mudra Archives - Complete Wellbeing

Do you have PCOS? Yoga can help you

Shammi Gupta — Wed, 02 Nov 2016 07:19:07 +0000

During a recent seminar on PCOS, a gynaecologist revealed that till a few decades ago, during their annual presentations, only one paragraph would be allotted to PCOS. Today, there are long presentations just on this one topic.

Estimates suggest that Polycystic Ovary Syndrome [PCOS] affects 5 – 10 per cent of women of reproductive age. The symptoms of PCOS are any or all of the following: hair fall, irregular menstruation, acne, pimples, baldness, dandruff, miscarriage, facial hair, weight gain, high blood pressure and sugar imbalances due to insulin resistance. PCOS also increases the risk of heart attack, diabetes, stroke, anxiety disorder, depression and uterine cancer.

But every problem has an inherent solution. The good news is that a regulated and disciplined lifestyle can reverse this problem. “PCOS is growing like an epidemic due to faults in the lifestyle, especially, in young girls. It can be completely kept under control without any complications through yoga, right diet and a healthy lifestyle,” says Dr Sudeshna Ray, Mumbai-based gynaecologist.

PCOS increases the risk of heart attack, diabetes, stroke, anxiety disorder, depression and uterine cancer

Let’s look at how yoga can help to manage PCOS

To treat PCOS, it is important to focus on the postures which help direct oxygen rich blood to the reproductive organs. Hence, all the asanas which are meant to stretch and expand the lower back and hips will fall in this category.

Prasarita Padotanasana

[wide legged forward bend]: Stand with your feet wide apart [4 – 5ft], bend forward to place your palms on the floor, inhale, raise your head up to get a concave back, bend your elbows, exhale and place your crown in between your palms. Maintain the posture with normal breathing for a while. Here’s a video to help you do the pose correctly.

Benefits of Prasarita Padotanasana:

Stimulates your liver, kidneys, calves, hips, groin, knees and spine.
Calms the mind and releases muscular stiffness.

Upavista Konasana

Sit with your legs stretched in front of you and spread as far apart as possible. Start bending forward as per your comfort, while exhaling. Your aim should be to finally touch your head to the floor and your hands to your toes.

Watch the video below of Upavista Konasana

Benefits of Upavista Konasana:

Stretches and strengthens your hips, lower spine, and muscles from the upper chest to the pelvis.
Helps the pelvic floor get increased blood supply.
Eases the pain of sciatica, regularises menstrual flow, stimulates ovaries, and stretches hamstrings.
Recommended during pregnancy as well.

Baddhakonasana

Sit with your feet in Namaste position [soles touching] for 1 – 2 minutes. Slowly bend forward and get into a comfortable, relaxed position as shown in the picture. Watch this video on how to do Baddhakonasana

Benefits of Baddhakonasana:

Helps direct blood flow to the abdomen and pelvis thereby stimulating the abdominal organs, ovaries, uterus, bladder and kidneys.
Helps with sciatica, menstrual irregularity, high blood pressure, asthma, infertility, depression and fatigue.
Recommended for pregnant woman.

Apart from the ones mentioned above, asanas like utthita trikonasana, utthita parsavakonasana, paschimottanasana and adhomukha svasana are also beneficial. Additionally, the practice of Surya Namaskar alone can bring tremendous benefits and help keep weight in check. Surya Namaskar is a series of 12 postures which stretches and flexes the complete spine, works on the arms and the legs and internal organs and glands.

According to some schools of thought, it is best to avoid inversion postures if you have PCOS.

the practice of suryanamaskar alone can bring tremendous benefits and help keep weight in check

Managing the stress that comes with PCOS

Stress can be a cause of PCOS and also a result of it. Activating your parasympathetic nervous system with restorative postures, correct breathing and pranayama can help manage stress. Pranayamas promote deep relaxation and hormonal balance bringing adrenal and cortisol levels within control.

Ujjayi Pranayama [victory breathing]

Performed at the basic level, one needs to sit upright, and inhale and exhale while constricting the throat. You will hear ‘sa’ sound during inhalation and exhalation.

Benefits of Ujjayi Pranayama:

Expands your lungs fully so that you utilise your lung capacity to the optimum.
Generates vital energy, tones and soothes the nervous system, and balances high BP.

Nadi Shodhan Kriya [alternate nostril breathing]

This is popularly known as anulom vilom. You block your right nostril with your right thumb, inhale from the left nostril, then block left nostril with right ring and little finger, release right nostril and exhale. Then inhale from the right nostril, block right nostril again with right thumb, release left nostril and exhale from left nostril. This is one cycle.

Benefits of Nadi Shodhan Kriya:

A few cycles of anulom vilom where you are breathing mindfully can calm your mind, increase oxygen level in the body, relieve fatigue, strain and weakness and also lower high blood pressure.

Mudras for PCOS

These are hand gestures that can be held while doing pranayamas or at any other times during the day.

1. Gyan Mudra or Jnana Mudra is the mudra of wisdom. This mudra is performed by joining together the tips of the thumb and the index finger. Performing this mudra helps to increase will power. It also balances the function of the various glands and stabilises hormonal disorders. It is beneficial in sleeping disorders. Do this for 15 minutes daily.

2. Yoni Mudra is performed by joining the thumbs and the index fingers of both hands and interlocking the other fingers. Thumbs will face the ceiling and index fingers will be facing the floor. This mudra is specially designed for woman and helps to relieve PMS, periods irregularity and excess bleeding during periods. Do this for 30 minutes followed by 5 – 10 minutes of Pran Mudra.

3. Pran Mudra is performed by joining the tips of little fingers and ring fingers with the tips of the thumb. It helps reduce tension, anger and irritability. Also relieves skin rashes, improves eyesight and removes impurities from blood. Do this for 10 minutes daily.

Follow the whole series whenever convenient during the day.

Lifestyle management is the key to PCOS management. Hence, look at each aspect of your life, manage it positively and you will be relieved of this health concern.

If you have any further questions about how to manage PCOS with yoga, I will be happy to answer them for you. You may post your questions on ‘Ask Shammi’ segment on www.shammisyogalaya.com.

PCOS, yoga and weight loss

Weight gain is a common effect of PCOS and one that is most upsetting. Hormonal imbalance leads to uncontrollable weight gain. Hence, managing weight is critical to get a grip on the situation. Once in control, it is easier to handle the other issues associated with it.

Yoga postures can be performed in a sequence dynamically to increase heart rate and provide a cardiovascular workout. This accelerates weight loss and also improves the health of the heart. Hatha yoga postures, when performed in its traditional way i.e., holding the posture for a certain period of time, thereby applying the principle of static contraction [isometric type], helps build strength, increase muscle mass and combat insulin resistance. Also, there are asanas that can stimulate different organs and bring hormonal balance.

A version of this article was first published in the February 2016 issue of Complete Wellbeing.

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The 7 Steps of Kirtan Kriya — The 12-Minute Miracle

Shiv Joshi — Fri, 27 Jul 2012 06:30:24 +0000

Kirtan Kriya has a deep emotional significance for me—I had taught it to my father only a few days before he passed away. Because, Kirtan Kriya is reputed for its powerful effects on brain and memory, and my father had Parkinson’s disease, a brain disorder that affects balance, speech and in some, even memory. In fact, the Alzheimer’s Research and Prevention Foundation based in Arizona, USA, strongly recommends this technique to help recover from the damage Parkinson’s inflicts.

After extensive research on the kriya, the Foundation found that practising it for just 12 minutes every day for eight weeks increased activity in important regions of the brain. This translates into improved memory and mood levels, and reduction in anxiety, tension and fatigue. There is also an increase in the blood flow to the brain. All these results were quantified by brain imaging tests.

Owing to its many benefits, Kirtan Kriya is gaining popularity in the west. It’s even a popular topic of discussion on social networking sites, where people are talking about experiencing other benefits such as feeling calm and peaceful. Besides the cognitive benefits, many people are elated about the feeling of spiritual bliss it induces in them. One such practitioner posted, “I am practising Kirtan Kriya and I am amazed that even though it is so simple, it is so powerful. [I have been] feeling lighter and clearer than I have in a while.” In the book, Introduction to Kundalini Yoga, author Guru Rattana, Phd, calls it “the most important meditation in Kundalini Yoga”.

What is Kirtan Kriya

Developed by Yogi Bhajan, Kirtan Kriya is a guided meditation from the Kundalini Yoga. It involves chanting or singing the mantra Saa Taa Naa Maa coupled with imagery, specific finger movements and focus. In Sanskrit, kirtan means divine song and kriya means action.

The Mantra

Saa Taa Naa Maa [panja shabda] has a specific meaning. Each syllable is a primal sound that denotes a stage of life.

Saa represents birth or infinity

Taa signifies life

Naa is for death or completion

Maa means resurrection or rebirth

Together, the sounds represent the cycle of creation.

Kirtan Kriya Technique

Kirtan Kriya is powerful, yet simple. I invite you to experience it yourself:

Step 1 – Sit in a comfortable position with the back straight—you can do this even on a chair.

Step 2 – Close your eyes and focus on your breathing, simply to get you focused.

Step 3 – Keep your hands on the knees, arms extended away from the body with palms facing the ceiling.

Step 4 – Now touch your index finger with your thumb while saying ‘Saa’ aloud.

Step 5 – Next, touch the tip of your middle finger with the tip of your thumb and say ‘Taa’ aloud.

Step 6 – Then, touch the tip of your ring finger with the tip of your thumb and say ‘Naa’ aloud.

Step 7 – Then, touch the tip of your little finger with the tip of your thumb and say ‘Maa’ aloud.

Continue the sequence chanting ‘Saa Taa Naa Maa’ for about two minutes. As you say each syllable, focus between your eyes and imagine that each sound is descending from the cosmos into the top of your head through the crown and going out between your brows. This is called L form concentration.

The originators of the meditation, recommend covering your head with an organic cloth as it may prevent headaches that a few people may experience.

After you’ve finished chanting loudly for about two minutes, move to whispering the mantra while continuing with the mudras [hand gestures] for about two minutes. Then, continue the kriya but this time, chant the mantra in your mind for about four minutes.

Then reverse the order, saying silently, then whispering and then chanting aloud. When you finish, inhale and exhale deeply. As you inhale, stretch your arms up, with your fingers spread. Then bring them down as you exhale in a sweeping motion.

Don’t worry if you exceed the time limit for any stage. The 12-minute time limit is the minimum—the kriya can be done even for two and a half hours. When I tried the meditation for the first time, I lost track of time. To avoid that, some people find using a timer or an alarm clock helpful. Though, I found it distracting. If we keep worrying about the time while we are doing the meditation, it defeats the purpose. Also, many people report catching their mind wandering when doing the kriya, especially in the whispering and silent stages. When that happens, switch to chanting aloud—it’ll help bring your focus back.

Kirtan Kriya is also referred to as singing meditation as the mantra can be hummed like a song instead of simply chanting it. However, there isn’t much difference in the results of either approach.

Pratice Kirtan Kriya in Its Original Form

When practising Kirtan Kriya, it is important to remember that for it to be effective, the meditation must be practiced in its original form. This is because each part of the meditation has a role—substituting the mantra for any other or changing the hand gestures won’t give the same benefits.

It’s fascinating to know that when we chant the mantra aloud, our tongue touches many of the 84 acupuncture points located in the roof of the mouth.

The mudras too are important. When the thumb and index fingers touch, it becomes the Gyan mudra, which facilitates knowledge; when the middle finger and thumb touch it is the Shuni mudra, which is for wisdom, intellect and patience; when the ring finger meets the thumb, it is the Surya mudra for vitality and energy; and when the little finger touches the thumb, it is the Buddhi mudra which enhances one’s ability to communicate.

These important points correspond to certain critical centers in the brain, increasing its effectiveness. Combine this with the primal sounds and the outcome is profound. “This meditation brings a complete mental balance to the individual’s psyche. Vibrating on each fingertip alternates the electrical polarities. The index and ring fingers are electrically negative, relative to the other fingers. This causes a balance in the electromagnetic projection of the aura,” says the teacher training manual of the Kundalini Research Institute.

The sequence—chanting aloud to whispering to silent chanting—is also significant. The loud voice is the language of the world, the strong whisper is the language of lovers and it signifies the longing to belong, the silent chanting is that of the divine infinity.

Although, the mantra Saa Taa Naa Maa is found in Sikkhism, the Kirtan Kriya meditation itself is not religious—no wonder it is embraced by people of all faiths.

Although I started practising Kirtan Kriya due to my father’s illness, I have continued with it—initially in the memory of my father [we used to do it together], and now because of the increased sense of wellbeing I experience.

This article first appeared in the July 2012 issue of Complete Wellbeing magazine.

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