Health Tips
Yoga :
Are you aware about the power of yoga? Yoga is a group of physical, mental, and spiritual practices which originated in ancient India. Yoga focuses on your body’s natural tendency toward health and self- healing. You want to know more about yoga practice, start following Yoga Tips.
Published  

Yoga Asanas

Dr. HelloDox Care #
HelloDox Care
Consult
Published  

Yoga Asanans

Dr. HelloDox Care #
HelloDox Care
Consult
Published  

Yoga for Asthma: 5 Effective Poses to Ease Breathing

Dr. HelloDox Care #
HelloDox Care
Consult

Asthma is a chronic (long-term) disease of the respiratory system, which affects the lungs and the airways that carry air to and from the lungs. A person suffering from asthma has difficulty breathing due to the constriction of these airways. Inflammation and mucous in the airways (bronchi) can make the patient wheeze.The most common symptoms that can be seen in an asthma patients are coughing (especially after a long laugh or exercise), difficulty in breathing, tightness of the chest, shortness of breath, wheezing or whistling sound when breathing.Causes of Asthma:

Some of the causes of asthma include pollen, mites, food related allergies and environmental irritants like dust and smoke. In some cases, stress can be a trigger too. Not everybody gets asthma due to the same reasons and the triggers may be different for different people.

The fact that India contributes 10% to the total number of asthma patients globally is a cause of concern. It can affect people of any age group.

Some of the factors that may make you susceptible to asthma are:
- Genetic: If several of your family members suffer from Asthma then you too might be genetically pre-disposed to develop Asthma.
- If you are overweight
- If you are exposed to seasonal allergens like pollen.
- If you are a smoker or exposed to second-hand smoke.
- If you are allergic to certain foods or synthetic food additives like colours and preservative

There is no cure for asthma and the treatments revolve around reducing symptoms and the chances for a fresh asthma attack.

Foods for Asthma Patients

An asthma patient should try and switch from animal protein to plant protein and eat ginger and turmeric regularly. The patient should also avoid fried food, smoking, alcohol, cheese, food additives, processed foods and focus on an organic food diet. But that doesn't mean you can't live a normal life, you just need to be a little more cautious than the others. Have an optimistic approach and live your life to the fullest.

According to Dr. Pushpa of Saini Yoga and Meditation, an asthma patient should do steam inhalation every day, take half a tsp of cinnamon powder twice a day and avoid cold fruits like orange and banana.

Yoga for Asthma

Here are some yoga exercises suggested by her that will help asthma patients get relief from their asthmatic problems:

1. Bharastika

This yoga breathing paranayam is known as breath of fire. In this asana, both Inhalation and exhalation are forced. Bharastika comprises of exhaling and inhaling in order to provide complete oxygen to our body. This asana gives strength to lungs, helps in allergies, asthma, respiratory diseases, improves immune system and helps in common cold.

2. Anulom Vilom Pranayama

It is a breathing exercise which very easy to do and is very effective too. It helps in cases of stress and depression. It even improves the functioning of lungs. It is an efficient practice for asthma patients.

3. Nadi Shodhan Pranayama

This is also known as Alternate Nostril Breathing. This is the next level of Anulom Vilom pranayama. Nadis are the subtle energy channels in our body which tend to get blocked because of unhealthy lifestyle, stress and physical trauma. Shodhan means cleaning and unblocking the nadis. This asana helps you release tensions, stress and contributes in keeping the mind calmer.

4. Kapalbhati Pranayama

This asana is a breathing technique which helps in the improvement of respiratory system functioning.

5. SavasanaThis is like a sleeping pose which helps in providing relaxation to the mind and body. It improves concentration, treats insomnia, improves mental health, and relaxes muscles.

There's nothing better than yoga to treat diseases painlessly or without any side effects.

Published  

Restorative Yoga: How to Do, Steps and Benefits

Dr. HelloDox Care #
HelloDox Care
Consult

You may agree, in this fast paced life, we all need to slow down a little and spare some time to relieve the constant pressure and stress of winning the rat race and calm our mind, body and soul. This is when Restorative Yoga comes into play and provides a sense of physical and mental balance. For centuries, yoga has been a practice of choice by millions worldwide for regaining mental and physical strength. According to a survey in the year 2016, conducted by the Associated Chambers of Commerce and Industry of India (ASSOCHAM) - there has been a spurt in the number of Indians taking yoga by up to 30 percent, most of whom have been inspired by various celebrities and the media attention that it has garnered. Similarly, according to the release 2016 Yoga in America Study Conducted by Yoga Journal and Yoga Alliance, the number of US yoga practitioners has increased to more than 36 million, up from 20.4 million in 2012.

Looking at the whopping increase of yoga practitioners in India and the US, we now know how people are preferring yoga over gym or any other activity. Considering the sedentary and pressured lifestyles today, restorative yoga is your savior and how.What is Restorative Yoga?

With the influx of so many yoga styles, each conveying their own blend of postures, meditation, relaxation and philosophy, restorative yoga is one such yogic exercise that leads its practitioner towards a more healing experience that can help usher them into the world of peace and quiet. Restorative yoga generally relies on the use of props including pillows, blocks and straps to support your body in a full, comfortable and long stretch. According to renowned yoga expert, Priyanka Devi Gupta, this age0old practice is especially beneficial in today’s day and age. “Restorative yoga is extremely beneficial for people having a hectic life and helps in slowing down the process. It helps you connect with your mind and body and also lets you focus on your breath.”

This sequence consists of typically five to six poses that allow you to take rest and relax on the given prop. Held for five minutes or more, restorative yoga comprises light twists, gentle backbends and seated forward folds.

How to Practice Restorative Yoga?

Here are five poses of restorative yoga and the steps involved in attaining these poses:

1. Legs-up-the-wall Pose (Viparita Karani)

This pose is a passive and supported variation of the shoulder stand. You will be required to rest your legs vertically on a wall as you lie on the floor. You would also require a thick blanket for support. This is a comfortable pose that will help you relax deeper. It aids mild depression and anxiety as it calms you down, further curing insomnia and other sleeping disorders.

2. Corpse Pose (Savasana or Mrtasana)

Savasana or Corpse pose is synonymous to its name, which means to essentially place the body in a neutral position. This pose lets you lie flat on your back, preferably without any prop, with your eyes closed. You are required to release all the energy down and loosen the body to relax, while moving your attention to different parts of the body. If done well, this posture can help bring you to a meditative state of rest that helps in repairing tissues and cells and in relieving stress. It also helps reduce blood pressure, anxiety and sleeping disorders.

3. Child’s Pose (Balasana)

Balasana or Child’s pose derives its name from two Sanskrit phrases, ‘child’ and ‘comfortable seat’. This pose involves kneeling on the floor by touching the toes and sitting on your heels, about as wide as your hips. Balasana is a deep forward bend, where the torso rests on the thighs. This pose helps in stretching the hips, thighs and ankles. It calms the brain and reduces stress and fatigue.

4. Reclining Hero Pose (Supta Virasana)

Reclining hero pose or supta virasana is a reclining pose. To begin with, kneel on the floor, with your thighs perpendicular to the floor, and touch the inner thighs together by bringing knees close to each other. Slide your feet apart, slightly wider than your hips. Once you get the position right, start lowering your torso towards the floor. Start by reclining back slowly. Your body is supported by your arms as you start going closer to the floor. Ensure that you are not in any way overstraining your muscles. This pose is excellent for aiding constipation and builds stamina. It also helps in eliminating anger and aggression.

5. Reclining Bound Angle Pose (Supta Baddha Konasana)

Reclining Bound Angle pose or Supta Baddha Konasana aka Reclined Cobbler’s Pose is deep relaxing position that requires you to lie down comfortable on your back with legs extended. Bend the knees to bring soles of your feet together to touch. Let the legs fall open on both sides. The natural tendency of the pose is to push the knees towards the floor. This pose stimulates abdominal organs like the ovaries and prostate gland, bladder and kidneys. It improves blood circulation and helps relieve the symptoms of stress, menstruation and menopause.

Priyanka explains, “Although all the poses are super beneficial, the corpse pose, child’s pose and reclining bound angle pose are super relaxing in their own way. Initially, it will be difficult to focus on your breath as random thoughts keep distracting the mind, however, with practice you will know the difference.”

What are the Benefits of Restorative Yoga?

Here are some of the benefits that restorative yoga has to offer to all the yoga practitioners:

1. Helps you calm down

Restorative yoga offers an excellent opportunity to cut chords and disconnect with the outside world and let you travel to the world of nothingness and helps in calming you down. As you move along, it helps you to get in to deepened awareness and meditation. Moving through the poses slowly, you will start exploring your mind and body at a very steady tempo.

2. It lets you learn the art of acceptance

Restorative yoga does not have a forced pose; hence, it lets your body release itself according to ease. It lets you accept the kind of body you have and throw away all the preconceived notions about it.

3. It enhances flexibility

Although all the yoga poses make you a lot more flexible, however, practicing the restorative yoga makes the job easier. You generally explore what happens when your body releases all the tension.

4. It helps shed weight

Restorative yoga helps ion reducing cortisol levels that are also responsible for increased abdominal fat among other negative effects on our body.

5. It boosts your immune system

A regular restorative yoga practice actually helps improving the immune system. It is because the asanas (poses) nurture the body and induce relaxation response, while reducing the stress response, which further help in building a better immune system.

6. It heals sickness and soothes your nervous system

Restorative yoga does not include any active asana, rather it lets you and your body relax. The body, while in such pose, heals itself and cures the sickness. It also provides benefits including promotion of smooth blood circulation and tissue renewal.

Restorative yoga takes your body into a state that allows rejuvenation and relaxation. Go ahead and try these relaxing poses and say hello to a quieter mind.

Published  

Trikonasana: The Yoga Pose for Strength, Stamina & Stability

Dr. HelloDox Care #
HelloDox Care
Consult

Yoga is the new gym these days with more and more people taking to this discipline for its many health benefits. Regular practice of yoga can provide the much needed relief from the daily stresses of urban life. Yoga combines physical, mental and spiritual practices. These days yoga schools and classes are on the rise. While a daily gym routine may not be suitable for all age-groups, Yoga and its different asanas and breathing techniques cater to all age brackets, be it young or old.

Some of the other benefits of yoga include increased flexibility, increased muscle strength and tone, improved energy, maintaining a balanced metabolism, weight reduction, improved athletic performance, protection from injury and many more. Body balancing plays a vital role in our well being as it reduces stress levels, enables you to have a good posture, increases core strength and stability, raises your consciousness and also helps you concentrate better. There are various yoga asanas that help in body balancing like Tadasana, Parsvakonasana, Virabhadrasana, Prasarita Padottanasana and Trikonasana being one of the effective ones.

“The Trikonasana is the building block of your yoga practice. It is very easy to do it but at the same time is it also very easy to get it wrong. It involves all your joints and the primary purpose is to align all your joints,” says Yoga Expert, Zubin Atre.

Benefits of Trikonasana

Let’s consider this yoga asana which is simple to execute but has many significant benefits. Trikonasana, as the name suggests is a triangle-shaped asana and can provide the following benefits if practiced regularly.

1. Helps in stretching hips, side of the torso and the hamstrings of your left leg.

2. Stretches the spine.

3. Supports the stimulation of spinal nerves.

4. It helps in improving the alignment of shoulders and flexibility of the spine.

5. It also strengthens the ankles and tones the ligaments of the arms and legs.

Who should stay away from Trikonasana?

This asana shouldn’t be performed by those who suffer from severe back pain. Others who are advised against trying this asana include those suffering from diarrhea, neck & back injuries, dizziness or vertigo because it is very easy to lose your balance while performing this pose.

How to do this body balancing asana

Stand erect and set your legs wide apart. Point your left foot out so that it is perpendicular to your right foot. This gives you a slightly broader base to balance on. Extend your arms at the shoulder level. Inhale and raise your right arm by the side of your head. Make sure that both your arms are parallel to each other and your legs are stretched straight. Now, while exhaling gently slide your upper body to the left and tilt it down. Your arm will also move simultaneously. As your left hand comes down you can keep it on the ankle, over the shin, on your knee or simply rest it on the floor. Your chest and tummy should be facing the front. Remember that you need to get all the muscles involved and make sure all the joints are in one line. Gently stretch your left palm away from the body and press with the back of your hand into the shin or ankle. This will push your hip forward and the right shoulder will be pulled further back engaging all the muscles. The weight should be on both the legs and you are just pressing your hands against the inside of the leg to maintain balance. Repeat it using the other arm. You can practice this pose for 2-6 long breaths.

There are four variations of trikonasana namely,

A. Extended Triangle pose (Utthita trikonasana)

B. Bound Triangle pose (Baddha trikonasana)

C. Revolved Triangle pose (Parivrtta trikonasana)

D. Reclining triangle pose (Supta trikonasana)

Dr. Palavi Gholap
Dr. Palavi Gholap
BAMS, Ayurveda Family Physician, 9 yrs, Pune
Dr. Suryakant Bhoite
Dr. Suryakant Bhoite
BAMS, Family Physician, 34 yrs, Pune
Dr. Rajesh  Tayade
Dr. Rajesh Tayade
MS/MD - Ayurveda, Ayurveda Panchakarma, 10 yrs, Pune
Dr. Shivdas Patil
Dr. Shivdas Patil
BAMS, Family Physician, 8 yrs, Pune
Hellodox
x
Open in App