Yoga for Health: International Yoga Day 2017

International Yoga Day  is a community conscious event featuring, fun and flowing yoga, posture classes, deep relaxation, yoga breathing, exciting kid’s games and social activities. One core process, which can be influenced by yoga practice, is our ability to observe our thoughts emotions and sensations without reacting to fix them, hide them or solve them. This awareness creates room for choice between impulse and our action.

The purpose of yoga day is to raise worldwide awareness of the many benefits of yoga. Yoga is an ancient, holistic approach to health and well-being that promotes harmony between individuals, their community, their natural environment and
the wider world.

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Ancient yogis understood yoga as a complete lifestyle and world view that can help you to discover who you are as well as your relationship to the world and nature and as such can provide valuable insights into addressing environmental challenges and promoting peace in the individual, peace in communities and peace in the world. The sages of India understood that the outer can change by changing the inner, that the nature of our consciousness therefore affects the nature of our environment.

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Yoga originated in the Indus Valley Civilization. Patanjali’s Yoga Sutras are widely regarded as the first compilation of the formal yoga philosophy. The Guru Granth Sahib states:

Listen “O Yogi, Nanak tells nothing but the truth. You must discipline your mind. The devotee must meditate on the Word Divine. It is His grace which brings about the union. He understands, he also sees. Good deeds help one merge into Divination.”

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Yoga is an ancient art based on a harmonizing system of development for the body, mind, and spirit. The continued practice of yoga will lead you to a sense of peace and well-being, and also a feeling of being at one with their environment. Serving others is part of yoga and can give meaning to your life.

Happy International yoga day.

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25 Inspirational Yoga Quotes

Here is the list of twenty five yoga quotes.  

Yoga is bringing fitness in body, calmness in mind, kindness in heart and awareness in life. — Amit Ray

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Yoga is a mirror to look at ourselves from within. — B.K.S. Iyengar
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The body is your temple. Keep it pure and clean for the soul to reside in. — B.K.S Iyengar
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In the midst of movement and chaos, keep stillness inside of you. — Deepak Chopra
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Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness. — Indra Devi
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Yoga teaches you to stretch and stand up – stand up for yourself and for others. — Amit Ray
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Self-realization is the knowing in all parts of body, mind, and soul that you are now in possession of the kingdom of God. — Paramahansa Yogananda
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Happiness is your nature. It is not wrong to desire it. What is wrong is seeking it outside when it is inside. — Ramana Maharshi
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In asana practice we learn to cherish each breath, to cherish every cell in our bodies. The time we spend on the mat is love in action. — Rolf Gates
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The practice of ‘asanas’ and ‘pranayama’ wards off disease and helps to maintain alertness. — Swami Sivananda
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Best Yoga Food

Practicing Yoga Poses is not sufficient without proper food. Yoga food is based on the idea that foods must be consumed in their most natural forms in order to realize their true benefits. What we eat, not only influences our physical well being, but also our emotions and thoughts.

Upanishads said “And he knew that food was Brahman. From food all beings are born. By food they live and into food they return”. – Upanishad 3.2

Yoga Food is classified into 3 categories – Sattvic, Rajasic, and Tamasic Foods.

A sattvic diet is a yoga food. A sattvic diet avoids any foods that involve killing or harming of animals. Sattvic diets also encourage foods grown harmoniously with nature, and foods that are ripened and grown naturally. Sattvic Foods are foods that should be eaten the most and that are very easily digestible. These foods nourish the body, purify the mind and heal the imbalance in the body by generating good health, energy, vitality, vigor, mental alertness, peace and strength. These include foods rich in vitamins and minerals such as vegetables, fruits, herbs; essential dietary fiber and carbohydrates required by the body include whole and unrefined grains; protein rich foods such as legumes, nuts, seeds, dairy; natural sweeteners such as honey and raw sugar, therapeutic spices in small quantities, oil and ghee (Indian clarified butter made from Special Desi Cows) in small quantities for the required fat in the body.

Yoga also prescribes a more personalized diet according to the nature of our constitution. Food that might be favorable for someone might be harmful for a person of another constitution. It is best to consult an Ayurvedic physician to decide what kind of food is necessary for you and which should be avoided.

Three most essential yoga foods are:

1. Triphala Churna

Improves digestion,
Reduces serum cholesterol,
Improves circulation (potentiates adrenergic function),
Exerts a marked cardio-protective effect,
Reduces high blood pressure,
Improves liver function,
Has proven anti-inflammatory and anti-viral properties,
Expectorant, hypertensive.

2. Tarmaric Powder:

Turmeric powder is a bright yellow powder made by dry grinding of mature turmeric rhizomes (underground stems). The use of turmeric for coloring and flavoring food, for cosmetic purposes and for medicinal properties dates back to the ancient Vedic culture of India. Used in almost all Indian curries, this spice has almost no calories (1 tablespoon = 24 calories) and zero cholesterol. It is rich in dietary fiber, iron, potassium, magnesium and vitamin B6.

Turmeric powder has a huge therapeutic value and boosting immunity is one of the most important properties of curcumin.

3. Amala

The word “amla” is derived from the Sanskrit word “amlaki”. The tree is best known for its round, small and green fruit. The fruit has a sour and bitter taste. Except for the seed, all parts of the amla fruit are edible. It enhances immunity. It’s high in antioxidants.

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Hormonal Imbalance and Meditation

Meditation is a method of calming the mind and focusing the attention inwards. Instead of centering on the outside world you focus on your, feelings, sensations, thoughts, breath, mantra, images, etc., and hook up with the self on a deeper level. There are hundreds of natural ways, through which you can remove the hormonal imbalance.

Practicing meditation leads to improve immune system, fit cardiovascular system and balanced physiology. As we age, production of some hormones declines. The hormone, or endocrine, system is so intricately linked with the nervous system and our cognitive functioning and psychology that the interconnected web of chemical messaging that goes on is nothing short of mind boggling.

Meditation offers a deep absorbing capacity into human consciousness, psychology, and experience. It offers relationship between intellectual states and body physiology; emotional and cognitive processing; and the biologically linked religious experience.

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Meditation increases gamma wave in the brain.The gamma brain waves are known as “feeling of blessings”. Dr. Amit Ray in the book “Om Chanting and Meditation” suggested the application of Om mantra for developing gamma waves.

Breathing exercises like Ujjayi pranayama, and Khechari mudra is the easiest way of balancing the hormones in the body.

There are many things that can disrupt the harmony of the hormone system. Stress greatly affects hormone balance. Indeed, the stress reaction is an evolutionary, protective hormonal response. In our contemporary world, this still functions, but rather than running from tigers, we run from the clock. By switching into chronic stress mode, elements of our hormone system get altered resulting in many possible imbalances, including adrenal depletion, thyroid over or under function.

Easy ways of eliminating hormonal imbalance

NATURE – has been proven to reduce blood pressure when we experience it, either vicariously or actually. Blood pressure is controlled in part by hormones, and effects many elements of the hormonal system (particularly stress). To use: Open your awareness to the natural forces around you. From ants and birds, to trees and wind. Take some time to recognise the natural world around you.

YOGA – is the ancient rishi practice passed from wizened Himalayan yogi to the Western world. Yoga balances the body/or mind complex and I would question if anything better exists to help balance hormonal function! To use: Find a qualified practitioner who’s classes you enjoy. Attend two to three classes a week to learn the correct alignments and get the most from the practices. Find yourself a yoga book you love reading and drink deep!

MEDITATION – is the art of cultivating mindfulness and increasing awareness. By cultivating calm, we help to balance the mind-body complex and consequently support hormonal balance. To use: Meditation must be practiced to be effective. It is with regular practice only that the results will occur. With practice, meditation can become more fulfilling. Find a good teacher to help you.

COCONUTS – are actually from the grass family, the fruits of which are profoundly great for us. In terms of hormonal health, fresh coconut meat provides the building blocks for various sex hormones, including the anti-ageing hormone DHEA. To use: Eat young green coconuts straight from the nut, or include in smoothies.

UJJAY BREATH Inhalation and exhalation are both done through the nose. The “ocean sound” is created by moving the glottis as air passes in and out. As the throat passage is narrowed so, too, is the airway, the passage of air through which creates a “rushing” sound.

Hormonal Imbalance and Meditation

There are various types of meditation. Popular among them are mindfulness meditation, transcendental meditation, yoga and vipassana meditation. Meditation techniques vary from silent, guided, sound making, with music etc. However, they can be classified into two broad groups; concentration meditation and open monitoring meditation.

During concentration meditation the yogi focus their attention on a single object. In mindfulness meditation practice, every aspect of experience is welcomed and respected. Mindfulness meditation is also known as insight meditation. The purpose is to increase insight into the true nature of reality.

With concentration practice, you give the attention to a target that keeps you anchored in the present moment. The target can be a physical object, a mantra, prayer, image, or just the breath. You give the mind something steady to focus on and this becomes the object of concentration.

Whatever is used as the object for the concentration, the aim is to keep the mind focused on the selected object as much as you can.

Experiencing the divinity through meditation is the central part of spiritual life. Hormones are chemical messengers secreted by the brain cells or the glands. Endocrine glands are responsible for releasing hormones within the body.

Hormones Meditation and Science

Scientific studies conformed that, when we are in deep meditation and in divine love with God, Dopamine, Oxytocin, Serotonin and Endorphins are the key hormones generated in the body. Divine love is the most lifting of all human emotions. The main hormones associated with meditations are as follows:

Dopamine stimulates ‘reward circuit’ by triggering an intense sprint of happiness.

Oxytocin is a powerful hormone released during deep meditation. It develops feelings of attachment towards the object of attention.

Vasopressin is another vital hormone in the long-term commitment towards the object of meditation. Vasopressin is released at the later part of the meditation.

Serotonin is known as the well-being chemical. It is important for the feeling of happiness. The pleasant experiences of serotonin have a calming influence throughout the body.

Endorphins are responsible for developing high-feelings of euphoria. If there is pain in the body due to long sitting posture, endorphins are released which gives a pleasant feelings.

Meditation benefits us in many ways. It makes our body strong and healthy. It makes our mind balanced.

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Inner Peace and Beauty: Teachings of Sri Amit Ray

Amit RayDr Amit Ray is known to the world for his teachings on meditation, yoga, peace and compassion. He is best known for his Om meditation and integrated yoga and vipassana meditation techniques. He is author of several books on meditation and other spiritual topics. Ray has many useful things to say about beautification of life. Here are 7 of my favourite fundamentals from Amit Ray.

1. Beautify your inner dialogue

“Beautify your inner dialogue. Beautify your inner world with love light and compassion. Life will be beautiful.” – Amit Ray

True Beauty, comes from within. Inner beautification refers to a state of being mentally and spiritually at peace, with enough knowledge and understanding to keep us strong in the face of discord or stress. It is a state where our mind performs at an optimal level positivity of joy, happiness and tranquillity. It is associated with bliss, happiness and contentment. Inner beautification is the opposite of being stressed or anxious. It is freeing the mind from negative energies of anger, depression and frustration. It is also freeing the mind from inner critic.

2. Living in the moment

“If you want to conquer the anxiety of life, live in the moment, live in the breath.” – Amit Ray

Living in the moment eliminates stress, strain and anxiety. Generally, we remain excessively preoccupied with our thoughts of the past and plans for the future and that drains our energy. Best way of living in the moment is focusing on a single-task. Focus on what you’re doing. When you’re eating, just eat. When you’re bathing, just bathe. If you are too fast, learn to live slowly. Let your breath act as an anchor in every stressful situation of life.

3. Send positive energy to the world

“It does not matter how long you are spending on the earth, how much money you have gathered or how much attention you have received. It is the amount of positive vibration you have radiated in life that matters.” – Amit Ray

In this fast paced, technology driven world often life brings new challenges which creates stress, strain and anxiety. Moreover, newspaper, television and the media are continuously pouring negative information. If we live from the surface of our mind, we will be unable to handle the situations of life. We need to learn go deep and go within and that will give us positive energy which we can spread to the world.

4. Take action and extend your limit

“It is not over. Champions extend their limits and make things happen.” – Amit Ray

We need to take action. Without taking action very little can be done. It is very easy to get locked into a reactive mindset. It is easy to get lost in the middle. The resistance to action comes from your imagining negative future consequences – or reflecting on past failures. And so you get lost in your circumstances. You tend to feel powerless and like you are just drifting along. But you can rule the circumstances, if you are proactive.  Taking action can be hard and difficult. There can be much inner resistance. But living proactively is much more rewarding and exciting.

5. Live with Compassion

“When the Sun of compassion arises darkness evaporates and the singing birds come from nowhere.” – Amit Ray

Compassion brings lasting happiness. Compassion is the desire and actions to reduce the suffering of others. Living with compassion means striving to maximize the good we accomplish, not following a rigid set of rules or trying to fit a certain label. It is everyday doing something good for the benefit of all beings. Make someone happy.

6. Take care of your Thoughts

“Your thoughts are your message to the world. Just as the rays are the messages of the Sun.” – Amit Ray

Just pay attention to your thoughts. You can see that many thoughts are primarily fear-based and judgmental. Removing the activities, tasks and thoughts that are not so important frees up time and energy for you to do more of what you really want to do. Try to be choiceful about your thoughts.

7. Know your-self

“Self-observation is the first step of inner unfolding.” – Amit Ray

Self-discovery is the highest journey. The idea is to know yourself better. It is building a connection with your soul.  It is an effort to understand your strengths and weaknesses, your passions and fears, your desires and dreams. It should be done in a non-judgmental way. It is to love yourself as you are and not as you should be. When you love yourself, you will know your uniqueness.

 

 

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Best 5 yoga exercises to stay young

Staying Young:

Our body’s balancing systems are monitored through a series of chemical messengers called hormones.Hormones regulate the our aging process. Hormones are produced in our glands. Excessive stress, fatigue, pain, depression,nutritional deficiencies damage glands. HGH (human growth hormone) is the main hormone for staying young and long life. It improves breathing capacity and the skin glazes. This HGH hormone is largely generates during deep sleep. HGH repairs the tissues during the sleep. In the neck area, the thyroid gland generates the thyroid hormones responsible for weight-loss and regulates the body’s metabolic speed.

Four Steps of yoga:

Step 1: Warming up: Do a few joint movements to warm up.
Step 2: Stretching to the limit: Do a not overdo anything, but stretch a little more than your usual ability.
Step 3: Correct Breathing. Do normal breathing in a relaxed manner.
Step 4: Closing: Rest for a few minutes in corpse pose before undertaking normal activities.

Proper yoga exercises regulates the growth hormones. Do stretching exercises before bed to relieve tension. It helps you to relax tension. Five most important yoga exercises are as follows:

Five Yoga exercises:

1. Twisted Chair Pose
Act as if you are sitting in an imaginary chair. Keep your heels in firm contact with the earth. Bend your knees and move your upper body forward at 45 degrees. Do this five times in the morning and six times in the evening, in empty stomach.
2. Upside-Down Relaxation
Lie down on your back and extend your legs up the wall.

Wall Yoga Pose

3. Goddess Pose (Hip Opening Pose):
Stand in a position with the feet 2 feet apart.Turn the feet out 60 degree towards the wall. Bend the elbows at shoulder height and turn the palms facing each other and open the chest. Do this exercise in the morning 5 times daily.
4. Half-Moon Pose
Straightening the left leg towards the sky, then right leg one by one.
Do this exercise along with cobra pose in the morning three times.

5. Hanumanasana (Monkey Pose):
This is the king of all yoga poses for staying young and long life.
The yogi pushes one leg forward and one leg backwards until they are in the splits position. Once the yogi has moved the legs into position, there are several variations of arm and upper body position including various systematic kriya yoga  mudra.
If you can not do anything, you must do monkey pose once per day. If you can’t do it once per day do it at least once per month. Along with yoga poses you may practice some kriya yoga pranayama.

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Yoga beyond Stress Strain and Anxiety

Over the last two decades, the researchers studied the brain’s response to yoga in great detail. Yoga is an easy way for relaxation.  Stress relief is the main advantage of yoga exercises.  Ten minutes Mindful meditation with yoga is a good combination for health benefits.

Stress relief starts with identifying the sources of stress in your life.  You can do daily kriya yoga pranayama.

The stress hormones cycles among these three glands, namely hypothalamic-pituitary-adrenal (HPA) axis works in a feedback loop. When you’re faced with a major stress, the cone-shaped hypothalamus at the base of your brain releases CRH (corticotrophin-releasing hormone), which then does a hula dance on your pituitary gland, stimulating it to release another hormone called ACTH (adrenocorticotropic hormone) into your bloodstream.

ACTH signals your adrenal glands to release cortisol and facilitates production and then release of norepinephrine (also known as adrenaline, the fight-or-flight chemical). These four chemicals serve as your body’s SWAT team—they respond to emergencies.

Adrenaline increases your blood pressure and heart rate, while cortisol releases sugar in the form of glucose to fuel your muscles and your mind. Then, to close the loop, cortisol travels back to the hypothalamus to stop the good production of CRH. Stress over, hormones released, body returns to normal.

Regular yoga exercise revitalize the feedback loop. Walking in the morning is a very good practice.

You can do Pelvic Tilts, Cat – Cow Stretches and Sun Salutation are good example for yoga. You can practice dance yoga, water kriya yoga are helpful.

“If you want to conquer anxiety in life –  live in the breath, live in the moment.” – Amit Ray 

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Kriya Yoga for Stress Relief

Combination of kriya yoga, pranayama and free hand exercise are having wonderful effect on body mind and soul. In kriya yoga the kriyas should be practised in a very gradual and controlled manner. Kriya injects adrenaline hormone into your system, which gives boost to your moods. However too much practice of kriya, may put you into an agitated state and increase your stress. According to my yoga teacher, Sri Amit Ray, “Vipassana and kriya yoga should be practised together in a graceful manner. Vipassan will help you to observe the state of your mind and body. Kriya yoga will help you to eliminate your past karma blockages. Graceful Kriya Yoga with love is the way to enlightenment.” Your love towards family, friends and God is the way the reduces stress in life.

Graceful Kriya Yoga improves your heart rate and reduces your blood pressure. It boosts your immune system and reduces the muscle tensions. It will put you directly into a mental state of bliss. It helps you to develop better digestion and elimination process. According to great Kriya Yogi, Lahari mahasaya it is no the number of kriyas per day, which matters, but the quality of the kriya is important.

According to Sri Ramakrishna the life of a yogi should always be in fun and cheerfulness. In this regard, one of his students mentioned “In the Western world the idea of a religious man is that he never smiles, that a dark cloud must always hang over his face, which, again, must be long-drawn with the jaws almost collapsed. People with emaciated bodies and long faces are fit subjects for the physician, they-are not Yogis. It is the cheerful mind that is persevering”

So combination of fun, cheerfulness, pranayama, free hand exercises, a little bit of vipassana, Graceful Kriya Yoga makes the life happy and joyful and reduces stresses in life.

Kriya Vipassana
Kriya Vipassana

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Yoga: To Release Arthritis

Arthritis is a degenerative condition causing wear of the articulating surfaces, resulting in pain at rest, pain with movements, restriction of movements and in severe cases, deformity.

The word “arthritis” means “joint inflammation” — the Greek “arthron” means “joint”, and the Latin “itis” means “inflammation. Arthritis is a term that covers many different medical conditions that affect the joints, and is the main cause of disability in older people.

With arthritis, something goes wrong with the joint, depending on the kind of arthritis — it could be that the cartilage is wearing away, a lack of synovial fluid, or it may be an autoimmune disorder, or a combination of factors. Joint injuries may also eventually lead to arthritis.

Osteo Arthritis

Types of Arthritis:

The most common forms of arthritis are osteoarthritis and rheumatoid arthritis.

The most common type is osteoarthritis, which is wear and tear associated with ageing. It can be accelerated, or aggravated, or even caused by trauma, excess body weight, obesity, mal–alignment of the joints or congenital joint deformities (dysplasia).

The other common type of arthritis is called rheumatoid arthritis. In this disease, the immune system of the body reacts against the joints and musculoskeletal tissues. This causes inflammation of joints, and leads to wear and tear.

The other types of inflammatory arthritis are: aukylosing spondylarthropathy, Lyme disease, gouty arthritis, arthritis associated with connective tissue disease, psoriasis, inflammatory bowel disease, etc.

Walking Yoga to Remove Arthritis

Now people are discovering that immobility is terrible for someone with arthritis. With sedentary people, even more degeneration and pain of the joints arises. To keep joints and muscles healthy and strong, they must be used. When they’re not used, they become weaker and more unbalanced with more likely-hood of injury and more pain and debilitation.

Regular gentle movement and walking helps to maintain mobility and it reduces pain, as well as promoting the health of other systems of the body. With regular walking yoga exercise there’s increased blood circulation which helps to reduce swelling and pain, and it improves the functioning of the immune system.

Walking Yoga to Remove Arthritis
Walking Yoga to Remove Arthritis

Yoga Postures and Yoga Exercises to Remove Arthritis:

Regular yoga exercises help to keep the body stronger and more supple; increasing range of motion in the joints, while keeping the surrounding muscles strong and supportive. Some common yoga postures are as follows:

Neck Exercises:

Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles.  The steps for neck exercises are as follows:

  • Bend your head forward, chin on chest, then back to original position.
  • Bend to the right, then back to the original position.
  • Bend backward, then back to the original position.
  • Bend to the left, then back to the original position.
  • Bend forward, chin on chest, move from right to the left, then move from left to right.

Standing Side Stretch Yoga Pose:

The Standing Side Stretch Yoga Pose may give you the look of a tree swayed by wind, though this pose offers more benefits than just a stretch on your branches. This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions. Furthermore, the Yoga Pose will also help realign your spinal column and will aid the lungs to take in more oxygen. This is a simple Yoga Posture with a wonderful stretch in which one line of energy reaches upward from your belly and outward through the arm, and one line travels downward through the legs

Single leg raises Yoga Pose:

This Yoga Pose is performed in order to prepare the body for other exercises. It benefits the legs, lower back muscles, and abdominal area. In practicing the Single Leg Raise, one leg is raised while the other one stays on the floor.

Shoulder Stretches:

These are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Wrist bending:

Your wrists can also be affected by arthritis, specifically Osteoarthritis and rheumatoid Arthritis. Take good care of your wrists through stretching and bending. Learn how to improve the range of motion of your wrists by doing the Wrist Bending Exercise.

Ankle bending:

Repeated strain or sprain in the ankles can contribute to the occurrence of Ankle Arthritis. Manage stress and keep your ankles in good condition through therapy, having enough rest, and by doing the Ankle Bending Exercise.

Pranayama to Release Arthritis:

Alternate nasal breathing exercise, Belly breathing,  and Kapalvati pranayam are very helpful to remove arthritis.

Research on Yoga and Arthritis:

Scientists from Johns Hopkins University found that Yoga is helpful for rheumatoid arthritis. They found that those who participated in eight weeks of yoga classes had significantly fewer tender and swollen joints than they did before starting class.

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Yoga for Long Life

Physical activity is deeply valuable for bone health. Sure, walking is the greatest of all for the prevention bone density. But it won’t do much for wrist or spinal fractures, so we need free hand Yoga exercises to keep our upper body bones strong.  Above all don’t smoke, get lots of exercise, eat lots of beans & green leafy vegetables, and cut out the fat to live a long life on this planet.  Eat plant-based food, now, if you wait until your baseline nitric oxide supply gets too low, it may be too late. Use whole grains over refined grains and apples over apple juice. Take broccoli, arugula chard, other greens, beans, calcium-enriched non-dairy milk, tofu, dried fruits, kiwi, and soy yogurt. Amla, Aloe Vera and  Green tea’s detoxifying properties helped to stay young with long life.

Chinese symbol of long life:

symbol of long life
symbol of long life

You need about 500-700 mg of calcium per day. Don’t drink the milk much but walk for a mile every day. Do yoga exercise for at least 30 minutes per day.  The social contact appears to be as important as the calories burned and the joints lubricated. According to my spirituals master Amit Ray “Most heartening is to increase the span of life either you should be like a child or you should be in contact with the children. “

Calcium supplement is not the answer. “We calculate that for every 1,000 people treated with calcium for 5 years, it will lead to four additional myocardial infarctions, four additional strokes, and two additional deaths, while preventing three fractures,” Dr. Ian R. Reid said.  Click here for the press release.

Some simple tips for long life are as follows:

  • Always see the positive side of the life
  • Always stay with cheerful friends
  • Be ALIVE while you are living.
  • Often laugh long and loud. Laugh until you gasp for breath.

Firm handshake link to long life

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