Acupuncture.

An ancient system of healing achieved by balancing chi in the body by the insertion of needles into strategic body points.

What is acupuncture?

Acupuncture is claimed to be an ancient system of healing developed over thousands of years as part of the traditional medicine of China. The aim of the treatment is to restore the balance of the universal energy Qi (pronounced chee) in the body, through the painless application of fine needles into strategic points on the body. Qi consists of Yin and Yang and these two opposite, but complementary, forces need to be in balance otherwise disease or illness occurs in the body.
Acupuncture needles are used in specific acupuncture points which give access to the meridians in the body through which the Qi flows so that adjustments can be made to balance the Yin and Yang thus restoring harmony and health.

A brief history of acupuncture.

Acupuncture originated in China, although it has also been used in other East Asian countries. Evidence suggests that it was practiced as long as 2,000 years ago, although supporters of it often claim that it has been used for over 5,000 years. It has been intertwined with spiritual and religious practices throughout Chinese history. Acupuncture has a close association with Taoism, taoists being pioneers of the belief in body-mind-spirit consciousness.
Early accounts of acupuncture written by missionaries describe acupuncture as being quite different to what we're led to believe. The needles were large, inserted deeply, and used in short duration; '30 respirations' being quoted by missionary Wilhelm Ten Rhijn in 1680. Nor is there any mention of Qi, meridians, or specific acupuncture points. These concepts were actually introduced in the 20^th century, notably by Georges Soulié de Morant in his 1939 book L’Acupuncture Chinoise. Before the 20^th century, needles were simply inserted at the site of the pain or problem.
Surprisingly, acupuncture was not introduced into Europe until the early 18^th century when it was embraced by some French physicians. They were accused of "resurrecting an absurd doctrine from well-deserved oblivion" by many prominent doctors however. It was not introduced into England until 1821 when it was used by midwife Edward Joukes.

Acupuncture in China.

Again, the myth is at odds with the facts. Acupuncture is not widely used in China as a part of traditional Chinese medicine (TCM) - TCM also being a phrase that originated in the 20^th century (1954). Acupuncture declined in popularity once scientific medicine was introduced to China. In the 1950s, China's communist leader Mao Zedong realised that China did not have enough doctors to treat its population. He then, for political reasons, reintroduced TCM after realising the situation, although he commented to his own personal doctor, “even though I believe we should promote Chinese medicine, I personally do not believe in it. I don’t take Chinese medicine…”
In 1995 the Committee for Scientific Investigation of Claims of the Paranormal (CSICOP) went to China and found that around 15-20% of the population used TCM (not just acupuncture), and that those people used TCM in conjunction with scientific medicine: what we would term complementary medicine. This level of use is at the lower end of the scale compared to other countries with advanced healthcare systems and it falls well short of countries such as Germany, Canada, France and Australia where the use of alternative remedies is more than twice that of China. China's use of alternative remedies is actually lower than the UK population's - currently around 25%. (Ernst, PPS-02-04).

The theory behind modern acupuncture.

The principle behind illness is thought to be an imbalance or blockage of Qi (Ch'i, Chi pronounced: Chee), the natural energy of the universe which flows freely through a healthy body.
Qi, it is proposed, flows through 14 channels in the human body (although this figure is not used consistently), known as meridians, which branch to bodily organs and functions. Disease or illness is the result of a blockage or obstruction in one or more of these meridians.
Qi allegedly consists of opposing forces known as Yin and Yang. Yin and yang need to be in the right balance so that harmony is achieved. It is re-balancing the yin and yang in the body to achieve harmony that is the basis of healing.
The body's meridians are believed to be influenced by special points on the body: the acupuncture points. By stimulating the acupuncture points, which are thought to be 'holes' that give access to the meridians, the body's Qi can be adjusted, balanced, and harmonised.
It is unclear exactly what acupuncture is claimed to heal. Some practitioners claim all sorts of cures can be effected by acupuncture; some simply claim that it is useful in pain management.

Scientific evidence and acupuncture.

The concept of Qi , on which acupuncture is based, is a metaphysical one and there is no evidence for existence of this universal energy. There are no scientific instruments that can detect it. It seemingly can only be detected and adjusted by practitioners. It is not a falsifiable hypothesis (it can't be tested) and as such is meaningless.
Testing acupuncture is difficult. It is often compared to 'sham acupuncture'; however, acupuncture is an invasive technique and as such it is hard to fool the patient as to whether they are receiving real or sham acupuncture. The person administering the acupuncture also knows whether they are giving real or sham treatment so trials cannot be done properly double blinded.
There are two basic methods by which sham acupuncture can be performed so that it can be compared to real acupuncture:

1. Placing needles in non-acupuncture points.
   
   This method tests the validity of using specific acupuncture points. If acupuncture is given but the needles are placed in non-acupuncture points (unknown to the patient) and the results are the same as when acupuncture points are used then this shows that specific, important acupuncture points do not exist.
   
   Many trials have been done using this method and the conclusion is that acupuncture gets the same results in patients no matter where the needles are placed.
   
2. Using sham needles to mimic the effect of acupuncture.
   
   Retractable acupuncture needles have been developed which look like the real thing; the only difference is that the point retracts rather than penetrating the skin. To people who have never had acupuncture before they feel genuine. Using retractable needles tests whether needling itself, rather than acupuncture per sé, has any effect.
   
   Again, it is found that people respond in the same way whether genuine needles or sham needles are being used.

These two methods show that the theory of acupuncture involving Qi, meridians and acupuncture points, is not valid and that results can be obtained whether needling occurs or not. It's the belief that acupuncture is being performed that seems to make the difference: theplacebo effect.

Needling and the brain.

Some recent experiments have been performed to look at the effect that acupuncture (strictly speaking - needling) has on the brain compared to using sham needles. It is found that areas of the brain are activated or deactivated (research has given contradictory findings) with needling and not when sham needles are used.
Is this proof that acupuncture works? Well the findings have been hyped by the press but the findings only show that the brain responds when the skin is pierced by a needle. That does not mean anything on its own. If needling produced results better than sham and the brain responds in a different way, then the finding may have offered an explanation.

Acupuncture and pain relief.

If there is one area that acupuncture can claim to have an effect it's in pain relief. Although most evidence supporting acupuncture can be dismissed as anecdotal, trials have been done where acupuncture does show a pain relieving effect above placebo. The effect is not large, of the same magnitude as taking Aspirin or Ibuprofen, but nonetheless it's there and cannot be ignored.
That's not to say that there are not problems with such claims however. Pain is an entirely subjective experience; it cannot be directly measured and the severity felt depends to a large extent on the patient's state of mind which can be influenced by the practitioner giving the treatment. This leads on to the problem of blinding procedures with acupuncture. The practitioner is always aware of whether he's giving real or sham acupuncture and which patients he's giving them to. This can lead to the 'experimenter effect' influencing the outcome of trials.
The pain relief effect does seem to exist; however, it's not clear whether it's a real effect of acupuncture or a strong placebo effect that's induced in the patient by the elaborate procedure of an acupuncture treatment.

The dangers and risks of acupuncture.

Acupuncture is not inherently dangerous but being an invasive technique, it is not risk free.
Haematoma may result from the accidental puncture of a circulatory structure. Nerve injury can result from the accidental puncture of any nerve. Brain damage or stroke is possible with very deep needling at the base of skull. Also rare, but possible, is pneumothorax from deep needling into the lung, and kidney damage from deep needling in the lower back. Needles that are not properly sterilized can transfer diseases such as HIV and hepatitis.
Severe injury from acupuncture is rare, but not unheard of.
There is also the danger, common to all alternative therapies, of not seeking proper medical treatment because of an over reliance on alternatives. Acupuncturists are not doctors and will not have the capability of diagnosing a serious illness from its typical symptoms.

Conclusion.

Acupuncture is a pseudoscience. The practise is based on untenable principles and the small amount of evidence there is to support its use in pain relief can also be called into question.
Although there are claims that it has a mild pain relieving effect, it probably does so simply because it's an elaborate placebo. Whether the mild pain relieving properties of acupuncture are real or not, the claims of the efficacy of acupuncture are grossly over-exaggerated.
If there is a use for Acupuncture, it can only be in mild pain relief. The question then becomes a matter of whether the cost of acupuncture for this mild pain relief can be justified.

What is diabetes mellitus? Symptoms?Diagnosis?Treatment?

Diabetes mellitus (DM) is the body's inability to regulate the level of glucose in the blood. Glucose is the main form of sugar in the body. The body breaks down food into glucose and uses it as a source of energy. In healthy people insulin helps to regulate the glucose (sugar) levels. Insulin is a hormone produced by the pancreas (a long, thin organ located behind the stomach against the back).

In diabetics, the body does not produce enough insulin or does not use the produced insulin effectively. This results in a high level of glucose in the blood ("hyperglycaemia").

There are four main types of diabetes mellitus:

a) Type 1, earlier known as insulin dependent diabetes mellitus (IDDM) or juvenile-onset diabetes mellitus. People with this type of diabetes make little or no insulin in their body, and need regular insulin injections for survival and management of diabetes. It usually starts in childhood, but can occur at any age.

b) Type 2 (DM2), earlier known as non-insulin dependent diabetes mellitus (NIDDM) or adult-onset diabetes. This is the most common form of diabetes, and is strongly associated with genetic tendency and obesity. The body produces normal or even high levels of insulin, but certain factors make its utilization ineffective ("insulin resistance"). Sedentary lifestyle, unhealthy dietary patterns, and the consequent obesity are common causes. It usually starts in adulthood, but is beginning to be seen in obese adolescents also.

c) Gestational diabetes mellitus, or pregnancy-induced diabetes.

d) Secondary diabetes mellitus, caused by genetic conditions, pancreatic diseases (e.g. inflammation, surgery or malignancy of the pancreas, etc.), drugs (e.g. steroids like prednisolone, pentamidine, excess thyroid hormone, etc.) or other medical conditions (acromegaly, Cushing syndrome, pheochromocytoma, hyperthyroidism, congenital rubella, etc). Medications such as thiazide diuretics or oral contraceptives can precipitate diabetes in a person predisposed to get it later.

What are the symptoms?

Symptoms depend on the type and duration of diabetes. Some of the signs and symptoms are related to the high blood sugar levels. These include:

• Increased urination
• Increased thirst
• Hunger

Other common symptoms:

• Fatigue
• Blurred vision
• Urinary and vaginal infections
• Skin infections, especially fungal or more serious bacterial infections
• Frequently upset stomach, stomach pains, nausea and vomiting

There may be weight loss, especially if the amount of insulin made by the body is decreasing. If insulin deficiency is marked, the person can become drowsy and then go into coma. This is called Ketoacidosis, and usually occurs in DM1. Rarely, if the diabetes is completely out of control, it can also occur in DM2. Other symptoms of ketoacidosis include:

• Deep rapid breathing, sometimes with a fruity odour to the breath
• Pain in the stomach, with nausea and vomiting

What is the diagnosis?

Diabetes mellitus is diagnosed based on a high level of glucose or sugar in the blood. The doctor may suspect diabetes mellitus after taking the medical history and doing a physical examination. There are several blood sugar tests used for diagnosis:

1. Fasting plasma glucose test: In this test, a person is asked to fast overnight, at least 8 hours, and the level of glucose in the blood is then checked. Normal fasting plasma glucose levels are less than 110 mg/dl. A fasting plasma glucose level of more than 126 mg/dl usually indicates diabetes mellitus. A level of 110-125 mg/dl is called "impaired fasting glucose".
2. Post prandial (PP) plasma glucose: This is tested two hours after having a meal, which serves as a challenge for the body to regulate the blood sugar. Normal PP levels are <140 mg/dl; a glucose level of more than 200 mg/dl indicates diabetes mellitus, while a level between 140-199 mg/ dl is called "impaired glucose tolerance".
3. Random plasma glucose test: is that which is done at any other time. A level of 200 mg/dl or higher generally indicates the presence of diabetes.
4. Oral glucose challenge test (oGTT): The blood glucose is tested 2 hours after giving 75 gm glucose by mouth. This is useful for detecting borderline diabetes and a condition called "impaired glucose tolerance".
5. Oral glucose tolerance test: is the preferred way to diagnose pregnancy-induced diabetes. Ideally all pregnant women in India should have a blood glucose test done 30 minutes after taking 50 gm gluocse (screening test). If this is abnormal, the lady should undergo an oGTT: with 100 gm glucose (not the conventional 75 gm). Blood samples are then drawn at intervals of one hour upto 3 hours (ie at 1, 2 and 3 hours post-glucose).

What is the treatment?

The treatment of diabetes depends on the type of diabetes. It is aimed to decrease symptoms and prevent complications such as low blood sugar levels (hypoglycemia), eye problems, kidney disease, and nerve damage.

DM1 needs treatment with insulin injections to replace the insulin that is not produced in the body. There are several types of insulin available. The most commonly used are the genetically engineered that are similar to human insulin. The difference in the various types of insulin is the times at which they "peak" or are most effective. Insulin schedule depends upon the meal pattern of the individual. This is required to avoid low blood glucose levels, causing hypoglycaemia. Insulin is administered with a syringe, and newer devices such as insulin pens and insulin pumps. The latter devices control diabetes more efficiently.

DM2 (earlier called NIDDM) is initially treated with weight reduction, diet control and regular exercises. When these measures fail to control the blood sugar levels, oral medicines are used. Sulphonylureas are a group of drugs that stimulate the release of insulin from the pancreas. Metformin reduces insulin resistance, and the production of glucose by the liver. Thiazolidenediones also increase insulin efficiency and sensitivity. Acarbose delays the absorption of glucose by the intestines. When the action of oral drugs is insufficient, insulin injections are added.

Exercise: It is an important component of diabetes therapy. Exercise utilizes blood sugar and makes the body more sensitive to insulin. It also reduces high blood pressure and high lipid levels, which are often associated with diabetes.

Diet: There is no such thing as a "diabetic diet". Persons with diabetes should eat a normal, balanced diet, which is designed to meet their nutritional requirements, maintain normal blood sugar levels and at the same time to help in achieving appropriate weight (i.e. reduction in case of obese persons, regain in case of very lean persons). It is also important to eat meals at regular time intervals, especially if insulin is used.

Risk factors for stroke

Age
The risk of having a stroke doubles for each decade of life after age 55 years. While stroke is common among the elderly, a lot of people under 65 years also have strokes.

Heredity and family history

Your stroke risk is greater if a parent, grandparent, sister or brother has had a stroke.

Gender

Stroke is more common in men than in women. However, more than half of total stroke deaths occur in women. At all ages, more women than men die of stroke. Use of birth control pills and pregnancy also raise the risk of stroke in women.

Prior stroke

The risk of stroke for someone who has already had one is many times higher that of a person who has not.

Heart attack

If you've had a heart attack, you're at higher risk of having a stroke, too.

High blood pressure

High blood pressure is the leading cause of stroke and also one of the most important controllable risk factors.

Smoking

Scientific studies have shown that smoking is an important risk factor for stroke. The nicotine and carbon monoxide in cigarettes have the potential to damage the cardiovascular system in many ways. The use of oral contraceptives combined with cigarette smoking greatly increases stroke risk.

Diabetes

Diabetes is an independent risk factor for stroke. Diabetics also suffering from high blood pressure, high blood cholesterol, and obesity are very vulnerable to stroke.

Atrial fibrillation

Atrial fibrillation is a heart rhythm disorder, which too raises the risk for stroke. The heart's upper chambers quiver instead of beating effectively, which can let the blood pool and clot. If a clot breaks off, enters the bloodstream and lodges in an artery leading to the brain, a stroke results.

Other heart diseases

People with coronary heart disease or heart failure have a higher risk of stroke than others.

High blood cholesterol

People with high blood cholesterol have a higher risk for stroke than others. Also, it appears that low HDL (“good”) cholesterol is a risk factor for stroke in men, but more data are needed to verify its effect in women.

Poor diet

Diets high in saturated fat, trans fat and cholesterol can raise blood cholesterol levels. Diets high in sodium (salt) can contribute to increased blood pressure. Diets with excess calories can contribute to obesity. Also, a diet containing five or more servings of fruits and vegetables per day may reduce the risk of stroke.

Physical inactivity and obesity

Being inactive, obese or both can increase your risk of high blood pressure, high blood cholesterol, diabetes, heart disease and stroke.

Alcohol and drug abuse

Alcohol and drug abuse can lead to multiple medical complications, including stroke.

Transient ischemic attacks

Transient ischemic attacks (TIAs) are "warning strokes" that produce stroke-like symptoms but no lasting damage.

Quick screening helps spot autism in babies

A brief checklist that parents can fill out while waiting to see their child's paediatrician may aid in diagnosing autismearlier. Early treatment is known to improve outcomes.

Researchers recruited 137 paediatricians in America to give parents of 1-year-olds a 24-question screening test to fill out before seeing the doctor. The test was designed to detect general communication delays, not specifically autism, a neuro-developmental disorder characterised by language and social deficits and repetitive behaviour.

The questionnaire asks about the child's use of eye contact, sounds, words, gestures and other forms of communication. Questions include: Does your child smile or laugh while looking at you? Does your child pretend to play with toys? Do you know when your child is happy? Upset?

Babies who failed the screening were referred for more thorough assessments, including MRIs and a blood test, and were tracked until age 3 years. Of nearly 10,500 babies screened, 184 underwent further evaluation. About 75 percent of these children were found to have autism or another language or development delay.

Currently, paediatricians have no way to screen for autism or other development delays until the child is older. Not only is the test fast and inexpensive, but the children it identified were referred for behaviour therapy at an average age of 17 months, much earlier than children would be otherwise.

However, it was noted that 972 children, about three-quarters of those who failed the waiting room screening, were either not referred for further evaluation or never followed up with additional testing. Possible reasons could be that the test wasn't scored by staff or that paediatricians determined there was no reason for worry and didn't make the referral.

Thirty-two of those were eventually diagnosed with an autism spectrum disorder, 56 with language delay, 9 with developmental delay, 36 with ‘other’ delay and 45 were considered a ‘false positive.’ Five children originally considered to have an autism spectrum disorder no longer met the criteria at follow-up.

The positive sides of the study are that it demonstrates earlier systematic screening for development delays for children at 1 year, is practical and relatively effective. The only concern was that a significant number of families never followed through with testing.

Benefits of exercising

Increases haemoglobin

Regular exercise improves blood cholesterol levels and increases haemoglobin concentration in your blood. Haemoglobin is part of the red blood cell that carries oxygen from the lungs to the rest of the body.

Improves quality of life

In older people, helps delay or prevent chronic illnesses and diseases, associated with aging and maintains quality of life and independence longer.

Keeps you fit

Increases your aerobic capacity (fitness level). This enables a "fit" person to have more energy at the end of the day and to get more accomplished during the day with less fatigue.

Enhances recreation Regular exercising enhances work, recreation, and sport performance. Therefore, every sports person is advised to do exercise regularly. Prevents back ache Regular exercise helps to prevent back pain by increasing muscle strength and endurance and improving flexibility and posture. Improves blood circulation Regular exercising helps reducing the risk of heart disease by improving blood circulation throughout the body and causes the development of new blood vessels in the heart and other muscles. Enlarges arteries Enlarges the arteries (blood vessels) that supply blood to the heart. Decreases blood clots Exercising decreases the tendency of the blood to clot in the blood vessels. It is important because small clots travelling in the blood are often the cause of heart attacks and strokes. Prevents high BP Prevents and manages high blood pressure. Protects against bone loss Increases muscle strength, giving greater capacity for other physical activities. Maintains, tones, and strengthens your muscle. Strengthens muscles Increases muscle strength, giving greater capacity for other physical activities. Maintains, tones, and strengthens your muscle. Helps relieve stress Helps manage stress and releases tension. Counters anxiety and depression and increases enthusiasm and optimism. Improves digestion Increases the efficiency of the digestive system, which may reduce the incidence of colon cancer. Makes your skin glow Increases the amount of blood that flows to the skin making it look and feel healthier. Makes you feel good Exercise, in addition to all the physiological and anatomical benefits, just makes you feel GREAT Boosts energy levels Boosts up energy level and improves sleep patterns Keeps weight under control Keeps weight under control by elevating your metabolism so that you burn more calories everyday. Reduces premature death risk Reduces the risk of premature death.

Yoga Styles

Yoga For All

Over the years Yoga has been evolving to meet the needs of all – from good health to curing different illnesses right up to self-realization. Hatha Yoga the most popular Yoga in America as well as many other parts of the world continues to grow, develop and flourish. This is that branch of Yoga that focuses upon physical health and welfare and believes that our bodies are nothing but vehicles of the spirit. A number of different Yoga styles, all of them rooted from Hatha Yoga have evolved and continue to thrive all over the world today. The aim is to heal the body, balance the mind, and bring about union between body, mind and spirit through the practise of asanas or poses, pranayamas or breathing.

Styles of Yoga

All Yoga Styles have common roots, all of them originating in India. As a matter of fact, the creators of the 3 major styles — Iyengar Yoga, Ashtanga Yoga and Viniyoga Yoga or Flow Yoga all happened to be students of one Sri Krishnamacharya, a celebrated Yoga practitioner and teacher from Mysore in India. The two other styles developed by disciples of the well-known Swami Sivananda, are Sivananda Yoga and Integral Yoga. Whatever style you go in for, is a matter of need or personal choice.

The different schools and styles of Yoga are as follows:

Ananda Yoga

Ananda Yoga is a classical Hatha Yoga style that makes use of Yogasana (poses) and Pranayama (breathing techniques) to arouse and start to control the subtle energies within yourself particularly those of the Chakras in order to experience peace. The objective of Ananda Yoga is to utilize human energies to harmonize the mind, body, and emotions. Above all, it aims to attune the practitioner with higher levels of awareness. This is more of a gentle, inward experience unlike any aerobic or athletic practice.

Anusara Yoga

Anusara Yoga was founded in 1997 by one John Friend. This is a robust Hatha Yoga style that combines the Tantric philosophy of inherent goodness with the Cosmic Principles of right alignment. Here, practitioners of all levels of aptitude and skill discover the yoga experience feel great despite unique limitations, differences, and skills. Anusara is a graceful way of aligning the non-dual philosophy with a set of principles.

Ashtanga Yoga

Ashtanga Yoga is the perfect Yoga style for people looking for a serious workout. This style was developed by one K. Pattabhi Jois, and is a rather demanding physical style. Practitioners are made to move through a set of flows, skipping from one pose to another with a view to build flexibility, stamina and strength. This style is definitely not for beginners to Yoga or for those who have a relaxed approach to fitness. This style involves a challenging sequence of postures with synchronized breathing and a flow of Yoga pose.

Bikram Yoga

Bikram Yoga is the brainchild of one Bikram Choudhury, who learnt Yoga from Sri Bishnu Ghosh. Bikram Yoga is done in a room with temperature up to 100 degrees Fahrenheit, so you must be ready to perspire a lot. Every Yoga pose is usually done twice and retained for a fixed period. Bikram Yoga sessions usually begin with standing postures, then go into backward bends, forward bends and, finally, twist. The postures are accompanied by Kapalabhati Breath also called “breath of fire”. This Yoga style is “scientifically” designed to warm and stretch the ligaments, muscles and tendons in the way they ought to be stretched.

Integral Yoga

Integral Yoga lays equal stress on the Pranayama (breathing exercises), Asanas (physical postures) and Meditation. Integral Yoga was created by Swami Satchidananda, who also introduced chanting to the crowd at the Woodstock festival. Integral Yoga has also been proven therapeutic in as much as it has worked wonders in curing a variety of ailments, particularly Heart Disease.
Integral Yoga revolves around the practice of 8 main goals:

1. Physical Health and strength
2. Control over the senses
3. Calm, clear and a well-disciplined mind
4. Higher level of intellect
5. Strong will power
6. Love and compassion
7. Lesser ego, and
8. Ultimate joy and peace.

Iyengar Yoga

Iyengar Yoga has been named after its founder Sri B.K.S. Iyengar one of the most renowned Yoga teachers in the world. This style of Yoga is known for its precise alignment of postures and attention to detail. B.K.S also popularized the use of props such as Yoga belts and blocks to make the practices easier. His great attention to postural alignment and detail has come to be the most distinguished traits of Iyengar Yoga.

In Iyengar Yoga you hold the poses longer and repeat them several times. You can move to Pranayama (the breathing techniques) only after you have achieved a certain level of mastery of the postures. Iyengar Yoga props help practitioners achieve the best results possible as well as minimize the risk of getting injured while providing optimum support.

Sivananda Yoga

Sivananda Yoga was created by Swami Vishnu Devananda who is responsible for one of the greatest Yoga classics in modern times titled “The Complete Illustrated Book of Yoga”. This work was first published in 1960, and still continues to be among the best Yoga books available. He termed his style of yoga Sivananda Yoga after his mentor, Swami Sivananda , also one of the most renowned Yogis in the world. Sivananda Yoga lays more emphasis on the classic asanas (poses), Pranayama (breathing techniques) and Relaxation. It also focuses a lot on Positive Thinking, Meditation and Yoga Diet.

Other Yoga styles popular in the world today include:

Bharata Yoga

Jivamukti Yoga

Kripalu Yoga

Kundalini Yoga

Svaroopa Yoga and

Viniyoga or Flow Yoga

YOGA BASIC POSES

The asanas in this section are the basic poses that every yoga practitioner is supposed to know.  It isn't the same as simply learning the mechanics of swinging some little league bats, it can take practice. The basic poses are to be learned in the sequence presented. They are arranged in the approximate order of difficulty. Each new pose can be taken a new day.   The basic poses are:

LOTUS (SUKHASANA)

LOTUS (SUKHASANA)

1. Sit in a legs-crossed position with the soles of your feet turned upward and heels pressed against the lower side of your abdomen. Keep your spine straight.
2. Place your hands on your knees, palms up. Hold as long as you wish.
3. This is one of the meditative postures. It imitates an inverted lotus flower. The head is held erect and the eyes closed during this posture.

This promotes balance and harmony.

MOUNTAIN POSE (TADASANA)

MOUNTAIN POSE (TADASANA)

1. Stand in an erect position with your feet together. Press the feet flat against the floor as if to stretch them.
2. Visualize a string through the spine pulling you upward, lifting the knees, hips and hamstrings.
3. Equally distribute the body weight. Keep your abdomen in and chest high. Your arms may remain at your sides.

This is a basic posture of balance and control. It is the foundation for good standing posture.

BALANCE POSTURE (NATARAJASANA)

1. Stand in the mountain pose. Inhale slowly and raise arm overhead.
2. At the same time, lift your left ankle behind you and clasp it with your left hand. Shift your weight to the right side.
3. Exhale and pull the left leg toward your body and lean forward slightly while looking forward.
4. Your right arm will provide balance. Hold for 20 seconds. Slowly release and return to start. Repeat to opposite side.

This improves balance, coordination and quadriceps flexibility.

BACK STRETCH (PASCHIMOTTANASANA)

1. Get into a seated position with legs extended forward.
2. Rest your hands on your thighs and straighten your spine.
3. Raise your arms in front of you to shoulder level.
4. Then proceed to raise them overhead, bending slightly backward.
5. Bend forward to your knees.
6. Grab your knees and hold the stretch for 10 seconds.
7. Your head should be bent forward.
8. Pull your body forward to your knees with the elbows bent outward. Hold for 10 seconds.
9. Return to upright position.
10. Place hands on your thighs and relax.

This increases spinal flexibility and strengthens the back.

COBRA (BHUJANGASANA)

COBRA (BHUJANGASANA)

1. Lie face down with arms at sides and head resting on either side.
2. Slowly bring your head to center and rest your forehead on the floor.
3. Place your hands underneath your shoulders with your fingertips facing inward.
4. Tilt your head backward and begin raising your trunk. Push your hands against the floor and slowly start straightening your arms. Hold extreme position for 10 seconds.
5. Slowly tilt your head forward and lower your trunk back to start. Relax and concentrate on the feeling in the legs, back and abdomen.

This removes tension from the spine and back, strengthens and firms the abdomen and buttocks.

SIMPLE CHEST EXPANSION (ARDHA CHAKRASANA)

1. Get into a standing position, arms at sides.
2. Your feet should be approximately six inches apart. Relax your spine.
3. With your palms facing outward, raise your arms until they are in front of your chest, elbows bent.
4. Straighten your arms. Then slowly bring them behind you, keeping them raised high. Interlock your fingers. Concentrate on the stretch in the shoulders and chest.
5. Slowly bend backward. Maintain balance and control. Look upward and hold for 10 seconds.
6. With knees locked, bend forward and bring your arms over your back. Hold for 10 seconds.
7. Return to upright position. Unclasp your hands and concentrate on relaxing the neck, spine and shoulders.

This strengthens and tones the muscles of the chest, back and arms. The rib cage expansion aids respiration.

SIMPLE TRIANGLE (TRIKONASANA)

1. Stand with feet wide apart.
2. Slowly raise arms to sides until they reach shoulder level. Your palms should be facing down.
3. Exhale and bend left until you can bring your left hand to your left knee.
4. Keep your knees locked. Inhale and bring your right arm over as far as possible without bending the elbow. Hold the position for 20 seconds while breathing deeply and concentrating on the stretch.
5. Slowly straighten and return to start.
6. Relax for a moment, and then repeat to opposite side.

This trims the waistline, relieves tension in the neck and back.

 

LEG CLASP (PADAHASTASANA)

LEG CLASP (PADAHASTASANA)

1. Stand in the mountain pose.
2. Bend forward. Bring your arms behind your knees and clasp your hands.
3. Be certain to position your hands securely behind your knees and slowly draw your upper torso down as far as comfortable. Your head should be lowered and directed toward your knees. Hold for 10 seconds.
4. Lower hands to calf level. Again draw your body inward. Hold for 10 seconds.
5. Unclasp your hands, inhale deeply and raise your trunk back to start, one vertebra at a time.

This tones and firms the thighs and calves. It also improves hamstring flexibility. 

BOW (DHANURASANA)

BOW (DHANURASANA)

1. Lie on your stomach, arms at sides and chin resting on the floor. Bend your knees, feet together.
2. Reach your arms back and grasp your ankles. Slowly raise your torso while arching your back until the abdomen bears the bodyweight. Tilt your head back and hold for 10 seconds.
3. Slowly lower until chin is resting on the floor. Release your grasp and lower feet to the floor.
4. Lie flat with head turned to one side. Rest and observe the feeling in the pelvic region, back, arms and legs.

This shapes and tones hips, thighs, buttocks and abdomen. It strengthens lower back and promotes flexibility in the chest, shoulders, back and arms.

SIMPLE SPINAL TWIST (ARDHA MATSYENDRASANA)

SIMPLE SPINAL TWIST (ARDHA MATSYENDRASANA)

1. Sit on the floor. Place your right sole against your left thigh.
2. Cross your left foot over the right knee and place the sole of your foot firmly on the floor.
3. Position your left hand before you.
4. Bring your right arm to your left knee and firmly grasp it.
5. Slowly twist your trunk and head to the left. Your left arm will then be placed around your waist and rested on your right side. Keep your chin close to your shoulder. Hold for 10 seconds.
6. Slowly move our of the posture and relax. Change leg position and repeat to other side.

This releases tension from the spine and promotes spinal flexibility.

BACKWARD BEND (SUPTA VAJRASANA)

1. Sit on the back of your heels with your feet close together.
2. Slowly move your arms backward, and then place them securely on the floor behind you.
3. Drop your head backward while inhaling and expanding your rib cage. Arch your spine. Hold extreme position for 15 seconds. Walk hands forward and return to start.
4. Relax for 10 seconds and repeat.

This increases flexibility in ankles, feet and spine. It also strengthens the abdomen and lower back.

KNEE AND THIGH STRETCH (BHADRASANA)

1. Get into a seated position.
2. Pull your heels into your groin area and grasp your feet. Keep your spine straight.
3. Slowly lower your knees.
4. Hold extreme position for 10 seconds.

This firms the thighs and promotes knee and inner-thigh flexibility.

PLOUGH (HALASANA)

PLOUGH (HALASANA)

1. Lie flat on your back with arms at your sides. Your palms should be facing down.
2. Slowly raise your legs. Use your hands to push against the floor as you lift your trunk. Continue lifting until your legs are lowered beyond your head with your toes touching the ground as near to the head as possible.
3. Once you have moved as far as comfortable, press your chin against your chest.
4. Place your hands on your back with elbows on the ground. Hold for 20 seconds.
5. Slowly unroll back to a lying position. Press your hands against the floor for support of your body weight.

This promotes spinal flexibility and deep relaxation of all the muscles. It also improves the functioning of the internal organs by supplying them with extra blood.

SHOULDER STAND (SARVANGASANA)

SHOULDER (SARVANGASANA)

1. Lie flat on your back.
2. Place your hands at your sides, palms down, and begin to raise your legs. Press your hands against the floor to push your legs upward.
3. Place your hands on hips, elbows on the ground. Try to straighten your legs and hold them upward. Your chin should be tucked in against your chest. Close your eyes and relax. Hold for 10 seconds.
4. Bend your knees, release your hands, and slowly return to start, one vertebra at a time.

This promotes circulation in chest and neck. It is also said to stimulate the glands, in particular the thyroid.

SIMPLE FISH (MATSYA)

SIMPLE FISH (MATSYA)

1. Lie down, face up, with your legs crossed as in the Lotus posture.
2. Cross arms over and around your head. Let your body weight drop naturally.
3. Do not force the position. Breathe naturally and hold as long you wish.
4. Change leg position and repeat.

This loosens shoulders and hip joints and relaxes the body.

SIMPLE LOCUST (SALABHASANA)

SIMPLE LOCUST (SALABHASANA)

Lie on the floor, face down. Rest your chin on the floor and place your hands at your sides. Make a fist with each hand and place them firmly against the floor at approximately thigh level. Raise your left leg slowly while pushing against the floor with your fists. Raise as high as comfortable. Hold for 10 seconds. Lower leg to ground. Relax for sometime. Raise your right leg and follow the same procedure. This strengthens the abdomen, buttocks and lower back.

 

 

DEEP RELAXATION (SAVASANA)

DEEP RELAXATION (SAVASANA)