Tired with Long sitting hours??

Well, long sitting hours in front of laptop is not easy task. Many of my friends and family members are doing sitting and everyone is like 

' Why don't you try once?' i am like i am happy i am doing my physical activity on regalur basis.

But as in today's era almost everyone is doing long sitting work wheather it's from home or in the office.

So what you can do to get rid off from this discomfort and keep your spine healthy?

1. Physical Movement

Try to workout any kind of activity on regular basis like yoga, HIIT, swimming, cycling, playing badminton, dancing and any other everyday or on regular basis.

This is will enhance the strength of spine and helps in opening vertebraes of the spine.

2. Sitting Posture 

When you are sitting on chair or couch or anywhere try to keep your spine and neck straight this will helps your spine to create good space. Don't lean forward from the upper body.

3. Streching during work

Do some spinal twists, forward bends, neck and and shoulder movements & side bends in between the work. It will helps to boost energy of the body and release the stress from the spine.

4. Walk 

Walking will also help you to give relaxation to your spine. It also helps to release tension from the legs and hips. Go for washroom at certain intervals or walk during phone calls. 

Sitting job not only gives spine issues, it also 

Create other issues too into human body. Move your body in certain intervals and try to apply this simple techniques for better spinal health.

Picture Credit : Google 

(Comment below for more blogs.)

4 Yoga poses for back pain

Spine is very important structure of body as Back pain is very common now days, as well so many people are ready to give solution about back pains. It happens because sedentary lifestyle ( sitting for long time in front of laptop computer and mobiles) even sleeping on back for long hours may discomfort back muscles.

Here, suggesting you all some effective yoga Asana which will help you to give relaxation and strength to spine.

1. Cobra pose 

2. Bow Pose

3. Camel Pose

 

4. Forward Fold

Comment below for more information.

Folates or Folic acid & Pregnancy?

 What we understand with the word folic acid or folates? Why it is important to folic acid or folates during pregnancy? How we can take folates naturally? how much it is required during pregnancy? 

lets understand this first, 

folic acid is type of vitamin B which helps to make healthy new cells in the body.  This is very important at the  time of pregnancy to prevent baby from birth defects like Spine bifida(spine structure) and brains develovpement.

so what you should eat for folates fulfillment???

1. Spinach -  Spinach contains vitamin  K and fiber.

2. Oranges - This fruit  contains folates and vitamin C. Also , it have calcium and potassium.    

3 . Cabbage - This veggie has vitamin C & K and  rich with folates. one point added, cabbage is better than lettuce.

4. Legumes or pulses - legumes are plant based protein. It has folates, vitamin B, iron and zinc.

5. Strawberries -  This bright red fruit  contains vitamin C & fiber.

6.Banana - This delightful fruit which available in every season every location and cheaper in price contains natural sugar fiber and calcium.

Adding more options,

Curly kales

Avocados

Broccoli

Asparagus

Spring greens

Green peas

Papaya

Eat this fruits and veggies before conceive and during pregnancy for baby development.

All pictures credit - Google

Comments below  if any query.

 

5 Asanas for Menstrual Disorder

Okay, today you will read about Menstrual disorder. You must be thinking is there anything that we can read new here? So, many ladies and girls facing irregularities in periods, and because of this irregularities other problems also created like anger,mood swings, irritation ,frustration all this are natural. You and people around you needs to understand. So what you can do for regularize your menstrual cycle. Here is some asanas which helps you.

1.Matsyasana - Sit in Padmnasana,keep  back and neck straight, shoulder and head firm.slowly lean backwards with the support of arms and elbow, lie flat on the floor. Now, hold  toe fingers with  hands and raise and tuck head to the floor and lift the lower body up.

(Eyes can be kept open or close.

Hold this posture for 1-2 minutes and gradually increase the hold.)

Slowly keep  head to floor first,lower back on the floor and release  hands.gentally come back to the start position.

People dealing with arthritis should avoid this.

2.Gomukhasana- Sit on the mat,spine and neck straight, both the legs streches in front. Now fold one leg near  opposite thigh and one leg above the other leg. In the upper body, fold right hand from upside and left hand from downside and try to hold the hand. Hold this posture and gradually increase holding time and exhale release hands first and then unfold both the legs straight.

People dealing with arthritis, frozen shoulder and neck, spine alignment should avoid this.

3.Bhujangasana-  Lie on stomach on the mat,leg straight and together,toes pointed outside. Keep  arms folded and near to the chest and forehead on the mat. Now, with inhale lift slowly shoulder and upper part of the abdomen. Hold this posture and gradually increase the holding time. With exhale slowly return to start position.

People with hernia,pregnancy,peptic ulcer,hyper thyroid,hypertension,heart ailments should avoid this.

4.Dhanurvakrasana- Lie on  stomach on the mat, leg straight and together, toes point outwards. Now raise  head and neck and simultaneously bend  legs at the knees. Hold ankle of the legs with same hands. Inhale lift  head and legs upwards simultaneously arching the spine. Hold this posture and gradually increase the holding time. With exhale bring your head down, release ankles and unfold the legs.

People with hernia,pregnancy, peptic ulcer,hyper thyroid,hypertension,heart ailments should avoid this.

5.Shalabhasana - Lie on  stomach on the mat, leg straight and together, toes point outwards,chin resting on the floor, rest arms by the sides, palm facing downwards. With Exhale, raise right leg(kept straight) as high as possible without lifting the hips, hold this posture. With inhale, gently bring leg down and relax.

Do the same with left leg.

And with both the legs.

People with hernia,pregnancy, peptic ulcer,hyper thyroid,hypertension,heart ailments should avoid this.

All these asana should be practice for 2 to 3 round. Take care of the limitations.

(If any query comment below.)

About YOGA

Continuing form the past article,

Indian philosophies are divided into two classes,

Nastika (non believers in the vedas)

Astika (believers in the vedas)

The Nastika philosophy are Buddhist, jain and charvka.

The Astika are six parts

Samkhya - Yoga

Nayay - Vaisheshika

Vedanta - Mimamsa

Samkhya 

Samkhya system evolves 25 elements.

Two principal ones are Purusha and Prakriti where purusha is not changeable and prakriti is made up of 3 gunas ( sattva, Rajas, tamas) which is changeable.

Prakriti evolves:

Buddhi (Pure intellect) evolves 

                    Ahamkara (Ego) evolves 

                                   Sattva predominates

                                    Tamas predominates 

Sattva predominates 

10 Indriyas 5 karmendriyas 5 jnanendriyas which received command form MANAS.

Tamas predominates 

5 tanmantras 5 mahabhutas.

Yoga

Yoga is written in Sutra form.It contains 195 Sutras which are divided into four Padas.

The Yoga Sutra of patanjali stands alone as authoritative  book on Yoga.

Four Padas

1.Samadhi Pada

2.Sadhana Pada

3.Vibhuti Pada

4.Kaivalya Pada

Nyaya

Nyaya sutra are also called Aksapada. It describe more as negation of total and permanent absence of sorrow and suffering.the existence of pain and pleasure is always there in life,there can never be pure pleasure,pure happiness or bliss without pain.

Vaisheshika

Vaisheshika darshan founded by Rishi Kannada known as Uluka(owl). Hence, it is also called Aulukya darshana.It is divided into ten Adhyayas(chapters) which contains 374 sutras.

Mimamsa

Purva Mimamsa is a code of principles for interpretation  of the vedic texts. The vedas are used as mantra for performing sacrifices. The sutras of Purva Mimamsa are attributed to Jaimini Sabara.

Vedanta

The word vedanta means 'End of Vedas' Upanishads. The name vedanta Sutras refers to summarised statements of the general view of Upnishads. The first fours Sutras called Catuh Sutras. The rest are either justifying vedas or attacking the attackers of Vedas.

(If any query just comment below)

About YOGA

Origin of Yoga:

The word yoga was first mentioned in the oldest text, The Rig Veda. The yoga comes from the Sanskrit root 'Yuj' which means "Joining" "Union".

In Spiritual sense, Yoga means Union of mind with divine.

Maharishi Patanjali says Yoga is Concentration.

Maharishi Vyasa says yoga is Samadhi.

Bhagwad Gita says Yoga is Excellence of work.

Classical Period:

The period 500B.C.-800A.D. is classical period of Yoga, a very prominent period of the history.

Maharishi Patanjali around 250B.C. brought order into yoga techniques and complied the Yoga Sutra.which is considered the basics of Yoga. In Yoga Sutra everything related to men's evolution is written. It is like grammar book on spirituality.

Post Classical Period:

The post classical period is 800A.D.- 1700A.D. wherein teching of some ledengery Acharays were famous.In this period,Surdasa,Tulsidasa,Mirabai and Purandardasa also contributed in teaching.In the same era,Hatha Yoga practice popularised by great Naths Yogis Matsyendaranath, Gorkshnath,Cauranginath,Gheranda,Swatmaram Suri.

Additionally, we have Yogi Yajnavalkya and Hatha Yoga Pradipika. Some Upnishads were written very late and some were very beginning  of this period.

History of Yoga:

Shiva is considered as the first yogi or Adiyogi. Thousand years ago, on the banks of lake kantisarovar in the Himalayas,Adiyogi poured his knowledge into the 'Seven sages'(saptarishis). The existence  of yoga were also found in folk tradition, Mohanjodaro(indus valley civilization),vedic and upanishads period.

Buddhist, jain tradition, darshanas, epics of mahabharata, ramayana, puranas, vaishnavas were also have yoga existence.

Aims/objectives about Yoga:

The main aim of yoga philosophy is to achieve self realization through stoppage of the fluctuation of mind.

The objective is to achieve the above aim, one develops better human relations which are bound to bring about peace.

The objective  sutra seeks only to establish it  own tenets.

Sutras are profound in its wisdom.

In the journey of self realization,one has to inculcate the highest human virtue like amity, compassion,friendliness,honesty ,purity,contentment, self study, acceptance and spiritual faith.

(There are two more article related about Yoga)

(If any query please comment below. Let me know on which topic you want to hear about next.)

ध्यान के 3 तरीके

ध्यान क्या है?

आम तौर पर, सीधे बैठो और अपनी आँखें बंद करो सोच को चलो आने दो। बस!!!!!

लेकिन मन की शांति और आराम के लिए हर किसी के लिए ऐसा करना उचित नहीं है। क्या आप जानते हैं मेडिटेशन करने की तीन और तकनीकें हैं। हां, आपने इसे सही सुना।

इसलिए मैं आपको ध्यान करने के लिए 3 और तकनीकें दे रही हूं।



पहले तो,

सांद्रता ध्यान ( Concentractive Meditation)

कंसंट्रेक्टिव तकनीक वह है जहां कोई एक चीज या बिंदु पर ध्यान केंद्रित करके बैठता है। यह शुरुआत में मुश्किल है लेकिन यह एकाग्रता में सुधार करने में मदद करेगा।

एक के साथ प्रदर्शन कर सकते हैं,

• सांस पर ध्यान केंद्रित करना।

• किसी एक शब्द या मंत्र को दोहराना।

• एकल वस्तु की कल्पना करें।

• मोतियों की गिनती।

• एक दोहराव गीत सुनना।

अभ्यास के साथ यह एकाग्रता में सुधार करता है।


दूसरे,

माइंडफुलनेस मेडिटेशन (Mindfulness Meditation)

माइंडफुलनेस तकनीक वह है जिसमें कोई बंद आँखों के साथ बैठकर उन विचारों को जाने देता है जो आने वाले हैं। उन्हें जज मत करो। विचारों में न फंसे। किसी भी विचार से प्रभावित न हों। उन्हें विचारों और भावनाओं के चलते हुए पैटर्न को महसूस करने दें।

अपनी सभी जागरूकता के साथ प्रदर्शन करें।

इस अभ्यास से जागरूकता और आंतरिक संतुलन विकसित करने में मदद मिलेगी।



तीसरा,

मेट्टा मेडिटेशन (Metta Meditation)

'मेटाटा' metta शब्द का अर्थ दया या अच्छी इच्छा है। मैटा मेडिटेशन तकनीक वह है जिसमें व्यक्ति बंद आंखों के साथ बैठता है और मन में प्यार और दया की भावना उत्पन्न करता है।

इस अभ्यास को कोई भी कर सकता है

• खुद के प्रति प्यार और दया

• एक अच्छे दोस्त की ओर।

• एक तटस्थ व्यक्ति की ओर।

• एक मुश्किल व्यक्ति की ओर।

यह अभ्यास एक स्वयं के प्रति प्यार और दया विकसित करने, आत्म स्वीकृति में वृद्धि करने, जीवन के उद्देश्य की भावना को बढ़ाने में मदद करेगा।




(यदि आपके पास नीचे कोई क्वेरी टिप्पणी है।)