JANUSIRSHASANA & BENEFITS

 

J A N U S I R S H A S A N A

(Head – knee Pose)

Technique:

Sit down on the floor. Press the perineal space with the left heel, stretching the right leg at full length. Keep it quite straight. Catch hold of the foot with both hands. Exhale. Draw the belly inwards. Slowly bend the head down and touch the right knee with the forehead. Keep that position for 5 to 10 seconds. (Gradually increase the period. You can do the asana even for half an hour by steady practice.)

Then slowly raise the head to its former, normal position. Take rest for a few minutes. Again practice this asana. Do it 5 or 6 times. Change the sides alternately. When you practice, draw the muscles of the anusupwards. Feel that the seminal energy is flowing upwards towards the brain as ojas shakti (spiritual energy). Use the bhavana shakti (‘feeling’energy) of your mind. Those who practice this asana will find it easy to practice paschimottanasana.

Instead of taking the heel to the perineum you can put it on the thigh. This is little more difficult than the previous one. Practice this asana after evacuating the bowels.

Benefits:

This asana increases the digestive fire and helps digestion. It stimulates the solar plexus and helps you in keeping up celibacy. All urinary troubles are cured. It is very useful for intestinal colic. Kundalini is awakened. Laziness and weakness will vanish. The legs are strengthened. All other benefits mentioned in paschimottanasana can be derived from this asana also.

SALABHASANA & BENEFITS

 

S A L A B H A S A N A

(Locust Pose)

When this pose is demonstrated it resembles a locust. Hence the name salabha or locust.

Technique:

Lie on the ground, face downwards.Keep the arms by the sides. The palma should be turned up. You can place the hands underneath the belly – this is another way. Inhale slightly. Stiffen the whole body and raise the legs in the air one cubit high. Raise the head as in bhujangasana. Keep the thighs, legs and toes together. Turn up the soles of the feet. Lift up the legs, thighs and lower portion of the abdomen. Keep up this pose from 5 to 30 seconds. Bring the legs down slowly. Retain the breath till you finish the asana and then exhale slowly.

YOU CAN REPEAT THE PROCESS 6 to 7 TIMES

Benefits:

This asana bends the spine backwards. Like mayurasana, it increases the intra-abdominal pressure. It supplements bhujangasana develops the upper hald of the body, while salabhasana develops the lower half of the abdomen, back, thighs and legs. It brings down the accumulated matter to the ascending colon, from ascending colon to transverse colon or large intestines, from transverse colon to descending colon and from there to the rectum. (Read any book on elementary physiology. It will help you a lot.)

This asana gives good exercise for the abdomen. It relieves constipation, tones the abdominal viscera – liver, pancreas, kidneys, etc. – and removes several diseases of the stomach and bowels. It cures sluggishness of liver and hunchback. The lumbo-sacral bones are toned up and lumbago is removed. All forms of myalgia of the lumbar region (hips) are removed. The digestive fire is increased and dyspepsia is removed. You will have very good appetite.

USHTRASANA

 

U S H T R A S A N A

(Camel pose)

Lie on the ground face downwards. Turn the legs and keep them over the thighs. Catch the toes or ankles with your hands. You can raise the head a bit above. This is similar to dhanurasana but the thighs are kept on the ground in this asana. The benefits of dhanurasana and salabhasana can be had in this pose.

GOMUKHASANA & BENEFITS

 

(Cow-Face Posture)

When this asana is demonstrated it will look like the face of a cow. Hence this significant name. (Gomukha means ‘cow-face’.)

Technique:

Place the heel of the left leg under the left part of the anus. Bring the right leg in such a way that the right knee will be above the left knee and the right leg in such a way that the right knee will be above the left knee and the right sole along the side of the left thigh in close contact. By gradual practice you will have to bring the right heel to touch the left buttock. Sit quite erect. Now you will have to make a finger-lock of the two index-fingers at the back dexterously, of course with a little difficulty in the beginning. Take the left hand to the back, raise the left index-fingers at the back dexterously, of course with a little difficulty in the beginning. Take the left hand to the back, raise the left index-finger upwards. Bring the right hand over the right shoulder and down the back, with the back, with the index-finger downwards, and firmly catch hold of the left index-finger. Make a finger-lock now. If it slips, try again, and keep the lock for two minutes. Breathe slowly. The asana will now look like the face of a cow. When you make the finger lock, do not turn the body; do not bend the heel and chest. Keep the trunk quite straight. Change the arms and legs alternately. Fat people will find it difficult to do this asana, to adjust the heels and thighs and to make the finger-lock; but continual practice will make them alright.

If you find a little congestion of blood in the thighs, massage them with your hands as soon as you release the posture.

Benefits: This asana removes rheumatism in the legs, sciatica, piles or haemorrhoids, neuralgia of the legs and thighs, indigestion, dyspepsia, muscular pain in the back and sprain in the forearms. This helps in maintaining brahmacharya and good health. Mula bandha comes by itself and can be kept up with ease. Hence, this asana is suitable for the practice of pranayama. Ordinarily you can sit at all times in this asana without having a finger-lock.

You can sit in this asana for long meditation also. Lean persons with thin thighs and legs will like it very much. Yogi Swami Swarupananda of Jwalapur, Hardwar, was a votary of this asana. He used to sit in it always. It was his favourite.

VAJRASANA & BENEFITS

V A J R A S A N A

(The Adamantine Pose)

Those who sit in this asana have a steady, firm pose. They cannot be easily shaken. The knees are rendered very hard. The spinal column becomes firm and strong. This asana resembles more or less the namaz pose in which the Muslims sit for prayer.

Technique:

Sit back on the heels with the soles of the feet on both sides of the anus. The part from the toes to the knee should touch the ground. The whole burden of the body is put on the knees and ankles. In the beginning of practice you may feel a slight pain in the knee and ankle joints, but it passes off very quickly. You can use a little Iodex or Amritanjan for rubbing. After fixing the feet and the knees, put both the hands straight on the knees. Keep the knees quite close. Sir like this, keeping the trunk, neck and head in one straight line. This is the most common asana. You can sit in this for a very long time comfortably. Yogis generally sit in this asana.

Benefits:

If you sit in this asana for about half an hour immediately after food, the food will be digested well. Dyspeptics will derive much benefit. The nerves and muscles of the legs and thighs are strengthened. Myalgia in the knees, legs, toes and thighs disappears. Sciatica vanishes. Flatulence is removed. The stomach works vigorously. The practice of vajrasana exercises a stimulating, beneficial influence on the *kanda, which is situated above the anus and from which the 72,000 nadis spring.

VARIETIES

• Some people will keep the heels quite separate, while the anus and the buttocks are kept between the two heels and the legs by the side of the two thighs.
• ARDHA KURMASANA: Sit in vajrasana and stretch your hands to your face level, and slowly bend forward so that the chest rests on the thighs and the face is on the ground, hands touching the ground.
• MANDUKASANA (Frog Pose): Take the feet towards the back. Let the toes touch each other. Spread the knees apart. Keep the hands on the knees. This is called mandukasana.
• PARVATASANA: Sit in vajrasana posture. Raise your body and bring the hands above your head very slowly. This is called parvatasana. A better variety of parvatasana is described elsewhere.
• ANANDA MANDIRASANA: Sit in vajrasana and catch hold of the heels with the two hands.
• ANGUSHTHASANA: This is an important asana for keeping up brahmacharya. While sitting in vajrasana slowly raise you knees.
• SUPTA VAJRASANA: This is sleeping pose and vajrasana combined. It is sometimes called ardha savasana. First you must be perfect in doing vajrasana.

Then you can take to this asana. More strain and force come to the knees in this asana than in vajrasana. Sit in vajrasana and then lie down on the back. Make a finger-lock. Allow the head to rest on the palms, or, you can place the arms alongside the body. In the beginning the entire portion of the back may not touch the ground. The lower portion will remain raised up. With a few days’ practice you will be able to do this asana quite satisfactorily.

In this you will get all the advantages of vajrasana. Hunchback is removed as the spine is bent backwards. The spine gets elastic also. He who does this asana will find it easy to do chakrasana.

UTKATTASANA

UTKATTASANA

(Half Sit)

Stand up. Keep the feet close together. Keep the hands on the hips, one on each side. Then slowly lower the body. You will experience a little difficulty when you lower the body down. In the beginning you can catch hold of the sides of a door at your hip level and then with that support, lower the body. You can take the help of the two arms of a chair also. He who practises pranayama can practise this asana very easily. It does not require much sttrength. One should know balancing of the body. A thin man with a wiry body can do this very beautifully.

When you lower the body you may lose balance and the body may be tossed either laterally or anterio-posteriorly; but a few days’ practice will enable you to keep up the posture steadily. When you perform it perfectly, your legs from toes to knees and the part of the body from the buttocks to the head will be in a perpendicular line to the ground and your thighs will be in a parallel line with the ground. In the beginning when you practise it you can sit on a chair. Slowly raise the body two or three inches above the chair and try to keep up the balance. After a few days, ask your friend to carefully remove the chair and try to keept up the balance. Then sit on the toes. The whole burden of the body is placed on the toes only. The buttocks will touch the heels. Lumbago is cured. Wrists and toes are strengthened. This is very useful for elephantiasis. You can lower the body still further; this pose is used for basti kriya. 

Benefits

• Improves overall body strength
• Opens pelvis
• Strengthens and tones leg muscles
• Relieves menstrual cramping
• Reduces fat pocket under buttocks
• Aligns skeletal system
• Good for arthritis conditions
• Good for digestion
• Relieves joint pain
• Relieves sciatica
• Improves flexibility in toes and ankles
• Exercises liver, intestines and pancreas

MATSYENDRASANA & BENEFITS-Spine Twist

M A T S Y E N D R A S A N A

(Full Pose - Spine Twist)

Those who have practiced ardha matsyendrasana for some time are ready now for taking up this full pose. The full pose is a little more difficult than the half pose. The late Sri Madhavadashji Maharaj of Malsar (Gujerat), a famous hatha yogi, used to teach his students this pose straightaway.

Technique:

Sit erect with legs stretched. Place the left foot on the joint of the right thigh, with the heel at the navel. Let the right foot touch the ground by the side of your left knee. Place the left hand outside the right knee and press the knee to the left side. Get hold of the right toe with the fingers (thumb, index and middle fingers) of the left hand. The right foot should remain firm. Bring the right arm behind the back and catch hold of the left heel. The face and body are turned back towards the right side. Twist the spine. Gaze at the tip of the nose. Breathe slowly. Retain the pose for 20 seconds. You can keep it for two or three minutes also by gradual practice. Repeat the process several times. The technique appears to be difficult. If you give careful attention and think with concentration, then it is very clear and easy.

Or watch when your friend does this asana.

This should be practiced both by the right side and left side by turns; then only maximum benefits of the asana will be derived. First do the half pose for 2 or 3 weeks and then attempt this. Then the muscles and joints will be more elastic and flexible. If you find it difficult to keep up your balance, instead of bringing your hand towards the back you can keep the palm on the ground. This will give you good support and make matters easy. Slowly you can take the hand away and turn it towards the back. 158

Benefits:

The advantages that are derived from the half pose will be derived in this full pose to a greater extent. The synovial fluid of the joints increases and the joints become very active. All the adhesions the joints that are caused by rheumatism are removed. It bestows beautiful health. It augments the prana-shakti (vigour and vitality) and consequently removes innumerable diseases. The pressure of the heel on the navel forces blood towards the back which nourishes well all the nerves of the back, particularly the prana *nadis of the back. It awakens the * kundalini and brings peace of mind. Hail, hail to yogi Matsyendra who first introduced this asana amongst the hatha yoga students.

CHAKRASANA & BENEFITS-Circle Pose

C H A K R A S A N A

(Circle Pose)

Many acrobats demonstrate this asana in the streets. It resembles a circle. Hence the significant name ‘chakrasana’. In fact, it resembles more a bow than a circle. Young boys can do it very easily because their spine is very elastic. When the bones become rigid and ossified in advanced years, bending of the spine becomes difficult.

Technique:

Stand up. Raise the hands above the head. Slowly bend towards the back making a curve of the body. When the hands come to your hip level at the back. Slowly bend your legs at the knee. This will help you to bend further and to touch the ground with your hands. Do not be in a hurry. Do it slowly by adjusting balance. Otherwise you will have a fall. Practice this asana on a thick folded blanket. In the beginning, you can do it by the side of a wall or you can ask your friend to catch hold of your hips firmly, and then bend.

There is another way of doing this which is suitable for old people. There is no danger of falling at all. Lie down on the back. Keep the soles of the feet on the ground. The palms must be kept by the side of your head and the elbows above. Now bring your heels near to your hips on the ground and raise your body up, thus making a curve of your spine. By continuous practice one can render the spine very elastic. Elasticity of spines means everlasting youth. A man with a rigid spine can form a semicircle at the outset. In course of time all the rigid parts will become elastic. You can catch hold of the heels with the hands when you do this asana. If you find it difficult to hold this posture for a long time, repeat it a couple of times, with a short rest in between. When you raise yourself in this asana the body will be light. You will get exhilaration of spirit at once. You will be ready for active work. If there is any pain in the neck and shoulders after the practice of sarvangasana do this immediately for a few minutes. It will relieve the pain, as it bends the neck backwards and thus it is a counter-pose to sarvangasana.

Benefits:

He who practices this will have perfect control of his body. He will be agile and nimble. He can turn out more work in a short space of time,and all the parts of the body will be benefited by it. All the other benefits of bhujangasana, salabhasana and dhanurasana are derived from this asana.

PADAHASTASANA & BENEFITS – Forward Bend

P A D A H A S T A S A N A

(Forward Bend)

This can be styled as ‘standing pachimottanasana’, as technique is the same. The only difficulty is that you will have to do this while standing. Some people call this hastapadasana.

Technique:

Stand erect. Let the hands down closely by the sides. Keep the heels close and toes apart. Raise the hands above the head. Slowly bend the body downwards. Keep the knees stiff and erect. Do not bend the legs at the knees. Slowly bring the hands down without bending at the elbows and catch hold of the toes with your thumb, index and middle fingers only. When you bend down, slowly exhale and draw the belly backwards. Keep the forehead between the knees. The face is buried between the hollow of knees, or the head can be pushed further between the two thighs.

(There are some varieties in this asana by interchanging the feet and hands. There is no space here for a detailed description. They are not of much use.) Retain the pose from 2 to 10 seconds. Fat people will find it difficult to practice this asana in the beginning. With patience and perseverance they will be able to do it perfectly in a short time. When you draw the abdomen back you will have to contract the abdominal muscles and rectum.

If you find it difficult to catch hold to the toes, owing to the stiffness of the muscles of the hips and excess of fat in the abdomen, bend the knees slightly. After catching hold of the toes, straighten and stiffen the legs. That is common sense. You can drink a small quantity of water before you do this asana.

Benefits:

There are manifold benefits of this asana. You will feel much invigorated after the exercise is over. The body is rendered light as much tames is dispelled. Adiposity disappears. Any shortening of the legs owing to fracture of the leg or thigh-bones is rectified. You will get slight lengthening of the leg by practice of this for about three months and by rubbing the thighs and legs with mustard oil to which a little salt is added. (Salt increases penetration of the oil.) This asana helps free passage of apana vayu downwards. The sushumna nadi is purified and strengthened. The benefits of paschimottanasana are derived from this asana also.

TRIKONASANA & BENEFITS-Triangle Pose

T R I K O N A S A N A

(Three Angle Pose)

Technique:

Stand erect. Keep your legs two feet apart. Now stretch your arms wide on the sides in a line with the shoulders. The arms must now be quite parallel to the ground (You might have done this portion of the exercise in your drill class in the school.) Now bend slowly to the right. Keep the lefty knee stiff and erect. This is important. Touch the right toe with the fingers of the right hand. Bend the neck slightly to the right. It may touch the right shoulder. Now stretch the left arm above. Retain the posture for two or three minutes. Breathe slowly. Again you can practice on the left side. Let the fingers of the left hand touch the left toe. Stretch the right arm in the air. Do three or six times on each side.

Benefits:

This asana gives very good lateral movements to the spine. It is an auxiliary to ardha matsyendrasana. It amplifies and fulfils the matsyendrasana. If you have a healthy spine you can sit in your meditation in one asana for many hours without fatigue. For a yogi the spine is most important as it is connected with the spinal cord and the sympathetic system. It is the spine that contains the important sushumna nadi which plays a vital part in the movement of kundalini. This asana tones the spinal nerves and the abdominal organs, increases peristalsis of the bowels and invigorates appetite. Constipation is relieved. The body becomes light. Those who suffer from shortening of the leg due to fracture of hip or thigh bone (femur) or bones of the leg (tibia or fibula) will be benefited by this asana. It lengthens the legs. Krishna Kumar Bhargava practiced this asana for three months. His leg became lengthened and he was able to walk for one or two miles.

MAYURASANA & BENEFITS-Peacock Pose

M A Y U R A S A N A

(Peacock - Pose)

‘Mayur’ means peacock in Sanskrit.

When this asana is exhibited it resembles a peacock which has spread out the bundle of feathers at its back. This is a little more difficult than sarvangasana and matsyasana. It demands good physical strength. Gymnasts can do it very easily. It corresponds more or less to plank exercises on the parallel bars.

Technique:

Kneel on the ground, and squat on the toes. Raise the heels up. Join the two forearms together. Place the palms of the two hands on the ground. The two little fingers must be in close opposition or juxtaposition. The thumbs should touch the ground. They should project towards the feet.

Now you have got steady and firm forearms for supporting the whole body in the ensuing elevation of the trunk and legs. Now bring down the abdomen slowly against the conjoined elbows. Support your body upon your elbows that are pressed now against the navel. This is the first stage. Stretch your legs and raise the feet straight on a level with the head, parallel to the ground. This is the second stage.

Beginners find it difficult to keep up the balance as soon as they raise the feet off the ground. Place a cushion in front. Sometimes you will have a fall forwards and you may hurt your nose slightly. Try to slop will have fall forwards and you may hurt your nose slightly. Try to slip on the sides when you cannot keep up the balance. If you find it difficult to stretch the legs backwards, the feet will by themselves leave the ground and you can stretch them quite easily. When the asana is in full manifestation the head, trunk, buttocks, thighs, legs and feet will be in one straight line and parallel to the ground. This posture is very beautiful to look at.

Beginners can practice it by holding the sides of a cot. They will find it easy to practice this way. It you understand the technique of this asana and if you use your common-sense, you can easily keep up the balance without much difficulty. Fat people must be cautious to avoid falls and slips. Do not jerk the feet when you stretch them.

Practice this asana from 5 to 20 seconds. Those who have good physical strength can do it for 2 or 3 minutes.

Retain the breath when you raise the body. It will give you immense strength. Then breathe gently while you hold the posture. When you finish the asana, exhale slowly.

Benefits:

Mayurasana has got a charm of its own. It braces you up quickly. It gives you full exercise within a few seconds. It serves like a hypodermic injection of adrenalin or digitalin.

This is a powerful asana for improving the digestion. It destroys the effects of unwholesome food and it increases the digestive power. It cures dyspepsia and diseases of the stomach – like chronic gastritis – and reduces splenic and liver enlargement by increasing the intra-abdominal pressure. Sluggishness of the liver (hepatic torpidity) disappears. It tones the bowels, removes constipation (ordinary or chronic) and awakens kundalini. It gives wonderful appetite, removes all diseases caused by an excess of wind, bile or phlegm, cures diabetes and hemorrhoids, and strengthens the muscles of the arms. This one asana can give you maximum physical exercise in the minimum time.

GARUDASANA & BENEFITS-Eagle Pose

G A R U D A S A N A

(Eagle Pose)

When this asana is demonstrated it resembles the appearance of Garuda, the eagle. Hence it is called garudasana.

Technique:

First stand up quite straight. Raise up your left leg and take it round the right leg. The left thigh should cross the right thigh. Just as the creeper encircles or winds round a tree, so also the left leg should wind around the right leg. Keep arms also likewise, one arm winding round the other. The palms of the hands should touch each other. Make the fingers like the beak of an eagle. Keep the hands just in front of the face. Change the legs and hands alternately.

When you stand as instructed above, steadily bend and try to touch the ground with the toe of the leg that encircles. Then alone can you get the maximum benefit of this asana. You can take the helps of somebody when you bend down. Both the legs have to be bent. You can do basti (cleansing the bowels with water) in this asana.

Benefits:

The whole weight of the body comes on one leg, whereas in kukkutasana the whole weight of the body comes on the two hands. The nerves and bones of the legs and hands are strengthened. The hands and legs are lengthened. A man may grow tall by the practice of this asana. The nerves of the kidneys also are strengthened. Sciatica, rheumatism of the legs and hands are cured. The bones of the vertebral column get developed and strengthened. Hydrocele and swelling of the testicles are cured. The muscles of the calves get developed. The nerves of the legs and hands are strengthened.

DISTANCE HEALING & Benefits

DISTANCE HEALING

This is know as ‘absent healing 'also, you can transmit your prana through space to your friend who is living at distance. He should have a receptive mental attitude. You must feel yourself in direct relation and in sympathy with the man whom you heal with this distant healing method.

You can fix hours of appointment with him through correspondence. You can write to him: “Get ready at 4a.m. Have a receptive mental attitude. Lie down in an easy chair. Close your eyes. I shall transmit my prana”. Say mentally to the patient: “I am transmitting a supply of prana”. Do kumbhaka when you send prana. Practise rhythmical breathing also. Have a mental image that the prana is leaving your mind when you exhale; it is passing through space and is entering the system of the patient. The prana travels unseen like the wireless (radio) waves and flashes like lightning across space. The prana that is coloured by the thoughts of the healer is projected outside. You can recharge yourself with prana by prana by practicing kumbhaka. This requires long, steady, regular practice.

SPECIAL INSTRUCTIONS:

1. In the early morning, answer the call of nature and sit for the practice. Practise pranayama in a dry, well-ventilated rook. Pranayama requires deep concentration and attention. It is always better to have the practice in a steady sitting posture. Do not keep anyone by your side, to avoid distraction of the mind.
2. Before you sit for pranayama practice, thoroughly clean the nostrils well. You can take a small quantity of fruit juice or a small cup of milk or coffee even before the practice. When you finish the practice take a cup of milk or light Tiffin after ten minutes.
3. Spread a tiger-skin or a fourfold blanket. Over this spread a piece of white cloth. Then sit for the pranayama practice facing the north.
4. Have one sitting only in the morning during summer. If there is heat in the brain or head, apply amla oil butter on the head before you take your bath. Take sugar candy dissolved in water. This will cool your whole system. Do sitali pranayama also. You will not be affected by the heat.
5. Strictly avoid too much talking, eating, sleeping, mixing with friends and exertion. ‘Verily yoga is not for him who eats too much, who abstains to excess, is addicted to too much sleep, or even to wakefulness’. (Bhagavad Gita VI.16) .Take a little ghee with rice when you take your meals. This will lubricate the bowels and allow vayu to move downwards freely. ‘Without observing moderation of diet, if one takes to the yoga practices he cannot obtain any benefit, but gets various diseases’. (Gherands Samhita V.16)
6. Perfect celibacy for six months or one year will doubtlessly enable you to acquire rapid progress in the practice and in spiritual advancement. Do not talk with ladies. Do not laugh and joke with them. Shun their company entirely. Without brahmacharya and dietetic regulations if you practice yoga exercises you will not get maximum benefit in the spiritual practices. But, for ordinary health you can practice mild exercises.
7. Be regular and systematic in your practice. Never miss a day.
   Stop the practice when you are ailing seriously. Some people twist the muscles of the face when they do kumbhaka (retention)> It should be avoided. It is a symptom to indicate that they are going beyond their capacity. This must be strictly avoided. Such people cannot have a regulated inhalation and exhalation.
8. Obstacles in yoga are sleeping in daytime, late vigil at night, excess of urine and faces, unwholesome food and laborious mental operation with prana. When one is attacked by any disease one says that the disease is due to the practice of yoga. This is a serious mistake.
9. Get up at 4a.m. Meditate or do japa for half an hour. Then do asanas and mudras. Take rest for 15 minutes. Then do pranayama. Physical exercises can be conveniently combined with asanas. If you have sufficient time at your disposal you can do pranayama after finishing all the yoga exercises and meditation. Pranayama can also be performed as soon as you get up from bed just before japa and meditation. The mind gets one-pointed after the practice of pranayama. It will make your body light and you will enjoy meditation. You must have a routine according to your convenience and time.
10. First do japa and meditation. Then you can take to asanas and pranayama exercises. Then finish the course of practice by another short sitting in meditation.
11. Pranayama, though it concerns the breath, gives good exercise for the various internal organs and the whole body.
12. The general order of practice is: first of all asanas.then mudras, then pranayama and then meditation (dhyana). Since the early morning time is suitable for meditation, you can follow this order: japa, meditation, asanas, mudras and pranayama. This is a better way. You can follow the order which is suitable to you. After doing asanas, take rest for five minutes and then begin pranayama.
13. Some hatha yoga books interdict cold bath in the early morning. Probably the reason may be that one may catch cold or develop any complaint of the lungs, if he takes cold bath at 4a.m., particularly in cold places like Kashmir, Mussoorie, Darjeeling, etc. There is no restriction in hot places. I am always in favour of morning cold baths before one starts the yoga practices, as it is refreshing and stimulating. It drives off drowsiness. It brings equilibrium of circulation of blood. There is a healthy flow of blood towards the brain.
14. Asanas and pranayama remove all sorts of diseases, improve health, energies digestion, invigorate the nerves, straighten the sushumna nadi, remove rajas and awaken kundalini, Practice of asanas and pranayama bestows good health and a steady mind.
15. The maintenance of the body is impossible without asanas or some kind of physical exercise or activities. Even an orthodox vedantin is an unconscious hatha yogi. He practices some kind of asana daily. He practices pranayama also unconsciously because during meditaion pranayama comes by itself.
16. Whenever you feel uneasy, depressed or dejected, practice pranayama. You will be at once filled with new vigour, energy and strength. You will be elevated, renovated and filled with joy. Do this and try. Before you begin to write something – an essay, an article or a thesis – do pranayama first. You will bring out beautiful ideas and it will be an inspiring, powerful and original production.
17. Be regular in the practice. Regularity in the practice is very necessary if one wants to realise the maximum benefits of asanas and pranayama. Those who practice by fits and starts will not derive much benefit. Generally people practice for two months in the beginning with great enthusiasm and leave off the practice. This is a sad mistake. They always want a yoga teacher by their side. They have got the effeminate leaning mentality. They are lazy, torpid and slothful.
18. People do not want to remove mala (impurity) by selfless service, and tossing of the mind by yoga practices. They at once jump to awaken the kundalini and raise Brahmakara vritti. They will only break their legs. Those who attempt to awaken the kundalini by asanas and pranayama should have purity in thought, word and deed. They should have mental and physical brahmacharya. Then only they can enjoy the benefits of awakening the kundalini.
19. Sow the seed of spirituality in you young age. Do not waste veerya. Discipline the senses and mind. Do sadhana. When you become old, it will be difficult for you to do any rigid sadhana. Therefore be on the alert during your teens; you will see for yourself in a short time the particular benefits you derive from particular kinds of sadhana.
20. Everyone should select a course of a few exercises in asana, pranayama and meditation according to his temperament, capacity, convenience and requirement.
21. It is quite possible for a man to practice celibacy, albeit there are various sorts of temptations and distractions. A well – disciplined life, study of scriptures, satsang, japa, dhyana pranayama, sattvic and moderate diet, daily introspection and enquiry, self-analysis and self-correction, right conduct and practice of yama, niyama, physical and verbal tapas, will all pave a long way in the attainment of this end. People have irregular, unrighteous, immoderate, irreligious, undisciplined life. Hence they suffer and fail in the attainment of the goal of life. Just as the elephant throws san on its own head, so also they themselves bring difficulties and troubles on their own heads on account of their foolishness.
22. Do not shake the body unnecessarily. By shaking the body often the mind also is disturbed. Do not scratch the body every now and then. The asana should be steady and firm as a rock when you do pranayama, japa and meditation.
23. You must find out for yourself according to your health and constitution what sort of dietetic regulation will suit and what particular pranayama will exactly help you. Then only can you safely proceed with your sadhana. First read all the instructions of the various exercises given in this book from the beginning to the end. Clearly understand the technique. If you have any doubts, just ask any yoga student to demonstrate and then practice it. This is the safest method. You should not select any one of the exercises at random and begin to practice it in a wrong way.
24. In all the exercises I have suggested the mantra ‘OM’ is the time-unit. You can have your guru mantra, Rama, Siva, Gayatri or mere number as the time-unit according to your inclination. Gayatri or OM is the best for pranayama.                In the beginning you must observe some tim-unit for inhalation, retention and exhalation. The time-unit and the proper ratio come by themselves when you do them as long as you comfortable can. When you have advanced in the practice you will be naturally established in the normal ratio through force of habit.
25. For some days in the beginning you must count the number and see how you progress. In the advanced stages, you need not distract the mind in counting. The lungs will tell you when the required number is finished.

RELAXATION & BENEFITS – Core Pose

R E L A X A T I O N

(Core – Pose)

The practice of relaxing the muscles of the body will bring rest to the body and to the mind also. The tension of the muscles will be relieved. People who know the science of relaxation do not waste any energy. They can meditate well.

This is an asana for relaxation of all muscles, nerves etc. It should be performed at the very end of your asana practice. (Mritasana is another name for this pose.)

Technique: Spread a soft blanket. Lie flat on your back. Keep the hands on the ground by the sides. Stretch the legs quite straight. Let the feet drop outwards. Close the eyes and breathe slowly. Relax all the muscles, nerves, organs, etc. Start the relaxation process from the toes. Then proceed to the calf-muscles, muscles of the back, chest, arm, forearm and hands, neck, face etc. See that the abdominal organs, heart, chest and brain are also relaxed. Relax the plexus of nerves also. Now repeat OM, OM,OM. Think of Atman. Meditate gently with a feeling of purity. Do not sleep. Continue the meditation for 15 minutes. You will enjoy perfect peace, ease, comfort and relaxation. Every one of you should enjoy it. Words are imperfect, they cannot adequately describe the feeling.

Benefits:

Savasana combines pose and meditation. It gives relief, comfort and ease. After 15 minutes relaxation you will be wonderfully refreshed and rejuvenated. You will be more efficient and effective in whatever you do.

Relaxation is a very important factor in muscular exercises. The muscles that are put under severe strain demand relaxation and rest. It is savasana that promptly and efficiently ensures complete relaxation and rest. In halasana, sarvangasana, paschimottanasana, dhanurasana and ardha-matsyendrasana you know pretty well that all the muscles of the back- lattisssimus dorsi, psoas magnus and quadratus lumborum – the abdominus rectus, pectoralis major of the chest, biceps triceps, the deltoid of the arm and sartorius of the thighs are all stretched and contracted to an enormous degree. During intense muscular activity the metabolism is increased. Metabolism is the anabolic and catabolic changes that take place in the body (wear and tear in the system). Anabolic changes are constructive and catabolic changes are the destructive ones. During metabolism all the muscular tissues are supplied with fresh oxygenated blood or plasma through capillary oozing, and carbon-dioxide is taken back through the veins to the right auricle of the heart. This is termed tissue respiration. Just as interchange of oxygen and carbon-dioxide takes place in the lungs, so also interchange of carbon-dioxide and oxygen takes place in the tissues also. Mark the wonderful creation and working of the internal mechanism of the body. How marvellous is the machinery. Can a scientist make a single atom, a single cell, a single organ of the body? Bow with folded hands before the Creator of this wonderful mechanism of the body. Repeat OM, OM. Enter into silence. Meditate. The whole mystery of creation will be revealed unto you through His grace.

V A R I E T I E S

1. Jeshthikasana:

This is an exercise for relaxation like savasana. This must be done at the end of all the asanas. In this the hands are kept on the ground by the sides of the head, while in savasana the hands are kept at the sides.

Adhvasana:

2. Lie down quite flat, keeping the belly and chest on the ground. The hands will be at sides, palms facing upwards. Stretch the body well. This is a reverse pose of savasana with the same benefits. For some time keep the right cheek on the ground and for some time the left cheek.

3. Makarasana (Dolphin Pose):

Lie on the ground face downwards as in adhvasana. Rest the forehead on the crossed wrists.

Mental Relaxation

Mental poise and calmness may be brought about by the eradication of worry and anger. Fear really underlies both worry and anger. Nothing is gained by worry and anger, but on the contrary much energy is wasted by these kinds of lower emotions. If a man worries much and if he is irritable, he is indeed a very weak man. Be careful and thoughtful. All unnecessary worries can be avoided. Relaxation of the muscles reacts on the mind and brings rest to the mind also. Body and mind are intimately connected.

Sit for 15 minutes in a relaxed and easy comfortable position. Close your eyes. Withdraw the mind from outside objects. Still the mind. Silence the bubbling thoughts. Think that the body is like a coconut shell and you are entirely different from the body. Think that the body is an instrument in your hands. Identify yourself with the all-pervading spirit or Atman. Imagine that the whole world and your body are floating like a piece of straw in this vast ocean of spirit. Feel that you are in touch with the Supreme Being. Feel that the life of the whole world is pulsating, vibrating and throbbing through you. Feel that the ocean of life is gently rocking you on its vast bosom. Then open your eyes. You will experience immense mental peace, mental vigour and mental strength.

Feeling guilty about eating too much butter? Relax!

 

Feeling guilty about eating too much butter? Relax!

It’s holiday season and that means rich and butter-laden food – cookies, pudding, cakes – almost every other dish; so should you feel guilty every time you take a bite?

Contrary to what health Nazis say about butter, it's actually good for you, say some health experts.

While it is true that we sometimes eat too much fat and that our diets are far from ideal, butter is not the culprit.

In fact, when eaten in moderation, it can do you a lot of good.

"There appears to be an enormous mismatch between the evidence from long-term prospective studies and perceptions of harm from the consumption of dairy food items," the Daily Mail quoted Professor Peter Elwood, an expert in fat metabolism, as saying.

And if you think margarine was a better choice, you are wrong. Many varieties of margarine are packed with other unhealthy substances and chemicals - synthesised unsaturated fats which increase the risk of coronary heart disease by raising levels of 'bad' low-density lipoprotein cholesterol and lowering levels of 'good' high-density lipoprotein cholesterol.

So even though butter contains animal fats at least it's natural and natural in this case is much better.

Butter is a simple emulsion of milk-fat, protein and water, and is packed with nutrients. It is a high-energy food, containing 700 calories per 100g. It is rich in Vitamin A, which is needed for the proper functioning of the cardiovascular system.

Butter is also rich in Vitamin D, which helps build strong bones, and contains Vitamin E and selenium -- essential for healthy nervous and immune systems.

In fact, recent studies have shown that it can help to fight cancer, as it is rich in an anti-carcinogenic fatty acid obtained through cattle eating grass.

Although butter is 'fattening', you really don't need to eat a lot of it to feel satisfied.

Source: ANI

Calorie details for all fast food items

 

Calorie details for all fast food items

Does the pizza or the burger at your favourite restaurant make you fret about its calorie count? Worry not, for the government will soon step in and take care of your nutrition.

The health ministry has proposed to make nutritional labelling mandatory for fast food served at restaurants. All home-delivered food may also carry information about calorie, protein and fat content.

According to the proposal, food served at fast food outlets will have to carry details about protein, fat, carbohydrate and energy contents. Besides, the claims will have to be quantified. Suprisingly, fast food players are not perturbed and feel it's a positive step. "We are completely in favour of this policy and welcome it with open arms. This will ensure that our customers can make informed choices for themselves as well as their families," says Vikram Bakshi, MD, McDonalds India (North and East).

If the proposal comes into effect, restaurants, big and small, will also have to figure out feasible ways of displaying calorie count of all the items they offer, which can prove to be a tedious process. "Any step that leads to transparency is good. Globally, it has been seen that a mention of calorie count on the menu does not have a big impact on consumer behaviour. So, the step won't really impact branded players who are not in the 'factory production of food' set up. But it remains to be seen how the mom and pop stores tackle it," says Unnat Varma, director-marketing, KFC, Yum! Restuarants. He also points out that it's not feasible for a restaurant to have the calorie count for every product, especially for those which have elaborate menus.

In New York, the state health department has already made it mandatory for restaurants to post a calorie count on menus. Shortly, chain restaurants have to post the calorie count of a food item alongside the price, failing which, restaurant owners would be liable to pay a fine of $2,000. The new law is part of the fight against obesity backed by mayor Michael Bloomberg. Though US government recommendations suggest a 2,000-calories-a-day diet for adults, a Big Mac, fries and soda -- the usual lunch for many Americans -- contains 1,130 calories.

Source: The Financial Express

Delicious low-calorie recipes -7

 

Delicious low-calorie recipes -7

Everyone is talking about healthy eating these days. But, how does one rustle up something at home that is low on calories and delicious as well?

Stress not as we bring you a sumptuous compilation of under-hundred calorie recipes that can be tried out at home and shared with friends too. So, this weekend don the chef's hat and get on with some serious, healthy cooking.

1. Asparagus with tomato chicken salami

Ingredients:

• 50g asparagus
• 80g tomato
• 70g chicken salami
• 20ml olive oil
• 5g black pepper
• 2g salt
• 2g fresh basil
• 20g mix lettuce

Method:
Cut the asparagus to the required size from the tips and blanch it. Roll the asparagus inside the chicken salami. Serve it with tomato salsa, grilled tomato and mix lettuce.

Salsa sauce

Blanch the tomatoes, cool, and remove the skin and seeds. Cut into small dices, add pepper, lemon juice, basil olive oil and salt to taste.

2. Crispy bread bruschetta fruit

Ingredients:

• 30g French bread
• 60g papaya
• 60g pineapple
• 10g fresh basil
• 30ml olive oil
• 20g sweet melon
• 20g kiwi fruit
• 5g bread stick
• 5ml low fat cream
• Salt to taste
• White pepper powder to taste
• 10ml lemon juice
• 5 ml tomato ketchup
• Tabassco as per taste

Method:
Cut the bread into 2 cm wide and 6 cm long pieces, and toast them. Cut the pineapples, papayas and sweet melons into sticks of size 2 cm width and 6 cm length. Make the fruit salsa: cut small dices of kiwi, pineapple, papaya and sweet melon. Add cream, lemon juice, basil chopped, tabassco, tomato ketchup and seasoning. Add the fruit salsa to the top of the toasted bread (bruschetta) and serve with fruit sticks.

3. Salmon topped with curry sauce

Ingredients:

• 200g salmon
• 40g broccoli
• 20g asparagus
• 10g babycorn
• 10g Zuchini
• 5g curry powder
• 10ml low fat cream
• 5g onion
• 5g garlic
• 10ml lemon
• Seasoning as per taste

Method:

Marinate the salmon with salt, pepper, and lemon juice for an hour before cooking. Cook salmon on both sides on a hot plate or pan and put it in an oven to cook more. Cut the vegetables to the required size, blanch them and saute them with olive oil, garlic and seasoning. Make the curry sauce: saute onion and garlic till the colour turns to light brown. Then add curry powder and saute more. Add cream and lemon juice till the sauce turns soft and creamy. When the salmon is cooked, serve it with boiled vegetables and drain out the curry sauce on the top of the salmon. Serve hot.

4. Chicken apricot tagine

Ingredients:

• 150g chicken dice
• 30g mushroom
• 30g onion
• 20g garlic
• 10g leeks
• 10g celery
• 10g carrots
• 20ml chicken stock
• 10ml olive oil
• 40g cous cous
• A pinch of saffron
• Salt and pepper to taste

Method:

Cut the chicken into dices, saute in olive oil, onion, garlic leeks, celery and carrot. Add mushroom, saute it, add chicken stock and cook till the chicken is cooked. Meanwhile soak cous cous in warm saffron water for at least 10-12 minutes. Later saute cous cous with little olive oil and season it. When the chicken is ready, serve it on the bowl with cous cous in a separate bowl. Garnish with diced apricot and serve hot.

5. Chicken stock

Ingredients

• 200g chicken bone
• 20g Leeks
• 20g celery
• 20g onion
• 20g carrot
• 2l water

Method:
Wash the chicken bones, put into water and boil. Strain the chicken. Start again: bring the water to boil with the chicken, add the vegetables. Simmer the mixture and cook for one and half hours. Keep removing the froth and after one and half hours remove it and strain the stock.

6. Vegetable kebabs stuffed with tofu

Ingredients

• 70g carrot
• 70g beans
• 60g cauliflower
• 30g onion
• 70g green pea
• Salt to taste
• 5g turmeric
• 5g coriander
• 5g cumin
• 5g green chilli
• 5g ginger
• 10g green coriander
• 5g garam masala
• 20g roasted channa powder
• 20g tofu

Method:
Cook all the vegetables and make a fine paste. Add all spices - coriander, channa powder, green chilli and seasoning. Make portioned balls, stuff the tofu inside each ball and flatten the balls like aloo tikkis. Cook the tikkies on a hot plate on both sides and serve with mint chutney and onion.

7. Mint chutney

Ingredients

• 20g mint
• 10g green coriander
• 8g green chilli
• 5g ginger
• 10ml lemon juice
• 2g chaat masala
• Salt to taste

Method:

Wash the mint and coriander 2-3 times. Make sure they are properly cleaned. Then add mint, coriander, ginger and green chilli in the grinder and blend to a smooth mixture. Add lemon juice, chaat masala and seasoning. Serve cold with the tofu vegetable kebabs.

Paneer Tikka

Paneer Tikka 

Ingredients:

½ kilo cottage cheese (paneer)
½ tsp red chilli powder
1 tsp thymol seeds (ajwain)
1 tsp lemon juice
2 tbsp oil/ghee
Salt to taste
1 tsp gram flour
4 tbsp yogurt
Chaat masala

Method of Preparation:

1. Sprinkle salt, red chilli powder and thymol seeds over the chunks of cottage cheese.
2. Add the oil or ghee and leave to marinate for one hour.
3. Mix the yogurt and gram flour and rub it on the cottage cheese.
4. If possible, grill the cottage cheese, otherwise fry it on a pan.
5. Sprinkle some chaat masala and lime juice.

Chemical in toothpastes could harm unborn babies

 

Chemical in toothpastes could harm unborn babies

Toothpastes and soaps contain a chemical that can leave unborn babies brain damaged, according to scientists.

They fear pregnant women who are exposed to high levels of the chemical, called triclosan, may be putting their babies at risk.

Alarming new findings suggest triclosan, a powerful anti-bacterial that was developed nearly 50 years ago, may disrupt the flow of blood to the uterus, starving a baby's brain of the oxygen it needs to develop properly.

"We know it's a problem. But we just don't know how much of a problem," the Daily Mail quoted Professor Margaret James of the University of Florida as saying.

Triclosan is commonly used in everything from toothpastes, deodorants and handwashes to washing-up liquid, anti-bacterial chopping boards and even some toys.

However, it has been dogged by concerns over its safety and earlier this year the Food and Drug Administration in the U.S. announced it was carrying out a major review on its safety.

In the latest study, tests on sheep showed it interferes with an enzyme that allows the hormone oestrogen to circulate in the womb.

Oestrogen helps to keep open the main artery carrying oxygen-rich blood to the foetus.

If there is too little, this artery narrows and oxygen supplies are depleted.

Probiotics and their immense health benefits

 Probiotics and their immense health benefits

The urban Indian consumer has been introduced to a series of probiotic foods. Not many, though, have a an idea of what these are. From probiotic ice-creams to probiotic dahi, lassi and chaach, what to choose and how they are different from regular versions need to be understood.

What are probiotics and how do they impact health?

Probiotics is a Greek word, which means "for life". Probiotics are friendly bacteria which confer special health benefits. They reside naturally in the digestive tract - especially in the colon - and are also found in foods like yogurt and fermented milk.

Probiotic organisms like lactobacillus and bifido-bacterium are friendly bacteria as they limit the growth of disease-causing bacteria and other harmful organisms like yeasts and fungi that can cause digestive problems -- diarrhoea, constipation and flatulence.

Besides protecting us from digestive disorders, these friendly bacteria also boost immunity and promote overall health and well being.

They have also been known to protect us from intestinal tract infections -- Candida and helicobacter pylori (the bacteria linked to peptic ulcers) and other gastro-intestinal problems like colitis, inflammatory bowel disease.

Evidence is also there that probiotics help in cardiovascular health by lowering triglycerides, LDL (bad) cholesterol and reducing inflammation.

Promoting good intestinal health through probiotics has also been found to protect one from autoimmune diseases and allergies. Several studies have confirmed that probiotic supplementation can reduce the risk of rheumatoid arthritis, inflammatory bowel diseases, psoriasis and even cancers. Other conditions that probiotics can help improve are skin and hair health -- particularly hair fall and acne.

They also protect against nutritional deficiencies as they enhance absorption of vital nutrients including essential vitamins and minerals like calcium, iron, zinc, magnesium and improve vitamin B status. These can help prevent osteoporosis and anaemia.

[Bold]With their impressive health benefits, how is it possible that probiotics entered our lives so late?

Actually, Indians need no introduction to probiotics, with dahi and fermented milk products being an integral part of our traditional diets. The difference lies in the fact that while dahi provides combination of bacilli in varying amounts, the commercially prepared probiotic foods provide highly controlled and specific amounts and strains.

The relevance of probiotic foods is especially more today, with the erosion of traditional eating practices and lifestyles. Many factors can change gut flora, which include:

- Fast paced life with increased stress, rushed or irregular meals and excessive travel.

- Poor and unbalanced diets loaded with chemical additives and increased alcohol consumption. Increased use of medicines (contraceptive pills, antibiotics and steroids).

- Highly polluted environments and increased use of pesticides.

- Exposure to harmful radiations, chemotherapy.

These lead to dysbiosis, which means an increase in bad bacteria and flora. This disturbs the lining of our intestinal tract, leading to gastrointestinal disturbances and over a long period can end in serious complications.

It is, therefore important to replace the beneficial bacteria and know how to encourage their growth, while minimising the expansion of the unfriendly ones. Probiotics can be best included through:

[Bold]Fermented Dairy products

Yogurt, buttermilk, lassi, but the cultures may not be live in all commercially available ones.

[Bold]Dietary Supplements

Probiotic drinks, powders, capsules are very useful.

Helpful Foods

High-fibre foods like whole grains, oats, wheat bran, barley, Isabgo, soybeans and soy-based products, pulses, flaxseeds, sunflower seeds, fenugreek Seeds (methi), garlic, onions, leek, carrots and citrus fruits.

Foods to avoid

Excessive intake of refined flours, sugars and processed foods.

Source: Ishi Khosla/Indian Express

Take 5 on weight

TAKE FIVE ON WEIGHT

The only way to lose weight is to eat less and exercise so that you burn  more calories than you consume. But this simple arithmetic is very difficult to put into practice. Every day, situations crop up that make it impossible for you to find time for the gym or have a healthy tuna salad for lunch. The challenge lies in finding the perfect diet-activity balance that works for you.

There are hundreds of fad diets and weight-loss programmes that promise quick and easy weight loss, but in most cases, the weight lost comes back. “The basic foundation of every successful weight-loss programme still remains a healthy diet combined with exercise. You have to change your lifestyle to lose weight and then keep it off,” says nutritionist.

Some sustainable ways to lose weight and keep it off is eating a wide variety of nutritionally dense foods and following the five basic principles of healthy eating.

1.Know when to stop eating

Inactive men need about 1,800 calories and women up to 1,600 calories a day. Eating 300 to 400 fewer calories a day will help you shed 2 kg in a month, but to ensure you don’t have deficiencies, opt for nutritious foods that are low in calories, such as vegetables and whole grains and legumes.

2. Get moving now

There is no getting away from it. Do at least 45 minutes of exercise at least five times a week. “It’s a myth that exercise makes you hungry and you end up eating more and putting on weight. In fact, exercise pushes up the basal metabolic rate and makes you burn up more calories through the day, even when you are not exercising,” says All India Institute of Medical Sciences (AIIMS).

3. Don’t fall for fad diets

Fad diets don’t work for long as they usually exclude certain types of foods, or at times, entire food groups. “Fad diets are not balanced and deprive people of important nutrients, creating a nutritional gap. They are also difficult to follow and cause people to give up and gain weight again,”.

4. Cut back on fat and sugar

The best way to keep weight off is to make small dietary changes, such as avoiding — but not totally giving up — fried foods and desserts, that often contain more calories than the rest of the meal without the nutrition. Replace desserts with plenty of vegetables, fruits, and legumes; eat small, single servings of foods high in fat or calories; choose low-fat or

double-toned milk products and reduced fat cheeses; ration edible oils and have a mix of them; choose roasting or steam foods as a cooking option; avoid sugary drinks, including sweetened fruit juices; and avoid alcohol. “People end up drinking a lot of calories, so it is important to keep track of what you are drinking too,”.

Most packaged food labels list the amount of nutrients and calories the food gives you, so do read up. “But don’t follow labels blindly, as sugar-free may have fructose, which is worse with insulin resistance than glucose,”.

5. Avoid diet pills

Diet pills available over the counter do not make a big difference to how much you lose or how long you can keep the weight off. However safe they may claim to be, never have them without prescription. “Diet pills are needed only for the morbidly obese or those who have hormonal imbalances and should never be had without prescription as they can cause side effects, such as high blood pressure, even in healthy people,”.

Also, be careful about taking cough or cold medicines with over-the-counter diet pills as these medicines may contain the same molecule as the one used in diet pills, or a similar drug with the same effects. “If you take more than one medication together, it may interact and cause problems, so don’t look for short-cuts to lose weight,”.

“Most advertisements that promise quick-fix weight loss solutions using machines and gizmos don’t work”

Good life begins at 50

 Good life begins at 50

Life may begin at 40, but the fun really starts at 50, that’s the conclusion of a new study.

According to the study, carried out at Stony Brook University, in New York, falling levels of stress and worry, a longer life and better health mean life begins at 50.

Instead of taking a backseat, older adults now pursue fulfillment in a more active and vigorous middle age, reports The Daily Express.

In the study, boffins found that older folks benefited from a "positivity effect" meaning they recalled fewer bad memories, had more emotional control and an ability to see things positively.

The US study of 340,000 people was published in Proceedings of the National Academy of Sciences.

The study found variables like having children or no job had no effect on age-related patterns of well being.

Source: ANI

Honey: A sweet 'cure' for hangover

Honey: A sweet 'cure' for hangover 

Got a bad hangover? Try honey on toast, says a new study.

Researchers from the Royal Society of Chemistry claim to have found that taking honey, the natural sweetener, is a great way to help the human body deal with the toxic effects of a hangover.

According to them, the fructose in the honey - which is also found in golden syrup -- is essential to help the body break down alcohol into harmless by-products.

"The happiness comes from alcohol. The hangover comes from acetaldehyde. This is the toxic chemical into which alcohol is converted by the body and it causes a throbbing headache, nausea, and may be even vomiting.

"The hangover disappears as the acetaldehyde is slowly converted to less toxic chemicals," 'The Daily Telegraph' quoted lead researcher Dr John Emsley as saying.

According to him, serving the honey on toast adds potassium and sodium to the meal which also helps the body cope with the alcohol.

Dr Emsley also said that drinking a glass of milk first, sticking to clear alcohols such as gin and mixing in the occasional soft drink were helpful as was sinking a pint of water before you go to bed.

He added: "The milk slows down the absorption of alcohol, which means there is less acetaldehyde for the body to deal with at any one time.

"Gin is alcohol twice purified by distillation and the botanical flavours it contains are mere traces. Avoid dark coloured drinks which contain natural chemicals that can adversely affect you.

"Alcohol increases water loss, hence the frequent trips to the look. This dehydration makes a hangover worse, so moderate your drinking with a soft drink now and again, and drink a large glass of water before you go to sleep."

Source: Indian Express

Honey: Nature's troubleshooter

Honey: Nature's troubleshooter

Honey has been in news for the wrong reasons lately. Antibiotic residues have been found in leading brands of honey – but it is a reflection on the way we produce our food.

Honey, a syrupy, sweet liquid is obtained from plant nectar by honey bees. About 80 per cent of honey is simple sugars, mostly fructose and glucose with small quantities of other sugars like maltose, sucrose and other complex carbohydrates.

Although honey is a high carbohydrate food, its glycaemic index varies within a wide range from 32 to 85, depending on the botanical source.

Honey, nature's original sweetener, is being rediscovered as a natural source of energy that also offers a unique combination of nutritional benefits. In addition to being a concentrated energy source, honey contains a wide array of vitamins (vitamin B6, thiamin, riboflavin and pantothenic acid) and minerals (calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc).

Honey also contains several compounds that function as antioxidants, one of which is unique to honey, called pinocembrin.

Although relatively low in nutrients, honey contains more nutrients than refined sugars. As a rule, darker honeys contain higher amounts of minerals and are strongly flavoured than lighter honeys.

Honey is sweeter than table sugar as it contains more calories - one tablespoon of honey provides nearly 65 cals compared to only 46 cals provided by the same amount of table sugar.

The use of honey as medicine is mentioned in most ancient written records but even today scientists and doctors are rediscovering its effectiveness in therapeutic nutrition.

Its unique composition makes it useful for treating several ailments, minor burns and scrapes including aiding the treatment of sore throats and other bacterial infections.

The viscosity and the hygroscopic qualities of honey permits its even spread on a wound bed, creating a favourable environment for healing. With these properties, honey has been used as an efficient treatment of chronic wounds of the lower leg and abdomen.

Thus, honey can be stated a treasure due to its following usages:

- Honey being a rich source of carbohydrates provides a quick source of energy. The sugars in honey are primarily glucose and fructose both of which provide the body with quick energy.

- Recent studies suggest that this unique mixture of sugars which occurs naturally in honey, also works best in preventing fatigue and enhancing athletic performance.

- Another study states that a spoonful of honey right before a workout is a good energy booster. A study presented at the annual Experimental Biology meeting indicated that using honey as a carbohydrate source during exercise significantly improved performance and power during endurance cycling trials. It was also reported that honey reduced time to complete a 64 km time trial by over 3 minutes (compared to placebo); honey produced over 6% greater cycling power during the time trial (compared to placebo); equal performance to glucose; and it was well tolerated by all subjects

- Honey consumption along with supplemental calcium enhanced calcium absorption.

- Honey is an anti-carcinogen. Honey-containing marinades effectively limit the production of potential cancer-causing compounds called heterocyclic aromatic amines (HAAs) when marinated steak and chicken were fried. HAAs are formed when meat is cooked at high temperatures and the begins to char or blacken. Marinating meat for four hours in marinades containing 30 per cent honey significantly reduced HAA formation.

- Honey exhibits resistance to microbial spoilage.

- Most micro-organisms do not grow in honey because of its low water activity.

- Honey is a natural antiseptic, it helps in wounds healing, swelling goes down, and tissue grow back. Even burns heal better with honey.

- Honey contains appreciable amounts of plaque-fighting antioxidants and so reduces dental plaque. It also has an enzyme that produces hydrogen peroxide, which is believed to be the main reason for the antimicrobial activity of honey.

Source: Ishi Khosla/Indian Express

A spoonful of sugar can control anger

A spoonful of sugar can control anger

 High sugar levels seem to help control aggression and prevent loss of temper, so indicates a study.

Ohio State University researchers in the US compared the behaviour of sugar-starved volunteers with those who had been given a sweet drink, and concluded the latter were less inclined to snap.

Researchers believe the effect is caused by glucose, a simple sugar found in the bloodstream that provides energy for the brain, reports the journal Aggressive Behaviour.

Study co-author Brad Bushman from Ohio State University said: "Avoiding aggressive impulses takes self control, and self control takes a lot of energy. Glucose provides that energy in the brain", according to the Daily Mail.

"Drinking sweetened lemonade helped provide the short-term energy needed to avoid lashing out at others," Bushman added.

In two published papers, Bushman and colleagues conducted several studies showing that people who have trouble metabolising, or using glucose in their bodies show more evidence of aggression and less willingness to forgive others.

The problem is that the number of people who have trouble metabolising glucose - mainly those with diabetes - is rising rapidly.

"Diabetes may not only harm you - it is bad for society. The healthy metabolism of glucose may contribute to a more peaceful society by providing people with a higher level of energy for self-control," said Bushman.

Source: IANS

Dieting could tempt you into eating junk food

Dieting could tempt you into eating junk food

 When the going gets tough for dieters, junk food becomes all the more tempting.

Experiments suggest rapid weight loss alters the way the brain handles stress. This means that when dieters are put under stress, even after they finish dieting, they are tempted by fatty foods. So, dieting could actually end up making you fatter.

Researchers looked at the effect of dieting on the brains and appetite of mice. Their food supply was cut by a quarter and they lost up to 15 percent of their weight, reports the Journal of Neuroscience.

There were also important alterations to genes key to stress, while appetite and levels of stress hormones rose, according to the Daily Mail.

The researchers from the University of Pennsylvania then allowed the mice to eat normally and they regained the weight. Initially, the ex-dieters ate similar amounts to mice that had never been put on a diet.

But when the researchers stressed the mice, for example by making noise, the ex-dieters gorged on fatty food.

Researcher Tracy Bale said: "These results suggest that dieting not only increases stress, making successful dieting more difficult, but may reprogramme how the brain responds to future stress."

Source: IANS

Homeopathy tricks you into feeling better, says new study

Homeopathy tricks you into feeling better, says new study 

Homeopathy tricks you into feeling better, even if a tincture prescribed is not genuine, new research says.

Sufferers of rheumatoid arthritis who approached a homeopath experienced significant easing of joint pain, inflammation and other key markers of the disease. Yet, it made no difference whether the solution they received was a genuine homeo tincture prescribed to treat rheumatism, or a placebo, according to the journal Rheumatology.

Sarah Brien of Southampton University, who led the study, said it provided the first scientific evidence to show such benefits were "specifically due to its unique consultation process".

Homoeopathy is based on a theory that substances which cause symptoms in a healthy person can, when vastly diluted, cure the same problems in a sick person.

The research compared different groups of patients, who were already being given conventional medication for the disease, reports the Telegraph.

Those who had a series of five consultations with a homeopathic doctor experienced "significant clinical benefits", whether the tincture they received was a specially prepared "homeopathic" remedy used to treat rheumatism, or a placebo.

Patients given exactly the same remedies without the consultations did not improve.

The findings suggested that simply "talking and listening" to patients could dramatically assist their health.

George Lewith, professor of health research from the university, said: "This research asked the question: 'Is homeopathy about the talking, or is it about the medicine?' We found it was about the talking, and indeed about the listening."

Source: IANS

Easy tips for a healthy heart

Easy tips for a healthy heart

A strong heart is a result of healthy lifestyle choices. Be active and stress-free.

Today's fast-paced life and workplace pressures escalate stress levels, taking a toll on one's heart. We must realise that the healing power of the body decreases when under stress, leading to many complications like hypertension and poor immunity. Today, even youngsters are prone to heart ailments. So, it's very important to stay healthy and manage your stress levels by understanding the risk factors -- high cholesterol levels, stressful lifestyle, smoking, and lack of exercise -- following simple changes in lifestyle.

Avoid smoking

Smoking reduces life expectancy by 15-25 years. If you are a smoker, you are twice more likely to have a heart attack than a non-smoker. The moment you stop smoking, the risk of heart attack begins to reduce.  

Cut down on salt

Too much salt can cause high blood pressure, which increases the risk of developing coronary heart disease.

Watch your diet

Try to have a balanced diet. Eat fresh fruits and vegetables, starch foods such as wholegrain bread and rice

Monitor your alcohol

Too much alcohol can damage the heart muscle, increase blood pressure and also lead to weight gain. Avoid intake of alcohol or at least limit it to one to two units a day, gradually decreasing the consumption.

Get active

At least aim for 30 minutes of moderate exercise a day. Keeping yourself fit not only benefits the heart but also improves mental health and well-being.

Monitor your BP, blood sugar and cholesterol levels

Routine medical check-ups will ring an alarm, if you need medical help.

Manage your waist

Cholesterol deposition in blood vessels begins in the first decade of life. Carrying a lot of extra weight as fat can greatly affect your health. Make small but healthy changes in your diet.

Manage your stress level

If you find things are getting on top of you, you may fail to eat properly, smoke and drink too much. This may increase your risk of a heart attack. Practice yoga/meditation. Take a vacation.

Check your family history

If a close relative is at risk of developing coronary heart disease from smoking, high BP, high cholesterol, lack of physical activity, obesity and diabetes, then you could be at risk too.

Laughter is the best therapy

Laughter anytime will work wonders for you. It is an instant way to unleash the pressure and it makes you feel light.

Source: Circle2Corner.com