Yoga for Diabetes and Obesity

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Thanks, Lokesh. Thanks for your valuable inputs. However, I found the following on yoga site. I thought I should share it for everyone's knowledge and circulation. Regards! Narayanan Yoga for Diabetes and Obesity Diabetes is one of the leading causes of death in the United States and afflicts about eighteen million Americans. Diabetes means that the body does not produce or use insulin properly. Insulin is the hormone responsible in converting sugar, starches and other food into energy. Diabetes may be caused by genetic factors, though lack of exercise, Obesity and stress may also cause this disease. Stress increases the blood glucose levels and the risk for Heart Disease, stroke, and infections. Of the 18 million Americans with Diabetes, about 5.2 million are undiagnosed and about 90-95% have Type 2 Diabetes. There are two basic Types of Diabetes: Type 1 and Type 2. Type 1 Diabetes is insulin dependent. The pancreas no longer make insulin thus patients with Type 1 Diabetes need to take insulin shots or use insulin pumps. Type 2 Diabetes, on the other hand, is non-insulin dependent and is the most common form of Diabetes. This Type of Diabetes can be developed by anyone - young and Old. In Type 2 Diabetes, the pancreas does not produce enough insulin, and the fat, Muscle, or liver cells does not use it properly. Obese people have higher risk in developing Type 2 Diabetes since both

body fat and fat circulating in the bloodstream appear to interfere with the ability of cells to use insulin. Diabetes is often characterized by frequent urination, excessive thirst, extreme hunger, abnormal weight loss, increased fatigue, irritability and blurry vision. Type 1 Diabetes is treated with insulin shots, regular exercise, daily aspirin intake and Blood Pressure and cholesterol control. While Type 2 Diabetes is treated with Diabetes medicines, regular exercise, wise food choices, daily aspirin intake, and blood pressure and cholesterol control. In most cases, it is easy to ignore Diabetes in its early stage, especially when you see or feel no symptoms. This is dangerous. Diabetes affects almost all our major organs such as the heart, the Nerves, the eyes and the kidneys and can lead to both long and short term complications. Long term complications can be disabling or fatal, they also develop gradually. Keeping your blood sugar close to the normal level is the best way to reduce the risk of complications. This can be done through exercise and physical activity and taking medications. Strengthening your immune system is also vital since some illnesses can cause your body to produce more blood sugar. Constant watch on your glucose level is important when you are sick. Food and alcohol also has great effects on your blood sugar level. Alcohol intake can make your sugar level to fall while food intake can raise it up, so drink only in moderation, watch your food intake, and still, keep watch of your sugar level. The level of estrogen and progesterone in your body can also cause changes in your blood sugar level, especially during the third week of the Menstrual Cycle. Most Women, though, do not notice this change. Obesity One of the causes of Diabetes and other serious medical conditions is Obesity which affects 60% of the American population. Obesity and Diabetes are also termed as twin epidemics. Obesity may be defined as the excessively high amount of body fat in relation to lean body mass. This occurs you're your calorie intake is greater than the amount of energy you burn. Medical professionals measure how much a person is overweight by figuring his BMI or Body Mass Index. Obesity may be caused by genetic factors, though some psychological, environmental, and some other factors also play a role. Obesity may run in the family or may be caused by lack of activity or a sedentary lifestyle. Some people also eat as a way to cope with some Psychological Disturbance. Other cases are due to binge eating or the feeling that one cannot control how much he is eating. Illnesses like hypothyroidism, Depression and certain neurological ailments can also lead to overeating. Drugs like steroids may cause a person to gain weight excessively. Both Obesity and Diabetes is highly preventable through proper diet, exercise and lifestyle change. Yoga Lifestyle will

be most suitable to facilitate treatment for this twin epidemic. The Yoga principle on Healthy Diet and the practice of the Asanas will help balance the endocrine system, tone the abdominal organs, stimulate both the nervous and Circulatory System, and reduce stress. Yoga also helps one to gain a better understanding of ones self, leading to acceptance and appreciation which will help eliminate the psychological reasons for Obesity. The practice of Yoga deals with all the aspects of an individual: the mind, body and spirit, giving a person control over his mind and body and making the effect is more permanent than other techniques. The following are some basic Asanas or Yoga Poses for Obesity and Diabetes: Easy Pose (Sukhasana)This is one of the classic Meditative Poses and is usually performed after doing the Corpse Pose. The Easy Pose helps in straightening the spine, slowing down metabolism, promoting inner tranquility, and keeping your mind still. Shoulder StretchesShoulder Stretches are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section. Sun Salutation (Surya Namaskar)The Sun Salutation or Surya Namaskar is a Yoga Pose which limbers up the whole body in

preparation for the Yoga Asanas. It is a graceful sequence of twelve Yoga positions performed as one continuous exercise. Learn how to practice Sun Salutation in this section. Half Spinal Twist (Ardha Matsyendrasana)If done properly, the Half Spinal Twist lengthens and strengthens the spine. It is also beneficial for your liver, kidneys, as well as adrenal glands. Practice this Yoga Pose under the supervision of a Yoga instructor. In this section, learn how to perform the Half Spinal Twist. Stand Spread Leg Forward FoldPracticing the Standing Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms. Tree Pose

(Tadasana)The Tree Pose helps strengthen your thighs, calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have sciatica and flat feet. Double Leg RaisesA Double Leg Raise is similar to a Single Leg Raise, only this time, you will raise both legs. In doing this Yoga Pose, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. This section covers the steps and guidelines on how to do this pose properly. Fish Pose (Matsyasana)Doing the Fish Pose relieves stiffness of the neck and shoulder muscles and improves flexibility of your spine. It is the counter-pose of the Shoulderstand. Hold the Fish Pose for at least half the amount of time you spent in the Shoulderstand in

order to balance the stretch. Yoga Exercise - Corpse Pose (Savasana)The Corpse Yoga Pose is considered as a classic relaxation Yoga Pose and is practiced before or in between Asanas as well as a Final Relaxation. While it looks deceptively simple, it is actually difficult to perform. Learn more on how to do it with the help of this article. KapalabhatiKapalabhati is a Breathing Technique used specifically for cleansing. If you have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe quickly. This article will introduce you to this breathing techniques and show you its its benefits. Simple Meditation TechniqueThis Meditation process is good to induce relaxation response and promotes a peaceful and relaxed mind. Meditation has also been scientifically proven to have health benefits such as lowering blood pressure and aiding the asthmatics in their breathing. Anuloma VilomaAnuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril. Learn how to do this technique for beginners by following the steps found in this article.

Relaxation PoseThere are three parts to proper relaxation - physical, mental and spiritual relaxation. Relaxation Yoga Pose relaxes your body and mind, and makes you feel refreshed after doing the asanas and the pranayamas.This is why it is an essential part of Yoga practice. Yoga Exercise - Easy Pose (Sukhasana) The Easy Pose or Sukhasana is a relaxation pose intended for Meditation. It promotes inner calm and straightens the spine, opens the hips, and relieves tiredness. As the name suggests, this pose is very easy to do. In this section, learn how to do the Easy Pose. 1. Sit down on the floor or a Yoga Mat. 2. Cross your legs, placing your feet below your knees. 3. Clasp your hands around your knees. 4. Keep your head and body straight. Beginners can try doing this pose with a thick cushion for added comfort.

Yoga Exercise - Shoulder Stretches This exercise is great in relieving stress and tension on your shoulders, as well as your entire upper back. Learn how to do a Shoulder Stretch in this section. You will need a long strap for this one. 1. Sit in any comfortably erect position. Hold the strap and straighten your arms forward. As you inhale, move your arms up until they are overhead, and exhale as you bring them down behind you. 2. Coordinate this movement with your breathing, making the movement smooth. Make sure the strap is sufficiently long and your hands sufficiently far apart, so that you can keep your arms straight. If you cannot keep your arms straight, lengthen the strap. 3. The idea is to circumscribe as large a circle as possible with your hands as they go up and over. Therefore, at every given moment you are stretching outward through your arms in the direction they are pointing. Yoga Exercise - Sun Salutation (Surya Namaskar) The Sun Salutation Pose, also known as Salute to the Sun and Surya Namaskar, is a flowing series of 12 poses which help improve strength and

flexibility of the muscles and spinal column. This pose also warms up the body and tones the abdominal muscles. Learn how to perform the Sun Salutation Pose with the help of our animation and easy-to-follow steps. STEP 1: Start with the Mountain Pose. Bring your palms together in prayer position. Exhale. STEP 2: As you inhale, raise your arms overhead, keeping your palms together.

STEP 3: Exhale and then bend forward until your hands touch your feet.

STEP 4: As you inhale, step the right leg back, arch back and

lift your chin. STEP 5: Exhaling, step the left leg back into plank position.

Keep your spine and legs in a straight line and support your weight on hands and feet. STEP 6: Retaining the breath, lower your knees, your chest and then your forehead, keeping your hips up and toes curled under. STEP 7: Inhaling, stretch forward and bend back. Keep your arms straight. STEP 8: Exhaling, curl your toes under, press down into your heels, and lift your hips. STEP 9: Repeat Step 4 using the left leg. As you inhale, step your leg back, arch backward, and lift your chin. STEP 10: Exhale and then bend forward until your hands touch your feet. STEP 11: Inhaling, stretch your arms forward and over your head. Slowly bend backward from the waist. STEP 12: Exhaling, gently come back to Tadasana. As with all other poses, make sure to perform the Sun Salutation Pose correctly to achieve optimum results. You can ask your Yoga instructor for assistance so he or she will be able to tell you how to do it the right way. Yoga Exercise - Half Spinal Twist (Ardha Matsyendrasana) The Spinal Twist Yoga Pose, which takes its Sanskrit name from the great Yogic Sage Matsyendra, is one of the few Yoga Poses in the Basic Session that rotates the spine. Most bend the spinal column either backward or forward, but to become truly flexible it must

be twisted laterally as well. The movement also tones the spinal nerves and ligaments, and improves digestion. Keep your spine erect and your shoulders leveled in the position. Breathe steadily. Twist a little more each time you exhale. Twist first to the left, as below, then repeat the sequence twisting to the right. STEP 1: Kneel and sit on

your feet with your heels pointing outward. STEP 2: Then sit to

the right of your feet, as illustrated. STEP 3: Lift your left leg over your right,

placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect. STEP 4: Stretch your arms out to the sides at shoulder level, and twist around to the left. STEP 5: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder. Yoga Exercise- Stand Spread Leg Forward Fold Practicing the Stand Spread Leg Forward Fold can strengthen and stretch your inner and back legs and your spine. It is also good for toning the abdominal organs and calming the brain. Doing this pose can relieve mild headaches. STEP 1: Start with the Mountain Pose (Tadasana). STEP 2: Jump so that your feet are around four feet apart. Slightly turn your heels outward while you look forward. STEP 3: Bring your hands together in the prayer position against the chest bone. STEP 4: Bend your upper body from the hip until halfway parallel to the floor. Without causing tension in the chin, stretch out your neck, which causes the back to be lengthened. The chest bone is moved slightly in the direction of the belly. The breathing goes through the belly or towards the chest bone, against which the hands have been placed. Look

straight downwards at a spot on the floor. Build up the exercise quietly and remain focused on a correct position of the back and the chest. People with lower back problems should avoid doing the full forward bend. For beginners, you may use props like a folding chair to support your forearms. Yoga Exercise - Tree Pose (Vrksasana) The Tree Pose helps strengthen your thighs,

calves, ankles and back. It can also increase the flexibility of your hips and groin. Your balance and concentration can also be improved with constant practice. This Yoga Pose is recommended for people who have Sciatica and flat feet. STEP 1: Start with the Mountain Pose. STEP 2: As you exhale, place your left foot on the inside part of your right leg, close to the groin area, with the toes pointing downward.

STEP 3: As you inhale, stretch your arms sideways to form a T, palms facing down.

STEP 4: As you exhale, bring your palms together in prayer position.

STEP 5: Raise your arms overhead, keeping your palms in prayer position. To

maintain balance, it helps to focus your eyes on one point in front of you and keep on breathing through the belly. In the beginning, you may use a back brace against a wall to help you keep yourself steady. People who are suffering from headache, insomnia, low blood and high blood pressure should take extra caution in doing this pose. Yoga Exercise - Double Leg Raise This simple Yoga Exercise prepares

your body for the other Yoga Asanas. It strengthens the abdominal and lower back muscles and is often used to come up into the Head Stand. Performing the Double Leg Raise trims the waist and the thighs. If your muscles are weak, you may find yourself arching your lower back or using your shoulders to help lift your legs. To get the most benefit from this Yoga Posture, make sure that the full length of your back is resting on the floor and your shoulders and neck are relaxed. STEP 1: Lie flat on the floor. STEP 2: As you inhale, raise both legs, keeping your knees straight and your buttocks on the floor. STEP 3: Exhale and lower your legs. Repeat ten times. Make sure that your lower back remains flat on the floor while you bring the legs down to avoid any spinal injury. Be sure to keep your lower back and buttocks on the floor. Once you can perform the Double Leg Raise without strain, lower your legs as slowly as possible and keep your feet an inch or so off the floor between raises to make your muscles work harder. Yoga Exercise - Fish Pose (Matsyasana) Matsya, the Fish, was one of the incarnations of the Hindu God Vishnu. Vishnu assumed this form to save the world from the Flood. The Fish Pose or Matsyasana in Hindi, is the counterpose to the Shoulder Stand and must always be practiced after it. Having stretched the neck and upper spine in the Shoulder Stand, Plough or Bridge, you now compress them as you arch your back. Doing the Fish Pose also relieves the stiffness of your neck and shoulder muscles and corrects any tendency of having rounded shoulders. Holding

this Yoga Pose exercises the chest, tones the nerves of the neck and back, and ensures that the thyroid and parathyroid glands obtain the maximum benefits from the Shoulder Stand. Performing the Fish Pose also expands the rib cage fully, increasing your lung capacity and aids in deep breathing. You should remain in this Yoga Posture for at least half the amount of time you spent in the Shoulder Stand in order to balance the stretch. STEP 1: Lie down on your back with your legs straight and your feet together. Place your hands, palms down, underneath your thighs. STEP 2:Pressing down on your elbows, inhale and arch your back. Drop your head back so that the top of your head is on the floor, but your weight should

rest on your elbows. Exhale. Breathe deeply while in the position, keeping your legs and lower torso relaxed. To come out of the pose, lift your head and place it gently back down, then release the arms. Yoga Exercise - Corpse Pose (Savasana) Even relaxation can bring out the best in you — but make sure you do it properly. The Corpse Pose or Savasana may look like a simple relaxing pose that is done in between or after an Asana, but this exercise requires a lot of concentration and will develop through continued practice. This exercise, if done correctly, will stimulate blood circulation and will lessen or

relieve fatigue, nervousness, asthma, constipation, diabetes, indigestion, and insomnia. It will also improve one’s mental concentration. 1. Rotate your legs in and out, and then let them fall gently out to

the sides. 2. Let your arms fall alongside your body, slightly separated from the body, palms facing upwards. 3. Rotate the spine by turning your head from side to side to center it. 4. Then start stretching yourself out, as though someone is pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis. 5. Breathe deeply and slowly from your abdomen. 6. Hold the pose for several minutes. Make your mind still and concentrate on your breath or the body. 7. After doing the pose, bend your knees. Using your legs, push yourself onto one side. 8. Push yourself in a sitting position. No Yoga Session is complete without the Corpse Pose. It is the body’s time to process information after a Yoga Exercise, and it is a must that you stay awake during the five to ten minute-duration of this pose. Breathing Exercise (Pranayama) - Kapalabhati (Cleaning Breath) Kapalabhati is a Breathing Technique used specifically for cleansing. If we have a lot of mucus in the air passages or feel tension and blockages in the chest it is often helpful to breathe

quickly. In this practice, we deliberately breathe faster and at the same time use only Abdominal Breathing, that is, diaphragmatic, not Chest Breathing. In Kapalabhati, the Breath is short, rapid, and strong. We use the lungs as a pump, creating so much pressure as they expel the air that all the waste is removed from the air passages, from the lungs up through the nostrils. Kapala means "skull," and

bhati means "that which brings lightness." Kapalabhati is a good thing to do when we feel heavy or foggy in the head. If we have problems with the sinuses or feel numb around the eyes, Kapalabhati can help to clear this area as well. The Kapalabhati and Bhastrika Breathing Techniques share the same general principle, namely that we clear the nasal passages with the force of the breath. As mentioned under Bhastrika, we must be very careful with these techniques because there is a danger of creating tension in the breath. We may also become dizzy when we breathe rapidly; for this reason we always conclude the practice of Kapalabhati with some slow breaths. It is important not to breathe rapidly too many times, but after a few rapid breaths take several slow ones in which we emphasize the long Exhalation. One Round of Kapalabhati (Cleaning Breath) Take two normal breaths. Inhale. Now exhale, pulling in your abdomen. Repeat twenty times, keeping a steady rhythm and emphasizing the exhalation each time. Then inhale, exhale completely, inhale fully and hold your breath for as long as you comfortably can. Slowly exhale. Simple Meditation Meditation is a principle of yoga often portrayed by the mass media as an activity of sitting in silence while listening to your inner self and tuning out of the physical, material world. It is indeed an act of contemplation and reflection, but meditation has various ways and techniques. Meditation’s roots can be traced way back ancient times. There are speculations that it even started during the primitive years. Meditation then developed into a structured practice, and

was even noted 5000 years ago in the Indian scripture called the “tantras”. Around 500 B.C., the major icon of meditation, Buddha, made his mark in history through His practice and teachings. There is not just one way to meditate. It is up to you to experience and decide which meditation practice is best for you. But for starters, here’s a simple Meditation you could apply in your daily routine. Set aside 10 to 20 minutes same time each day, if possible. Before breakfast is a good time. Then follow these steps to a moment of prayer and internal dialogue: 1. Choose a quiet spot where you will not be disturbed by other people. 2. Sit quietly in a comfortable position. Refer to the section on postures for recommendations on sitting positions. 3. Eliminate distractions and interruptions during the period you'll be meditating. 4. Commit yourself to a specific length of time and try to stick to it. 5. Pick a focus word or short

phrase that's firmly rooted in your personal belief system. A non-religious person might choose a neutral word like one, peace, or love. Others might use the opening words of a favorite prayer from their religion such as 'Hail Mary full of Grace', "I surrender all to you", "Hallelujah", "Om", etc. 6. Close your eyes. This will make it easy to concentrate. 7. Relax your muscles sequentially from head to feet. This helps to break the connection between stressful thoughts and a tense body. Starting with your forehead, become aware of tension as you breathe in. Let go of any obvious tension as you breathe out. Go through the rest of your body in this way, proceeding down through your eyes, jaws, neck, shoulders, arms, hands, chest, upper back, middle back and midriff, lower back, belly, pelvis, buttocks, thighs, calves, and feet. 8. Breathe slowly and naturally, repeating your focus word or phrase silently as you exhale.

9. Assume a passive attitude. Don't worry about how well you're doing. When other thoughts come to mind, simply say, "Oh, well," and gently return to the repetition. 10. Continue for 10 to 20 minutes. You may open your eyes to check the time, but do not use an alarm. After you finish: Sit quietly for a minute or so, at first with your eyes closed and later with your eyes open. Do not stand for one or two minutes. Meditation has been scientifically proven to have health benefits. First of all, it lowers blood pressure and aides the asthmatics in their breathing. Meditation also balances the person’s physical, emotional and mental states. Moreover, it relaxes the mind and body, and reduces stress and tensions in our body. This practice is like recharging our mind, body and spirit to be energized again to live a life connected with God. By having simple Meditation a part of your life, you can achieve true happiness and peace of mind through

spiritual growth and detachment from the physical world. Breathing Exercise (Pranayama) - Alternate Nostril (Anuloma Viloma) Anuloma Viloma is also called the Alternate Nostril Breathing Technique. In this Breathing Technique, you inhale through one nostril, retain the breath, and exhale through the other nostril in a ratio of 2:8:4. The left nostril is the path of the Nadi called Ida and the right nostril is the path of the Nadi called Pingala. If you are really healthy, you will breathe predominantly through the Ida nostril about one hour and fifty minutes, then through the Pingala nostril. But in many people, this natural rhythm is disturbed. Anuloma Viloma restores, equalizes and balances the flow of Prana in the body. One round of Anuloma Viloma is made up of six steps, as shown below. Start by practicing three rounds and build up slowly to twenty rounds, extending the count within the given ratio. The Vishnu Mudra In Anuloma Viloma, you adopt the Vishnu Mudra with your right hand to close your nostrils. Tuck your index and middle finger into your nose. Place the thumb by your right nostril and your ring and little fingers by your left. One Round of Anuloma Viloma (Alternate Nostril Breathing) Inhale through the left nostril, closing the right with the thumb, to the count of four. Hold the breath, closing both nostrils, to the count of sixteen. Exhale through the right nostril, closing the left with the ring and little fingers, to the count of eight. Inhale through the right nostril, keeping the left nostril closed with the ring and little fingers, to the count of four. Hold the breath, closing both nostrils, to the count of sixteen. Exhale through the left nostril, keeping the right closed with the thumb, to the count of eight. Benefits of Anuloma Viloma The exercise of the Anuloma Viloma produces optimum function to both sides of the brain: that is optimum creativity and optimum logical verbal activity. This will make both sides of the brain, the left side which is responsible for logical thinking and the right side which is responsible for creative thinking to function properly. This will lead to a balance between a person's creative and logical thinking. The Yogis consider this to be the best technique to calm the mind and the Nervous System. Anuloma Viloma: The Scientific Confirmation Medical science has recently discovered the nasal cycle, something that was already discovered by the Yogis thousands of years ago. Modern scientists found out that we do not breathe equally on both nostrils, that is one nostril is much easier to breathe through than the other at any particular time. Each nostril alternates about every three hours. The Yogis claim that the natural period is every two hours, but we must remember these

studies were done on people who do not have an optimum Health level. Scientists also discovered that the nasal cycle corresponds with brain function. The electrical activity of the brain was found to be greater on the side opposite the less congested nostril. The right side of the brain controls creative activity, while the left side controls logical verbal activity. The research showed that when the left nostril was less obstructed, the right side of the brain was predominant. Test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant. Test subjects did better on verbal skills. Medical science has not quite caught up with the ancient Yogis yet. The Ancient Yogis even went one step further. They observed that a lot of diseases were due to disturbances of the nasal cycle or if a person breathe for too long through one nostril. To prevent and correct this condition, they developed the Alternate Nostril Breathing Technique. This clears any blockage the airflow in the nostrils and reestablishes the natural nasal cycle. For example, the Yogis have known for a long time that prolonged breathing through the left nostril only (over a period of years) will cause Asthma. They also know that this so-called

incurable disease can be easily treated by teaching the patient to breathe through the right nostril until the Asthma is cured and prevent it from recurring by doing the Alternate Nostril Breathing Technique. The Yogis also believe that Diabetes is caused, to a large extent, by breathing mainly through the right nostril. Yoga Information - The Art of Relaxation "The soul that moves in the world of the senses and yet keeps the senses in harmony... finds rest in quietness." Bhagavad Gita In this section, we present the technique of relaxation, that is an essential part of your yoga practice. There are three parts to proper relaxation - physical, mental and spiritual relaxation. To relax the body, you lie down in the Corpse Pose (see below) and first tense then relax each part of the body in turn, working from up your feet to your head. This alternate tensing then relaxing is necessary because it is only by knowing how tension feels that you can be sure that you have achieved relaxation. Then just as in normal life your mind instructs the muscles to tense and contract, you now use autosuggestion to send the muscles a message to relax. With practice you will gradually learn to use your subconscious mind to extend this control to the involuntary muscles of the heart, the digestive systems and other organs too. The Corpse Pose The Front Corpse PoseLie down on your front, legs slightly apart, toes touching, and allow your heels to fall out to the sides. Make a pillow with your hands. Lengthen the body, tense and relax the muscles. Feel your body sinking into the floor as you exhale. Use this pose after any asana performed on the abdomen (such as the Cobra or Bow), alternating on which side you place your head.The Corpse PoseLie on your back, feel spread about 18 inches apart, and hands about 6 inches from your sides, palms up. Ease yourself into the pose, making sure the body is symmetrical. Let your thighs, knees and toes turn outward. Close your eyes and breathe deeply.Abdominal Breathing To check that you are breathing correctly, exhale and place your hands on your abdomen, fingers loosely interlocked.When you inhale, your abdomen should rise up, separating your hands.The Corpse Pose or Savasana is the classic relaxation pose, practised before each, between asanas and in Final Relaxation (see furter below). It looks deceptively simple, but it is in fact one the most difficult asanas do well and one which changess and develops with practice. At the end of an asana session your Corpse Pose will be more complete than at the beginning because the other asanas will have progressively stretched and relaxed your muscles. When you first lie down, look to see that you are lying symetrically as symmetry provides proper space for all parts to relax. Now start to work in the pose. Rotate your legs in and out, then let them fall gently out to the sides. Do the same with your arms. Rotate the spine by turning your head from side to side to centre it. Then start stretching yourself out, as through someone were pulling your head away from your feet, your shoulders down and away from your neck, your legs down and away from your pelvis. Let gravity embrace you. Feel your weight pulling you deeper into relaxation, melting your body into the floor. Breathe deeply and slowly from the abdomen, riding up and down on the breath, sinking deeper with each exhalation. Feel how your abdomen swells and falls. Many physiological changes are taking places, reducing the body's energy loss, removing stress, lowering your respiration and pulse rate, and resting the whole system. As you enter deep relaxation, you will feel your mind grow clear and detached. Final Relaxation (Savasana) Your yoga practice will help to be more in touch with your body, able to recognize tension and relaxation and thus to bring them under your conscious control. At the end of session of asanas, you should spend at least ten minutes in Final Relaxation. During this time, you relax each part of the body in turn. But in order to experience relaxation, you must first experience tension. Working up from the feet,

as shown below, you first tense and lift each part, then drop (but don't place) it down. Now let your mind travel throughout the body, commanding each part to relax. Let yourself go. Sink deep into the quiet pool of the mind. To bring your consciousness back to your body, gently move your fingers and toes, take a deep breath and as your exhale, sit up.Feet and legs Lift your right foot just an inch off the floor. Tense the leg, hold, then let it drop. Repeat on the other side. Hands and Arms Raise your right hand an inch off the floor. Make a fist, tense the arm, then let it drop. Repeat on the other side. Relax. Buttocks Clench your buttocks tightly together, lift the hips a little way off the floor and hold. Relax and drop them down Chest Tense and lift up the back and chest, keeping your

hips and head on the floor. Relax and drop them down. Shoulders Lift your shoulders and hunch them up tight around your neck. Let them drop, relaxed. Now pull each arm, in turn, down alongside the body, and relax. Head Tuck in your chin slightly and roll the head gently from side to side. Find a comfortable position in the center for the head to lie, and then relax. Autosuggestion After practicing the sequence shown, visualize your

body in your mind's eye, and repeat this simple formula mentally: "I relax the toes, I relax the toes. The toes are relaxed. I relax the calves, I relax the calves. The calves are relaxed." Continue on up the body, applying the formula to each part along the way - the stomach, lungs, heart, jaw, scalp, brain, and soon. Feel a wave of relaxation rising up your body as you guide your awareness through each part. Each time you inhale, feel a wave of Oxygen flowing down to your feet; each time you exhale, feel the tension flowing out of your body, leaving your mind like a deep, still lake, without a ripple. Now dive deep

into the center of this lake, deep within yourself, and experience your true nature. Narayanan MudaliarAssistant Manager Organization & Change |

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