Email OF The Day: 09/22/18

Saturday 22 September 2018

[www.keralites.net] PRANAYAMA

7 Step Breathing Techniques Of Pranayama Yoga!

Get a fresh breath of life. This time, forget the gym, the treadmill and the diets. Try yogic breathing or pranayama!
Baba Ramdev has immortalized the technique of yogic breathing or pranayama, thanks to his early morning shows on Aastha channel. In 2003, the entire nation breathed in his words like a sermon and an entire generation of people was hooked on to his 7 step pranayama. Yogic breathing exercises have been proven beneficial in curing respiratory illnesses, sinusitis, stress, digestive problems, uterine troubles, obesity, heart ailments and a host of other conditions. Apart from that it strengthens the abdominal and chest muscles, paves the way for some serene meditation. For many, it put them into the habit of waking early and watching Baba Ramdev at work on the TV.
Many of us may be uninspired to practice yoga in daily life, wary of the complicated postures and the fact that it cannot be learnt properly unless instructed by a yoga master. These 7 steps of Pranayama, however, are simple, quick and can be easily practiced. The whole procedure takes only 45 min, though it can be extended according to one's comfort. Rise early, bathe, wear loose and comfortable clothes, sit down on the floor; straight backed and erect, in the cozy comfort of your home and get going.
Step 1: Bhastrika pranayama
Breathe in through both the nostrils, till the lungs are full and diaphragm is stretched. Then breathe out gently. Take deep breaths and then completely breathe out. Continue for 2-5 min. One page is insufficient to elucidate the benefits of deep breathing, which most of us already know very well. The influx of oxygen refreshes the muscles and prepares the body for exercise. While doing this, I also felt myself drifting into a calm meditative temperament, which eased my stress and tension..
Step 2: Kapal Bhati Pranayama
Steady your breathing and while exhaling, sharply push the air out forcefully. Relax. Inhaling takes place on its own as the stomach distends back to normal. Repeat at least 30 times or up to a minute for starters. Later you may advance to 5-10 min. By the end of a kapal bhati session, I could already feel my abdominals and throat tightened. Initially my sneezing problem got aggravated by Kapal Bhati so I had to keep a handkerchief at close quarters. But with practice, this technique works wonders for respiratory problems and blocked nose. It is tricky and it takes a little time to master it. Baba Ramdev has said that this pranayama is an all in one cure & that it helps alleviate obesity, gastrointestinal diseases, uterus problems, diabetes, cholesterol, allergies, asthma, snoring, and aids concentration. However, it is contraindicated for hypertension and heart patients.
Step 3: Bahaya Pranayama
Breathe air out completely, touch your chin to your chest, squeeze your stomach fully and hold this position for a while. A tip is to hold your breath while you let your stomach contract. Then release your chin and breathe in slowly. Repeat the process 3-5 times. You may advance gradually up to 20 repetitions. It is claimed to heal hernia, stomach ailments, uterus prolapse and all urinary and prostate problems. You may feel some pain in the upper part of the sternum or have some difficulty in holding your breath, when you're starting off with pranayama. Again, people with hypertension and heart problems should avoid this step.
Step 4: Anulom Vilom Pranayama
It is probably the simplest step; at least it was so for me. Hold your right nostril with thumb and breathe in from the left. Now release the thumb and exhale from the right nostril while closing the left nostril with the middle and ring finger. Breathe in from right nostril. Now close it with your thumb as described previously and exhale from the left nostril. Easy? Repeat the steps for a duration of 10 min. Make sure you expand your chest while breathing, and not the stomach. Do this step slowly and do not hurry.
Step 5: Bharamari Pranayama
Close ears with thumb, with the index finger on the forehead, and the rest three on the base of the nose touching the eyes. Breathe in completely and deeply. Now breathe out through nose while humming like a bee. Repeat it for 10 min. It alleviates tension, hypertension, heart ailments, paralysis, migraine, and improves confidence & concentration.
Step 6: Udggeth Pranayama
Inhalation and exhalation should be long, slow, soft and subtle. Inhale slowly and when ready to exhale, chant Om slowly and steadily. With practice, lengthen the entire procedure to last one minute or more. Visualize the breath entering and moving inside the body. Repeat for 10 min. This is good for insomnia, deepening the quality of sleep and relieving nightmares. It helps you focus steadfast on to any task at hand. For me, it improved my Kabaddi playing!
Step 7: Pranav pranayama
Close your eyes and sit quietly. Breathe in naturally for 2-3 min or more. At this point, your body has prepared your mind for a tranquil meditative posture. Revel in the feeling and realize your spiritual calling.. This delightful end result is the gift of the above 6 steps.

Pranayama is best practiced early in the morning when the air is still fresh and the stomach empty. Some people have even harnessed this science and art to lose weight. Who knows what it may do for you!

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[www.keralites.net] ITCHY SCALP

What an Itchy Scalp Means & How to Get Rid of It!

Do you itch your head often? If that's the case, you probably know that a persistent itch on the head, specifically an itchy scalp can be bothersome. While dandruff may be deemed the culprit - as it is a common problem - there may be many other conditions that can cause a dry, itchy scalp including ringworm or a bacterial infection caused by an autoimmune condition.
itchy scalp
Below are five common causes and treatments for itchy scalp:
1. Dandruff and seborrheic dermatitis
These are the most common reasons for an itchy scalp. Your body's inflammatory response to an overgrowth of yeast may cause itching and flaking associated with these conditions. Yeast normally lives on the scalp and other hairy areas of the body. Though the problem arises when there's too much yeast present. If it's mild, you can use an over-the-counter shampoo containing selenium or zinc pyrithione - ingredients that help control yeast. If it's more serious, you may need a prescription-strength antifungal shampoo, topical cortisone or medicated foam, solution, cream or ointment.
2. Psoriasis
This chronic autoimmune disease causes raised, reddish, scaly patches on the skin or scalp. While experts don't have a clear understanding of what exactly causes this skin disorder, it is believed that you are more likely to develop it if someone in your family has it. Over-the-counter medicated shampoos containing coal tar or salicylic acid, to control scalp psoriasis should help. If that doesn't work, book an appointment with a dermatologist so that they can prescribe shampoos and topical cortisone.
3. Tinea capitis
More commonly known as ringworm, tinea capitis extends deep into the hair follicle, causing patches of hair loss that increase in size over time. The rash may first appear raised and with black dots, or as a stubbly appearance. If you have a ringworm infection, use an over-the-counter antifungal formulation to get rid of it. If it's on the scalp, your doctor will need to verify what's actually causing the problem before prescribing these powerful medications.
4. Head lice
Head lice is most popular among school children. Contrary to popular belief, lice prefer clean hair, so it is not a matter of poor hygiene. Looking closely you can see tiny nits (eggs) attached to individual hair strands. While they may look like dandruff, they aren't as easily shaken off, because they are glued to the hair shaft. Thankfully, head lice can be treated with over-the-counter shampoos containing insecticides pyrethrin or permethrin. Just be sure to follow the exact instructions as each brand varies.
5. Allergic reactions
Hair dyes, eczema and atopic dermatitis are other, though less common causes of an itchy scalp. While allergic reactions generally go away on their own once you've identified and avoided the chemical to which you are allergic, you may want to visit a dermatologist to help you sort out which chemical is causing the allergy.

itchy scalp
Natural Remedies for Itchy Scalp
1. Tea Tree Oil
This amazing essential oil, provides antioxidant benefits and is antimicrobial, meaning that it has the ability to fight bacteria, viruses and fungus. Numerous studies have shown that it is great for various inflammatory symptoms including seborrheic dermatitis, helping with the healing process. A study published in the Journal of the American Academy of Dermatology closely followed the effects that tea tree oil had on subjects with dandruff using a shampoo that contained 5% tea tree oil. An improvement of 41% was reported by those who used tea tree shampoo, relieving the itchiness and dandruff.
2. Yoga, Tai Chi and Other Forms of Exercise
While it may seem off, exercise has been shown to help reduce inflammation associated with an itchy scalp. But the National Psoriasis Foundation reports that patients have seen positive effects due to yoga, tai chi or qigong and exercise in general. This could be due to controlled breathing, stretching and strengthening exercises, along with meditation which all help improve blood flow and relieve stress.
3. Clean Your Hair, Brushes and Combs
An itchy scalp is not always due to an itchy condition. Maintaining good personal hygiene is important and be sure to avoid sharing combs and brushes. Particularly since tinea capitis, or ring worm, is more common in children, make sure to take extra care with educating your children on hygienic practices.
4. Use a Hair and Scalp Mask
While it may sound good enough to eat, you should try a banana, avocado and honey hair and scalp mask. Honey is a beneficial ingredient as it can treat wounds, and may also help fight bacteria and fungi. A hair mask can also provide bacteria fighters and if used a couple of times a week, it can make a difference in a healthy way. Combine a small mashed banana, two tablespoons of honey and half an avocado, blend well then apply to the hair, covering the scalp and leaving it on for 20-30 minutes.
5. Avoid Inflammatory, Infection-Causing Foods
Just like candida, fungus can be caused and inflamed due to the foods you eat. Avoid inflammatory foods which includes anything processed, with sugar, gluten, dairy, soy, peanuts and alcohol. Rather, fill your diet with antifungal foods including garlic, apple cider vinegar, banana, avocado, flaxseed, ginger and coconut oil.
6. Avoid Putting Chemicals on Your Hair
Chemicals tend to exist in most products found on the shelves at your local store. These chemicals can cause an itchy scalp, bumps on the scalp and other scalp conditions. Thankfully, it is an easy fix. Simply avoid the chemicals and choose natural remedies, making your own where possible.