Yoga is an ancient Indian body of knowledge that dates back more than 5000 years ago. The word "Yoga" came from the Sanskrit word "yuj" which means "to unite or integrate." Today ,interest in heath consciousness is attracting people from all over the world to earn better health in body and contentment in mind. now a days people are looking towords natural ways of approch in health & happiness.This search has brought YOGA in our daliy life.Yoga keeps our inner body and inner mind clean & clear to lead a life of benevolence. The practice of Yoga Exercises or Asanas can improve your health, increase your resistance, and develope your mental awareness. Doing the Yoga Poses requires you to study each pose and execute it slowly as you control your body and your mind.

Monday, March 31, 2008

Yoga to prevent pollen allergy

One suffers from sneezing, coughing, itching, runny noses, and watering eyes when the pollen starts to fly. Each spring, summer, and fall tiny particles are released from trees, weeds, and grasses. These particles, known as pollen, hitch rides on currents of air. Although their mission is to fertilize parts of other plants, many neve reach their targets.

Yoga reduces allergic reactions, improves your respiratory system’s stamina, and drains mucus from your lungs.

The signs and symptoms of pollen allergy are
1) Sneezing, the most common, may be accompanied by a runny or clogged nose
2) Itching eyes, nose, and throat
3)Allergic shiners (dark circles under the eyes caused by restricted blood flow near the sinuses)
4) The "allergic salute" (in a child, persistent upward rubbing of the nose that causes a crease mark on the nose)
5) Watering eyes
6) Conjunctivitis

The best way to prevent having allergic reactions is avoiding what triggers them. Yoga has a stabilizing effect on the immune system of the body. With the practice, the overall health and local resistance in respiratory passages is improved, thus tolerance to infection is increased. Yoga is also a great and effective stress management technique. It helps you relax and control your
mind and emotions, consequently facilitating in the control of your allergic reaction. Yoga helps only in the management of allergies and should not be treated as the sole cure. Medical attention is still needed.
The following Yoga Session will help you manage your allergies and build up respiratory stamina

1) Kapalbhati Pranayam
In a Sanskrit Kapal means skull and Bhati means to shine. The term ‘Kapalabhati’ means anexercise that makes the skull shine.

1) Sit in sukhasan or padmasana.
2) Inhale slowly, relaxing the abdomen allowing the air to return gently to the lungs.
3) Exhale with a quick, strong blast of air. Contract the abdominal muscles quickly causing the diaphragm to rise and force the air out of the lungs
4) Retain for a split second and repeat for four to eight blasts.
5) This completes one cycle of Kapalabhati. Relax and take few slow and deep breaths in between the cycles.Nerves gets reverberate in this exercise. In this exercise our cells, neurons and nerves vibrate rapidly. In the beginning, exhale only once per second. Increasing your speed slowly then exhale twice per second.

1) Initially practice a cycle of ten exhalations. Increase the number of exhalation slowly.
2) 30 exhalations= 1 set
3) Do 2-3 set.

2) Anulom -Vilom Pranayam
1) Inhale through the left nostril, closing the right nostril with the right thumb, to the count of four
2) Hold the breath, closing both nostrils, to the count of sixteen.
3) Exhale through the right nostril, closing the left nostril with the ring and little fingers, to the count of eight.
4) Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four.
5) Hold the breath, closing both nostrils, to the count of sixteen
6) Exhale through the left nostril, keeping the right nostril closed with the right thumb, to the count of eight.

In short--Breathe in --- through left nostril--Breathe out --- through right nostril
Breathe in --- through right nostrilBreathe out --- through left nostril. This completes one cycle.

1) It produces optimum function to both sides of the brain.The left side of brain is responsible for logical thinking and the right side is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking.
2)It calms the mind and the Nervous System.

Do 2 sets of 15 cycle each.You can increase it by 2 sets of 30 cycle each.

3)Vibhadrasana 2 (warrior pose -2)

Improves stamina
Removes stiffness from all joints.

1) Stand in tadasana.
2) Keep 4 feet distance between both feet with arms parallel to floor
3) Turn left foot out making 90 & right foot in making 30.
4) Bend left leg to a right angle allowing to torso to descend vertically downwards.
5) Look forward & at left hand finger.
6) Maintain the pose & breathe normaly.
7) Inhale & return to the original pose by retracing steps
8) Repeat pose on opposite side.

4) Vrukshasana (Tree pose)
Improves balance.
Strengthens the knee joints.

1) Stand in tadasana.
2) Take right leg up & place foot on left thigh as high as possible, toes pointing downwards.
3) Keep the left leg straight & do not bend the knee.
4) Inhale & raise both hands up straight over the head , make a namaskar pose with the hands.
5) Maintain the pose & breathe normally
6) Exhale & return to original pose.
7) Repeat the pose to other side too.

Duration & repetition-
1) Maintain the pose for 30 to 60 seconds
2) Repeat the pose both side for 2 times.

5) Uthita trikonasana (Extended Triangle pose)

Improves stamina & balanceStrengthens spine & the neck.

1) Stand in tadasana.
2) Inhale & keep apart legs 3 feets.
3) Raise the arms & keep it parallel to floor.
4) Turn the left foot out 90 & the right feet in 30.
5) Exhale & bend the upper part of body towards the left & try to touch the palm to the floor but close to behind the left feet.
6) Raise right arm up & keep it in the level other arm.
7) Try to look at right hand fingures.
8) Maintain the pose & breathe normally.
9) Inhale & return to the original post by doing the steps in revrse order.
10) Repeat the pose on the other side too.

6) Bhujangasan (cobra pose)

Strenghthen complete spine.
Strengthens joints of upper extremities.

1) Lie on the abdomen on the floor.
2) Bend elbows and bring hands close to the shoulder with palms placed on the floor.
3) Inhale and raise hand ,neck,chest & upper abdomen off the floor.
4) Keep remaining part of the body on the floor.
5) While doing this keep,hips,thighs,keens firm.
6) Extend the neck fully & pull the shouldersbackward.
7) Maintain the pose & breathe normally
8) Exhale & return to original pose.

7) Pavanmuktasana (Gas releasing pose)

Reduces obesity of abdomen, thighs and arms.

1) Lie on back
2) Exhale and bend both knees.
3) Hold both knees with locked hands.
4) Press thighs gently towards lower abdomen.
5) Raise head up and touch forehead to knees.
6) Maintain the pose and breathe normally.
7) Inhale and return to original pose.

Durations and Repetitions-
1) Try to maintain the pose upto 30 to 60 secs.
2) Repeat the pose for 3 to 4 times.

8) Shavasana corpse pose
Relaxes mind ,body.Restores energy.

1) Lie on the back.
2) Keep your spine,navel & pelvic in one line.
3) Keep feet apart.
4) Keep arms on the each side of body,palms facing to sky.
5) Keep neck right or left side.
6) Close your eyes & slowly try to concentrate each part of the body & try to relax that part.
7) Breath normally.

Duration-Maintain the pose for 5-7 mins

What are the other ways to treat pollen allergy?

1) Use masks which are designed to filter pollen out of the air reaching their nasal passages.

2) Avoid the places where pollens are more.
3) Air conditioners and filters.
4) Avoiding Irritants. During periods of high pollen levels, people with pollen allergy should try to avoid unnecessary exposure to irritants such as dust, insect sprays, tobacco smoke, air pollution, and fresh tar or paint. Any of these can aggravate the symptoms of pollen allergy.
5) Medicines - Antihistamines. Nasal Decongestants.( Ask your Doctor)