Diseases you can curb with yoga

The list below peers into the ways through which you could curb and control diseases.

 

1.Thyroid

: Also known as Adams apple regulates metabolic activities of the human body and a disorder in the discharge of hormones can cause grave problems to the body.
Symptoms: Low energy level, Skin problems, Depression, Anxiety, Neck swelling, Hair loss, Constipation.
Suggested yoga poses:

a.Halasana/ Plough pose: 

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In Sanskrit “Hala” means “Plough” and ‘asana‘ ‘means ‘pose‘. So it is known as Halasana (Plough pose). In this position body shows the shape of the Plough. This pose gives flexibility to spine as well as strengthens the back muscles.  The steps and benefits of Halasana (Plow Pose) as follows.

Steps

1. Lie on your back. Join the legs together. Relax the whole body (Shavasana position).
2. Keep the palm flat on the ground. Keep breathing normally.
3. While exhaling press the palm on ground and raise both the legs upwards straight then try to touch the ground just behind.
4. Breathe slowly and hold the posture for several minutes (1-2 minutes).
5. Now slowly release the pose to return to Shavasana.
6. Repeat this for 3-5 times.

 This pose will give compression to the neck and stimulates the thyroid glands.

Precaution

1. Those suffering from hernia, slipped disc, sciatica, arthritis of the neck,  high blood pressure or any serious back problem, should not do practice halasana.
2. Should practice under expert supervision. In days of periods women should not practice this asana.
3. Pregnant women should not practice halasana.

b.Matsyasana/ Fish pose

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This asana is pronounced as mut-see-ahs-ana
The fish pose, if carried out in water, allows the body to float quite easily like that of a fish; hence the name.

Steps

• Lie on your back. Your feet are together and hands relaxed alongside the body.
• Place the hands underneath the hips, palms facing down. Bring the elbows closer toward each other.
• Breathing in, lift the head and chest up.
• Keeping the chest elevated, lower the head backward and touch the top of the head to the floor.
• With the head lightly touching the floor, press the elbows firmly into the ground, placing the weight on the elbow and not on the head. Lift your chest up from in-between the shoulder blades. Press the thighs and legs to the floor.
• Hold the pose for as long as you comfortably can, taking gentle long breaths in and out. Relax in the posture with every exhalation.
• Now lift the head up, lowering the chest and head to the floor. Bring the hands back along the sides of the body. Relax.

         Matsyasana provides adequate stretching to the neck triggering the thyroid gland.

2.Polycystic Ovarian Syndrome disease

: PCOS is a common occurrence in women at reproductive age. Women suffering from obesity are more prone to PCOS. It crops up when a woman's ovaries or adrenal glands produce more male hormones than normal. Presently, many women have started recognising the role of yoga as a safe PCOS treatment option. Symptoms: Irregular or no menstrual periods in women of reproductive age, excess hair growth on the face and body, thinning scalp hair, acne, weight gain, ovarian cysts (polycystic ovarian morphology)
Suggested yoga poses:

a.Dhanurasana/ Bow pose

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Steps

Lie on your stomach with your feet hip-width apart and your arms by the side of your body.

1. Fold your knees, take your hands backwards and hold your ankles.
2. Breathing in, lift your chest off the ground and pull your legs up and back.
3. Look straight ahead with a smile on your face.
4. Keep the pose stable while paying attention to your breath. Your body is now curved and taut as a bow.
5. Continue to take long deep breaths as you relax in this pose. But bend only as far as your body permits you to. Do not overdo the stretch.
6. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

 This posture helps in galvanising reproductive organs.

b.Bhujangasana/ Cobra pose:

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    Steps

• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your torso. 
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible, straighten your arms by arching your back as much as possible; tilt your head back and look up.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself. 
• Breathing out, gently bring your abdomen, chest and head back to the floor.

3.Arthritis

: Arthritis is a common rheumatic condition among adults aged 65 or more. These days' people of all age groups can be affected by arthritis which includes pain, stiffness and swelling in and around one or more joints. Symptoms: Pain, Stiffness, Swelling, Redness, Decreased range of motion.
Suggested yoga poses:

a.Child Pose/ Shishuasana:  

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 Steps

• Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor.
• Keep the arms alongside your body with hands on the floor, palms facing up. (If this is not comfortable, you can place one fist on top of another and rest your forehead on them.)
• Gently press your chest on the thighs.
• Hold.
• Slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.

This asana can help you straighten your vertebra.

b.Adho Mukha Svanasana/ Downward facing dog pose:

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Adho Mukha Svanasana Asana (Downward Facing Dog ) Yoga Pose
The asana is pronounced as A-doh MOO-kah shvah-NAS-anna
Adho mukha svanasana posture replicates a dog bending forward, hence the name downward facing dog pose.
This asana can be practiced by any beginner too and with all its benefits, one should include it as a part of daily yoga practice.

    steps

1. Come onto your fours. Form a table such that your back forms the table top and your hands and feet form the legs of the table.
2. As you breath out lift the hips up, straightening the knees and elbows, form an inverted V-shape with the body. 
3. Hands are shoulder width apart, feet are hip width apart and parallel to each other. Toes point straight ahead.
4. Press your hands into the ground. Widen through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. 
5. Hold the downward dog pose and take long deep breaths. Look towards the navel.
6. Exhale. Bend the knees, return to table pose. Relax.

Tips for Adho Mukha Svanasana (Downward Dog Pose) Beginners

• Warm up your calves and arms properly before you do this asana.
• Do Dhanurasana and Dhandasana before Adho Mukha Svanasana.
• This Asana can also be performed as part of Surya Namaskar.

It improves flexibility of the body and stretches the spine.

4.Lower back pain

: The most intricate part of the human body is the lower back. Long hours of desk work can cause severe problems.
Symptoms: Fever and chills, sudden bowel and/or bladder incontinence - either difficulty passing urine or having a bowel movement, or loss of control of urination or bowel movement, severe and continuous abdominal pain.
Suggested yoga poses:

a.Supta Matsyendrasana/ Supine Spinal Twist: 

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     Steps

• SLie on your back with arms horizontally stretched out in line with the shoulders.
• Bend your knees and bring your feet close to your hips. The soles of your feet are fully on the ground.
• Swing the knees to the left until the left knee touches the ground (the right knee and thigh are resting on the left knee and thigh). Simultaneously, turn the head to the right and look at your right palm.
• Checkpoint: Make sure your shoulder blades touch the ground. While the body is twisted, there is a tendency for one of the shoulder blades to get lifted off the ground.
• Feel the stretch in the thighs, groin, arms, neck, stomach and back as you hold the pose. With each exhalation, relax deeper into the pose.
• Hold for several minutes. Slowly turn the head back to the center and straighten your torso and legs.
• Repeat the pose on the other side.

b.Vrikshasana/ Tree Pose:

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Steps

• Stand tall and straight with arms by the side of your body.
• Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
• Make sure that your left leg is straight. Find your balance.
• Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position). 
• Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
• Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
• With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
• Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

 

This exercise is beneficial for the spine and balances the body.

 

5.Diabetes

 : The numbers of Diabetic people have highly increased in the past decade. It is a condition which affects a person's metabolic system as the glucose level rises because of inadequate insulin production or due to the insufficient response of the body to insulin.
Symptoms: Hunger and fatigue, peeing more often and being thirstier, dry mouth and itchy skin, blurred vision.
Suggested yoga poses:

a.Ardha Matsyendrasana/ Half Spinal Twist 

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 Steps

• Sit up with the legs stretched out straight in front of you, keeping the feet together and the spine erect.
• Bend the left leg and place the heal of the left foot beside the right hip (optionally, you can keep the left leg straight).
• Take the right leg over the left knee.
• Place the left hand on the right knee and the right hand behind you.
• Twist the waist, shoulders and neck in this sequence to the right and look over the right shoulder.
• Keep the spine erect.
• Hold and continue with gentle long breaths in and out.
• Breathing out, release the right hand first (the hand behind you), release the waist, then chest,lastly the neck and sit up relaxed yet straight.
• Repeat to the other side.
• Breathing out, come back to the front and relax.

: People suffering from diabetes can do this asana to control body sugar level.

b.Chakrasana/ Wheel pose:

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   Steps

• Lie on your back; feet together and hands relaxed by the sides.
• Bend your legs and place the feet on the floor, close to the buttocks, wider than the hips.
• Stretch the arms away from the body with the palms facing up.
• Gently bring both knees to the ground on your right side, keeping the feet close to the buttocks.
• Turn the head to your left to look at your left palm, keeping both shoulders on the ground.
• Press the knees and thighs to the floor without lifting the shoulders. Hold.
• Gently come back to the centre by bringing the legs up.
• Repeat on the other side.
• Stretches spine and quadriceps.
• Brings a deep relaxation.

 

 Chakrasana can help people suffering from diabetes.

6.Indigestion/ Stomach Disorder

: Stomach disorder and indigestion can lead to a number of health issues such as Gastritis, Diarrhoea, heartburn etc.  Symptoms: Nausea and vomiting, bloating and gas, weight loss or loss of appetite, blood with bowel movement, severe abdominal pain, ongoing vomiting or diarrhoea.
Suggested yoga poses:
Apanasana/ Knees to chest pose:  If you are battling any sort of stomach disorder then this pose can relieve you from constipation, indigestion, bloating and acidity. It is beneficial for digestion and helps in removing toxic substances from the entire system.

Paschimottanasana/ Seated Forward Bend Pose:  This simple stretch can relieve you from digestive problems.

7.Migraine

:  A chronic neurological disease which can lead to recurrent moderate to severe headaches.
Symptoms: Hyperactivity, pain on one side or both sides of your head, sensitivity to light, sounds and sometimes smells nausea and vomiting, blurred vision.
Suggested yoga poses:
Padmasana/ Lotus pose: This asana relaxes the mind and alleviates headache.
Sirsasana/ Headstand or Salamba Sirsasana/ Supported headstand: It is also known as King of all asanas and increases the flow of blood in brain. If the Queen of Belgium can perform this exercise in her 80's then you can definitely make an attempt.

8.Liver problems

 : Liver is one of the most important organs because it influences and regulates many bodily functions such as protein production, blood clotting, cholesterol, and glucose and iron metabolism.
Symptoms: Weakness and fatigue, weight loss, nausea, vomiting, and yellow discolouration of the skin etc.
Suggested yoga poses:
Ardha Bhekasana/ Half Frog Pose: This exercise can help people who are suffering from liver problems.
Parighasana/ Gate Pose: It is beneficial for liver ailments.

9.Depression

: Depression, a psychological condition which makes a person gloomy, discouraged, hopeless, unmotivated, disinterested, or bleak. When these feelings last for a long period of time one is sure into depression.
Symptoms: Reckless behaviour, loss of interest in daily activities, appetite or weight changes, sleep changes, anger or irritability, self-loathing, concentration problems etc.
Suggested yoga poses:
Baddha Konasana/ Bound Angle Pose: This yoga can help you out of depression.
Sukhasana/ Easy Pose: Do not confuse it with other traditional postures. In this asana, there should be a comfortable gap between the feet and the pelvis. It is helpful in alleviating mind from depressing thoughts.

10.Kidney

: Kidney is of the essential part of the body as it cleanses blood by removing waste and excess fluid and keeps a balance of salt and minerals in your blood, and helps in regulating blood pressure. Any imbalance in its functions can turn into Chronic Kidney Disease (CKD).
Symptoms: Changes in urination, swelling of the feet, ankles, hands, or face, fatigue or weakness, Ammonia breath or metal taste in the mouth, Back pain, Itching.
Suggested yoga poses:
Salamba Bhujangasana/ Sphinx pose: The Sphinx pose stretches and strengthens the abdominal organs of the body. It also raises the immunity level.
Naukasana/ Boat pose: The Boat pose strengthens and stimulates the abdominal organs. It also helps improve digestion and alleviates stress.

11.Hair problem

Yoga is the best way to bring about harmony between the body and soul, and live a healthy life. But how do you stop hair loss with yoga? Well, certain yoga poses and pranayama breathing exercises can improve circulation throughout the body and promote healthy hair to prevent hair fall.

Suggested yoga poses:

Anulom Vilom

Anulom Vilom is also called Naadi Shodhan Pranayama. It is a simple, alternate breathing technique that helps to keep the lungs healthy and fight the free radicals produced due to stress. It promotes proper circulation throughout the body and helps relieve cold and promotes the growth of healthy hair by nourishing the scalp. The constant regulated breathing also massages, tones and cleanses the entire nervous system, thereby making you feel relaxed.

Bhastrika Pranayama

This is another pranayama that helps remove excess bile, phlegm and wind from the body. It also purifies the blood and the nervous system. This in turn helps promote hair growth. It is also an amazing exercise to lose belly fat at home

Kapalbhati Pranayama

Kapalbhati is a powerful pranayama breathing exercise that helps the brain receive more oxygen so that it promotes the functions of the nervous system and removes toxins from the body. It also helps fight diabetes and obesity.

Balayam Yoga

Tips for hair growth almost always include Balayam yoga, and it was made famous all over the world by Baba Ramdev. It is very simple to perform and can be done at any time, even when you are sitting at your office.You will just need to rub the fingernails of both hands together. Curl your fingers inwards so that the point towards your palm. Now, bring your hands together so that the nails of all the fingers are in contact with each other. Make sure each nail touches the corresponding nail in the other hand. Rub them vigorously for 5 minutes. Don’t use the thumbnails for this exercise.

Sarvangasana

Yoga tips for hair growth are incomplete without the inclusion of Sarvangasana in the list. This particular asana helps to nourish the thyroid gland and helps in rushing the blood to your brain, which is a very good treatment for stopping hair fall. It is also one of the healing yoga exercises for neck pain

Vajrasana

This is a simple and easy-to-do yoga for hair growth, that can be done by almost anyone. When you perform this asana, blood circulation in the scalp increases, and it enables the hair follicles to grow. This asana also helps relieve bloated abs, promotes digestion and aids in weight loss.

Important Tips for Healthy Hair

Other than doing these yoga asanas and pranayama techniques on a daily basis, you should also follow a few tips in order to promote hair growth and stop hair loss.

• Diet also plays a vital role in promoting healthy hair. You should always try to follow a balanced diet chart that includes fresh fruits, green leafy vegetables, pulses, cereals, sprouts, dairy products and proteins in order to provide the necessary nutrients to the hair follicles.
• Keeping your hair clean is also important. Wash your hair with neem water 2 to 3 times a week and massage your scalp with coconut oil in order to get rid of dandruff and fungi.
• Avoid using harsh chemicals, dyes, styling products and heated styling tools on your hair to prevent damage.
• Use conditioner after every shampoo or use a 2-in-1 shampoo and conditioner. A conditioner significantly improves the appearance of damaged hair by adding shine and strength to it and decreasing static electricity. It also offers some protection from the harsh UV rays.
• Choose a shampoo and conditioner specially formulated for your hair type. If you have colored your hair, then use a shampoo designed for color-treated hair.
• Wear a tight-fitting swim cap while swimming in order to protect your hair from the damaging effects of chlorine. You can also use a shampoo and deep conditioner after swimming to replace the lost moisture from the hair strands.
• Avoid shampoo and conditioners that contain silicone, sulfate and alcohols. Silicone coats your hair and makes it heavy, sulfate strips away the natural oil from your hair and alcohols also weight down your hair.
• Try not to brush your hair when it is wet. Brushing wet hair is the biggest cause of hair breakage.
• Shampoo and condition using cold water. Cold water helps to seal the moisture and shine in your hair strands by locking in the conditioning agents.
• Don’t wash your hair every day. Washing your hair on a daily basis dries it out and strips away the natural oils from the hair.
• Don’t wrap wet hair in a towel use an old T-shirt instead. The T-shirt is lightweight enough to soak the moisture but it doesn’t lead to the frizz that is caused by a terrycloth towel. Also, squeeze the excess water out of your hair instead of rubbing it dry. Rubbing makes the frizz worse and causes breakage.
• You can also take hair, nail and skin vitamins and supplements to promote healthy hair.
• Wash your hair as per the requirement. Oily scalp might call for frequent washing as often as once a day. Chemically treated hair may be dry so you don’t have to shampoo your hair frequently. As you get older, your scalp produces less oil, so you may not need to shampoo often. But if you white flakes in your hair then you are not shampooing enough. This can eventually lead to dandruff, scalp itching and other scalp diseases.
• Concentrate shampoo on the scalp and conditioner on the tips of the hair. Cleaning your scalp should be the main aim when you are shampooing your hair. It is best to concentrate on cleaning the scalp rather than the entire length of hair. Washing your hair frequently will only make it dull and coarse. Conditioners can make the hair look limp so it should be used only on the tips of the hair and not on the head or the entire length of the hair.

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