HEALTH CARE TIPS

Super Foods for health

2008-11-03T18:26:00.001+05:30

In this short article I touch on some foods which are easily available but ignored by people as they do not find them maybe tasty / interesting or attractive to eat. However these everyday foods and fruits provide tremendous natural benefits and eaten right, can add to health and healthy living. It makes a lot of sense to include these foods in one's diet to enjoy their benefits over the long term. Not all of them can be eaten everyday, but try and include them in your diet pattern so as to enjoy their benefits over the long term, especially in your middle and old age.

The first food is a herb - Cinnamon. This herb is a must have for all. It helps control blood sugar levels, lowering the risk of diabetes and heart disease. The spice's active ingredients- especially thylhydroxychalcone polymers - increase the human cells' ability to metabolize sugar by up to twenty times. Increase usage of this herb, by adding it to your coffee, tea or breakfast cereal. Sprinkle this herb and add value to your foods. Cinnamon has been found to significantly reduce bad cholesterol levels and is a must add on for people with a penchant for eating out, eating fast foods and generally unable to maintain a healthy lifestyle. Enjoy the natural protection provided by mother nature and stay fit.
The second food is a fruit juice - Pomegranate Juice. This juice is a super health drink and helps fight blood pressure and health problems. Drinking just two ounces of this juice daily, helps decrease systolic blood pressure and improve blood flow to the heart. It also provides a significant portion of the daily vitamin C requirement. It makes sense, to drink a little everyday or if the bottled juice is not easily available, simply eat the fruit.
The third food is a vegetable - Cabbage. This not a much loved food in many households. But one cup of chopped cabbage has only 25 calories but enough valuable nutrients such as sulforaphane, which increases the body's production of enzymes, which disarm cell damaging free radicals and reduce cancer risk. It therefore makes eminent food sense to munch some cabbage salad along with your meals daily.
The fourth food is a root - Beetroot. This is one of the best sources of folate and betaine. They work together to lower the blood levels of homocysteine, which reduces damage to arteries and helps prolong life. Beetroot is also a natural cancer fighter and a little of this root taken every other day helps keep the body fit. The root can be taken as a salad or as a side dish, lightly sautéed and cooked.
The fifth food is a fruit- Guava. This is an excellent source of lycopene. Lycopene is an antioxidant that helps fight prostrate cancer. It also has a lot of potassium and vitamin C. Enjoy it whole along with the skin, which is where most of the vitamins are hidden.

These five foods help in keeping the heart healthy, fight cancer and also fight age related debilitation. Enjoy a healthy, long life with them. It makes sense to add them to your diet and cut out the red meat and heavy salt intake.

Daily Foods for a Healthy Heart

2008-11-03T18:24:00.002+05:30

I have written articles on foods for skin and foods that you can apply on the skin for that special glow. In this article I talk about some natural herbal foods that are excellent for the heart and help decrease the possibility of heart damage. Of course, these foods need to be combined with daily exercise, moderate drinking and reduced ( zero) smoking. There are many foods available in nature which help decrease bad cholesterol, reduce blood pressure and keep arteries healthy. I give below some of the foods that are helpful. It is recommended that a person include these foods in one's diet slowly and tries to ingest at least two out of the below mentioned foods daily to stay healthy and fit.

First let me give some general life style tips which help in reducing heart related problems.
Stop smoking and kick this bad habit to lower heart damage and lung damage.
Try brisk walking for 20 minutes at a time and find long term benefits.
Try cutting down on sugar and salt intake. A reduced intake of common salt is also recommended for people with blood pressure problems.
It also important to reduce weight if overweight. The heart of an overweight person has to work harder and over weight people tend to have fat deposits and bad cholesterol which clogs up arteries.
Avoid junk food. Reduce intake to once in a month. This kind of food contains harmful trans fats which clog up the arteries.

The following foods help fight heart problems. They might just be the thing for you. So try them out by incorporating them in your diet.
Soya lowers bad cholesterol, provides health proteins and helps fight heart disease. Try mixing 50 / 60 grams of Soya to your daily food and find a marked difference to your energy levels.
Bengal Gram can be prepared in the form of a soup and ingested everyday. It is delicious and provides significant nutrients which help fight bad cholesterol and triglycerides. 40/50 grams of this lentil ingested every other day provides health benefits which lead directly to a better heart and lowers the risk of an heart attack by up to 20%.
Garlic is a wonder herb. It helps fight against cough, cold, minor infections and also helps boost immunity levels. Ingesting just 2-3 cloves daily helps reduce fat deposits in the arteries and lower heart threatening homocystenine/homocysteine levels in the blood.
Psyllium Husk , just 2- 3 small spoons (10-15 grams) a day , taken with water daily helps with digestion, lowers blood cholesterol and also aids in reducing blood sugar levels in type II diabetes. So go for this herb on a daily basis and let your body feel the difference.
Fenugreek is a well known herb used worldwide for treatment of type II diabetes and is well known for it's anti inflammatory properties. This specific characteristic helps in prevention of narrowing of arteries, helps control blood pressure and blood sugar levels and cuts the risk of a stroke in some cases by up to 30%. Do incorporate 20/30 grams of this herb in your daily diet to significantly reduce stroke risk over the longer term.
Just two pieces of Indian Gooseberry a day significantly cut the risk of an heart stroke by up to 15%. This fruits contains powerful anti oxidants and vitamin C which help boost immunity levels in the body and lower bad cholesterol formation. Enjoy this fruit raw or preserved and enjoy the benefits of the natural herb over the whole day.

I would recommend consuming at least two of these foods daily to find significant benefit. However do try to consume all of the above foods on a weekly basis. The combination of these foods is extremely beneficial over the long run for the human heart and body and the benefits can only be experienced.

Hair Loss Prevention and Help

2008-11-03T18:24:00.001+05:30

Hair is continuously growing and is being shed simultaneously. At any time, hair is growing and replacing shed hair. When this process gets disrupted, hair loss may occur. Hair loss can be psychologically a big put down, because every one is to some extent, worried about baldness and looks. Hair loss can be a major blow to a person's self esteem and if it can be checked, it can certainly add value to external beauty and looks and give a boost to self confidence and self worth.
Some common causes of hair loss are as follows.

Hormonal changes in the body related to medication, pregnancy, thyroid problems can cause hair loss. Normally if the hormonal balance is restored, hair loss can be checked to some extent.
Some diseases like, diabetes etc can result in hair loss. This kind of hair loss problem is normally difficult to control but with proper care and treatment, it may be possible to reduce the hair loss.
There are some life saving drugs and other strong antibiotics which can result in hair loss. If it is possible to find the exact medicine causing the problem, it may be possible to change the medication and prevent hair loss.
Fungal infections and bacterial infections can also cause hair loss. This kind of hair loss can normally be treated well, by correct medication given by a skin specialist.
Improper hair care, especially regular perming ( resulting in scarring of the scalp), continuously blow drying hair and continued use of chemicals for hair coloring purposes can cause permanent hair damage and loss.
Some people have a hereditary tendency to baldness. This may be termed male pattern baldness, leading to hair loss with a receding hairline, thinning hair and baldness at the top of the scalp.

I will give below some herbal home remedies for hair loss. It is suggested that you may try them for a month or so to find some change in your hair loss problem. Incase, one home remedy does not seem to work, do try a different remedy to find relief. Not all remedies work on all kind of problems.

Take 50 ml of coconut hair, heat it and add three flakes of garlic (squeeze the garlic juice into the oil) and four peppercorns (crush them into the oil). Let the oil cool by itself and then massage this oil into the hair. Regular application, will stimulate hair growth and result in healthy voluminous hair over time.
An excellent hair tonic can be prepared by mixing almond oil, olive oil and castor oil in equal proportion. Massage this daily into the hair to stimulate hair growth and improve hair texture.
Another herbal remedy that works to reduce hair loss is prepared with olive oil. Take 20 ml olive oil and add one teaspoon honey and one teaspoon cinnamon powder to the mixture. Mix well to create a smooth paste. Apply this paste to the scalp and leave on for 30 minutes. Rinse off with warm water. Repeat every three days for a month to find reduced hair loss and better thicker hair.
Many people suffer from minor infections in the scalp, which may be causing hair loss. A simple herbal remedy to check this kind of hair loss is easy to prepare. Mix two tablespoons (around 20 ml ) of ginger juice with one tablespoon (10ml) of lime juice in a bowl. Apply this to your hair, by massaging the same into your scalp. This will help prevent minor infections, reduce itching and stimulate hair growth. Leave on for 30 minutes and then wash off with warm water. Create this mixture, fresh every time, and use it once a week for 4 weeks to find significant improvement.
A quick and simple remedy for hair loss is simply crushing some garlic cloves and massaging the same into your scalp. This will improve blood circulation and it is recommended once every two weeks as a good way to stimulate hair follicles.
Good diet is also essential for improving the condition of the hair. It is important to drink plenty of water, raw salads, yoghurt, leafy vegetables and whole grain cereals. Cutting down on fried snacks, salt, sugar and aerated drinks helps in general skin and hair care.
Try shifting to herbal shampoos containing, herbs such as henna, Lemon grass, Mint, Hibiscus, Neem. These shampoos are any day better then detergent based shampoos which can contribute to hair loss.

In case, hair loss is permanent and irreversible, then the only recourse is hair grafting or a wig. However many males look stunning with a bald head also so all is not lost if hair loss does not stop. The above remedies will normally work well in cases of minor hair loss if started well in time. It is best to treat conditions of severe hair loss through medical intervention. Take care.

Relief from Sun Burns, the Easy Natural Way

2008-11-03T18:23:00.002+05:30

The human skin is delicate and reacts to prolonged exposure to sun light especially the Ultra Violet light. Prolonged exposure to sun rays leads to red inflamed skin which can cause itching and burning sensations. Too long an exposure to sun, can have detrimental long term effects on the skin.
There are many sun protection creams available in the market with variable SPF levels. In general, what ever cream, you use, you need to re apply same every 2-3 hours for it to remain effective.
The best protection against sun burn is to wear long sleeved cotton shirts and pants and try to protect the neck and face with sunglasses and a sun hat. Incase this is not possible and the desire to get a tan is strong, then you need to be prepared for a sun burn which can happen to anyone.
In general, dark skins are better equipped to handle harsh sun compared to light skinned people. This is nature's way to protect people in harsh climatic conditions.
If the skin has been sun burnt, some natural remedies that you can use are as follows.
These remedies are effective in light sun burn cases and will provide relief after the first application itself. You will need to repeat them every six hours for a complete solution.

An easy to use remedy is to take 3 tablespoons of milk and add a pinch of soda bicarbonate to the same. Dab this mixture on the face and affected areas with a cotton swab. Let it dry naturally and wash off with cold water after fifteen minutes. You will find a cool sensation and relief. Repeat this remedy, 4 - 5 times to find complete cure.

Another remedy suited especially to oily skin which has been sun burnt is to mix one tea spoon of potato juice with one teaspoon of lemon juice in a cup. Apply this mixture with a cotton swab to the affected area and leave on for 15 minutes. Wash off with cold water to find relief. Repeat 3 - 4 times every six hours to find a change in complexion and relief from that sun burn.

If the skin perspires and smells bad and is sun burnt the following remedy will be useful. Add 20 ml of rose water to 5 ml of lime juice and apply with a cotton swab to the affected areas. Leave this overnight and get up in the morning smelling fresh. Wash off with cold water to find relief from sun burns.

Banana is a natural skin whitener and used in many beauty treatments also. Mash a banana in a cup and apply it on the affected areas. Leave on for 15 minutes and then wash off with cold water. Repeat this every six hours to find relief from sun burns.

It is highly recommended that prolonged exposure to the sun be avoided. Prolonged exposure to the sun can cause many long term problems including premature wrinkling, skin discoloration and in severe cases, a form of skin cancer. Severe sun burn cases need to be treated in a specialized hospital as they are a serious skin condition. Stay safe..

Tooth Ache- Herbal Home Cures

2008-11-03T18:23:00.001+05:30

Toothache is one of the most unbearable conditions that can be experienced by a person. It can be throbbing, continuous pain, totally disrupting normal day to day work or it can be severe, unrelenting pain which can make a person scream in agony.
The best solution is to rush to a dentist and get a professional to look at it. However, in cases where this might not be immediately possible, it may be necessary to try a few herbal home remedies for temporary relief.
Tooth ache caused by Cavities which involve the root (nerve ending) to be exposed to the elements requires a filing or in severe cases, a root canal treatment. The last and least recommended recourse is tooth extraction.
The following home remedies can provide some relief.
Dip a cotton swab in vanilla essence and press it against the affected tooth. Do make sure you target the correct tooth, as referral pain can sometimes make identification difficult.
Clove oil is a well known and favored home treatment for tooth ache. It does work, but it is important to be careful to avoid excess of this oil especially on the gums, as it can cause ulcers to develop.
Try a little Turmeric powder pressed into the affected tooth. This can also provide relief without any ill effects. Take Turmeric powder on a cotton swab and push it into the cavity of the affected tooth for relief.
Another easy to use remedy is to peel a clove of garlic and press it against the tooth for relief. The juice of the garlic is an effective natural anaesthetic and will provide immediate relief.

At times, tooth ache may develop after an extraction or after serious dental work has been performed. Normally the dentist will recommend pain killers to provide relief. In case of severe pain and in case, you would like to avoid these pain killers try the following. Bleeding gums can also be treated with these remedies.
Take a tea bag and dip it in a bowl of iced water. Apply this moist cold tea bag to the affected area for relief.
Take black pepper and holy basil (Tulsi) leaves in equal proportions and grind them into a paste. Apply this paste on the affected areas to find relief and also faster healing.

I hope you found some remedy for immediate relief from tooth pain. A visit to the dentist is very important to understand the reason for this ache. Sometimes minor aches may be caused by bleeding gums or abrasion of the tooth enamel and receding gums. These kind of problems may require home treatments or specialized care ( especially professional cleaning) and improvement in oral hygiene. Take the advice of a dentist to find permanent relief and cure

Fix a loose Stomach, the natural Way

2008-11-03T18:22:00.001+05:30

A loose stomach can happen to anyone and anywhere. It may be caused by infected food or water. It may also be caused by food that is not compatible with the body or weather conditions.
A bad stomach will normally cause discomfort and weakness. It may fix itself in a few days but it is important to prevent dehydration during the period. To prevent dehydration, a good solution is to drink lemonade with added sugar and salt. Another option is to use oral hydration packets available at all major chemist shops.
Incase, of severe stomach problems the doctor will prescribe some sort of an antibiotic for the problem. However this will normally leave a bad taste in the mouth and spoil the appetite of the patient.
There are some home remedies and natural remedies that work well in many cases. A patient can avoid the use of strong antibiotics and get the problem in control in many of these cases. However if the stomach is not improving even after 2 days of home treatment it is advisable to visit a doctor to prevent weakness and dehydration and serious complications.
Some remedies that work in the case of an upset loose stomach are as follows.
A simple cure involves chewing raw guava leaves. Take two to three leaves, wash them and chew them. This will normally help stabilize the stomach quickly. Repeat after 5 hours till problem is fixed.
Another quick cure for diarrhea is with fenugreek seeds. Roast 5 grams (one teaspoonful) of fenugreek seeds and then add them to a glass of semi (slightly ) warm water and drink up. Repeat after 4 hours to find relief.
I have also experienced gratifying results with homeopathy. Two remedies that have worked very well for me are as follows.
For diarrhea (diarrhoea) accompanied with lots of flatulence, alternate Podophyllum 30CH with Nux Vomica 30 CH four times daily. Relief should be experienced within 3 hours. In case there is slight fever, then stomach infection may be indicated. In such a case, a doctor is recommended. Meanwhile a few doses of Arsenicum Album 30CH should also help fix the stomach.
For a loose stomach without any apparent cause, where the motions are difficult to control, Aloe 30CH is very effective. Alternate this with Nux Vomica 30CH to find a fix within hours.
Needless to say, if self medication, does not work, it is important to rush to a doctor. It is also important to keep the body hydrated during the treatments.
It is always better to find a cure with natural remedies. If these remedies do not work, a doctor will normally recommend an antibiotic which may be necessary in severe stomach infections

Protect your Throat, the Natural Way

2008-11-03T18:21:00.001+05:30

One source of infection that is over looked by most people is the humble toothbrush. Left over night, it can be a potential source of problem for the throat and mouth. I would suggest keeping a small box or container of common salt in the kitchen cabinet. Every morning, before brushing the teeth, soak the brush in a glass of hot water to which a teaspoonful of common salt has been added. This helps to disinfect the toothbrush and also helps keep it clean.
Cloves are a natural antiseptic and very useful in treating throat and mouth infections.They can also act as a preventive measure and protect the throat. Just chew one clove every morning (after removing the 'flower') to find daily protection for the throat against harmful germs.
Some individuals may not like the smell or taste of cloves. They may alternatively chew five to six holy basil leaves, every morning. In the Ayurveda system of medicine, Holy Basil is well renowned for the protection it offers to the throat . If you do not have access to these leaves every morning, try cultivating a small plant at home.
Another simple way is to squeeze a little fresh ginger juice (3-4 ml) in the morning. Mix it with 5 ml of honey and take it after brushing the teeth. Ginger and honey will help protect the throat during the day.
Another herb that helps to protect the throat is Turmeric. Turmeric has anti allergy properties and will help in protecting against allergic conditions of the throat. To use it effectively, take half a cup of hot water, add a pinch of salt and 5 grams of Turmeric powder to it. Drink this mixture every night during the 'allergic' season to protect your throat.
Incorporate the habit of gargling with a glass of lukewarm water to which a pinch of salt has been added every night before bed, after brushing your teeth. This good habit will help disinfect the throat and mouth and is very beneficial for long term protection of the throat.
Many people have trouble with their throats and bronchial tubes during the dusty weather and in work environments that include a lot of dust and outdoor sales work. These kind of individuals can benefit immensely by chewing a small lump of Jaggery , during the day. The Jaggery helps cleanse the throat and bronchial tubes off dust and other irritants providing, a moisturizing and cleaning effect. it goes without saying that diabetics, cannot use this remedy as Jaggery is primarily unprocessed sugar.

Cure the Cough, the Natural Way

2008-11-03T18:20:00.000+05:30

Cough can happen to anyone for multiple reasons. It may be a symptom of a throat infection caused by a bacterial infection or it may be an allergic reaction to the environment or some specific food.
Nature has provided many herbs and foods that help in curing minor coughs and irritations. These home cures work well in cases where the cause of the cough may be indeterminate or allergic in nature. In case of severe bacterial infections of the throat with high fever, these remedies can only provide some relief but the curative solution will lie with antibiotics prescribed by a doctor.
However, these cough cures are an excellent alternative to alcohol based cough syrups and concoctions available in the market which may case drowsiness and at times do more harm than good.
I am giving below multiple herbal home cures for cough. All of them work but you need to find one that works for your specific kind of problem.
Honey is well accepted way of providing cough relief. One way to us it effectively is to combine it with the curative properties of the onion. To get rid of an irritating cough, pour 2 teaspoons of honey on a freshly cut slice of onion. Cover it and let is lie for four to five hours. Then take one teaspoon of this honey after removing the onion piece. You will find immediate relief. Repeat the second teaspoon after three to four hours.
Another remedy effective in cough with a cold is as follows. Take one onion, five basil leaves, two cloves and five peppercorns in 200 ml of water. Boil them together till the water reduces by half. Sip this hot concoction, thrice daily to find substantial relief from cough and cold.
A persistent allergic cough is very irritating. It dies not seem to go away easily and keeps the patient irritated all day long. If you can't find a cause, try this cure. Take a guava (fruit) and bake it in an oven. Eat this baked guava once a day for three to four days and you will find substantial relief.
Another quick fix for minor coughs is turmeric. Take half a glass of hot water and add a pinch of salt to it. Stir. Then add half a teaspoon of turmeric powder to it. Drink this mixture once daily for three days to find relief. This is also an effective pre emptive way to protect the throat from persistent infections.
For a sore throat and cough, try turmeric with milk. Add a teaspoonful of turmeric powder to a glass of milk and boil it. Sip this hot milk, morning and evening to find relief from a sore, painful throat and cough.
Another herb that works well in case of throat problems in ginger. Squeeze one teaspoonful of ginger juice and add an equal quantity of honey to it. Ingest this concoction and then follow up with a cup of hot milk to find relief from cough and minor throat problems.
Another remedy is to take half a cup of hot water, add three teaspoons of fresh lime juice to it, one teaspoon of honey and one teaspoon of ginger juice. Mix well and sip this concoction, three times daily, to find relief from cough.

Cervical Spondylosis: Corrective Measures and Relief

2008-11-03T18:18:00.000+05:30

This is a common degenerative condition of the Cervical Spine. As Cervical Disks age, they fragment, desiccate and collapse. The condition in general is referred to as Cervical Spondylosis. There may be various degrees of pain and symptoms may vary in intensity and time. There does not seem to be a permanent , complete solution to this problem, however remission and possible slowdown of this condition is possible through some traditional and non traditional measures.

This condition causes various symptoms. Some common ones are as follows.
Stiff ( rigid ) Neck with pain.
Neck Pain radiating to the shoulders.
Pain at the Neck and Shoulder joints.
Unexplained Headaches.
Spinning Sensation in the Head.
In some cases, loss of manual dexterity and numbness in arms and hands may be experienced.

Some Possible Causes are as follows.
A genetic propensity to this problem cannot be ruled out.
Repeated Occupational Trauma can be a cause.
Accidents or injuries caused to the Neck area may be a contributing factor.
Smoking may also aggravate this problem.

This problem can be reduced and relief from pain can be experienced by a combination of following possible treatments.

Neck exercises, advised and supervised by a trained Chiropractor can help in strengthening neck muscles and can provide relief. It is important to strictly follow the advice of a trained doctor and practice the light exercises on a regular basis to find relief.
A light massage by a trained practitioner can help in this condition. Ancient Indian Ayurveda treatments for this condition can and will be useful. They can help in providing long term remission and relief.
Hot and cold packs applied by a trained doctor can also help in remission and relief. It is important to take the advice of a doctor to get the treatment right.
Some doctors recommend soft collars or a cervical pillow for neck support. This may help to a certain degree in a few specific cases.
Non steroidal anti inflammatory drugs like aspirin etc taken on the advice of the doctor can provide temporary relief.
Life style modification is highly recommended for long term relief. Light exercise, avoiding Cigarettes and some Yoga will definitely help in long term remission of the problem. Some doctors call this disease a 'Life style disease' as many patients have sedentary work habits, with long hours on the computer , sitting on poorly designed chairs with poor posture. Changes made to the life style incorporating better posture, exercise, regular breaks and nourishing foods will definitely help.
Homeopathy can also help in this condition. It is a generally safe and symptomatic treatment. A trained Homeopath will study the broader patient life style, symptoms exhibited and recommend remedies. The following over the counter approach may also be tried. Take one dose, ( couple of drops of the remedy in a spoon of water) of Homeopathy remedy Cimicifuga Racemosa in potency 30CH every one hour alternating with Homeopathic remedy Cicuta Virosa 30CH. If relief is felt after one day of treatment, reduce dosage to once every two hours from the second day onwards. Stop after 3-5 days of treatment. This should help in controlling the symptoms while you look for life style modification to find longer term relief.

Hepatitis (Jaundice) - Causes and Some Herbal Cures

2008-11-03T18:17:00.002+05:30

Hepatitis is an inflammation of the liver. There are broadly two kinds of hepatitis (Jaundice) , infectious and serum. The disease is primarily caused by a virus which affects the liver's functioning. The liver gets impaired and is unable to function properly. When the liver is affected, it is unable to efficiently purify blood, store vitamins and other nutrients essential for proper functioning of the body, release bile for digestion and release glycogen for reserve energy.
From the above it will be obvious that the body will experience symptoms such as nausea, indigestion, weakness, a desire to rest and sleep, dark colored urine and finally yellow colored skin and eyes.
Infectitious Hepatitis is caused by contaminated water and food (carrying the virus). Some other common causes are excessive alcohol which impairs the liver and sea food from contaminated water sources. The other kind of hepatitis-Serum is caused by un sterilized hypodermic syringes and shared needles. There are multiple causes of Hepatitis including toxic chemicals, reactions to different medicines ( drugs), As the name suggests , blood from infectious Hepatitis patients needs to be handled with care as this disease can spread through contact. Hepatitis is categorized into A, B , C depending upon the cause. The net effect is the same- Liver impairment. The treatment of the different kinds of Hepatitis in allopathic medicine is different depending upon the cause. In this article we will discuss some natural and alternative cures and solutions to stimulate the Liver functioning.

One Homeopathic Remedy that works well to stimulate the liver is Lycopodium. This remedy taken in potency 200 CH , once every day in the morning for 10-12 days has a beneficial effect on the Liver. It is important to consult a Homeopathic doctor to get remedies targeted to the specific symptoms being experienced by the patient. Homeopathy can be effective in treating this problem but the patent needs regular supervision.
A Fresh Pineapple slice dipped in honey refrigerated over night is a great booster for the Liver. Try this natural remedy for 15 days to find better liver functioning.
Blend Pineapple juice 10 grams with turmeric powder 2 grams, and 3 grams crystal sugar. Take this concoction twice a day for faster recovery from this disease.
6 grams of turmeric powder in a small glass butter milk taken once a day will also help in the recovery.
Radish juice with jaggery is a good stimulant for the liver. Take 40 grams of Radish juice mixed with 10 grams of jaggery once or twice a day for 10 days to find marked improvement.
Fresh Sugarcane juice taken once daily for 2- 3 weeks is an excellent tonic for the stimulation of the liver. This boosts energy levels and keeps the patient active with a better appetite and enthusiasm for recovery.

The recovery can be judged by regular blood tests which chart the functioning of the liver. A doctor will guide the patient with the correct diet which is most essential for recovery from this problem. Normally, a very light boiled and bland diet of vegetables which can be easily digested will be recommended. Alcohol will be totally banned and can be fatal.

This disease is primarily best treated with natural liver stimulants. Diabetes can be an added complication which can negate the use of many traditional remedies. It is best to discuss all possible natural remedies you may be interested in trying with a doctor before starting the same.

Asthma : Relief, the Natural Way

2008-11-03T18:17:00.001+05:30

Asthma is a chronic disease that causes the inside walls of the air passages taking air to and from the lungs to swell up. This swelling causes reduction in the size of the air passages leading to difficulty in breathing and discomfort. The inflamed airways are sensitive to allergens and swell up causing wheezing, breathing difficulties, Chest tightness, and mucous formation.
Asthma can be of various degrees starting from the very mild to the serious. Serious attacks if left untreated can cause choking and breathing problems and in rare cases can cause death.
Normally Asthma can be treated with Quick Relief Medicines which are primarily bronchodilators. These are combined with long term inhaled corticosteroid to reduce swelling of the air passages and reduce the recurrence of asthma attacks. Most asthma treatments are inhaled to enable the medicines to act directly on the air passages or lungs.
In this article we will focus on some natural cures for asthma. There are many natural remedies available in nature which can act as natural bronchodilators and reduce swelling in the air passages. These treatments can be combined with normal asthma medication and over time they will reduce the need for strong medicines. Try a combination of two or more remedies and try to work with one natural treatment which you find effective.
Tomato juice with a spoonful of turmeric powder once daily will help in reducing tropical eosinophilia and free the pangs of breathlessness in asthmatics. Try taking half a glass of fresh tomato juice daily mixed with a heaped teaspoon of turmeric powder for a week or ten days before experiencing substantial relief.
A teaspoon of lettuce seeds mixed with honey given twice daily during the treatment of asthma and bronchitis is a very useful tonic. Regular usage will reduce dependence on asthma medicines and improve the quality of life. Take a ounce of honey and mix a teaspoon of raw lettuce seeds in it. Take the concoction on empty stomach twice a day to find substantial relief over the long term. As an added benefit, the seeds contain lignose, which is an effective intestinal antiseptic also.
A teaspoonful of fresh mint juice with 2 teaspoonfuls of pure malt vinegar and an equal quantity of honey stirred in four ounces of carrot juice given thrice daily as a medicated tonic during the treatment of bronchitis and asthma has many positive effects. It helps in reducing the swellings in the air passages and helps build immunity to various allergens.
Try fresh Spinach leaves prepared with two teaspoonful of fenugreek seeds mixed with a pinch of ammonium chloride and honey, an ounce thrice daily. This is an effective expectorant during treatment of bronchitis, asthma and dry cough. It will help open up the chest and remove mucous that is forming in the upper chest. It soothes the bronchioles, liquefies the tenacious sputum and forms healthy tissue in lungs and membranes and helps prevent respiratory infections.
A cupful of fresh Bitter Gourd juice mixed with a table spoonful of honey taken once daily for three months can cure asthma and bronchitis in specific cases. It is worth a try for patients suffering from mild recurrent asthma and is an easy to prepare cure. A little bitter though!
The leaves of Brinjal or egg plant are antispasmodic and half a teaspoon of this juice mixed with one teaspoonful of honey given thrice daily is effective against problems of congestion in the lungs, bronchitis and whooping cough. This is particularly effective in allergic cough and allergic bronchitis. However the treatment may be stopped after 10 days or so if no relief is seen.

I have mentioned a few effective natural remedies for asthmatic conditions above. It is suggested that a patient may try a few remedies to find what best suits hi/her body and try to continue that natural treatment for at least 10 days to find relief. It is hoped that some of these natural treatments will be effective in many mild to medium cases of asthma and provide relief the natural way reducing dependence on modern drugs.

Urinary Tract Infections - Causes and Prevention: the Natural Way

2008-11-03T18:16:00.001+05:30

Urinary tract infection is a bacterial infection of the urinary tract. It is normally referred as UTI. This infection may not be life threatening in the initial stages but can be extremely painful. It is also difficult sometimes to get rid of all bacteria with conventional medicine and a relapse can be painful and also extremely disconcerting. Women are particularly susceptible to this problem, although men have their share of this problem.
Some causes for this problem are particularly common and can be fixed easily if a person is well advised. Long intervals between urination weakens the bladder muscles and some urine gets left in the bladder. This is a potential source of infection. Low water intake reduces urination, allowing bacteria present time to multiply and grow. Kidney stones which may obstruct the flow of urine can cause this problem. Another potential source of UTI is unclean toilets and bad hygiene. Catheters and tubes placed in the bladder during and after surgery can also cause this infection. Sexual intercourse can cause transmission of UTI causing bacteria.
Some common symptoms may be as follows:
Frequent Urination.
Frequent urge to urinate
Pain / burning sensation in the urethra when urine is released.
Soreness in the lower abdomen and back.
When the infection is well developed and had spread top the kidney and uterus, the patient may experience symptoms such as back pains, chills, fever, nausea and vomiting.

This problem is diagnosed through a urine test. At times repeated testing may be required to identify the infection.
Traditional treatment of UTI is with the use of anti bacterial antibiotics. Particular care has to be taken to avoid a relapse.

Prevention of UTI requires basic sense of hygiene and needs to be combined with some common natural remedies which help prevent and fix a urinary tract infection at the first stage. Good personal hygiene and access to clean toilets is the most important factor preventing a UTI. It is important to drink a lot of water and not hold back urination when the urge is present.
Some natural remedies that help prevent and cure a urinary tract infection are as follows:
Cranberry juice is a rich source of vitamins and antioxidants which has been shown to clear minor infections in the urinary tract. A patient must drink, 3-4 glasses of undiluted cranberry juice for a few days for it to be effective.
Orange juice is rich in vitamin C. This juice mixed with tender coconut water is a very valuable natural diuretic in all conditions of scanty urination, urinary tract infections and other painful conditions related to the urinary tract. Take this combination twice a day, as a natural cure.
Lime Juice ( Lemonade) prepare with water, sugar and a little salt is also recommended. This is rich in vitamin C is helpful in acute conditions.
Raw Grapes are rich in oxalic, recemic, malic and tartaric acid and ozolized matters. Eating white grapes regularly help prevent formation of kidney stones in the bladders, prevent acidity in the urine and help in cases of scanty urination. An ounce ( 30 gms apx.) of grape leaf juice taken with an equal amount of carrot juice daily also helps preventing kidney stones.
A banana a day eaten regularly is useful in scanty urination, cystitis, nephritis etc. However bananas are not recommended in cases of kidney failure because of its high potassium content.
Water melon seeds are being used from ancient times in India as a base in many Unani and Ayurvedic preparations. These seeds contain a glucoside called Cucurbotrine. The milk juice of the seeds obtained by grinding and staining them through a muslin cloth is very useful. A spoonful of this juice taken twice a day is very useful in cases of scanty urination, burning micturation and urinary problems.
Homeopathic remedies such as Sulphur, Belladonna, Arsenicum Album and Oxalicum Acidum are effective against UTI. It is important to consult a trained homeopath to find relief.
The above information should put a patient on the right path of finding alternative cures for long term relief. Although UTI can be treated with antibiotics but relapses are common. Therefore a few of the above traditional herbal cures can be quite effective.

Stress : Causes and Possible Solutions

2008-11-03T18:15:00.000+05:30

Stress is subjective. Different people react differently to stressful experiences. Although the events that cause stress are subjective, what happens inside your body when you are under stress follows a fixed pattern which can be objectively measured. When the body registers that you are stressed, the hypothalamus ( a tiny section of the brain) engages in a feedback loop with the pituitary gland. An incredible relay system of hormones is produced. The body produces catecholamines or 'stress hormones'. Produced by the adrenal glands, these hormones are known as epinephrine, or adrenaline. Their job is to orchestrate the body's reaction to stress.
Symptoms of stress fall into five different categories- physical, emotional, mental, spiritual and social and are often elaborately interlinked. It may not be easy to list mental , spiritual or emotional symptoms in this short article but we can understand the physical symptoms and the effect on stress on human behavior, which can give us a good indication of the mental and emotional effect of stress on the human body.
The physical signs of stress may be reflected in the various body parts being affected. The major areas affected are the muscles, circulation and the digestive system. Some symptoms that may indicate stress are : Headaches, Muscle spasms, Teeth Grinding, Aching jaw, Indigestion, Nausea, Ulcers, Diarrhea, Constipation, Shortness of breath, Heart palpitations, Cold hands and feet and various Skin problems including acne, eczema, psoriasis.
The common effect of stress on behavior may be easily discernible. Some common features include, Pacing and fidgeting, Talking too fast and rushing everywhere, Hyperventilation, Nervous tics such are wringing hands, Inability to relax, Crying, Constant fatigue, Increased fatigue, Substance abuse, Indecisiveness, Insomnia and sleeping problems, Increased eating and weight gain, Loss of effectiveness at work, Over spending, Increased smoking and drinking.
Some inappropriate responses to stress include comfort eating of sugary snacks, smoking cigarettes and too much alcohol. All these reactions to stress have bad short term and long term implications and are not recommended.
I give below some possible ways to fight stress. Not all solutions suit everyone and it is important to understand the underlying factor causing stress before you try to treat it. Stress may be caused by work pressures, travel, home environment, mental trauma, anxiety, depression, poor food habits, family problems, marriage related issues, the physical environment and in may cases by factors out of ones physical control. It is therefore important to learn to live with stress causing factors without being a victim thereof.
Stress - Reducing Foods: You may be able to reduce stress by changing your diet. Foods and beverages that are helpful can be found in many stores. Herbal teas such as chamomile and peppermint have a calming effect. Foods high in vitamin B-6 like yeast extracts, liver, whole grains, nuts, and bananas are categorized as stress preventers. Citrus fruits, bell peppers and baked potatoes are rich in vitamin C, which help the human body to maintain resistance to infection when under stress.
Good Night's Sleep: Sleep deprivation is one of the leading causes of stress. And stress is one of the leading causes of insomnia. It is important to maintain a regular sleep routine, avoiding large meals just before sleeping and getting regular exercise. It is also important to avoid exercise just before sleep time and extremely important to buy a comfortable bed and pillows. Ensure you have the right blankets and comfortable room temperature which makes you fall asleep naturally.
Unwind with Muscle Relaxation: learn deep breathing and progressive muscle relaxation techniques. Find tranquility through sensory deprivation. This technique is beneficial for stress related problems such as high blood pressure, migraines, headaches, persistent anxiety, muscle tension and fatigue.
Visualization and Meditation techniques: The brain is a very powerful organ. Strong visualization and mental preparation can help de stress and relax. There are soothing sounds that can help in deep relaxation. The simple act of concentrating the mind on a single word or object (in meditation) has been found to slow down body processes and increase serenity. Learn to meditate to reduce stress.
Chiropractic techniques: Stress related tension can cause nerve compression, which in turn may induce head, neck and back pain. To relive it chiropractors apply manual pressure to muscles, bones and joints, particularly the spine. This can help in relieving a few specific stress related problems.
Yoga exercises: Yoga - the Sanskrit word for 'union'- is an ancient tradition that combines exercise and meditation. It is useful for relieving stress, and the stretching exercises are beneficial for everyone regardless of age or level of fitness.
Tai Chi Chuan: This is a combination of exercise, Chinese medicine, and Oriental philosophy. It's slow harmonious movements can help people relax and alleviate stress.
A Strong Back: Stress makes the human body mentally and physically tense. Appropriate exercises can relieve aching back and break the vicious circle. Try Spinal strengthening exercises under expert guidance. Try and fix bad posture with the Alexander technique. This goes a long way towards righting the bad effects of stress on the body. Many of the physical stresses caused by using a computer, such as back strain, eyestrain, headaches, and upper limb strains can be avoided by using a properly designed workstation. Protect your eyes by taking repeated breaks and avoid Repetitive Stress Injury (RSI) by appropriate exercises.
Positive Thinking: Fight stress with the philosophy of positivism. By changing the way you think, you can turn a negative experience into a positive one. This new look at life can help fight stress and reduce its occurrence.
Acupressure: Stress caused by chronic pain can be relieved by acupressure. An acupuncturist places needles along energy pathways, known as meridians, to balance the flow of Chi through the body. The reduction of pain directly reduces the stress related to the problem
Aromatherapy: This technique uses essential oils that give various plants their scents to relax the body and mind. Some common oils that are useful include the following. Chamomile is a reliable remedy for relieving stress and insomnia. Neroli (orange blossom) is used for treatment of anxiety and depression. Sandalwood is useful for tension and anxiety and as an aphrodisiac. Llang-ilang, with its spicy scent is used as a tonic and to stir the senses. Lavender has a wide variety of uses including treatment for depression and high blood pressure. Cedar wood is useful for anxiety related problems. There are between 60 and 70 essential oils in the aroma therapist's armory. It is important to take the help of a trained expert especially if the person is pregnant or is suffering from allergies. This therapy can be very useful if correctly applied.
Homeopathy: This is a system of medicine that uses highly diluted substances to boost the body's natural ability to cure itself. Practitioners view illness as a sign of inner imbalance and consider all aspects to a patients lives when treating complaints. This technique is very useful in treating stress related complaints related to the lower back, pains, high blood pressure, lack of concentration and depression. A trained homeopath can normally cure and fix imbalances with a few appropriate doses of homeopathic remedies.

The above are some of the common remedies and techniques to reduce stress. Stress can also be caused due to numerous other factors such as family problems, marriage problems, children, work, public speaking, travel, death in the family etc. A combination of above techniques and the help of a family therapist can also help in relieving stress. At times better organization and planning at home and the family level can also reduce stress. It is important to recognize situations and problems that are leading to stress and take appropriate action. This can be done only by an objective mind, so the role of a trained professional cannot be discounted.
It is suggested that the reader understand what will work best for him or her and then research the topic further online and offline before approaching the concerned professional. What works well for one, may not necessarily work for another.

Food Allergy

2008-11-03T18:14:00.000+05:30

What are food allergies?
Food allergies are caused by allergens in the food that are a kind of protein in the food. These proteins resist the cooking process, the acid in the stomach and the enzymes in the stomach and intestines and enter the blood stream. They cause the allergy reaction after they enter the blood stream.

What are the symptoms of food allergy?
Food allergies may have multifarious symptoms. Some of the primary ones are listed as follows:
Rashes on the skin
Swollen tongue
Asthma and breathing problems
Light headedness, weakness and drop in blood pressure
Tingling and irritation in the throat.
Discomfort in the abdomen, including upset stomach.
Children are particularly vulnerable although some may outgrow the problem. Children suffering from a food allergy may show symptoms of hyper activity, wheezing, skin rashes, itching and upset stomach.

Can food allergies be life threatening?
If untreated, food allergies can be life threatening. The scientific term used for life threatening food allergies is Anaphylaxis.
It is suggested that an individual suffering from a particular food allergy needs to strictly avoid that particular food. It is difficult to predict severity of an allergic reaction to a particular food item. So it is best to avoid that food.

Are there any other psychological or social implications of a food allergy?
When a child or an adult suffers from a particularly unknown severe food allergy, there may be many associated social and financial implications.
The person and family around that person may suffer from eating disorders and compulsive behavior. There might be substantial hospital expenses on account of emergencies and the patient may require full time care. These various factors may lead to family problems and in extreme cases, breakup of the family.

What are the various kinds of foods that may cause an allergic reaction?
Although there is no definite list, but the following foods are well known to cause allergic reactions in many individuals. The list includes:
Peanuts
Tree Nuts such as Walnuts
Sea Foods including Shell Fish, Shrimp, Cray fish, Lobsters and Crabs.
Eggs
Milk
Tomatoes
Strawberries (and other berries)
Mushrooms

Final Comment
In conclusion, an individual suffering from food allergies needs to avoid that particular food, always carry some emergency anti allergy measures on his person and carry the information regarding a particular food allergy on his person.
It is best to keep well informed by reading up on all relevant information on the web and in latest health publications to stay ahead of the problem. Information is the key to living a healthy and food allergy free life.

Low Blood Pressure Problems

2008-11-03T18:13:00.000+05:30

I recently suffered from continuously low blood pressure and tried to find possible causes and solutions. In case you or someone you know, is suffering from low blood pressure, you should find useful information in this article.
Normally blood pressure is measured when the heart is beating (Systolic) and also when it is at rest (Diastolic). These measurements are normally written as a figure 120/80 mmHg and is indicative of the body's health. Normal Blood pressure values would range between 110-120 (Systolic) and 70-80 ( Diastolic). A blood pressure reading above 140 mmHg ( consistently) can be categorized as High Blood Pressure and a reading below 65 (Diastolic) may be considered as Low Blood Pressure. Normally the working of the body will suffer below 60 ( Diastolic) and this may require investigation and treatment.
This article will discuss Low Blood Pressure, its symptoms, broad outline of investigation as to cause and some solutions.
Some symptoms of Low Blood Pressure may be as follows:
Fatigue, Low energy levels, and a desire to rest.
Throbbing continuous low intensity headache radiating to the eye sockets.
Inability to concentrate and irritable nature.
Nausea / Vomiting sensations.
Dizziness and fainting spells.
Low Libido.
Poor skin tone and dry, falling hair.
A feeling of being sick without cause.
Perspiration and Trembling.
Breathlessness especially while climbing stairs or while walking up a slope.
Some possible causes for low blood pressure and related symptoms could be:
Hypothyroidism. When the body lacks sufficient quantity of thyroid hormone, it can lead to low blood pressure, fatigue, weakness, falling hair and weight gain.
Hypoglycaemia. If blood sugar levels fall below 2.5 mmoI/l , the body will suffer from fatigue and weakness, trembling and perspiration.
Low Haemoglobin levels. In a healthy person, the haemoglobin levels in the blood are measured as grams per 100 milliliters. The normal range for a man is 13.5 to 17.5 and for a woman is 11.5 to 15.5 g/dl. A low hemoglobin level ( normally below 9 g/dl) will lead to less oxygen being sent o the brain and heart and can lead to dizziness, fainting spells, weakness and general ill health.
A Low Irregular Heat Beat. When the heart pumps blood at a slow speed and the heart beat is irregular and below 60 beats a minute (Bradycardia), not enough blood pressure is developed and sufficient oxygen may not reach all body parts. This can also lead to symptoms as described above.
Mental factors such as Stress and Depression can also be a contributing cause.
Constitution / Hereditary factors. Some people constitutionally have a low blood pressure. There might also be hereditary factors at work.
Some possible investigations which can eliminate and confirm factors at work before initiating treatment are:
TSH levels in the blood will tell the doctor if Hypothyroidism is a factor.
Blood Sugar testing both -empty stomach ( fasting) and after meals will tell the doctor if Hypoglycaemia can be ruled out.
A Blood test for Haemoglobin levels may indicate Anaemia ( low haemoglobin levels) as a cause of low blood pressure symptoms.
An ECG test or ECHO test will enable the doctor to eliminate heart related problems as a cause. A cardiologist will advise the correct test after due investigation.
If all of the above causes are eliminated then the cause may be related to Stress and Depression requiring a different set of treatments involving life style modification and relaxation techniques.
At times ( as it happens to be in my case), the body's normal blood pressure is low due to hereditary or constitution factors. This does not require treatment as the body learns to function normally at slightly lower blood pressure levels. However a drop below 60-65 Diastolic will normally require some perk up foods and drinks. A hearty nutritious breakfast and fruit drinks ( with a little salt added) will help in boosting blood pressure levels and bring things online. The doctor may also prescribe vitamins and minerals as dietary supplements to help in stabilizing the body. Some other energy boosters are milk with honey added and fresh lime juice with sugar and salt. .......However, sometimes, a strong cup of coffee is all it takes to fix things..

Alternative Remedies for High Blood Pressure

2008-11-03T18:12:00.000+05:30

The following article is about alternative herbal remedies and techniques to control high blood pressure. I suggest , try these remedies, keep a track of the blood pressure, and you may find it is possible to reduce and slowly eliminate the drugs you are taking. It is important to be careful and take the advice of a doctor also. High blood pressure can be life threatening so it is important to regularly test same and keep it under control.

The first steps to be taken in the fight against high blood pressure are the following.
Reduce weight if obese.
Start daily brisk walk, at least for two kilometers a day.
Reduce common salt intake.

Then try
Some meditation. Find a useful LINK here. The idea is to reduce stress. The modern lifestyle contributes to high blood pressure in a major way. Reducing stress levels is an important step forward.

High blood pressure may be indicative of some other problem with your body . Try to find the cause by clinical investigation. A good doctor should be able to recommend some appropriate tests. Some indications of high blood pressure can be : high frequency of urination, constant headache, tiredness and fatigue, lack of energy, poor concentration and poor mental health.

To control high blood pressure the alternative way , I would recommend the following herbal and natural remedies. It is very important to keep taking normal medication along with these remedies. You may try to reduce the medicines slowly after 2 weeks or so after these remedies start to talk effect. It is extremely important and vital to monitor the blood pressure regularly and take the advice of a doctor during the whole process.
Try Chewing four to five raw curry leaves twice a day - Morning and Evening.
Go for Homeopathic medicines . Try visiting a trained homeopath for the medicines best suited to your particular symptoms. The following medicines in different combinations and potencies are very effective in controlling high blood pressure without the aid of normal energy sapping drugs. I give the homeopathic remedies but urge you to consult the doctor for the correct potencies and daily usage. They are Rauvolfia Serpentina, Crataegus Oxycantha, Passiflora Incarnata, Glonoine, Lachesis. The doctor will select what is best for your condition. Homeopathic treatments are very effective in controlling this problem. It is my personal experience that homeopathy can do wonders in many cases. The trick is to stick on with the remedies for at least 2 weeks to find a benefit. Even the sceptics should try them at least once, before discarding them. Start with Rauvolfia Serpentina -Mother Tincture, 10 -15 drops in 50 ml of water thrice a day. You should start experiencing relief within two weeks when you need to consult a trained homeopath for further advice.
Another home remedy that seems to work with many people is the following. Mix 5 ml of onion juice with 5 ml of honey and take this mixture everyday, first thing in the morning. Try this remedy for 15 days, monitor blood pressure levels regularly and continue, if you experience a benefit.

I hope you found something useful. Go for alternative therapy. This will keep you energetic and full of vigor.

Herbal Remedies for Diabetes Mellitus

2008-11-03T18:11:00.000+05:30

I have scoured the ancient Ayurveda and folk writing of India to look for some herbal cures for mild cases of Diabetes Mellitus. It seems a shame to be on drugs for the whole of ones life, for any problem of the body. At times there may be no recourse but to be on insulin and drugs to control this problem. However there is no harm in trying these herbs. There are many positive cases and at times the patient’s response to these herbs is excellent. However not all humans respond in the same way. So experiment a bit, check your blood sugar levels regularly and try to keep a track of the benefits of these herbs as applicable to your body. If you can find a continuous positive response, you may, after consultation with your physician or doctor start to reduce your allopathic medicines.
Three very effective measures against Diabetes Mellitus are:
Light Daily Exercise: A brisk walk twice a day for a couple of Kilometers each time is very useful in control of blood sugar levels. This is a must for all patients of Diabetes.
Reduce Obesity: If you are overweight for your height and age, you need to reduce your weight. However for patients of diabetes, it is important to reduce the body weight slowly under doctor supervision. The benefits are immense.
Diet Control : Stop over eating and follow a doctors recommended diet strictly.

Some Herbs are found to be effective against Diabetes. I am giving their local name / Latin names and also the method by which the same have to prepared and ingested.

One well known and ancient remedy is Bitter Gourd. This vegetable is an effective cure against diabetes and has been used for time immemorial against this problem. However it may not be effective in all cases but is worth a try. Squeeze and crush the vegetable in a juicer or by hand to collect one ounce (approximately 6 – 7 tea spoons) in a glass. The juice will be very bitter. Drink this juice on empty stomach in the morning and also once in the evening. Try this therapy for at least 30 days to find improvement in blood sugar levels. This therapy is practiced in many households for effective control of diabetes and has been found to be curative also in some cases. So try it.

Fenugreek is also an effective curative herb for this problem. A tablespoonful of fenugreek leaf juice taken early in the morning for about three months has been found to cure early stages of Diabetes Mellitus. The powder of Fenugreek seeds is also effective in this condition. Crush the seeds in a blender and take 5 grams of this powder twice a day with curds to find positive results.

One teaspoon of cinnamon powder taken twice a day , morning and evening with water has also been found to be effective against Diabetes. This is an easy remedy so all patients of this problem , must try it for two to three weeks to find, if it is effective for them or not.

Some other common herbs found useful in treating Diabetes Mellitus are Jamun and its seeds, Gulair (Ficus Glomerata), Coriander seeds, Lettuce, Red rose flower & Fennel seeds. a mixture of the powders from these herbs taken twice a day , is also found to be effective for this problem.

There are a few herbal powders available in the market, which use a combination of two or more of the above herbs. They may be also tried for treatment of this disease. At times for some body types, they can be very effective.

In conclusion, diabetes patient needs to exercise regularly, cut down on white sugar, reduce weight if obese and try some natural herbs. A combination of the above treatment and lifestyle change can work wonders. Take your pick and experiment to find the best solution to your problem.

Home Remedies for Menstrual Cramps

2008-11-03T18:10:00.000+05:30

have over the years been searching for some effective home natural remedies for menstrual cramps. This is a very common ailment affecting millions of women but an effective solution seems a little far away. This painful conditions keeps women from work and they suffer silently. A few home remedies detailed below seem to work in most cases. Severe cases of menstrual cramps are best treated by a doctor.
I can suggest the following. Please try them at least once, before discarding same as unworkable. These remedies have been found to be very effective in many women and I can personally recommend them.

One easy and quick fix which every one can try for abdominal cramps is to add 5 grams (One teaspoon) of asafetida powder to 200 ml of warm water (Not hot) and drink same twice with a gap of 30 minutes. This herb has the ability to fix cramps in the abdominal and stomach area and gives partial to total relief in many cases. This home remedy is effective, natural and safe so try it next time.

Another remedy that is effective involves garlic peels. Garlic has many beneficial properties and can also help in alleviating pain and cramps relating to menstrual problems. Peel four to five pieces of garlic and fry them in clarified butter. Let them cool and then sprinkle a little sugar on them. Swallow a couple of pieces and wait for 15 minutes to find relief. For more effective relief, swallow another couple after a couple of hours. You will not believe how effective this can be.

Another quick fix is to apply heat to the abdomen area for partial relief. You can use a hot water bottle, wrap it in a towel and apply directly to affected area for relief.

One cooked banana flower, eaten with curd is a good cure for excessive bleeding during menstruation. This also provides relief from abdominal cramps in certain specific cases so it is worth a try.

I also recommend Homeopathic treatment for a long term cure to the problem of back pain, cramps and general ill health due to menstrual problems. There are many effective homeopathic remedies which work very well for many women. These remedies are safe and very effective. Check out some readymade homeopathic mixtures or visit a homeopathic consultant to get the right combination of homeopathic medicines.

With a little focused effort, you can find relief from this problem and enjoy your life to the full, so start experimenting a bit. For any persistent problem, a professional doctor is best. At times the underlying reasons are not easy to find, so consult a doctor for long term relief.

Five Super Tips to Cure Headaches

2008-11-03T18:09:00.002+05:30

It is best to consult a doctor first to find the cause of a specific headache. I give below some tips which will work for most headaches, but to be sure , always try to find the underlying cause.

Super Vinegar Cure
If you are looking for a quick headache fix , try this. Take a small thin towel and dip it in white vinegar. Rinse out the excess vinegar and wrap the towel around your head and relax with your eyes closed for around fifteen minutes. For persistent headaches, repeat every two hours and find relief. Quick and simple isn't it ? Try it at least once and you will love this quick and simple home cure.

Super Herb Cures
Try applying a ginger paste made from dried ginger powder and water on your forehead. The slight burning sensation will cure your headache and fix you like new !
Crushed Onion paste on the forehead can also work wonders. Beware as it might make your eyes overflow with tears but it is sure to make the headache run for cover too.
Prepare a solution with 3 grams of crushed coves and 10 ml cinnamon oil and apply to the forehead. Find relief in ten minutes. Be sure to wash it off after you find relief.

Super Oil Massage
Ask someone to give you a hair massage with sesame , almond or mustard oil. Dip the fingers in the oil and give a gentle massage which is sure to get the circulation going in the scalp and provide relief from headaches . This is an enjoyable way to get some relief and relaxation at the same time.

Super Meditation Cure
Try to close your eyes and sit straight with eyes closed. Focus between the eyebrows and relax. Let the tension flow out of the body and find the headache run away. Find more information on meditation techniques here .

Super Aromatherapy cures.
Sniffing peppermint oil , rose oil , Lavender oil , Chamomile oil can give relief from headaches. Try burning some candles made with these oils to get a fragrant room while the headaches vanish. Try and consult a aroma therapist for a specific oil recommendation best suited to your problem or experiment with a few smells.

I repeat , for persistent headaches try to find an underlying reason. Once you understand your body better, the cure is only a step away.

Home Remedies and Health Tips

2008-11-03T18:09:00.001+05:30

Check these natural herbal remedies to common ailments. I have colleted these over a period of 3 years and share them here with you for free !
To get immediate relief from an irritable cough, take a thin slice of freshly cut onion and pour two teaspoons of honey on it. Keep aside for 3- 4 hours and then remove the onion and lick the honey to get substantial relief from an irritable cough.
Chew raw guava leaves to get quick relief from diarrhea. Try it and enjoy relief the natural herbal way.
To cure acidity after meals, drink a glass of water with a piece of jaggery (raw brown unprocessed sugar) dissolved in it, after meals. Try this natural way, to get relief from a very common complaint in the modern world.
Hiccups Problem? Roast some peppercorns and breathe in deeply. This will stop hiccups promptly.
Another quick cure for a loose stomach… Try fenugreek seeds in a glass of semi warm water.
Improve the health of your liver by eating a refrigerated fresh pineapple piece dipped in honey, once a day. Experience a marked improvement within 15 days.
To get relief from chronic constipation, try eating half a cup of blanched spinach.
Chewing cloves is a good way to protect your teeth and get rid of bad breath.
Do you need relief from muscular pain? Try a mustard bath! Take 15- 20 grams of mustard powder, tie it in a piece of cloth, dip it into a bucket of hot water for 10- 15 minutes and then bathe with that water. Get relief from muscular pains and cramps.
Do you know raw cabbage and cabbage juice helps to regenerate the frayed mucosal, inner stomach and intestine linings.
To reduce the sting of a bee bite, apply one tsp of onion juice to the affected area. Then remove the stinger with a tweezers.
To cure bad breath, boil a few (4-6) fenugreek leaves in one glass of water and then gargle with this semi warm water. Try it for 7 days, twice a day, to see substantial improvement.
Soak one teaspoon of wheat in 150 ml of water over night. Drink this water in the morning after filtering out the wheat to get immediate relief from acidity and stomach problems. Try it for 3- 4 days to find substantial improvement.
Add a pinch of asafetida to semi hot water (warm water) and drink it to get relief from menstrual cramps. This is a safe natural remedy to an age old problem and works well with most women.
Chew five basil leaves first thing in the morning daily to keep away infection of the throat, mouth and gums. Make this a regular habit and avoid throat problems.
Indigestion any one? One teaspoon of mint juice mixed with an equal amount of honey and lemon juice is a good cure for this problem. Try it for three days after heavy meals and enjoy the difference.
To get rid of bruises quickly before an important engagement, dip cotton wool in undiluted vinegar and bandage the bruised area with same till dry. Find instant relief.
You can use the white of an egg as an emergency burn ointment.
Asthma patients can get some relief by drinking a teaspoon of honey mixed in a cup of boiled water daily.
To get rid of a persistent cough, eat a guava that has been baked in an oven or over charcoal. Try this home remedy for four to five days to obtain relief.
Rub an aspirin tablet on a bee sting to stop pain. The aspirin acts as a local anesthetic!
Tender coconut water applied on a skin regularly for six months reduces and removes small pox scars.
Drinking wheat grass juice is a health tonic. Drink a glass every alternate day to find an increase in vigor.
For immediate relief from aches in your legs or hands, immerse the affected limb in hot water mixed with salt.
One teaspoon castor oil taken with semi hot (warm) water early in the morning on an empty stomach is an excellent cure for indigestion. It also helps alleviate muscular pains.
To get relief from menstrual cramps, peel a few garlic flakes, fry them in clarified butter, cool add sugar and swallow a couple. Find relief in 15 minutes.

Foods that help you Fight Fat

2008-11-03T18:07:00.001+05:30

I have already discussed foods that are good for skin and foods that can be applied directly on the face. In this article I will discuss some easy to consume foods that help in reduction of body fat and curb hunger.
These are easily available foods and fruits that provide necessary vitamins, fiber and calories to keep the body going and provide a full feeling in the stomach. They are not to be taken as an exclusive diet but should be added to the diet. They will help in the reduction of consumption of fatty foods and also help curb hunger pangs which lead to binging and fat gain.
First of all, it is suggested that food may be cooked in Olive oil. This oil has fat burning properties and is also seen to influence distribution of body fat. Substituting greasy oils and butter used for cooking with olive oil, will generally result in a healthy body and significant weight loss over time.
Try and include fish in your diet, twice a week. A medium sized fish is ideal for fat control as it contains a balanced amount of protein and fat. Fish also contains essential minerals, vitamins and Omega 3 fatty acids which are needed by the body. A little fat in the fish is essential to keep the body fit and curb hunger and desire for more fatty foods. Deep fried fish is not suitable for fat control. Rather try grilled fish or fish cooked with a little olive oil.
Including Green leafy vegetables daily in one meal in the day will do wonders for fat loss and hunger control. Spinach, lettuce, cabbage, fenugreek leaves and radish leaves provide much needed vitamins and calcium and a lot of water and fiber. This helps fill the stomach much faster preventing hunger pangs and also provide much needed antioxidants. They may be taken lightly steamed or in a salad ( where possible) without salad dressings. Salads may be dressed with olive oil and lemon juice to make them more palatable.
Snacking between meals is one easy way to gain weight. One fruit that works very well as a snack is Grapefruit. Snack on the whole fruit ( not juice) between meals. It provides vitamin C, fiber and absorbs water to provide a full feeling and curb hunger.
Cutting out red meat and deep fried foods from the diet is the way to fat loss. However these need to be substituted with healthy foods such as pulses and legumes. Foods such as beans, Bengal gram, red gram, horse gram, green gram, field bean, kidney beans, soybeans help provide protein with low fat content to the body. They are best taken sprouted, which help in easier digestion.
Breakfasts can be enjoyed with white of an egg omelets (without the yolk). A glass of milk also helps the body to stay fit and full for along period of time. However it is best to avoid shakes. A little cottage cheese also provides much need protein and calcium to the body and can be taken twice a week as a fat buster.
The secret to weight loss is a healthy diet. The diet should be balanced and cooked in healthy oils (preferably olive oil) and combined with light exercise. Daily light exercise, helps use up the calories and provides much needed activity to the body resulting in a fit body and mind.
In conclusion, there is no sure shot formula for weight loss. Some people are born with a high metabolism rate and can consume lots of food without weight gain while others have to fight a constant battle. This is how nature has created humans. Healthy foods combined with light exercise can help a person lead a fit life. That should be our objective.

Lips : Dry Lip Care and Herbal Remedies

2008-11-03T18:05:00.002+05:30

It is often observed that make up of lips is given more importance than lip care itself. This is not the right attitude because lips need specific attention as their outermost protective layer is very thin. They contain no sweat glands and few oil glands therefore they are prone to dryness and chapping. Cracked dry lips can be painful and can develop infections also.
Let us first consider the factors that can lead to dry lips.
Dehydration can cause dry lips. Drinking too much coffee and alcohol can cause the body to dehydrate and the first symptoms manifest in dry lips.
Extremes in temperatures both hot and cold can cause lips to chaff. The outer protective layer of the lips is thin and us unable to handle extremes in temperature very well. It cracks and this can also hurt.
Overworking and stress can cause general body breakdown. The lower immunity leaves in the body manifest in minor infections and lips are a first casualty. This can cause dry lips which can crack and turn out really painful.
Irritation and allergic reactions to certain lipsticks and foods can also cause cracked lips. Contact eczema can also be a cause of this problem. This needs investigation by a professional doctor.
Some medications can also cause the body to dehydrate, causing dry lips.
A few medical diseases can have the lips drying as a side effect. This also needs to be investigated by a doctor.

Some common sense remedies and precautions that need to be followed daily to prevent dry lips are as follows.
Hydrate the body well by drinking at least eight glasses of water everyday. Dehydration is a common cause of the problem and drinking water is a simple solution.
Use a good lip balm which should create a moisture barrier reducing dehydration from the lip area. Lip balms with antiseptic properties are also good for cracked lips where infections may have set in.
Eat a diet rich in Vitamin C and Vitamin B, E and various minerals to counter lifestyle problems and boost immunity levels. Check out our article on Healthy Diets also.

Some home remedies to counter dry cracked lips and help moisturize these lips are as follows.
Mix 5 ml of glycerine with 5 ml of lime juice and 5 ml of natural rose water in a bowl. Apply this mixture daily in the morning/ evening to hydrate and disinfect the lips. Let it stay on till it is absorbed or evaporates naturally. Keep the bowl in a refrigerator and re use this mixture for three days before creating a fresh batch.
Another home remedy to cure dry cracked lips is to simply mix equal quantities of nutmeg, turmeric powder and fresh butter and apply to lips. The turmeric acts as an natural antiseptic and the butter helps the cracks to heel.
In case, you find trouble finding the above ingredients, try the following remedy. Take slightly warm to hot water in a bowl and dip a cotton wool in in. Squeeze the water out and apply the hot cotton wool on the lips. Do this six to eight times and provide hot fomentation to the lips. Follow this up with a mixture prepared with an equal quantity of glycerine / Vaseline and honey. Apply the same with a cotton swab and leave on for an hour or so. Try this every alternate day for 10 days to find relief from chapped lips.

Super Tip: While buying lipsticks, do check if the manufacturer offers some kind of barrier protection and hydration of the lips. Many good brands would contain ingredients which would help moisturize the lips and protect them from minor infections. These kind of lipsticks can be useful as a daily defence against cracked dry lips. Many (colourless) lip balms also contain glycerine and antiseptic properties and even men can use them to moisturize their lips. This problem is not specific to women and men are equally prone to same.

I hope you found something useful. In case dry lips are not caused by a serious medical treatment , they can be treated well with home remedies and herbal techniques. Try them to keep you lips moisturized and safe.

Acne Solutions - Causes and Prevention

2008-11-03T18:05:00.001+05:30

Generally people with oily skin suffer from acne. Acne can also manifest when the body undergoes hormonal changes. This is why adolescents suffer extensively from this problem. Oily skin and hormonal changes cause the sebaceous glands in the skin to secrete excess of skin oil called sebum. This sebum can collect in the pores and harden, giving rise to various skin problems like blackheads, white heads and other spots. When the skin tissue around the blocked pore gets inflamed, it rises to form a pimple. If bacteria starts growing around this pimple, it can cause acne. An acne condition may therefore be characterized by blackheads, leading to pimples leading to acne. This acne, if left untreated can spread and if not corrected early can lead to skin scarring. Skin scarring caused by acne is difficult to treat and may require professional care.

Prevention is better than cure is an old adage very much applicable in this condition. Some ways to prevent formation of acne is as follows.
Avoid exposure to harsh sun and usage of sun block creams and gels is important to prevent loss of moisture.
Remove black heads early and prevent them from developing into pimples. Blackheads can be removed at home or by a professional and should not be left to fester especially in oily skin and in teenagers.
For a skin prone to acne, it is important to deep cleanse and moisturize the skin every night before going to sleep.
Switch to a low salt, healthy non fried diet. Fresh fruits, raw salads, sprouted grains and pulses and yogurt can go a long way in reducing oil formation in oily skins.

In case, acne has already formed on the skin, the implications are that pimples have already been infected with bacteria. It is now important to dry the skin around the acne and reduce oil formation. Medicated creams and ointments can help in controlling and reducing acne at the first stage by controlling the bacteria infection.

Now, I will mention some acne treatment measures which can be tried at home. There are many herbal remedies in nature which can be quire helpful in controlling the oil formation in the skin and reducing pore blockages. A few of these remedies can also help control, the bacterial infection around the acne, preventing it, from spreading. These remedies may be tried at home with a few precautions. In case, no relief is being felt even after four to five home treatments it is best to consult a trained skin doctor for relief.
Teenagers suffering from persistent freckles can try this remedy. Grate half a white radish into a bowl and mix two tea spoons (10 ml) each of fresh lemon and tomato juice into the bowl. Create a paste and apply it on the face. It may sting a bit. Let it remain for fifteen minutes before washing it off with cold water. Try this remedy once a day for at least a week to find substantial relief. Combine this remedy with deep pore cleansing every evening to find long term relief.
Another home lotion that works well to control freckle formation and reduce pimples is easy to prepare at home. Grate a radish and extract two tablespoons ( 20 ml) of juice in a bowl. Mix this juice with equal quantity of buttermilk and apply this mixture over the face. Leave on for an hour or so and then wash off with warm water. This may be done every day and this will help reduce formation of excess skin oil and control bacteria formation. The freckles and pimples should start reducing and disappearing after seven days of application.
Controlling acne which is spreading is not an easy task. One remedy that works well in many cases is as follows. Grind a tea spoon ( 5 grams) of pepper with seven to eight Margosa (Neem) leaves. Keep in a bowl. Prepare sandalwood paste (20 grams) by rubbing sandalwood on stone with little clean water ( or use commercially available paste). Mix this in the same bowl and prepare a mixture. Apply this on the face and let is remain for at least half an hour. Wash off with warm water. Try this every day for at least seven days to find relief from acne.
Acne and pimples can also be controlled with lime juice. However this will sting and hurt so it is better to blend 10 ml ( two tea spoons) of fresh lime juice with 20 grams of sandalwood paste and prepare a mixture. This mixture can be applied on the face and will help control bacteria formation and reduce acne. It is important to do this every day for at least seven days to find relief. Wash off with cold water after fifteen to twenty minutes.

I sincerely hope you found something useful about acne formation and control in this article. The herbal natural way to acne control and treatment is easy and inexpensive. Try it to find relief.

The Fragrance in You : Hey Girls ..Smell Good

2008-11-03T18:04:00.000+05:30

A perfume is a profoundly intimate gesture that projects your moods and perceptions. The fragrance defines your personality and what you would like others to perceive you as. The perfume compliments your clothes and overall personality to project a certain dominant trait in your personality. As you move, your fragrance defines your presence. It is you at that time and moment.
Let me present a few looks defined by various smells and fragrances. Check the perfumes by leading brands to find a complimentary style.
The Bohemian or slightly wild look can be complimented by Aromatic accords based on herbs like rosemary. sage and basil dispersed with silent floral themes. The top international brands defining this look are Glow by J.Lo and L'Air du Temps by Nina Ricci. So if you want to project that Gypsy look with chunky accessories and hippie clothes, try experimenting with these perfumes.
Simple floral and fruity blends work well with the Casual Look. The casual look is best defined by a luminous scent that keeps you relaxed and glowing. You stand apart and still have the relaxed look. Some of the popular perfumes in this category would include Acqua Di Gio by Armani and Burberry Brit by Burberry. So get your jeans on and relax by looking and feeling Chic.
The Botanical or Garden look can be enhanced by using perfumes derived from Jasmine, rose, lilies and combined with green and woody notes. Some of the best picks in this category would be Jazmin by Campos de Ibiza and Fidji by Guy Laroche. These perfumes can go well with a look patterned on large flowery tropical prints. This is the Green look.
If you are interested in projecting a Traditional look, try combining perfumes which have a fragrance typical to your region or country with traditional clothes. Perfumes with the Cherry blossoms fragrance could be traditional for the Japanese look, while Lavender could be relevant for a Provencal theme. Some good picks in this category would be Shalimar by Guerlain and Amayra by Ally Matthan. You need to explore which perfume best suits your traditional look. A visit to the local perfume shop or the net would help in decision making.
Incase you are looking to leave a lasting impression, try opulent and heady smells like tuberose and champaka. They are strong and leave a Big impression. Some well known perfumes in this category would be Tender Poison by Dior and Jolie Madam by Balmain.
A Film Star flashy look with a presence can be obtained by combining glitzy clothes with heavy amber and oriental top notes peppered with heavy odor types like patchouli and vetiver. Try Opium by YSL or Glamorous by Ralph Lauren for that look that is unforgettable.
Get that Classic look that is understated but distinct. Cologne based fragrances layered with different yet recognizable definitions like floral bouquets complete the look. Some well known perfumes in this category would be Anais Anais by Cacharel and Angel by Thierry Mugler. The classic look is ageless and distinct. Project this look and find a distinctive yet warm presence.
You may obtain a Thin or Skinny look by using minimalist musk notes that smell clean and yet are barely there. The lean look can be enhanced by using perfumes such as Pure White Linen by Estee Lauder and Lauren by Ralph Lauren.
Marine related top notes reminiscent of the ocean air , zesty and spicy can be combined with fabrics with white stripes to get a Nautical or Ocean presence. Try Latitude Longitude by Nautica and L'eau d'Issey for women by Issey Miyake.
Stay Sporty with clean, fresh fragrances created by blending citrus top notes with the essence of exotic fruit and flowers. Stay playful and a tease by using perfumes such as Eau Vitaminee by Biothern and Eau Dynamisante by Clarins. Show of your tanned body and get the right smell to go with it.
The School Girl or the Good Girl presence can be obtained by non shocking fragrance notes. Citrus and aromatic notes blended, exude a clean smell and this goes well with mini skirts and simple shoes. The recommended perfumes in this look are Lemon Sorbet by Etro and Lime Basil by Jo Malone.
Try the Ethnic look by using fragrances that leave a distinct impression. Powerful metallic green notes of galbanum or woody notes like cedar will do very well. Combined with craft based designs on clothes they will help create a strong ethnic look. Try Vent Vert by Balmain or So Pretty by Cartier.
And finally get that Rich / Empire presence with chypre or fougere notes based on woody, mossy and floral accords that leave a rich and lingering odour. Gucci Rush by Gucci and Coco Mademoiselle by Chanel fit well into this category.

Let your fragrance find you. As you change and mature, so will your tastes. Try new fragrances to find what you are comfortable with. Get naughty, flirty, demure or sophisticated with the right perfume. Let the perfume find you. Create a presence today!

Healthy Diet Habits

2008-11-03T18:03:00.002+05:30

The trick is sensible eating with regular light exercise.
Restrict carbohydrate and fat intake
Most diet plans will suggest that the intake of carbohydrates and fats should be reduced. But not eliminated. A threshold level of carbohydrates is required by the body because they convert to energy but excess gets converted to fat. Similarly small amounts of fat are essential for the maintenance of a healthy body, but excess is bad for the heart and the body.
The problem is that most foods which are palatable and enjoyable are carbohydrate and fat rich! So dieting becomes a chore to be hated. But I suggest a little bit of everything is good, it is the excess that is bad.
So add whole grain cereals like brown rice, whole wheat bread, home made breads made with wheat grain, multigrain bread, porridge, and oats as they help to fill you up. They contain vital fiber, most essential to the proper functioning of the stomach and intestines.
Cut out refined cereals (white bread, white rice), roots and tubers such as potato, sweet potato, tapioca and yam. All these have high carbohydrate content. Fast foods like burgers, fries etc also need to be cut out of the diet.
Limit fat intake by reducing intake of red meat, fried foods of all kinds, butter, cream, mayonnaise, cutlets, burgers, fries and other fast foods. In case you cannot eliminate them from your diet, take your favorite food, only once a week.
Cook the healthy way. Reduce and eliminate frying. Instead, roast and bake your food. Eat roasted dry fruits or in the raw and avoid salted and sweetened snacks.
Reduce white sugar intake
One sure way to find good health, increased vitality and energy levels is to cut and reduce white sugar intake. Processed white sugar is bad for the body. Try to sweeten your food by adding honey or jaggery instead. Use natural fruit purees and natural fruit juices as sources of natural sugar and enjoy healthy living.
Eat a balanced Protein Rich Diet
Adequate amount of proteins are a must to feel full and satiated. They also provide necessary health, vigour and energy and are a must in your diet.
Proteins from vegetable sources like pulses, nuts, mushrooms, cottage cheese do not contain harmful cholesterol and are good for the body. Enjoy grilled or baked fish, chicken and seafood. Cut out fried meats and reduce red meat. Frying adds oil and cholesterol to the foods which can be done without.
Add fresh fruits, leafy vegetables and sprouts to your diets in the form of salads before and during meals to get your daily dose of vitamins, minerals and many vital ingredients which your body needs.
Enjoy salads before meals
Incorporate the concept of meal before meal by adding healthy salad ideas before meals. Eat a small plate of raw vegetables & sprouts seasoned with natural seasonings like curds, oregano, basil, thyme and coriander. This meal before meal will reduce your craving for unhealthy foods in the main meal.
Snack often, the healthy way
Snacks such as fresh fruit and roasted dry fruits (without salt or sugar being added to them) are a good way to control hunger pangs. They are healthy and also provide much needed fiber.
Eat more than three meals
Yes! Eat more than three times to stay healthy. Instead of three large meals, it is better to eat say 5 small meals. But the breakfast should be big and healthy as it has to provide calories to jump start the day. Try incorporating this idea into your daily life. It is fun and healthy too. Learn to stop eating after one serving. Never over eat. Your body will always tell you when it is full. It gives you enough hints when it is hungry. Doesn’t it? Listen to it. It knows best.
Chew well and sit straight
Chew food well and sit straight while eating. This will enable better digestion and better food absorption.
Keep temptations out of sight.
Do store sweets and deserts out of sight. This helps in controlling temptations. Enjoy small portions of your favorite deserts only once a week and learn to live a balanced life.
In conclusion, a balanced diet with adequate fat, carbohydrates, protein, minerals, vitamins balanced with less sugar and adequate exercise is must for a healthy body. There are really no fixed ratios for the various parts of a meal. Experiment a bit to find what combination makes you feel good and full of vigor. Then stick to that combination. Every body has different needs so find your combination. Use the above tips to find a healthy way to cook and eat.

Foot Care, Suggestions and Natural Care

2008-11-03T18:03:00.001+05:30

Feet are often, the most neglected part of the human body. We seem to take our feet for granted, lavishing care only when we experience discomfort and foot pain. However, regular care, foot hygiene and exercise can go a log way to healthy feet which will look good and support the body weight easily.
There are many websites and books on home care that will give suggestions and tips on how to do a pedicure. However, in this article, we will not discuss the method to do a pedicure, but rather foot care tips in general and also advise some herbal home remedies for relief for common foot problems.
Foot care starts with good posture. It is important to stand straight, well balanced on both feet with the toes pointing straight ahead. Do lift the arches of your feet slightly so that body weight is supported by the outside edges of the soles of the feet. This will help in even distribution of the body weight providing your feet with less weight to handle per square inch.
Good shoes are important for healthy feet. The shoes should not be too tight and should not squeeze the toes. They should allow space to move the toes. High heels are a strict no, for everyday usage and should be restricted to special occasions. These high heels put excessive strain on the back and the ankle (bones) of the feet.
When the weather is hot, it is advisable to wear open sandals to provide maximum ventilation. This will help avoid excessive sweating of the feet and will help avoid fungal and bacterial infections from developing.

Foot Care Regimen

It is suggested that everyone go in for a basic pedicure every two weeks. Feet dipped in warm water to which a little shampoo and vegetable oil has been added provides a good starting point. Let the feet soak for 10 - 15 minutes, before rubbing them (especially soles) with a pumice stone. This is the time to clean the nails and remove all old nail polishes.
Regular foot exercise helps to keep feet fit. Curl your toes simulating the action of trying to pick up something with your feet. Do this for ten minutes every day to strengthen muscles and provide relief to aching feet
Get a foot massage done every two weeks by a professional. The rotating and kneading action, stimulates blood circulation and provides relief to aching foot muscles.
Another easy way to improve blood circulation in the feet are and to give relief to aching feet is a simple Hot and Cold foot bath. Prepare two basins. Put hot ( bearable) water in one to which a little (20 ml ) mustard oil has been added. In the second basin, put cold water. Let your feet soak in the hot water for up to 3- 4 minutes and then shift the feet to cold water basin. Repeat this between 5 to 7 times and then dry the feet thoroughly with a rough dry towel. It is advisable to apply some moisturizing cream on the feet after they are dry to replenish skin oils. Enjoy the sensation of relaxation that will envelop your feet.

Herbal - Natural Foot Care Tips

To soften rough feet, try this regimen every night before going to bed, for two weeks. Dip the feet in warm water containing a teaspoon of (preferably herbal) shampoo and one teaspoon of baking powder. Let them soak for 10- 15 minutes, before drying them. Apply a foot cream and then go to sleep.
Treat dry skin on the feet and cracked heels with this herbal remedy. Prepare a mixture with equal quantity of glycerin, fresh cream and honey. Apply this mixture to the feet, especially to the cracked heels and let it stay on for 15 minutes. Wash off with warm water. Try this every three days ( before sleeping) to find smooth feet and heels.
A easy pedicure which is fast and effective can be done easily at home. It is herbal and natural and fast acting. Add a few (four to five) drops of vinegar to four or five table spoons (40-50 grams) of curd and mix well in a dish. Rub this mixture well on the feet, ankles, heels and the soles of the feet especially between the toes. Let it stay on for ten minutes and then wash off with warm water. This process will rejuvenate the skin on the feet, removing dead cells and stimulating blood circulation.
If you have a tendency to develop cracks on your heels and are suffering from this painful condition, your feet require regular care. Try this natural remedy every three days before bed time. Immerse feet in warm water to which 10 ml lemon juice and 20 ml coconut oil has been added. Scrub the heel area after twenty minutes with a pumice stone. Dry thoroughly and apply a foot cream. The improvement can be seen after the second treatment and this can become a weekly feature after the first month.
Incase, you are looking for a home made moisturizer for the skin specially the feet, you can prepare one easily. Simply mix rose water and glycerin ( glycerin) in equal proportion and store, to be used when ever required, especially after foot care treatment. Replace this mixture every one month.

I have shared many useful foot care tips and natural remedies in the above article. It is now up to you to take the initiative and start caring for your feet. Keep 15 to 20 minutes of your time before you go to sleep for your feet and the feet will thank you forever.

White Teeth - Go Get Them !

2008-11-03T18:01:00.002+05:30

Many people have stained front teeth and they look bad when they smile or laugh. They stains may give the impression of bad oral hygiene but the cause may be somewhere else. It is important to understand the cause of the problem and try to find a long term or cosmetic cure. White teeth always look good and they enhance confidence levels and also one's personality. So let us strive for them.
Some possible causes of these dirty brown stains on the pearly white teeth may be identified as below. These are some common cause and your problem may be due to some totally other reason. In that case you are requested to consult a professional dentist.
More than two cups of coffee a day can cause your white teeth to stain quickly. These brown stains manifest on the front teeth and are difficult to get rid of.
Another common cause is, red wine. This red wine can quickly stain your teeth and the cosmetic cure can be really expensive .
Smoking is another common cause of brown teeth. Look around , most long term smokers will have stained yellow teeth. Tobacco cause quick staining which is again very difficult to remove.
Gum disease , infections and bad oral hygiene can also cause white teeth to turn yellow.

I suggest the following home remedies and basic dental care . If this does not work or the condition is chronic then you definitely need to consult a dentist. Or try a cosmetic dental treatment.
Reduce coffee and red wine intake and reduce smoking. This is common sense and also good for your body.
Try chewing raw vegetables , once a day . Raw vegetables are a healthy snack and they will also help in cleaning your teeth.
Strawberries have a natural bleaching effect and are high on Vitamin 'C'. So have some every day . This is a 'tasty' healthy solution to the yellow teeth problem. Of course make sure, you are not allergic to them.
Floss everyday. Stains form easily between teeth and flossing is an easy solution.
Brush your teeth everyday, every 12 hours. Do ensue the bristles are not worn out. Change your brush regularly. Old worn out brushes just cannot brush away plaque forming bacteria and are useless.
Try a natural herbal cure :
Rub some burnt almond shell powder lightly on your front teeth , twice a day and check the results after a fortnight. You may be surprised!
Try putting some raw common salt on your tooth paste before brushing. The fine grains of the salt will remove and reduce yellow stains and bring a white shine back to your teeth.
Another home remedy that works with many kind of stains is to rub the teeth with a bay leaf , thrice a week. This seems to work for many people and is inexpensive.
If nothing works then:
Get your teeth professionally cleaned and polished by a dentist.
Go for professional bleaching job after studying the pros and cons of the process.
You may also try various bleaching packs and home teeth whitening systems. You may require these to maintain the white shine, especially if you cannot control smoking, coffee and red wine intake. Do read and understand the 'patented' process before rushing to buy some. A comparison between various options available in the market will definitely be beneficial.
White shiny pearly teeth are within reach.. Go get them now.

Herbal Hair Care

2008-11-03T18:01:00.001+05:30

Hair care is important in summers and especially so when you have to brave the sun outdoors whether for recreation or work. Our hair needs special care when the sun is out and sizzling. This is the time when the hair turns brittle, dry and loses shine.
Hair cannot technically 'burn' in the sun because it is not 'alive' but the exposure to the sun can and will damage the natural protective film on the hair strands. This will make the hair dry, dull, fragile, brittle and almost 'dead'. Dyed and highlighted hair , exposed to the sun is especially prone to damage. The UV rays destroy the cells and film covering the hair strands and the hair becomes fragile and dried out.
The hair that will be exposed to sun has to be protected. Products that contain Shea butter and sunscreens and which moisturize the hair are recommended.
Phytoplage oils contain Acron extract oil which shields the hair from the harmful UV rays. Look for hair care products that contain this product. They will benefit the hair especially when it is exposed to the sun.
In the newer hair care products, sunflower oil is used as a sun filter. These products also contain jojoba wax which give a protective coating to the hair and protect it.
Instead of going in for synthetic hair dyes, to give color to your hair, you may like to try these herbal natural products. These herbal products protect the hair strands against sun damage and also add color and shine.
Some recommended herbal natural alternatives are given below:

To get dark brown colored hair, Soak a mixture of Henna powder and Indian Gooseberry powder ( Amla / Phyllanthus Emblica ) overnight in a metal container. The thick mixture may be applied to the hair strands with a brush. Cover with a plastic cap and leave on for at least 2 hours. Wash with soft water to find dark brown, soft and silky hair. This natural color will stay on for at least a month and will protect the hair. This is a good conditioner and natural moisturizer for the hair and will thus protect against sun damage also. The ratio of the Indian Gooseberry powder and henna will determine the degree of the color. More the berry powder, darker the hair.
To get dark copper color, add a few drops of eucalyptus oil to the henna mixture before applying it on the hair. Avoid the Indian Gooseberry powder. The dark copper color will add luster and shine and moisturize and protect the hair the natural way.
To get reddish hair , simply add nothing to the henna-water mixture prepared overnight. Apply the thick paste directly to the hair strands with a brush, wait for two - three hours, wash the hair and find a beautiful reddish color on the hair.

A natural hair tonic providing much needed moisturizing and nutrients to the hair follicles is relatively easy to prepare at home. Simply mix , almond oil, olive oil and castor oil in equal proportions and apply to the hair once a week. Massage and wash off with a mild herbal shampoo to find new life in the hair. This will also protect the hair against sun damage in summers and damage due to extreme cold in winters. This is an all the year tonic for the hair.

If you find it cumbersome to prepare these mixtures at home, you may take the help of a hair care specialist, specifying what you want. Many products available in the market also contain these natural ingredients and provide much needed protection. Go ahead and choose with care. After all your hair is worth the effort.
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Contact Lenses : When, Where, why and How ?

2008-11-03T18:00:00.001+05:30

Some possible reasons to wear contact lenses may be tabulated below.
As most people who use contact lenses would know that eye power is measured in diopters and when the difference between the power of the left and right eye is more than four diopters, a person may experience 'double imaging' while using corrective glasses and contact lenses may be recommended.
When eye power is high, corrective glasses would be very thick. This may reduce the field of vision and contact lenses may be recommended. In these cases, contact lenses may actually help to increase field of vision and improve quality of vision.
In specific cases, lenses can help in stabilizing eye power and prevent further deterioration of eye sight. In these cases contact lenses may be highly recommended.
Some professions like acting, modeling, hospitality industry etc may demand a corrective glass free personal appearance, and contact lenses may be the only solution.

Contact lenses surely improve one's looks and appearance, however certain precautions are necessary for a safe experience.
Make sure you never swim with your lenses on. This can cause an eye infection.
Do not sleep with your lenses on, because the oxygenation process may be hampered. This might result in the lens getting stuck to the cornea, which may damage the lens and the eye. So lenses have to be removed when taking a quick nap or when going to bed for the night. This is an important precaution to be taken for a safe experience.
Do not wear contact lenses longer that the time prescribed. Usually, lenses can be used for a maximum of about 12 to 14 hours a day. Consult your doctor for the ideal time for which you may safely wear them.
Do try to avoid lenses if you are a diabetic as the chances of infection are higher. Consult a doctor if you insist on wearing them.

Contact Lenses do give a boost to your self esteem and improve your looks but you need time and patience to look after them. Do you have what it takes to maintain your lenses?
Do not leave your lenses lying around. When not in use, store them in the appropriate container with the cleaning solution. A dusty atmosphere and chemical fumes may damage your lenses, if they are left uncovered. So use the storage box provided.
Maintain hygiene while handling contact lenses. Wash your hands carefully before touching the lenses.
Daily sterilization of your lens is a must for soft lens users. Sterilization refers to cleaning of the lenses with the prescribed cleaning solution, which are sold along with the lenses. This daily routine will help in preventing eye infections.
Clean the lenses daily only with a cleaner prescribed by your doctor. Regular water must not be used for this, as it is not sterile and may damage the lenses. Damaged lenses will create eye problems.
You may need to change the storage fluid daily. If the cleaning solution or the storage fluid is unclean, or the container is dirty, this may damage the lenses and, in turn, your eyes.
The lenses must settle on the eye properly. If they do not do so, please consult an eye doctor immediately. Do not keep waiting, hoping things will settle down automatically.
In case you experience any sort of pain, watering, redness, discharge, decreasing vision or heaviness, remove the lenses immediately and consult your doctor.
The lenses may need to be changed periodically, depending upon their life span.

These days contact lenses may be worn be all age groups. However, parents may have to take care of the lenses for young children and teenagers need to be educated on the merits, demerits and care that needs to be taken. Bifocal contact lenses may be used by elderly people. Everyone has a chance to look attractive and smart, however it is important to balance eye safety with good looks.
With proper care, precautions and intelligent usage, contact lenses can add value to one's appearance and enhance personality. If you have the time and inclination, go for them, after consulting your eye doctor.

Under Eye Dark Circles and Puffy Eye Solutions

2008-11-03T17:59:00.001+05:30

Skin under the eyes is sensitive and thinner as compared to the rest of the face. This part of the face is particularly susceptible to poor nutrition, stress, lack of sleep and lifestyle issues.
Some causes of Dark Circles and Puffy Eyes can be listed below.
Poor blood circulation in the under eye area can lead to poor oxygenation which will result in dark circles under the eye.
The above is a direct cause of poor nutrition especially lack of Vitamin C and E in the diet.
Stress plays a big part in inducing dark circles under the eye. High stress levels invariably lead to poor sleeping habits which can cause dark circles under the eyes.
Lack of sleep and rest due to lifestyle issues is a common reason for this problem.
Lack of fresh air and light exercise can also lead to under eye problems.
Hereditary factors can also cause dark circles. If there is a genetic predisposition to pigmentation, then dark circles under the eyes may be due to factors out of the control of the person.
Puffy Eyes are caused by excessive salt intake which may lead to water retention.
Poor dietary habits especially too much fat intake and excessive alcohol intake can directly lead to puffy eyes.
Poor sleeping position may also lead to puffy eye problems.

Some solutions recommended by beauticians and healthcare experts are given below.

Local application of certain bleaching agents and glycolic acids does seem to help in reducing the dark circles in many cases.
Local application of creams rich in vitamin C and E may also help in counteracting poor nutrition by stimulating blood flow under the eye, reducing the incidence of dark circles.
Some de pigmentation products like Kogic acid, used under the guidance of a trained professional can help in reducing the dark pigmentation, improving the condition of the skin under the eye.
Most people may find the cause to be a lifestyle related. Some light outdoor exercise in the fresh air, good deep sleep and a break from the hectic work environment will improve facial skin giving it a glow and reducing dark circles dramatically.
For people who suffer from dark under eye circles on a permanent basis and the cause is hereditary, it may be better to use, clever makeup and learn to live with the problem.
Some beauty treatments which consist of ozone treatments and skin lightening packs can also help to a certain degree.
A simple home remedy is to put hot (warm) and cold tea bags alternatively, directly on the closed eyes and directly above the dark circles for some relief.
Get rid of puffy eyes by putting cotton wool dipped in warm tea over the affected portion.
Try dipping cotton wool in cucumber juice and applying below the eyes. Keeping Cucumber pieces over the eyes for fifteen minutes a day also help in reduction of this problem.
Try to sleep straight on the back with a low pillow . This can help in reducing puffy eye problem.
A better long term solution is to modify the lifestyle to find permanent relief. Reducing alcohol intake, reducing fat intake and regular light outdoor exercise can help in improving skin under the eye and getting rid of puffy eyes.

Herbal Beauty: Multiple Tips & Natural Herbal Care

2008-11-03T17:58:00.000+05:30

To remove the dark marks caused by a bad sun tan, add 5 table spoons of rose water to one table spoon of lime juice and apply to face or affected area at night. Wash off with water the next morning to find clear beautiful skin.
To keep your skin and body smelling nice the whole day, add dried rose petals to your bath water. You are sure to smell lovely the whole day.. No need for an expensive perfume!
Chewing a cardamom is an excellent remedy for bad breath and also cuts down on excessive thirst.
To get rid of oily hair, just add three teaspoons of lime juice in the final rinse while washing your hair. Your hair will become much more manageable. Try this for two times in a week for two weeks to see astonishing results.

In order to get a cheap and effective face mask, grind a mixture of fruit (orange, lemon) and Vegetable (Cucumber) peels in a mixer. Apply the mixture as a face pack and wash after 20 minutes. Try this once daily, for 7 days to see a marked improvement in facial skin. Find glowing skin in a few days.
Remove scars on your hands and feet the natural way …. Rub them with lemon peels 5- 7 minutes a day, twice a day for 7 days to see a marked improvement.
Try this alternative face mask: Prepare a mixture of sandal wood paste and raw milk in the ratio 1: 3 and rub on your face and hands. Leave for 15 minutes and wash off. Find glowing, beautiful lovely smelling skin. Try this once every two days for ten days and enjoy the difference.
For sparkling teeth , try sprinkling a pinch of soda bicarbonate on your tooth brush and brushing your teeth once a day for 10 days … You will be amazed by the difference you can see after just 5 days .
Use the scrapings of bitter gourd ( Karela) to remove pimples and get rid of acne and black heads. Just rub the scrapings (peels) on your face, once a day for 3- 5 days to see, blackheads vanish and a marked reduction in pimples and acne.
To treat darkened elbows and lower arms, an effective solution is to prepare a paste of fresh milk cream, pinch of turmeric powder and two to three drops of basil ( tulsi) leaf extract . Apply this paste to the darkened are and leave overnight. Wash off in the morning. Repeat for 7 nights to find marked improvement.
To give your hair bounce, mix gram flour ( besan) with Starch from cooked rice and apply to hair . Wash after few minutes to find hair with flair.
To cure bad breath, boil a few fenugreek (methi) leaves in water and then use this water for gargling. You will find a marked improvement within 3 days of this usage.
To prevent pimples and reduce acne, wash your face with raw milk before you go to sleep. This is an effective and easy solution.
To prevent body odor, add a little ‘alum’ to your bath water.
To smoothen wrinkles and moisturize the skin the natural way, peel and core a small apple, mash it well and blend with one teaspoon of honey. Apply this mixture on the face and neck slowly in an upwards direction. Wash off with warm water after 15 minutes to see a marked improvement. Try this thrice a week for 3 weeks and then only once a week to find a distinct lack of wrinkles and moisturized skin.
For healthy and voluminous hair, heat coconut oil, add two flakes of garlic and three peppercorns to it. Cool and apply to your scalp for health hair.
One very effective way to cure bad breath is to eat a green unripe apple. It will naturally cleanse your mouth and give it a fresh feel. If apples are unavailable try a semi hard citrus fruit. It should be equally effective.

Rub your teeth with burnt almond shell powder to reduce the yellow tint. See a marked improvement in 7 days.
To moisturize and make smooth dry cracked skin, apply a mixture of glycerin, fresh cream and honey in the ratio 1: 1: 1. This is an effective cure for cracked heels also.

Try these Facial Hair Removal Tips

2008-11-03T17:57:00.000+05:30

Almost all parts of the body have hair including the face. Hair on the face is particularly annoying to women. It may make them feel unfeminine, unattractive, cause stress and loss of confidence. It is normal for the face to have fine downy hair. When this hair growth is coarse and thick, the problems start. This excessive hair growth may be due to hereditary factors, hormonal imbalances or as a reaction to certain medicines.
The various methods used to remove facial hair are detailed below. The method chosen will depend upon the intensity of the hair growth, the concentration of the hair growth and the will and desire of the women concerned.
Bleaching
Bleaching is a common method of disguising and camouflaging facial hair. A peroxide solution is used to lighten the color of the facial hair. As this is a chemical process, it is important to take due precautions and pre testing is advised strongly. If this is done wrongly, it may leave burn marks on the face.
Plucking
Plucking of facial hair with tweezers is suitable for removing isolated hairs on the chin or between the brows. It is important to remember to disinfect the tweezers and the area of the skin to be plucked before the start of the process. This can be done with a a mild astringent or a antiseptic liquid. It is not advisable to pluck hair growing from a mole or hair on the upper lip.
Threading
Threading can be used for shaping eyebrows and for removing fine hair from the face and the area above the upper lip and along the hair line. To avoid skin irritation and redness, it is recommended that a little zinc ointment be applied after the process. Threading should normally be avoided in conditions of acne as it can cause the problem to intensify and spread.
Electrolysis
If the facial hair is dark and coarse and a source of major embarrassment, a lady may look at the option of electrolysis. The diathermy method is quite popular. In this method an electric current is passed through a fine needle, which is inserted into the hair follicle and this cauterizes (burns) the hair root. This prevents re growth. This is an expensive procedure that takes a lot of time and multiple sittings separated with a gap of two weeks. Too frequent a session, can cause scarring. In the hands of a novice or an non-professional. this process can cause facial scarring. Hence, it is most important to take due care and do a lot of research before settling on this process as an option. In extreme cases, re growth of hair has also been known to occur, so it is important to understand all the pros and cons of the process before submitting to it.
Laser Hair Removal
This new method of hair removal is gaining importance. However this is not for everyone. One important requirement is that one's hair should be darker than the surrounding skin. Lasers can cause localized damage by selectively heating dark target matter in the area that causes hair growth while not heating the rest of the skin. It is cheaper than electrolysis but depends upon skin and hair tone and color to be effective. Treatment of skin with lasers is gaining in popularity but requires great care. It is very important to understand the treatment, understand the suitability for the skin type and find the right place to get it done. It also requires multiple sittings and has to be done by a professional.
Perma Tweeze
This is also a relatively newer method of hair removal. In this procedure a tweezer, that is electrically operated, is used to pluck hair from the root. It also requires multiple sittings. It is expensive and does not normally carry the risk of scarring. The texture, and amount of hair growth will normally decide if this treatment is to be recommended and if it will be effective.
The above will give an idea about the treatment available commercially for facial hair removal. However there are also many face masks and beauty aids that can help delay the formation of facial hair, loosen facial hair naturally and slow down and prevent hair growth. It may be important to consult a trained doctor or a beautician to get the right treatment.
Here are a few herbal facial treatments that can be done at home to remove facial hair and slow down re growth. These are effective if done regularly, say every week and require patience and pre testing. Test the mask on the back of the hand for example to check there is no adverse reaction before proceeding.
Mix 30 grams of sugar with 10 ml of freshly squeezed lemon juice in 150 ml of water. Mix well and then apply it on the face in the direction of the hair growth. Leave it on for 15 minutes. Then rinse with cold water, rubbing the facial area gently. The granular sugar and lemon mixture will act as a gentle exfoliating agent and remove facial hair. The lemon juice will act as an astringent and natural anti septic. Repeat once every week to find an improvement.
Another face mask that can help in reducing hair growth on the face and remove unwanted hair is easy to make and use every week. Squeeze 10 ml lemon juice into 40 ml honey and prepare a mixture. Take a cotton swab and rub this mixture in the direction of the hair growth. Rinse after 15 minutes. Repeat twice a week for 2 weeks and then use it every week to find an improvement in the facial hair condition.
An easy to use facial mask to help remove unwanted hair is to squeeze 10 ml lemon juice into a cup of water (150ml). Add 30 grams of Gram flour into this mixture and mix thoroughly. Apply this yellow mixture on the face. Wait for 15 minutes and then scrub your face in the direction of the hair growth to remove unwanted hair.

Skin Care - Face Masks ; How and Why ?

2008-11-03T17:56:00.000+05:30

Our skin is a complex structure covering our whole body. It has an outer layer- the Epidermis and the inner layer-the Dermis. The epidermis is made of several layers of living cells covered with a layer of dead cells. These dead cells get shed and replaced continuously by new cells from lower layers. The dermis supports the epidermis and is formed of tough but flexible, connective tissue- the collagen and the elastin. The collagen and the elastin are protein fibers that give the skin elasticity and resilience. When these fibers degenerate, the skin begins to develop wrinkles, fine lines and various other imperfections. The dermis also contains the sweat and sebaceous glands. These glands produce sebum, an oily, acidic film which lubricates the skin. This film form a protective cover on the skin surface. When the pH level of the skin changes, problems occur.

Skin may be categorized on the following three primary types:
Normal skin is balanced skin. It is soft, with a smooth texture with a healthy glow. This is ideal skin.
Dry skin lacks oil and moisture. It is fragile and flakes easily with changes in external temperature and humidity. This kind of skin is prone to developing early wrinkles and fine lines. In this skin type, the sebaceous glands are less active than normal and the balance is disturbed.
Oily skin has a oily/greasy/slimy shine and feel. The skin texture is coarse and the sebaceous glands are hyperactive creating more oil than necessary, destroying the pH balance of the skin. This skin type will normally suffer from blackheads, pimples, acne and clogged pores.
The Combination Skin as the name suggests will have skin areas which will be oily and some skin areas which will be dry. Parts of skin covering the forehead, nose, chin will be greasy and the rest of the skin will be dry. Cheeks and the areas around the eyes will be dry. This combination skin is the most popular skin type. This skin type will have problems associated with both dry and oily skin types. There will be acne/blackheads and or clogged pores in the oily part, while the dry part of the skin may be flaky and fragile.

Face Masks are an ideal way to remove dead cells on the surface of the epidermis and let the younger cells how. A good face mask should rejuvenate the skin by restoring the pH values, removing excessive oil content, waste and providing a balancing effect to dry skin. Masks should also stimulate blood circulation in the facial area giving the facial skin a healthy glow and a younger looking skin. As the face masks remove dead skin, clean pores, they help in removal of blackheads, reduce acne formation, revitalize the skin and balance the pH value of the film covering the skin. Regular usage of these masks will normally help maintain vigor, reduce wrinkle formation and leave younger looking skin.

The Face Mask you choose will depend upon your Skin Type.
Cleansing mask are suited to oily skin type. They draw out excess oil in the skin and remove waste. These cleansing masks open up the blocked pores and remove dead skin. They also help in reducing blackhead formation and improve texture of skin.
Moisturizing Masks will benefit dry skin types. Dry skin types lack enough oil and these face masks will hydrate the skin and prevent wrinkle formation. Normally such masks would be reinforced with honey, wheat germ, balsam and other plant extracts which provide much needed nourishment top the skin.
Stimulating Masks are normally peel off masks. They help in improving blood circulation to the skin surface, and revitalize the skin. These kind of masks are suitable for all skin types as they deep cleanse the skin, tighten pores, help in treating scars , hyper pigmentation and help prevent sun damage.

Check out these handy Home Made Natural Face Masks:
Home made face mask for dry skin can be created by mixing 10 ml honey with the yolk of an egg and 5 grams of dried milk powder. The yolk of an egg will provide nourishment for the skin while the honey will help restore the pH balance. Mix the ingredients in a bowl and apply to the face using a flat wide brush. Avoid the eye and lip areas. Clean off with water after 15-20 minutes to find more supple skin which will be hydrated and look much younger.
Oily skins can be treated by mixing 10 ml honey with one egg white and 5 ml of lemon juice and 5 grams brewer's yeast powder.. Mix the ingredients in a bowl and apply to the face as directed above. The honey will help in restoring the pH balance, the lemon juice will dry up the skin and tighten it and the egg white will help in soaking up the excess oil and provide deep cleansing action. Remove after 15-20 minutes with water.

Many people suffer from black heads because of oily skin and blocked pores. Given below are some Black Head control and removal tips.
Use the home face mask or any commercial face mask for oily skin, once every week to help remove excess oil from the skin.
Use a good quality astringent after cleaning your face. You may alternatively dab your face with rose water which will be a natural substitute.
Avoid soaps on your face, that may irritate the skin or any oily creams.
Use a gentle scrub to remove dead skins from your face daily.
Always avoid harsh squeezing or scraping of the back heads.
A warm compress of water applied to the area of the black head followed by a very gentle pressure will help clear the clog from the pore.
Commercial 'black head' strips available in the market can also help remove black heads. One has to use caution before using these strips to avoid damage to the skin.

It is best to find a long term solution to the black head problem by keeping the oily skin properly balanced, using face masks and gentle scrubs regularly. As the say, prevention is better than cure. In this case, prevention will lead to better facial skin, which will glow and look much younger.

Wrinkles : Causes and Possible solutions

2008-11-03T17:55:00.000+05:30

While you are young, the skin does a great job of stretching and holding in moisture. This elasticity is all thanks to certain fibers - present in the skin called elastin. This is responsible for keeping the skin at its youthful best. The protein collagen gives the skin it's plump appearance and also prevents formation of wrinkles. The depletion of this protein collagen results in the skin becoming thinner- making the epidermis sag and to reveal the first signs of ageing - wrinkles !!
Wrinkles first appear around your eyes and under them, and also on your forehead. This is so because our eyes have thin and delicate skin prone to allergies and dryness. Dryness aggravates fine lines and so does unprotected sun exposure.
Here are some Home Remedies to keep those wrinkles at bay ...
If you have a dry skin , apply coconut or castor oil and leave it overnight . If you are using castor oil, make sure you avoid the eye area, as it will cause irritation.
Start your day with one teaspoon of honey with grated ginger added to it. Honey is known to have the power to curb the wrinkle lines You can also apply honey directly on to your face and wash off after 15 minutes.
Apply egg white on your face and leave it on for 5 minutes. Rinse well and pat dry.

Do you know ?
Alcohol indirectly stimulates wrinkle formation! . Alcohol causes water retention, bloating and puffing the body. But once alcohol content gets cleared up from the body, so does puffiness. This makes the appearance of fine lines prominent.
Facial exercises supply increased blood to the face . This keeps the face glowing and wrinkle free. Laughter is highly recommended to keep those wrinkles away.
Never avoid using reading glasses as this causes wrinkles around the eyes.
Smoking also stimulates the formation of wrinkle lines around the mouth.
Anti wrinkle creams and gels work best in the night. This is because the metabolism of the skin is four times more in the night .
There are many common foods especially useful for clear blemish free youthful skin.

Anti Wrinkle treatments are primarily as follows:
Chemical or glycolic facial peels and masks
Microdermabrasion or skin polishing.
Fillers or derma lifts
Botox for dynamic expression lines.

Chemical or glycolic facial peels are provided by Beauty Parlors and Health shops and help in prevention of wrinkles. The other three effective treatments require professional expertise. A trained doctor (dermatologist) will normally offer these three treatments.
Try home made face masks made with cucumber peels and shredded orange peel paste. Apply on face and wash off after 15 minutes.
Botox is effective for Dynamic expression lines but is painful as it involves injections and is also quite expensive.
We now have an effective substitute for Botox. New Collagen substitutes have been discovered and they are very effective in reducing wrinkle lines. There are many brands in the market with essentially the same function. They reduces wrinkles by helping the skin rejuvenate and help smoothen wrinkle lines. However they may require regular application to be effective.

These Collagen substitutes are sold under various brand names and are normally offered free for a trial period. Try them to see any improvement before deciding on regular use. A doctors advice can also be useful before using any such product.

Foods you can Directly Apply on your Skin and Face.

2008-11-03T17:54:00.000+05:30

Enjoy the following tips.
Pure almond oil is an excellent source of natural moisturizing agents. In case, you suffer from dry and itchy skin, massage your face and other exposed arms and legs with pure almond oil. This oil nourishes your skin and removes scars and blemishes. This is an excellent all the year around tonic. Use it regularly to find a smooth clear blemish free skin. This oil is also excellent for the cold weather, preventing dryness by providing moisture and essential nutrients. Look for commercial applications that contain almond oil, incase you look to buy skin nourishing creams or gels. Many modern cosmetics make use of this wonder food for better skin care.
Some common problems faced by many women and men is the emergence of pimples, black spots. black heads and itching on the facial skin and also on arms and legs exposed to the elements.
Some common foods that can be beneficial towards curing and treating these complaints, the natural way are available easily and cheap. Many commercial cosmetic applications also make use of these foods to be effective and safe.
Fresh juice of apricots applied on the face for ten to fifteen minutes is an effective solution to itching and sunburns. This natural remedy also helps in reducing various rashes and eczema. Apply daily for 7-10 days to find effective relief.
Apply a paste of ground drumstick pods and leaves mixed with fresh lime juice on the face. Rub gently and let it stay on for 10 - 15 minutes at a time. Continue daily once in the morning for 7-10 days and you will find pimples and black heads and black spots slowly but surely vanish. You will be pleasantly surprised to find clear smooth beautiful skin that glows and makes you look years younger.
One quick solution to persistent pimples on the face is the application of raw garlic juice blended with fresh lime juice on them. This daily once a day application will remove and reduce the formation of face pimples rather quickly. However the application itself will sting and hurt a bit. So if you have the inclination and the motivation for a quick solution, do try this remedy for a quick fix.
A couple of common daily routines, that can be followed for maintaining a blemish free facial skin that shines with vitality and health are easily followed.
Apply papaya pulp on the skin. This pulp rubbed gently on the face and the skin polishes the area, clearing it of all impurities that cause pimples, black heads and spots. This gentle polishing, once every two to three days, reduces the formation of pimples/acne and cleans the skin thoroughly making it glow.
The application of grated potatoes as poultice to treat skin blemishes, wrinkles, boils, pimples, acne, black heads is very effective and time tested. Use it once a week to find clean clear skin over the long term.

One natural alternative to using soap on the face is a paste of Bengal gram flour with yogurt. Blend this Bengal Gram flour with yogurt to form a thick mixture in a cup. Rub lightly in the upwards direction while applying to the face. Wash after 10 minutes to find clean clear skin. Regular application of this mixture, will reduce the formation of pimples and acne and will help remove black heads the natural way.

The above natural cost effective solutions will be beneficial to a wide range of skin types. Do try a convenient remedy to find clear healthy facial skin. They may take a little extra time to prepare and apply but these remedies are worth the time and effort.

The Best Foods for a Healthy, Wrinkle Free Skin

2008-11-03T17:51:00.000+05:30

Nature has provided us with many natural foods which are good for various ailments of the body. I have selected the following foods which are extremely useful for a youthful well maintained skin. The skin should stay wrinkle free , without blemishes or acne , taut and full of vigor. To maintain and encourage your skin to stay youthful , the following foods are useful. They are normal everyday foods and you will be surprised how much they can benefit your skin.

Oranges contain vitamin C which is most essential to protect your skin from harmful ultraviolet rays . This Vitamin helps in preventing wrinkles by producing collagen in the skin. Eat one whole fruit ( not just juice) everyday, regularly for beneficial effects.
Sunflower seeds contain essential fatty acids which help skin secrete natural oils that lubricate it and prevent water loss. This helps keep skin soft and supple, improve hair texture and reduce blackhead formation . Take three teaspoons twice a week or use sunflower oil to cook your food in.
Papayas are a low calorie fruit filled with the goodness of carotenoids releasing vitamin A. They have an anti oxidant effect and help in maintaining younger looking skin. One bowl ( apx. 200- 250 grams ) of fruit a day is enough.
Whole Grains are a source of Vitamins of the B group. They help in replacing dead cells in the skin and in fighting skin infections. Niacin in whole grain helps skin cells to absorb nutrients and release energy. In order to increase intake, simply replace your normal white breads with whole grain bread , biscuits and pasta with whole grain products.
Green Tea is loaded with flavonoids and antioxidants. They prevent skin from UV rays and free radical chemicals in the atmosphere, prevent wrinkle formation and remove blemishes from the skin. Take Green tea without milk boiled in hot water twice a day to enjoy the beneficial effects.
Pulses are a rich source of proteins that help skin glow. They contain biotin which also helps in controlling hair loss. Simply cook well in boiling water to release nutrients and enjoy a protein rich meal.
Aloe Vera is considered a miracle plant with multifarious positive effects on the human body. The juice of this plant is very beneficial for patchy irritated skin, helps prevent acne and skin pigmentation. Simply take 30-40 ml of juice daily for better skin. However do not extract juice from raw pulp but take the juice available at chemists in pre-packaged form. Raw pulp if ingested without processing can contain some harmful ingredients which can cause stomach upsets and more.

Go ahead and incorporate the above foods in your diet and experience smooth, wrinkle free skin. You may note that simply taking minerals and vitamins in pills will not help the skin. It is the hidden nutrients in the fruits that are a must have.

Weight Loss with Yoga

2008-10-05T18:38:00.000+05:30

Are you among those people who have tried all kinds of diet and exercise but still failed to lose weight? If your answer is yes, maybe you should try Yoga! It is a great way to lose and keep off weight. It also positively alters your consciousness in a way that it benefits your body. Through regular and sustained Yoga practice, you can even maintain a slender physique.

Yoga has long been thought of as a great way to increase flexibility and relieve stress. Moreover, many people have seen the wonderful benefits Yoga has in weight loss in recent years. Specific positions or asanas can target areas such as the abdomen, waist, and thighs. Those asanas that target the abdomen are the abdominal lift, the child pose, and the cobra pose. On the other hand, the downward and upward-facing dog poses, the hero pose, and the angle pose help tone the hips and thighs.

Any physical activity burns calories. As you sit and read this, you are already burning calories. When performing Yoga, you can burn up to 345 calories per hour. Though it significantly burns fewer calories than more strenuous exercises, it works all the muscles in the body and tones them more evenly. Often seen as a low-impact form of exercise at the beginner level, Yoga can be performed by almost anyone!

Dieting can certainly help with short term weight loss but a sustained program of Yoga can help with long-term weight loss. Specific asanas can help increase your metabolism. The Salutation to the Sun, Pose of the Moon, Cobra pose, Bow Stretch, and Spinal twist all work to increase your metabolic rate and stimulate the endocrine system. Some Yoga instructors even offer a course directly targeted to weight loss.

The best types of Yoga for weight loss are considered to be the most physical. Ashtanga Yoga, Bikram Yoga, and Power Yoga are considered to be the most physical types. If you've never done Yoga before, it is not advisable to start with the most physical types. Instead, try other types which are fit for beginners. You can try the most common form which is Hatha Yoga. After you are comfortable with this style, you may already start to notice changes in your body.

Exercise alone will not get you from a size 14 to a size 10. Regulating and changing your diet is also an essential part of any weight loss program. Common sense dictates that the fewer calories you take in and the more calories you burn will result in weight loss. While Yoga will help tone your body and change its physiology, you will not see the true benefits of it if you eat an entire chocolate cake after your workout.

Many people also find that meditation and breathing exercises they learn during Yoga helps them to increase their will power. Instead of giving in to their cravings, they perform a breathing exercise or maybe even meditate.

To fight off cravings, increase your will power by trying this simple exercise. First, clear your mind. Breath deeply then repeat to yourself: "I will be thinner. I will be healthier. I will be happier." Positive reinforcement will surely help you lose weight with Yoga.

Yoga Breathing (Pranayama) - What is Yoga Breathing?

2008-10-05T18:36:00.002+05:30

Yoga breathing, or Pranayama, is the science of breath control. It consists of series of exercises especially intended to meet the body's needs and keep it in vibrant health. Pranayama comes from the following words:

Prana - "life force" or "life energy"
Yama - "discipline" or "control"
Ayama - "expansion", "non-restraint", or "extension"

Thus, Pranayama means "breathing techniques" or "breath control". Ideally, this practice of opening up the inner life force is not merely to take healthy deep breaths. It is intended for yoga practitioners to help and prepare them in their Meditation process.

In our respiration process, we breathe in or inhale oxygen into our body, going through our body systems in a form of energy to charge our different body parts. Then we exhale carbon dioxide and take away all toxic wastes from our body. Through the practice of Pranayama, the balance of oxygen and carbon dioxide is attained. Absorbing prana through breath control links our body, mind, and spirit.

But life is full of stress. Because of the daily work, family, or financial pressures, we tend to ignore our breathing. Thus, it tends to be fast and shallow. The use of only a fraction of your lungs results to lack of oxygen and may lead to different complications. Heart diseases, sleep disorders, and fatigue are some of the effects of oxygen starvation. Therefore, the negative energy of being restless and troublesome leads to lesser prana inside the body. By practicing deep and systematic breathing through Pranayama, we reenergize our body.

These are the four stages of Pranayama:

Arambha - the commencement stage wherein the person's interest in Pranayama is awakened
Ghata - the stage where the three sariras merge to envelope the soul. The three sariras are gross, subtle, and causal.
Parichay- the stage where the yogi experiences the knowledge of Pranayama
Nispatti- the stage where the yogi goes beyond his physical body, and unites with the supreme

Benefits of Pranayama

Breathing is a normal part of our life, though we fail to pay attention to it. It is an autonomic function of the body that we perform even without concentrating on it. Why then do we have to learn yoga breathing? Here are some reasons why Pranayama is important:

Pranayama teaches us the proper way to breathe. We became used to breathing from our chest, using only a fraction of the lungs, not knowing that this unhealthy and unnatural way of inhaling may lead to several complications. With yoga breathing, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well. We learn how to breathe slowly and deeply - the right way.
Pranayama reduces the toxins and body wastes from within our body. It prevents one from acquiring diseases.
Pranayama helps in one's digestion. With the proper way of breathing, one's metabolism and health condition will start to improve.
Pranayama develops our concentration and focus. It fights away stress and relaxes the body. Controlling one's breathing also results to serenity and peace of mind.
Pranayama offers a better self-control. Through concentration, one can better handle temper and reactions. Mind can function clearly, avoiding arguments and wrong decisions. Moreover, self-control also involves control over one's physical body.
Pranayama leads to spiritual journey through a relaxed body and mind.

However, Pranayama should not be forced and done without proper preparation, or it may lead to nervous breakdowns. It is part of a process in yoga. Breath control is a spiritual practice of cleansing the mind and body which should be done appropriately and with proper guidance and preparation.

Yoga Exercise - Final Corpse

2008-10-05T18:36:00.001+05:30

Your Yoga Practice will help you be more in touch with your body. It gives you the ability to recognize tension and relaxation, thus you'd also be able to bring them under your conscious control. At the end of a Yoga Session, you should spend at least ten minutes in Final Relaxation. During this time, you relax each part of your body. But in order to experience Relaxation, you must first experience tension. Working up from the feet, as shown below, you first tense and lift each part, then drop (don't place) it down. Now, let your mind travel throughout the body, commanding each part to relax. Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness back to your body, gently move your fingers and toes, take a deep breath and sit up as you exhale.

Doing the Final Corpse Pose

	Feet and Legs Lift your right foot just an inch off the floor. Tense the leg, hold, then let it drop. Repeat on the other side.
	Hands and Arms Raise your right hand an inch off the floor. Make a fist, tense the arm, then let it drop. Repeat on the other side. Relax.
	Buttocks Clench your buttocks tightly together, lift the hips a little way off the floor and hold. Relax and drop them down
	Chest Tense and lift up the back and chest, keeping your hips and head on the floor. Relax and drop them down.
	Shoulders Lift your shoulders and hunch them up tight around your neck. Let them drop, relaxed. Now pull each arm, in turn, down alongside the body, and relax.
	Head Tuck in your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head to lie, and then relax.

Suggestions in Doing the Final Corpse Pose

After practicing the sequence shown, visualize your body in your mind's eye, and repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the body, applying the formula to each part along the way - the

Yoga Exercise - Corpse Pose (Savasana)

2008-10-05T18:35:00.000+05:30

Even relaxation can bring out the best in yous — but make sure you do it properly. The Corpse Pose or Savasana may look like a simple relaxing pose that is done in between or after an Asana, but this exercise requires a lot of concentration and will develop through continued practice. This exercise, if done correctly, will stimulate blood circulation and will lessen or relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will also improve one’s mental concentration.

Rotate your legs in and out, and then let them fall gently out to the sides.
Let your arms fall alongside your body, slightly separated from the body, palms facing upwards.
Rotate the spine by turning your head from side to side to center it.
Then start stretching yourself out, as though someone is pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis.
Breathe deeply and slowly from your abdomen.
Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body.
After doing the pose, bend your knees. Using your legs, push yourself onto one side.
Push yourself in a sitting position.

No Yoga Session is complete without the Corpse Pose. It is the body’s time to process information after a Yoga Exercise, and it is a must that you stay awake during the five to ten minute-duration of this pose.

Yoga Exercise - Bridge Pose (Setu Bandhasana)

2008-10-05T18:33:00.000+05:30

Written by: ayammie
The Bridge Pose is also known as Setu Bandhasana which means construction of a bridge. It came from the words “setu” meaning bridge, “bandha” meaning lock, and “asana” meaning posture. Setu Bandhasana is effective in promoting relaxation and reducing stress. The legs and the hips do most of the work which helps in rejuvenating tired feet. The Shoulderstand, Plough and the Bridge are practiced by advanced students.

	STEP 1: Lie on your back with your knees bent, feet together. Keep your arms on your side, palms on the floor.
	STEP 2: Lift the hips towards the ceiling, keeping your feet and palms flat on the floor.
	STEP 3: Maintain your position in Step 2 and move your arms over your head.

If practiced, Setu Bandhasana tones the system by its effects on the spinal column. You can use props in doing this posture, like a chair, pillow, or anything to support your back or your legs as you stretch.

You should listen to your body if it can still do this exercise. Consult your doctor at all times.

Yoga Exercise - Cobra Pose (Bhujangasana)

2008-10-05T18:32:00.000+05:30

The Cobra Pose is a great exercise for people with lower back aches. This posture decreases stiffness in the lower back, enlarges the chest, and strengthens the arms and shoulders. This Asana is also good to combat menstrual irregularities, and it helps relieve stress. Learn how to perform the Cobra Pose in this section.

	STEP 1: Lie on your belly, while your head rests on your lower arms.
	STEP 2: Raise your forehead, look upwards and stretch your hands backwards. Let your weight rest on your chest.
	STEP 3: The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
	STEP 4: If you cannot raise your chest any further, put your hands and arms next to your chest on the mat without losing the bend. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward. Relax your lower back and bear your weight with your arms.
	STEP 5: The buttock muscles remain relaxed during the exercise. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. You can tilt your head back. The shoulders are broad in front and the shoulder blades remain low.

Build up the exercise in a quiet way. When the lower back is stiff, this exercise may cause the lower back to feel a little painful and uncomfortable. This is normal and will pass away as the stiffness decreases. In spite of the uncomfortable feeling that you may sometimes experience, this exercise is highly recommended for people with a stiff lower back or pain in the lower back.

Yoga Exercise - Fish Pose (Matsyasana)

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Matsya, the Fish, was one of the incarnations of the Hindu God Vishnu. Vishnu assumed this form to save the world from the Flood. The Fish Pose or Matsyasana in Hindi, is the counterpose to the Shoulder Stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder Stand, Plough or Bridge, you now compress them as you arch your back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder muscles and corrects any tendency of having rounded shoulders. Holding this Yoga Pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain the maximum benefits from the Shoulder Stand. Performing the Fish Pose also expands the rib cage fully, increasing your lung capacity and aids in deep breathing. You should remain in this Yoga Posture for at least half the amount of time you spent in the Shoulder Stand in order to balance the stretch.

	STEP 1: Lie down on your back with your legs straight and your feet together. Place your hands, palms down, underneath your thighs.
	STEP 2:Pressing down on your elbows, inhale and arch your back. Drop your head back so that the top of your head is on the floor, but your weight should rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed. To come out of the pose, lift your head and place it gently back down, then release the arms.

Yoga Exercise - Locust Pose (Salabhasana)

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The Locust Pose strengthens the abdominal muscles as well as the legs and arms, relieves stress, and improves posture. Take note: avoid doing this pose if you have chronic back injury. Learn how to assume the Locust Pose in this section.

	STEP 1: Lie on your stomach with your arms alongside your body, palms facing up. Your forehead rests on the floor.
	STEP 2: Gently lift your head.
	STEP 3: Lift your head, upper torso, and arms.
	STEP 4: Lift your legs. Keep your arms parallel to the floor. You will be resting on your abdomen and lower ribs. Stay on this position for about a minute.

This Asana is not as easy as it seems. As a safety guideline, listen to your body and stay within your limits. It is advisable to do this pose and other Yoga Exercises under the supervision of a Yoga instructor.

Yoga Exercise - Wheel Pose (Urdhva Dhanurasana)

2008-10-05T18:08:00.001+05:30

This exercise strengthens the power of your legs, arms and wrists and makes your back and spinal column supple and flexible. In this exercise the front part of the body is stretched and the back side of the body is bent.

	STEP 1: Lie on your back on your Yoga Mat. Pull in your legs and put your feet, somewhat turned inside, on the mat. However, do not pull them further apart than the distance of one hip end to the other.
	STEP 2: Move your hands towards your head and spread your palms on the floor beside your head, your fingers placed toward your shoulders.
	STEP 3: Lift your hips, with your head still on the Yoga Mat.
	STEP 4: Keep your feet and knees parallel as you push yourself up until you stand on the ground with the crown of your head.
	STEP 5: Stand on your feet and stretch out your arms until you have assumed the complete bridge position. The arms are slightly bent inwards. Let your head fall backwards. The bending is brought about by with strength from your legs and with force from your arms. Aside from that, you try to achieve the bending through the entire back and not just through a few vertebrae. Look at the floor, and every time you exhale, try to bend the upper back further and further. Keep the knees together, stretch the legs without tightening the buttocks, relax the shoulders and try to keep the angle of your wrists and hands 90 degrees. Get back quietly and repeat the exercise a number of times.

The principle of the Roman Bridge is that it keeps itself in its right position without cement. In other words: the more you practice this exercise and the more flexible your back becomes, the less strength you will need to do it.

Yoga Exercise - Bow Yoga Pose (Dhanurasana)

2008-10-05T18:06:00.002+05:30

This exercise expands the chest, mobilizes the entire spinal column, and can be a welcome change to the usual movement of your body. The Bow Pose is a good exercise to improve posture and strengthen the back muscles.

	STEP 1: Lie on your stomach, arms on your sides, and palms facing upward.
	STEP 2: Bend your knees. Bring your heels near your buttocks.
	STEP 3: Reach back with your arms and grasp your ankles. Let your weight rest on your stomach and not on your pelvis.
	STEP 4: Raise your knees further by pulling your ankles with your hands. Continue breathing regularly and try to increase the stretching in the chest and the backward bend for a relaxed body and mind.

If you like you can end this exercise by letting go of your legs without letting them move towards the floor and building up some extra strength by "floating" over your Yoga Mat.

Yoga Exercise - Handstand (Adho Mukha Vrksasana)

2008-10-05T18:06:00.001+05:30

In doing a Hand Stand, you relax your chest and build power in your arms and wrists. Aside from that, this Asana helps improve your coordination and sense of balance. When you make progress and are finally able to stand loose from the wall, this exercise will give you a great mental reviver.

	STEP 1: Start this exercise by doing a Downward Facing Dog Pose first.
	STEP 2: Bend your knees and draw them closer to your arms.
	STEP 3: Support yourself on your lower arms and walk or hop inwards until you have your back straight.
	STEP 4: Swing one leg up. Let your lower back continue the movement. The pelvis then follows and your other leg moves upwards.
	STEP 5: Bring both feet together and look at your focal point, which helps you to maintain your balance.

Try to keep the center of gravity between your shoulder blades in the upper back and not in your lower back. In a Hand Stand, many people compensate stiffness in the upper back by letting the center of gravity fall on the lower back, whereas it is particularly important to build up a well balanced alignment in this exercise. When you stand well-aligned, it is easier to maintain your balance, the exercise will feel more relaxed, and it will require less strength and energy.

Yoga Exercise - Plough Pose (Halasana)

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A lot people complain about stiffness on the neck and lower back as a result of stress and wrong posture. In the Plough Pose, you stretch the neck and the lower back muscles. At the same time you achieve a new structure in your back.

As a result of the way you place the neck and the legs you get hardly any chance to compensate stiffness in the neck or lower back: something that easily happens in other positions. The Plough is also good for your digestion and it strengthens the kidneys, the liver and the gall bladder.

	STEP 1: Lie down with your back on a Yoga Mat.
	STEP 2: Your shoulders should lie on the edge and your head rests on the mat. Your legs are drawn in and still stand on the mat.
	STEP 3: Lift your hips off the floor and bring your legs up, over and beyond your head.
	STEP 4: At this point, lift your back and move your legs further beyond your head.
	STEP 5: Straighten your spine and keep your back straight. Move your hands toward your back.
	STEP 6: Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades. Try to place your elbows at shoulder-width. If you cannot do this, put them at a somewhat wider distance from each other. By stretching your back and through relaxation in the muscles and through your position the legs slowly move further and further backwards. Try to relax the shoulders and the neck muscles through your breathing. If your breathing feels oppressed, the pressure in the heart area gets too big or your jaw is pinched off, you should walk backwards a little with your legs. Slowly bring your legs, one by one, back to the mat, stretch your arms lengthwise away from you and slowly roll off your back downwards, vertebra by vertebra.

It is advisable to lie on a yoga block with your neck and your back in order to relieve the neck muscles a little and to make the stretching of the back easier. There are three important movements in the Plough: 1) The upper back is stretched up to the top of the chest bone. This means that the upper back does not sink down and there is no bend in the back. 2) Through the upward movement from the upper back you get a movement in the direction of the chest bone 3) You stretch your pelvis upward from the sacrum, with the result that your chest bone gets more space. During this exercise you should try not to lose these three connections. In fact try to work them out further and further.

Yoga Exercise - Shoulder Stand (Sarvangasana)

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The Shoulder Stand stimulates and rejuvenates your entire body. In this exercise, you build up both power and a new structure in your back and you relax tension in well-known stress areas like the neck and the lower back. The muscles of your lower back get stronger, the chest and shoulders can move more freely and the back gets straighter. The Shoulder Stand also stimulates the thyroid gland and is good for blood circulation in the chest, shoulders, upper back and the neck.

	STEP 1: Lie down with your back on a Yoga Mat.
	STEP 2: Your shoulders should lie on the edge and your head rests on the mat. Your legs are drawn in and still stand on the mat.
	STEP 3: Lift your hips off the floor and bring your legs up, over and beyond your head.
	STEP 4: At this point, lift your back and move your legs further beyond your head.
	STEP 5: Straighten your spine and keep your back straight. Move your hands toward your back.
	STEP 6: Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades. Try to place your elbows at shoulder-width. If you cannot do this, put them at a somewhat wider distance from each other. If you want, you can use a belt to keep the arms together.
	STEP 7: Push your back upwards with your hands. You will get a force upwards coming from the seventh neck-vertebra. Use your hands to push the back forward with the result that it gets narrower and straighter and there is an increased pressure on your shoulders. At the same time, this requires more power of the muscles of the lower back. Rest your weight on the back side of the shoulders. See to it that you do not bend the upper back and the chest.
	STEP 8: Lift up your legs, one at a time, and see to it that the pelvis is placed straight over your back and your hands. Your legs are placed a little forward. Divide the weight of your legs between the hands and the shoulders. Build up strength in the upper lower back and give space to your chest and shoulder muscles. A slight bending of the legs sees to it that the back remains straight and that the dynamism from the sacrum and the hip is maintained. Wait until your shoulders start to relax more. Try to increase the right dynamism through the angle of the legs and via the hands.
	STEP 9: After some time, try placing your arms a little lower in the direction of the shoulder blades on your back. See to it that the elbows do not stand too far apart. Breathe in and out quietly and try to find your balance. Slowly bring your legs back to the mat, one by one, stretch out your arms (lengthwise), away from you and slowly roll your back downward.

Remark: For people who practice Yoga and have stiff muscles and a weak lower back, this Asana may be quite difficult. As a general rule, it may be said that healthy pain and discomfort are things that quickly disappear when the exercise is over.

There are three important power lines in the Shoulder Stand:

from the upper back inward and upward
from the chest upward
from the sacrum to the pelvis

Check these connections constantly and build up the exercise quietly. Never force yourself and never lose sight of the element of relaxation during your efforts.

Yoga Exercise - Head Stand (Sirshasana) During the practice of Yoga exercises, we not only relax the muscles but we also build up strength, structur

2008-10-05T18:04:00.000+05:30

During the practice of Yoga exercises, we not only relax the muscles but we also build up strength, structure and stability in the right spots. In Head Stand, you build up power and structure in both the neck and the upper back and at the same time, you train your arm muscles and coordination. Likewise, standing in good alignment with your body upside down also has a calming effect on your thinking.

	STEP 1: Stand on your knees on your Yoga Mat. Twine your hands together and keep some distance between the hand palms as if you are holding a tennis ball in the basin of both hands.
	STEP 2: The shoulders will form the basis of the Head Stand. Try to let your upper arms "interlock" with the shoulder blades so that they support the shoulders. Let your upper back sink down and stretch your neck out from the crown. Raise your knees.
	STEP 3: Support yourself on your lower arms and walk inwards until you have your back straight.
	STEP 4: Step in with one leg and bring your crown to the floor and jump up one leg at a time. Push your wrists against the floor. There is hardly any weight on your elbows and as much weight as possible on your crown.
	STEP 5: Stand perpendicular on your head and try to place your hips, chest and your legs in such a way that your upper back does not form a bump and your neck does not get sunken. Also, see to it that you do not let the center of gravity fall in your lower back instead of your upper back with the result that you clench the muscles of your lower back.
	STEP 6: Focus on a point in front of you. Breathe in and out quietly and try to get completely still and experience the exercise in a meditative way.

Without the correct way of jumping up, it is practically impossible to stand in the Headstand in the right way. Likewise, when you jump up correctly, you will get the most out of this exercise. The neck is sensitive and when you are aligned incorrectly in the Headstand, you can easily get injured. Build up this exercise quietly and, if possible, practice the exercise a few times under the supervision of an experienced Yoga teacher. A safe alternative for this pose is standing on your head on a special Yoga Head Stand stool.

Yoga Exercise - Crane Pose (Bakasana)

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By doing this Asana, your back becomes stretched in its entire length. With that, your arms, joints and shoulders are strengthened and you develop your sense of balance, coordination and concentration.

	STEP 1: Put your hands flat on the ground. Lift your heels and shift your weight to your hands.
	STEP 2: Lift your feet and keep your balance on your hands. Try stretching your back in order to keep your chest free. Breathe in and out quietly and concentrate on a spot in front of you. As you progress, try to keep up this exercise longer and longer and to work out the stretching of the back further and further.

This asana is not only a position of power and balance, but it also gives an active stretching to the back. Try to let go of the tension in the back, to let your back lie deeper and deeper and to lengthen the back towards both the chin and pelvis.

Yoga Exercise - Wind Relieving Pose (Vatayanasana)

2008-10-05T18:03:00.001+05:30

You may not be aware that a Yoga Exercise can relieve even the unwanted gases from your body. In the Wind Relieving Yoga Pose, the excess gas would be removed from the stomach and intestines, thus improving the digestive system. This Yoga Pose will also tone and stretch your lower back.

	STEP 1: Lie on the Yoga Mat.
	STEP 2: Raise your left knee.
	STEP 3: Wrap your hands around your left knee.
	STEP 4: Raise your head towards your knee. Breathe, release. Repeat with the right leg. You can also do the rocking motion slowly with rhythm.

Remember that while practicing the Wind Relieving Pose, resist the tendency to raise the lower back or buttocks off the ground and try to keep the leg that is on the mat as straight as possible. Aside from releasing unwanted gases from the intestines and stomach, the exercise will also massage the abdominal organs and the rocking motion will get rid of the stiffness in your spine.

Yoga Exercise - Double Leg Raise

2008-10-05T18:02:00.002+05:30

This simple Yoga Exercise prepares your body for the other Yoga Asanas. It strengthens the abdominal and lower back muscles and is often used to come up into the Head Stand. Performing the Double Leg Raise trims the waist and the thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most benefit from this Yoga Posture, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed.

	STEP 1: Lie flat on the floor.
	STEP 2: As you inhale, raise both legs, keeping your knees straight and your buttocks on the floor.
	STEP 3: Exhale and lower your legs. Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury.

Be sure to keep your lower back and buttocks on the floor. Once you can perform the Double Leg Raise without strain, lower your legs as slowly as possible and keep your feet an inch or so off the floor between raises to make your muscles work harder.

Yoga Exercise - Single Leg Raises

2008-10-05T18:02:00.001+05:30

These simple Single Leg exercises prepare the body for yoga asanas, strengthening in particular the abdominal and lower back muscles used to come up into the Yoga Headstand and trimming the waist and thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most benefit from the yoga exercises, make sure that the full length of your back is resting on the floor and keep shoulders and neck relaxed. All of these yoga postures begin with legs together and palms down by your sides.

In this series, one leg is raised while the other remains flat on the floor. At first you can push down with you hands to help lift your leg. Once your muscles are stronger, leave your hands palms up your sides. Keep both knees straight and press your lower back down to the floor to straighten the spine.

	STEP 1: Lie flat on your back, arms on your sides.
	STEP 2: As you inhale, raise the right leg as high as possible. Lower it as you exhale.
	STEP 3: Repeat with the left leg. Perform three times.
	STEP 4: As you inhale, raise the right leg then clasp it with both hands and pull it towards you, keeping your head down. Take a few breaths.
	STEP 5: Raise your chin to your shin and hold for one deep breath. Lower your head as you exhale. Take a few breaths.

Yoga Exercise - Leg Pulls

2008-10-05T18:01:00.002+05:30

The Leg Pull is a part of a series of leg exercises which should be performed in sequence to fully stretch and tone all muscles in the legs.

	STEP 1: Lie on the Yoga Mat and bend your right knee.
	STEP 2: Raise your left leg.
	STEP 3: Clasp your left foot with both hands. If you cannot reach your foot, use a belt or Yoga Strap to span the gap, or clasp your ankle, calf, or thigh. Firmly press the sacrum down into the floor and gently pull the leg toward you, flattening the shoulder blades and rounding your chest.
	STEP 4: Extend your right leg on the floor. Pull your left leg towards you. Continue pressing the sacrum firmly down, keep moving your shoulders toward the floor so the shoulder blades flatten, and press both feet away from you as you gently pull the leg in tighter.

Yoga Exercise - Leg to Side Yoga Pose

2008-10-05T18:01:00.001+05:30

The Leg to Side Posture is a part of a series of Leg Yoga Exercises which should be performed in sequence to fully stretch and tone all muscles in the legs. Learn how to do the Leg to Side Exercise in this section.

	STEP 1: Raise the left leg, clasp it with both hands and pull it towards you, keeping your head down.
	STEP 2: Extend your right arm to your right side. Straighten your left arm while holding your left leg.
	STEP 3: Bring your leg to the left. Your arms should form a single straight line.

Yoga Exercise - Leg Reclining Lunge (Single and Double)

2008-10-05T18:00:00.000+05:30

The Leg Reclining Lunge Yoga Posture is a part of a series of Leg Yoga Exercises which should be performed in sequence to fully stretch and tone all muscles in the legs.

	STEP 1: Lie on the Yoga Mat.
	STEP 2: Bend your right leg, your knee close to your chest.
	STEP 3: Hold the sole of your right foot with both hands.
	STEP 4: Move the knee to the side of your chest, positioning the right heel directly above the right knee. Pull downward with your hands, attempting to touch the right knee to the floor. Keep your sacrum flat and the left leg energized; do not tip sideways in your attempt to touch the floor. Move your shoulders toward the floor as you pull with your hands and round your chest.

Yoga Exercise - Hand Clenching

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Mushtika Bandhana is the Indian translation for Hand Clenching. This yoga exercise is good for the hands and wrist which are areas commonly affected by Arthritis, especially osteoarthritis.

Osteoarthritis is common in women and is usually felt in the early part of Menopause. It causes the wearing out of the cushions of the joint of the fingers. Doing the hand clenching will help in developing a firm grip, strengthen the joints in the hands, and is useful for those who play tennis, badminton or cricket.

Do a seated pose where you feel most comfortable or sit straight on a chair.
Bring your arm in front of you at shoulder level, keeping it straight and parallel to the floor.
Make a fist with your thumb side up, your thumb inserted into your other fingers.
Open your hand as you inhale then stretch all your five fingers.
Fold your hand back into a fist as you exhale, your thumb tucked in.
Repeat this exercise for about 8 times then do the same with your other hand. After some practice, you may be able to do Hand Clenching on both hands at the same time.

Follow the breathing pattern of exhaling when closing the hands and inhaling when opening the hands. Also remember to concentrate on the breathing, the mental counting, the stretching sensation and the movement itself. In no time, the hands will work more vigorously than before.

Yoga Exercise - Ankle Bending

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The ankle is composed of three joints called the tibia, the fibula and the talus which can all be affected by Arthritis. Arthritis in the ankle is characterized by damaged or worn cartilage which is accompanied by swelling and pain. In most cases, Ankle Arthritis is associated with fracture or repeated strain or sprain.

Sit on the floor, your legs outstretched, your palms on the floor behind you. Your fingers should point out your hips or lean back against a wall.
Bend your right foot back toward you.
Exhale as you point your right foot and toes forward and down.
As you inhale, bring your foot back toward you.
Repeat 10 times.
Do the same with your left foot. You can make two rounds of this exercise and after some practice, exercise both foot at the same time.

Therapy is very helpful in the early stages of Ankle Arthritis. Resting is also advisable. Weight reduction and regular low level exercise that does not stress your joint are also beneficial. Following the exercise above can help reduce your chances of getting Ankle Arthritis.

Yoga Exercise - Wrist Bending

2008-10-05T17:58:00.001+05:30

Many physical activities that we encounter everyday almost always involve the wrists. They will not hurt if we perform a little exercise to loosen up one of the most used parts of our body. The Wrist Bending Yoga Exercise will improve the range of motion of your wrists through stretching and bending, thus, avoiding Osteoarthritis and Rheumatoid Arthritis.

Sit comfortably on the floor or Yoga Mat.
At shoulder height and parallel to the floor, straighten your hand in front of you.
Turn your palm down and extend your fingers and thumb forward and close together.
Inhale as you bend your hand at the wrist backward as if you are pressing hard against an object.
Then, exhale as you bend your hand down at the wrist. You should feel a light pull all the way to your forearm.
Repeat this exercise eight times, then do it with your other hand. After some practice, you will be able to exercise both hands at the same time.

Remember to inhale during the backward movement and exhale during the forward movement. A careful and correct practice of the exercise will surely increase the flexibility and strength of the wrists. Once you get into the habit of doing this exercise, you can avoid certain complications and will realize that you can now put more weight on them.

Yoga Exercise - Ankle Rotation

2008-10-05T17:57:00.000+05:30

The ankle is considered as one of the most vulnerable joints in the body. Excessive training and repeated stress on your ankle can result to stress fractures and muscle or tendon strain which can lead to Arthritis. Exercising the ankle can help prevent these kinds of injuries by making it more flexible and increasing blood flow.

The following is a basic Ankle Rotation Exercise to help you improve the condition of your ankle:

Sit on the floor, you may lean your back against a wall. Extend your legs fully in front of you.
Tightly roll your Yoga Mat or Yoga Blanket and put it under your knees, then place your palms on the floor. Your fingers must be pointing towards your hips.
Breathing freely and slowly, bend your right foot towards you, creating a right angle with the floor. Slowly rotate your foot clockwise for about 10-15 times then rotate it counterclockwise. Do not allow the knees to move.
Repeat twice on the same foot then do the same to your left. After constant practice, you can do this Ankle Rotation Exercise on both feet at the same time.

Learning the basic Ankle Rotation can help you develop a better ankle suitable for Yoga.

Yoga Exercise - Full Boat Pose (Paripurna Navasana)

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This exercise strengthens the belly muscles, the legs and the lower back. It is also beneficial to those with kidney, thyroid, prostate and intestine problems. The Boat Pose is a great stress reliever and also improves digestion.

	STEP 1: Sit down on your Yoga Mat. Pull in your legs and grab your upper legs on the back side below the knees. Tilt your upper body backwards so that your lower back carries your weight and the entire upper back is aligned in a straight perpendicular line.
	STEP 2: Slightly pull your legs with your arms to maintain the posture.
	STEP 3: Extend your arms forward and parallel to the floor.
	STEP 4: Stretch your legs and feet together. See to it that your back remains straight. When you find the position easy, you can reduce the stretching power of your arms without changing the position. Eventually bring your arms along the body parallel to the floor and focus on a particular spot for your balance. Quietly breathe in and out through your belly and try to maintain your relaxation during your efforts.

Your lower back is important in this exercise. You should therefore see to it that both your back (upper and lower) remains straight. Otherwise, this can affect your breathing.

Yoga Exercise - Garland Pose or Squatting (Malasana)

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This Asana makes the ankles more supple and provides a good stretch to the back of the lower legs, the back, and the neck muscles. Malasana also offers a nice moment of rest for the legs during intense Yoga sessions.

	STEP 1: Bring your feet together and assume a squatting position. Turn your knees outside.
	STEP 2: Lengthen your back by stretching your arms forward and bow your head. Try to find your balance in such a way that there is a stretching towards the pelvis and the upper back is stretched lengthwise as a result of the fact that the back is stretched towards the floor. If you lose any of these stretches, it means that your position is not well-balanced. You can regain this subtle balance by changing the height of your heels above the ground.
	STEP 3: If your back has the right dynamism, it feels as if you can lift your fingers from the ground. This means that you hardly rest on your arms. As your ankles and your back begin to relax more, your heels will move more and more towards the ground. Quietly steer you breath to the stiff parts of your body and let the relaxation do the work.

The lengthening of the body focuses particularly on the front part of the body (chest). Try not to lose the dynamism and supportive power of the lower back at all times. When your lower back loses its supportive function, the upper back and the chest will sink down and the sensation of relaxation will be lost.

Yoga Exercise - Child Pose

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The Child Pose is a relaxation pose which is used to normalize the circulation after the Head Stand and to give a counter stretch to the spine after the backward bends. It is a resting pose that can be done to precede or follow any pose. Performing the Child Pose stretches the hips, thighs and ankles gently. It also helps relieve stress and fatigue, and calms the brain. However, you need to observe caution in practicing the Child Pose when you are suffering from diarrhea or knee injury as it may worsen your ailment when not done properly. Pregnant women should also avoid doing the Child Pose. Practicing under the supervision of an experienced Yoga teacher is advised.

	STEP 1: Kneel and sit on your feet with your heels pointing outward. Your knees should be separated, about the width of your hips.
	STEP 2: Place your forehead on the floor, then swing your arms forward.
	STEP 3: Rest your forehead on the floor, then bring your arms around and to your sides, palms facing upward.

If you experience any difficulty doing the Child Pose, you may try using Yoga Props. Placing a Yoga Bolster or thickly folded Yoga Blanket between the back of your thighs and calves will definitely make you feel more comfortable.

Yoga Exercise - Seated Forward Bend (Paschimothanasana)

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This forward bend gives a complete stretching to the neck, the back, the hamstrings and calves. At the same time, it directs your attention inward. You stimulate the entire nervous system and learn to find stillness and relaxation during a period of effort or even discomfort when doing this stretching exercise.

	STEP 1: Sit down with your legs stretched. The legs lie side by side and the toes point upwards. Stretch your lower back and raise your arms. Look forward, lengthen your back, and keep the chest and your breathing free.
	STEP 2: Slowly bend forward, stretch your crown upward and try not to lose the supporting dynamism of the lower back. See to it that your legs do not move or tilt.
	STEP 3: The moment you notice that you can only bend further by bending the lower back, move your hands to your lower legs, ankles or feet. Lightly pull your legs, ankles or feet and continue stretching. Keep your shoulders down. Breathe in and out across the entire length of your spinal column deeply and in a relaxed way. Everytime you exhale, you should bend further towards your legs without losing the length in your back and the dynamism in the lower back. When you lose the dynamism in the lower back, you will notice that you lose a major part of the stretching and you will have a hard time breathing.
	STEP 4: Stretch out your arms forward.
	STEP 5: Slowly raise your upper body. Keep your legs lying side by side and the toes pointing upwards.
	STEP 6: Sit straight up again, just like your original position.

Try to relax as you perform this forward bend and do not pull your feet forcibly. When you pull too hard, the body hardens itself, your thinking and breathing become unquiet and you run a risk of injuring yourself.

Yoga Exercise - Lotus Yoga Pose (Padmasana)

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The Lotus Pose or Padmasana in Sanskrit requires crossing the legs while maintaining a straight back, making it ideal for Meditation and concentration. This Yoga Pose has a lot of benefits such as giving a relaxing effect, increasing awareness and attentiveness, stimulating body parts and processes, and keeping or developing a good posture.

	STEP 1: With your palms down, sit on the floor with your legs fully stretched.
	STEP 2: Hold your right foot with your hands and put it over your left thigh until it reaches the groin. Your foot's outer edge should reach your hip's crease.
	STEP 3: Hold your right knee using your right hand while the other hand clasps your right foot.
	STEP 4: While your right foot is firmly placed over your left thigh, hold your left foot with both hands. Place your left foot over your right thigh. Your foot's outer edge should also reach your hip's crease.
	STEP 5: You have now achieved a full Lotus Asana. You can have your palms positioned upward, which is energizing or put them down which helps in grounding yourself.

Beginners are recommended to begin doing Half Lotus first before proceeding with the full Lotus Asana. Once you are already a regular practitioner of this Asana, you can try walking using the palms of your hand while both feet are perfectly crossed.

The Lotus Pose is one of the most popular Yoga Asanas around. Aside from the physiological benefits if offers, the Lotus Pose also helps in developing and maintaining a good posture.

Yoga Exercise - Hero Pose (Virasana)

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The Hero Pose is one of the basic Seated Postures, also excellent for Meditation. The internal rotation of the upper legs and knees is opposite to the movement involved in the Lotus Pose; as such, it both loosens the hips, knees, and ankles in preparation for the Lotus Pose and acts as a mild counterpose. The Hero Pose is also the starting Yoga position for several forward bends, backward bends, and twists.

	STEP 1: Start with your hands and knees on the floor as in the Cat Pose. Have your knees hip-width apart so the thighs are parallel with one another, and separate your feet until they are slightly wider than your hips. Check that your feet are pointing directly backward, not turning in or out.
	STEP 2: Sit between your feet by first supporting yourself with your hands and then slowly lowering your hips to the floor. If you are unable to sit comfortably, or if you feel any pain in your knees, elevate your hips by placing a folded Yoga Blanket or Zafu (Zen pillow) beneath you. Use this support until you experience a feeling of ease (this may take several months). Eventually, you will be able to sit between your feet with no discomfort with your buttocks firmly on the ground.
	STEP 3: Sit tall. Counteract the tendency to slump by adjusting the buttock muscles sideways and back with your hands, and tilting the pelvis slightly forward so you are positioned on the frontal edge of each sitting bone. Then draw the abdomen backward toward the spine and delicately adjust your hips toward cat tilt to establish neutral alignment of your center, your pelvis making a ninety-degree angle with the thighs. You are now on the tips of the sitting bones. Rest your hands in your lap, on your thighs, or on your ankles, then close your eyes. Elevate and free your chest, relax the shoulders back and down away from your ears, then lift or lower your chin until your head feels perfectly balanced, weightless on top of the spine. Sit quietly for at least a minute.

Yoga Exercise - Spread Leg Forward Fold (Upavista Konasana)

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Written by: ayammie
One of the basic Yoga Exercises is the Spread Leg Forward Fold or Upavista Konasana. With this posture, the hamstrings and adductors are being stretched, resulting to a very calming and yet energizing ivity. With this pose, women find it relieving and beneficial during their menstruation period. As for men, the pose stretches their hamstrings and reduces sciatic pain.

	STEP 1: Sit on the floor with your legs spread wide.
	STEP 2: Place one hand on the floor in front of you, one hand on the floor behind you, then lift your hips and scoot forward to your comfortable maximum. Then use your hands to pull the buttock flesh backward so your sitting bones can merge with the floor.
	STEP 3: Sit tall. Establish the leg lines first. Turn the legs in or out until the kneecaps face the ceiling and the inner edges of your feet are vertical. Be on the center of the back of each heel. Press the back of each thigh firmly down into the floor, extending the heels away from you, then spread your toes and press outward through the ball of each foot.
	STEP 4: Align your torso and elongate your core. First, bring your lower back forward into your body so your spine is erected, not rounded. Then lift your chest upward away from the pelvis, move the shoulders backward, tugging gently downward with the shoulder blades, and then bring the navel backward toward the spine. Bring your palms together in Namaste, prayer position.
	STEP 5: Lean forward and place your hands on the floor. Have your hands shoulder-width apart and your fingers spread. Snuggle your palms into the floor. Then wriggle the buttocks backward and position yourself on the frontal edge of the sitting bones, in dog tilt, This will help propel you forward into the pose.

In doing this posture, know your limitations in order not to hurt the legs, hamstrings or torso. Consult your doctor before practicing this pose.

Yoga Exercise - Easy Pose (Sukhasana)

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The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do. In this section, learn how to do the Easy Pose.

Sit down on the floor or a Yoga Mat.

Cross your legs, placing your feet below your knees.

Clasp your hands around your knees.

Keep your head and body straight.

Beginners can try doing this pose with a thick cushion for added comfort.

Yoga Exercise - Sun Salutation (Surya Namaskar)

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The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar, is a flowing series of 12 poses which help improve strength and flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. So take your yoga accessories and learn how to perform the Yoga Sun Salutation Pose with the help of our animation and easy-to-follow steps.

	STEP 1: Stand on your yoga mats and start with the Yoga Mountain Pose. Bring your palms together in prayer position. Exhale.
	STEP 2: As you inhale, raise your arms overhead, keeping your palms together.
	STEP 3: Exhale and then bend forward until your hands touch your feet.
	STEP 4: As you inhale, step the right leg back, arch back and lift your chin.
	STEP 5: Exhaling, step the left leg back into plank position. Keep your spine and legs in a straight line and support your weight on hands and feet.
	STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under.
	STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight.
	STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips.
	STEP 9: As you inhale, move your left leg back, with the top of the foot stretched out flat on the floor, and lift your chin.
	STEP 10: Exhale and then bend forward until your hands touch your feet.
	STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist.
	STEP 12: Exhaling, gently come back to Tadasana.

As with all other Yoga Exercises and poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. To be safe, you can use yoga straps or your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.

Half Moon Pose (Ardha Chandrasana)

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The Half Moon Pose (Ardha Chandrasana) is a Standing Pose that targets the legs, buttocks, and hips, and improves balance and strength.

Learn how to do the Half Moon Pose in this section:

	STEP 1: Start with a Trikonasana, with your left hand resting on your hip.
	STEP 2: Slightly bend your right knee then move a bit forward.
	STEP 3: Move your right hand forward - a few inches from the toes of your right leg, and
	STEP 4: Exhale and press your right hand and right heel into the floor for balance. Lift your left leg parallel to the floor.
	STEP 5: Raise your left hand. It should be aligned with your right hand. Bear your weight on the right leg.
	STEP 6: Look up at your fingers. Stay in this pose for a few seconds.

If you are a beginner, you can try this pose with the help of a block or a wall. You can use a block for support when you find it difficult to reach the floor with your lower hand. This pose can also be done with your back to (and leaning against) a wall.

Yoga Exercise - Tree Pose (Vrksasana)

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The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have Sciatica and flat feet.

	STEP 1: Start with the Mountain Pose.
	STEP 2: As you exhale, place your left foot on the inside part of your right leg, close to the groin area, with the toes pointing downward.
	STEP 3: As you inhale, stretch your arms sideways to form a T, palms facing down.
	STEP 4: As you exhale, bring your palms together in prayer position.
	STEP 5: Raise your arms overhead, keeping your palms in prayer position. To maintain balance, it helps to focus your eyes on one point in front of you and keep on breathing through the belly.

In the beginning, you may use a back brace against a wall to help you keep yourself steady. People who are suffering from headache, insomnia, low blood and high blood pressure should take extra caution in doing this pose.

Yoga Exercise - Stand Spread Leg Forward Fold

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Practicing the Stand Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. It is also good for toning the abdominal organs and calming the brain. Doing this pose can relieve mild headaches.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Jump so that your feet are around four feet apart. Slightly turn your heels outward while you look forward.
	STEP 3: Bring your hands together in the prayer position against the chest bone.
	STEP 4: Bend your upper body from the hip until halfway parallel to the floor. Without causing tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards at a spot on the floor. Build up the exercise quietly and remain focused on a correct position of the back and the chest.

People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms.

Yoga Exercise - Standing Side Stretch Pose

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The Standing Side Stretch Yoga Pose may give you the look of a tree swayed by wind, though this pose offers more benefits than just a stretch on your branches. This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions. Furthermore, the Yoga Pose will also help realign your spinal column and will aid the lungs to take in more oxygen.

	STEP 1: Start with the Mountain Pose and establish a smooth flowing breath.
	STEP 2: As you inhale, raise your left arm, making a line from your left foot to the fingertips. Place your right hand on your right hip.
	STEP 3: As you exhale, bend your upper body to the right. Hold for several breaths. Inhale, and bring the body back to the original position. Repeat the pose on the other side.

If the Standing Side Stretch Pose is properly done without forcing the bend, it will give you a different but wonderful feeling as it bends the muscles and the spine to the side. If you feel unstable in the position, feel free to slightly put your feet apart.

Yoga Exercise - Hands to Feet (Pada Hastasana)

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A variation of the Standing Forward Bend (Uttanasana), the Hands to Feet Pose (Pada Hastasana) improves flexibility of your spine, strengthens your legs, enhances digestion, and aids in blood circulation in your head. Take note that this pose is not advisable for people who have spinal problems. Learn how to perform this pose with the help of our animation and steps below.

	STEP 1: Start with the Mountain Pose.
	STEP 2: As you inhale, raise your arms above your head.
	STEP 3: Bend forward until your hands touch your feet.
	STEP 4: Slowly bend further so that your belly is touching your upper legs. Grasp your toes and breathe deeply in the pose. When you have grabbed your ankles or toes, use a slight stretching force to lengthen the body. With the pull from the hands, move your belly to your upper legs and prevent your chest to sink and lose the supportive power of the lower back during the exercise.

Be careful! You perform this forward bend through relaxation and not through brute force by pulling your feet with too much physical strength. When you pull too hard, the body stiffens, your thinking and breathing become affected and worst of all, you run a risk of injuring yourself.

Yoga Exercise - Revolved Side Angle Pose (Parivrtta Parsvakonasana)

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The combination of stretching and twisting in this Asana makes the spinal column straighter and freer. It also mobilizes parts of the back and the hip, which in daily life do not move a lot. The twisting motion trains the nerves and the sinews in the spinal column and improves digestion.

	STEP 1: To start off, put your right foot forward, bend your knee at 90 degrees, and kneel with your left knee.
	STEP 2: Bring your left elbow or left upper arm over your right knee. Move your right hand close to your hips.
	STEP 3: Place both palms in the prayer position. Make an upward motion out of the lower back so that the elbow slightly presses upward against your right knee and you no longer lean on your leg.
	STEP 4: Put some counter pressure with your arm against the knee, stretch your back, move your shoulder blades backwards, and turn to the right with your upper body. Straighten your left leg backwards.
	STEP 5: Put your left hand on the floor and align your right arm with your left leg. At this point, your right arm and left leg should form a diagonal line. Try to stretch your neck, breathe towards the breast bone and twist from the lower shoulder blade which steers on the twist. Repeat the exercise on the other side.

You can take steps 3, 4, and 5 as separate exercises. For beginners or for warming up, steps 1 to 3 are good enough. A more advanced variation is step 4 where you can also lift your other knee without changing the position of your lower back, hip, and upper leg. As a result, you will stand on both legs. It is better to perform steps 3 and 4 properly than to rush into step 5 with less concentration and relaxation. Steps 1 to 4 are also great warm-up poses for step 5.

Yoga Exercise - Downward Facing Dog (Adho Mukha Svanasana)

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In the Downward Facing Dog Pose, you build up strength in the upper arms and you give space and opening in the back, neck, chest, hips and shoulders. If you let your ankles sink nicely to the floor in this Asana, you stretch the calves at the same time. In Yoga, this pose is often used as an exercise in between other exercises, but it is in fact an exercise in itself.

	STEP 1: Come onto the floor on your hands and knees. Stretch the elbows and relax the upper back between the shoulder blades, which gives you the feeling that the arms fall into the shoulder blades.
	STEP 2: Exhale and lift your knees and draw your back backwards from the pelvis, so that your arms and back form one line.
	STEP 3: Stretch your legs in such a way that you get the feeling that someone behind you is pulling your legs and hips backwards from the top of your upper legs. Let your head hang down in a relaxed sort of way.
	STEP 4: When you have placed your back and your legs correctly, stretch out your arms. This results in a stretching from two sides of the back: a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. In this Asana, the back should be lengthened along its entire length. Take your time to work out the stretching further and further.

Many people experience the Downward Facing Dog Pose as a moment of rest between difficult Yoga exercises. However, when you are doing this, try to remain focused, both physically and mentally, and continue working out the technique further to get the maximum benefit from this exercise and from Yoga in general.

Yoga Exercise - Standing Forward Bend (Uttanasana)

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This exercise provides you a complete stretch of the upper back and lower back, as well as the leg and calf muscles. In this exercise, you literally stretch stress, tiredness, and stiffness from your body. At the same time, you learn how to rest and relax in case of discomfort and effort. Uttanasana also increases the flow of blood to the brain.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Bend your knees, support your upper body with a straight lower back, and slowly bend forward so that your belly touches your upper legs. Maintain the position of your lower back or else your chest will sink. Move your pelvis, taking the back as the starting point, relax your groins, and keep your weight on the front parts of your heels.
	STEP 3: Keep breathing correctly through your belly and slowly stretch your chest to the knees without losing the support of your lower back. Stretch your legs everytime you exhale. Your pelvis moves upward from the back until your legs are eventually stretched. Touch the ground or grab your ankles. Stretch downward from your crown and when you have grabbed your ankles, use a slight stretching force to lengthen the body. Important! If you lose the supportive power of the lower back during the exercise, you lose a major part of its effect. As a result, your chest will sink, making your breathing irregular. Also, stretching will not be effective. Now, stand up straight again and jump back to Tadasana.

Bear in mind that you perform this forward bend through relaxation and not through force by pulling your feet with physical strength. When you pull too hard, the body stiffens, your thinking and breathing will be affected and worst of all, you run a risk of injuring yourself.

Yoga Exercise - Chair Pose II (Utkatasana II)

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< This is a variation of the Chair Pose or Awkward Pose. Unlike in the Utkatasana I, the Chair Pose II involves bending the upper body from the hip until it becomes parallel to the floor. Learn how to perform the Chair Pose II in this section. You can use our animation as your guide as well as our easy-to-understand steps.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Bring your hands together in the prayer position against the chest bone.
	STEP 3: Bend your upper body from the hip until halfway parallel to the floor. Without causing tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look straight downwards at a spot on the floor. Build up the exercise quietly and remain focused on a correct position of the back and the chest.

This is a good pose to strengthen your lower back and improve control. Do this exercise slowly and correctly to achieve optimum benefits.

Yoga Exercise - Chair Pose I (Utkatasana I)

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A strong, straight lower back is the foundation of every correct position and is consequently important in any Yoga pose. In this exercise, you strengthen the lower back and the legs and by doing so, you create more space in the chest and belly.

	STEP 1: Start with the Mountain Pose (Tadasana).
	STEP 2: Inhale and stretch your arms, lengthen the spine, and be careful not to press the lower ribs to the front.
	STEP 3: Exhale and bend your knees and move your upper body forward at 45 degrees. See to it that your lower back is straight. You can do this by letting your hand feel whether there is a "groove" in the middle of the lower back. If this is not the case, then stand up straight again, bend your body forward, and feel if the "groove" is there. Let the weight of the upper body sink into the pelvis, relax the calve muscles so that the weight of the body can be most efficiently directed into the ground. The chest bone is moved slightly towards the belly. The breathing is relaxed and goes through the belly or towards the chest bone. Build up the exercise quietly and remain focused on a correct position of the back, chest, and pelvis.

For a good position, it is essential that the lower back has a natural, slight degree of being sunken. Otherwise, the space disappears from the chest, the movement no longer falls back towards the pelvis and it becomes impossible to breathe through the belly correctly. This means that before you start building up strength in your lower back, it is important to place the lower back in the right way.

Yoga Exercise - Wide-legged Forward Bend (Prasarita Padottanasana)

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This is a good stretching exercise that reduces the stiffness, tiredness and tension in the muscles in your hind legs. At the same time, the muscles of the back and the neck are thoroughly stretched and you learn to deal with possible stretching aches.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump so that your feet are around four feet apart. Slightly turn your heels outward while you look forward.
	STEP 3: Bend forward until the upper body stands halfway parallel to the ground. Place your hands right under your shoulders on the ground and see to it that your lower back is straight and still supports your position.
	STEP 4: Push, as it were, your pelvis upward, look to the ground and stretch from the neck towards the ground. If you can do this easily, you can grab the outsides of your feet and slightly pull at them so that the front part of your body feels long and you can stretch even further. The stretching should be the result of relaxation, letting loose, gravitation and the stretching motion itself and not the result of pulling your hands with force.

When you come back, stand straight up again and then you jump back to Tadasana.

Try to maintain the feeling of stretching and giving length to the back and the chest at all times in the forward bend. When the back sinks down the chest and your breathing get oppressed and you lose a major part of the stretching.

Remember that you do this forward bend in a relaxed manner and never through pulling your feet with force. When you pull too hard, the body stiffens, your thinking and breathing become unquiet and you run a risk of injuring yourself.

Yoga Poses - Warrior Pose III (Virabhadrasana III)

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This is the third and last variation of the Warrior Pose. Virabhadrasana III improves your balance and stability and strengthens the ankles, legs, and shoulders. Learn how to do the Warrior Pose III in this section.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Raise both arms overhead, perpendicular to the floor. Your palms should be facing each other.
	STEP 3: Move your left foot backward. Slightly lean forward, keeping your back straight and your arms stretched overhead. Your left foot, back, and arms should form a diagonal line.
	STEP 4: Lift your left foot and straighten your right leg simultaneously, keeping your arms parallel to the floor. At this point, your raised leg, upper body and arms should be parallel to the floor. Give length to the entire spine by stretching your arms and your legs. This results in stretching from two sides of the back: stretching from the legs and from the arms. Keep on breathing through the belly and be careful not to bend your lower back.

This is a powerful Standing Pose which helps increase stamina and improve strength in the legs and ankles. As with all other poses, make sure to perform it correctly to achieve optimum results. You can ask your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.

Yoga Poses - Warrior Pose II (Virabhadrasana II)

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This posture strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. It is called the Warrior in reference to the fierce warrior, an incarnation of Shiva. Learn how to do the second Warrior Pose in this section.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump so that your feet are around four feet apart.
	STEP 3: Raise both arms parallel to the floor. Turn your head to the left.
	STEP 4: Turn your left foot 90 degrees to the left and bend your left knee. Keep the hips in the same angle (180 degrees) as for the arms. Stay in this position for 30 seconds to one minute.

This is a powerful Standing Pose which provides numerous benefits such as increase in stamina and improved strength in the legs and ankles. Just make sure to perform it correctly. You can ask your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way.

Yoga Poses - Warrior Pose I (Virabhadrasana I)

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The Warrior Pose I or Virabhadrasana I improves balance and agility and strengthens your legs, back, and arms. It also targets the chest, shoulders, neck, and abdominal area. Learn how to do the Warrior Pose I in this section.

	STEP 1: Start with the Mountain Pose.
	STEP 2: Jump or move your left foot sideways so your feet are about four feet apart.
	STEP 3: Turn your left foot 90 degrees to the left and position your right foot about 45 degrees to the left.
	STEP 4: Rotate your torso to the left.
	STEP 5: Bend your left knee. Make sure that the knee is directly above your foot. Bending too much may lead to knee injury.
	STEP 6: Raise both hands - palms should be facing inward and fingers are outstretched.

This is a powerful Standing Pose which provides numerous benefits such as improved stamina and strength especially in the legs and ankles. Let your Yoga instructor guide you in performing this pose.

Crescent Moon Pose

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The Crescent Moon Pose strengthens your legs, back, shoulders, and arms, building stamina. It opens your hips and chest, and improves balance. This is an excellent exercise to start a number of backbends with. The lower back gets relaxed, the leg muscles are stretched and you build up strength in your legs. You also improve your coordination and concentration.

	STEP 1: Kneel and keep your back straight.
	STEP 2: Step forward with your right foot until the foot is a little in front of the knee and your upper leg is parallel with the floor. The left foot (the one at the back) rests on the floor with its toes and your lower leg on the mat. You can increase the stretching of your leg muscles in the front part of your left hip by bending your front leg more and more.
	STEP 3: Raise both arms, and hook both thumbs together. At the same time you stretch your arms upwards and you pull the thumbs slightly apart. Then you raise your knee at the back so that your weight is now equally divided between the leg in front and the leg at the back. Look forward and focus your attention on one point. This helps you to maintain your balance. If you find this easy, you can also look upwards or even backwards instead of looking in front of you. It is important that your chestbone remains low and that you do not make your lower back too hollow. By stretching your arms you also stretch your back. When doing that, try to maintain dynamism from the sacrum to the hip.

At first you can also do the asana without raising the hind knee from the floor. That makes the exercise less hard for the leg muscles and easier for your balance. Extend the hindleg fully and be careful not to compensate by bending the knee.

Make the most of the exercise by bending deeper with your front leg, by stretching your hind leg even further, by making your breathing as relaxed as possible and by stretching your arms as much as possible.

Yoga Exercise - Revolved Triangle Pose (Parivrtta Trikonasana)

2008-10-05T17:39:00.000+05:30

This asana is a contrary twisted Trikonasana and is a good exercise to follow the Trikonasana. Parivrtta Trikonasana makes the back stronger and freer and forms a frontal attack on tensions in the hip-joint. The exercise is good for your sense of coordination and sense of balance. You need a lot of concentration and precision to be able to carry it out correctly.

	STEP 1: The Dog pose (Adho Mukha Svanasana) is a good asana to start this exercise with.
	STEP 2: Start with the Dog position and put your right leg about one meter forward.
	STEP 3: Put your hands next to your foot and carry your weight with the lower back on the heel of the foot in front. Raise your upper body until your back is straight. You can recognize this by a groove in the middle of the lower back. Without changing your posture and shifting your weight, twist your left foot diagonally with the heel toward the ground.
	STEP 4: With your right hand, grab your ankle or the under side of your lower leg and you see to it that the lower back carries your weight and that consequently you hardly rest on your right hand. Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the ankle or your lower leg and twist the upper body to the right and upward. Try to support as much of your weight as possible with your back and to rest as little as possible on your right arm. With a view to the strong straining of your hips and the hamstrings, you should see to it that you are not going to try to compensate for it by twisting your legs outside. Because if you do, you lose the stretching motion in your back, allowing your lower back to sink down or to support yourself too much on your lower arm.
	STEP 5: If you cannot twist any further, stretch your right hand upward.
	STEP 6: Then twist your head to the right and upward, look upwards along your arm and stretch out your neck. The better you do this exercise, the bigger will be the triangle between your leg in front, your arm and your side. When you stand well aligned in this position, it will feel light and spacious. Step back towards the Dog and repeat the exercise with your left leg in front.

The exercise often has a strong effect on your pelvis and this easily causes you to feel an inclination to wobble or look for a way to compensate it. Try to twist as much as possible through relaxation and a good alignment. In the case of pain or discomfort, try to avoid getting stressed and tense as much as possible. And only when you experience the exercise as extremely difficult should you allow yourself to give your body a little extra support with your lower arm. For your balance, it might help to put the heel of your backward foot against the baseboard of the wall.

Yoga Exercise - Triangle Pose (Trikonasana)

2008-10-05T17:38:00.000+05:30

"Triangle Pose is the quintessential standing pose in many styles of Yoga."
- Yoga Journal

In this exercise, you build up strength in the lower back and upper legs while you remove tension from the lower and upper back, the hips and the hamstrings through both the twist and the stretching. The exercise is good for your sense of coordination and sense of balance. You need a lot of concentration and precision to be able to carry it out correctly.

	STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha Svanasana).
	STEP 2: Move your left foot forward for about 1 meter.
	STEP 3: Put your left hand beside your foot and carry your weight with the lower back and on the heels of your foot in front. Raise the upper part of your body until the lower back is straight. You can recognize this by a groove in the middle of the lower back. The right foot (the one at the back) rests on the floor.
	STEP 4: Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward.
	STEP 5: Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well aligned in this position, it will feel light. The better you do this exercise, the bigger will be the triangle between your legs, arms and side are. Step back towards the Downward Facing Dog Pose and repeat the exercise with your right leg in front.

In this Asana, it is important that you keep the lower back straight. Aside from that, remember that when you are twisting, the hips do not twist along. Otherwise, the right hand side becomes active and the lower back gets "locked up" as it were which results in tension in the lower back. Prevent this by actively tightening the left hand side and let it even help carry the position so that you can keep the hip in its place when twisting. This dynamism in your side also helps you to keep the dynamism in the hip active through the right leg as a result of which the hip is mobilized as much as possible.

Yoga Exercise - Mountain Pose (Tadasana)

2008-10-05T17:36:00.002+05:30

In many series of Yoga Exercises, Tadasana is a position used at the beginning and in the middle and in the end, in which you pay attention to your position, your concentration and your breathing. During intensive Yoga sessions Tadasana makes it easier for you to maintain your meditative focus, as well as to increase and regain it.

Stand up straight with both feet at hip-width.
Turn your heels a little outward and let your weight rest on your toes.
Your arms hang downwards along your body and the palm of your hands point towards your body.
Now make the back of your pelvis move away from your lower back. You can do this by drawing in your ribs a little in the direction of your belly.
Breathe in and out a few times with full concentration. Through your breathing place your neck straight over the upper back. It would then feel as if you stretch your body upwards from the neck.
The shoulders feel broad and are relaxed.
Your breathing is free and relaxed.
Look straight ahead of you at a spot within your vision and try to stand motionless with as little effort as possible.
Whenever you do this exercise, do it with care and always try to increase your focus and your relaxation.

Many people do this asana as a moment of rest during the Yoga Exercises which results in a decrease of focus and concentration. Try to prevent this and do your best to maintain and to deepen the stilling, the alertness and the meditative character of Yoga in Tadasana. The paradox is that in Tadasana, people can increase or regain the meditative feeling of relaxation and alertness, which sometimes disappears during difficult Yoga Asanas because they cause feelings of discomfort, difficulty or pain. If you focus on the stilling effect achieved by Tadasana, you will discover that you begin to do other Yoga Exercises with greater relaxation and attention, which results in greater effectiveness

Yoga Exercise - Sage Twist (Marichyasana)

2008-10-05T17:36:00.001+05:30

The Sage Twist is an important Asana to strengthen the back. It tones and massages the abdominal area, especially liver, spleen, and intestines. It also relieves lower back pain caused by muscular tension.

	STEP 1: Sit on the floor with both legs straight in front of you.
	STEP 2: Bend your left leg towards your chest.
	STEP 3: Rotate your torso toward your left knee. Wrap your right arm around the left knee, positioning the knee in the crook of the right elbow.
	STEP 4: Clasp your hands. Keep your back straight all throughout the pose.

As a safety guideline, make sure not to twist your back too far or you may worsen any back pain you currently feel.

Yoga Exercise - Half Spinal Twist (Ardha Matsyendrasana)

2008-10-05T17:35:00.001+05:30

The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion. Keep your spine erect and your shoulders leveled in the position. Breathe steadily. Twist a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right.

	STEP 1: Kneel and sit on your feet with your heels pointing outward.
	STEP 2: Then sit to the right of your feet, as illustrated.
	STEP 3: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.
	STEP 4: Stretch your arms out to the sides at shoulder level, and twist around to the left.
	STEP 5: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder.

The Half-Spinal Twist or Ardha Matsyendrasana prepares the body for the full Yoga Posture. It is advisable to practice this pose under the supervision of a Yoga instructor.