Tuesday, 5 December 2017

Yoga For Cervical

Yoga For Cervical


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Cervical has multiple meanings in the human body. The word cervix is derived from the Latin root word "cervix" which means "neck." For this reason, the word cervical pertains to many areas where tissues narrow to a neck-like passage, and not only in your neck. The term cervical causes confusion because there are multiple cervixes in the body, and they are widely different.

Two Main Areas Where You See the Term Cervical

The two most common uses of the term cervical are used to describe very different areas of the body:

Neck: The cervical vertebrae are the bones of the spine that are in the neck. When you see these terms, it relates to the area of the neck: cervical spine, cervical disc, cervical nerves, cervical rib, cervical lymph nodes, cervical myelopathy, cervical radiculopathy, and the cervical collar that is used to stabilize the neck when injured. However, cervical stenosis may or may not pertain to the neck.

Cervix: This is at the bottom of the uterus, where the uterus narrows to a neck-like passage in the female reproductive system, opening into the vagina. When you see the term cervical cancer, it is referring to the female cervix. Cervical dysplasia refers to abnormal cells seen on a cervical smear or Pap smear. Other terms that will generally pertain to the cervix include cervical cap, cervical mucus, and one of the two meanings of cervical stenosis.

10 Yoga Asanas For Cervical

There is no as such effective allopathic medicines are available to cure cervical spondylosis and neck pain but some easy yoga asanas and simple exercises can play a vital role in managing and treating of cervical spondylosis and neck pain.
Surya Namaskar (Sun Salutation): The person who has having the problems of neck pain, shoulder pain and cervical, should do Sun Salutation very carefully. If they perform it systematically, gains strong and flexible spine and make the sufferer free from neck pain, shoulder pain and cervical spondylosis.
 

Matsyasana (Fish Pose):Matsyasana provides strength and flexibility to the entire vertebral column. It is extremely beneficial for cervical region and helps in overcoming stress and strain caused due to prolong sitting before the computer.

Bhujangasana (Cobra Pose): Various ailments and general unhealthiness of the body occur through stiffness of the spine. Spine is the major channel, which carries all nerve impulses from the brain to the body. Bhujangasana removes the stiffness of the neck and shoulder, and acts as a good remedy for cervical problems too.

Makarasana (Crocodile Pose): Makarasana is good for the spine to resume its normal shape and releases compression of the spinal nerves. It is effective in treating of cervical spondylosis, and pain of neck and shoulders.

Bal-Shayanasana (Infant’s Pose): Balshayan asana is extremely beneficial for those patients also who suffer from lower back pain or cervical spondylitis because of stress, tension and excessive workload.

Ardha Naukasana (Half Boat Pose): Ardha naukasana is effective for the patients of cervical & back problems. Besides, it can help one in managing ones chronic indigestion, constipation. Even patients of diabetes can find it quite beneficial

Ardha Salbhaasana(Half Locust Pose): The gentle back extension is highly beneficial in cervical pain, lumbargo and sciatica. Performing regularly can give you a great relief from cervical spondylosis and neck pain. Therapeutically, it has been found useful for alleviating cervical spondylitis, back ache and sciatica.


Shanshank-Bhujangasana (Striking Cobra Pose): Shanshank-Bhujangasana improves flexibility and strength of the spine which can counter all the adverse effects of sedentary life.  The combination of Shanshank-Bhujangasana is beneficial in treating of backache and cervical pain.

Kohni Chalana (Elbow Rotations): Kohni Chalana is very useful to improve the mobility and strength of the shoulders and the neck which may prevent cervical spondylitis, frozen shoulder and bursitis.

Marjariasana (Cat Pose): Marjariasana provides gentle massage to your spine and helps to loosen up the vertebral column. It is extremely recommended to those people who have rigid spines and chronic neck pain. Marjariasana gently stretches and stimulates the spinal nerves.


We look forward to your kind swift response. Feel free to contact us and we can be of any assistance

Pankaj Thakur
Director and Founder
Indira Gandhi Institute Of Yoga Services (IGIYS)
9999166524
Email id: pankaj@igiyogservices.in 
To preview website click on this Link :  www.igiyogservices.in

© 2015 Copyright Indira Gandhi Institute Of Yoga Services.
All Rights reserved
Register Society No: S-55032 Of 2006 Under Society Registration Act 12 Of Government Of India

Thursday, 30 November 2017

Yoga For Weight Loss

Yoga For Weight Loss


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The key to yoga for weight loss is getting your heart rate up for a short amount of time before dropping it again, then repeating the process. This keeps your nervous system from getting too stressed, and is perfectly achievable in yoga! When you’re struggling on your weight loss journey, it may be difficult to believe that yoga can help you shed those pounds. Sure, some specific yoga poses may help you lose weight. 

But why should you consider practicing yoga for weight loss when you can pump iron?


Yoga brings you the whole package! There are several elements that contribute to weight gain, and yoga can help tackle all of them. There’s more to yoga than light stretching. There’s actual science behind yoga for weight loss, and we’re here to explore some of the ways it can help.

Does yoga for weight loss work?

Yoga for weight loss is absolutely effective, provided the right poses and sequences are performed. It’s important to pay attention to the areas of your body that need improvement and focus on those.
Remember that yoga doesn’t focus only on your body. Yoga for weight loss is also a state of mind and is a great step when it comes to self-improvement.

Our eating habits, hectic schedules, workload and daily lifestyle have taken a toll on our health due to which we tend to gain weight faster. However, practicing yoga on a daily basis has certainly helped many people lose weight. The fact that yoga brings mind, body, and soul on the same platform, it leaves one refreshed even after a mild session of Yoga. 

10 yoga asanas for weight loss

Setu Bandh (Bridge Pose): This asana is good for thighs, lower back and the core. For doing this asana, lie down on your back and bend your knees so that your feet's rests on the floor. Keep the same distance between your feet and buttocks as your hands. Now, try to lift your body in the upward direction. Do this for 5-10 times & then release.
Bhekasana (Frog Pose): Lie on your belly and reach back to grab your feet as in bow pose. Now while inhaling, lift up your chest and squeeze the shoulders towards each other. Fold your feet towards the hip region and let your hands hold the toes. Hold this pose for 5 breaths and then gradually release.


Shalabhasana (Locust Pose): Lie on your belly and put your hands below your thighs while forehead and chin are resting on the floor. Now try to raise your left leg straight up to 10 inches. Do not bend your knees. Try doing the same thing with your right leg. At the final stage, do this with both your legs.

Chakki Chalan (Grinding Pose): Chakki Chalan asana is very effective for reducing belly fat. For this, you have to sit in a comfortable position & spread your legs straight in front of you. Keep your legs together in a straight position without bending your knees. After that join your hands & move it in circular motion over your legs. The circular motion will provide a good massage and will help in stretching your stomach, hands, and legs. Do it 10 times in clockwise position & 10 times in anti-clockwise position. Release slowly.

Pavanmuktasana (Wind-releasing Pose): This asana is good for your stomach & helps in reducing belly fat. Lie down on your back in a straight position. Now lift up your left leg & bend it from the knee. Try to touch your chin to your knee while pressing your left leg towards stomach. For this, you will have to lift up your head a little. Follow the same with the other leg and you can also try doing the same movement with both the legs at the same time.

Vakrasana (Twisted Pose): Sit in a comfortable cross-legged position. Keep your posture straight and keep your right hand on your left knee. Now, try to twist your body in the left direction. Do this in the right direction too.


Trikonasana (Triangle Pose): This asana helps in toning your arms & thighs. It also improves the flexibility of your body. Stand straight, with your feet wide apart. Now turn your right foot out to 90 degrees & left foot out to 15 degrees. Now bend your body to the right side, downward from the hips. Make sure that you keep your waist straight, allowing your left hand to come up in the air while your right hand comes down and touches the ground.  Try to keep both the arms in a straight line. Repeat on the other side.


Garudasana (Eagle Pose): This asana is great to get thinner thighs, legs and arms. Stand on the floor in a straight position, keeping the hands besides the body. Lift your left leg up, fold it from the knee and wrap it around the right leg. Lift your hands up, bring them in front of the chest and wrap the left hand around the right hand looking straight.


Mayurasana (Peacock Pose): Shed those extra kilos around the stomach by practicing Mayurasana. Kneel down and sit on your heels. Keep your hands on the floor, fingers pointing towards your body, thumb outwards and palms pressed against the ground. Place elbows in such a way that they are pressed against your belly. Straighten your legs from behind and stretch them. Lift your body up, on your hands and legs. Remember to keep your body and legs be parallel to the floor.

Surya Namaskar (Sun salutation): Surya Namaskar is a set of yoga asanas done in succession that can help reduce flab if done on a regular basis. Since it employs various forward and backward bending asanas that flex and stretch the spinal cord, it provides a stretch to the whole body. It is believed to be the best full body workout. It does not only help in reducing weight but also helps in keeping away other ailments.



We look forward to your kind swift response. Feel free to contact us and we can be of any assistance

Pankaj Thakur
Director and Founder
Indira Gandhi Institute Of Yoga Services (IGIYS)
9999166524
Email id: pankaj@igiyogservices.in 
To preview website click on this Link :  www.igiyogservices.in

© 2015 Copyright Indira Gandhi Institute Of Yoga Services.
All Rights reserved
Register Society No: S-55032 Of 2006 Under Society Registration Act 12 Of Government Of India



Yoga For Diabetes

Yoga For Diabetes


Book yoga trainer at home service @ 9999166524


Diabetes is caused when your blood cells do not respond to insulin produced in the body. When you follow a regular exercise regimen, your body starts responding to insulin, helping to reduce your blood glucose. Exercise also helps improve blood circulation in your body, particularly in the arms and legs, where diabetic patients most commonly encounter problems. It is an excellent way to fight stress, both at the body and mind level, which in turn helps keep one’s glucose levels down.
How yoga helps to fight diabetes
Regular yoga practice can help reduce the level of sugar in the blood, along with lowering blood pressure, keeping your weight in check, reducing the severity of the symptoms  and slowing the rate of progression of the disease. It also lessens the possibility of further complications.Stress is one of the major reasons for diabetes. It increases the secretion of glucagon (a hormone responsible for increasing blood glucose levels) in the body. The consistent practice of yoga aasanas, pranayam and a few minutes of meditation can help reduce stress in the mind and protect the body from its adverse effects. This, in turn, reducing the amount of glucagon and improve the action of insulin.The practice of yoga is also a proven to lose weight and slow the process of fat accumulation. Surya namaskar and kapal bhati pranayama are some of the most effective yoga poses that aid weight loss. Since obesity is a major contributing factor for diabetes, doing yoga to keep your weight in check is the key. Following are 10 yoga poses to be followed for controlling diabetes regularly: 
#1 Pranayam
In this yoga asana, breathing in deeply and breathing out helps oxygenate your blood, and improves circulation. It also calms the mind and gives your rattled nerves some much needed rest.


Steps to do this pose: 
  • Sit on a yoga mat on the floor. Fold your legs in either padmasana or sit cross legged.
  • Now straighten your back, keep your chin parallel to the floor, place your hands on your knees with your palms facing upwards and close your eyes.
  • Breath in deep and hold your breath for five counts. Exhale slowly. Repeat this process at least ten times.
  • Once you are done, rub your palms together till they are warm, and place them on your eyes. Now slowly open them and smile.

#2 Setubandhasana
In this yoga asana, this pose not only helps keep one’s blood pressure in control it also helps to relax the mind, improves digestion, relieves the symptoms of menopause in women and stretches the neck and spine.
Steps to do this pose:
  • Lie flat on your yoga mat, with your feet flat on the floor.
  • Now exhale and push up, and off the floor with your feet.
  • Raise your body up such that your neck and head are flat on the mat and the rest of your body is in the air.
  • You can use your hands to push down for added support.
  • If you are flexible you can even clasp your fingers just below your raised back for that added stretch.
  • The key here is to not overexert or hurt yourself while doing this pose.
Tip: Avoid doing this pose if you have a neck or back injury.
#3 Balasana
In this yoga asana, known quite aptly as the child’s pose this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.


Steps to do the pose:
  •  Sit on the floor with your weight on your knees. Now flatten your feet onto the floor and sit on your heels.
  • Spread your thighs apart a little. Exhale and bend forward from your waist.
  • Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back.
  • You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its limit. You will get better with time.
  • This is a resting pose so you should ideally breath at a normal pace. You can stay in this pose for as long as three minutes or as little as five counts
Tip: If you are pregnant, have a knee injury or have diarrhoea do not do this pose.

#4 Vajrasana
In this yoga asana, this is a simple pose that is great to relax the mind, improve digestion and massages the kanda. According to Ayurvedic principles, kanda is a spot about 12 inches above the anus that is the point of convergence for over 72,000 nerves.


Steps to do this pose:
  • All you need to do is place a yoga mat on the floor.
  • Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.
  • Now gently place your buttocks on your heels. It is important to note that your heels are on either side of your anus.
  • Now place both your palms on your knees, facing downwards. Close your eye and breath in deeply at a steady rate.

#5 Sarvangasana
In this yoga asana, this pose is essentially known for its ability to regulate the working of the thyroid glands. These glands are responsible for the proper functioning of the entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system. Apart from that, it nourishes the spine with a good supply of blood and oxygen, helping you beat nervous system disorders, and improving your all round health.


Steps to do this pose:
  • Lie on a yoga mat with your legs extending outwards.
  • Now slowly raise your legs either by first folding them at the knees or by lifting them straight.
  • Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
  • All your weight should be on your shoulders. Make sure you breathe slowly and lock your chin into your chest.
  • Your elbows should be touching the floor and your back should be supported. Hold this pose for as long as you are comfortable.
  • To return to the lying position, slowly lower your body. Do not fall back to the lying position.
Tips: Do not do this pose if you suffer from any neck or spinal injuries. If you do have high blood pressure perform this exercise only under supervision.

#6 Halasana
In this yoga asana, this pose is great for those who sit for long hours and tend to have bad posture. It stimulates the thyroid glands, parathyroid glands, lungs and abdominal organs, therefore helping the blood rush to your head and face, improves digestion and keeps the hormonal levels in check. 


Step to do this pose:
  • Lie flat on the floor with your feet flat stretched out. Place your arms by your side and bend your knees so that your feet are flat on the floor.
  • Now, slowly raise your legs from the hips. Place your hands on your hips as you raise them and use your hands as support.
  • Now slowly bend your legs at the hips and try to touch the floor behind your head with your toes and straighten your hands so they are flat on the floor.
  • Breath out while going up. To return to the lying position gently roll your back  onto the floor, breath in while you come down. Do not drop down suddenly.
Tip to keep in mind: If you suffer from liver or spleen disorders, hypertension, have diarrhoea are menstruating or have suffered a neck injury, avoid doing this pose.

#7 DhanurasanaIn this yoga asana, this pose is great to strengthen your back and spine, stimulate the reproductive organs, beats stress and fatigue, relieves menstrual pain and constipation.


Steps to do this pose:
  • Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
  • Fold your knees and hold your ankles. Breathing in, lift your chest off the ground and pull your legs up and back.
  • Look straight ahead with a smile on your face. Keep the pose stable while paying attention to your breath.
  • Continue to take long deep breaths as you relax in this pose. But don’t get carried away!
  • Do not overdo the stretch. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.
Tip: Do not practice this pose if you have high or low blood pressure, hernia, neck injury, pain in the lower back, headachemigraine or a recent abdominal surgery or if you are pregnant.

#8 ChakrasanaIn this yoga asana, this pose is great to stretch the spine and relax the muscles of the back. Moreover it helps relax the mind and make it stress free.
Steps to do this pose:
  • To do this pose start by lying on your back with your arms horizontally stretched out in line you’re your shoulders.
  • Bend your knees and bring your feet close to your hips. The soles of your feet should be fully on the ground.
  • Swing your knees to the left until the left knee touches the ground (the right knee and thigh should rest on the left knee and thigh).
  • Simultaneously, turn your head to the right and look at your right palm. Make sure your shoulder blades touch the ground.
  • While the body is twisted, there is a tendency for one of your shoulder blades to lift off the ground. You must work against this tendency for the stretch to be effective.
  • Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
  • After a few minutes, you may slowly turn your head back to the centre, and straighten the torso and legs. Mirror the pose on the other side.
Tip: Avoid this posture if you have any spinal injuries.

#9 Paschimotasana
This yoga asana includes a forward bending pose that helps the blood to flow to the face. Apart from that, it helps the stomach function better, strengthens the thigh muscles and relaxes the back and arms.


Steps to do this pose:
  • Sit with your legs stretched out on the floor. Next hold the big toe of your feet with your index finger and thumb.
  • Now, exhale and slowly bend forward and try to touch your forehead to your knees.
  • The key is that your elbows should touch the floor.Do not breath in.
  • Stay in this position for five counts and inhale as you rise back to the sitting position.
Tips to keep in mind: If you have any type of back pain or complaints with your spine, do not do this pose. Moreover, be easy on yourself, you might not be able to touch your knees with your forehead. Know that if you keep at it you will regain your flexibility and be able to do the pose properly.
#10 Ardha Matsyendrasana
This yoga asana is specifically designed to increase the capacity of your lungs so it can inhale and hold more oxygen. It also loosens up the spine and relieves backaches and discomfort in the back.


Steps to do this pose:
  • Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
  • Bend your left leg and place the heal of your left foot beside your right hip (optionally, you can keep your left leg straight).
  • Now, Take the right leg over your left knee and place your left hand on your right knee and your right hand behind you.
  • Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out.
  • To come back to the starting position, continue breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight.
  • Repeat to the other side. Breathing out, come back to the front and relax.
Tip: If you have a back injury, do this pose only in the presence of a certified trainer.

We look forward to your kind swift response. Feel free to contact us and we can be of any assistance

Pankaj Thakur
Director and Founder
Indira Gandhi Institute Of Yoga Services (IGIYS)
9999166524
Email id: pankaj@igiyogservices.in 
To preview website click on this Link :  www.igiyogservices.in

© 2015 Copyright Indira Gandhi Institute Of Yoga Services.
All Rights reserved
Register Society No: S-55032 Of 2006 Under Society Registration Act 12 Of Government Of India

Yoga For Cervical

Yoga For Cervical       www.igiyogservices.in Book yoga trainer at home service @ 9999166524 Cervical has multiple mea...