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Bikram Yoga, in essence is a series of 26 postures, known as ‘Asana’, and 2 breathing exercises done in the same order for the duration of 90 minutes.The first 12 postures make up the ‘standing series’.
Half Moon Pose strengthens every muscle in the body’s core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezious muscles. It also helps relieve rheumatism and arthritis in the legs and helps to cure slipped discs and other problems in the lower spine. Beyond improving flexibilities in the hips, knees, ankles and the rest, Eagle Pose also supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive problems. This posture improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles. The forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all the arteries, strengthening the heart muscle. It improves every single bone, muscle, joint, tendon and internal organ, and it revitalizes nerves, veins and tissues.
Standing Separate Leg Head to Knee Pose trims the abdomen, waistline, hips, buttocks and thighs.  It massages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system. The Tree Pose improves posture and balance and increases the flexibility of the ankles and knees as well as the hip joints.
Toe Stand strengthens the knees and is therapeutic for rheumatism of the knees, ankles, and feet.
Dead Body Pose facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.  It teaches relaxation. Cobra Pose strengthens the lumbar spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region. Locust Pose has many of the same benefits as Cobra, but it is even better for slipped discs and sciatica. It strengthens the upper spine, and the uncomfortable stretching of the arms can actually relieve tennis elbow.
Fixed Firm Pose strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints. It increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins.
It also improves flexibility of the neck and spine, relieves backache, and helps degenerative spinal problems such as kyphoscoliotic deformities and cervical spondylosis. Maximum extension of the spine increases its mobility and elasticity, and does the same for the back muscles.
Stretching the spine also expedites the feeding of the nervous system with fresh blood and oxygen. Rabbit Pose relieves tension in the neck, shoulders and back.  It helps alleviate colds, sinus problems, and chronic tonsillitis and through compression of thyroid and parathyroid, rejuvenates those glands as well. It is excellent for the immune and lymphatic systems, increases circulation to the liver, pancreas, thyroid, thymus and intestines. This is the only posture that twists the spine from top to bottom, which increases circulation to all the spinal nerves, veins, and tissues, and improves the elasticity of the spine. It improves digestion and circulation, and increases the elasticity of the lungs with every forceful exhale.
You generate prana, and push out every ounce of carbon dioxide, replacing it with life-giving oxygen. Asia is calling and we're headed to our first retreat in Sri Lanka with the fabulous Rowena Jayne!
Shameem Akthar, yogacharya trained with the Sivananda Yoga Vedanta Center, Kerala, shows you five simple ways to tackle cholesterol.
However, the gentle practice of yoga exercises could facilitate realignment of the arthritis-stricken joints and allay pressure felt on every joint of your feet. Outlined herewith are some beneficial yoga exercises for people with arthritic feet that can bring about postural improvement and enhance range of motion in inflamed joints of your feet. Both the feet are now entirely stretched inward towards you during inhalation and the pose held for three seconds. Whilst seated with outstretched legs the feet are then slowly rotated in clockwise and then counter-clockwise direction for three times each. There are essentially 4 corners of your feet, namely mound underneath the large toe, mound underneath the smallest toe, outer and inside sides of heel.


Begin by being seated on a chair with feet placed parallel to each other and touching the floor. Slowly try pressing more into the ball of the foot while keeping the chair steady with your hands. Begin by being seated on an exercise mat on the balls of your feet, knees close together and each one of the toes spread out. While being seated on ankles with toes curled underneath the heels and hands rested on lap you then gently put a little weight on your feet while gradually going from side to side for opening up every toe.
While swaying hips from side-to-side one can feel the balls of the feet stretch open and breathe deeply into that. Come on to the tops of your feet and hoist your knees slightly upwards while hinging backwards. Stay in this posture till a count of five for gently opening up the feet and breathe deeply through it.
With passage of time one can easily hoist one leg up to the ceiling as the other leg stays in touch with the mat and the hands are outstretched in front of you. Use your hands to envelope and literally hug your legs as the head points towards your knees. Ancient India has a wide range of traditions and old wives tales that are carried generation to generation. Foods that are killing your sex drive:- What you eat for dinner might well be cramping your drive in bed.
Zero Balancing (ZB) was developed in the early 1970s by osteopathic physician and medical doctor, Fritz Frederick Smith. Ginger is not a fruit or a vegetable, but is in fact classified as an aromatic bitter herb.
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The darker the cherry the better, as this reflects a higher level of antioxidants and vitamins. Yoga can be a great way to treat depression naturally and fight the winter blues in these short, dark and cold days.
Try these five yoga poses for depression from yoga teacher Jessica Bellofatto to help stay calm, happy and grounded this coming winter season. Opening up the hips and pelvis allows us to breathe down into our legs and feet, grounding and stabilizing the emotions.
In order, to fully prepare the body for the standing series, it is important to practice ‘Pranayama’- or ‘Standing Deep Breathing’ as part of the series. It increases the flexibility of the spine comprehensively from coccyx to neck, promotes proper kidney function and helps to cure enlargement of the liver and spleen. Both poses firm and trim the lower body where many problem areas (especially for women) reside. It helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries. It develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs.
Flexing and strengthening the last five vertebrae in this posture can alleviate crooked spines, as well as rheumatism and lower back pain. Other important benefits include improved digestion, relief from menstrual disorders, improved appetite, and raising low blood pressure.  Cobra Pose also improves the functioning of the liver and spleen.
This 360-degree flexion of the spine revitalizes all the spinal nerves by increasing circulation, and strengthens the spine along its entire length.
By stretching the abdominal organs, Camel helps constipation and it also stretches the throat and thyroid and parathyroid glands. Spine Twisting relieves lower back pain and helps prevent slipped discs, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis.
The sciatica nerve is the longest single nerve of the body that starts from the lower back and runs through the buttock and the entire lower limb. Arthritis of the foot can incapacitate a person by triggering aches and stiffness in the joints of toes and ankles.
These exercises help to remove impure energy from the feet and facilitate the healing process.


While exhaling both the feet are then gently bent outwards and down till a degree that is within your personal comfort zone.After holding this pose for the same period of time one then reverts to neutral position and repeats the above steps thrice.
Chair yoga helps to bring awareness to these corners for awakening the feet and creating apposite balance. Start stretching from here up to the inner side of your heel which must then also be placed down. Bring the hands back for individually creating sufficient inter-digit gaps and flexing the toes on both feet so that there is equal distribution of bodily weight on each one of them.
One eventually would be seated on the feet with knees off the mat whilst the upper body slightly arches backwards in this pose.
Now, come on all fours as you flex your feet while bringing your buttocks back down towards the heels of the feet with hands outstretched and palms touching the mat. The shoulder blades or scapulas are then squeezed as the hands are raised up till they are straight and flex all your toes to point towards your chin. Having the head below the heart makes this pose an inversion, and inversions relax and soothe the nervous system, as well as shift our perspective. This beautiful mantra translates to, “May all beings everywhere be happy and free, including MYSELF.” Repeat it to yourself or out loud in Sanskrit or English and rest in that vibration. This oxygenates the body, filling the lungs and readying you for the first of the standing postures.Poses 13 to 26 are known as the ‘floor series’. Hands to Feet Pose works the muscles, ligaments and tendons of the legs and improves circulation there as well.
It strengthens the arms, prevents flatulence, improves hip flexibility, and firms the abdomen and thighs. Besides helping with all manner of back problems, Bow Pose aids digestion, fights constipation, and combats bronchitis and diabetes while improving the functioning of the large and small intestines, the liver, kidneys and spleen. Injury to the hip or the lower back and certain diseases and conditions that affect the lower back and hip cause sciatica pain.
You then breathe out and simultaneously curl all the toes outwards and down towards the mat to an extent that is physically comfortable.
One then stretches from the inner side of heel obliquely till the mound under your smallest toe and analogously place it down.
If this is too difficult to perform then one can even simply be seated on the tops of your feet.
One is essentially stretching one foot at a time with the coccyx pointed towards the roof while hands help to maintain balance on the mat.
This posture also stretches the lower part of the lungs, which is therapeutic for asthma and counter indigestion, flatulence, constipation and irritable bowel syndrome. Exhaling,stretch out the left elbow high, arm straight, twisting your head and torso to look up at the hand. People suffering from sciatica experience a sharp, almost electric shock like pain, which usually starts in the lower back and radiates to the legs and feet.
One then lengthens foot from the mound under the tiny toe right up to the outer side of heel. During this time the right leg is kept motionless with entire foot touching the mat as a nice stretch is felt. In Savasana, you are encouraged to rest and restore your body in anticipation of the next pose. Knees are then gently bent while one walks one’s hands gently towards one’s feet and then standing up erect. Savasana, whilst it looks to be the simplest of the postures, it is often referred to as the most difficult pose to fully master as it requires complete and utter relaxation of the body, and the mind.
Eventually, the right and left heel are pressed down on the mat in downward-facing dog posture. A few rounds of surya namaskars (these need to be taught in a phased manner) also provide the right intensity to your practice. The head down position increases blood flow to the brain and the master glands there, initiating a healing cascade of hormonal flow.



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