What is prana?

Prana in us is not only physical but also psychological. Prana deals with energy. At its gross level, it is seen in digestion, elimination, circulation, thoughts and breathing. Breathing is the most manifested aspect of prana.

We take breathing for granted. We don’t even know that we are breathing. It is an interesting fact that breathing is actually a reflection of what is going on in our mind and body. If we could only watch our breath and the changes that occur, it would give us a good idea of what is going on inside us.

If we watch animals breathe, we would notice that there is a direct relationship between the breath and span of life. A tortoise lives for 200 years and its breathing is very slow, but a rabbit breathes rapidly and its life span is extremely short.

How prana works

The yogic techniques of pranayama help us see what is going on in our mind, emotions, subconscious drives and desires. By understanding this, we try to control them and reach a stage where the mind is completely tranquil and quiet. Thus, the understanding is more subtle than if one is in a disturbed state.

Prana can cause unusual events, unusual occurrences. It can help the mind to get steady. It can help in excellent physical health.

In yoga, pranayama is the fourth step. When there is storage of unwanted stuff in the body then the easy flow of prana is not possible. And that is why these basic techniques help in detoxification or purification of the body and mind keeping us in a happy and tranquil state.

Useful techniques

Before beginning these techniques, always remember that just because something is good does not mean that you have to do it all day. These are techniques and not your normal breathing and hence should be done only for a short duration.

Overdoing these can be detrimental to your health. These practices should be done once or twice in a day for not more than 30 rounds, including all techniques.

Relaxing breathing

In this technique, you lie down on your back, feet close to your buttocks and knees together and hands on either side of your naval region. Just allow the stomach to move up a down in a slow rhythmic fashion 20 times.

This naval area has a lot of nerves passing through it and what we are doing is relaxing this area and thereby the entire nervous system gets relaxed and strengthened. This ensures that our immune system is strong and our mind and emotions are under our control. This helps to remove unwanted things and thoughts from our body and mind.

While walking, sitting, or laying down, let your attention be on your abdominal breathing. If you have observed children sleeping or awake, you will notice that they do this breathing naturally.

Equal breathing

Breathe in for two counts and breathe out for two counts and do it 10 times. Then breathe in for three counts and breathe out for three counts and do this for 10 counts. This is called as equal breathing and can be used to get the mind calm and in a happy state.

This interesting technique is very useful when your emotions are going out of your control, and when you are really angry and want to get back your control. Just do equal breathing and this watching of breath helps the emotions to settle down effectively and quickly.

Anuloma – viloma

This technique is basically alternate nostril breathing.

Sit straight in any meditative posture or on a chair. Keep the left nostril closed and breathe in from the right nostril [two seconds]. Hold then keep the right nostril closed and breath out from the left [two seconds].

Now breathe in from the left nostril [two seconds] and hold for four seconds keeping both nostrils closed. Then breathe out from the right nostril for two counts. Then keep both nostrils closed. This is half a round.

Now do the same, beginning from the right side to complete one full round. Now do five rounds daily.

This is a therapeutic pranayama technique, which can be used whenever there is an ache and pain in the body or when there is an imbalance of prana in our system. It cleans the toxins of the nervous system. With this detoxification, you feel energetic and regain your balance.

Tip: Anuloma – Viloma is not recommended for those with high blood pressure and heart problems.

This was published in the September 2009 issue of Complete Wellbeing.

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According to yoga, none of the above-mentioned leisure activities actually can relax you. In fact, most of them increase your metabolic rate.

Research shows that tension in our body and mind causes emotional, behavioural and physical disorders and this prevents us from living life to the fullest. Yoga relaxes our body to the core. By practising yoga daily, we bring out the much-required stability in our over-worked mind and body and be healthy in all aspects of life.

The four pillars

Yoga concentrates on the four major aspects of life:

• Ahar means food. According to yoga and ayurveda, what you eat has a direct effect on your mind and health respectively.
• Vihar means relaxation. How much did you sleep in a day? Sleeping is the best way to relax. Other relaxing activities could include meditation, listening to soothing music, being with nature—anything in which you enjoy the state of your being.
• Achara means routines. How you behave with yourself or how much time you spend with yourself—like bathing, eating and things that you do everyday. Here comes the need of asanas, a little bit of physical activity and cleansing processes, which enhances body’s health and fitness.
• Vichara means thinking pattern or emotions. Emotions could be of many types, some may calm your mind and make you happy while others may stress you up and make you irritable or sad.

Just for record

Maintain a diary of all your daily activities based on the four pillars mentioned above—make sure you record everything. By doing so, you will be able to analyse your life well. This whole process will take a maximum of 10 minutes every day.

If you continue to keep this record for one year, the effect of every season on your body will be evident. You might not be aware but the same foods you eat may have a different effect on you during winters than in summers. Similarly, your body will react to a particular food or activity differently when you are stressed than when you are more relaxed. You will also notice differing reactions with respect to your emotions.

By doing this for another year, you will get a much better picture because now you can even crosscheck the details of last year. You will understand the pattern of your body functions and responses. By the third year, you will know your body so well that you can almost predict how your body will behave in a particular season or mood. Once you have reached this stage you will have solutions for most of your health problems. Since you know what it takes to keep your body in the best state, just do it.

The next step would be a stage when problems will simply cease to exist because you will know what to do in a particular climate or while experiencing a certain emotion.

Be your own doctor

You can do this only after you have thoroughly studied your body patterns and behaviours. You are the best person to treat yourself because no one will know your body better than you. No doctor, but you, can find out why your body is behaving in a particular manner [suffering from an ailment or showing too much stress].

Another important factor to consider while treating yourself is to reach and eradicate the root cause of the problem. This is the only solution to any health complication. Any imbalance in the normal state of the body is what causes pain or health complications. Therefore, it is necessary to attend to the whole body and not just that part. For example, if any part of your body is aching, just don’t cut-off the pain by popping some pill or applying a balm. This will only give temporary relief; you have not destroyed the problem yet.

The secret to complete and permanent relief is to introspect. Check your food habits, emotions and lifestyle—you will find the solution just there. So, study the four pillars that rule your life to control your body and keep it healthy always.

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She wondered if she was entering her menopause. She had noticed that her menstrual cycle had become irregular. After consulting the doctor, it was confirmed that she was experiencing symptoms of menopause. These are typical symptoms faced by women during menopause.

What is menopause?

Menopause is a part of every woman’s life. It is the stage when your menstrual period permanently stops and is associated with hormonal, physical and psychological changes.

This natural phase occurs generally between 40-45 years, although it can be as early as 35 or as late as 65. The average age is around 50 years.

Some women go through menopause without much discomfort, but for many it is a distressing and painful experience. Hot flushes, night sweats and sleeplessness are common symptoms of menopause. A hot flush is a sudden feeling of heat in the chest, which spreads to the neck and face. It is followed by a cold, shivery feeling. Hot flushes may occur several times in a day. At night, a hot flush may be accompanied by sweating and can be particularly troublesome. Other problems include palpitations, headaches, irritability, anxiety, depression, loss of confidence and concentration, poor memory, difficulty in making decisions and loss of sex drive.

The long-term problems of menopause include: Osteoporosis [thinning and weakening of bones] that makes your bones more susceptible to fractures, cardiovascular disease which increases your risk of heart attack, and Alzheimer’s disease wherein there is progressive loss of memory.

Yoga for menopause

Let’s take a look at some meditative and conditioning yoga postures which will help one to focus, quieten the mind and create a sense of discrimination and discipline [Dharma].

All the asanas have to be done with the correct feelings [Bhavas] because Yoga aims at inculcating good attitudes and stilling the mind. Meditation is a process where a meditative state has to be fostered throughout the day.

Sukhasana

• Sit on the floor with legs crossed.
• This posture can be done on the chair or bed also.
• Keep the palms of the hands on your knees.
• Keep the spine and neck erect.
• Close the eyes.
• With eyes closed watch your breathing.
• Retain the pose for at least five minutes, if comfortable.

Tip: This meditative asana helps to calm and focus the mind.

Parvatasana

• Sit cross legged.
• While inhaling 2 seconds, lift the arms from the sides, palms facing upwards.
• Keep the elbows straight and join the palms.
• Retain the breath for 4 seconds.
• While exhaling 2 seconds, bring the arms down, palms facing downwards.
• This asana tends to strengthen chest muscles and gives upward stretch to the spine, thus improving the posture.

Tip: Stretching asanas like Parvatasana create body awareness and concentration.

Hastapadangushtasana II

• Lie down supine.
• Stretch out arms horizontally.
• Exhaling, slide the right leg towards the right hand and grasp the toes if possible without bending the knee.
• Inhaling, slide the leg back to starting position.
• Repeat on the other side.

Tip: Improves circulation in the legs.

Pavanmuktasana Variation

• Lie supine with knees flexed.
• Cross left leg over the right leg.
• Grasp the left knee with the right hand and draw the leg towards the right shoulder while exhaling.
• Unlock the legs and return to starting position while inhaling.
• Repeat with the other leg.

Tip: Provides abdominal compression and stretches hip muscles.

Yastikasana

• Lie supine, with arms alongside the body.
• While inhaling, stretch the arms upwards and the toes outwards.
• Retain position for six seconds.
• While exhaling, return to starting position.
• Repeat three times.

Tip: Offers extreme stretch and relaxation to the arms and spine.

Ardha Matsyasana

• Lie down supine.
• Keep the right leg straight and the left leg flexed with the left foot flat on the ground.
• With the help of the hand, place the right foot on the left thigh.
• Gradually, straighten the left leg till it touches the ground.
• Stay for a little while.
• Keep the interlocked hands on the abdomen.
• Repeat the same with the other leg.

Tip: Strengthens pelvic muscles and thighs. Helps prevent oedema and varicose veins

Shavasana

• Lie down supine.
• Slowly start relaxing different parts of the body — starting from the toes, to the ankles, the knees, the thighs, the arms, the anus, the generative organs, navel, abdomen, heart region, neck, lips, tip of the nose, eyes, space between the eyebrows, and top of the head.

Tip: Helps create feelings of relaxation, let go [Vairagya] and rest.

Pranayama IV

• Lie supine.
• Keep the knees flexed with the feet flat on the floor.
• Place one hand on the abdomen.
• Inhale, moving the abdomen upward slowly.
• Exhale, moving the abdomen downward slowly.
• Avoid jerky movements.
• Do 10 rounds.

Tip: Aids in concentration and provides gentle massage to the abdomen organs.

Anulom Vilom

• Slowly sit up.
• Sit comfortably cross legged on the floor or on a chair.
• Keep the spine and neck erect.
• Close the left nostril with the little finger and ring finger.
• Inhale through the right nostril for three seconds.
• Now closing the right nostril with the thumb, exhale through the left nostril for three seconds.
• Then inhale through the left nostril for three seconds and exhale through the right nostril for three seconds.
• Continue inhaling and exhaling through the alternate nostrils for five rounds.

Tip: Calms the mind and aids in concentration.

Konasana 2

• Stand with back touching a wall.
• Keep the feet parallel and approximately thirty inches apart.
• Keep the arms alongside the body.
• Raise the right arm upwards, keeping it close to the wall.
• Inhaling bend to the left, keeping the body close to the wall.
• Slide the left hand down along the body.
• Stay in this position as is comfortable for a few seconds.
• Exhaling return to starting position.
• Repeat the same on other side.

Tip: Little used muscles on the side of the body are exercised.

The post Try yoga for menopause appeared first on Complete Wellbeing.

Steps to Change Your Reaction to Stress

Identifying unrelieved stress and being aware of its effect on our lives is not sufficient for reducing its harmful effects. Just as there are many sources of stress, there are many possibilities for its management. However, all need to work towards change — changing the source of stress and/or changing your reaction to it.

1. Become aware of your stressors, and your emotional/physical reactions

• • Determine what events distress you.
  • Determine how your body responds to the stress.

2. Recognize what you can change

Can you reduce their intensity [manage them over a period of time instead of on a daily or weekly basis]? Can you shorten your exposure to stress [take a break]? Can you devote the time and energy necessary to make a change [goal setting, time management techniques, and delayed gratification strategies may be helpful here]?

3. Reduce the intensity of your emotional reactions to stress

Are you expecting to please everyone? Are you overreacting and viewing things as absolutely critical and urgent? Do you feel that you must always prevail in every situation? Try to visualize stress as something you can cope with rather than something that overpowers you. Do not labor on the negative aspects and the “what if’s.”

4. Learn to moderate your physical reactions to stress

Slow, deep breathing will bring your heart rate and respiration back to normal. Relaxation techniques can reduce muscle tension. Medications, when prescribed by a physician, can have a short-term effect in moderating your physical reactions. However, they are not the only answer.

5. Build your physical reserves.

• • Exercise for cardiovascular fitness 3-4 times a week [moderate, prolonged rhythmic exercise is best, such as walking and yoga].
  • – Eat well-balanced, nutritious meals and maintain a healthy weight.
  • – Avoid nicotine, excessive caffeine, and other stimulants.
  • – Mix leisure with work. Take breaks and get away when ever you can.
  • – Get enough sleep. Be as consistent with your sleep schedule.

6. Maintain your emotional reserves

Pursue realistic goals which are meaningful to you, rather than goals others have for you that you do not share. Always be kind and gentle with yourself – be your friend.

Simple Yoga Techniques to Counter Stress

Here are a few simple yoga techniques that will help you control and manage stress.

Nishpandabhava

Process

1. Sit relaxed, reclining against the wall.
2. 2. Properly adjust your legs, feet and hands to a comfortable position.
3. 3. Sit motionless and feel the quiet.
4. 4. Focus your attention on the source of sound preferably of low intensity rhythm, such as the sound of a time-piece.
5. 5. Remain passive and get completely absorbed in the sound. Stay for 10 minutes.

Benefits

Introspective training of the mind, release of tension, physical and mental relaxation, subjective experience of quietude. This is an ideal technique for cultivating passivity.

Dradhasana

Process

Lie on the right side of the body in a state of relaxation. Keep the right arm under the head like you would keep a pillow. Extend the legs fully and place one foot over the other. As a variation, one could also bend the upper leg and keep the lower one straight.

Next relax

• the ankles
• the knees
• the thighs and fingers together
• the genital area
• the anus
• the abdominal area

Then repeat the same on the other side.

Shavasana

Process

Partial shavasana is recommended for complete relaxation of the body and mind. Lie supine [face up] on the floor. Consciously relax different areas of the body starting with:

• The toes
• The chest region
• The shoulders
• The neck
• The chin
• The mouth
• The tip of the nose
• The space between the eyebrows
• The forehead
• The mind

Padmasana

Process

Sit on the mat with your legs fully stretched out. Bend the right leg at the knee joint slowly, fold it with the aid of the hands and bring the right heel to the root of the left thigh, with the right sole turned fully upward and stretched over the left groin. Now, bend the left thigh, and bring the left heel to touch the root of the right thigh, sole turned upward and stretched over the right groin. The ankles now cross each other.

Keep the knees pressed to the ground. Now, keeping the spine erect, draw the abdomen slightly in and close the eyes. Place the left hand over the two heels, palms spread upward. Place the right hand over the left, with palms upward. If it is not possible to use both the legs, one leg only can be placed on the opposite thigh.

Benefits

Besides being a meditative posture, this asana improves blood circulation to the abdomino-genital region. This helps in toning the various nerve centres located in the pelvic, coccygeal and sacral areas of the spine.

Yogendra Pranayama-IV

Process

Lie flat on the back with both feet flat on the floor and pull up the knees. Place one hand on the abdomen at the navel region. Inhale slowly and deeply, moving the abdomen upwards. Do not bloat the abdomen. Exhale in a similar manner. As soon as the exhalation is over, pull in the abdomen inwards to form a sort of cavity. Avoid any movement of the chest. Start with three seconds and go on to a maximum of eight seconds. Keep the inhalation and exhalation counts equal. [Maximum 10 rounds]

It is said that if one studies this region around the navel, then one would come to know the working of the entire body including its various systems, and higher nervous control. In fact, one aspect of Yoga in Hatha Yoga has gone into the details of this psychological aspect of human personality.

So, try these yoga techniques and you will see a gradual change in the way you manage stress.

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