Yoga and Pranayama

Yoga for Skin Care – 5 Simple Steps

December 18, 2010December 18, 2010 Kristin Russel

Shine and smooth skin is a valuable asset for everyone. Skin is made up of very specific cells and tissues, and their collective purpose is to act as the boundary between “you” and “the world”. Need a ехсеƖƖеחt anti-aging skin care guide? Here іѕ tһе beginning. Five things уου ѕһουƖԁ חοt ԁο tο уουr skin, аחԁ a guide tο ехсеƖƖеחt anti-aging skin care treatments wіƖƖ improve tһе appearance аחԁ health οf ουr skin. Although іt mау bе much voodoo аחԁ hype tο expect anti-aging skin care іѕ חοt аѕ hard аѕ уου rесkοח.

1st Do Kapalvati Yoga Pranayam for healthy Skin

This pranayam is sufficient for a person’s health if performed for 15 minutes. a day. Everyday get plenty of rest, yoga exercise, and sleep.

Kapalbhati is known to be the most useful of all pranayamas and always been able to fight against many medical problems and disorders. It is especially known to be useful against several types of tumors and chronic skin problems. It also assists in controlling diabetes mellitus by stimulating pancreas, which further promotes the production of insulin in the body.

Kapalbhati is especially useful in fighting against problems related to the liver of people. Though Kapalbhati is known to be the most effective in sorting any skin problem, it is especially known for the benefits it provides by purifying the blood of people performing it.

Ideally kapalbhati should be done in the morning in empty stomach. One should sit in sukhasana or padmasana and should inhale passively and exhale forcefully. Inhalation and exhalation should be from nostril and abdominal muscles should come into act. For normal person 5 to 10 minutes are more than enough.

The aasana should be performed along with other aasanas like Anulom Vilom, Ujjayi and Bhramari for the best results.

2nd Avoid SunBurn for healthy shiny Skin:

Avoid sunburn οr even sun overexposure. WһіƖе one mіɡһt look ехсеƖƖеחt sunscreen, іt’s one οf tһе wοrѕt things уου саח ԁο tο уουr skin. Sunlight һаѕ damaging UV rays tһаt burn уουr skin wһеח уου аrе іח strong sunlight fοr tοο long, аחԁ tһе age οf tһе skin аחԁ һυrtѕ іt severely. Sunburn іѕ one οf tһе wοrѕt things уου саח еνеr ԁο fοr уουr skin. If wе ɡеt tοο much sun ουr skin ѕtаrtѕ tο һυrt tο tһе cells frοm wһісһ tһе skin οr dermis experience, аѕ scientists call іt. Tһіѕ leads tο tһе loss οf a substance known аѕ hyaluronan. Hyaluronic acid іѕ аח vital component οf ουr skin аחԁ іѕ responsible fοr helping ουr skin tο repair itself, ѕο wе ԁο חοt want tο burn υѕ, ѕο tһе volume οf hyaluronan tһаt tο repair tһе һυrt. Tһіѕ ԁοеѕ חοt mean, уου ѕһουƖԁ חοt ɡο іחtο tһе sun, please ԁο חοt misunderstand. Aחԁ аחу ехсеƖƖеחt anti-aging skin care guide ѕһουƖԁ חοt advocate staying indoors аƖƖ day. Oυr bodies need sunlight. Exposure tο sunlight helps ουr body produces vitamin D, vitamin аחԁ vital. It іѕ חοt tһе exposure tο sunlight, wһісһ іѕ реrіƖουѕ fοr ουr skin, іt іѕ overexposure. Tο avoid direct sunlight frοm аbουt 1:00 until аbουt 16.00 clock, tһе mοѕt реrіƖουѕ time, especially іח summer. Uѕе a ехсеƖƖеחt hat аחԁ long sleeves. Uѕе sunscreens sparingly, аѕ tһеу chemicals tһаt аrе tο bе cheeky, ουr skin саח аחԁ саח contain іח ѕοmе cases, tһе hazard іѕ suspected.

3rd Keep your Skin Clean

Cleansing : Try to keep your skin clean with water, removes excess dirt, pollutants and pore-clogging oil from the

epidermis. The soap products you use on the rest of your body are typically too harsh for your face. And, as with most skin-care products, you need to pick one that suits your skin type. For very dry skin, you might want to go with a creamy cleanser. Always go alcohol-free, whether creamy or not. Do not use too much hot or cold water.

4th: Eating Habits to keep your skin young and healthy

Avoid junk foods, heavily processed foods, and foods heavy in sugar. Dο חοt eat tο rυіח уουr skin. Or уουr health fοr tһаt matter. Tһе American diet іѕ one nearly tο tһе age уου аѕ soon аѕ possible. Aחу ехсеƖƖеחt anti-aging skin care guide ѕһουƖԁ stress tһе importance οf ехсеƖƖеחt nutrition, ουr skin аחԁ overall health. Bесаυѕе remember, tһе two ɡο together. Sο, іf уου recall іח tһе next burger οr pizza stuffed іח mind tһаt уουr diet affects уουr skin’s health аחԁ уουr overall health. Focus οח a diet rich іח fruits аחԁ vegetables, especially green leafy vegetables. Spinach аחԁ broccoli аrе especially ехсеƖƖеחt. Pay attention tο уουr body wіtһ ехсеƖƖеחt nutrition (аחԁ exercise), аחԁ іt wіƖƖ work better аחԁ look better. A diet high іח vegetables improves уουr levels οf antioxidants against

tһе effect οf free radicals іח уουr body аחԁ skin.

5th Drink Sufficient Water to keep your skin young and silky:

Dο חοt dry out уουr skin. Water flushes toxins out of the body, allows our cells to absorb nutrients, and keeps our digestive processes moving smoothly. Sο many οf υѕ ԁο חοt һаνе enough fluid іח ουr lives. Specifically, water. ѕһουƖԁ drink plenty οf water іח аחу ехсеƖƖеחt skin care play a major role. Oυr body іѕ mаԁе οf more water tһаח anything еƖѕе, аחԁ іt mυѕt bе taken іח water еνеrу day. Oυr skin іѕ ουr Ɩаrɡеѕt organ аחԁ іt needs tοο much water, аחԁ ԁο חοt react well tο dehydration. Drink plenty οf water daily. Mаkе sure tһеrе іѕ water, filtered tap water іѕ חοt аѕ fаחtаѕtіс. Unnatural air conditioning from home or office heating and cooling systems keeps the air dry by removes moisture from your skin. Room humidifiers can be employed to keep air moist.

Tһеrе аrе three simple things уου саח ԁο іח order tο reduce tһе impact οf aging οח tһе skin, bυt tһеѕе аrе חοt taken three bу itself sufficient. A ехсеƖƖеחt anti-aging skin care guide ѕһουƖԁ аƖѕο focus οח skin care products tһаt work. Mаkе sure уου һаνе a ехсеƖƖеחt anti-aging skin care. Unfortunately, уου аrе probably familiar wіtһ skin care products tһаt ԁο חοt work now. If уου аrе using mainstream household name products аѕ a ехсеƖƖеחt chance tһеу wіƖƖ חοt ԁο anything. Aחԁ tһеу probably contain ingredients tһаt сουƖԁ bе реrіƖουѕ, tοο. Tһе best skin care treatments аrе organic skin care products, tһе ingredients tһаt come frοm sources such аѕ plants, rаtһеr tһаח included іח tһе laboratory.

Kriya Yoga – Pranayama Techniques

December 17, 2010December 17, 2010 Kristin Russel 1 Comment

Simple Kriya Pranayama:

Breath is the life force that sustains our life. Human body is physical manifestation of one’s consciousness and in that, primarily, Central Nervous System (brain and spinal cord) is densely concentrated with abundant consciousness. So, all the yoga practices always revolve around CNS with an intention being to grow ones awareness towards consciousness. Kriya Pranayama practices focus on getting the glowing awareness of main three Nadis (Ida, Pingala & Sushumna) and seven Chakras (Mooladhara, Swadhistana, Manipura, Anahata, Vishudhi, Ajna & Sahasrara) and opening them for the free flow of Prana. There are variations in the techniques. But, all have the same goal “to get the realization of the self”. Kriya pranayama is the most important technique of Kriya Yoga.
You must practice few techniques at a time for sometime and get mastery in it before moving onto next techniques. Do not attempt to master everything in one day. It should be mastered only gradually.

Benefits of Kriya Pranayama

Pranayama teaches the “proper” way to breathe. Instead of breathing from our chest and under-using our lungs, you can increase the capacity of your lungs by breathing slowly and deeply.
Pranayama helps reduce the toxins and wastes that accumulate within your body, and may act as a preventative for illness.
Pranayama is helpful for digestion; learning to breathe properly helps improve metabolism.
The concentration and focus required to effectively practice yoga breathing exercise methods helps improve self-control and willpower.
Pranayama repels stress and allows the body to relax.
When the body is relaxed and the mind is focused, yoga breathing exercise methods allow for a more fulfilling spiritual journey.

Groundwork for Kriya Pranayama

Sit in a comfortable position, without having external support for back. Let the spine stay in natural S curve. Take a few slow and deep breaths and relax.
During the entire course of Pranayama, let your breath follow natural rhythm. Do not force to hold the breath or struggle to keep the breath slow.
During the entire course of Pranayama, if for any reason you lost control of your awareness then do not worry or struggle to forcibly bring the awareness back to from where it left from the practice. Instead, let go of the situation, and easily start all over again without worrying that something happened.
Always do abdominal breathing (breath using diaphragm). Abdominal breathing relaxes and calms the mind. This is the natural way of breathing. Observe how baby breaths! Contrary to that, breathing using upper chest will create anxiety and high blood pressure.
Curl up your tongue to form Kechari Mudra (Khechari Mudra). After few thousand hours of practice, tongue will naturally enter the nasal pharynx and into the nasal septum. This is king of mudras. Kechari Mudra will bring mental stillness, mind will naturally calm down. One should be in Kechari Mudra throughout the practice.

Mental Kriya Pranayama
Mentally move your awareness from Mooladhara Chakra to Sahasrara slowly, mentally touchingeach chakra in the upward path. Stay a while for a comfortable duration at Sahasrara and then slowly move your awareness from Sahasrara to Mooladhara Chakra while mentally touching each chakra in the downward path. This completes one mental Pranayama.

Repeat this Pranayama few times daily for some days till you are comfortable in tracing and visualizing the paths up and down. After getting complete mastery over this, move onto the Kriya Pranayama.

Variations of Mental Pranayama

Visualize a narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras on it (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the mental Pranayama along with these visualizations tracing the path up and down the white tube while mentally touching all the Chakras in the path.
While doing Pranayama, mentally chant OM (AUM) at each Chakra in the path. You can as well use the Bija mantras of the chakras or mantras of deities.
Visualize the smooth candle flame (about an inch in length) going up and down the white tube while mentally tracing the path.
Visualize the smooth & bright Sun (soothing white Sun) going up and down the white tube while mentally tracing the path.

Kriya Pranayama Cycle

Inhale, and while inhaling move your awareness from Mooladhara Chakra to Sahasrara, mentally touching each chakra with mantra in the upward path. Stay a while for a comfortable duration at Sahasrara while chanting the mantra and then exhale slowly. While exhaling, move your awareness from Sahasrara to Mooladhara Chakra mentally touching each chakra with mantra in the downward path. Mantra can be OM (AUM), Bija mantra or name of your beloved Deity.

While exhaling, contract the lower throat/glottis so as to create the resistance to the outgoing breath. This will make the duration of exhale lengthier compared to inhale and help in opening the spiritual (third) eye.
This completes one Cycle of Kriya Pranayama.

Variations Visual Kriya Pranayama

Visualize Sushumna nadi as narrow hollow white tube running from Mooladhara to Sahasrara. Visualize all the seven Chakras in Sushumna nadi (Mooladhara – Red four petal lotus, Swadhistana – Orange six petal lotus, Manipura – Yellow ten petal lotus, Anahata – Green twelve petal lotus, Vishudhi – Blue sixteen petal lotus, Ajna – Indigo two petal lotus and Sahasrara – Violet & White thousand petal lotus). Do the Kriya Pranayama along with these visualizations.
Visualize the smooth candle flame (about an inch in length) going up and down the Sushumna nadi while doing Kriya Pranayama.
Visualize the smooth white ball (about an inch in diameter). While inhaling and going up the Sushumna, white ball increases its size gradually. While exhaling and coming down the Sushumna, white ball decreases its size gradually.
While inhaling and going up, trace the dorsal side of the Sushumna nadi. While exhaling and coming down, trace the ventral side of the Sushumna nadi. (Dorsal side is towards the back side of the body and ventral side is towards front).
Visualize two narrow hollow white tubes running on left and right of the Sushumna nadi. One on the left is Ida nadi and the one on the right is Pingala nadi. Inhale and move awareness from Mooladhara to Sahasrara thru Ida nadi. After reaching Sahasrara, keep awareness there as long as possible to keep comfortably. Exhale and move awareness from Sahasrara to Mooladhara thru Pingala nadi.
While inhaling, imagine cool air is entering your body, gradually filling your body from Mooladhara to Sahasrara. While exhaling, imagine hot air is going out gradually from Sahasrara to Mooladhara.
With repeated practice, one will gain mastery over breath and mind. Exhale will take more time than inhale and, each breath will span over a minute. Mind will rest in peace. This is the time to move on to next step.

Belly Breathing Kriya Yoga Meditation Technique

December 15, 2010December 15, 2010 Kristin Russel

There are several kriya yoga meditation techniques. However, navel meditation kriya yoga is unique in many ways.

Few days back I was watching the breathing of a sleeping child. I noticed their chest doesn’t expand and contract the way an adult’s would. Their lower abdomen however does expand and contract with each breath. Indian Yogis speculate that lower abdomen is the source of our creative energy, the umbilical chord. Nevertheless, for those practiced in deep abdominal breathing, that same childlike energy and passion for life is present, and we can all relearn this vital skill.

In Hindu mythology, from the navel the lotus grows, and on the top of the lotus the Prajapati, the creator is in deep meditation. Through meditation he reaches his goal. Through meditation we can also reach our goal. The flow of current of deep navel meditation will guide us to where we are going.

When I focus my mind on the abdomen I find a rising movement and falling movement of air. When I breathe in the abdomen rises; when I breathe out the abdomen falls. So rising movement and falling movement is the primary object of my lower abdomen meditation.

Yoga the art of opening the tenth gate (dasam duar) the Crown Chakra

November 27, 2010November 27, 2010 Kristin Russel 1 Comment

According to yoga physiology our “prana” the life force energy escapes the body through the nine openings to perceive the world and immerse the consciousness in duality. However, if one can open the tenth gate, he /she can achieve enlightenment. The tenth gate is at the top of our head at the crown chakra. When the frontal area of the brain is activated and supplied with large amounts of high grade of energy, there is an awakening to a higher state of consciousness, which is called the Oneness State.

But looking at the nine openings we also know there is a tenth. And the tenth opening in a baby is called the anterior fontanel. As the baby develops this soft spot of the head closes and the skull bones knit tightly together. So in yoga physiology, a tenth hole is there from birth, but it closes. The key is to have a spiritual practice which withdraws the prana from the openings and closes those nine gates. It has to be achieved so you can redirect the flow of life force energy to move upwards and unlock the tenth gate.

Crown chakra is the source of unlimited pure physical energy. Purification of the this chakra creates space in the lower physical body and activates the sahasara chakra. The detoxification of lower impure physical body and activation of higher sahasara chakra completes the circuit between the two and the energy starts to flow.

The steps to open the crown chakra are as follows:

First concentrate on your forehead (3rd eye area), then to your pineal gland and finally your crown chakra.

1. Breath in

2. Begin to exhale and chant AhhUuuMmmmmmmm… feel the vibration of mmmmmmm throughout the body.

3. Concentrate and feel the vibration in your 3rd eye

4. Concentrate and feel the vibration in your pineal gland

5. Concentrate and feel the vibration in your crown chakra

Some of the beneficial effects that will come on the way, by which you will know that you are progressing.

You will feel fresh and relaxed.
Experience a sense of inner peace.
Develop a cheerful and caring attitude.
Being able to focus on anything for longer period.
Being surprised at the clarity and depth of your understanding.
Finding the world more beautiful.

Kechari Mudra

November 27, 2010November 27, 2010 Kristin Russel

When the tongue is folded back and into the cavity toward the skull touching the tip of the tongue to the uvula and eyes fix on the spot between the eyebrows, this is known as khechari mudra.

Now, what means khechari mudra? Word khecari comes from the Sanskrit roots khe, “ether” or “space” and charya, “one who moves.” This “moving in the ether” has a double meaning, as the scripture quotes: the first refers to the fact that the tongue move in the hollow space inside the cavity of the pharynx, and the second refers to the fact that mind remains in a state of complete stillness and inner peace. Khecari mudra is also associated with amrita, the nectar of life can elect which is secreted by the bindu, a point on the posterior fontanel, which is consumed by the throat chakra vishudha. In khechari mudra, you don’t need to cut the lower tendon of your tongue.

1 – There is no need to cut the “brake” of the tongue to perform this technique.

With the right practice and the continuing goal will be achieved without any risk;

2 – Sit in a meditative pose;

3 – Relax your body, close your eyes, directing them to the middle of the eyebrows. Leave your mouth slightly open and slowly lift your tongue back toward the hard palate and then to the empty area of the pharynx. Stay that way for as long as you can without discomfort;

4 – Breathe in slowly through your nose, resting in the sequence.

My yoga teacher said “USE THE POWER OF VISUALIZATION, THAT IS THE KEY TO khechari mudra”.

Click here to know more about visual Kechari Mudra.

AH AHA AHOO Meditation in Daily Life

November 25, 2010November 25, 2010 Kristin Russel

Hold the hands in a very prayerful mood and start a mantra ‘Ah… ah… ah’, loudly, but not very loudly. And move with that ‘Ah… ah… ah’; move with it. Do it for just five to seven minutes not more than that. Just before you go to sleep, sit in your bed and just bring the energy out.

Move very slowly, very gracefully; don’t become violent. That’s why I am saying not more than five or seven minutes, because if you do it more, you will become more and more agitated, and then the prayer will be lost.

After seven days, be in the same posture but change the sound ‘Ah’ to ‘Aha’. That will go still deeper — ‘Aha… aha… aha’. After fifteen days tell me how you are feeling. First ‘Ah’ for seven days, and the ‘Aha’ for seven days. The sound ‘Aha’ can give tremendous grace.

God happens as an ‘Aha’ experience. God is not a proposition but an exclamation. So you start. The energy is going very well. Prayer will be helpful… and this is your prayer, nothing else.

” After five minutes of saying ‘ah!’ then a further five minutes of saying ‘aha!’, add a further five minutes of ‘ahoo!’, saying …

The English language is acquainted with the two — ‘ah!’ and ‘aha!’ ‘Ahoo’ is not part of the English language, but that is the third step in the same series of sounds. It is a state of gratitude, of thanksgiving. ‘Ah’ creates silence, ‘Aha!’ creates joy, and ‘Ahoo’ starts giving thanks and expressing gratitude.

Use the same incense every night. That enters into your bio-memory and it starts triggering things. So just burn the same incense every night, and never bum that incense at other times, otherwise you will lose track. Let it be associated only with this meditation.

Source: ” Dance your way to God, Chapter 18 ” – Osho

Pranayama in Daily Life

November 22, 2010September 4, 2014 Kristin Russel 2 Comments

Breath of Fire: Kapalabhati Pranayama

Kapalabhati is a very active, forced exhalation with a passive inhalation. To exhale, the belly quickly pumps into the spine forcing the air out of the nose (like trying to blow out a candle through you nose). Place a hand on your belly to feel the belly actively pumping. Play with the tempo (30-40 exhalations/60 seconds), but keep a steady rhythm. Try starting with 2-3 rounds of 15 exhalations. Then, gradually increase the exhalations, as you feel comfortable.

Nostril Alternating Breath: Nadi Sodhana Pranayama

Close off your right nostril with the thumb and inhale into the left nostril. Next, close off your left nostril with your forefinger (or another finger), open the right nostril by removing your thumb and exhale through the right nostril. Keep your fingers where they are and inhale into the right nostril. Close the right nostril with your thumb, open the left, and exhale through the left nostril. Repeat. This is one “round”. Try doing 4 “rounds” when you begin. As you feel more comfortable, try 10 or 15 rounds.

Three Part Breath: Dirga Pranayama

Dirga Pranayama is called the three part breath because you are actively breathing into three parts of your abdomen. The first position is the low belly (just below the belly button), the second position is the low chest (belly and lower half of the rib cage), and the third position is the upper chest and low throat (just above the top of the sternum). The breath is continuous, inhaled and exhaled through the nose. The inhalation starts in the first position, the low belly; then moves to the second position, the low chest; then to the third position, the upper chest and low throat. The exhalation starts in the low throat and upper chest, moves to the low chest, and finishes in the low belly. Rest your hands on the individual positions to feel the breath rising and falling through each position. When you start practicing, you may want to individually isolate the movement in each position, using the hands. When you have a good feel for the breath moving in and out of each position, begin to practice without your hands.