FIFTEEN MINUTES YOGA TO FIGHT MORE THAN FIFTEEN DISEASES.

FIFTEEN MINUTES YOGA TO FIGHT MORE THAN FIFTEEN DISEASES.

  In the previous article ,’Yoga as I do and you can also,’ Yoga standing postures and movements being done by me were described  . This is second part of the article  and contains those Yoga postures which are done  in sitting or lying positions . These are segregated and grouped according to their benefits for the convenience of the readers .  

A.Depression , Insomnia , Disturbance , Stress , Hypertension , Restlessness , Moods Variations , Irritability Likewise :

1.Shavasana or Corpse Posture :

   ( Shavasana Or Corpse Posture.)

                Lie down on your back in supine position upon mat and blanket . Legs should be a bit separated with feet resting outside. All body parts should be tension less , lying as if lifeless and resting . No stiffness in any body part . Eyes closed and breathing normal . Forget your worries , occupations and other daunting problems . Keep lying in this postures as much as you want . Whenever you feel hypertensive or irritated ,upset or restless , sleep deprived or depressed , lie down in this posture .  
               A simple method to go in sleep if one wants , is to hear that sound, if available , which is receding or decreasing in intensity. As the sound recedes , go on hearing it . Finally the sound will be very feeble and hardly audible . Keep on hearing it . As it dies down , one will be in sleep . If such sound is not emanating , keep lying thoughtless .

2.Makar Asana Or Crocodile Posture:

(Makar Asana Or Crocodile Posture)

Lie down on your belly in supine position keeping one leg straight and other bent along the ground . Arm of the bent leg should also be bent . Other arm should be straight . All body parts should be tension less , lying lifeless , resting . No stiffness in any body part . Eyes closed and breathing normal . Forget your worries , occupation . Keep lying in this postures as much as you want . Whenever you feel hypertensive or high tempered or restless , sleep deprived or depressed , lie down in this posture . This posture is the best for sleep deprived , insomniac and sleep impaired persons . Unfortunately , our thirty percents population suffers sleep sleep related afflictions and this posture is best for them .

    This posture is also beneficial in cervical, slip disc, spondylitis, sciatica , all spine related problems. This is also useful in Asthama, knee pain, and other lungs related problems.

This posture is also done for resting between two postures .

3. Pranayama:

        (Gyan Mudra in Sukhasana )

These are vyayam or exercises for regulating Pran or breath . Although these are good for longevity , these are equality good in cases of depression , hypertension, migraine , Diabetes likewise . Do Nadhi Shodan, Kapal Bhati , Bhastrika , Bhramari Pranayama. These have been described in article Lead A Stress Free And Healthy Life With Pranayama at https://narinderkw.wordpress.com/2016/06/12/lead-a-stress-free-and-healthy-life-with-pranayama/

4. Yoga Nidra or Yogic Sleep:
 

          It is a process of going in sleep and also be conscious at the same time . It is relaxing and rejuvenates brain and mingles one with Almighty . It is also described in detail at Yoga Nidra Or Yogic Sleep https://narinderkw.wordpress.com/2016/06/18/yoga-nidra-or-yogic-sleep/ 

B.Indigestion And Gastro Problems:

1.Vajra Asana:

              (Vajra Asana)

 Sit on knees , back straight with palms on knees and arms straight . Keep sitting in this posture for two minutes or more . This postures can be done immediately after meals also and is the best for digestive system.

2. Pawanmukta Asana or Wind Easing Asana:

      (Pawanmukta Asana With Left Leg)

Lie down on your back , bend left leg at knee . Clasp this leg at ankles with palms holding elbows or upper arms . Remain in this posture till you count up to twenty . Repeat it with right leg . Then repeat it with both legs together . This posture eases the wind out .  
3.Malamuktasana :

Lie down on your back and be in Pawanmukta Asana . Now rock your back so that back of your head touches the ground and then feet touches the ground . Rock ten or more times .

Rest in Shavasana for a while . Then again go in Pawanmukta Asana and rick to left side so that right side of head touches ground and then swing back so that left side of head touches the ground . Make such ten cycles or more . This is good for bowel motions and constipation.

C.Diabetes:

General causes of diabetes are stress , gene related and malfunctioning of pancreas leading to release of insufficient insulin . Therefore , Asanas described in para A above relating to stress , depression are also useful for controlling and avoiding Diabetes .

1.Balasana :

               (Balasana)

Sit in Vajra Asana on knees . Extend your arms up and straighten them as if someone is pulling them up . Count up to ten . Breathe out and bend , bring down hands and stretch these in front touching the ground . Also bring down your head to touch the ground . Be in this position till you find your self needing air to breathe . Breathe in and move up . Repeat this ten or more times .

2. Balasana Variant :

Sit in Vajra Asana , make fists and place them at navel and bend down while breathing out . Touch the ground with your fore head and be in this position till you feel the urge to breathe in . Then breathe in and lift to sit upright in Vajra Asana . Repeat this ten times . This Asana stimulates pancreas to increase release insulin but one must not abandon the medicine . It should be stopped only after prolonged practice of Asanas and clinical checks .  

3. Dhanurasana or Bow Posture :

               (Dhanurasana)

Lie on your belly and bend legs at knees upwards. Catch hold of both knees and lift your chest and legs by pulling the feet to form the shape of a bow . Be in this position till one counts upto fifteen . Then lie in Makarasana . Repeat it . This asana stimulates pancreas releasing more insulin . It is also good for weight loss and slimming tummy.

4. Varikshasana And Pranayama:
 

              (Varikshasana)

These asanas also help control diabetes and have been explained in article, ‘Yoga As I Do And You Can Also,’ at https://narinderkw.wordpress.com/2016/06/19/yoga-as-i-do-and-you-can-also/ and in article , ‘Lead A Stress Free And Healthy Life With Pranayama,’ at https://narinderkw.wordpress.com/2016/06/12/lead-a-stress-free-and-healthy-life-with-pranayama/

D Enlarged Prostrate And Urinary Problems :

 Enlargement of prostrate is age related problem with system of insufficient urination.

1.Vipritkaran Asan :


          (Vipritkaranasana)

Lie down on your back , slowly lift your legs and catch hold of your waist with your both hands . Straighten your legs up in air and be in this position for two minute or less as you feel convenient . Then come down gently as you moved up . Don’t come with sudden jerk . Also take care your head should not lift from ground while coming to initial position . Rest for a while .

2.Titli Asana or Butterfly Postures :


(Titli Asana Or Butterfly Posture)

Sit with flat of the feet touching each other and bring heels in touch with genitals . Catch hold of both feet . Make up and down motion of your knees as butterfly does . Try to increase the amplitudes for motion. Keep the movement till you count twenty .  
3. Titli Asanas Variants:

a) Sit with flat of feet touching each other . Breath out and bend to touch the ground with your head . Remain in this posture till you feel strong urge to breathe in . Lift up and breathe in . Repeat it .

b) Sit in Sukhasana . Take back your arms and clasp fingers . Breath out and bend to touch the ground with your head . Remain in this posture till you feel strong urge to breathe in . Lift up and breathe in . Repeat it .

E. Weight Loss:

1. a) Cycling Movement:

Lie down on your back . Lift both legs up and then bring these down as if you were cycling . Both legs should move together in same direction . Don’t lift your head from the ground . Your feet should make a full wide circle . Make twenty such rounds and then rest in Shavasana .

 b) Reverse Cycling Movement: Repeat it as you did in cycling but in reverse direction .

2. Dhanurasana or Bow posture:

This posture has already been explained above .

3. Yoga : Yoga itself helps body flexibility , organs proper functioning and fat dissolution. Needless to say , indulging in Yoga means ensuring the best health in all fields .

 F. Sarvangasana Or Posture For Multi Benefits:

Lie down on your back . Slowly lift your legs while catching hold of your waist with both hands as you did in Vipritkaranasana . Slowly lift your legs up straight

  (Vipritkaranasana In Sarvangasana)

• Keep your legs straight up while holding your waist . Count up to ten . This part is also called Vipritkaranasana.

•• Widen the legs a bit to form ‘V’ and be in this position with legs straight up in V form . Count up to ten .

    (Halasana In Sarvangasana)

••• Now keep one leg straight up and bring down the other towards your head parallel to the ground . Count up to ten . This part is also called Halasana .

••••Now reverse leg that is lift the horizontal leg up straight and bring down the already straight leg parallel to ground . Count up to ten . This part is also called Halasana .

   (Sarvangasana Feet Touching Ground)

•••• Now release you hands from waist and touch the palms of both hands upon ground by your side . Now bend both legs towards your head to touch the ground . Keep it in this stage till you count ten .  

     (Crisscross In Sarvangasana )

••••• Now make crisscross with legs in the air . Count up to ten .

•••••• Now incline left gently so as to touch ground with left foot . Then incline right to touch right foot with ground . If it is not possible , then leave it . Don’t try to exert .

                  Then lift your legs up and bend and bring these down slowly and gently on the ground in their original position . Rest for a while till the blood circulation gets normal . Don’t stand immediately after this Asana as the blood has gone down in the head .

 and This asana is multi beneficial for our body for its ability to regulate the working of the thyroid glands , the digestive, nervous, reproductive system, regulating metabolism and respiratory system. It is also good against spine related affiliations.

 In the end , I recall a beautiful couplet of Saint Kabir in Hindi ,

“ Jin Khoja Tin Paya Gehre Pani Paith,

    Mein Bapura Boodhan Dara Raha Kinare Beth.”

Its meaning in English is that those who searched for Him , found Him ultimately by hard devotion . Take my case , I, poor who was afraid of drowning or hard work , could not cross the distance and see I am here at the bank.

 In fact, this is in context with devotion to Almighty but it is also applicable to our daily life . We are  afraid of hard work lest it should adversely affect us. But those who are not , achieve success.

                 End .