JANUARY 2015 COMPLIMENTARY COPY
YOGA
VOL 1 ISSUE 2
YOGA FOR
HIGH BLOOD PRESSURE CURING
CONSTIPATION TONE UP YOUR
INNER THIGHS 10 Minutes Workout BEST NUTRITIONS FOR
ENERGY
ANTI AGING YOGA
AYURVEDIC DAILY LIFE REGIMENS HEALTHY FOOD
DALIA
ASK THE EXPERT Question & Answer
HOLISTIC HEALTH MAGAZINE YOGA SANJEEVANI.JANUARY, 2015
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Mention Yoga Sanjeevani to receive a special 30-40% discount
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JANUARY, 2015 YOGA SANJEEVANI
YOGA VOL 1 ISSUE 2
CONTENTS 4 5
JANUARY 2015
Publisher DR RAJ Editor VISHAKHA Graphic Designer VISHAL RAI Contributors
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GEETA RATAN G P SINGH (India) NARISA PHICHITSINGH RATNA SACHDEV
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EDITORIAL OFFICE: Apt-7 A, Komal Villa, 57/2-3 Sukhumvit Soi-12, Klongtoey, Bangkok 10110, Thailand. Mob- 08-47 567 998 E- healthy.yoga@yahoo.com www.healthyyoga.co Yoga Sanjeevani Magazine
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ISSN: 0972-8325
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READERS’ LETTERS EDITOR’S NOTE Yoga Sutras YOGA THERAPY High Blood Pressure Surya Namaskar : Anti-Aging Yoga TESTIMONIAL Hoora Tanwani NATURE CURE Curing Constipation AYURVEDA Ayurvedic Daily Life Regimens Food As Medicine-Garlic HEALTHY FOOD Dalia NUTRITION Best Nutritions For Energy EXPERT TALK Rungsima Amatyokul- Rose-Pilates FITNESS Tone Up Your Inner Thighs GALLERY Event Photo ASK THE EXPERT Question & Answer
READERS’ LETTERS
Ideal Size and Useful I commend’s your efforts to bring awareness about the value of the ancient practice of yoga, energy healing and healthy living. I would also like to congratulate you on the get up of your magazine: its ideal size and volume ensures a place for it even in a ladies' handbag! And makes quick reading. I also like the idea of putting the advertisements in the beginning or at the end, thereby ensuring an uninterrupted flow in the reading. My sincere wishes for successful readership. -Sita Rao Via email Write to the editor at:
vishakhabkk@gmail.com YOGA SANJEEVANI Magazine available in online. Go to... http://www.healthyyoga.co/ yoga_sanj.html
Changed my Life
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I have seen YOGA SANJEEVANI health magazine at my home. I read all pages and got very impressed from the first article ‘Get a flat belly fast’, because I was having trouble with my weight. I have started pranayama practice (twice a day according to the magazine instructions), after one month, it changed my life, improved my stamina and helped me to lose my weight by 2.5kg. I love this magazine and am so grateful that it helped me to change my life for the better. I have also introduced it to a number of my friends and relatives and they all liked it a lot. I am very happy, thanks to Yoga Sanjeevani. -Sonu Anant via email
EDITOR’S NOTE
TRUST IS THE CAPABILITIES OF YOUR LIFE.
How can we relax and learn to do it well? As it is often the case, for the answer we have to look towards the animals or to those humans less disturbed by the tumultuous world, namely our children. When a child sleeps it forgets all the problems. When a child sleeps it really sleeps, if it plays then it really plays and when it works it actually works. There is a full intensity in the activity at hand. Adults have the habit of mentally working when they sleep, play and even work. The one basic rule of “Yoga Sanjeevani” is to shut off all the thoughts on a conscious level about the things that you have completed. Don’t dwell or brood over problems. Your subconscious mind actually has great powers to solve problems without any need for the thought processes to be at a conscious level. When you have fed the necessary data into the mind about any particular topic, forget it. The mind will churn out the answer when it is required. Your conscious brooding on the problem in an effort to aid the process does not help. Have more trust in the capabilities of your mind. In this new year issue, we have added two new topics- Readers’ Letters and Ask The Expert in which we will read our beloved readers’ opinion and view towards “Yoga Sanjeevani” and on the “Ask The Expert” column, our experts will share answers of some of the readers’ questions on health regarding issues. As we are turning into new revolutionary year, we are wishing you a great, prosperous, blissful, healthy, bright, delightful, energetic and extremely happy new year 2015.
Dr Raj Editorial Director
YOGA SUTRAS
The Yoga Sutras of Sage Patanjali is an ancient classical text, which succinctly presents the profound teaching of yoga in 196 concise sutras or threads. Every word of each sutra is significant, and a deep understanding of Sanskrit, has the insight of an enlightened master. Each Sutra has been interpreted for the readers in each issue.
Sutra 2: What is Yoga ?
!!Yogaschitta vrtti nirodhah !!
To block the patterns of consciousness is yoga. It is a method through which you gain the ability to block out the things around you and concentrate on individual awareness. This initial practice of blocking out the external environment is called Meditation; one of the basic form of yoga. Regular practice of meditation can take the individual to a higher self-awareness and eventually to a state of Samadhi, when the expression of individual awareness, arising in different planes transcends, the state of yoga manifests. This is the order or sequence of evolution of our consciousness.
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YOGA SANJEEVANI JANUARY, 2015
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YOGA THERAPY
High Blood Pressure
High Blood Pressure is a disease of the modern civilization. Every one out of ten is affected by this physical ailment. It is shown to be the most common among the middle-aged persons, prticularly men and it has constantly been increasing from the last decades. It is an invisible disease and many people are completely unaware that they actually
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have it, although others experience few symptoms such as headaches, dizziness or ringing in the ears. High blood pressure is also called hypertension whereas low blood pressure is called hypotension. Both conditions may require treatment, although hypertension is usually regarded as the more severe as it makes the heart works harder to pump blood to the body and contributes to hardening of the arteries, or atherosclerosis, and to the development of heart failure. By DR RAJ
TREATMENT
FAQ
The best way to reduce it is to remove the real cause. The natural treatment may take some What Is "Normal" Blood Pressure? A blood pressure reading has a top number (systoltime, but don’t lose patience because it is the ic) and bottom number (diastolic). The ranges are: safest and the best way with no side effects to Normal: An adult is about 120 over 80 (120/80) get rid of this disease. Pre hypertension: 120-139 over 80-89 Any of the following treatments can be used, in conjunction with Yoga. Stage 1 high blood pressure: 140-159 over 90-99
YOGA
Yoga can play an important role in reducing blood pressure. If high blood pressure is diagnosed, it is initially necessary to take allopathic drugs in order to lower it, as in certain cases this can be a life threatening illness. However, yoga treatments are also effective in reducing blood pressure and once your doctor can see that the blood pressure is returning too normal.
Stage 2 high blood pressure: 160 and above over 100 and above High blood pressure in people over age 60: 150 and above over 90 and above People whose blood pressure is above the normal range should consult their doctor about the steps to take to lower it.
YOGA EXERCISES FOR HIGH BLOOD PRESSURE 10-15 minutes of light yoga exercises for every day: 10 reps each.
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2 Toe Bending
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3 Ankle Bending
Butterfly-A
Wrist Bending
8 Spinal Twist
Butterfly-B
10 Elbow Bending
Knee Bending
Ankle Rotation
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4
Hand Clenching
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11 Shoulder socket Rotation
Neck Movement
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PRANAYAMA (The Science of Breathing) Pranayama breathing technique is a very useful tool that the patient can follow up in daily life to reduce blood pressure. A few minutes breathing practice daily can work wonders. It will make you much less susceptible to illness, and you will acquire more power, vitality and calmness in your daily activities. Your thinking and clarity of thought will improve.
NADI SHODHANA (Alternate Nostril Breathing)
METHODS: Sit in a comfortable sitting position or on a chair and close your eyes. Close the right nostril with your thumb. Inhale through the left nostril, counting up to 5. At the end of inhalation close the left nostril as you release your thumb and slowly exhale through the right nostril to the count of 5 or more. At the end of exhalation slowly inhale through the right nostril to the count of 5. After completing the full inhalation close the right nostril. Release your ring finger from your left nostril and exhale to the count of 5 or more. This is 1 round. Try to practice at least ten to fifteen minutes daily. Precautions: At the slightest sign of discomfort reduce the duration of inhalation and exhalation.
SHEETKARI PRANAYAMA (The Hissing Breathe)
METHODS: Sit in any comfortable position.Close your eyes. The tongue should be folded back so that the lower surface touches the upper palate. Clench the teeth together and separate the lips as much as possible. Inhale through the gaps in the teeth. At the end of inhalation close the mouth. Exhale through the nose This is the end of one round.Do 5 to 10 rounds. NOTE: Those who have many teeth missing or no teeth at all will find this practice impossible. We suggest that you do kaki mudra as an alternative.
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HOME REMEDIES
1- Simply drink a cup of warm water with the juice from half a lemon, add to it each morning with an empty stomach. For the best results, do not add salt or sugar. 2- You can mix five or six drops of garlic juice in four teaspoons of water and take it twice a day. 3- Eat one medium-sized, raw onion daily. You can also mix one-half teaspoon each of onion juice with honey and take it twice a day for one to two weeks.
KAKI MUDRA (The crow’s beak)
METHODS: Sit in any comfortable position. Place the hands on the lap or on the knees. Make a narrow tube with the lips by pursing them.Keep the eyes open throughout the practice.Concentrate and eyes focoused on the tip of the nose.Inhale slowly and deeply through the mouth.At the end of inhalation close the lips. Exhale through the nose. The first round is completed at the end of exhalation. Do more rounds.
YOGA NIDRA AND MEDITATION
Many ailments are caused by deep rooted subconscious tensions. This is precisely true in the modern, competitive and industrial world nowadays. We believe that the best method of reducing hypertension and thereby, eliminating various diseases is the practice of Yoga Nidra and Meditation. We regard Yoga Nidra and Meditation as a yogic tranquilizer. It is a natural method of relaxing the mind and body, and combating disease.
TECHNIQUE OF YOGA NIDRA
Lie flat on your back in the supine position. Rest the arms in line with and on each side of the body. Leave a little space between the arms and the side of the body. The legs should be straight and slightly separated. Close your eyes. The practice is comprised of the following stages: 1-Physical relaxation2- Simple breath awareness 9
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YOGA SANJEEVANI JANUARY, 2015
TECHNIQUE OF MEDITATION
3-Rotation of awareness to the different part of the body. 4-Object visualization 5-End:Leave all pratice,Become aware of your breathing.Then be aware of your whole body. Chant mentally to yourself Aum.Repeat twice ,this is the end of yoganidra
ADVICE
1- Make sure you sleep for a minimum of six
hours a night. It is the only time when the blood has a chance to purify; maximum purification means less pressure for the arteries and veins.
2-Soak your feet in hot water for10-20 minutes while covering your upper body with a blanket.
3- Avoid too much straining of the heart. 4-Breathe deeply while you are walking or taking exercising.
5- Rub your body with a rough towel vigorously for 5 minute after you have taken your bath.
6- Avoid too cold water; add a little warm water to bring it to body temperature.
7- Avoid worries, tension, anger and haste. W e must try to be cheerful.
8- Losing just 10 pounds (4.5 kilograms) can help reduce your blood pressure. Blood pressure often increases as weight increases.
9- Regular physical activity — at least 30 to 60
minutes most days of the week — can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg).
10- If you find you need support beyond your family and friends, consider joining a support group.
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Make yourself comfortable in your chosen sitting position. Adjust yourself so that there will be no need to move your body during the practice. Close your eyes. Start the practice. Chant OM 3 times slowly, feel the vibration resonating, reverberating through out the whole body. Fix your attention on your own breath. Let your breathing be natural. Don’t force or try to control it. Be aware of the breath as it flows in and out of your nostrils. And when you breathe in, know that you are breathing in, when you are breathing out, know that you are breathing out. Total awareness of the natural breathing. Feel the breath flow in and out of the nostrils. Continue in this way for a few minutes. Be aware of your body and of the surroundings. Then open your eyes. This is the end of the practice.
TESTIMONIAL
t
Hoora Tanwani
How long have you been doing yoga? I have been doing yoga on and off since I was eighteen. So it has been 37 years.
Who have been your yoga teachers? My first teacher was Mrs. Asha Ghogar. Then in my late twenties I learnt yoga from guruji Dr. Raj Kumar Rai. Later I moved to Delhi and my teacher there was Mr. Ganesh. They all have been great teachers and helped me to progress in yoga. Presently I am learning from Ms. Visha. She is young and enthusiastic and great teachter who pushes and encourages me to do better and better. How have you benefited from yoga? By doing yoga I have benefited in many ways. It helps to keep my weight under control. It keeps my mind healthy. It has kept my body free from any major illnesses and above all keeps my spirit soaring high. I would recommend yoga to anybody and everybody. I would tell them to incorporate it in their daily lives as it will provide many benefits in the long run. Your age is 55, but you look a lot younger. What do you credit this to? Firstly, I give credit to my mother who taught me how to eat right. In those days there were no dieticians, etc. but she taught me to eat fresh and wholesome foods and to eat on time. What you put into your body will make an impact on your total health. Secondly, your lifestyle makes a great difference to your health so I believe in sleeping early and waking up early. Then prayers, meditation and pranayama (deep breathing exercises) help keep your mind calm and peaceful, so I incorporate them in my daily schedule as well. Yoga and walking are also part of my daily activities. If your body is healthy and mind is at peace, you automatically look younger.
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YOGA FOR CHILDREN
SURYA NAMASKARA
ANTI-AGING YOGA
The sun itself is a symbol. Its symbolizes spiritual illumination and knowledge, the light in the darkness of ignorance. A high proportion of the body’s waste products are eliminated through the skin. Surya namaskara results in increased perspiration and thereby encourages the elimination of toxins from the body, helping to prevent skin ailments. There are absolutely no age limitations with regard to the practice of surya namaskara; both young and old, male and female can do it and gain its many benefits
Surya namaskar consists of 5 essential aspects. These aspects are as follows: 1- Physical postures: There are 12 physical postures which correspond to the signs of zodiac.
2- Breathing: The whole movement of Surya namaskra from start to finish is synchronized with breathing. 3- Mantras: Associated with each of the 12 position of Surya namaskara, is a specific Mantra. They are energized and evocative sounds and through their power of vibration have subtle, yet powerful and penetrating effects on the mind and body. 4-Awareness: Don’t lose yourself in the practice, watch and be continually aware of every movement you perform. Without awareness the many beneficial results are reduced. 5-Relaxation: It is necessary to rest the body and allow the heartbeat and respiration to return to normal. It is also essential to intensify the feeling of mental peace and awareness.
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Pranamasana
(the prayer pose)
Stand erect with the feet together. Place the two palm together in front of the chest in an attitude of prayer. Close the eyes and relax the whole body. Breathing: breathe normally. Mantra: Om Mitraya Namah.
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Hasta Uttanasana (The raised arm pose)
Raise both arms above the head, keeping hands separated by a shoulder’s width. At the end of the movement bend the head, arms and upper trunk backwards. Breathing: Inhale while raising the arms. Mantra: Om Ravaye Namah.
Padahastasana (The forward bending pose)
Bend forwards and place the palms of the hands on the floor, either in front of or on each side of the feet. Keep the legs straight, try to touch your knees with your forehead or chin. Breathing: exhale Mantra: Om Suryaya Namah.
Ashwa Sanchalanasana (The equestrian pose)
Stretch the right leg backwards as far as you can. Simultaneously bend the left leg at the knee, but keeping the left food in the same position. Breathing: Inhale Mantra: Om Bhanave Namah.
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Parvatasana
(The mountain pose)
Raise your right knee. Simultaneously lower your head towards the floor and bend the back so that the hips move upwards. Breathing: Exhale Mantra: Om Khagaya Namah.
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Ashtanga Namaskara
(worship with eight points)
This position is so called because in the final pose, 8 points of the body are contact with the ground : the chin, the chest, 2 palms, 2 knees and the balls of both feet. Breathing: hold the breath outside. Mantra: Om Pushne Namah
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Bhujangasana ( The cobra pose)
Lower the hips to the ground. Simultaneously straighten the arms so that the head and back arch upwards. NOTE- The position of the hands and feet should not change throughout the movement. Breathing: Inhale Mantra: Om Hiranyagarbhaya Namah
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Parvatasana
(The mountain pose)
In the final pose the hips should be as high as possible, the head should be between the arms and the heels should be gently pressed towards the floor. Breathing: Exhale Mantra: Om Marichaye Namah
Ashwa Sanchalanasana (The equestrian pose)
Bend the left leg and place the left foot between the two hands, raise the head upwards. The position of the two hands and the right foot must not change. The arms should remain straight throughout. Breathing: Inhale Mantra: Om Adityaya Namah
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Padahastasana
(The forward bending pose)
Lower the head towards the ground. Try to touch the forehead to the knees. Breathing: Exhale Mantra: Om Savitre Namah
Hasta Uttanasana (The raised arm pose)
Raise the arms over the head and lean the head, arms and back slightly backwards. To do this, the abdomen must be pushed a little forward. Breathing: Inhale Mantra: Om Arkaya Namah
Pranamasana
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( The prayer pose)
This is the final pose and as the same as position one. Relax the whole body. Breathing: Exhale Mantra: Om Bhaskaraya Namah.
Limitations:
People with certain ailments such as sciatica, slipped disc, high blood pressure, coronary ailments and so on should not do surya namaskara. If you are not sure on this point seek expert guidance. However, ladies should not do it after their fourth month of pregnancy, but it can be continued after childbirth.
12 Benefits
The obvious characteristic of surya namaskara is the fact that it exercises the entire body. The back is bent forwards and backwards, the arms and legs are bent and straightened, the abdomen is compressed, stretched and so on. It is an integral exercise that influences the health of the whole body. Imbalance of the endocrinal system is often caused by mental tension. Surya namaskara can help to remove or reduce this deeper cause of hormonal malfunctions.
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BY
VISHA
YOGA SANJEEVANI JANUARY 2015
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NATURE CURE
Curing
Constipation Constipation can be treated very effectively by applying nature cure therapies, omitting the usage of drugs. Alternative Therapy is a natural way to relieve and cure chronic constipation. By following its simple tips, you will be totally cured with the constipation ailment. Constipation occurs when the normal frequency of bowel movement gets reduced. It is usually caused by the slow movement of stool through the colon or infrequent stools. Constipation can also make you feel bloated and uncomfortable and you may find yourself straining during bowel movements. by-DR.RAJ
CONSTIPATION RELIEF TIPS The following aids are best suited for curing constipation problem: Drink more Water:
Drink more water and if you feel the urge to go to the bathroom, go. Do not wait or hold it in. You can also train your bowels to be more regular. It may help to go to the bathroom every day at the same time
Avoid Chips:
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Snacks such as potato chips make the list of constipating foods mainly because they almost always replace a snack or side dish that is richer in fiber. There is another issue at play here, too. High-fat foods like potato chips cause delayed digestion, leading to a & #039; too-full & #039; feeling that mirrors constipation. For constipation relief, look for reduced-fat snack foods that contain whole grains to increase your fiber intake.
JANUARY, 2015 YOGA SANJEEVANI
Avoid Cookies:
Cookies as well as other sources of refined carbohydrates like pastries, cakes, and many crackers, have three strikes against them when it comes to constipation. They are low in fiber, low in fluid, and high in fat. For this reason, it is best to reduce your intake of these constipating foods in favor of higher-fiber dessert or snack choices, such as fresh fruit, which are great for constipation relief.
Avoid Fried Foods:
Greasy, fried foods, such as French fries, doughnuts, onion rings, and even heavily breaded good foods like fish, have a tendency to slow movement through your digestive tract. These types of foods can bind you up and be a cause of constipation. Just like potato chips, other deep-fried foods are greasy and take a long time to digest. This can slow your normal gastrointestinal movement. Choose cooking methods such as steaming and broiling instead for constipation relief.
Avoid Dairy products:
Cheese, ice cream, and other dairy products have a reputation of being “binding� or constipating foods. Dairy products made from milk can cause constipation to many individuals. In order to prevent constipation, try fruit sherbets instead.
Use Plant Foods:
Eat more plant foods such as vegetables, beans, fruit, whole grains, and nuts.These foods are all naturally rich in nutrients including fiber, and provide all the health benefits that go along with a fiber-rich diet. Most fruits will help to ease constipation such as berries, peaches, apricots, plums, raisins, rhubarb, and prunes are just some that may help. Salads made with lettuce, spinach, and cabbage will also help. Legumes (navy beans, kidney beans, chick peas, soy beans, and lentils), peanuts, walnuts, and almonds will also add fiber to your diet.
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HOME REMEDY FOR CONSTIPATION: • Make a powdered preparation of dried ginger root, long pepper, black pepper, and black salt in equal quantities. Have 1 teaspoon of this mixture at bedtime with lukewarm water and 2 to 3 teaspoons of phylum husk. • Make a powdered mixture of celery seeds, cumin seeds, and asafetida in equal quantities and have ½ teaspoon 15 minutes before meals twice a day. The Bael fruit, Aegle marmelos Correa (syns. Feronia pellucida Roth., Crataeva marmelos L.); is used in Ayurveda for many purposes, especially chronic constipation.
Triphala powder is very popularly used by the ayurvedic physicians for the treatment of chronic constipation
Ispaghula husk comes as granules or a powder that you mix with water. It comes in several different flavors. Some brand names are Fibrelief, Fybogel, Isogel, and Regulan. You buy this drug over the counter from a pharmacist.
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Healthy Yoga
Health is the fundamental aim of Life
For more information, please contact
08 996 575 04
www.healthyyoga.co
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AYURVEDA 20
AYURVEDIC DAILY LIFE REGIMENS Ayurveda explains many regimens that are to be followed for the maintenance of health and also for the diseases preventions. WAKE UP TIME It is recommended that one should wake up before sunrise, with a feeling of freshness and lightness.
NASYA Put 3 to 5 drops of Anu oil (a name of very effective herbaceous nasal oil) or Clarified Butter into each nostril in the morning in order to prevent sinuses regarding ailments such as cold, allergies, migraine, headache etc.
PERSONAL HYGIENE Wash your face with normal water & clean your eyes. This gives you an instant freshness.
SCRAPE YOUR TOUNGE Your tongue scraper should be made up of metal like gold, silver, copper, or brass which helps in removing plaque/coats more easily from the tongue.
SELF MASSAGE Putting oil on head regularly releases headaches, stress and tension, hair becomes smoother and strong. A person does not get to suffer from hair loss and graying of hair. Daily massage will help you to reduce fatigue as well.
GARGLES Sesame oil is the best for gargling. It gives strength to the jaws causes your teeth not to be set on the edge by sour intake helping you to relish the good taste of food. Lastly the oil will give unctuousness to throat.
EVACUATION Drinking a glass or two of warm water helps in the elimination procedure of your body. Try to empty your bowls without straining. Keep a good habit of elimination and follow it daily.
EXERCISE Any form of exercise should be practiced systematically according to your capacity and body constitution. Yoga can be performed along with Sun Salutation pose that will improve your flexibility and mental capacity of the body.
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FOOD AS MEDICINE
Garlic
A truly good physician first finds out the cause of the illness, and having found that, he first tries to cure it by food. Only when the food fails, does he prescribe medication? Normal resistance to disease is directly dependent upon adequate food. Adequate food is the cradle of normal resistance, the playground of normal immunity, the workshop of good health, and the laboratory of long life. Garlic has been prescribed as medicine since the dawn of recorded history in India and China, and probably long before that. Most of the research on garlic and our cardiovascular system has been conducted on garlic powder, garlic oil, or aged garlic extracts rather than garlic in food form. Those top-level benefits clearly come in the form of blood cell and blood vessel protection from inflammatory and oxidative stress. Damage to blood vessel linings by highly reactive oxygen molecules is a key factor for increasing our risk of cardiovascular problems, including heart attack and atherosclerosis. Oxidative damage can also lead to unwanted inflammation, and it is the combination of unwanted inflammation and oxidative stress that puts our blood vessels at risk of unwanted plaque formation and clogging. Garlic unique set of sulfur containing compounds helps to protect us against both possibilities—oxidative stress and unwanted inflammation.
Dosage
World Health Organization (WHO) monograph says: Unless otherwise prescribed, average daily dose is as follows: Fresh garlic- 2-5g; Dried powder- 0.4-1.2g; Oil- 2-5mg; Extract -300-1000mg (as solid material). Other preparations should correspond to 4-12mg of alliin or about 2-5mg of allicin, a component of garlic).
Side Effects
Like other foods even garlic has its side effects if taken in excess. Use commansense and don’t over use it.Raw garlic is very strong herb, therfore eating too much could cause problems of bad health irritation or even damage to the digestive tract.
This information is referenced from “Bradley PR, ed. British herbal compendium, Vol. 1. Bournemouth, British Herbal Medicine Association, 1992.”
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HEALTHY HEALTHYFOOD FOOD
Health benefits: • Since Broken wheat is made from whole wheat berries, it carries a great deal of nutrition and fiber as it includes the outer bran and germ of the wheat. For this reason, it is often added to healthy diet plans. • It is also a good source of iron, magnesium and phosphorus. • Broken wheat is more nutritious than rice, because it contains more fiber, more vitamins and minerals, and has a better glycemic index than white rice or refined flour.
Dalia
(Broken Wheat)
Instructions:
Ingredients
-1 cup Dalia/Broken Wheat -1 medium sized onion, finely chopped -1 inch ginger, chopped -1 or 2 green chilies, finely chopped -1 medium sized tomato, finely chopped -½ cup chopped carrots -½ cup chopped potatoes -½ cup shelled fresh green peas -4 cups water -1 tsp cumin -1 tbsp oil or ghee -Salt as per requirement
1. Heat oil or ghee in a pressure cooker. 2. Splutter the cumin first in the hot oil. 3. Add chopped onions and saute till they become transparent. 4. Now add chopped ginger, green chilies and saute for some seconds 5. Add tomato and saute for 1 minute.
6. Now add all the veggies and saute for 2 minutes. 7. Keep stirring 8. Rinse the Dalia and add veggies. 9. Stir for 3-4 minutes.Add 4 cups of water and salt 10. Stir in pressure cooker for 10-12 whistles till the Dalia is cooked well. 11. If the Dalia has not cooked entirely, then add some more water in the pressure cooker and wait for a few whistle more or cook without the lid till they are softened and you get porridge like consistency. 12. Garnish vegetable Dalia with coriander leaves and serve hot or warm.
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NUTRITION
BEST NUTRITIONS FOR
ENERGY
Four miraculous nutrients that beat fatigue, improve your stamina and fight with disease.
IRON
It helps to deliver oxygen throughout your body. You need 20 to 30 mg a day(Adult).
HOW TO GET IT:
Spinach, Swiss chard, Turmeric, Beet Green and Pulses are good sources of iron. Studies say that turmeric may reduce the risk of Alzheimer’s disease.
CALCIUM
It helps in bone structuring, controlling the muscles and nerve function, as well as to manage acid/ base balance in our blood stream. Calcium needs vary throughout life. You need 900-1000mg a day (Adult )
HOW TO GET IT:
VITAMIN C
Tofu, Sesame Seeds, Sardines, Yogurt, Spinach and Beet Greens are good sources of calcium.
Vitamin C is one of the safest and most effective nutrients. It helps in common cold and protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skins wrinkling.
VITAMIN E
HOW TO GET IT:
Wheat Germ Oil, Almonds, Sunflower Oil, Nuts and Seeds are the top sources of vitamin E.
You need 500 mg a day (Adult).
Papaya, Strawberry, Orange, Lemon, Melon, Cauliflower, Pineapple, Grapefruit, Raspberry, Spinach, Cabbage Raw Green, and Lime are generally a good source of vitamin C
It protects against heart disease, cancer, and age related eye damage (macular degeneration). You need 15 mg day ( Adult).
HOW TO GET IT:
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EXPERT TALK
Rose-Pilates
Rungsima Amatyokul is a certified yoga and pilates instructor. She has been teaching yoga and pilates for more than 10 years and has accolades number of certificates in both from prestigious institutes and yoga gurus. BY-VISHA You are one of the senior yoga and pilates teachers here in Bangkok. From what age have you started teaching yoga?
When I was 45 years old, I have started taking my private aerobic classes and just after three years I have started my yoga classes as I have been learning yoga and pilates before for a long time and then after two years I have added one new activity in teaching classes, pilates.
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Can you tell us about your major city and clients?
Yoga is a way of exercise with meditation, keeping your mind and body relaxed altogether whereas pilates is a way of exercise which concentrates only on the core of the body, stomach, back and its positioning.
I have been teaching in many fitness clubs of some of the major hotels in Bangkok including Shangri-La Hotel, Amari Atrium. Other fitness clubs include SCB Fitness, Tesco Bank, Capital Club, Urban Studio Yoga How do you feel to be a pilates and yoga teacher? and Yogalife. I feel extremely happy while teaching yoga and pilates. I was not having a good We can see extensive variety of yoga healthy life before but after learning and nowadays. What kind of Yoga do you practicing yoga regularly, my body has teach? Would you be more specific about become a lot healthier. So I decided to it? teach yoga to others in order to help them I teach Balance Yoga. Balance Yoga is in pursuit of healthy life. a light yoga class, concentrating on slow movements along with music. In this yoga What is your class duration normally? routine, students will be practicing all basic Usually my class lasts for two hours. movements of yoga, yet still get to use every core muscles. Balance Yoga is a combinaWhat do you recommend to our readers tion of yoga and pilates, students will get regarding health and fitness living? the best benefits of both types of workouts People should try to get some time away which include the core strength; comes from pilates and flexibility which comes from from their work and exercise. Yoga or Pilates is a way of systematic exercise yoga. which is good for your mind and body as a whole, helping you from getting too How is in your point of view yoga is stressful and keeping you healthy and fit.
different from pilates?
FITNESS
Tone Up Your Inner Thighs
10 minutes workout
WARRIOR POSE
Inhale while extending the right leg out to front, lifting the torso upright and bringing the right knee to align vertically with the right ankle. Raise both arms up straight. Tilt your head backwards and look at your hands. Take ten breaths
RAISED HAND TO BIG TOE POSE
HALF BOW POSE
Lift your right arm out to shoulder height and then your left leg out to hip height behind you. Next bend your left knee and reach back and grab the inside edge of your left foot. Gaze ahead now, arching your back evenly. Use your strong gluts to kick the top of your foot up to the sky, keeping your right arm straight back behind you and concaving the back. Lift out of the left shoulder, helping you to find stability, hold steady here for sever al breaths then release down. Repeat with opposite limbs.
Bend the right leg at the knee and raise the thigh as near as possible to the chest. Grasp the big toe of the raised foot with one
EXTENDED CAT POSE
As you inhale, extend your left leg and right arm in line with the body and keeping the shoulders level. As you exhale, l ower your arm back to the floor. Repeat with the left arm and right leg.
STRAIGHT LEG RAISE POSE
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Slowly raise your right leg to about a forty-five degree angle, keeping the leg straight. Hold for five seconds and then slowly lower down to the flat in a resting position. It is not necessary to take the leg straight up to ninety degrees, as the most difficult range of motion is the first two feet off the ground. Repeat on for twenty times. Switch to the left leg.
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GALLERY
Arya Samaj Bangkok and International Aryan League, New Delhi, India are honored to host the ‘ International Arya Mega Conference’ at Arya Samaj in Bangkok.
Karma Yoga event at Yogatique Bangkok
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Bangkok International VEG Alliance (BIVA) 23rd Anniversary Celebration
JANUARY, 2015 YOGA SANJEEVANI
Thailand J Chinese Vegetarian Festival hosting by BIVA member
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Annual Diwali Run at Lumpini Park, Bangkok organized by Hindu Samaj
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ASK THE EXPERT
Questions & A nswers Q I have severe back pain and cannot sit on the ground. Is it ok to learn yoga? Please advise?
Our Expert
A- For the first week, you should start on bed or
chair, after 1 or 2 weeks you can try on the ground. Day by day, it will increase your flexibility and vitality. Some yoga poses will help to relief your back pain as well.
Q
DR RAJ
I snore loudly during my sleep and find it inconvenient for those, sharing the room with me and feel embarrassing for myself. How can I get rid of it?
M.D. (Alt. Med.), Ph.D.(Yoga), N.D.(Naturopathy), Ayurveda Ratan.
Experience- 32 years (since 1982) Write to him at yogiraj_bkk@yahoo.com
Q
I practice Kapalbhati 300 strokes per day however it gives me a slight pain on my back.
A-Do not practice 300 strokes
A- You can do Kaphalbhati and Ujjayi
pranayama for 5 rounds, Lion pose, Shoulder Stand and Fish pose for 30 seconds and for 2 rounds. Persons who generally sleep in a supine position throughout are liable to snore. Try sleeping on your one side. That will reduce the severity of snoring.
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continuously in one position, also try to sit in Vajrasana. After Kapalbhati you can do sleeping spinal twist to relax your back and keep the blood stream on more specifically in the area where the flow has been slowed down because of sitting in a position for a while.
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