again a psychosomatic response to stress, is released and relieved. The back of the neck and the upper back, regarded as the gateway to diseases in Chinese medicine and through which all the major energy meridians are said to pass, is strengthened.

In movement therapies, this region is also seen as most adversely hit by negative mind states. It is called the primary fear centre: its response to fear, anxiety, anger and stress in various forms is what causes muscular tension and stiffness in this region. Backbends wring such tension out of the body, thus clearing out the effects of our mental tension.

Please remember to always follow a backbend with a forward bending pose. This is essential to work the musculo-skeletal system evenly and ease any tension that may have developed while bending back.

Padmasana

Step 1: Sit comfortably with both legs stretched in front.

Step 2: Bend your right foot and place it at the root of the left thigh (where the thigh, joins the hip bone

Step 3: Holding your left foot, place it at the root of the right thigh.

Step 4: Pull both heels as close as possible to the navel region and press both knees on the ground.

Step 5:To exit the pose, remove one leg at a time. First the left and then the right
Step 6:Repeat, now place the left leg first and then the right.

Note: Beginners can sit in Ardha Padmasana. Place your right foot and place it at the root of the left thigh and bring the left foot below the right knee. The left heel supporting the right knee.

Benefits:

Removes stiffness from the knees

Improves posture

Calms the mind

Precautions:

Those with spine or knee injuryshould not practice this.

Those with severe arthritis problem should not practice it.

Disclaimer: Before practice, please consult your Doc in case you are suffering from ailments. It is recommended to practice under the guidance of experts.

Yoga in Office

Neutral Posture: Neutral posture is probably the most important position to understand and practice, for it is the position in which the spine is most stable and properly aligned. Whether standing or sitting, it means placing the feet hip-distance apart and facing forward. Look down at your feet: do they look like this | | or this \ / ? They should look like that first shape: parallel, with no outward rotation. If you're sitting in a chair, your heels should sit right underneath your knees, so that your knees and hips are bent at right angles. Sit near the edge of your chair, and sit tall. Lift your ribcage, and roll your shoulders back to open the chest. Feel a slight arch to your low back, and keep your chin level. Draw your belly button inward lightly, but not so much that your ribcage contracts downward. Breathe smoothly; hold this position for a minimum of 1-2 minutes, all the while concentrating on relaxing your shoulders.

Abdominal Breathing: As simple as it seems, a few minutes of proper abdominal breathing can do much to interrupt your stress levels and help you relax. Sit up in neutral posture and place your hands on your abdomen. As you inhale, feel your abdomen expand like a balloon, then slowly contract your abdomen by "sucking" in your belly button as you exhale. Relax your shoulders. Keep going: inhale with an expanding abdomen, and exhale while contracting your abdominal muscles. If possible, inhale through your nostrils, and exhale through pursed lips (think of the shape of your mouth when you're about to pronounce the letter "P"). Stop the exercise immediately if you feel at all light-headed (proper abdominal breathing should not cause this). When you inhale, try not to lift your shoulders; let the breath "move" into your stomach.

Neck Stretches: With hands resting on your waist, gently lower your chin to relax the back of your neck. Be sure the rest of your body is still sitting or standing tall in neutral posture; the only area that is bent is your neck. After holding through 2-3 breaths, return upright to neutral posture, then lower your right ear down towards your right shoulder. Hold through at least 2-3 breaths, and relax the left side of your neck thoroughly. Return upright and repeat on the other side. Finally, rotate your neck as far around towards the right as it feels comfortable, hold for 2-3 breaths, then return to center and repeat on the left side.

Shoulder Shrugs: With your hands at your sides, lift your shoulders up towards your ears as you inhale, then release the shoulders back down as you exhale. Repeat: lift and tense the muscles of the shoulders and neck as you inhale, then relax them completely as you exhale. Repeat at least 4-6 times.

Wrist Stretches: Hold up one hand in front of you like you would when saying "stop." Interlace your fingers with your other hand and pull your fingers back gently to provide a stretch to your wrist. Relax your shoulders, and hold through at least four breaths. Now, change the position of your hand so that your fingers point downward, and the back of your hand faces away from you. Take hold of the back of your hand with your other hand and pull gently toward you to stretch the back of your wrist. Hold through at least four breaths, then perform both stretches on the other hand.

Chest Stretch: Place your hands behind your back, holding a scarf, belt, or necktie in between them. Stand up tall in neutral posture, and gently squeeze your shoulder blades towards the center of your back as though trying to squeeze a pencil. Each time you exhale, raise your arms slowly behind you, going as high as feels comfortable, but not so high that your neck or shoulder posture is compromised. Try to relax your neck, shoulders, and chest as you perform this. Repeat at least 4-6 times.

Lateral Side Stretch: If you have pre-existing back problems, check with your doctor before performing this position. Stand tall with your feet hip-distance apart. Raise one arm overhead, and as you exhale, begin a gentle lean to the other side. Be sure your chest continues to face forward, and that your arm remains all the way up; don't drop your arm in front of your face or let your upper body twist downward. Try to keep your top arm fully stretched; avoid bending the elbow. Relax your shoulders and waist. Hold through two breaths, come up and repeat on the other side. Then start over; work up to a total of 4-8 repetitions.

Standing Spinal Twist: Stand with your right foot in front of your left foot. Place your right arm straight out in front of you, with your left thumb on top of your head. Keep your spine aligned; that is, do not lean forward or back. Gently rotate your right arm and upper body as far around as you can, keeping your focus over your right hand. Make sure your weight remains evenly distributed on both feet; do not raise either heel. Hold the position through three breaths as you consciously try to relax your shoulders and lightly contract your abdomen. Return back around and switch legs to perform the other side.

Seated Hip Stretch: If you have concerns regarding your knee, check with your doctor before attempting this position. Sitting in a chair, cross your right leg on top of your left leg so that your right ankle is just above your left knee. Point your right leg as far out to the side as possible. Place your right hand on your right knee, and your left hand on your right foot. Gently, sink your chest forward over your right lower leg; go as far forward as you comfortably can, and hold the position through at least four breaths. Relax your low back, shoulders, and hip muscles. Slowly return upright and repeat on the other side.

Learn breathing - By Yoga Way

With the ever-increasing incidence of lifestyle diseases like cardio-vascular and nervous system disorders, the time has come for us to address this ourselves, fair and square WITHOUT external dependence.

Did you know that reprogramming your natural breathing technique would not only help in preventing these problems but also help in the “reversal” of several such harmful conditions? Yes, it’s not only possible but proven too. In fact leading cardiac experts are advocating the benefits of “correct” breathing to their patients.

Surprising as it is, almost none of us use the full capacity of our respiratory organs. This is aggravated by our sedentary lifestyles and leads to several complications popularly called - lifestyle disorders.

The first question that comes to mind is – “How can I alter my natural breathing process?” Well, astonishing as it may seem, it’s true. By training our body to breathe in a particular fashion, we re-program our involuntary system to adopt this new way of breathing.

This breathing technique is called the “Full Yogic breath” or simply Yoga breathing.

Without wasting time, I’ll plunge right away into the technique followed by its overwhelming benefits.

First, lie down on your back, relaxed, with hands and legs outstretched and eyes looking up at the roof. Gently close your eyes and relax.

Step 1: Abdominal breathing

Observe your natural breath. You will notice that as you inhale the abdomen rises and then falls with exhalation. Watch this for a few moments to check this flow. Now begin to deepen, lengthen and extend that movement. That is, while inhaling, let the abdomen rise to its limit and at exhalation let it fall completely. Keep the chest still during this entire process – only move the abdomen. Continue this for 20 breaths and then rest.

Step 2: Thoracic (chest) breathing

Again observe your normal breath, this time focusing your attention on the chest. You will notice the chest moving slightly up at inhalation and down with exhalation. Again observe this pattern for a few moments. Now again, begin to deepen, lengthen and extend that movement. This time, on inhalation expand and lift the rib cage, filling the lungs completely. Then on exhalation, let the lungs collapse fully, sinking to the limits. In this step, keep the abdomen still, moving only the chest. Do this for 20 breath cycles and then stop

Step 3: Full Yogic breathing

This combines the above 2 steps in the following way:
First inhale by filling the abdomen and then CONTINUE inhaling as you expand and fill the chest. Then exhale first from the chest as it empties and falls and then CONTINUE exhaling from the abdomen as it draws inwards completely. This is one round of the full yogic breath. Repeat this for 20 rounds.

Remember the pattern… Inhaling - abdomen then chest; Exhaling – chest then abdomen.

GOLDEN RULE: All of the above steps should be done WITHOUT strain. The natural tendency is to heave with effort. The right way is to make it smooth and effortless. Go slow and easy.

Initially you will experience unevenness or bumps in this breathing process – as if there are 4 separate parts to the full yogic breath. This is natural considering the years we have spent breathing improperly.

Instead, try to picture this breath as a continuous wave like pattern – as if the breath moves up from the navel to the throat with every inhalation and then, down from the throat to the navel with each exhalation. It may take a few weeks of practice to perfect a “SMOOTH flowing pattern with MINIMUM effort and with MAXIMUM capacity.”

This is the desired effect!! Over time, the yoga way of breathing will come naturally to you.

And now for the all-important benefits…

The full yogic breath is the basic building block of the powerful yoga breathing techniques, also called ‘Pranayama’ in Sanskrit, which are known for their multifarious benefits.

But the tangible benefits of the full yogic breath are that it:

	Releases acute and chronic muscular tensions around the heart and digestive organs.
	Helps sufferers of respiratory illnesses such as asthma and emphysema to overcome the fear of shortness of breath. It actually increases lung capacity.
	Encourages proper nervous stimulus to the cardio-vascular system
	Dramatically reduces emotional and nervous anxiety
	Improves detoxification through increased exchange of carbon dioxide and oxygen
	Amplifies the auto immune system by increased distribution of energy to the endocrine system
	Calms the mind and integrates the mental / physical balance.

And the real icing is that it contributes to both vitality and relaxation through this single practice.

With such powerful all-round benefits, do you really need to be “motivated” to get going?

Go ahead, and take charge of your life like never before.

Yoga Stretching Techniques For Athletes

Stretching techniques are ground level guidelines for each and every type of stretching exercise. Stretching techniques helps us to do the exercise in right posture. It helps us to avoid the injuries caused while doing our exercise. Stretching techniques are more fruitful for the yoga doers and athletes than common man.

It helps them to be prepared in good shape and with perfect mind to do their respective exercises of their body. If stretching techniques are used in wrong manner it would have bad effect on the body by causing muscle injuries for the athletes and yoga doers.

Basically the stretching techniques include the manner of holding every stretch for about two seconds only. This method helps in stretching and it also works on the body for physiological makeup. This stretching technique does improve the blood circulation and increase the flexibility of the muscles joints of athletes and the yoga doers.

There are many types of stretching exercise in yoga and for the athletes, which require a great flexibility of the body. This requirement can be ultimately fulfilled if the stretching exercises are done with correct stretching techniques. The following are the basic stretches, in yoga and for the athletes

These stretches are required to be done with accurate stretching techniques to get right result.

Traditional yoga moves are well balanced for every exercise and they demand a complete range of motion, as they perfectly reveal the imbalances. Thus by constructing in symmetrical way, yoga posture allows the intensity of repetition demanded in athletic activity. It helps to prevent injuries that are caused during training exercises these all can be achieved only by correct stretching techniques in yoga.

Normally athletes get into trouble while training, as they do not know the correct stretching techniques. This type of troubles occurs to them while doing the training as due to the limitation of their range of motion. Then they use the momentum and rotation of the body to complete a movement that is a bad technique. It would probably result into either injury or have a bad impact on them by lowering their level of optimum performance at their respective games.

It now known that athletes are very much accustomed for using their body muscles in more intensive way on the regular basis for their sport. Thus for them stretching and breathing exercises helps them to maintain a correct body posture and cuts off the tension that has been accumulated in their body muscles. On the contrary if these things are not followed it would result them in giving up of their favorite sport as it causes a permanent damage to their body.

Vajrasana

Sit back on your heels. Flare out your heels, letting your big toes lightly touch. Your right toe may be over the left one, pressing the latter firmly. Let your knees be close to each other and hips rested firmly on the back of your heels.

Place your hands on your knees. Shut your eyes, staying in the pose for as long as is comfortable. The ability to stay longer in the pose is acquired gradually, through regular practice. You may use a folded towel between your ankle and the floor/ mat or between your heels and hips, in the initial stages of practice.

Avoid: If having knee problems or weak ankles.

Profits :- This is a powerful pose, therapeutic for most ailments, particularly related to the digestive tract. It may be practiced both before and after a heavy meal, especially by those who wish to lose weight.

Dradhasana

Lie on your left side, ensuring your body is straight, legs one on top of the other as shown. Your left arm must be folded to cushion your head. Shut your eyes. This is a relaxation pose, so you may continue normal breathing as you rest in this position for a few minutes. Try to remain in this position for at least five minutes for impact.

Importance: This works by tweaking the pingala nadi or the active nadi involved with digestion and metabolism.

5 posture using a gym ball

This explains the use of the pole and rope in mallakhambh or weapons in kalaripayyattu -- both of which are related to yoga. Today, exercise belts and gym balls have similarly invaded yoga studios. The use of the gym ball can enhance your yoga practice by boosting your ability to balance. The stabilisers or muscles that hold us upright and maintain our balance are thoroughly worked out by a gym ball.

The cerebellum, involved with proprioception or our sense of our body in space, is also worked out. This has a subtle but intense impact not just on our sense of physical balance, but also our mental harmony.

The interesting aspect about combining the gym ball with yoga is that some difficult poses like the wheel (chakrasana) and the four-limbed (chaturanga dandasana) is made negotiable due to the support the ball provides. Intriguingly, the easier shoulderstand (sarvangasana) becomes difficult and more challenging through the use of the gym ball. These differences that the ball brings to the classic practices can infuse your yoga regimen with a certain playfulness that will help sustain it long-term.

Shameem Akthar, yoga acharya trained with Sivananda Vedanta Yoga Center (Kerala), shows you five yogic tricks with the gym ball.

Points to note:

The following practices are advisable only for those who have some existing practice of yoga or physical activity already.

Please remember to prop the ball firmly against a wall or support wherever mentioned, to increase stability.

Ensure you are not around furniture or material which you may knock against; the ball is naturally unstable.

Smaller balls are easier to use, but you must pick the size according to your own height.

Poses to help improve your digestion

Most people, including non-practitioners of yoga, are these days aware that yoga may not be done immediately after a meal, especially a heavy one. But very few people know that there are some practices that are allowed because these actually enhance the digestive process.

These practices work on digestion at the muscular level, as does the supta veerasana (lying warrior pose). Some, like the pitta-kaarak mudra, are based on the ayurvedic principle of doshas, that enhance the pitta (fire) element in the body.

Seated, meditative poses like the vajrasana which is recommended for all as a matter of daily habit before and after a meal are based on the principle of acupressure points or marma points (energy nodes). Vajrasana's impact is near-miraculous. So, though it is initially rather difficult to practice, it is worth cultivating. The dradhasana (firm pose) works on the esoteric principle of swar yoga which is interpreted these days in the language of the body's biological clock.

In all these practices, the basic idea is to switch on the fire element (pitta) or the pingala nadi (also called the surya nadi) which is the active principle in the body.

Shameem Akthar, yoga acharya trained with the Sivananda Yoga Vedanta Center, Kerala, shows you the four practices that will enhance your digestion if done after your meals.

Points to note:

These practices are specially for those who may, for some reason, eat their dinner too close to bedtime, or are obese, or suffer from chronic indigestion. Those who have extremely sensitive digestive tracts such as irritable bowel syndrome or any inflammatory conditions of the digestive system must refrain from such practices.

It is also very important to follow the exact suggestion in practices like dradhasana (where you must lie only on your left side) to ensure the right nadi is switched on.

Eka Pada Adho Mukha Svanasana

Introduction
This pose is a variation of Adho Mukha Svanasana , the normal (with both feet on the floor) downward facing dog pose. The variation is done after assuming the normal two legged downward facing dog pose (Adho Mukha Svanasana) where your body forms a triangular pyramidal shape. Then, maintaining the alignment of your pelvis, you lift one extended leg in the air.

You may do the downward dog pose, with or without the raised leg, as a warm up for other postures at the beginning of a yoga session because in holding it for a minute or longer, your muscles will become more supple.

You can use this variation as a transition to another pose in a vinyasa. For example go from Downward Dog Pose, to One Legged Downward Dog Pose, then bring the raised leg through and forward so you are in Warrior 1 (Virabhadrasana 1) facing forward and then do Warrior 2 facing to the side. When you are on the other side, you can go through the same sequence. This is a variation on a classic yoga pose, often the first one a person learns in yoga class.

Because the head is lower than the pelvis this pose is often classified as an inversion posture. With the leg extended in this variation, the pose becomes a bit of a balance and teaches the practitioner about alignment and symmetry of the body.

How to Do:-

Come onto the floor, lying on your abdomen. Spread your fingers on the floor, lined up with your shoulders. Your middle fingers are parallel. Your feet are hip width apart. Turn your toes under.

On an exhalation, move into the initial posture. This is a position on the balls of the feet, with the heels lifted high. Your buttocks are lifted and the arms and legs extended. This initial posture can be assumed while keeping the back straight and pushing up into the pose. If this tires you, allow the back to round as you straighten the arms and then raise the buttocks.

Throughout the pose keep both legs fully extended and use your quadriceps muscles to keep the kneecaps raised.

In this initial pose as well as in the completed normal pose the weight should be equally distributed between the left and right sides of the body. That is, there should be equal weight on the left and right legs as well as equal weight on the left and right arms.

Bring the spine forward between your shoulder blades as you rotate your “sit-bones” up towards the sky. Now, keeping your legs extended, descend your heels to or towards the floor as you continue to elevate your sit-bones. This movement involves simultaneously stretching from the middle of your back legs up towards the ceiling and also down towards the floor. Your spine is nice and long, extended. The pose resembles that often assumed by a stretching dog and hence its name. There is a slight curve from tail to head that is concave.

This is the completed normal “two-legged” pose before the variation.

In this pose you should work these things:

Keep each kneecap aligned in the middle plane of each of your legs.

Use your leg's quadriceps muscles to keep your kneecaps raised towards the pelvis with the back knees “filled out” yet not hyperextended backwards.

Move the shoulder blades as far away from the spine as possible so as to create space for the spine to descend between the shoulder blades as you move it forward towards the space between your shins.

The inner and outer armpits should feel as if they are at the same distance from the floor. For many, the outer armpits are higher. If this is the case, equalize the inner and outer armpit height by rolling the outer arms down and the inner arms up. This movement of the arms also helps bring the shoulder blades away from the spine.

When your leg muscles do not yet have enough length the back tends to round. Strive to bring the spine to its normal standing curvatures. For many that means stretching the spine by moving the upper thighs away from the pelvis as you rotate your sit-bones up and bring your spine further forward through your shoulders. For those rare individuals with particularly mobile spines this means being careful not to allow too deep a concave curve to be present in the lower back.

Continually work on descending the heels towards the floor. In general, it is more important to have the heels meet the floor than it is to bring the crown of the head in contact with the floor. Many cannot do that, and use a block on end or on the side, a bolster or some other prop for support under their head. The pose is more cooling with a support under the head.

In the pose your body is in an inverted “V” shape with your sitting bones rolling up toward the ceiling. Lengthen your spine so that your tailbone extends up and away from the back of your pelvis. Aim your chest to the knees with an extended spine. Keep your arms and legs straight, lift up your kneecaps up towards your pelvis with your quadriceps. Keep your legs perfectly straight.

Your torso goes toward your legs so the head hangs freely and more toward the floor. Eventually, the crown of your head may touch the floor.

As your hamstrings become more stretched with practice, you should be able to get the heels on the floor without losing the spinal extension. Do not worry if your heels do yet not reach the floor. Keep the feet parallel and work on getting weight on the back part of the ball of your foot.

As you work in the pose, continually observe the distribution of your weight on each part of each foot. Also observe and equalize the distribution of your weight on your hands and your fingers. Strive to keep equal weight on both sides of the body and in all parts of each hand and each foot. Extend the fingers so that the majority of the surface of your hand is touching the floor.

In the beginning, your arms and shoulders may carry more weight, but as you become more stretched more weight is carried by the legs. As you draw the hips back, the weight on the arms shoulders is reduced.

Over time, extend the time in which you hold this pose. As you become able to work in the pose for longer periods of time you will gain in strength and in stretch. Eventually you should be able to hold and continually work in the pose for at least five minutes.

Now the variation: To go into the One Legged version, simply raise one leg and bring it in line with the rest of your torso. Keep the hips even. When you raise a leg, the hips tend to go out of line with the unbent leg lower. Combat this tendency and keep your pelvis aligned.

Continue to work in the same way, even though one leg is down on the floor and one is raised. Press through your hands and also your heel. Keep the long extended spine. Hold for approximately 30 seconds and then release the pose on an exhalation. Find a mindful, aware alignment for the regular Dog Pose and then inhale and raise the other leg in the variation and repeat the instructions for that side of the body.

Resting in Child’s Pose on the floor is a way of restoring yourself after this pose. Or, bring the leg through by bending your knee and bringing the raised foot forward to Warrior 1 Pose to use this posture as part of a vinyasa. Use this posture to challenge your practice beyond Downward Dog Pose.

5 yoga poses to build stamina

There is a misconception, in India specially, that yoga has only therapeutic value. Actually, yoga was designed to build stamina so that spiritual seekers did not waver from their goal. So, though the initial value of yoga in your life may be therapeutic, as you advance in your practice it will contribute immensely to your physical, mental and emotional stamina.

The ability to hold your pose without wavering and with steadiness is called asana jaya (victory over the pose). Such steadiness requires strong muscular and respiratory support. This steadiness also arises from the yogic mental ability to analyse pain and understand whether it may be borne or is dangerous. This special ability is peculiar to yoga, which is why it is regarded a perfect pain management tool.

In yogic therapy, on the other hand, the poses are gentle. Even when 'difficult' poses are learnt, they are not held for too long. But when you use yoga for toning your body, and as a more effective substitute for gym-based exercises you must gradually build up stamina in each pose. Only then will muscles become toned and taut and your respiratory capacity leap-frog. Physical stamina and vigour will be assured and emotional stability, the original intent of such exercise, is a given.

A yoga acharya trained with the Sivananda Yoga Vedanta Center, guides your through five yoga poses that guarantee all this.