Yoga for Better Health & Fitness - Asanas Leading to Better Life

Yoga Exercise Mats for The True Yoga

2008-08-23T10:12:00.001+05:30

Hollywood stars, famous sportsmen, judges in the highest courts and the rest of us - busy executives - seek and find the true refreshment in yoga techniques. May be because you need to choose from a variery of yoga exercise mats to start experiencing its unique techniques, but may be just because it works. A unique path to enlightenment winds back 5,000 years in its native India. Yoga is steadily becoming World's most popular way to relieve the stress and ease pain. This happens because while you are doing yoga exercises you create mental imagery wich give an opprtunity to sort out all you ideas and solve problems. And mainly that's the reason of the huge amount of Yoga exercise mats in the market.

Yoga now conquers the continent — from the hills of Hollywood, where $20 million-a-picture actors queue for a session with their teacher in youga, to New York, where so many people find the refreshment in the rush day while doing yoga classes. We rush from our high-pressure jobs and routine in to the authoritatively mellow voice of an instructor, gently urging us to solder a union between mind and spirit.

Millions of people all over the World try to include some form of yoga in their fitness regimen. And the amount is steadily rising. Research says, that more than 80% of all U.S. health clubs offer yoga classes. Many in those classes are looking not inward but behind. We come to yoga for the discipline to restore our troubled bodies, and yoga makes us feel better: our mind, soul and spirit.

Alcohol Rehabilitation Center - Addiction Treatment Program

2008-07-11T19:08:00.007+05:30

Drug rehabilitation tends to address a stated twofold nature of drug dependency: physical and psychological dependency. Physical dependency involves a detoxification process to cope with withdrawal symptoms from regular use of a drug. - Wikipedia.

There are numerous programs that offer help in drug rehabilitation, including: residential treatment (in-patient), out-patient, local support groups, extended care centers, and sober houses. Newer rehab centers offer age and gender specific programs. When it comes to drug rehabilitation, Cliffside Malibu is the numero uno center which promises guaranteed results which are within reach of the common man. This Drug Rehab Center follows certain, rather stringent, rules and objectives including determining appropriate treatment for each individual, detoxing wherever necessary, and personalised drug rehailitation plan for each applicant.

Their staff has one obsession - get the patients rid of their addictions. They select only the creme de la creme of doctors, trainers, and staff members to ensure that the patients get only the best-in-class facilities and treatment. You can be doubly sure of this from the rich collection of heart-felt testimonials from the satisfied clients cured through their Drug Treatment Program.

If you are, unfortunately, suffering from alcoholism, drug addiction, eating disorders, depression, and other co-occurring disorders, and have a desire to live normal healthy life, then do visit this residential drug rehab, alcohol rehab center offering extended care facility for adults. They specialise on Alcohol rehab too, and their treatment includes detox, individual therapy, group therapy, depression treatment, and alternative medicine. Do check out Cliffside Malibu - the ultimate Drug Treatment Center and live a healthy life, forever.

Keeping medical scare stories in perspective

2008-06-26T09:02:00.001+05:30

There are many stories on the internet (and elsewhere) about people who take ambien expecting a good night's sleep, and then wake up to discover that they have been eating peanut-butter sandwiches during the night - personally, the only way I'd ever eat a peanut-butter sandwich is if I was asleep and then had no memory of it afterwards.

Taste is personal. But back to the urban myths. It seems that people have been sleepwaking their way through routine tasks and putting themselves in danger by trying to cook or, worse, driving a car. The FDA, never a body to be panicked into anything, last year required all drugs that are classed as "sedative hypnotics" to carry a warning. It's a strange kind of warning. It goes, "If you take this drug, don't walk around when you're alseep." But you get the idea.

Anyway, because sleep-aid medications are a part of this broad class of sedative hypnotics, I thought I'd better say a few words about it. By the way, did you know that the number of prescriptions for sleep-aids grew by 10% in 2007? That millions more prescrptions than in 2006 and does not include all the internet sales that avoid the need for a prescrption. So a vast number of people, not just in the US, but around the world, are knocking back sleep-aids like ambien (the brand leader).

So, what is the real scale of this sleepwalking phenom? Well, the World Health Organization (WHO?) has just woken up to the potential problem and has been gathering evidence. The use of sedative hypnotics for insomnia has been around for decades. In the good old days of the last century, people were happily swallowing benzodiazepines and then experiencing minor disorientations. Some found their memory was affected or they were more likely to get confused. With the more modern varieties of drugs (which are nonbenzodiazepines - that makes you feel better does it not?), we now have reports of some behavioral disturbances (fancy words including confusion, agitation and, of course, sleepwalking).

To find out exactly what level of crisis the world is facing, the WHO instructed its Collaborating Centre for International Drug Monitoring to spread its net wide. It draws its data from twenty-four countries which gives us a good snapshot of what is going on around the world. The latest news is just in. You'd better prepare yourselves for a shock. In 2006/7, there were 867 reports of adverse reactions following the use of nonbenzodiazepines. That is 36 reports per country over a 365 day period. Now go back to the fact that millions of people around the world are taking sedative hypnotics and you have a true measure of the scale of the problem.

Oh, and I forgot to mention that experts around the world are not entirely sure why people sleepwalk. The cause could be anything (including an adverse reaction to a drug). So before internet gurus and newspaper journalists get all excited about the latest story about a driver running a defense in a criminal trial for dangerous driving, let's remember that defendants will seize on any possibility to avoid a conviction. Personally, I'd blame the lawyers before I'd blame ambien for sleepwalking.

Enhanced Breathing Exercises Help Attain Better Life (2/2)

2008-06-24T13:04:00.001+05:30

Benefits

Pranayamas cause rhythmic expansion of the lungs, creating better circulation within the kidneys, liver, stomach, spleen, intestines, skin and other organs of the body
Oxygen is essential for efficient functioning of every body cell. It purifies the blood stream and therefore there is improvement in the quality of blood
The mind is calm and able to concentrate better.
Deep, slow breathing results in a stronger and more efficient working of the heart and lungs.

Types of Pranayama exercises
(1) Yogic breathing (the complete breath)
This breathing exercise uses the lower, mid and upper part of the respiratory muscles. Start with abdominal breathing, followed by thoracic breathing and finally clavicle breathing. Reverse the order when you exhale.
Benefits:

Increases lung capacity
Slows respiration rate
Calms the mind.

(2) Nadi Shodhana (alternate nostril breathing)
This is a simple form of alternate nostril breathing. Nadi means ‘channel’ and refers to the energy pathways through which the prana flows. Shodhana means ‘cleansing’. Nadi shodhana means purification of nadis or channels. Inhale through the left nostril, exhale through the right; inhale through the right and exhale through the left. This is one round of breathing.
Benefits:

Strengthens the nervous system
Helps conditions such as anxiety, depression, hypertension, and hypotension.

(3) Kapalabhati (cleansing breath)
Kapala means skull and bhati means to purify. In this pranayama, through quick, rapid expulsions of the breath, the nasal passages are cleansed and purified. Inhale deeply. Exhale partially with rapid movements of the abdomen.
Benefits:

Increases oxygen and blood circulation to the head region
Tones and strengthens the abdominal muscles
Improves digestion and prevents constipation.

(4) Bhramari (humming bee)

Brahmari means bee. The exhalation sound in this exercise is similar to a female bee. Place the thumb on your ears; and inhale, then exhale making the sound of the humming bee.
Benefits:

Nourishes and calms the brain cells
Soothes the nerves
Helps in treating insomnia

Enhanced Breathing Exercises Help Attain Better Life (1/2)

2008-06-20T13:00:00.001+05:30

Pranayama or breath control is an important bridge between the outward practices of yoga asanas, and the inward surrendering yogic practices. By focusing on the breath the mind becomes calm and balanced.

What it means
Prana means life force and anayama means control. Pranayama means mastering the life force within. When consciously controlled, it has a powerful vitalising effect on the body, mind and spirit.

Purpose
Pranayama helps to connect the body to its battery, the solar plexus, where tremendous potential energy is stored. When tapped through specific techniques this vital energy, or prana, is released for physical, mental and spiritual rejuvenation. Regular practice removes obstructions, which impede the flow of vital energy. When the cells work in unison, they bring back harmony and health to the system. Everything we do uses life force or prana — notice how fatiguing it is when an argument leaves you feeling drained. For most of us, this vital energy is constantly depleted and never recharged.

Fast, shallow breathing
Pollution, bad posture and faulty living habits enable us to use only a fraction of our potential respiratory capacity. Our lifestyle and unhealthy habits cause restriction in our breathing pattern. Poor posture (hunching, slouching) reduces lung capacity. This results in fatigue caused by the decrease in blood circulation and insufficient supply of oxygen to blood cells. Oxygen is the most vital nutrient in our bodies. It helps to maintain the flow of oxygenated blood to the nerves, brain, spinal cord and cardiac muscles, maintaining their efficiency.

Interiorisation
The link between the mind and breathing is most significant. The Yogic sutras encourage practice of pranayama to calm the mind, especially before practising meditation. The first step is to create breath awareness. Here, awareness of the breath means keeping the mind alert, still and free of clutter.

Concentration
During the practice the mind concentrates on inhalation, exhalation or retention of the breath. Different pranayamas emphasise different techniques. Inhalation supplies abundance of oxygen to the entire body. Exhalation expels waste products and toxins from the body. Retention is holding of the breath to gain control and prevent dissipation of energy.

To be continued...

Yoga for drooping shoulders — II

2006-09-25T10:26:00.001+05:30

Exercises to increase flexibility and remove stiffness

Today we focus on postures that increase the range of movement of your shoulders. As your flexibility improves and your movement increases, you will feel lighter on your shoulders and feel them moving backwards. Remember to hold the postures for some time as the longer you hold them, the more results you will get.

Caution: Those with cervical problems should practice the following exercises with care. Those with severe back and shoulder conditions, should avoid exercise three.

Exercise 1
• Lie on your stomach, your legs straight, your feet together, your soles pointing upward and your forehead on the floor
• Place your palms below and to side of the shoulders, your elbows tucked in close to the body
• Inhale, slowly raise your head and upper body, straighten your arms and curve your back backward to maximum as shown
• Hold, breathing normally
• Exhale as you slowly come down to start position.

Exercise 2
• Lie flat on your stomach, your legs together, your arms beside the body, your chin on the floor
• Bend both your knees
• Reach for your toes or ankles and grip them firmly
• Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards
• Hold for 10-20 seconds
• Exhale and slowly release the legs and come down.

Exercise 3
• Stand on your knees, keeping them a little apart, your feet stretched out
• Lean back; catch hold of your right heel with your right hand
• Take your left arm back over your head, push the abdomen forward, drop the head back and arch backward as far as you can
• Hold as long as comfortable, breathe normally
• Slowly raise your head, bring your arm forward, come up, release your right hand and resume starting position
• Repeat with the other side.

Exercise 4
• Go down on your hands and knees, your hands placed below the shoulders, your feet together
• Inhale, exhale and slowly drop your head down and arch the back as shown
• Hold for 10-30 seconds, breathing normally
• Inhale as you raise the head and lower back to the start position.

Yoga for Women - Pamper your beautiful body

2006-09-25T10:17:00.001+05:30

Every organ in the body is a muscle performing a specific function; be it digestion or secretion of hormones or detoxification of the body. The reproductive organs are muscles that need some form of massage. These exercises do just that. It works your reproductive organs so that they function smoothly and optimally.

CAUTION: Those with heart disease or high blood pressure and pregnant women should avoid Exercise 1. People with severe lower back conditions and stiff knee-joints should do Exercise 2 - 4 with care which will stabilise the breath.

EXERCISE 1
• Sit with your legs stretched out, and your back straight
• Bend one leg; place your ankle on the opposite thigh, close to the groin
• Bend the other leg and place the ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
• Exhale completely, pull up the genital space and close the anal space. Keep abdominal muscles tight
• Relax the lock and inhale
• Repeat thrice.

EXERCISE 2
• Sit with your legs stretched out, and your back straight
• Place your palms slightly behind you
• Bend one knee and place below your other knee
• Lower your bent knee to the floor as shown
• Look in the opposite direction
• Hold for 10-30 seconds
• Repeat with the other leg.

EXERCISE 3
• Lie flat on your back with arms stretched out and palms down
• Bend one leg, place foot on your other knee
• Gently twisting the spine, drop upright knee towards the floor Keep both your shoulders on the floor and look in the opposite direction
• Hold for 10-30 seconds, breathing normally
• Repeat for the other side.

EXERCISE 4
• Bend your right leg to bring your knee in front of the body and stretch the other behind
• Place your palms in front, place your front heel away from the groin
• Inhale slowly, cup your fingers and stretch your upper body backwards and look at the sky
• Hold for 10-30 seconds. Repeat.

Yoga for drooping shoulders — I

2006-08-31T16:44:00.001+05:30

As a person grows old his/her age reflects in their shoulders. They tend to droop and hang forward creating an unattractive look. Even a young person sometimes develops this problem due to lack of exercise, low self -confidence or depression. These simple exercises done over a period of time will slowly straighten your shoulders and give you a much more positive feeling about your self.

Caution: Those with cervical problems should practice the following exercises with care. Those suffering from sciatica, slipped disc or serious back conditions, should avoid exercise four.

Exercise 1
• Sit with your legs together and stretched out in front of you and your back erect
• Place your hands behind you and below your shoulders as shown
• Inhale as you slowly drop your head back, push your chest out and bend your foot forward
• Hold for 10-30 seconds, breathing normally
• Slowly lower your chest, raise your head and come back to the start position.

Exercise 2
• Lie on your stomach, your legs straight and your feet together, your soles pointing upward and your forehead on the floor
• Place your palms below and to the side of the shoulders, your elbows tucked in close to the body
• Inhale, slowly raise your head and upper chest as shown
• Hold for 10-30 seconds, breathing normally
• Exhale as you slowly come down to the start position.

Exercise 3
• Lie on your stomach, your legs straight, your feet together, your soles pointing upward and your forehead on the floor
• Interlock your hands behind your back as shown
• Inhale, slowly pull your arms back and raise your head and upper chest as shown
• Hold for 10-30 seconds, breathing normally
• Exhale as you slowly come down to the start position.

Exercise 4
• Sit back on your heels, your knees together, your toes overlapping, your back straight and your palms on your knees
• Inhale, slowly raise both your arms straight above your head
• Exhale and slowly bend your arms forward — straight and in line with your ears. Rest your forehead on the floor and bring your palms together
• Hold for 30 seconds, your body relaxed, breathing normally
• Inhale, slowly raise your arms and upper body, exhale and lower your arms to the start position.

Yoga for Women - Taking time out for yourself

2006-08-17T09:56:00.001+05:30

In these modern times, women are expected to look after both their homes and work hard at the office, often without a single break. This of course is not possible as every human being requires time and space for themselves. The following re-energising techniques should help.

Exercise 1
• Sit with the left leg stretched out
• Bend the right leg and place your foot between the left thigh and calf muscles.
• Bend the left leg and place the left foot under the right thigh
• Press the right thigh to the ground
• Place the hands on the knees, with the palms up, and place the tip of the forefinger on the centre of the thumb
• Keep the back straight and breathe normally.

Exercise 2A
• Sit in padmasanas for Exercise 1
• Roll your tongue, as shown
• Slowly inhale to a count of five through this passage made by the tongue
• Exhale through the nostrils to the count of ten. Repeat 10-15 times.
Exercise 2B
• Make a square shape with your lips, showing your teeth
• Slowly inhale to a count of five through your mouth with your teeth closed
• Exhale slowly through your nose. Repeat 10-15 times.

Exercise 3
• Sitting in padmasana, close your eyes and inhale deeply as you count 1-5
• Hold your breath; press the chin down on the jugular notch (mid-point of the two collar bones under the chin)
• Raise the chin up four fingers above the jugular notch and make a humming sound like a bee. Slowly exhale as you hum
• Listen to the sound vibrations as they travel up and spread through the head
• Repeat three times
• Gradually lower your back and legs without strain or jerky movements.

Exercise 4
• Sit as in padmasan, with your eyes close, and body relaxed
• Inhale. As you exhale, chant 'Om' emphasising the 'M' sound for as long as you can draw the breath out. Listen to the vibration of 'Om' sound in the body as you chant.

Yoga Asanas to get rid of a double chin – I

2006-06-23T10:14:00.000+05:30

In this series, we are going to practice all asanas that target the chin area by stretching and contracting the muscles which connect the chin to the neck. Your concentration on the chin area is key for getting the desired results. Your intensity, along with focus will soon chisel your face and remove that nagging double chin.

Caution: People with severe back and shoulder conditions, peptic ulcers, hernia or hyper-throidism and pregnant women should avoid these exercises.

Exercise 1
• Stand on your knees, keeping them apart
• Lean back, place your palms on the soles of the feet, as shown. If difficult, grasp the right heel with the right hand and then the left heel with the left hand
• Push the abdomen forward, drop the head back and arch backwards as far as you can
• Hold the position as long as you're comfortable, breathing normally
• Slowly release one hand, then the other and come back to starting position.

Exercise 2
• Lie on you stomach, legs straight, feet together, soles facing up and forehead on the floor
• Place both palms on the side of the shoulders with elbows tucked in close to the body
• Inhale, slowly raise the head and the upper body and straighten your arms, as shown. Hold the position, breathing normally
• Exhale as you slowly resume the starting position.

Exercise 3
• Stand straight with your legs wide apart and hands on your hips
• Turn one leg and upper body to one side and bend the other knee
• Raise both the arms over the head and place the palms together
• Lower the hips and bend backwards. Look up
• Hold the position for 10-30 seconds
• Repeat with the other leg.

Exercise 4
• Lie flat on your back with your arms by your side
• Apply pressure on your elbows to lift and arch your back, rest the top of your head on the floor and place your palms on your thighs, as shown
• Hold the position for 10-30 seconds, breathing normally
• Slowly release the position, lower the chest and resume the starting position.

Bye-bye, back FAT!

2006-06-15T10:54:00.001+05:30

Here are a few exercises that help you fight that bulge at the back

A little fat on the upper body of a woman can look real sexy. However, it is desirable only till the time the fat deposit is on the front. Back fat or that extra roll on top of or just below the bra strap is something one can live without.

Back fat, like fat anywhere else on the body, only disappears when you burn more calories than you consume. Fortunately, there are ways to tone these back muscles and hence make them look less flabby. A muscular back is firm, sexy and key to giving you a leaner physique. A well-developed upper back gives you that coveted V-shape that makes your waist and hips look slimmer. And a strong back makes good posture possible.

DUMBBELL ROWS
Stand next to a bench or sturdy chair. Place one hand on the bench or seat of the chair for support, and bend forward from your hips, keeping your belly button drawn toward your spine and your back and head almost parallel to the floor. Hold a moderately heavy dumbbell (you should start to fatigue around the eighth repetition) in your free hand, dangling it down so that it too is parallel to the floor. Retract your shoulder blade, bend your elbow and draw the weight up until your hand is touching your torso. Slowly lower the weight back down. Switch sides and hands.

Tip: Remember to keep your back straight. You should feel this exercise primarily in your back, not your arms. If you feel it in your arms, you're not retracting your shoulder blade before you lift. To test yourself, try to squeeze your shoulder blades together in back as if pinching someone's finger between them. Got it? Now try it with just one shoulder blade.

OPPOSITE ARM AND LEG LIFTS
Lie on your stomach with your arms extended over your head and your legs straight. Toes and palms should rest on the floor. The pelvis and chest should be pressed firmly into the floor. Rest your forehead on the floor or turn your head to one side if that's more comfortable. Begin with your right arm and left leg raised slightly off the ground.You will feel some muscular tension in the lower back, gluteus and right shoulder. Raise both the right arm and left leg slowly until it feels difficult to keep your pelvis and chest flat on the floor. Lower and repeat with the opposite leg and arm combination.

Warning: Don't twist or rock your body to make this easier. If you've had lower back problems, this exercise might not be for you. Stop if you feel pain that isn't just muscular tension.

REAR DELT FLY
Sit on the edge of a bench, holding light weights (1.5 to 3.5 kgs) in each hand. Lean forward from your hips, flattening your back. If you can, rest your chest on your knees. Place your hands behind your calves with your palms facing each other. Tuck your chin into your chest. Raise your arms up to the sides, gradually bending your elbows as they come up. Squeeze your shoulder blades together (see tip under "Dumbbell rows"). Pause at the top of the extension and then slowly lower back down.

Yoga for a healthy back

2006-05-24T11:29:00.001+05:30

Advanced asanas for the back – Part I

These asanas are for stretching of the chest and shoulders, groin and inner thighs. They also strengthen the thighs, hamstrings, calf muscles and back.

Caution:
People with heart problems and high blood pressure should not practice these postures. Those with back pain and weak knees should avoid step 4 in Exercise 1, step 2 in Exercise 2 and step 3 in Exercises 3 and 4.

Exercise 1
• Stand straight with your legs apart and hands on your hips
• Turn one leg and your upper body to one side and bend the other knee
• Raise your arms over your head and join the palms
• Lower the hips and bend backwards as much as you can. Look up.
• Hold the position for 10-30 seconds
• Repeat with the other leg.

Exercise 2
• Repeat the first two steps from Exercise 1, keeping your hands on the hips
• Raise one arm over your head with palm facing up and bend backwards as much as you can. Look up
• Hold the position for 10-30 seconds
• Repeat with the other side.

Exercise 3
• Repeat the first two steps from Exercise 1
• Take both arms behind your back and hold both wrists
• Stretch both the arms up and bend backwards while looking up, as shown
• Hold the position for 10-30 seconds
• Repeat with the other side.

Exercise 4
• Repeat the first two steps from Exercise 1
• Bend the front knee
• Interlock both hands behind the head and bend backwards as much as you can, and look up
• Hold the position for 10-30 seconds.

Yoga for your love handles - I

2006-05-16T17:05:00.001+05:30

Asanas that help get rid of bulky sides – Part I

Today we start working on the sides of the body. These asanas stretch and tone the sides of the body and remove excess fat. They tone the internal organs of the abdominal area and also increase the respiratory capacity of the lungs.

Caution: Do not hold your breath while holding these postures. Those with high blood pressure, vertigo or severe back problems should not do exercises 3 and 4.

Exercise 1
• Stand straight with your feet together and the arms by your side
• Raise one arm sideways up to your shoulder-level. Stretch your arm up
• Exhale, stretch the arm over your head while bending the body to one side
• Hold the position for 10-30 seconds and inhale. Resume the starting position
• Repeat with the other side.

Exercise 2
• Stand with your feet apart and arms by your side
• Keeping both your arms parallel, raise them up and bend towards your side
• Exhale and stretch
• Hold the position for 10-30 seconds
• Inhale and resume the starting position
• Repeat with the other side.

Exercise 3
• Stand with your legs wide apart and arms by your sides
• Raise one arm up to the ear. Exhale and stretch that arm over the head, bending your body to one side with the palm facing down
• Hold the position for 10-30 seconds, breathing normally
• Inhale and go back to the starting position• Repeat with other side.

Exercise 4
• Stand with legs wide apart and arms at shoulder level
• Point the right foot outward and raise your left arm above your head
• Exhale and slide the right hand down to touch the foot, bending your body to the side
• Keep your left arm straight and stretch your arm as low as you can
• Hold the position for 10-30 seconds• Repeat with the other side.

LET’S LOSE WEIGHT - Biggest Worry of Our Times

2006-05-10T10:32:00.000+05:30

‘Half Our Patients Now Ask For Surgery To Get Rid Of Excess Flab’

Mumbai: Canadian Patricia Gobert arrived in Powai in April 2005, carrying the baggage of her 190-kg frame and the trauma of a failed surgery to shed her excess weight. But she had a dream. She told herself that the next time she crossed the Pacific to meet her parents, she would be lighter by a few kilos. A series on online consultations and visits to the nearby Hiranandani Hospital later, as a gift to celebrate her “first anniversary in Mumbai’’, she underwent a minimally invasive gastric bypass surgery on April 3.

A result perhaps of the combination of a boom in private medicare, the emergence of newer techniques and anti-obesity support groups, more and more obese people are opting for surgery, the most drastic way to lose weight. A fortnight after Patricia’s procedure, husband Brian decided to undergo the same. “It’s destiny that we came to India, found helpful medical people and underwent the operation,’’ said Brian (49).

If the US recorded over 1.5 lakh such surgeries in 2005, India’s modest boom translated to over 300 people opting for it every year. Medical tourism, said experts, would help the segment flourish especially because US insurance companies were stringent about eligibility for such surgeries. India, on the other hand, had no such checks.

M Lakdawala, who operated on the Goberts, believes there is another factor fuelling the rush for anti-obesity surgery on desi shores: family power. “Patricia and Brian aren’t the only family who have tried out surgery. I have had cases in which sisters have inspired each other, a mother-in-law inspired her son-in-law or a daughter’s surgery helped a mother make a decision,’’ said the Lilavati Hospital consultant.

According to Ramen Goel, secretary of the Indian Association for Advancing Research in Obesity, more and more obese patients were becoming open to surgical options.

“Five years ago, if we had 20 patients a month, only one would be open to surgery. Now, almost 50% of the patients coming to us ask for surgery as the first option,’’ he said. But is the ‘cut’ really the best way to lose weight? Goel pointed out that two-thirds of obese patients on diet put back their lost weight within a year. “So surgery has a better chance of helping such patients’’.

Endorsing his viewpoint is a study by Monash University stating that surgery was significantly more effective for long-term weight loss in obese patients than diet and exercise. The Melbourne researchers said surgical patients lost an average 20.5 kg after two years compared with 5.3 kg for a diet and exercise group. However, Lakdawala felt that surgery should not be the first option. “It is only the option for those morbidly obese. Persons with a BMI (body mass index) between 40 and 50 are the only ones who should look at surgery,’’ he said.

Endocrinologist Shashank Joshi felt lifestyle modifications were the best option for most obese people, except a “select few’’ with a BMI of over 40. Many experts were also concerned with the controversies surrounding bariatric surgery (see box). A study by the Journal of American Medical Association (JAMA) had in its October 2005 issue voiced several safety issues, including high death and repeat hospitalisation rates among patients who underwent obesity surgeries. But as a doctor who didm’t want to be identified pointed out, “Different obesity operations have varying risks.

Patients can opt for the gastric band (around the mouth of the stomach) that has the lowest risk as compared to the gastric bypass (using staples or to bind a part of stomach).’’ But the last word on the surgery vs dieting debate comes from patients themselves. For the first time in her 50 years, Patricia Gobert has lost 15 kg in a month. “I feel a sense of healing inside,’’ she said.

Yoga for Cosmetic Beauty - IV

2006-04-24T18:48:00.001+05:30

Asanas for premature greying and falling of hair - III

As you know, bandhas (neuro-muscular locks) are used to correct the hormone levels in a man. Balanced hormone levels will result in less stress and less emotional agitation, which are the leading causes of hair problems. The intensity with which you practice these asanas will determine the results.

Caution:
Pregnant women and those with heart problems and high blood pressure should avoid Exercise 1 and 2.
Those with cervical spondylosis, vertigo, high blood pressure and heart disease should avoid Exercise 3.

EXERCISE 1
• Sit with your legs stretched out and your back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin n Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
• Exhale completely, pull up your groin and close the anal passage. Keep the abdominal muscles tight
• Release the lock and inhale
• Repeat only thrice.

EXERCISE 2
• Sit as directed in steps one and two of Exercise 1
• Lean forward slightly and exhale forcefully
• Suck in your stomach to create a hollow
• Hold your breath as long as you are comfortable
• Release and breathe in
• Repeat only thrice.

EXERCISE 3
• Sit as directed in steps one and two of Exercise 1
• Inhale deeply. Keeping the chest high, hold your breath and press your chin against the chest
• Hold the position for as long as you are comfortable
• Release, look up and exhale
• Repeat only thrice.

Yoga for Cosmetic Beauty - III

2006-04-24T12:57:00.001+05:30

Asanas for premature greying and falling of hair - II

These asanas aim at increasing the blood flow to the head and the skull. As you practice them you will feel an increased flow of blood to your head. Bring your focus to it and hold the positions for 30 seconds, with complete concentration on your head.

Caution: Those with hernia, high blood pressure or spinal injury shouldn’t try Exercise 3

Exercise 1
• Lie down on your back with arms by your side. Slowly raise both legs to a 90 degree angle
• Lift your hips and back off the floor, lower your legs towards your head and support your hips with both hands
• Slowly lower your hands towards the shoulders and bring the legs back to a 90 degree angle
• Support the whole body from the shoulders so that the body and the legs are in a straight line. Keep your chin pressed against the chest
• Hold the position for 30-60 seconds, breathing normally
• Gradually lower your back and legs without straining them.

Exercise 2
• Sit with both legs stretched out and the back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin
• Lean back on the elbows and lower your head
• Bend your elbows behind the head and place your palms on the floor
• Apply pressure on your palms to raise your head and shoulders and balance with the crown of your head. Hold your toes with the fingers
• Hold the position for 10-30 seconds
• Release the toes, elbows, head and shoulders n Prop yourself up on elbows and straighten both arms one at a time to return to the starting position.

Exercise 3
• Lie flat on your back with arms by your side
• Slowly raise your legs to a 90 degree angle
• Lift your hips and support them with your hands, as shown
• Hold the position for 10-30 seconds, breathing normally
• Slowly come back to the starting position.

Exercise 4
• Sit back on your heels
• Grasp the lower calves just above your ankle
• Slowly bend forward, placing the crown of the head on the floor, as shown
• Raise your hips till your thighs are vertical and your chin presses against the chest
• Hold the position for 5-20 seconds, breathing normally
• Slowly raise your head and upper body, and sit back on your heels.

Yoga for Cosmetic Beauty - II

2006-04-10T10:04:00.001+05:30

Asanas for premature greying and falling of hair - I

Stress is the leading cause of all hair problems. In this series, we will be using asanas, breathing techniques and bandhas to address the problem of stress. We will also show you a few asanas that increase blood circulation to the head, which, in turn, stimulates hair growth and prevents early graying. The following breathing exercises are to be performed slowly, with emphasis on complete relaxation.

Caution:
Those suffering from high blood pressure and respiratory illnesses should not practice Exercise 1
Those with low blood pressure or respiratory illnesses should not practice Exercise 2
Those with high blood pressure or heart problems should not hold their breath in Exercise 3.

Exercise 1A
• Sit with your legs stretched out and back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of bent leg, close to the groin. Place your hands on your knees
• Roll your tongue, as shown
• Slowly inhale to the count of five through the passage made by the tongue
• Press the chin against the chest and hold the position to the count of 10
• Raise the chin and exhale to the count of 10
• Repeat 10-15 times.

Exercise 1B (For those who find it hard to do Exercise 1A)
• Sit as directed in Steps 1 and 2 of Exercise 1
• Make a square with your lips, as shown, and bare your teeth
• Slowly inhale to the count of five through this passage made by the tongue
• Press the chin against the chest and hold the position to the count of 10
• Raise the chin and exhale to the count of ten
• Repeat 10-15 times.

Exercise 2
• Sit the way you did for exercise 1 and 2
• Bend the forefinger and middle finger of your right hand
• Place that thumb between the eyebrows, press your left nostril with the ring finger. Inhale through the right nostril to the count of 5
• Hold your breath to the count of 10
• Reverse positions as shown. Exhale through the left nostril to the count of 10
• Now inhale through the left nostril and hold your breath
• Now, reverse the position of fingers and exhale through the right nostril
• Repeat 12 times.

Yoga for cosmetic beauty - I

2006-04-10T09:57:00.001+05:30

Asanas for balancing hormones (by bandhas)

Bandhas or neuro-muscular locks are like vitamins in a man's diet. They control the hormonal levels in a body by applying pressure on the glands. Balancing the hormones has an immediate effect on the skin of a person. Practise these bandhas with all your intensity to get startling results.

Caution:
Those with heart problems, high blood pressure and pregnant women should avoid Exercise 1 and 2.
Those with cervical spondylosis, vertigo, high blood pressure and heart disease should avoid Exercise 3.

Exercise 1
• Sit with your legs stretched out and your back straight
• Bend one leg, place the ankle on the opposite thigh, close to the groin. Bend the other leg and place that ankle on the thigh of the bent leg, close to the groin. Place your hands on your knees
• Exhale completely, pull up the genital space and close the anal space. Keep your abdominal muscles tight
• Release the lock and inhale
• Repeat only thrice.

Exercise 2
• Stand with your legs apart and slightly bent. Rest your palms on your thighs
• Bend your back and exhale forcefully
• Suck in your stomach to create a hollow space
• Hold the position as long as you can hold your breath comfortably
• Release the contraction and breathe
• Repeat only thrice.

Exercise 3
• Sit as directed in Steps 1 and 2 of Exercise 1
• Inhale deeply. Keeping your chest high, hold your breath and lock your chin against the chest
• Hold the position as long as you can
• Release the chin, look up and exhale
• Repeat only thrice.

Yoga for dark circles and pimples- III

2006-04-07T16:56:00.001+05:30

Headstands, though difficult, can bring about a total change in the face as they increase the blood circulation like no other asanas. Practice the following with caution and you will notice results in no time.

Caution:
Those with high blood pressure should not do these exercises
These exercises should not be practiced alone until they have been mastered. Have someone stand behind you until you learn to maintain your balance
Avoid these asanas during menstruation.

Exercise 1
STEP 1:
• Sit back on your heels, interlock your hands and place them in front of you on the floor
• Keep your elbows close to your knees
• Rest the crown of your head in the hollow of your palms.

STEP 2:
• Curl the toes in, shift the weight and push your body forward so that the crown of the head is in the hollow of your palms while the top of the forehead rests on the floor

STEP 3:
• Raise your hips by straightening your legs and move both the feet towards your head until the torso is vertical.

STEP 4:
• Shift your weight onto the elbows and the head, lift both feet off the ground and keep the knees bent.

STEP 5:
• When you maintain your balance, slowly extend both the legs straight into the air
• Hold the position for 10-30 seconds, breathing normally.

STEP 6:
• Bend your knees and lower your legs and feet to the ground. Sit back on your heels and resume the starting position.

Exercise 2
• Repeat steps 1-5 of Exercise 1
• Slowly spread your legs sideways
• Breathe normally and hold the position for 10-30 seconds
• Bring both your legs together and follow Step 6.

Yoga for dark circles and pimples- II

2006-04-03T16:22:00.001+05:30

Mudras or gestures are subtle ways with which we can attack the same problems of dark circles and skin problems and yet achieve our results. They require a meditative attitude and focus on the face for maximum effectiveness.

Caution:
Those with backache or severe arthritis of the knee joints should not do these. Those suffering from anal fistula should avoid Exercise 3.

Exercise 1
• Sit with your legs stretched out and your back straight
• Bend one leg, place your ankle on the opposite thigh, close to the groin. Bend the other leg and place the ankle on the thigh of the bent leg, close to groin
• Take both hands behind your back and use one hand to hold the other wrist
• Close your eyes, relax your body and inhale
• Exhale as you bend forward, resting your forehead on the floor
• Hold the position for 10-30 seconds, breathing normally
• Inhale as you raise your body back to starting position.

Exercise 2
• Sit back on your heels with knees placed together, toes overlapping and your back straight
• Inhale, slowly raising both your arms above your head
• Exhale and slowly bend forward with your arms straight and in line with your ears. Rest your forehead on the floor and place your palms together
• Hold the position for 30 seconds. Relax your body and breathe normally
• Inhale, raising your arms and upper body and slide your arms back to the starting position.

Exercise 3
• Repeat steps one and two of Exercise 1
• Close your eyes and relax your body
• Inhale slowly and simultaneously contract the anal muscles as tightly as possible, but without straining them
• Hold the position for a few seconds
• Exhale a bit and simultaneously release the muscles slowly
• Repeat two to three times.

Yoga for dark circles and pimples- I

2006-04-03T16:10:00.001+05:30

Yoga helps one maintain a fit body as well as a beautiful look. From sparkling eyes to good hair to a glowing skin, yoga benefits the inner health as well as the outward appearance of a person. This new series of articles focuses on cosmetic beauty, which includes removal of dark circles and glowing of skin.

To start with, let's work on inverted postures, which are the simplest and easiest way to increase blood circulation to the head region.

Caution:
Those suffering from sciatica or slipped disc should avoid these.
Those with cervical spondylitis, high blood pressure and heart problems should avoid exercise three and women should avoid the same while menstruating.

Exercise 1
• Sit with your back straight and legs stretched out
• Inhale and raise your arms upwards
• Exhale and stretch forward
• Hold your ankles or the big toe, pull your body down and rest your forehead on the knees, as shown
• Hold the position for 10-30 seconds, breathing normally.

Exercise 2
• Sit with your back straight and legs stretched out
• Bend one leg and place it in away that that the heel touches the groin area
• Inhale and raise your arms up
• Exhale, bend forward to hold the ankle or foot and bring your forehead down to touch the knee and hold the position for 10-30 seconds.
• Repeat with the other leg.

Exercise 3
• Lie flat on your back with your arms by your side.
• Slowly raise both your legs at a 90-degree angle to your body
• Lift your hips and back off the floor, lower your legs towards your head and support your hips with your hands
• Slowly lower your hands and bring your legs to 90-degree angle, again.
• Support the whole body from shoulders so that your body and legs are in a straight line.
• Keep your chin pressed against your chest and hold the position for 30-60 seconds, breathing normally
• Gradually lower your back and legs without straining or jerking it.

Exercise 4
• Sit with your legs stretched out and back straight
• Bend one leg, place the ankle on the opposite thigh, close to your groin. Bend the other leg and place the ankle on the thigh of bent leg, close to the groin
• Lean back on elbows and slowly lower your head
• Bend your elbows behind your head, place both palms on the floor with fingers pointing towards your feet. Put your weight on the palms, raise your head and shoulders to rest on the crown of your head.
• Hold your toes with your fingers and stay in this position for 10-30 seconds
• Release toes, press down on elbows and raise your head and shoulders.
• Prop yourself up on the elbows, then straighten them one at a time. Come back to the starting position.

Protein Supplements

2006-03-30T14:03:00.001+05:30

Our body needs eight essential amino acids that can only be obtained from protein supplements

Protein is essential for our growth and development. It provides the body with energy and is needed to manufacture hormones, antibodies, enzymes, and tissues such as muscle. When a protein is consumed through the diet, the body breaks it down into amino acids, which are the building blocks of all proteins. Some of these amino acids are called essential, which means that the body cannot synthesise them from dietary protein, and that they must be obtained through food.

The rest, and the majority of the amino acids are called non-essential, meaning that the body can manufacture them from other proteins consumed as food, and must not be obtain directly through diet.

Whenever the body makes a protein — a muscle for example — it needs a variety of amino acids for the task. These amino acids may come from dietary protein or from the body’s own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers accordingly.

Incomplete Proteins
They contain only some of the essential amino acids. These proteins are mainly found in grains, legumes, and leafy green vegetables.

Sources of Amino Acids
Although it is important to consume a full range of amino acids, both essential and non-essential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods.

For instance, though beans and rice are both rich in protein, each lacks one or more of the necessary amino acids. However, taken together, or when you combine either with any of a number of protein-rich foods, you form a complete protein that is a high-quality (and a lot less dangerous) substitute for meat.

Those tummies, thighs and hips! concluded...

2006-03-30T11:39:00.001+05:30

WHAT YOU CAN DO?

Well, so how many options are we left with when it comes to losing that unsightly flab that is more genetic than anything else?

Plenty. And here we list some:

Lose weight: If you have bulging fat depots and are also overweight, then the first step is to try and lose weight so that your BMI gets back into the normal range of 22 to 24. The best way to lose that weight is to stick to a low-fat, high-fibre diet and to do plenty of exercise. The idea is to participate regularly in a type of exercise that stimulates your metabolism and starts the firming up process.

Targeted exercise: If you have lost weight or if your weight is normal and you still have flab problems, then targeted exercises in addition to the aerobic exercises mentioned above, should firm up those slack muscles. You can ask your gym instructor to work out a specific programme of targeted exercises for you that you can do at home as well.

Beauty salon treatments: If you have tried all the other solutions mentioned above and still have lumps and bumps that displease you, then give the salons and their products, like body wrapping and massages, a try.

Liposuction and operations: These should definitely not be your first option because they are all associated with potential risks. Besides, these treatments can also be very expensive and most Medical Aids will not pay for them. If you are determined to go for a fat-reduction operation, then ask your general practitioner to refer you to a surgeon who specialises in this field. Discuss all the aspects of such an operation with the doctor and then think carefully before you have it done. You could even speak to a few people who have undergone such a treatment in the past.

A word of warning: There are some people who claim that they are actually underweight and yet they are plagued by "a fat tummy". If this applies to you, be very careful because you may well be suffering from anorexia and your bulging tummy could be due to undernourishment. Don't spoil your life by trying to starve yourself to death. Get help as soon as possible from a dietician and a psychiatrist before it is too late.

* Unfortunately, women who have had babies will suffer from flabby tummies because the muscles of the abdomen have been stretched and sometimes damaged.

Those tummies, thighs and hips!

2006-03-30T11:36:00.001+05:30

Are these your trouble spots?

Here’s how you can get rid of the fat deposits

The physical composition of Indians is such that the moment they gain even a few grams it begins to show, especially on their tummy, thighs and hips. So it's not surprising that most Indian women hit the gym because they want to shed that extra adipose off their thighs and hips while the men come complaining about their ever-growing potbelly.

FAT DEPOTS

The physiological reason why we Indians deposit fat in certain areas of the body has a bit to do with our history. For hundreds of years we became a nation where food became a rare and hard-earned commodity (and still is - to a certain extent). Starvation was much more common than abundance, and our bodies reacted to this by creating the so-called 'fat depots' to store for those lean and hungry times when food was scarce.

In fact, the location of fat depots is also linked to the sex of the individual. Women have fat depots in the breasts (are men complaining about this one?), abdomen, thighs, buttocks and hips. Men on the other hand tend to store fat in the abdomen (yes, those potbellies!) and the back of the neck (buffalo humps).

To be continued...

YOGA FOR THE UPPER BODY - VIII

2006-03-30T11:14:00.001+05:30

This is the last article focusing on the upper body. By now you should be feeling the difference and feeling your muscles more toned than when you started. Today's asana's strengthen the arms, wrists and upper body and leg muscles. They also help develop a sense of physical balance and nervous control. Remember, to see the difference, you need to practice regularly.

Caution:

Those with high blood pressure, cerebral thrombosis, heart problems and weak wrists should not attempt these asanas.

Exercise 1
• Squat on floor, feet apart
• Come up on toes, place palms flat on floor in front of feet, fingers pointing forward, and keep elbows bent
• Lean forward, so that outer upper arms touch inner knees
• Lean forward shifting body weight to arms, keep feet together and, balancing on hands, lift them off floor
• Focus on tip of nose or point in front of you and hold as long as you can or 10-30 seconds
• Slowly lower feet and resume start position.

Exercise 2
• Stand with feet apart and bend knees
• Place right palm on floor between the feet, left palm in front of left foot
• Place right leg above right arm, resting thigh on back of upper right arm, just above elbow. Bring left foot forward between the arms close to right foot
• Press down on arms and lift both legs off the floor, place left foot on right ankle and interlock legs. Right arm should be between thighs, left arm straight
• Bend elbows, lower upper body and head until parallel to floor
• Hold for as long as comfortable, breathing normal
• Straighten arms, raise upper body. Release legs, lower them and return start position
• Repeat with other leg.

YOGA FOR THE UPPER BODY - VII

2006-03-29T10:40:00.001+05:30

Let's continue with asanas that strengthen the arms, wrists, shoulders and shape the upper body. They also strengthen the back muscles, especially the lower back.

Caution:

Those with high blood pressure, heart problems should not do these asanas.
Those with Tennis Elbow and wrist and elbow problems should also avoid them.
Those with frozen shoulder should take care while doing this.

Exercise 1
• Lie flat on back, feet together, arms by side, make fists with your hands
• Push down on elbow, lift head, shoulders and chest. Slide elbows back so they are level with shoulders. Pushing down on elbows and arms, lift hips and body up as shown, feet flat on floor
• Hold 10-30 seconds, breathe normally
• Lower hips, return to starting position.

Exercise 2
• Sit with back straight, legs stretched out
• Bend one leg and place your ankle on opposite thigh, close to groin
• Bend other leg, place over thigh of bent leg, close to groin, keep back straight (padmasana)
• Place your hands beside your hips with palms down, fingers pointing forward
• Press down on your palms, lift the body off the floor as shown
• Hold for 10-30 seconds
• Gently lower body and resume start position.

YOGA FOR THE UPPER BODY - VI

2006-03-29T10:26:00.001+05:30

Today's asanas focus not only on strengthening and toning the arms, shoulders, and chest, but also strengthen the lumbar region of the spine and Achilles tendons. Practised regularly, these exercises will strengthen and improve the overall shape of your upper body and give you a good posture.

Caution:

Those with high blood pressure and heart problems should not try these asanas.
Those suffering from tennis elbow or other wrist and elbow problems should not attempt these asanas.
Those with a frozen shoulder should take care while performing these.

Exercise 1
• Sit with your legs stretched out and feet together
• Place your palms on either side of body behind you with your fingers pointing away from the body
• Lift your hips and your body up, keeping your legs and arms straight, soles flat on the floor, chin up and the head as shown in the picture
• Hold the position for 10-30 seconds, breathing normally
• Lower your hips, resume the starting position.

Exercise 2
• Lie flat on your stomach with your feet together and soles facing up. Interlock your palms in front and bring the elbows in level with the shoulders
• Inhale and raise your head, shoulders and upper back, keeping your elbows bent, as shown
• Hold the position for 10-30 seconds, breathing normally
• Exhale and lower your body to resume the starting position.

Exercise 3
• Lie on your stomach with elbows bent and placed close to the body. Place your hands beside the chest with toes tucked in
• Raise the entire body by straightening your arms and do a push-up
• Keep the body straight; bend one knee sideways, as shown, place one foot on the side of the other knee
• Hold the position for 10-30 seconds, breathing normally
• Lower the raised leg and both your knees to the floor. Relax your hands and sit back on your heels
• Repeat with the other side.

YOGA FOR THE UPPER BODY - V

2006-03-29T10:20:00.001+05:30

Today, let's continue with asanas that focus on working the upper body. These asanas strengthen, tone and shape the upper body, the arm muscles - biceps and triceps, and shoulders and improve strength of the wrists.

Caution: Those with tennis elbow or other wrist and elbow problems should not attempt these asanas.

EXERCISE 1
• Sit with your knees bent, feet together and soles flat on floor
• Place your hands approximately one foot behind you with the fingers pointed towards the body
• Keep your arms straight, lean back, and lift the body up so that it is in a straight line from the head to the knees, as shown.
• Hold the position for 10-30 seconds, breathing normally
• Lower your hips and resume the starting position.

EXERCISE 2
• Repeat steps 1-3 of Exercise 1
• Lift one leg so that it is parallel to the floor and the toes are pointed forward. Pull the chin up and position your head as shown
• Hold the position for 10-30 seconds, breathing normally
• Lower your hips and resume the starting position
• Repeat with the other leg.

EXERCISE 3
• Repeat steps 1-3 of Exercise 1
• Keep your body in a straight line and raise one arm, as shown
• Hold the position for 10-30 seconds, breathing normally
• Lower your hips and resume the starting position
• Repeat with the other leg.

YOGA FOR THE UPPER BODY - IV

2006-03-28T11:05:00.001+05:30

Today's asanas strengthen and shape the upper body, improve wrist strength and tone the muscles of the arms, biceps and triceps. Caution: Those with Tennis Elbow and wrist and elbow problems should not do these asanas.

Exercise 1
• Lie flat on stomach, toes tucked in
• Raise head and upper back, bend elbows and place level with shoulders, interlock hands and place below face
• Looking down, lift entire body off ground, as shown. Make sure body is straight
• Hold for 10-30 seconds and resume start position.

Exercise 2
• Go down on hands and knees, palms below shoulders, back parallel to floor, feet tucked in.
• Exhale, lift knees off the ground, push back on arms and raise hips, straighten legs, look inwards as shown.
• Hold for 10-30 seconds and resume start position.

Exercise 3
• Lie flat on stomach, chin on floor, elbows bent and close to the body, hands level with shoulders
• Push up, straightening arms and raising full body, keeping it straight
• Place left knee on floor, raise right leg up
• Bend elbows, lower chest to floor without touching it
• Bend raised leg back, as shown
• Hold for 10-30 seconds, breathing normal
• Lower leg, place chest on floor, relax
• Repeat with other side.

YOGA FOR THE UPPER BODY - III

2006-03-28T10:40:00.001+05:30

I continue today with asanas that particularly strengthen and tone the arms, shoulders and upper body. Those of you who have not worked much on this area before may feel a little muscle soreness. This is natural and will go in a few days. Regular practice will strengthen this area.

Caution:

Those with tennis elbow and wrist and elbow problems should not do these asanas.
Those with frozen shoulder should take care while doing theses exercises.
Exercise three should not be done on a hard surface as this can hurt the knee joint.
Please use a mat. Those suffering from knee pain should use a cushion.

Exercise 1
• Lie on stomach, elbows bent and close to body, hands beside chest, toes tucked in, chin on ground
• Push body up lifting hips, chest, shoulders and chin off ground as shown
• Hold 10-30 seconds, breathing normal
• Come back to start position.

Exercise 2
• Lie on stomach, elbows bent and close to body, hands beside chest, soles facing up, chin on ground
• Keep knees on ground, push upper body up lifting hips, chest, shoulders and chin off the ground
• Hold 10-30 seconds, breathing normal
• Come back to start position.

Exercise 3
• Go down on hands and knees, palms a little ahead of shoulders, body parallel to floor. Cross your feet
• Exhale and push body forward, keeping shoulders and chest off the floor and lifting feet up as shown
• Hold 10-30 seconds, breathing normal
• Come back to start position.

YOGA FOR THE UPPER BODY - II

2006-03-25T17:39:00.001+05:30

In today's workout, the first two asanas strengthen and tone the arms, upper body and back. They also help improve balance, concentration and will power. The third exercise stretches and relaxes the arms, upper body and the abdominal area.

Caution:

Those with a frozen shoulder should be careful when practicing these asanas.
Those with tennis elbow and wrist or other elbow problems should not attempt Exercises 1 and 2.
Those with peptic ulcers and hernia should not attempt Exercise 3.

Exercise 1
• Lie down on your stomach with elbows bent and placed close to the body, and both your hands beside the chest
• Raise the entire body by straightening your arms and do a push-up
• Raise one leg with the foot pointing up
• Hold the position for 10-30 seconds, breathing normally
• Place both your knees on the floor, relax your hands and sit back on your heels
• Repeat with other side.

Exercise 2
• Repeat Step 1 and 2 of Exercise 1
• Raise one leg and the opposite arm, as shown
• Hold the position for 10-30 seconds, breathing normally
• Lower the leg and the arm. Then lower the knees on to the floor. Relax your hands and sit back on the heels
• Repeat with other side.

Exercise 3
• Lie flat on your stomach with your palms on the floor just beside shoulders
• Inhale, raise your head, shoulders and upper back
• Straighten out your arms, arch your back while keeping the shoulders straight. Look up.
• Hold the position for 10-30 seconds, breathing normally
• Exhale and slowly resume the starting position.

YOGA FOR THE UPPER BODY - I

2006-03-25T17:16:00.001+05:30

Today, we begin working on the upper body. This is an area that we all (especially women) need to strengthen and develop. For the next nine days we will focus on asanas that work on the arms, chest, shoulders, upper side muscles and neck. Practiced regularly, these asanas will help strengthen and improve the shape of your upper body and give you a good posture.

Today's asanas strengthen and tone the arms, the back and the neck, and increase the flexibility of the shoulder joints.

Caution:

Those with tennis elbow or wrist or other elbow problems should not try these asanas.
Those with a frozen shoulder should take care while practicing the asanas.

Exercise 1

• Lie on your stomach with elbows bent and placed close to the body. Place your hands beside the chest
• Raise the entire body by straightening the arms and do a push-up
• Keeping the body straight, move it forward and shift the weight to the upper body. Keep your toes in a fixed position
Hold the position for 10-30 seconds, breathing normally
Place your knees on the floor, relax both hands and sit back on the heels.

Exercise 2
• Repeat the first two steps from Exercise 1
• Keeping the body straight, raise one arm with your palm facing down, as shown
• Hold the position for 10-30 seconds, breathing normally
• Place your knees on the floor,relax both hands and sit back on the heels
• Repeat with the other arm.

Exercise 3
• Repeat the first two steps of Exercises 1 and 2
• Turn the entire body to one side with one palm placed on the floor
• Extend the upper arm above your head so that both the arms are in a straight line
• Hold this position for 10-30 seconds, breathing normally
• Straighten the body, placing both knees on the floor. Relax your hands and sit back on the heels
• Repeat with the other side.

Go the milky way...

2006-01-29T20:35:00.001+05:30

Milk is the source of a range of nutrients, including protein, calcium, zinc, iodine and vitamins A and B, says research

Once, milk was known as the ultimate health drink. Packed with vitamins and minerals such as calcium and phosphorous, as well as all the essential food groups, milk was considered the perfect way to boost well-being in a glass. In recent years, however, scientific evidence has linked different types of milk to a variety of health scares.

Only a few weeks before, Swedish researchers declared that drinking more than one glass of milk a day could double the risk of contracting ovarian cancer. The news could further contribute to the drop in the nation’s milk consumption, which is thought to be declining at a rate of 2 per cent a year.

So how good is milk for you?

2006-01-29T20:33:00.001+05:30

Whole cow’s milk: It is packed with a range of nutrients, including protein, calcium, zinc, vitamins A and B, and iodine. The National Osteoporosis Society recommends that adults consume 800mg of calcium each day to protect their bones, while growing teenagers should have 1,000mg. For many people, milk is as good a source as any of the mineral — one glass of milk contains 300mg. Only tinned pilchards and sardines eaten with their bones provide more calcium weight for weight than milk does.

However, cow's milk has been linked to a number of health conditions. A research says women who have more than 90gm of fat a day from sources such as full cream milk are at an increased risk of breast cancer. This could be because pregnant cows produce oestrogen, which goes into the milk. Excess oestrogen has been linked to breast cancer. This could also explain Japan's low rates of breast cancer — they prefer Soya milk.

Because whole cow's milk is high in saturated fat, it can lead to heart disease, high cholesterol and even cancer. Milk is also considered a trigger for eczema. Anecdotal evidence links drinking milk to increased phlegm production. It therefore should be avoided by those with respiratory conditions such as asthma. Another study linked high consumption of full-fat milk to increased risk of coronary heart disease in women. Again, this could be because of its high fat content, which is linked to elevated cholesterol.

Meanwhile, a study in Finland has suggested that children may be vulnerable to insulin-dependent diabetes later in life after exposure to cow's milk - as opposed to breast milk - while very young. The evidence has not been regarded as conclusive, however. Milk needs to be avoided by those who have lactose intolerance — a deficiency in the body of the enzyme lactose which is needed to break down and digest dairy products.

Skimmed cow’s milk: It contains 0.1 per cent fat and about half the calories of the full-fat version. However, even though fat is removed, it still retains most of its nutrients. In fact, it contains slightly more calcium than full-fat milk because calcium is found in the watery part, not the creamy part. It also contains more water-soluble B vitamins.

Walk your way to fitness

2006-01-29T20:30:00.001+05:30

You've been working at weight loss, but doing it the hard way: all diet, no exercise. Your kickboxing tape is still languishing in its cellophane wrapper; your hand weights are now doorstops. Perhaps you're holding out for a user-friendly fitness plan, one that doesn't require a life overhaul but still drops the pounds.

Quit waiting: The best fat-blasting workout is here -- and it's as easy as putting one foot in front of the other. Walking, that humble form of locomotion you mastered when you were a toddler requires no special skills or costly equipment. It's also a world-class de-flabber: Mile for mile, you can burn as many calories walking as you would jog, but with far less stress on your joints. And research shows that women who succeed at losing weight and keeping it off have one thing in common: They walk.

Think Brisk

Burning weight-loss-level calories isn't for wimps — think brisk, purposeful strides, not a bridesmaid's stroll. Your optimal pace for weight loss is roughly four miles per hour (or 15 minutes per mile), a goal you'll hit by month two. You'll build up to that speed by taking longer, quicker hikes each week, and by beefing up your workout with interval training -- alternating periods of low-intensity walking with a few minutes at a faster pace. In months two and three, expect to shed up to a pound a week -- even more if you're tackling steep hills and varied terrain.

Week 1 Goal: two or three walks, 20 to 30 minutes each, at about 2.5 - 3 mph. This week, focus on learning proper form and acclimatizing your body to exercise.

Week 2 Goal: four walks, 30 minutes each, at 3 mph. Start increasing your speed.

Week 3 Goal: four or five walks, 40 minutes each, at 3-4 mph. Add interval training to two or three of your workouts this week.

WINE is fine... Really???

2006-01-26T10:08:00.001+05:30

Medicinal claims for the benefits of red wine have been boosted further today when research from a reputed Heart Institute in London suggested it could help treat serious lung disease.

According to the study red wine is beneficial in the following ways:

The research also suggested that a glass of red wine could reduce the harmful effects of smoking.
Past studies have linked components of red wine with helping to prevent cancer, protecting against heart problems and improving brain function.
A similar study suggested that the component resveratrol, which is in the wine, seemed to "damp down" the inflammatory process in chronic obstructive pulmonary disease (COPD).
Resveratrol, a compound produced in plant species, is found in red wine, fruit and vegetables and olive oil.
Scientists in Spain reported that red wine stopped people from getting colds. Experts at five universities found that people who drank more than two glasses of red wine a day had 44% fewer colds than teetotallers.
An ingredient in red wine may also prevent herpes, according to another study.
There were claims that it could also extend life span after scientists at Harvard Medical School found that an ingredient in red wine extended the lifespan of baker's yeast by up to 80%.
Experts warn that high levels of alcohol consumption can lead to physical illness and psychological and social distress.
Alcohol-induced health problems include liver cirrhosis, heart failure and damage to the brain and nervous system, as well as depression and violent behaviour.

Feel As Good As This Picture...

2006-01-26T09:53:00.001+05:30

Massage makes muscles flexible, improves flow of blood and aids digestion

Gone are the days when a massage meant just Swedish. Today, there are over 64 different types of massage to choose from - ranging from Oriental and Indian massage to heat treatments and techniques targetting posture.With so many massages on offer, finding the right one can be mind-boggling. Here, is an at-a-glance guide to the most popular massages on offer.

Types of Massage

Swedish-based massage: The idea is to push blood into the muscle and tone up muscles to protect against injury.
Oriental massage: In order to unblock energy, finger pressure is applied on certain acupressure points located along the meridian lines.
Heat massage: A treatment which involves using heated - and then cold - stones to massage the body.
Aromatherapy massage: The focus of aromatherapy exist in the properties of essential oils, rather than the massage.
Ayurvedic Massage: Depending on our body type, either hot or cold oils are poured on the scalp or all over the body.
Face and feet massage: Depending on our body type, either hot or cold oils are poured on the scalp or all over the body.
Psychotherapy massage: It is believed that mental or emotional pain can cause tension in our bodies. A gentle massage will unblock the body's tissue of stress remnants and restore circulation and energy flow.
Postural massage: It is done by specifically massaging the connective tissues - the collection of cells that wrap around our muscles and link them to the bone.

Benefits of a good massage

A good massage will benefite following systems in human body...

The skeletal system
The muscular system
Circulation system
Lymphatic system
Respiratory system
Digestive system
Urinary system
Female reproductive system

Health at steak...

2006-01-25T08:15:00.001+05:30

Veg or non-veg, meat or ma ki dal? Weigh the options with the following details...

Meat and two veg was the statutory British diet. But that's all changed thanks to exotic imports of fruit and veg, a melting pot of cultural cuisine.

Is vegetarian diet better than non-veg diet?

Let’s take a look at the advantages and disadvantages of both.

Advantages of a meat diet

Vitamin B12: Vitamin B12 is only found in meat, fish, eggs and milk, although it is sometimes added to cereals and margarines.
Protein: Two-thirds of protein comes from meat, fish, eggs and dairy food. However, protein can also be found in cereal products, nuts and pulses.
Iron: Iron from animal sources is more easily absorbed than iron from plant sources. However, Vitamin C found in fruit and vegetables aids the absorption of this kind of iron.
Vegetarians should drink a glass of fruit juice with their cereal to help absorb iron because it promotes a more easily absorbable acidic environment.
Omega 3: Research shows that high levels of the omega-3 fatty acids found in mackerel, herring and sardines help keep blood healthy and stop clots forming and protects against heart diseases.

The downside

Saturated fat: Meat contains saturated fats which can block the absorption of essential fats - important for maintaining cell structure. Too many saturated fats can make the body's cells less flexible and affect the flow of nutrients in and out of the cells.
Nutritionists recommend eating the lean side of meat - rather than fatty joints - because it contains higher levels of nutrients and lower levels of fat.

Advantages of a veg diet

Protein: While vegetarian diets meet protein requirements, they are typically lower in total intake of protein than non-vegetarian diets.
Vitamins: Antioxidants found in Vitamin C, Vitamin E and beta carotene are our body's defences against free radicals - highly-reactive molecules that may lead to premature ageing and disease.
People with high intakes of antioxidant-rich fruit and vegetables are about half as likely to get cancer compared with people who have low intakes.
Fats: Vegetarians tend to eat less saturated fats - found in meat and dairy products - and more unsaturated fats - such as olive oil, peanut oil and sunflower oil.

The downside

Vitamin B12: Not getting enough Vitamin B12 causes some concern for vegetarians, as it is only found in meat, fish, eggs and milk. Vitamin B12 is also often added to yeast extracts, soya milks, veggie burgers and some breakfast cereals.
Protein: Only one-quarter of protein comes from cereal products, pulses and nuts, therefore as a vegetarian it is important to find out about other protein sources.

Coffee is good for you...

2006-01-25T08:05:00.001+05:30

Kick-start your day with the right brew

Many of us rely on a cup of coffee to kick start our day, but if you've ever wondered whether coffee is doing you more harm than good, you're not alone.Here, we look at six common questions asked about coffee - and separate fact from fiction.

Should coffee Be Banned from diet?

Coffee affects people in different ways. A famous dietitian at a Hospital in London says, "larger people tend to be more tolerant of coffee than smaller people."Larger people, it is believed, have a greater volume of blood than smaller people and high levels of blood dilute caffeine better. This makes people able to drink more coffee without making them hyper or jittery.

Coffee also affects people differently depending on how often they drink it. Regular coffee drinkers tend to be less sensitive to the effects of coffee than non-regular drinkers, says Catherine Collins. If you drink it regularly, caffeine is a stimulant which speeds up metabolism. This means your body is able to break caffeine down more quickly, thus raising caffeine tolerance.

Does coffee cause heart disease?

Evidence is emerging to show that it's not necessarily coffee that is bad for you - but how it is brewed. It is now thought that the most risky type of coffee to drink is filtered coffee that has been sitting around for several hours.

Does coffee give headache?

This depends on how much coffee you drink and how 'caffeine sensitive' you are. (People who get easily hyper or experience palpitations after drinking coffee are said to be caffeine sensitive.) People who drink coffee regularly are less likely to experience headaches than those who drink coffee every now and again.

Does coffee increase visits to the loo?

People say that coffee is a strong diuretic, but this is an urban myth. Coffee doesn't tend to have a diuretic effect if you are a regular coffee drinker. This is because the more you drink coffee, the quicker your kidneys get used to breaking it down.

Protein Supplements

2006-01-25T08:01:00.001+05:30

Our body needs eight essential amino acids that can only be obtained from protein supplements.

Protein is essential for our growth and development. It provides the body with energy and is needed to manufacture hormones, antibodies, enzymes, and tissues such as muscle. When a protein is consumed through the diet, the body breaks it down into amino acids, which are the building blocks of all proteins. Some of these amino acids are called essential, which means that the body cannot synthesise them from dietary protein, and that they must be obtained through food.

The rest, and the majority of the amino acids are called non-essential, meaning that the body can manufacture them from other proteins consumed as food, and must not be obtain directly through diet.Whenever the body makes a protein — a muscle for example — it needs a variety of amino acids for the task. These amino acids may come from dietary protein or from the body’s own pool of amino acids. If a shortage of amino acids becomes chronic, which can occur if the diet is deficient in essential amino acids, the building of protein in the body stops, and the body suffers accordingly.

Incomplete Proteins

They contain only some of the essential amino acids. These proteins are mainly found in grains, legumes, and leafy green vegetables.Sources of Amino AcidsAlthough it is important to consume a full range of amino acids, both essential and non-essential, it is not necessary to get them from meat, fish, poultry, and other complete-protein foods.

For instance, though beans and rice are both rich in protein, each lacks one or more of the necessary amino acids. However, taken together, or when you combine either with any of a number of protein-rich foods, you form a complete protein that is a high-quality (and a lot less dangerous) substitute for meat.