Janet Yoga Hut

The Asanas

2012-01-09T14:44:00.000+08:00

Yoga asanas are postures that rebalance the body. They bring strength to the weak areas of the body; they bring softness to the tight spots. They give you a workout, with the added bonus of a work-in. Not only do they create space in the physical body, they offer a sense of psychic spaciousness. By freeing up the outer body - the physical body, the muscles, bones, tendons, ligaments, and visceral organs - asanas build and control the prana, or vital force, of the body's subtle energies - energies that are finer and more subtle than those of the gross physical body that we can see. Asanas are considered to purify and heal the body as well as those subtle energies. Hatha yoga is great do-it-yourself preventive medicine.

The first thing people say to me when they discover I teach yoga is, "I'm not flexible enough for yoga." I often tell them, "That's why the rest of us do it!" Don't let a stiff body be an excuse never to start yoga. You should just start practicing from wherever you are right now. Don't judge your practice by how far you can or can't stretch. Never feel inadequate because you can't hold a pose for long, or because it doesn't perfectly mirror the pose in a picture. Practice spreading your awareness through your whole body. More than poise in your posture, seek grace in your breathing. Just start the journey. You never know where it might take you.

I use the term "edge" to describe the point at which the strong challenge comes into a pose and where you feel you have reached a new frontier. It's the point between comfort and discomfort, when you feel you have reached your limit. You will find that this point varies from day to day. You may notice your physical edge is different from your mental edge. Be flexible and adjust your practice to honor both. Move slowly as you approach your edge. As you hover there, your body will eventually release and open and present you with a new edge. Wait for your inner cue. Don't rush like a bull at a gate - that would be disrespectful. Be patient, and wait for your body to let you in.

Stay mentally present while you practice. Let your mind become absorbed in your work and in the subtle sensations of your body. Allow your practice to become a sort of conversation with your body. Be reflective, be respectful, be responsive.

Source from The Yoga Bible by Christina Brown

Iyengar Yoga Course Retreat in Rishikesh, India

2011-12-01T14:52:00.001+08:00

I have just gone for a residential Iyengar Yoga Course in Rishikesh, India. This is a 10 Days course. This residential iyengar yoga course is held at the enchanting bank of river Ganga, Arsha Vidya Pitham (Swami Dayananda Ashram) Rishikesh from October 30-November 7, 2011.

Rishikesh, revered by countless millions, has been a home to many spiritual seekers, teachers and ascetics for several thousand years. The ashram, on the banks of the famous Ganga River, is the home and school of our beloved H.H. Swami Dayananada Saraswati. This ashram has been invoked and blessed by many thousands of incredible minds and hearts from all over the world that have come to seek the traditional teaching of the Vedas.

I would like to share some photos of the Ashram, Ganga River and the village of Rishikesh with all of you. Enjoy!

Temple inside the Ashram

Inside the Ashram

Canteen in the Ashram

Yoga hall in the Ashram

Gate to the ganga river from Ashram

View of ganga river from the Ashram

Ganga river outside the Ashram

Me posing at the Ganga river

View of the Ashram from the Ganga river

Rishikesh, India

Ganga river in Rishikesh, India

One of the bridge over Ganga river in Rishikesh, India

Ganga river in Rishikesh, India

Sunset by the Ganga river of Rishikesh, India

Yoga Posture: The Warrior III (Virabhadrasana III)

2011-10-15T16:28:00.002+08:00

This posture is an intensified continuation of Virabhadrasana I.

The illustration conveys the harmony, balance, poise and power attained by practising this asana. It helps to contract and tone the abdomnal organs and makes the leg muscles more shapely and sturdy. It is recommended for runners, as it gives vigour and agility.

All the movements of this asana improve one's bearing and carriage. When we stand badly, by throwing the weight on the heels, we retard symmetrical growth and hamper spinal elasticity. Standing with the weight on the heels causes the stomach to protrude and lessens bodily and mental agility. This asana helps one to stand firmly on the soles of the feet, keeps the stomach muscles in and gives agility to the body and the mind.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar

Recipe: Burfi

2011-08-14T16:06:00.000+08:00

This is a traditional Indian milk pudding, often served on festive occasions.

Ingredients

285ml (8fl oz) honey
240g (8oz) butter
1/4 teaspoon ground cardamom
55ml (2fl oz) milk
110g (4oz) ground nuts: eg. almonds, walnuts, or pistachios
275g (10oz) milk powder

In a saucepan, heat the honey, butter, ground cardamom, and milk over a low heat, stirring to avoid burning, until well blended. Add the ground nuts, stir to combine, then remove the pan from the heat. Add the powdered milk slowly, stirring until completely dissolved. The mixture will gradually thicken. When it is very stiff, spread in a shallow pan and place in the refrigerator to set. Cut into diamond shapes, and serve at room temperature.
Makes 30-36 squares

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Yoga Posture: The Warrior II (Virabhadrasana II)

2011-07-17T17:12:00.000+08:00

This pose is named after Virabhadra, a legendary warrior. His story is told by the famous Sanskrit playwright, Kalidasa, in the epic, Kumarasambhava. Regular practice of this asana helps to develop your strength and endurance. The steps exercise your limbs and torso vigorously, reducing stiffness in your neck and shoulders. It also makes your knee and hip joints more flexible.

This pose improves breathing capacity by expanding the chest. It helps in the treatment of a prolapsed or slipped disc. It alleviates the condition of a broken, fused or deviated tailbone. It reduces fat around the hips and relieves lower backache.

This pose helps you build strength, confidence and a feeling of power. It also tones your legs, hips and thighs. Through this pose the leg muscles become shapely and stronger. It relieves cramp in the calf and thigh muscles, brings elasticity to the leg and back muscles and also tones the abdominal organs.

Do not allow the torso to either move right or left or tilt forward. To guard against this, make sure that your right armpit and your right hip are in a straight line.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga The Path to Holistic Health by B.K.S. Iyengar
Light on Yoga by B.K.S. Iyengar
The Woman's Book of Yoga & Health by Sparrowe Walden

Yoga Bags Available Now!

2011-05-25T14:54:00.001+08:00

These OM series yoga mat bags are expertly crafted with soft comfortable carry straps and roomy zippered pockets. Quality fabrics and reinforced interior seams add durability to an elegant and practical way to carry your own yoga mat.

Classic Size (72 x 16.5 dia)

Slim profile: fits a regular size yoga mat, hand-towel, wallet and keys.

Top draw-string closure
Fits up to 8mm yoga mat
Roomy exterior pockets
100% cotton fabric, internal lining
Lightweight

Large Size (72.5 x 19 dia)

Generous size: fits a regular size yoga mat, mat towel, block, strap and personal belongings.

Side zipper closure
Interior & exterior pockets
100% cotton fabric, internal lining
Lightweight

There are various colour available. For more details, you may like to check it out at my website.

Yoga Posture: The Proud Warrior (Virabhadrasana I)

2011-05-08T18:07:00.000+08:00

The Proud Warrior pose is also known as Warrior I.

Daksa once celebrated a great sacrifice, but he did not invite his daughter Sati nor her husband Siva, the chief of the gods. Sati, however, went to the sacrifice, but being greatly humiliated and insulted threw herself into the fire and perished. When Siva heard this he was gravely provoked, tore a hair from his matted locks and threw it to the ground. A powerful hero named Virabhadra rose up and awaited his orders. He was told to lead Siva's army against Daksa and destroy his sacrifice. Virabhadra and his army appeared in the midst of Daksa's assembly like a hurricane and destroyed the sacrifice, routed the other gods and priests and beheaded Daksa. Siva in grief for Sati withdrew to Kailas and plunged into meditation. Sati was born again as Uma in the house of Himalaya. She strove once more for the love of Siva and ultimately won his heart. The story is told by Kalidasa in his great poem Kumara sambhava (The Birth of the War-Lord).

This asana is dedicated to the powerful hero created by Siva from his matted hair.

In this pose the chest is fully expanded and this helps deep breathing. It relieves stiffness in shoulders and back, tones up the ankles and knees and cures stiffness of the neck. It also reduces fat round the hips.

It relieves backache, lumbago and sciatica. It strengthens the back muscles, tones the abdominal muscles, relieves acidity and improves digestion. It strengthens the bladder and corrects a displaced uterus. It relieves mentrual pain and reduces heavy menstruation.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
Yoga - The Path to Holistic Health by B.K.S. Iyengar

Yogic Power

2011-03-27T15:41:00.000+08:00

The entire universe is operating in a very organized manner. The energy that is operating the universe is the basic energy from which all types of energies are derived. That energy is called the Pranic energy. The Pranic energy is keeping the universe and all its animate and inanimate objects "alive". All organic and inorganic cycles are operating based on this subtle energy. All living things are also operating using this subtle energy.

The real secret of using this Pranic energy rests in the Master who is empowering you with this energy through the discipline of Yoga. The Master must have the power to give you the ability to hold Pranic energy over and above the normal level that is needed to sustain life. Only then, will a person be able to utilize this excess Pranic energy to perform miraculous psychic feats like healing and protecting oneself. This power works in everyone regardless of race, religion or nationality.

Writing Acticle Source from Rajayoga Power Transcendental Meditation Centre

Earth-Friendly Yoga Related Products

2011-03-06T17:01:00.000+08:00

Are you a earth-conscious yoga practitioner? If you are, I would like to introduce a new range of yoga related products which are made with earth-friendly materials at a cheaper price as compare with the outside market in Singapore.

Eco Flex Earth-Friendly Yoga Mat

These Eco-Flex yoga mats are made from a newly developed and patented TPE (Thermal Plastic Elastomer) foam. They contain no latex or PVC and they use no toxic materials in production. Its patterned soft surface provides superb traction to help achieve a grounded feeling in your postures without slipping. The closed cell construction of these mats prevents absorption of fluids, making it also easy to keep clean.

TPE is a leading earth conscious choice for yoga practitioners. This earth-friendly material is designed to decompose in landfills, leaving behind only water and biodegradable components.

Grip Flex Earth-Friendly Yoga Mat Towel

This Grip-Flex Yoga Towel is specially designed to prevent slipping when sweat and is especially light and compact for travel.

Lightweight, super-absorbent, with tiny clear silicone eco nubs that grip the yoga mat, the yoga towel enables you a steadier and more energetic practice. It has the added benefits of putting a hygienic layer between you and your yoga mat, and heightens your awareness of weight distribution between hands, fingers, feet, and toes.

For more details, you may like to refer to my website.

Practice well and feel good about yourself. Namaste.

Spicy Pumpkin Cheesecake Recipe

2011-02-23T15:39:00.000+08:00

Ingredient

Vegetable oil for coating the pan
225g (8oz) digestive biscuit crumbs
1 tbsp vegetable oil
4 tbsp maple syrup
350g (12oz) tofu, pureed
225g (8oz) cream cheese
225g (8oz) tinned pumpkin puree
1 1/4 tsp baking soda
225g (8oz) unrefined cane sugar
3 tbsp flour
1 1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp nutmeg
2 tbsp light molasses
Pinch of salt

For this recipe you will need a 23 or 25 cm (9 or 10in) round springform tin or flan tin. Serves 8-10.

Position a rack in the centre of the oven and preheat to gas mark 4, 180C (350F). Coat the tin with some vegetable oil.
Mix the digestive biscuit crumbs, vegetable oil, and maple syrup together, then press the mixture into the greased tin. Puree the remaining ingredients in a food processor and pour the mixture into the tin.
Bake for 50 minutes. Leave to cool for 30 minutes, then refrigerate for 5-6 hours or overnight before serving.

Source from K.I.S.S. Guide to Yoga by Shakta Kaur Khalsa

What To Do With Tofu

2011-02-08T17:10:00.000+08:00

Tofu, one of the most versatile protein foods, has been a staple in parts of Asia for over 2,000 years. And tofu has been puzzling the Westerners for about 30 years now! It's no wonder. More of a texture than a taste, tofu is like a chameleon. It takes on the taste of whatever is added to it. So the clue is in knowing what to add, and how to cook tofu.

Also called bean curd, tofu is made by curdling the mild white "milk" of the soya bean.

The wonders of tofu

Tofu is high in protein, low in calories, fats, and carbohydrates, and contains no cholesterol - it's almost a perfect food. And to top it all, recent medical news shows that soya protein can help prevent heart disease, breast cancer, and prostate cancer, as well as ease menopause symptoms and help in diabetes and digestive disorders.

Whether you want to substitute tofu for the taste and effect of meat or dairy, are lactose intolerant, or want to add soya to your diet because of health benefits, here are some pointers for using tofu:

Always rinse tofu before using, and keep any remaining pieces covered and sealed in pure water in the fridge.
To minimize any gas-producing qualities, always cook tofu before eating it, and cook it with a dash of lemon juice.
Generally, firm tofu is used for slicing and dicing. Soft tofu is for blending, and used to make sauces and puddings.
Taking on the flavour of whatever it is prepared with, tofu is a versatile, as well as healthy, cooking ingredient.

Source from K.I.S.S. Guide to Yoga by Shakta Kaur Khalsa

Yoga related product new update in Jan 2011

2011-01-12T16:15:00.000+08:00

Yoga Strap

Namaste.

This is a good quality yoga strap at a very affordable price for the same quality you can find in the market.

Visit my website for more details and more other yoga related product too!

How do I know I'm meditating?

2011-01-11T17:58:00.000+08:00

Phew! This is a hard one. Meditation means different things to different people. To a religious person, meditation may mean contemplation of God, in prayer or study. To a Zen practitioner, it is entering a space of "sacred emptiness". To a Transcendental meditator, it could be the mental repetition of a sound to the exclusion of all else. And that's just for starters. There are infinite roads to that intangible state called meditation, yet there is a commonality running through all its forms.

What the yogis of old tell us about meditation is that, according to the Yoga sutras, meditation is the process of stilling the thought waves of the mind. This is rather like a Catch-22 because you can't really try to stop your mind by force. Like a needy child, it will make such a fuss. The more you try to stop it, the more it clamours for your attention.

Yogic meditation is the disciplining of the mind until it becomes still. Although it is not something you can learn to do in a day, the feeling of well-being and peace it creates is worth the time and commitment required.

The process of meditation isn't learned in a day, or even a year. But if you put in a sincere effort every day, and increase the time you spend in meditation as you continue, you will find welcome changes in your mind and your life.

The Stages of Meditation

As you develop your practice of meditation, you will most likely find yourself moving through progressively deeper levels of stillness.

When you first meditate, you will get drawn into the mind's drama, then you will realize you've been drawn in. Little by little you begin to watch the mental activity. As would a benevolent observer, you just watch the mind. This is the process of the fifth of Patanjali's eight limbs, pratyahara, or inner focus.

With practice, your mind will eventually settle down and behave itself. By aligning the breath and the inner focus, you experience one-pointed concentration. You find that you are able to direct your mind with your will and imagination. This is the realm of dharana.

The last of the eight limbs of yoga is samadhi, the master realm of total identification with the spirit. You live as one who is grounded in what is often called higher awareness, or your higher nature.

Saying goodbye to good and bad

Assuming we all have a higher nature, whether we know it or not, anyone with a mind can become awakened to that higher nature. In meditation, you develop a panoramic awareness of yourself, and everything you judge as good or bad about your life. In fact, you may find that those things that you label as "bad" are the very motivation for you to meditate - and so they actually have done something very good for you.

Then you can gather up all these so-called negative parts, and instead of trying to throw them away, accept them as teachers. Try to learn from these teachers. They are your compost, the fertilizer for the new soil in which your higher nature can grow.

The most important thing to realize is that you are your higher nature. It is not something unattainable, or outside of you. Your higher nature is not some angelic being - you are your own angelic being!

Every time you act in kindness, shake yourself out of negative thoughts, do what you know is best for all involved - every time you forgive yourself and others, you are in your higher nature.

And what is wrong with judging yourself as good? Well, nothing at all, if this analysis comes via neutral-minded self-assessment. But often we pat ourselves on the back one minute, then pound our heads against the wall the next, because critiquing is based on relative circumstances. Succinctly, if you puff yourself up, one day you're going to let yourself down.

Meditation goes past this seesaw of judgement, opening your mind into a panoramic mental viewpoint that allows you to remain steady through all of its fluctuations.

Source from K.I.S.S. Guide to Yoga by Shakta Kaur Khalsa

Hearty Handmade Shop is closed

2010-12-09T17:51:00.000+08:00

I am sad to announce that Hearty Handmade Shop is closed with effect from today. Because my dear neighbour Yan Xian is getting married and will be moving out soon. She has decided to discontinue with this online shop. It is sad that we have to part as we have been neighbour for 30 yrs old. I would like to wish her all the best and happiness be always with her.

We are sorry if we have disappointed anyone of you who are interested to place order with us. Thank you for your interest in our handmade products and support.

Yoga Posture: The Revolving Lateral Angle (Parivrtta Parsvakonasana)

2010-12-04T15:47:00.000+08:00

Picture 1

Parivrtta means revolved, turned round or back. Parsva means side or flank. Kona is an angle. This is the revolving lateral angle posture and can also known as cross lateral angle posture.

This pose being a more intensified one than Parivrtta Trikonasana (The Lateral Angle), has a greater effect. The hamstrings, however, are not stretched as much as in Parivrtta Trikonasana. The abdominal organs are more contracted and that aids digestion. The blood circulates well round the abdominal organs and the spinal column, and they are thus rejuvenated. The asana helps to remove waste matter from the colon without strain.

Picture 2

Beginners may want to bring the hands together in prayer position in front of the sternum (picture 1) instead of extending the arms (picture 2).

This posture encourages the lungs and ribs to expand.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light onYoga by B.K.S. Iyengar
Ashtanga Yoga for Women by Sally Griffyn & Michaela Clarke

Why Meditate?

2010-11-17T16:56:00.000+08:00

Meditation is a state of consciousness that can be understood only on a direct, intuitive level. Ordinary experiences are limited by time, space, and the laws of causality, but the meditative state transcends all boundaries. While you meditate, past and future cease to exist. There is only the consciousness of I AM in the infinite, eternal, NOW.

What is Happiness?

Everyone wants to be happy; this is a universal fact. Most people believe that some material object will bring this happiness - money, the perfect spouse, the dream job, a new car, a big house with swimming pool - but in truth the list of what would make you completely happy is never-ending. Each "thing" will please only for a short time, until the novelty wears off. As long as you think that happiness will come from something outside yourself, you will never be happy. Happiness, the blissful state, comes from within your own self. Anyone who believes otherwise is like a person wandering in th desert, constantly disappointed by mirages of water and shade. Worldly happiness is equally elusive, always just beyond our grasp. Two famous stories, told below, illustrate the reason why.

Searching for Sweetness

A man went to visit his guru, and when he arrived he found the teacher sitting in the yard in front of a massive pile of hot chilli peppers. The teacher was eating the chillies, one by one. Tears of pain were running down his face and he was sobbing "This is terrible", over and over. When the man asked his guru why he was doing this, the teacher replied, "I am looking for the sweet one". His actions exemplify the way in which most of us spend our lives. We should know from past experience that "the sweet one" does not exist, but we continue to search for our happiness in external objects. However, the sum total of all the pleasures of the physical world are nothing compared to the blissful state of meditation.

Looking in the Wrong Place

Once, an old woman dropped her needle. A passer-by saw her searching in her garden and offered to help. After looking for some time without success, the kindly stranger asked the woman exactly where the needle had fallen. He was amazed to learn that she had dropped it inside the house. "Then why are you looking out here?" he asked. "You will never find it." She replied that her house was too dark, so she was looking outside, where there was more light. Most of us are like that woman. We are looking for our lost happiness where the bright lights are, but it isn't there to be found.

Physical Benefits

Meditation provides a lasting spiritual rest, which must be experienced to be understood. Once you can meditate, the time you normally devote to sleep can gradually be reduced to as little as three hours per night, and you will still feel more rested and peaceful than before. By reducing heart rate and consumption of oxygen, meditation greatly reduces stress levels. It seems that each part of the body, even down to the individual cells, is taught to relax and rejuvenate. Meditation helps to prolong the body's period of growth and cell production, and reduces the decaying process. After the age of 35, our brain cells die off at a rate of 100,000 per day, and they are not replaced, but meditation can reduce this decline, as it changes the vibratory make-up of both the body and the mind. In this way, meditation can prevent or minimize senility.

Mental Benefits

We each possess vast inner resources of power and knowledge, much of it brought with us from past lives. In meditation, new patterns of thinking come to the surface and develop as we experience a new view of the universe, a vision of unity, happiness, harmony, and inner peace. Negative tendencies vanish, and the mind becomes steady. Meditation brings freedom from fear of death, which is seen as a doorway to a new name and form. People who meditate regularly tend to develop magnetic and dynamic personalities, cheerfulness, powerful speech, lustrous eyes, physical health, and boundless energy. Others draw strength from such people and feel elevated in their presence. Meditation is only possible when all mental modifications (thought waves) have been stilled, and with this comes mental peace.

States of Consciousness

Waking State

This is the normal everyday state of awareness. The conscious mind is functioning. You know that you are awake. The intellect is working. You are thinking and reasoning, and you are aware of your physical environment. Time, space, and causality are in full control in the waking state.

Dream State

Contrary to popular belief, this intermediate state between waking and deep sleep is not a restful state, as mental energy is being expended. The intellect is not functioning, but there remains some awareness of the physical world. Regular asana practice will help you to relax at night and enter deep sleep.

Deep Sleep

When the mind is relaxed it will go into the state known as deep sleep. The mind is blank; there is no awareness of yourself as a separate entity. The ego identity does not exist. There is no awareness of "I am doing..." nor of your physical environment, nor even an awareness of your own being.

Meditation

As in deep sleep, neither body consciousness nor awareness of an external physical reality exists. Nor do time, space, or causality, but in meditation the awareness is transcendental. It is the continuous flow of one thought of the Supreme, as identification of the individual with the divine.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Fruit Cake Recipe

2010-11-05T15:26:00.000+08:00

This is a healthy variation on the traditional rich, fruity cake.

Ingredients

500g (1lb 2oz) mixed dried fruit: eg. raisins, sultanas, apricots, pears, figs
250g (9oz) chopped dates
1 medium apple, cored and chopped
1 1/2 teaspoons cinnamon
seeds of 6 cardamon pods, crushed
1/2 teaspoon ground ginger
1/4 teaspoon ground cloves
500ml (16fl oz) orange or apple juice
200g (7oz) plain wholewheat flour
110g (4oz) vegetarian suet
200g (7oz) roughly ground mixed nuts
2 teaspoons baking powder
pinch of salt
blanched almonds to decorate

Preheat the oven to 160C/325F/Gas 3. Oil a 23cm (9in) round cake tin. Put the dried fruit, dates, chopped apple, cinnamon, cardamon, ginger, cloves, and orange or apple juice into a pan, and bring to the boil, stirring to prevent the mixture burning. Cook, covered, over a low heat until the apple softens and blends with the rest of the fruit (15-20 minutes). Do not allow to dry out.

Mix together the flour, suet, nuts, baking powder, and salt. Add to the cooled fruit mixture, and fold in. Mix well but do not overstir. Pour the mixture into the cake tin and decorate with blanched almonds. Bake in the middle of the oven for 1 1/2 - 2 hours, or until a skewer inserted in the centre comes out clean. Cool on a wire rack.
Makes a 23cm (9in) round cake.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

A Holistic Approach to Irritable Bowel Syndrome (IBS)

2010-10-23T16:06:00.000+08:00

Several types of food can exacerbate IBS symptoms, including fatty and fried foods, foods containing wheat, carbonated beverages, chocolate, caffeine, and some vegetables including cabbage, broccoli, and beans. Let your experience guide you.
A study found that when IBS patients changed their diet and excluded beef and all cereals except rice-based ones, cut back on citrus fruits, caffeine, and yeast, and used soy products instead of dairy, they had less abdominal pain, fatigue, diarrhea, and constipation.
Food additives such as monosodium glutamate (MSG) and the artificial sweetener Aspartame can trigger IBS symptoms.
To reduce gas, avoid carbonated beverages, don't chew gum, and watch your consumption of beans, grapes, and raisins.
Avoid sugarless gum if it contains sorbitol, a sweetener that can cause diarrhea.
Soluble fiber can be very helpful for people with IBS whose predominant symptoms include constipation, and for some people with diarrhea. Fruits, vegetables, and whole grains are rich in fiber, particularly soluble fiber. If you start adding fiber to your diet, do so slowly over several weeks and be sure to drink plenty of additional water.
If you don't get enough fiber from dietary sources, try psyllium, a natural source of soluble fiber.
Avoid insoluble fiber, which is found in bran, eggplant skins, and bell peppers. It can make IBS symptoms worse.
Digestive enzymes are safe and appear to effectively reduce gas. For those who are vegetarians, health food stores sell enzymes derived entirely from plant sources, such as papaya.
Probiotics, essentially natural healthy bacteria like acidophilus in supplement form, appear to be very safe and possibly helpful for IBS.
Tricyclic antidepressant drugs like desipramine, typically presribed at one-half to one-third the typical dose used for depression, may help in IBS by modulating pain sensations in the central nervous system. Since tricyclics are often constipating, this treatment may be particularly useful for individuals whose IBS is marked by frequent diarrhea.
People with diarrhea can get symptomatic relief with the antidiarrheal medication loperamide (Imodium).
Peppermint is an herb that relaxes the smooth muscle of the bowel wall and can help ease symptoms such as cramping, abdominal distention, and the frequency of bowel movements. Enteric-coated capsules containing peppermint oil are very safe, don't cause the heartburn of non-coated peppermint oil or peppermint teas, and have been found to be effective.
Acupuncture is safe and there is some evidence that it can help with IBS.
A randomized controlled study published in JAMA found that treatment with a combination of Chinese herbs significantly improved IBS symptoms. While both standardized and individualized herbal combinations proved effective in the short term, fourteen weeks after the end of treatment, those who took the personalized prescription maintained greater improvement.

Source from Yoga as Medicine by Timothy McCall,M.D.

Special Handmade Handphone Pouch by Hearty!

2010-10-15T15:47:00.000+08:00

Hearty Handmade has received some order for special made handphone pouch for LG Lollipop and mrt card holders recently from Lynn and her friends. We hereby would like to thank you very much for your support!

If anyone of you out there would love to have your own special mrt card holder or handphone pouch, email me your request and we will special made for you..:-)

You may like to visit Hearty Handmade site at http://heartyhandmade.blogspot.com/ for more details. There are more other pictures available beside Hello Kitty.

I would like to share with you the special made items that being made recently as below. Enjoy!

Yoga Posture: The Lateral Angle (Parsvakonasana)

2010-10-06T15:15:00.000+08:00

Parsva means side or flank. Kona is an angle. This is the extended lateral angle pose.

In the final position, there should be a right angle between the thigh and the leg and the other knee should not bend. Both the soles should be fully in contact with the ground.

This asana tones up the ankles, knees and thighs. It corrects defects in the calves and thighs, develops the chest and reduces fat around the waist and hips and relieves sciatic and arthritic pains. It also increases peristaltic activity and aids elimination. It expands the thorax, strengthens the thighs, prevents back pain, and stimulates the intestinal peristalsis. It create strong bones, flexible joints, youthful posture, and better balance in daily life.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from The New Yoga for Healthy Aging by Suza Francina
Light on Yoga by B.K.S. Iyengar

Handmade Dinner Bags available at Hearty Handmade Shop

2010-09-30T15:59:00.000+08:00

There are some handmade dinner bags just updated under the product list of Hearty Handmade Shop recently. Check it out at http://heartyhandmade.blogspot.com/ for details.

You may request for a different colour, size, etc. We can special made for you as per your request. There are more handmade products available at Hearty Handmade Shop. Check it out to find out more!

Please give Yan Xian your support if you happen to like anything that is made by her. Thank you..:-)

Yoga Related Product New Update !

2010-09-25T15:19:00.001+08:00

Yoga Mat Towel (173cm X 61cm)

Top layer for yoga mat. For dry stable practice. Made with sweat absorbent quick drying material. 20% polyemdie 80% polyester. Slip-resistant rubber nubs. For personal hygience barrier. Washable. Custom fits yoga mat.

Colour :

Dark Purple / Pink / Light Purple / Blue

Visit my website for more details and more other yoga related product!

Namaste.

Winter in Hokkaido, Japan

2010-09-18T15:28:00.000+08:00

Hokkaido is an island at Japan's northern extremity, surrounded by sea in all directions. It is an extensive land, accounting for 22% of Japan's total land area. Low humidity makes the summers pleasant, while in winter you can enjoy winter sports. The island is gaining popularity as a tourist destination throughout the four seasons.

In Hokkaido you can enjoy the magnificence of nature to your heart's content: Daisetsu-zan National Park, which forms the roof of Hokkaido; the secluded Shiretoko-hanto Peninsula; Kushiro Marsh, home to many precious living things such as Japanese cranes; Shikotsu-Toya National Park, which is full of volcanoes and lakes; and the ever-changing Shakotan-kaigan Coast. There are also numerous hot springs, like the Noboribetsu-onsen, Jozan-kei-onsen and Soun-kyo-onsen, where you can enjoy a leisurely bath to help you get over the fatigue of your journey.

To learn more about Hokkaido, please visit
http://www.jnto.go.jp/eng/location/regional/hokkaido
http://en.visit-hokkaido.jp/hokkaido

I would like to share with you over here some of the beautiful photos of Hokkaido being taken in the month of December. Enjoy!

Yoga, Pilates & Yogalates Classes Available

2010-09-08T16:44:00.003+08:00

I have been busy planning and scheduling for the new classes to be available at Bollywood Dance Studio which locate at orchard road, near Orchard mrt lately.

BOLLYWOOD Dance Studio is about 500sqft, fitted with sprung wood laminated floor, wall mirrors, state-of-the-art sound system (mp3 compatible) and central air-con. Yoga mats, lockers, changing rooms and drinking water are also available. Very quiet and private with surveillance cameras.

A group of certified yoga and pilates trainers have hired the studio room from Bollywood Dance Studio on a hourly basis to provide yoga and pilates classes at very competitive rates for a class size from 1 to 12 pax so that everyone of you will definitely receive good attention from our trainers. Ms Janet Ng (Me!) will be in-charge of the administration and co-ordination work.

Our classes are scheduled on a monthly basis. So you just need to commit yourself for one month at a time only. No need to worry about long term commitment.

There are various of course packages available. Please visit http://sites.google.com/site/janetyogahut for more details if you are interested. Thank you...:-)

Cheers~

Yoga Posture: The Chair (Utkatasana)

2010-08-29T16:51:00.000+08:00

Utkata means powerful, fierce, uneven. This asana is like sitting on an imaginary chair.

The pose removes stiffness in the shoulders and corrects any minor deformities in the legs. The ankles become strong and the leg muscles develop evenly. The diaphragm is lifted up and this gives a gentle massage to the heart. The abdominal organs and the back are toned, and the chest is developed by being fully expanded. It is a beneficial pose for horsemen.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar

Essential Nutrients For Optimal Health - Ask The Nutritionist

2010-08-22T16:57:00.001+08:00

Some of you may not know that the supplements you are taking provides more health benefits than you are aware of. This issue, USANA Nutritionist Kenny Tan, will share with you what are the key nutrients that are needed to achieve optimal health and their key benefits.

Multivitamins

Highly Recommended for:

Every adult, to complement a healthy diet,
Pregnant or lactating women

Health Benefits:

May help reduce the visual effects of normal, age-related decline
Supports healthy immune function
Supports long-term health and well-being with energy-supporting co-enzymes
Supports healthy vision
Helps convert carbohydrates, fats, and proteins into energy
Supports bone, joint, and dental health

Why It Is Important?

To ensure a balanced and sound nutritional status is achieved, thus promotes general well being

Why Essentials vitamin, mineral and antioxidant supplements?

Comprehensive

The Essentials supplements provide a wide range of vitamins and minerals as well as trace minerals, mixed carotenoids, bioflavonoids, and other plant nutrients and antioxidants.

Potent and Balanced

They supply a carefully balanced level of nutrients for optimal results.

Bioavailable

They use high-quality ingredients that are in forms the body can absorb and use.

Patented Olive Extract

They have the advantage of USANA's patented Olivol olive-fruit extract that provides the nutritional benefits of the Mediterranean diet.

"Best of the Best"

Received top 5-star rating and Gold Medals of Achievement from NutriSearch Comparative Guide to Nutritional Supplements, 4th Edition

Omega-3

Highly Recommended for:

People whose cardiovascular and neural health is a priority
Women who want healthy pregnancies
People who desire healthy, balanced immune function

Health Benefits

A source of EPA and DHA, two long-chain omega-3 fatty acids important for memory and learning
Supports sound cardiovascular health and joint health
Critical for support healthy pregnancies

Why It Is Important?

A support compound for normal brain and eye development, plus, various clinical studies had shown its anti-inflammatory properties. Greatly beneficial in supporting healthy joint and cardiovascular health.

Why BiOmega Fish Oil Supplement?

BiOmega fish oil supplement is double molecular distilled to be free from heavy metals and organic contaminants like dioxins and pesticides.
It provides advanced levels of EPA and DHA, the two important omega-3 fatty acids, in just two capsules a day.
Its lemon oil helps eliminate any fishy aftertaste.
It supplies additional vitamin D, a nutrient found to be inadequate in many diets.
It is effective, safe, and is independently tested and approved by ConsumerLab.

Grape-Seed Extract

Highly Recommended for:

People whose cardiovascular health is a priority
People who want to maintain strong immune function
People who desire healthy, younger-looking skin

Health Benefits

Promote sound cardiovascular health
Helps support balanced immune function
Supports eye health
Maintenance of healthy, younger-looking skin

Why It Is Important?

A great antioxidant that works hand-in-hand together with other antioxidants to promote good skin health, healthy immune system and supports graceful ageing.

Why Proflavanol grape-seed extract Supplement?

Proflavanol supplement combines top-quality grape-seed bioflavonoids with the antioxidant properties of a highly bioavailable vitamin C.
Promotes sound cardiovascular health
It is effective, safe, and patterned after pharmaceutical standards.

Calcium

Highly Recommended for:

Women, throughout their adult lives
People whose diets are deficient in calcium and other bone-building nutrients
People whose bone or muscle health is a priority

Health Benefits

Helps maintain strong, mineral-rich bones
Provides ingredients essential for healthy muscle function and strength

Why It Is Important?

Adequate calcium intake over the years is the crucial causative factor in lowering the risk of osteoporosis and promotes proper muscle functions

Why Active Calcium Supplement?

Active Calcium daily calcium supplement provides balanced levels of calcium, magnesium, and vitamin D in bioavailable forms.
It contains silicon, which is a key support to calcium mineralisation of the bone matrix.
It is effective, safe, and patterned after pharmaceutical standards.

You may find out more detail about USANA at the following website.
http://sites.google.com/site/janetyogahut/Products/usana

Source from USANA Health Sciences

Concentrate On Your Own Capabilities

2010-08-15T16:48:00.000+08:00

Don't worry about doing yoga wrong. First of all, keep in mind that yoga is non-competitive. Most of the time everyone in the class will close their eyes, and even when they're open, the focus is inwards. Secondly, yoga's motto is, "To the best of your ability". Trained instructors will guide you with clear instruction, kind encouragement, and gentle adjustments to your posture.

If yoga were based on how well you can twist yourself up or perform headstands, then acrobats in the circus would be the best yogis! But that is not true, and why not? Because yoga goes much deeper than this. Yoga accepts your body the way it is, and works with it from there. And because it is holistic, yoga affects us positively on every level, from mind, to body, to spirit.

Source from K.I.S.S. Guide to Yoga by Shakta Kaur Khalsa

Carrot Cake Recipe

2010-08-04T15:55:00.000+08:00

An attractive and appetizing way to encourage your children to eat vegetables.

Ingredients

225ml (8fl oz) oil
125g (6oz) brown sugar
110nk (4fl oz) honey
325ml (12fl oz) soya milk
700g (1 1/2lb) plain wholewheat flour
2 teaspoons baking powder
1 teaspoon salt
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground mutmeg or allspice
225g (8oz) grated carrot
110g (4oz) chopped walnuts
110g (4oz) raisins

Icing

200g (7oz) creamed coconut
finely grated rind of 1/2 lemon
3-4 tablespoons icing sugar, to taste
3 tablespoons fresh lemon juice
75-100ml (2 1/2 - 3 1/2fl oz) hot water
6 dessertspoons lightly toasted dessicated coconut

Preheat the oven to 180C/350F/Gas Mark 4. Oil a 25cm (10in) ring-shaped cake tin. Blend the oil and sugar; add the honey and soya milk, and beat together. Combine the flour, baking powder, salt, and spices, and add to the oil mixture. Add the carrots, walnuts, and raisins; mix well and place in the pan.

Bake in the oven for 55 minutes, or until a skewer inserted in the thickest part of the cake comes out clean. Allow the cake to cool for 5 minutes in the pan, and then turn out onto a wire rack.

To make the icing, beat together the creamed coconut, lemon rind, icing sugar, and lemon juice with enough hot water to give the mixture a spreading consistency. Spread the icing over the cooled cake, and then sprinkle evenly with the lightly toasted coconut.
Makes a 25cm (10in) ring-shaped cake.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Weight-Bearing Exercise that Doesn't Wear You Out

2010-07-25T16:33:00.000+08:00

Exercise makes bones and muscles stronger and prevents bone loss. Exercise also helps us to stay active and mobile as we grow older. Bone is living tissue that responds to exercise by becoming stronger, just as muscles do. When you are inactive, your bones do not receive any messages that they need to stay strong and dense. Particularly as we grow older, this contributes to lower bone mass and density.

If you are already diagnosed with osteoporosis (decreased bone mineral density, resulting in porous bones) or osteopenia (low bone mineral density, a precursor to osteoporosis), you may feel you face a classic Catch-22 position: You are advised to do weight-bearing impact exercises that force you to work against gravity and bear weight on your bones, joints, and muscles. Such exercise is needed to stimulate cells that build bone but actually can result in joint destruction and bone fractures.

Weight-bearing exercise stimulates a mini electrical current in your skeleton that draws strengthening minerals right into the bone matrix. A well-rounded yoga practice includes weight-bearing postures and takes your body through its full range of motion; lengthens your spine; opens your posture; and stretches and strengthens your muscles in a balanced way, which reduces wear and tear on your joints.

The challenge as we grow older is to exercise in a way that does not contribute to bone fractures or have a negative effect on your joints. The usual forms of weight-bearing high-impact exercise, such as jogging and various other sports, are known to stimulate the cells that build bone. Unfortunately, with the passage of time, such forms of movement often contribute to joint destruction that can result in hip and knee replacements.

Recent studies report that yoga improves the actual congruence of joints, undoing (reversing) the wear and tear that is responsible for osteoarthritis. Nonimpact, nonweight-bearing exercise, such as swimming, won't wear out your joints, but it won't strengthen your bones either. The good news is that a balanced yoga practice can give you all the positive benefits of weight-bearing exercise without negative wear and tear on the joints!

Source from The New Yoga for Healthy Aging by Suza Francina

Hearty Handmade Shop New Product Update

2010-07-16T15:59:00.000+08:00

Any of the above handmade items attracted you? These are the new products updated by Hearty Handmade Shop lately.

There are even more! Please check it out at Hearty Handmade Shop to find more....:-)

Yoga Posture: The Cross Triangle (Parivrtta Trikonasana)

2010-07-10T17:38:00.001+08:00

Parivrtta means revolved, turned round or back. Trikona is a triangle. This is the revolving triangle posture. It is a counter pose to Uttihita Triknasana.

This asana tones the thigh, calf and hamstring muscles. The spine and muscles of the back are also made to function properly, as the pose increases the blood supply round the lower part of the spinal region. The chest is expanded fully. The pose relieves pains in the back, invigorates the abdominal organs and strengthens the hip muscles.

This is the twist. All twists relieve backache, headache, and stiff necks and shoulders. They improve spinal flexibility and open the hips. They also stimulate the digestion by massaging the internal organs.

This asana improves the functioning of kidneys and strengthens the thigh muscles.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
Ashtanga Yoga for Women by Sally Griffyn & Michaela Clarke

Recipe: Sivananda Cookies

2010-06-27T17:37:00.000+08:00

A healthy vegetarian diet doesn't have to be uninteresting, even if it is simple. There are many natural ingredients readily available to create endless variations. Use these recipes as a starting point for your own creations.

Sivananda Cookies

These extra large energy-packed cookies are a staple after-class treat at Sivananda Yoga Centres.

Ingredients

250g (8oz) oats
110g (4oz) plain wholewheat flour
50g (2oz) raw unsalted peanuts
150g (5oz) brown sugar
1 1/2 teaspoons ground cinnamon
1/2 teaspoon ground nutmeg
1 1/2 teaspoons ground ginger
1/2 teaspoon baking powder
pinch salt
200ml (7fl oz) sunflower oil
200ml (7fl oz) milk or water

Preheat the oven to 200C/400F/Gas Mark 6. Mix the dry ingredients in a large bowl; add the oil and mix well. Stir in enough milk or water to make a firm mixture. Place heaped spoonfuls on an oiled baking tray, and flatten them into 10cm- (4in-) rounds. Bake for 12-15 minutes until golden at the edges. Cool on a rack.

These highly nutritious cookies are hard to resist, and really do make a meal in themselves.
Makes 12 cookies.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Soft Drinks and Osteoporosis

2010-06-22T17:02:00.000+08:00

All soft drinks are made with a solution of phosphoric acid. This is, in part, what gives them their kick. Phosphorous is a very active element, having the ability to combine with calcium. Most people have a poor calcium intake. The phosphorus then pulls the calcium from their storage warehouse - that is, their teeth and bones. The result is osteoporosis - that is, loss of density of bones, back and disc trouble, pyorrhea and, of course, decayed teeth. The sugar, three to six teaspoons per six ounces of soft drink, of course, multiplies the problem.

George E. Meinig, D.D.S., FACD, "New"trition

Source from The New Yoga for Healthy Aging by Suza Francina

Ten Reasons Why Yoga Builds Better Bone Strength at Any Age

2010-06-07T16:14:00.000+08:00

Yoga is one of the few exercise systems in which weight is borne through the entire body. In weight-bearing standing poses, inverted poses, active backbends, and various arm balances, weight is systematically applied to the bones in the hands, wrists, arms, upper body, neck and head, feet, and large bones of the legs and hips.
Because yoga postures are learned gradually, the weight applied to the bones increases safely and incrementally, as the student becomes stronger and can hold postures for longer periods.
While building strength, yoga poses simultaneously promote mobility in the hips and shoulders, remove stiffness in the joints, and bring flexibility to the whole body.
Standing poses and other poses that require one to strongly engage the bones and muscles of the legs affect the pelvis and spine. This increases circulation and benefits the health of the whole body.
Yoga prevents and can even reverse the most visible and obvious symptom of osteoporosis and aging; the rounding of the spine. Yoga poses encourage concavity of the spine, rather than a convex humped shape.
Weight bearing through the arms and upper spine in poses such as Downward-Facing Dog and the weight-bearing inversions keep the upper spine strong. Yoga's upper-body weight-bearing poses are particularly beneficial in preventing the hairline fractures in the vertebrae that result in the upper-back curvature common in older people.
While other weight-bearing exercises tighten the body and wear out the joints, yoga increases flexibility and "lubricates" the joints by giving them an internal massage.
Seated postures help keep our hip joints healthy as they require a wide range of movements that increase mobility.
Yoga postures also have a balancing effect on the endocrine glands, which contributes to the formation of strong, healthy bones. Restorative yoga poses replenish the adrenal glands, thus reducing stress levels and inhibiting excess calcium secretion. Supported backbends - which can be as mild as restorative poses, such as lying over a bolster, or more intense, such as using a chair as support - promote deep relaxation and restore the health of the endocrine system.
Yoga improves balance and coordination, helping to prevent falls. Agility and flexibility derived from a range of movement help us to maintain our balance and avoid falls.

Source from The New Yoga for Healthy Aging by Suza Francina

Yoga Posture: The Triangle (Trikonasana)

2010-05-13T17:52:00.001+08:00

Trikona is a triangle. This standing asana is the extended triangle pose. The Triangle provides the entire body with an invigorating laternal stretch. When practised on a regular basis, it makes the body feel "lighter" and improves all other asanas. All the muscles are positively affected, but especially those along the outer side of the body. These include the muscles of the ankles, legs, hips and arms.

This asana tones up the leg muscles, removes stiffness in the legs and hips, corrects any minor deformity in the legs and allows them to develop evenly. It relieves backaches and neck sprains, strengthens the ankles and develops the chest.

Physical Benefits

Stretches the spine and trunk muscles.
Tones the spinal nerves and abdominal organs, improving the working of the bowels.
Practice of the Triangle improves the appetite and assists digestion.
Promotes flexibility of the hips, spine, and legs.
Reduces or eliminates pain in the lower back.
Invigorates the circulation.
Practice is especially beneficial to anyone who suffers from a shortening of one leg as a result of a fracture of the hip, thigh bone, or bones of the lower leg.

Mental Benefits

Alleviates anxiety and hypochondria.
Reduces mental stress.

Pranic Benefits

Stimulates pranic flow to the spleen, liver, large intestine, gall bladder, small intestine, and heart meridians.
Steadies the energy, and gives a final "push" to the process of nadi purification begun in the other asanas.

Common Faults

One or both knees are bent.
Body is twisted (forwards or back).
Upper elbow is bent.
Head is dropped forwards.
Weight is mainly on one leg, rather than being evenly distributed.
Weight is placed against the thigh by the lower hand.
Eyes are looking downwards.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
Light on Yoga - B.K.S. Iyengar

Eating to Prevent Osteoporosis

2010-05-08T16:45:00.000+08:00

One elderly woman in three suffers from the brittle-bone disease osteoporosis, which is a major cause of back pain and fractures. Frighteningly, this crippling illness is now becoming less of a rarity among young women. Everyone needs calcium to build strong bones, but most of us aren't getting enough. According to one survey, 20 per cent of young girls get much less than they need and the pattern continues as they grow older.

Doctors are now blaming slimming diets for the upsurge of osteoporois among women in their twenties and thirties, long before it should be a problem. (It's also tied in with the female hormone oestrogen, which is why it's so common after the menopause.)

Although adults stop growing at the age of twenty, their bones don't reach peak density until thirty to thirty-five. After the age of thirty-five bones start to thin, but a calcium-rich diet, together with regular weight-bearing exercise, can help to prevent them from becoming weak or brittle.

All women should eat three or four servings of calcium-rich food every day - 85-140g (3-5oz) to help build strong bones and prevent osteoporosis. Menopausal and pregnant women need more: at least four servings per day. And if you're tempted to give up dairy products to try to keep your weight down, bear in mind that skimmed milk has all the calcium with hardly any fat content.

A lack of the mineral magnesium seems to add to the problem, by preventing the body from absorbing the calcium properly. It's found in meat, seafoods, green vegetables and, again, dairy products. Don't overdo the meat, though, as too much protein also contributes to osteoporosis by making the body excrete calcium.

Try to include a calcium-rich food with every meal.
The best sources of calcium are low-fat milk, yoghurt and low-fat cheese.
One serving of calcium-rich food equals 40g (1.5oz) of cheese, one 200ml (8fl oz) glass of milk or a 200ml (8fl oz) serving of yoghurt.
Non-dairy sources of calcium include broccoli, canned sardines and salmon (with bones), tofu, pulses, muesli with nuts, and white bread.
Limit consumption of salt, coffee, sugar and alcohol, as these deplete calcium supplies.
Remember that there's caffeine in chocolate and cola drinks as well as in coffee - even tea contains a little caffeine.
Cut down on smoking for the same reason. Along with all the other havoc smoking wreaks on your body, it reduces production of oestrogen.
Increase your consumption of essential fatty acids (EFAs) found in oily fish, sunflower and safflower oil. EFAs increase calcium absorption.

Source from Essential Health For Women by Sharon Walker

Cold Showers Rule !

2010-04-24T15:27:00.001+08:00

You may not like what I have to say, but I have to tell you that a daily cold shower is one of the best things you can do for yourself. The yogis have known through the ages that cold water keeps you young and healthy. Can't you just imagine the yogi coming out of his hut in the pre-dawn morning and immersing himself in the glacial stream of water that runs through the Himalayan mountains? We may not have Himalayan mountain water, but on some mornings in winter it can't be too far off!

The Yoga of Cold Water

Why would anyone want to take a cold shower when a warm shower feels so good? Because when that cold water hits your skin, your body systems begin to do what can only be described as internal yoga.

You see, cold water opens the capillaries and strengthens the entire nervous system. When you take a cold shower, your blood rushes out to meet the challenge. This means all the capillaries open up and all toxins are cleansed out.

When the capillaries return to normal, the blood supply goes back to the organs. Each organ has its own blood supply. In this way, the organs get their flushing, like a beautiful rain that grows the fertile crops. When the organs get flushed, immediately the glands have to change their secretion. When the glands secrete, the entire body system is revitalized.

The glandular system is the key to vitality. According to the science of yoga, youth is measured by how vibrant and healthy the glandular system is.

When you are under the cold shower, your body will certainly feel the cold. But if given enough time (30 seconds to 1 minute), your blood and capillaries will open fully and your body will not feel cold.

If you bring your body to that temperature where it can meet the cold by its own circulatory power, you have won the day. You have empowered your own health and happiness.

Preparing The Body

Cold showers are strictly for the purpose of internal health, and are not meant to replace warm showers or bathing.

First massage your body with pure oil. Almond is preferred for its high mineral content. The oil will be driven into the skin through the pores while showering, and it will provide a protective coating to the skin.
Using a pair of mid-thigh or knee-length underwear or shorts while in the shower will protect the femur bone in the thigh, which controls the calcium-magnesium balance in the body. If no such protection is available, keep the thighs from the direct hit of the water.
Allow the cold water to hit your feet, bottoms and tops, and then the rest of your body, including your face, but not your whole head. Massage as you move in and out from the cold water. Pay special attention to the lymph nodes under the armpits to help prevent colds. Women should massage their breasts under the cold water to keep circulation strong and to keep cancer away.
Breathe deeply or chant a mantra to keep yourself going. Start at 30 seconds, and work up to 1 minute. Towel dry, rubbing the skin briskly.

Although warm showers can be taken at any time of the day, a brief, cold shower is best taken first thing in the morning.

Those who have circulatory problems or other medical conditions should seek medical advice before trying cold showers. Pregnant or menstruating women should not take cold showers.

Source from K.I.S.S Guide to Yoga

Benefits of Poses

2010-04-10T15:19:00.001+08:00

Asanas are based on the three basic human postures of standing, sitting, or lying down. But they are not a series of movements to be followed mechanically. They have a logic which must be internalized if the pose is to be practised correctly.

The Sanskrit term, asana, is sometimes translated as "pose" and sometimes as "posture". Neither translation is wholly accurate, as they do not convey the element of thought or consciousness that must inform each movement of the asana. The final pose of an asana is achieved when all the parts of the body are positioned correctly, with full awareness and intelligence.

To achieve this, you must think through the structure of the asana. Realise the fundamental points by imagining how you will adjust and arrange each part of your anatomical body, especially the limbs, in the given movements.

Then, mould the body to fit the structure of the asana, making sure that the balance between both sides of the body is perfect, until there is no undue stress on any one organ, muscle, bone, or joint.

Importance of Practising Asanas

The practice of asanas has a beneficial impact on the whole body. Asanas not only tone the muscles, tissues, ligaments, joints, and nerves, but also maintain the smooth functioning and health of all the body's systems. They relax the body and mind, allowing both to recover from fatigue or weakness, and the stress of daily life. Asanas also boost metabolism, lymphatic circulation, and hormonal secretions, and bring about a chemical balance in the body.

It is important to keep practising until you are absolutely comfortable in the final pose. It is only then that you experience the full benefits of the asana. The sage Patanjali observes in Yoga Sutra 11.47, "Perfection in an asana is achieved when the effort to perform it becomes effortless, and the infinite being within is reached."

Source from B.K.S. Iyengar - Yoga the path to Holistic Health

Yoga Posture: The Tree (Vrksasana)

2010-04-03T15:08:00.003+08:00

Vrksa means a tree. It's a balancing exercise. For the most part, it is physically simple, and yet it is mentally highly demanding. This posture develop, to the highest degree, the powers of mental concentration and single-mindedness of thought, as well as physical balance.

The pose tones the leg muscles and gives one a sense of balance and poise. This balancing pose adjusts the vertebrae of the spine and promotes good posture. It refreshes and uplifts the mind.

Common Faults

Body is leaning to one side, or twisted with one hip pushing out.
Standing knee is bent, or rotated outwards.
Palms are not flat against each other.
Elbows are not straight above the head.
Thumbs are crossed, instead of side by side.
Bent knee is coming forwards, rather than pointing out to the side.
Eyes are looking downwards.
Mind lacks proper concentration.

The above pose, Half Lotus Tree, is for more advanced, and more flexible, students. Fixing the eyes on a point in front of you is the key to balancing the body.

For this Tree variation, place the foot on the opposite thigh in Half Lotus position. Hold the pose for as long as you feel comfortable. Make sure you practise on both sides.

Cheesecake Recipe

2010-03-27T15:07:00.002+08:00

Even the staunchest vegetarian can have a sweet tooth, but this can be satisfied in a natural, healthy way, rather than with empty calories. Desserts can be as simple or as eleborate as your schedule permits.

Cheesecake

This rich and easily prepared dish is ideal for special occasions.

Ingredients

110g (4oz) crushed disgestive biscuits
75g (3oz) coarsely chopped walnuts
4 tablespoons melted butter
400g (14oz) cream cheese
275ml (1/2 pint) yoghurt
3-4 tablespoons honey
1 teaspoon vanilla essence
fresh fruit for garnish

Mix together the crushed digestive biscults, chopped// walnuts, and butter, and press into a 23cm- (9 inch-) springform tin. Chill in the refrigerator until the mixture sets or, for a crisper texture, bake in the oven at 180C / 350F / Gas Mark 4 for about 10 minutes, until it turns golden brown. Set aside.

Beat the cream cheese and the yoghurt together until smooth. If possible, use an electric mixer so that the mixture becomes light and airy. Add the honey and vanilla essence. Pour over the biscult crust and chill until firm. Just before serving the cheesecake, decorate the top with attractively sliced fresh fruit.
Serves 6-8.

Variations: To make a Chocolate Cheesecake, add 25g (1oz) of cocoa powder to the cream cheese filling and, before serving, decorate the top with dark chocolate curls or grated chocolate. Be careful not to overdo it, or the result will be too rich.

For Orange or Lemon Cheesecake, add 2 tablespoons of orange or lemon juice, and 2 teaspoons of finely grated orange or lemon zest to the cream cheese mixture, and decorate the top with small pieces of fresh citrus fruit.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

A Path Without End

2010-03-21T14:34:00.001+08:00

When beginning meditation, one common mistake is to have a definite goal in mind, and to pursue it doggedly. We might decide to meditate to combat stress, to experience blissful states, or even to become enlightened, but these aims only set up "gateless gates" that impede progress. By suggesting that we know where meditation will lead, we create fixed concepts about it, which obscure the actual experience. The best approach is one of a relaxed "not knowing" and total open-mindedness. So we can believe in the benefits of meditation, but should avoid having fixed ideas about how these will arise and what they will feel like. In this sense, meditation is a path without end. We have expectations that attract us to it in the first place, but once practice begins these must be put aside, and meditation entered into as an experience complete in itself.

Commentators have sometimes referred to meditation as a journey into vastness, or, as Zen Master Dogen described it, "just sitting". This means a total absorption in the practice of meditation itself, without intention or expectation, and without impatience or disappointment.

Source from Learn to Meditate by David Fontana

Yoga Posture: The Spinal Twist (Ardha Matsyendrasana)

2010-03-13T15:18:00.005+08:00

Ardha means half. In the Hatha Yoga Pradipika, Matsyendra is mentioned as one of the founders of Hatha Vidya. It is related that once Lord Siva went to a lonely island and explained to his consort Parvati the mysteries of Yoga. A fish near the shore heard everything with concentration and remained motionless while listening. Siva, realising that the fish had learnt Yoga, sprinkled water upon it, and immediately the fish gained divine form and became Matsyendra (Lord of the Fishes) and thereafter spread the knowledge of Yoga.

After the forward and backward bending of the spine, the Spinal Twist gives a lateral stretch to the vertebrae, back muscles, and hips.

Physical Benefits

Helps to keep the spine elastic by retaining side-to-side mobility.
Helps to relieve muscular problems in the back and hips.
Removes adhesions in the joints caused by rheumatism.
Increases the synovial fluid of the joints, and makes the joints very active.
Tones the roots of the spinal nerves and the sympathetic nervous system, and brings a fresh supply of blood.
Massages the abdominal muscles, relieving digestive problems.
Benefits the gall bladder, spleen, kidneys, liver and bowels.
The prostate and bladder are not enlarged if one practises regularly.
Helps to cure constipation, dyspepsia, stimulates the pancreas and useful for diabetes.
Improves the lung capacity.

Mental Benefits

Helps to cure disorders of the nervous system.
Brings peace of mind.

Pranic Benefits

Augments the Prana Sakti (vigour and vitality), removing innumerable diseases.
Rouses the Kundalini (potential spiritual energy).

Limitations

People who have recently undergone abdominal surgery may avoid.

Common Faults

Buttocks are lifting off the ground.
Back is not straight, and the body is leaning, rather than twisting laterally. If the body leans, rather than twisting, you will not gain the benefit of the asana.
Looking over the wrong shoulder.
Hand is allowed to hang freely, rather than clasping the opposite ankle.
Foot is not flat on the ground.
Back hand is too far from the body.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Light on Yoga - B.K.S. Iyengar

Kapalabhati & Bhastrika Breathing

2010-02-20T16:09:00.008+08:00

Bhastrika means a bellows used in a furnace. Here the air is forcibly drawn in and out as in a blacksmith's bellows. Hence the name.

The process or kriya of Kapalabhati (kapala=skull; bhati=light, lustre) is a milder form of Bhastrika Pranayama. In Kapalabhati, the inhalation is slow but the exhalation is vigorous. There is a split second of retention after each exhalation. Do a few cycles of kapalabhati instead of Bhastrika if the latter breathing proves too strenuous.

Kapalabhati breathing exercise purifies the nasal passage and the lungs, helping the body to eliminate large quantities of carbon dioxide and other impurities. The added intake of oxygen enriches the blood and renews body tissues, while the movement of the diaphragm massages the stomach, liver and pancreas.

Effects

Both Bhastrika and Kapalabhati activate and invigorate the liver, spleen, pancreas and abdominal muscles. Thus digestion is improved, the sinuses are drained, the eyes feel cool and one has a general sense of exhilaration.

Caution

As a locomotive engine is stoked with coal to generate steam to pull the train, so Bhastrika generates prana to activate the entire body. Too much stoking burns out the boiler of the engine. So also too long a practice of Bhastrika wears out the system as the breathing process is forceful.
Persons with a weak constitution and poor lung capacity should not attempt Bhastrika or Kapalabhati.
Those suffering from ear or eye complaints (pus in the ear, detachment of the retina or glaucoma) should not attempt them either.
Nor should persons with high or low blood pressure.
If the nose starts to bleed or the ears to throb and ache, immediately stop Bhastrika or Kapalabhati. Do not practise either for some time.

Source from Light on Yoga by B.K.S. Iyengar
Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Click Here for video demo by Dr. Acharya Shree Yogeesh

Nasal Cleansing - Neti

2010-02-03T17:19:00.002+08:00

As purity of body encourages purity of mind, Yogis have developed the six cleansing techniques, or "Shad Kriyas", for purification of the physical body. Through these simple exercises, Nature is assisted in the elimination of waste products, any many mental and physical complaints are alleviated.

One of these cleansing techniques is Nasal Cleansing - Neti. Neti cleanses the nose, nasal passages, and sinus cavities. Practised daily, this easy hygienic exercise helps to counteract the effects of pollution, dust, and pollen. It is especially beneficial to people with asthma, allergies, and other respiratory problems.

Practice

Add about half a teaspoon of salt to a neti pot full of sterile lukewarm water.
Stand with the legs apart.
Hold the neti pot in your right hand.
Insert the nozzle of the Neti pot into the right nostril.
Keep the mouth open and breathe freely through the mouth.
Tilt the head first slightly backwards, then forwards and sidewards to the left so that the water from the pot enters the right nostril and comes out through the left by gravity. Allow the flow till the pot is empty.
Repeat the same on the left side.
To clear the nasal passages of the remaining water, blow out the water by active exhalation through alternate nostrils as in Kapalabhati breathing.

Benefits

It helps to clear nasal passages. Removes cold, hypersensitivity, headache, sinusitis, bronchitis and stimulates olfactory nerves.

Limitations

Neti should be avoid if you have had a recent ear infection or nasal septum operation. Also avoid neti for a few days after a bleeding nose.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre
Integrated Approach of Yoga Therapy for Positive Health by Dr R Nagarathna & Dr H R Nagendra

My new online shop!

2010-02-01T16:34:00.000+08:00

Lately I have been busy set up a new site and I have completed it finally! Wow, it really hardwork to set up a new site. I feel relief and happy that I have done it finally...:-)

This is a handmade art and craft online shop which I have specially set up for my neighbor actually. Please drop in any time, as many time as you like, to see whether you can find something that you like for yourself or your loved ones...:-) Please let your other friends know about this site too. Thank you very much...:-) I will update the site when there is new product.

Visit Hearty Handmade Shop at http://www.heartyhandmade.blogspot.com/

With Love... ....

Beautiful Santorini Greece

2010-01-30T15:59:00.001+08:00

Santorini Greece in the Cyclades, Aegean, has one of the most spectacular landscapes in Greece and in the world. The traditional villages of the island, built on tall cliffs, offer a breathtaking view over the submerged volcano. They represent the beautiful Greek cliche you have always dreamed about! Among them you mustn't miss Oia, the place gifted with the most famous and stunning sunsets.
Santorini Greece is one of the most popular destinations of Greece and is known as the home of one of the most spectacular landscapes in the world.

Every year, thousands of tourists visit Santorini to discover the famous submerged caldera, the volcano’s crater, which is situated today in the middle of a 32 square miles basin of water. Around the basin, hanging on cliffs of 150m to 300m height, one can admire some of the most beautiful traditional villages of the Cyclades. The lively colours of the white Cycladic houses and blue painted windows contrast stunningly against the black volcanic rocks rising from sea. This scenery keeps inspiring artists and visitors…These villages are named Fira, Firostefani, Immerovigli and Oia.

The island name comes from ‘Santa Irini’ and it is officially called Thera.

Santorini is located in the south of the Cycladic islands, just between Ios and Anafi, 130 nautical miles from Piraeus and 70 nautical miles from Crete. The island covers an area of 96 km2, has a coastline of 69 kilometres and its length reaches 18 km. Santorini has a population of about 6500-7000 inhabitants during winter, a number that rises up to 11.000 during the summer.

During the ancient times, the shape of Santorini was circular and that was the reason it was also called Strongili, which means circular in Greek. The volcano’s eruption destroyed the centre of the island, causing it to sink and to create today’s caldera.

The first eruption of the Volcano took place around 1500 BC, and is said to be responsible for the destruction of the great Minoan civilisation of Crete. The last eruption took place in 1956 but the volcano remains active until today. Some believe that the destruction of Santorini could be related to that of the mythical Atlantis.

To learn more about Santorini Greece, you may like to visit this website: http://www.santorini-greece.biz/santorini.htm

Hereby, I would like to share with you some of my pictures of the beautiful Santorini Greece. Enjoy!

Prana, Chi and Life Energy

2010-01-17T14:34:00.001+08:00

In both Eastern and Western traditions, the breath is associated not only with life itself, but also with the spiritual world and the indwelling spirit in man. The word inspire is a good illustration of this: it means both the "in-breath" and an "influx of spiritual or divine influence". (The words suspire, respire and expire all come from the same root, and relate to giving up the breath or spirit.) In the East, the breath has also been linked to prana, the Sanskrit word for the non-material life force or energy that is said to be drawn in with the breath. In China this is known as chi or qi; and in Japan as ki.

Chi (which is pronounced "chee") is thought to pass through twelve main channels or meridians in the body. Each channel is associated with a different organ, and along each are points that may be accessed or stimulated to treat physical and mental disorders caused by blockages to chi. When chi flows easily through our bodies, we feel relaxed. But when chi becomes blocked by negative thoughts, its flow is hampered, and this may cause stress and ill-health. Current research on the medical efficacy of acupuncture, which uses these channels, tends to support this idea. It is also thought that through the mind power and awareness of the breath developed by the practice of meditation, this life energy can be brought under conscious control, to the benefit both of spiritual development and of physical health.

An important first step along the path of meditation is to use the awareness of your breathing to gain insight into the quality of the breaths themselves. The Buddha was very specific about this. In the Anapana-sati Sutra (Mindfulness of Breathing) he teaches that:"When breathing in a long breath [the meditator] knows that he breathes in a long breath, when breathing in a short breath he knows that he breathes in a short breath." The meditator thus comes to know whether the breathing is long or shallow; whether it is from the upper chest or from the diaphragm; whether it flows evenly or is jerky; whether it is fast or slow; whether it is noisy or quiet. The breath reveals a great deal about the meditator's state of mind and his or her state of physical relaxation.

An ancient yoga teaching holds that each person's life span is represented by the number of breaths allocated to them before birth. Quick, shallow breathing uses up the allocation faster than slow, deep breathing, thus shortening life. Like many such teachings, there is an underlying truth to this in that slow, deep breathing is associated with the relaxation of body and mind, which is clearly beneficial both to meditation and to health.

It is important to remember that deep breathing refers not to the length of the breath, but to the fact that breathing takes place from the diaphragm, as low down as possible, rather than from the restricted area of the upper chest. Upper chest breathing is useful after exercise, when the body has an urgent need for oxygen, but during sedentary periods requires unneccessary effort.

The complete breath, which some texts advise you to employ two or three times at the start of meditation as an aid to relaxation and concentration, refers to a slow measured breath that commences at the diaphragm, then fills the middle and finally the upper chest until the whole of the lung area is fully expanded. But take care not to hyperventilate (take in too many complete breaths in quick succession), as this can lead to dizziness and even fainting.

The breath can also be used in connection with the power of visualization. One simple practice is to imagine the breath flowing into your body in the form of white light and exiting in the form of grey or black smoke that contains all your tensions and tiredness. To do this, allow your awareness to move from its usual place at the base of the nostrils and to extend from the nose down to the abdomen. On the in-breath, the white light is seen as flooding this whole area, absorbing impurities, and then the smoke flows out leaving the body purified. This practice can be combined with The Alternate Nostril Breathing, and used at the start of each meditation.

Source from Learn to Meditate by David Fontana

Yoga Posture: The Wheel (Chakrasana)

2010-01-09T16:37:00.002+08:00

This asana is also known as Upward Bow Pose (Urdhva Dhanurasana). Urdhva means upwards. Dhanu means a bow. In this posture the body is arched back and supported on the palms and soles.

This asana strengthens the muscles of the abdomen and thighs. It makes the back and hips supple, improves memory, and is said to relieve afflictions of the trachea and larynx. It brings very good flexibility to the spine, stimulates and activates all parts of the body. It strengthens the arms, shoulders and legs. Only those who are free from any disease can perform this asana.

Advanced students can try to come into the Wheel from a standing position. This will give you a complete backward bend to all parts of the back, neck, shoulders, and limbs.

When you feel that you can stand firmly and comfortably in the Wheel, many variations await you. These are designed to bring an even greater increase of strength and flexibility to the spine, shoulders, and upper back. Example of one of the variation is to bring both legs together follow by stretching and straighten the both legs with knees lock instead bend and arms straight too. (see picture below)

Another example of variation is to raise one leg up. In addition to the benefits derived by the Wheel, this beautiful asana develops a sense of balance and gives grace and poise. (see picture below)

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre
Light on Yoga - B.K.S. Iyengar

Muffins Recipe

2010-01-02T16:20:00.001+08:00

Home-baked bread and muffins are irresistible, and generally much healthier than the shop-bought varieties. If you can't grind your own flour, buy the freshest stoneground wholewheat flour you can find. Most baked goods freeze well.

Raisin-Bran Muffins

These are especially good straight from the oven for breakfast - for variety, try replacing half the brown sugar with molasses.

Ingredients

600g (1 1/4lb) plain wholewheat flour
100g (3 1/2oz) bran
150g (5oz) raisins
3/4 teaspoon salt
2 teaspoons baking powder
6 tablespoons brown sugar
1/2 litre (1 pint) water
6 tablespoons oil

Preheat the oven to 190C/375F/Gas Mark 5. Lightly oil the muffin tins. In a large bowl, mix the wholewheat flour, bran, raisins, salt, baking powder, and brown sugar together. In another large bowl, combine the water and oil. Add the dry mixture to the water and oil mixture, and fold them together quickly until the dry ingredients are evenly mixed and just moistened. Do not overmix, as this will make the muffins heavy.

Spoon the mixture into the oiled muffin tins, and bake for 20-30 minutes, or until a skewer inserted in the centre of a muffin comes out clean. Leave the muffins to cool slightly in the tin before removing, but serve while still warm for that fresh-baked flavour.

Makes 12 muffins.

Savoury Cheese Muffins

These unusual savoury muffins are a treat with any soup at lunchtime.

Ingredients

100g (3 1/2oz) grated carrot
600g (1 1/4lb) plain wholewheat flour
100g (3 1/2oz) sweetcorn
100g (3 1/2oz) finely chopped courgette
150g (5oz) grated vegetarian Cheddar cheese
2 teaspoons dried basil
1 teaspoon dried oregano
1 teaspoon baking powder
1 teaspoon salt
black pepper to taste
1 teaspoon brown sugar
1 x 400g (14oz) tin tomatoes or 500g (1lb) fresh tomatoes, liquidized or mashed
200ml (7fl oz) water
4 tablespoons oil

Topping:

100g (4oz) grated vegetarian Cheddar cheese
1-2 teaspoons dried oregano

Preheat the oven to 190C/375F/Gas Mark 5. Lightly oil sufficient muffin tins. In a bowl, mix the grated carrot with the flour, sweetcorn, courgette, cheese, basil, oregano, baking powder, salt, black pepper, and sugar. In another bowl, mix the tomatoes, water, and oil together. Add the dry ingredients to the wet, and fold together until they are evenly mixed and just moistened.

Spoon the mixture into the oiled muffin tins. Combine the remaining grated cheese and the oregano, and sprinkle over the top of the muffins. Bake for 30 minutes, or until a skewer inserted in the centre of a muffin comes out clean.
Make 20-24 muffins.

Variations: Try adding fresh rosemary or thyme for another delicious flavour. Vegans can use soya cheese instead of Cheddar.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Christmas presents for my dear students!

2009-12-23T15:40:00.001+08:00

Christmas is coming soon! Although I don't really celebrate Christmas Day as I'm not a Christian in religious, but I just like the feel of joy, warm and love in the air when the day is approaching. You can feel that almost everybody is in a festive season mood in December.

In the spirit of giving and sharing, I would like to share my love to all my dear students and thank you for all their support. I have decided to prepare for all my current students a little christmas present to make their day a little bit different!

I have started preparing the christmas presents for them since 26th Nov. Each and every of the present I have wrapped it with my heart. May everyone of you be always happy, loving and healthy! Wish everyone of you have a joyful and peaceful Christmas and a better year to come in 2010!

The Christmas Presents Giving being schedule as follow:

7pm Mon class @ Bishan North CC - 30/11/09
8pm Mon class @ Bishan North CC - 30/11/09
10am Fri class @ Bishan CC - 11/12/09
6.45pm Fri class @ Cheng San CC - 18/12/09
8pm Fri class @ Cheng San CC - 18/12/09
10am Tue class @ Bishan CC - 22/12/09
11.30am Tue class @ Bishan CC - 22/12/09
6.45pm Wed class @ Cheng San CC - 23/12/09
7.45pm Wed class @ Cheng San CC - 23/12/09
8.45pm Wed class @ Cheng San CC - 23/12/09

Preparation - Batch 1

Completion - Batch 1

Preparation - Batch 2

Completion - Batch 2

Merry Christmas &

Happy New Year !

Focusing the Wayward Mind

2009-12-19T15:41:00.001+08:00

Meditation is intended to help us order the confusion of the mind, not to stop us thinking altogether. Most of us discover that the mind seems to be largely beyond our control. It has never been trained to know what is expected of it; our education is largely devoted to teaching us facts, and has nothing to do with the mind itself and the potential that lies deep inside it. The gradual training of the mind that occurs with regular meditation enables us to keep focused upon constructive thoughts, to abolish distractions and to progress on our meditative journey.

The mind has many ways of distracting our concentration. It may begin with trivia, but when we refuse to let our mind wander it will go on to more preoccupying matters. It will bring up happy or unpleasant memories, or remind us of pressing things we have to do. Whatever the distraction, just let it go.

Source from Learn to Meditate by David Fontana

Christmas Kettle Bell Ringer at Causeway Point

2009-12-14T19:30:00.000+08:00

It's Christmas again! Every year when come to Christmas, everybody will be busy with their christmas shopping for their loved ones. This is not only the time to show our love to our loved ones, but also the time to show our love to those people who are not so fortune and lucky as us.

Every year when come to christmas, I will make some donation to the charity. However, I have done something extra different for this year christmas. I have volunteering with The Salvation Army by being a kettle bell ringer! I'm a non-christian in religious. This is not important. Helping people in need and showing our love is regardless of race, language or religious.

This is my first time being a volunteer of kettle bell ringer. The experience is great! It is the feeling of being able to help those people in need somehow make you feel good. I believe every human kind have love in their heart by nature. That is your pure true self. Don't suppress your love. Let this world fill with more love from human kind.

May this world fill with more love, kindness and peace. Thank you very much for your donation. Your donation allows The Salvation Army to continue its work with the needy and underprivileged. Merry Christmas and Happy New Year to everyone!

Merry Christmas !!

Yoga Posture: Half Wheel pose (Ardha Cakrasana)

2009-12-13T15:44:00.009+08:00

Half Wheel Pose

Half Wheel pose is used as a counter pose for The Standing Forward Bend (Padahastasana). It is also the preparation for Wheel pose (Cakrasana) (see picture on the right). Wheel pose can be done from standing or lying down. Wheel pose being done from standing is belonging to the advance level.

Support the back at the waist by the palms, fingers pointing forwards. Inhale and bend backwards from the lumbar region. Drop the head backwards, stretching the muscles of the neck. Half wheel pose has to be bend from hip and elbows have to be close to each other.

Half Wheel pose makes the spine flexible, stimulates the spinal nerves and promotes circulation of blood into head. It strengthens the neck muscles. It expands chest and shoulders. It help to improve breathing. However, persons with problems of vertigo have to avoid this posture.

Dinner at Botejyu

2009-12-02T17:23:00.002+08:00

I have dinner with my boyfriend at Botejyu located at Liang Court on last Saturday 28th Nov. It is my first time there. Firstly, I have realised that Liang Court has changed alot from the last time I visit this place which was many years ago already.

I have order the Japanese rice cake with udon soup. I love the udon. I like the feel when I chew it. It is very Q! The curry udon is not bad too as my boyfriend has order it.

The best part is the dessert! I'm a dessert person. Any dessert that look good I will not give chance to miss it...:-) Their dessert look very nice which make you don't have the heart to eat them! They not only look nice but taste good as well! I have order their ice cream. Their ice cream is very different. It doesn't look like an ice cream from the appearance. And it doesn't taste too sweet. Just nice..:-)

I have taken some pictures to share with all of you...:-)

The Meditative Custom

2009-11-30T15:34:00.001+08:00

Christianity, Buddhism, Hinduism, Islam, Judaism, Taoism, Shinto, Jainism and the shamanistic and pagan traditions have all taught adherents how to turn their minds inward in order to plumb its mysteries and develop a relationship with the source from which our thoughts arise. The practice of meditation - and of contemplation and prayer - lies at the heart of the great spiritual traditions.

Although we may refer to these traditions as spiritual, they are also practical psychologies for exploring and training the mind, and in many cases they are systems of philosophy and of physical culture as well. Only in recent Western history have these various categories become separated from each other, to the detriment of each of them. And only in recent Western history has the importance of meditation been virtually ignored, requiring us to turn eastward to rediscover those techniques that were once as familiar in the West as they have always been in the East. Such a need to turn eastward means that particular reference is made to Hindu and Buddhist meditative practices. But this does not imply a doctrinal approach, as meditation is for those who follow all traditions - or those who follow no tradition at all (it does not require allegiance to any particular faith or creed).

In fact, the more we study the great traditions, the more we recognise that there are many underlying similarities. It is a strange quirk of human nature that people look for differences and divisions between things (which leads to conflict) rather than for similarities and agreements (which leads to balance and harmony). Nowhere is this more evident than in the field of ideas and beliefs and of psychological and spiritual practices. In meditation, all of the great traditions teach the same fundamental steps. The details may vary, but the bedrock is the same.

The very antiquity and durability of the great traditions provides testament to their efficacy in helping people to live successful lives. The founders of two of these traditions, Christ and the Buddha, lived respectively 2,000 and 2,500 years ago. The Hindu rishis, responsible for the Vedas (some of the oldest books in the world), lived in India around 4,000 years ago. Around the same time, the ancient Egyptians depicted people sitting in what appear to be straight-backed meditative poses.

The first book of the Hebrew Bible was probably written in the 5th century BCE, but dates back to a much earlier oral tradition; the Koran was written down in the 7th century CE; and the Tao Te Ching probably dates from the 4th century BCE.

Source from Learn To Meditate by David Fontana

Yoga Posture: The Standing Forward Bend (Padahastasana)

2009-11-23T14:46:00.012+08:00

Padahastasana - Pada means the foot. Hasta means the hand. This posture is done by bending forward and standing on one's hands.

Padangusthasana - Pada means the foot. Angustha is the big toe. This posture is done by standing and catching the big toes.

Once you have gained sufficient flexibility in the back of the legs, and are able to hold the Standing Forward Bend comfortably for several minutes, you may wish to try different hand position variations. They stretch the muscles in different ways.

This is the first of the standing poses. In effect it is similar to Paschimothanasana, the sitting Forward Bend. If it is remembered that "you are as young as your spine", Padahastasana will be seen as a veritable elixir of youth. Its practice promotes a continued youthful vigour throughout life.

The Standing Forward Bend gives a complete stretch to the entire posterior of the body, from the back of the scalp to the back of the heels. The position enables the body to take advantage of the force of gravity. If the head and neck are kept relaxed, their weight will aid the body in stretching a bit further, provided that the knees are not allowed to bend. Keep the body weight centred; do not allow the hips to drop backwards.

The abdominal organs are toned and digestive juices increase, while the liver and spleen are activated. Persons suffering from a bloating sensation in the abdomen or from gastric troubles will benefit by practising this asana.

Slipped spinal discs can only be adjusted in the concave back position. Do not bring the head in between the knees if you have a displaced disc.

Physical Benefits

Lengthens the spine, making it supple and elastic. Can even give a little extra "growth".
Mobilizes the joints.
Invigorates the entire nervous system.
Stretches the hamstrings and muscles of the back of the legs and the lower body.
Stretches all the muscles on the posterior side of the body.
Rectifies shortening of the legs resulting from fractures, and can correct inequalities in the length of the legs.
Increases the blood supply to the brain.

Mental Benefits

Greatly enhances concentration.
Expels Tamas (inertia or laziness), stimulating intellectual capacities.

Pranic Benefits

Renders the body light by expelling Tamas.
Purifies and strengthens the Sushumna nadi (the central astral nerve tube that induces meditation).
Invigorates the Apana Vayu (downward-moving, or efferent, prana).

Common Faults

Weight of the body is on the heels.
Back is rounded.
Weight is unevenly placed, causing the body to tilt to one side.
Feet are apart and/or turned out.
Knees are bent.
Hips are dropping back.
Head is forced towards the knees.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Light on Yoga - B.K.S. Iyengar

What is Meditation?

2009-11-20T16:17:00.001+08:00

Put simply, meditation is the experience of the limitless nature of the mind when it ceases to be dominated by its usual mental chatter. Think for a moment of the sky. If the sky is continually covered by clouds, we are never able to see its true nature. Roll the clouds away, and magically we experience the blue vastness of the sky in all its beauty. If the mind is continually clouded by thoughts, we are never able to experience it in and of itself. All that we experience is the cloud-cover of its contents.

Why should we want to experience the mind in and of itself? The answer is that it represents our true nature, a nature that is naturally calm and serene, unclouded by the various anxieties and wishes, hopes and fears that usually occupy our attention. To experience the mind in this unclouded way is to experience the sense of being fully and vitally alive, yet at the same time deeply at peace within ourselves.

Meditation brings with it many other benefits for body and mind, but all of these depend upon the ability to experience this central state of alert yet peaceful being.

A way of understanding this is to imagine the mind as a pool of water that for years we have been busily churning into mud with our mental chatter. Once the churning stops, the mud settles to the bottom, and the pool becomes clear. Not only can we now see the limpid, pure water itself, but also we can enjoy other pleasures, such as quenching our thirst, and bathing. Its clarity and cleanliness allow us to see through to the bottom of the pool, and discover there a new world of interest and wonder. When the mind becomes calm and still in meditation, we come to a much deeper understanding of ourselves and of our own true nature.

By stilling and calming the thoughts, meditation also stills and calms the emotions. Thought and emotion are inextricably linked in our everyday lives. The mind goes over painful memories, current worries and concerns for the future, and as it does so it sparks off emotions such as regret, anger and fear. When the mind enters into meditation, the emotions experience a new sense of peace. Even if troubling thoughts arise, much of their usual power is lacking. The meditator is able to observe them objectively, without becoming lost in them and identifying with them. As a result, his or her ability to rouse unwelocme emotions decreases. At the centre of everything, the tranquillity of mind and feeling remains. Potentially disturbing thoughts pass through the mind like clouds across the face of the sun, and are replaced by an equanimity only possible when one is at peace with oneself.

Meditation should never be thought of as an external technique that we impose upon ourselves, much as we might learn a foreign language or master a computer. It is in essence a re-discovery of something that has always been within us, an opening of half-familiar pages in a book that we once loved but have put aside. This does not mean that in meditation we return to the mind of a child. Meditation does not ask us to relinquish our life experiences nor to distrust the power of thought. It also does not ask us to become different or less interesting people than we are now. Once the meditation session is over, the mind returns to the plans and concerns that are its usual way of being - but now with an added clarity and power in its thinking, and a greater ability to meet both the challenges and the frustrations with which life continually confronts us.

Meditation does not take us away from the world, but helps us to become more clear-sighted and effective people within it. It also enables us to become more sensitive and compassionate toward other people and toward the natural world, because it develops within us a sense of the unity and inter-dependence of all things, and an awareness of what it means to be human. With this greater sensitivity and awareness comes an enhanced feeling of self-awareness and self-acceptance. For the first time, we really sense the deep mystery and the precious nature of life.

Source from Learn To Meditate by David Fontana

You Are What You Eat

2009-11-15T16:36:00.002+08:00

Yoga develops our pure inner nature, and diet plays an important part in this process. The Yogic scriptures divide food into three types: sattvic, or pure; rajasic, or stimulating; and tamasic, or impure and rotten. The Yogic diet is based on pure, sattvic foods.

Overactivity - Rajas

The Yogic diet avoids substances that are over-stimulating, or rajasic. Onions, garlic, coffee, tea, and tobacco are rajasic, as are heavily spiced and salted items, and many ready-prepared convenience foods and snacks. Refined sugar, soft drinks, and chocolate are also rajasic. Rajasic foods arouse animal passions, bring a restless state of mind, and make the person over-active. They destroy the mind-body balance that is essential for happiness.

Rajasic Foods

"The foods that are bitter, sour, saline, excessively hot, pungent, dry and burning, are liked by the Rajasic and are productive of pain, grief, and disease."
Bhagavad Gita, 17-9

Rajasic Behaviour

Rajasic foods overstimulate the body and mind, cause physical and mental stress, and encourage circulatory and nervous disorders.

Inertia - Tamas

Tamasic substances are avoided in the Yogic diet because they produce feelings of heaviness and lethargy. Meat, fish, eggs, drugs, and alcohol are tamasic, as are overcooked and packaged foods. Other tamasic items include those that have been fermented, burned, fried, barbecued, or reheated many times, as well as stale products or those containing preservatives. Mushrooms are included in this category, as they grow in darkness.

Tamasic Foods

"That food which is stale, tasteless, putrid, rotten and impure refuse, is the food liked by the Tamasic."
Bhagavad Gita, 17-10

Tamasic Behaviour

A tamasic diet benefits either body nor mind. It makes a person dull and lazy, lacking in high ideals, purpose, and motivation. Such individuals tend to suffer from chronic ailments and from depression. Over-eating is tamasic.

Purity - Sattva

The Yogic diet consists of sattvic foods that calm the mind and sharpen the intellect. These are pure, wholesome, and naturally delicious, without preservatives or artifical flavourings. They include fresh and dried fruits and berries, pure fruit juices, raw or lightly cooked vegetables, salads, grains, legumes, nuts, seeds, wholemeal breads, honey, fresh herbs, herbal teas, and dairy products such as milk and butter. A sattvic diet is easily digested and supplies maximum energy, increasing vitality, strength, and endurance. It will help to eliminate fatigue, even for those who undertake strenuous and difficult work. Yogis believe that people's food preferences reflect their level of mental purity, and that these preferences alter as they develop spiritually.

Sattvic Foods

"The foods which increase life, purity, strength, health, joy, and cheerfulness, which are savory and oleaginous, substantial and agreeable, are dear to the sattvic people."
Bhagavad Gita, 17-8

Sattvic Behaviour

A sattvic diet brings purity and calmness to the mind, and is both soothing and nourishing to the body. It promotes cheerfulness, serenity, and mental clarity, and helps to maintain mental poise and nervous equilibrium throughout the day.

The Rules of Eating
"Purity of mind depends on purity of food." - Swami Sivananda

Try to keep your meals on a regular schedule, but if you do not feel hungry at meal time, fast until the next meal.

Eat slowly, and savour your food. Chew it thoroughly, remembering that digestion begins in the mouth.

Eat only four or five different foods at one meal. Complex mixtures are difficult to digest. Do not snack between meals.

Do not overload your system. Fill half the stomach with food, one quarter with liquid, and leave the rest empty.

Maintain a peaceful attitude during the meal. Try to eat in silence.

Change your diet gradually.

Before you eat, remember God, who dwells in all foods and who bestows all bounties.

Try to fast for one day a week.

Eat at least one raw salad every day.

Eat to live - don't live to eat.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Digestive Health & a Robust Immune System

2009-10-30T15:01:00.007+08:00

Did you know that your digestive tract is home to trillions of bacteria? In fact, there may be more bacterial cells in our bodies than human cells. Bacteria are critical to our digestive processes and primary immune defences.

It is essential that we maintain a healthy balance of just the right bacteria to keep our digestive process moving along smoothly. Any number of factors can reduce the balance of beneficial bacteria in the gut to negatively impact digestive health, including stress, illness, antibiotics and/or medicines, poor diet, low water consumption, lack of rest, and harmful environmental conditions.

A healthy population of bacteria in your gut can help you optimise your nutrient status and defend against nutritional insufficiencies or any related diseases that can develop as a result of ongoing deficiencies. The bacteria in your gut can also provide significant benefits in the maintenance of a strong immune system. Beneficial bacteria interact with, and stimulate the immune system to help strengthen our natural defenses. Not only are the friendly bacteria vital to the proper development of the immune system, recent research also suggests that the right strains of bacteria help sustain healthy immune function by promoting healthy bacterial growth and preventing the introduction of harmful bacteria strains that can cause disease.

Take Charge of Your Digestive Health with Probiotic Plus

Because good digestion is central to good health, USANA created Probiotic Plus to help replenish the beneficial bacteria in your gut and re-establish proper balance and aid digestive and immune function. The World Health Organisation has defined a true Probiotic as "Live microorganisms which when administered in adequate amounts confer a health benefit on the host". So what sets USANA's Probiotic Plus above other probiotics?

The most important difference that makes USANA's Probiotic Plus so much better than other products on the market is the quality of the bacteria used.

There are several factors that establish the quality of a probiotic product: first, does the product deliver bacteria that are still active and viable? Second are there enough bacteria to be effective and impart a real benefit? Third what are the strains of bacteria being added? Will they survive the harsh, acidic environment of the stomach and make it to the intestinal tract alive, and once there will they grow and establish a healthy balance? And finally are the strains clinically proven to provide a health benefit.

With USANA's Probiotic Plus you can trust that the probiotic you are using has been proven effective. Everyone can benefit from using Probiotic Plus, it's a great way to maintain digestive health while traveling and for those with less than ideal eating habits. So, protect your health and bring balance to your belly with USANA's Probiotic.

Health Basics

Promotes healthy digestion*

Promotes sound immune function*

Promotes bowel regularity

Probiotic Plus Difference

Contains two strains of specific probiotic bacteria, clinically proven to survive the harsh acidic environment of the stomach.

Delivery system ensures that the bacteria will be stable at room temperature for over a year.

USANA Difference

Effective
Safe
Science-based
Pharmaceutical Quality

USANA scientists have come up with a better way to regulate your digestive system: Probiotic Plus is a blend of patented probiotic bacteria that is clinically proven to promote healthy digestion and sound immune function.

Probiotics Promote Balance

Your gut is host to both beneficial and potentially harmful bacteria. When balanced properly, these bacteria, also known as microflora, aid healthy digestion. Stress, illness, antibiotics and/or medicines, poor diet and hydration, lack of rest, and harmful environmental conditions, however, may endanger the fine balance of the intestinal flora. This imbalance can result in the reduction of beneficial bacteria in the gut, which can lead to digestive concerns that may not only be physically uncomfortable but also possibly harmful to your health.

Plus Immune Function

More immune cells are concentrated in the gut than in any other region of the body. Not only are friendly bacteria vital to the proper development of the immune system, recent research also suggests that probiotics help sustain healthy immune function by promoting healthy bacterial growth and preventing the introduction of harmal bacteria strains.*

Why Probiotic Plus?

The beneficial effects of one strain of probiotics do not necessarily hold true for others, or even for different varieties of the same species or strain. Sufficient quantity of high-quality bacteria strains must survive stomach enzymes and enter the intestinal tract alive to be effective. Verified to supply 12 billion Colony Forming Units (CFU) of viable bacteria - a level shown to be effective in clinical studies - USANA's Probiotic Plus contains Bifidobacterium, BB-12 and Lactobacillus rhamnosus GG, LGG, the strains best documented to survive transit through the harsh, acidic environment of the stomach to colonise the intestines.

Probiotic Plus employs an advanced delivery system that guarantees the product will remain effective for at least 18 months when stored at room temperature. Refrigeration may prolong shelf life even further. The best part is, Probiotic Plus is packaged in convenient stick packs. You can simply add a stick pack to your favourite Nutrimeal, Fibergy, or any meal the spice of life sends your way. No more forcing down yogurt day after day.

For more informatioin please click below:

http://www.usana.com/media/File/Prospecting%20page/SG/Downloadable%20Tools/SGProbioticEnglish.pdf

http://www.usana.com/media/File/Prospecting%20page/SG/Downloadable%20Tools/SGProbioticComparisonLeafletEnglish.pdf

You may find out more detail about USANA at the following website.

http://sites.google.com/site/janetyogahut/Products/usana

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Note: Source from USANA Health Sciences

Yoga Posture: The Camel (Ustrasana)

2009-10-20T16:58:00.009+08:00

Ustra means a camel.

This position, known as the Asana of Firmness or the Sitting Wheel, strengthens the thighs while improving the flexibility of the back.

Camel pose increases lung capacity and improves blood circulation to all the organs of the body. People with drooping shoulders and hunched backs will benefit by this asana. The whole spine is stretched back and is toned. The backward bends brings great steadiness to the body, as well as giving an excellent backward bend to the spine and back muscles. This pose helps increase circulation to the head region.

Limitations

Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.

This is the advance stage of The Camel pose, known as The Full Diamond.

The pose tones up the entire spinal region as the blood is made to circulate well round the spinal column. Since the pelvic region is stretched, the genital organs keep healthy. The diaphragm is lifted up and this massages the heart gently and helps to strengthen it. The chest expands fully.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
                      Yoga Mind & Body by Sivananda Yoga Vedanta Centre
                     Integrated Approach of Yoga Therapy for Positive Health by
                     Dr R Nagarathna & Dr H R Nagendra

Keys To Stress Management

2009-10-12T12:45:00.003+08:00

Exercise regularly, including a practice of yoga.

Set aside a relaxation time every day.

Use a positive technique, such as meditation, a breathing exercise, or positive affirmations and visualizations.

Be aware of your body. Notice if tension is building up anywhere and take steps to relieve it.

Notice how your emotions affect your actions and other people.

Find a healthy outlet for your emotions.

Have fun with others who are positive-minded.

Change what you can change in your life, and have patience with the rest.

No matter how busy you are, make sure you find time to relax and have fun.

Note: Source from K.I.S.S Guide to Yoga

Alternate Nostril Breathing (Nadi Sodhana Pranayama)

2009-09-26T16:58:00.006+08:00

Nadi is a tubular organ of the body like an artery or a vein for the passage of prana or energy. A nadi has three layers like an insulated electric wire. The innermost layer is called sira, the middle layer damani and the entire organ as well as the outer layer is called nadi.

Sodhana meaning purifying or cleansing, so the object of Nadi Sodhana Pranayama is the purification of the nerves. A little obstruction in a water pipe can cut off the supply completely. A little obstruction in the nerves can cause great discomfort and paralyse a limb or organ.

Alternate Nostril Breathing is also known as Anuloma Viloma.

The principal benefit of practising Alternate Nostril Breathing is that it strengthens the respiratory system. If exhalation is twice as long as inhalation, stale air and waste products are drained and expelled from the lungs, and from the entire body. Alternate Nostril Breathing calms and balances the mind; you should try to perform at least 10 rounds daily.

As you become more advanced, the "count" of the exercise may be done, but always in a ratio of 1-4-2. This means that for every second that you inhale, you retain the breath 4 times as long, and exhale for twice as long. Never change this ratio. So you inhale to a count of "4", retain the breath to a count of "16" and exhale to a count of "8". You may also increase the number of rounds of alternate nostril breathing which is practised.

During retention, there is the highest rate of gaseous exchange in the lungs. Because of the increase in the pressure, more oxygen goes from the lungs into the blood and more CO2 (and other waste products) pass from the blood into the lungs for elimination during exhalation.

Vishnu Mudra

For this traditional hand positioin, bend the two middle fingers of the right hand into the palm. The thumb is used to close the right nostril. The two end fingers is used to close the left nostril.

Technique

Begin with the right hand in the Vishnu Mudra position and the thumb on the right nostril. When exhaling, try to empty the lungs completely.

Close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale deeply through the same left nostril.
Close the left nostril with your ring and little finger of the Vishnu Mudra, release the right nostril. Now exhale slowly and completely through the right nostril.
Inhale deeply through the same (right) nostril. Then close the right nostril and exhale through the left nostril. This is one round of Alternate Nostril Breathing.

Note:

This practice helps to maintain balance between Nadis.
If you feel headache, heaviness of the head, giddiness, uneasiness etc, it means you are exerting much pressure on the lungs.
The first symptoms of correct practice is the feeling of freshness, energy and lightness of the body and mind.

Effects

The blood receives a larger supply of oxygen in Nadi Sodhana than in normal breathing, so that one feels refreshed and the nerves are calmed and purified. The mind becomes still and lucid.

Note. - In the beginning the body perspires and shakes, while the thigh and arm muscles become tense. Such tension should be avoided.

Caution

Persons suffering from high blood pressure or heart trouble should never attempt to hold their breath (kumbhaka). They can practise Nadi Sodhana Pranayama without retention (kumbhaka) with beneficial effect.
Persons suffering from low blood pressure can do this pranayama with retention after inhalation (antara kumbhaka) only, with beneficial effects.

Benefits

Physical :
It promotes balance between the two nostrils apart from cleansing the nasal tract. It increases the vitality. Metabolic rate decreases as in case of all other Pranayama practices. It increases the digestive fire and appetite.

Therapeutic :
It lowers the levels of stress and anxiety by harmonising the pranas. It is beneficial in respiratory disorders such as Bronchial asthma, Nasal allergy, Bronchitis etc.

Spiritual :
It induces tranquility, clarity of thought and concentration. It clears pranic blockages and balances Ida and Pingala nadis, causing Shusumna nadi to flow which leads to deep states of meditation and spiritual awakening. It helps to maintain Brahmacharya which is a pre-requisite for spiritual progress.

Common Mistakes

Back is not straight, head droops.
The chest is dropped with exhalation.
The breath is not smooth.

Source from Light on Yoga by B.K.S. Iyengar
                     Yoga Mind & Body by Sivananda Vedanta Centre
                     Integrated Approach of Yoga Therapy for Positive Health by
                     Dr R Nagarathna & Dr H R Nagendra
                    The Sivananda Yoga Training Manual

Beautiful Ha Long Bay in Hanoi, Vietnam

2009-09-03T16:01:00.017+08:00

The end of the Vietnam war, and the advent of "Doi moi", Vietnam's policy of opening its economy to foreign trade, means that Westerners and South Vietnamese now have a chance to visit Ha long. Vinh Ha Long or Bay of the Descending Dragon is often touted by proud Vietnamese as the world's Eighth wonder. One of the main attractions of Ha long is the bay's calm water and the thousands of limestone mountains dotting the seascape. The Bay's water is clear during the spring and early summer. Some of the islands are quite large and there are small alcoves with sandy beaches where swimming is possible. Ha Long bay lies in the northeastern part of Vietnam and is 165 Km from Hanoi.

Ha Long literally means descending dragon(s) and according to local myth, the story goes as follows:

Long ago when their forefathers were fighting foreign invaders from the north, the gods from heaven sent a family of dragons to help defend their land. This family of dragons descended upon what is now Ha Long bay and began spitting out jewels and jade. Upon hitting the sea, these jewels turned into the various islands and islets dotting the seascape and formed a formidable fortress against the invaders. The locals were able to keep their land safe and formed what is now the country of Vietnam. The Dragon family fell so much in love with this area for its calm water and for the reverence of the people of Vietnam that they decided to remain on earth. Mother dragon lies on what is now Ha Long and where her children lie is Bai Tu Long. The dragon tails formed the area of Bach Long Vi known for the miles of white sandy beaches of Tra Co peninsula.

This myth is in line with the Vietnamese myth of their origin Con Rong Chau Tien. This myth describes the union between a king (representing the dragon) and his bride (representing a goddess) giving birth to 100 children which are the ancestors of the Vietnamese people. The Ha Long myth illustrate the Vietnamese belief of their origin and the fact that throughout their history, they are aided by their ancestors, the dragon and the gods, in the defense of their land.

Rare glimpse of the disappearing fishing "junk" boat. They have been all converted to motorized boats to satisfy the growing demand of the tourist trade.

Please find below some photos of the "junk" boat and the beautiful Halong Bay.

Cave of Awe (Hang Sung Sot)

Sung Sot cave is on the same island with Trinh Nu cave. The path to Sung Sot is quite steep and is lined with shady trees. The cave has 2 chambers. The outer chamber is square and is often referred to as the waiting room. The cave's ceiling is approximately 30 m high. The walls are almost perfectly smooth as if it was built by man. The walls generate a variety of colors that blend with the setting of the area.

The path to the inner chamber is approximately 3m wide. The inner chamber is known as the serene castle. The formations in the chamber take the form of sentries conversing with one another, animals in varying poses etc. In the middle of the chamber stands a formation which resembles a general surveying his troops.

There is a side entrance which is approximately 6m in height. The light reflected from the moving water outside causes the formations inside the chamber to seemingly come alive. According to the locals, this was the reason the cave was named Sung Sot, from the awe-stricken reaction of the visitors to the cave.

A Holistic Approach to Back Pain

2009-08-24T14:33:00.003+08:00

Frequent changes of position are natural and healthy. At work, try to take regular breaks and set up your office so that you have to get up to file or answer the phone.

When lifting heavy objects, use your legs as much as possible. If you need to bend forward, don't bend at the waist. Fold forward from the hips without allowing your lower back to round. Try to maintain a normal curvature in the lower and upper spine and avoid twisting and bending simultaneously, as this is a common mechanism of back injury.

Wear the right shoes. Narrow-toed shoes lead to tension in the legs and back. High heels shorten the calf muscles and hamstrings and can contribute to back strain.

Topical creams containing capsaicin or arnica and liniments based on methyl-salicylate, menthol, and camphor are soothing and very safe.

Many people find applications of ice helpful and, once the injury is starting to heal, switch to moist heat, either alone or alternating with ice. Heat can also be useful to reduce stiffness before attempting to exercise.

Willow bark tea (which contains the active ingredient of aspirin) may be useful.

If your pain is severe and does not respond to over-the-counter or prescription anti-inflammatory pain relievers, ask your doctor about prescribing opioids. They are generally more effective and safer than many other pain medications, but due to exaggerated fear of addiction, they aren't used as often as they ought to be.

The evidence on acupuncture for back pain is mixed, but it is very safe and worth considering.

Hands-on bodywork approaches, such as chiropractic, physical therapy, therapeutic massage, and osteopathy can help you through a flare-up of back pain (though not all osteopaths do spinal manipulation, so ask before making an appointment).

Judith finds many people with back pain get better results if they combine their yoga with bodywork such as myofascial release designed to iron out the kinks in muscles and connective tissue, and free up scar tissue and other residuals of past injuries.

(Judith Hanson Lasater calls herself a yoga teacher who also happens to be a physical therapist. She also holds a doctorate in East-West psychology, and is the author of six books on yoga, including Relax and Renew: Restful Yoga for Stressful Times, on the practice and therapeutic aspects of restorative yoga. She teaches in the San Francisco Bay Area and worldwide.

Judith has found the Alexander Technique, which stresses postural education, particularly effective for back problems, both as prevention and treatment.

Source from Yoga as Medicine by Timothy McCall, M.D.

Examples of bad posture and back support:

The following are examples of common behavior and poor ergonomics that need correction to attain good posture and back support:

Slouching with the shoulders hunched forward
Lordosis (also called "swayback"), which is too large of an inward curve in the lower back
Carrying something heavy on one side of the body
Cradling a phone receiver between the neck and shoulder
Wearing high-heeled shoes or clothes that are too tight
Keeping the head held too high or looking down too much
Sleeping with a mattress or pillow that doesn't provide proper back support, or in a position that compromises posture

Examples of bad posture while sitting in an office chair

The following bad habits are especially common when sitting in an office chair for long periods of time.

Slumping forward while sitting in an office chair
Not making use of the office chair’s lumbar back support
Sliding forward on the seat of the office chair

Guidelines to Improve Posture

Sitting posture for office chairs

Be sure the back is aligned against the back of the office chair. Avoid slouching or leaning forward, especially when tired from sitting in the office chair for long periods
For long term sitting, such as in an office chair, be sure the chair is ergonomically designed to properly support the back and that it is a custom fit
When sitting on an office chair at a desk, arms should be flexed at a 75 to 90 degree angle at the elbows. If this is not the case, the office chair should be adjusted accordingly
Knees should be even with the hips, or slightly higher when sitting in the office chair
Keep both feet flat on the floor. If there's a problem with feet reaching the floor comfortably, a footrest can be used along with the office chair
Sit in the office chair with shoulders straight
Don't sit in one place for too long, even in ergonomic office chairs that have good back support. Get up and walk around and stretch as needed

Standing posture

Stand with weight mostly on the balls of the feet, not with weight on the heels
Keep feet slightly apart, about shoulder-width
Let arms hang naturally down the sides of the body
Avoid locking the knees
Tuck the chin in a little to keep the head level
Be sure the head is square on top of the neck and spine, not pushed out forward
Stand straight and tall, with shoulders upright
If standing for a long period of time, shift weight from one foot to the other, or rock from heels to toes.
Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall - if it does not, the head is carried to far forward (anterior head carriage).

Walking posture

Keep the head up and eyes looking straight ahead
Avoid pushing the head forward
Keep shoulders properly aligned with the rest of the body

Driving posture

Sit with the back firmly against the seat for proper back support
The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching
The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Posture and ergonomics while lifting and carrying

Always bend at the knees, not the waist
Use the large leg and stomach muscles for lifting, not the lower back
If necessary, get a supportive belt to help maintain good posture while lifting
When carrying what a heavy or large object, keep it close to the chest
If carrying something with one arm, switch arms frequently
When carrying a backpack or purse, keep it as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side
When carrying a backpack, avoid leaning forward or rounding the shoulders. If the weight feels like too much, consider using a rolling backpack with wheels.

Sleeping posture with mattresses and pillows

A relatively firm mattress is generally best for proper back support, although individual preference is very important
Sleeping on the side or back is usually more comfortable for the back than sleeping on the stomach
Use a pillow to provide proper support and alignment for the head and shoulders
Consider putting a rolled-up towel under the neck and a pillow under the knees to better support the spine
If sleeping on the side, a relatively flat pillow placed between the legs will help keep the spine aligned and straight.

It is important to note that an overall cause of bad posture is tense muscles, which will pull the body out of alignment. There are a number of specific exercises that will help stretch and relax the major back muscles. Some people find that meditation or other forms of mental relaxation are effective in helping relax the back muscles. And many people find treatments and activities such as massage therapy, yoga, tai chi or other regular exercise routines, or treatments such as chiropractic or osteopathic manipulation, etc. to be helpful with both muscle relaxation and posture awareness and improvement.

Source from Dr. David Tio

Yoga Posture: The Bow (Dhanurasana)

2009-08-16T14:53:00.004+08:00

Dhanu means a bow. The Bow is a backward bending exercise which raises both halves of the body at the same time. When the Bow or Dhanurasana is performed, the body is bent to give the appearance of a bow. The stretched (straight) arms resemble the bowstring.

This asana gives the combined effect of the Cobra and Locust Poses. These three exercises can always be done together, forming a valuable set of backward bending exercises. The Bow can act as a counter-pose to Halasana (Plough) and Paschimotanasana (Forward Bend). It is a full backward bend to complement these two forward bending exercises. As the two forward bend flexes the spine, the Bow extends it.

Physical Benefits

Massaages and invigorates the internal organs, especially the digestive organs. The large and small intestine as well as the liver and spleen are benefited. Fat is removed. The Bow relieves congestion of blood in the abdominal viscera and tones them.
This asana is useful in aiding chronic constipation, dyspepsia, the sluggishness of the liver and gastro-intestinal disorders.
The Bow is specially recommended for people with diabetes, as it helps to regulate the pancreas.
Strengthens the abdominal muscles.
Women specially benefit from the Bow.
The thoraic and the chest region is expanded, a boon to persons suffering from respiratory problems such as asthma.
It helps hunchback, rheumatism of the legs, knee-joints and hands.
Enhances the elasticity of the spine.
The Bow works on the entie spine. Flexibility is brought to all regions: cervical, thoracic, lumbar and sacral.
Massages all the muscles of the back.
Just as the Forward Bend hyper-extends the spine, so the Bow hyper-contracts it.
Ossification of the bones is prevented.

Mental Benefits

Regular practice develops internal balance and harmony.
Strengthens concentration and mental determination.

Pranic Benefits

The person who practises the Bow regularly can never be lazy, but will be full of energy, vigour, and youthful vitality.
Stimulates the lung, small intestine, stomach, liver, and urinary bladder meridians.

Common Faults

Hands are clasped around the feet, rather than around the ankles.
Only the upper part of body is being lifted up from the ground.
Elbows are bent, and the knees are bent too sharply, allowing the heels to come down to the buttocks.
Body is twisted to one side.
Head is forwards, rather than being stretched up and back.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
Yoga Mind & Body by Sivananda Yoga Vedanta Centre

Tomato Sauce Recipe

2009-08-15T15:14:00.001+08:00

If you prefer a smoother tomato sauce to pour over a dish or for use in other recipes, such as Lasagne, puree in a blender.

Ingredients

2 tablespoons olive oil
450g (1lb) mixed diced vegetables: eg. courgette, green pepper, and carrot
1 bay leaf
1 teaspoon dried oregano
1/2 teaspoon dried thyme
1/4 teaspoon dried basil
1 teaspoon salt
480g (1lb) fresh tomatoes, roughly chopped or 2 x 400g (14oz) tins tomatoes
3 tablespoons tomato puree
1/4 teaspoon honey
1/8 teaspoon pepper

Heat the oil in a pan over a medium heat; saute the vegetables for a few minutes, stirring well. Add the herbs and cook for few more minutes, stirring. Add the other ingredients and simmer for a further 45 minutes. Leave the sauce to stand for as long as possible before serving, to bring out the full flavour. Makes about 1kg (2lb).

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Lasagne Recipe

2009-08-15T14:53:00.002+08:00

A well-known and ever-popular dish; vegans can leave out the cheese.

Ingredients

175g (6oz) spinach, steamed and squeezed dry
284g (10oz) block firm tofu, crumbled and drained
salt and freshly ground black pepper
2 medium courgettes, cut into julienne strips
1 mediium red pepper, cut into julienne strips
olive oil
1kg (2lb) Tomato Sauce
6 sheets dried lasagne, cooked and drained
120g (4oz) grated vegetarian Cheddar cheese (optional)
2 tablespoons Parmesan cheese or yeast (optional)
2 tablespoons sunflower or sesame seeds

Chop the spinach, mix with the tofu, and season with salt and pepper. Saute the courgettes and pepper in the oil for 3 minutes. Preheat the oven to 180C/350F/Gas Mark 4. Put a layer of tomato sauce in an oiled 20 x 25cm (10 x 8in) baking dish. Cover this with a layer of lasagne, half the tofu/spinach mixture, then half the courgettes and peppers. Sprinkle with half the grated cheese (if using). Repeat the layers, and top with Parmesan cheese or yeast (if using), and sunflower or sesame seeds. Bake for 50-60 minutes until bubbling and golden. Serves 4.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Yoga Posture: The Corpse (Savasana)

2009-08-12T14:30:00.005+08:00

Sava means a corpse. In this asana the object is to imitate a corpse. Once life has departed, the body remains still and no movements are possible. By remaining motionless for some time and keeping the mind still while you are fully conscious, you learn to relax. This conscious relaxation invigorates and refreshes both body and mind. But it is much harder to keep the mind than the body still. Therefore, this apparently easy posture is one of the most difficult to master.

Lying upon one's back on the ground at full length like a corpse is called Savasana. This posture removes and destroys the fatigu, and induces calmness of mind and quiets the agitation of the mind.

Steady, smooth, fine and deep breathing without any jerky movements of the body soothes the nerves and calms the mind. The streses of modern civilisation are a strain on the nerves for which Savasana is the best antidote.

When the body and the mind are constantly overworked, their natural efficiency diminishes. Modern social life, food, work and even so-called entertainment, such as disco dancing, make it difficult for people to relax. Many have even forgotten that rest and relaxation are Nature's way of recharging. Even while trying to rest, the average person wastes a lot of the body's physical and mental energy through tension. More of our energy is spent in keeping the muscles in continual readiness than in actual useful work. In order to regulate and balance the body and mind, it is best to learn to economize our energy. We can do this best by learning to relax.

In the course of a day, the body usually produces all the substances and energy it needs. But these may be consumed within a few minutes by bad moods, anger or intense irritation. The process of eruption and repression of violent emotions often grows into a regular habit. The result is disastrous for the body, and also for the mind. Yoga precribes a period of complete relaxation, when practically no energy or "Prana" is being consumed. Perfect relaxation must be practised on three levels: physical, mental and spiritual.

Physical Relaxation

Every action is the result of thought. But just as the mind may send a message to the muscles ordering them to contract, the mind may also send a message to bring relaxation to tired muscles. At the end of every asana class, a complete physical relaxation is practised. This autosuggestion begins with the toes and moves upward through the muscles. Then messages are sent to the kidneys, liver and all the other internal organs. This relaxation position is known as Savasana, or the "Corpse Pose".

Mental Relaxation

When experiencing mental tension, it is advisable to breathe slowly and rhythmically for a few minutes. Soon the mind will become calm. You may experience a kind of floating sensation.

Spiritual Relaxation

However one may try to relax the mind, all tensions and worries cannot be completely removed until one reaches spiritual relaxation. As long as a person identifies with the body and mind, there will be worries, sorrows, anxieties, fear and anger. These emotions bring tension. Yogis know that unless a person can withdraw from the body/mind idea and separate himself from the ego-consciousness, there is no way of obtaining complete relaxation.

The Yogi identifies himself with the all-pervading, all-powerful, all-peaceful and joyful Self, the pure Consciousness within. He knows that the source of all power, knowledge, peace and strength is in the Self, not in the body. We tune to this by asserting the real nature, that is "I am that pure Consciousness or Self." This identification with the Self completes the process of relaxation.

Source from Light on Yoga by B.K.S. Iyengar

The Sivananda Yoga Training Manual

A Holistic Approach to Anxiety & Panic Attacks

2009-08-03T14:38:00.003+08:00

Depression, alcohol abuse, diabetes, and thyroid disease, among other conditions, can cause anxiety and should be ruled out or treated.

If significant anger or a low level of self-esteem is part of your symptoms, you may have an underlying depression and may benefit from consulting with a physician or psychotherapist.

Psychotherapy can be an important tool for anxiety. The combination of therapy and drugs or therapy and yoga is likely to be more effective than either alone.

Although tranquilizers in the Valium family are often prescribed for anxiety, due to side effects including drowsiness and addiction, when drugs are needed, most experts favor antidepressants such as Prozac (fluoxetine) or Zoloft (sertraline).

News reports, particularly television news, can fuel anxiety. Instead of watching the news for half an hour a day, do yoga instead and see if you feel better.

Rolf suggests cutting back on processed foods, junk food, and chemicals that increase the activation of your nervous system. In particular, he advises reducing or eliminating caffeine, sugar, alcohol, and nicotine. Rolf also favors well-cooked as opposed to raw foods in people with anxiety.

(Rolf Sovik began studying yoga with Swami Rama in the early 1970s. At his guru's suggestion, he pursued a doctorate in clinical psychology, writing a master's thesis comparing cognitive therapy to yoga, and completing a research project on the use of breathing in the treatment of anxiety. Rolf practices as a psychotherapist, teaches yoga, and with his wife, Mary Gail, is codirector of the Himalayan Institute of Buffalo, New York. He is the coauthor with Sandra Anderson of the book Yoga: Mastering the Basics, and author of Moving Inward: The Journey to Meditation.)

The omega-3 fatty acids found in some deepwater fish and in flaxseed oil appear to reduce anxiety.

German chamomile, tincture of passion flower, supplemental B vitamins, and magnesium are safe remedies that appear to have antianxiety properties. Aromatherapy with such fragrances as lavender has been shown to be calming.

Other measures to combat anxiety include acupuncture and regular aerobic exercise.

Source from Yoga as Medicine - The Yogic Prescription for Health & Healing by Timonthy McCall, M.D.

My Daily Breakfast

2009-08-02T13:37:00.002+08:00

Breakfast is very important. If you want to skip any meal, never skip breakfast. Since breakfast is so important, it's best try to keep it healthy most of the time.

Some people complain that eating breakfast makes them feel hungrier and eat more later on. But studies have shown the opposite is true: breakfast eaters consume fewer calories and less fat throughout the rest of the day. If you are hungry again immediately after breakfast, it's probably a sign that you still haven't eaten enough.

Start the day with plenty of energy-rich food and choose a carbohydrate-rich, low-fat breakfast to get through a busy morning. It's worth getting up a little earlier and giving yourself time to wake up with a good breakfast, instead of waiting for hunger to strike mid-morning when the only handy options seem to be sugary doughnuts or chocolate. Healthy eating can taste good too.

If you do feel hungry between meals, snack on fresh fruit, bagels, pretzels or dried fruit and a few raw nuts. But remember dried fruit and nuts are high energy foods, so don't overdo them if you are trying to lose weight.

Interested to know what I have for breakfast? Above is my daily breakast I use to have almost everyday, especially on weekdays. Honey drink, mixed fruits and nuts. Above is my yesterday breakfast. They are honey drink, mixed fruits of apple, guava, cherries and longan, and raw nuts of walnut, almond, sunflower seeds and some raisins. I also take abit of high calcium and low fat milk too.

On the day where I have morning class to do, I will have some oatmeal too. I always wake up early to take my breakfast in order to give enough time for the foods to digest before I do my class.

On the day where I have no morning class to do, like yesterday and I'm on a good weekend mood, I might have something extra on top of my usual breakfast if there is something I crave for I can find in the kitchen.

I have this "piah" as extra for my breakfast yesterday. I would not consider this "piah" is a healthy food. Once a while is fine to pamper yourself. Doesn't mean you have to eat healthy therefore have to give up all your favourite sinful food! You don't have to give up at all. In fact if you have it just once a while you will enjoy it more at that moment!

But careful don't let your craving over take you. You have to keep your mind strong enough to keep it in control.

One of the way to remove your craving for unhealthy food is to find something to do in order to divert your mind to some where else. Another way is to think of the cause and effect. Example: let said you are concern about your body weight. So think of how much more extra fat and calories you will put on into your body after the unhealthy food which will help to turn you off from it.

May good health be always with all of you!

Yoga Posture: The Locust (Salabhasana)

2009-07-26T14:31:00.006+08:00

Salabha means a locust. The pose resembles that of a locust resting on the ground, hence the name.

As the Cobra tones the lower part of the body, the Locust is meant for the proper exercise of the upper half. When the Full Locust is performed correctly, it looks exactly opposite to the Shoulderstand.

The Locust gives a wonderful backward bend to the spine, serving as a counterpose to the Shoulderstand, the Plough, and the Forward Bend.

The pose aids digestion and relieves gastric troubles and flatulence. Since the spine is stretched back it becomes elastic and the pose relieves pain in the sacral and lumbar regions. Persons suffering from slipped discs have benefited by regular practice of this asana without recourse to enforced rest or surgical treatment. The bladder and the prostate gland also benefit from the exercise and remain healthy. A variation of the pose may also be tried to relieve aches in the lower part of the back.

Physical Benefits

Brings a rich blood supply to the spine.
An increased blood supply is brought to the neck and throat region.
Tones the nerves and muscles, particularly in the neck and shoulders.
Increases abdominal pressure, regulating intestinal function and strengthening the abdominal walls.
Improves sluggish digestion.
All the internal organs are massaged especially the pancreas, liver and kidneys.
Expands the chest, benefiting sufferers from asthma and other respiratory problems.
Strengthens shoulder, arm, and back muscles.
Regular practice of the Locust relieves back pains and sciatica.
Flexibility of the cervical region is promoted.
The abdominal and lumbar muscles are strengthened.

Mental Benefits

Encourages concentration and perseverance.

Pranic Benefits

Stimulates pranic flow in the lung, stomach, spleen, heart, liver, small intestine, pericardium, and bladder meridians.
"Increases the digestive fire" - an ancient Yogic way of saying that the energy flow maximizes the use of all nutrients.
Produces bodily heat.

Common Faults

Jumping, or trying to throw, the legs up into the position.
The nose or forehead, rather than the chin, is resting on the ground.
The chin is lifted off the ground.
Hips are twisted.
Knees are bent.
One leg is higher than the other.
Hands are twisted into different positions.
Hands are apart instead of being held together.
Breath is being held while in the position.
Caution: The Locust should not be attempted while pregnant, as it puts pressure on the abdomen.

Note: Please perform the yoga posture under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre
The Sivananda Yoga Training Mannual

Calcium

2009-07-25T16:22:00.006+08:00

Calcium and Vitamin D enhance heart health benefits of weight loss

Weight loss and reduced waist circumference are related to an improvement in heart health and factors related to metabolic syndrome. According to a new study, supplementing with calcium and vitamin D during weight loss enhances heart health benefits in women with typically low calcium intake.

Recent research has shown that overweight individuals with low calcium and dairy consumption are at increased risk of developing metabolic syndrome. The findings suggest that adequate calcium intake could create a healthier metabolic profile similar to a balanced diet and regular exercise.

In a new study, researchers investigated this issue by testing cardiovascular benefits of long-term calcium supplementation in women with usual low calcium intake. Healthy, overweight or obese women with a daily calcium intake of less than 800 mg/day were randomly assigned to 1 of 2 groups: the group consuming 2 tablets/day of a calcium + vitamin D supplement (600 mg elemental calcium and 200 IU vitamin D/tablet) or the group consuming placebo. Both groups completed a 15-week reduced calorie weight-loss program.

Significant decreases in LDL cholesterol levels, as well as the ratios of Total to LDL and LDL to HDL were seen the calcium +D group. These changes were independent of the changes due to fat loss and reduced waist circumference. A tendency for more beneficial changes in HDL cholesterol, triglycerides, and total cholesterol was also observed in the calcium +D group.

This was the first study to show that consumption of calcium +D during weight- loss enhances the beneficial effect of body weight loss on cardiovascular risk factors in overweight women with typically low calcium intake.

American Journal of Clinical Nutrition, Vol. 85, No. 1, 54-59, January 2007

Low Vitamin D levels are related to poor physical performance in the elderly

In a recent study, researchers examined the association between vitamin D status and physical performance. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels.

In addition to its role in bone health, vitamin D is thought to play a role in musculoskeletal function. In a recent study, researchers examined the association between vitamin D status and physical performance in a sample of 976 persons over the age of 65. The physical performance of the subjects was analyzed using a short physical performance battery (SPPB) and handgrip strength. The SPPB tests included walking speed, ability to stand from a seated position, and ability to maintain balance in progressively more challenging positions.

Over 28% of the women and 13% of the men had vitamin D levels low enough to be considered a deficiency. Nearly three-fourths of the women and over half of the men had vitamin D levels that were considered insufficient. Among subjects with low vitamin D levels, physical performance and grip strength were significantly lower than that of participants who did not have reduced levels. The finding remained valid after taking into consideration other factors such as season of the year and physical activity levels.

Given the high prevalence of vitamin D deficiency in older populations, additional studies examining the association between vitamin D status and physical function are needed. Current vitamin D recommendations are based on its role in bone health, although emerging research indicates vitamin D may also play important roles in preservation of muscle strength and physical function as well as other conditions such as cancer prevention.

The Journals of Gerontology Series A: Biological Sciences and Medical Sciences 62:440-446 (2007)

Calcium, Vitamin D and Cancer Risk

A new study published in the June 2007 issue of the American Journal of Clinical Nutrition has shown a reduction in cancer rates among postmenopausal women taking vitamin D combined with calcium. This four-year, double blind, randomized placebo-controlled study involved over 1,100 postmenopausal women who were divided into three treatment groups. The first group received a supplement containing calcium and vitamin D, the second group received just calcium, and the third group received a placebo.

The researchers found that the women taking the calcium and vitamin D supplement had a 60 percent lower incidence of all cancers than women not taking the supplement. This new study takes an important step in extending several decades of research involving the role of vitamin D in health and disease. The results further strengthen the case made by many specialists that vitamin D may be a powerful cancer preventive and that it is commonly found lacking in the general population, particularly the elderly.

The American Journal of Clinical Nutrition 2007 June;85(6):1586-91.

Why USANA Active Calcium?

Every dietary supplement produced by USANA carries a potency guarantee, which ensures that what is stated on the label is actually contained in the product. They have been exhaustively tested by NSF International and have been found to contain all ingredients at the labeled amounts. NSF is an independent, not-for-profit organization that helps protect consumers by certifying products and writing standards for food, water, air and consumer goods.

Currently, the Food and Drug Administration has not finalized Good Manufacturing Practices (GMP) for dietary supplements, as they are required to do under the Dietary Supplement Health and Education Act. Rather, Congress has initially stated that dietary supplement GMP should be modeled after foods. Because of this statement, many supplement manufacturers have chosen to follow GMP for foods. USANA, however, voluntarily follows GMP for pharmaceuticals as the basis for its quality assurance program in the manufacturing of all of its products, meaning USANA treats nutritional supplements with the same care that goes into the manufacturing of pharmaceutical products.

Comprehensive support for bone health contains sufficient calcium, magnesium, silicon, and vitamin D, to meet nutritional needs in only 4 tablets per day

Clinically-tested formula

Supplementation with calcium is one of the keys to strong and healthy bones and to an enhanced quality of life. ACTIVE CALCIUM™ is carefully formulated with highly bioavailable forms of calcium, plus other important factors for lifelong bone health.

ACTIVE CALCIUM contains high amounts of calcium citrate and carbonate, magnesium, and vitamin D to optimize bone mineralisation and to ensure proper calcium use.

More information click here http://products.usana.com/bin/sg_active_calcium.pdf

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May everybody have a very good health! Take care of yourself!

Yogic Pranayama: Ujjayi

2009-07-24T15:43:00.004+08:00

Ujjayi in Sanskrit means "victorious". It comes from two words that mean "conquer" and "bondage", so it is the pranayama that gives freedom from the bondage of the mind.

Ujjayi is a tranquillizing pranayama, and it also has a heating effect on the body. It soothes the nervous system and calms the mind. It can help to relieve insomnia, so it is good to practise before sleep.

In the Ujjayi breathing exercise, there is a tendency to contort the face muscles. Relax the face as much as possible, and do not contract the throat strongly. The contraction is slight.

Hearing the breath

Let's try the Ujjayi breath. Sit straight with your legs crossed, or on a chair with your back straight.
Close your eyes. Make your breath calm and rhythmic. Now begin to focus on your throat. Imagine there is a valve in your throat that you close slightly in order to control your breath. The measure for this control is your sound, which becomes very gentle and ultimately should not require any effort or create any tension.
As your breathing becomes slower and deeper, gently contract your glottis (the opening at the upper end of your windpipe, between the vocal cords) so that a soft snoring sound like the breathing of a sleeping baby is produced in your throat. If this is practised correctly, there will be a simultaneous gentle contraction of your abdomen. This will happen without any effort being made.
The sound you make is not loud. It should just be audible to you and no one else, unless they are sitting very close by. Think of a cat purring and create a similar sound.
After this technique is mastered, the sound is present during both inhalation and exhalation.

Guacamole Salad or Dip

2009-07-20T14:31:00.004+08:00

If you like avocados, you will enjoy this slightly spicy traditional Mexican dish.

Ingredients

1 large avocado
juice of 1 lemon
1 1/2 tablespoons yoghurt
1/4 teaspoon ground coriander seeds
1/4 teaspoon ground cumin
pinch cayenne pepper
sea salt
1/2 green pepper, finely chopped (optional)

Peel, stone, and roughly chop the avocado. Place in a food processor with the lemon juice, and blend until the mixture is smooth. Add the yoghurt, spices, and sea salt, and pulse the processor a few times to mix. Transfer the guacamole to a bowl, and carefully stir in half of the chopped green pepper, if using, reserving the remainder to sprinkle on top of the mixture as decoration. Guacamole can be served as a salad on a bed of tortilla chips, or as a dip for crudites such as celery and carrots. Makes 300ml (1/2 pint).

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Salad : Waldorf Salad

2009-07-20T14:11:00.004+08:00

As a complement to main courses, or as meals in their own right, salads of raw fruit and vegetables should form a major part of any diet, whether vegetarian or other. They are an important source of vitamins, minerals, bulk, and fibre, and they add variety, texture, and taste to any meal. Garnishing with sprouting seeds (such as alfalfa, mung beans, or lentils), nuts, wheatgerm, seeds (including sesame, sunflower, and caraway), or even nutritional yeast, can produce unlimited variations.

Waldorf Salad

This slight variation on the recipe created at New York's Waldorf Astoria has a wonderfully crisp texture.

Ingredients

4 apples, cored and diced
juice of 1 lemon
50g (2oz) walnuts, chopped
2 carrots, finely grated
75g (3oz) raisins
2 stalks celery, finely chopped
225ml (8fl oz) yoghurt, sour cream, or eggless mayonnaise
5 or 6 large lettuce leaves

Combine all the ingredients, except the lettuce, stirring with a fork. Place the mixture in the refrigerator for at least 1 hour, to allow it to set. Serve on a bed of lettuce leaves laid in a bowl or on individual plates. Serves 4.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

Yoga Posture: The Cobra (Bhujangasana)

2009-07-07T16:03:00.028+08:00

Bhujanga in Sanskrit means Cobra. When this pose is exhibited, the raised head and trunk resemble the raised hood of a cobra. Hence it is called Bhujangasana.

The Gerunda Samhita notes that this asana, which resembles a cobra with its hood raised, "increases the bodily heat, destroys diseases, and by the practice of this posture the Serpent-Goddess (Kundalini) awakens".

Bhujangasana is a powerful tonic, particularly useful for women. It gives a backward bend to the spine (posterior curvature). The thoracic region is stretched and the rib cage expanded. The Cobra is therefore effective in combating asthma and other respiratory problems. The deep and superficial muscles of the back are massaged, toned and stretched. The spine receives a powerful backward stretch. Every vertebra is pulled back and given a rich blood supply. The nerves and muscles of the spine are rejuvenated. The spine is kept flexible. Curvature of the spine is relieved. Bhujangasana relieves hunchback, back pain, lumbago and myalgia of the back.

The abdomen should be kept on the ground. This increases inter-abdominal pressure. All the abdominal viscera are toned. In women the ovaries and uterus are toned. It is a powerful tonic which helps to relieve many utero-ovarine troubles, menstrual problems, etc. Bhujangasana increases bodily heat and destroys a host of ailments.

This pose increases flexibility and rejuvenates the spinal nerves. Combined with deep breathing, it massages and expands the rib cage. Cobra is particularly helpful in relieving tension in the ovaries and uterus, often the cause of menstrual problems. Cobra stimulates the flow of pranic energy in the body and awakens the higher chakras.

Physical Benefits

The arching of the spine increases flexibility, rejuvenates spinal nerves, and brings a rich blood supply.
Works, massages, and tones the back muscles.
Stretches the thoracic region and expands the rib cage, bringing relief from asthma.
Gentle pressure on the abdomen massages all organs.
Helps to relieve many utero-ovarine and menstrual problems.

Mental Benefits

Demands considerable concentration, and thus strengthens this faculty.

Pranic Benefits

Stimulates pranic flow to the lung, stomach, kidney, urinary bladder, and spleen meridians.
Awakens the Kundalini (potential spiritual energy), thus assisting the realization of one's full potential.
Bhujangasana produces bodily heat.

Common Faults

Using the arms to push the body up into the Cobra, rather than rolling the body up into the position.
Elbows are straightened and the shoulders are tensed and hunched.
One arm is pushing harder than the other, causing the body to twist.
Abdomen is lifted off the ground.
Head is dropping forwards.
Caution: Do not practise the Cobra while pregnant, although this asana is an excellent way to prepare the body for pregnancy.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Yoga Mind & Body by Sivananda Yoga Vedanta Centre
Yoga for Women by Shakta Kaur Khalsa
The Sivananda Yoga Training Manual

Yoga Related Products

2009-07-01T12:52:00.027+08:00

Yoga Mat (68" X 24" X 4 MM-thick)

Colour : Blue / Purple

Retail Price : S$ 30

Bulk Order from min. 10 pcs & above receive 10% - 20% discount. Email me for quotation.

Yoga Mat (68" X 24" X 6 MM-thick)

Colour : Blue / Purple

Retail Price : S$ 40

Bulk Order from min. 10 pcs & above receive 10% - 20% discount. Email me for quotation.

Yoga Brick (EVA)

Retail Price : S$12

Bulk Order from min. 35 pcs & above receive 10% - 20% discount. Email me for quotation.

Yoga Mat Towel (173cm X 61cm)

Top layer for yoga mat. For dry stable practice. Made with sweat absorbent quick drying material. 20% polyemdie 80% polyester. Slip-resistant rubber nubs. For personal hygience barrier. Washable. Custom fits yoga mat.

Colour : Dark Purple / Pink / Light Purple / Blue

Retail Price : S$ 19.90

Yoga Strap (Cotton)

Colour : Brown / Black / Blue / Purple
Retail Price : S$12

Bulk Order from min. 35 pcs & above receive 5% - 10% discount. Email me for quotation.

Elastic Strap (Natural Latex)

Retail Price : S$10

Bulk Order from min. 35 pcs & above receive 10% - 20% discount. Email me for quotation.

For more update range of our yoga related products, please visit Website.

Soup : Sweetcorn Chowder & Tomato Soup

2009-06-23T15:50:00.003+08:00

Soups are nourishing, satisfying, and very easy to make. They provide an economical way to feed a large family, using simple ingredients, as well as being an easily prepared meal for busy people. A variety of vegetables can be used: in winter, root vegetables such as parsnips, swedes, and turnips make a warming broth, especially with the addition of grains or pulses. For a light summer soup, use watercress, tomatoes, courgettes, and lettuce, and flavour with fresh herbs.

Sweetcorn Chowder

A thick creamy soup that can be a meal in itself when served with wholegrain bread and salad.

Ingredients

4 fresh cobs of corn
1/4 white cabbage, shredded
3 medium potatoes, diced
850ml (1 1/2 pints) cold water
175ml (6fl oz) soya milk
salt and pepper

Scrape the kernels off the corn. Place in a pan with the cabbage and potatoes. Cover with water. Bring to the boil and simmer, covered, until the potatoes are soft. Blend, then add soya milk, and season to taste with salt and pepper. Reheat gently, but do not boil. Serve immediately. Serves 4.

Tomato Soup
This simple soup is best made using fresh tomatoes, and flavoured with Mediterranean herbs.

Ingredients

2 tablespoons oil
1 green pepper, finely chopped
2 sticks celery, finely chopped
1 carrot, grated
1 teaspoon dried oregano
1 1/2 teaspoons dried basil
2 x 400g (14oz) tins or 1kg (2lb) fresh tomatoes, chopped
1 1/2 teaspoons salt
black pepper
570ml (1 pint) hot water or vegetable stock

Heat the oil in a large pan, and saute the chopped vegetables over a medium heat for 5 minutes. Stir in the herbs, and cook for another 2 minutes. Add the tomatoes, salt, and pepper, and bring to the boil. Pour in the hot water or stock, bring back to the boil, and then simmer for 20 minutes. Season to taste, and serve immediately. Serves 6.

Variations : For a thicker consistency add some flour with the vegetables, and stir well as you add the water or stock. For a creamy tomato soup, mix milk or soya milk with a little soup when it is cooked, and then return to the pan, stirring well. Reheat gently, but do not boil. For an even heartier tomato soup, add 150g (6oz) of cooked grain at the same time as the water or stock.

Source from Yoga Mind & Body - Sivananda Yoga Vedanta Centre

3D Batam Kelong Trip

2009-06-13T13:57:00.033+08:00

I have gone to a Batam Kelong on 7th Jun 09 for 3 days recently. This is my first time going to a Kelong. It's a different experience. This is a modern Kelong with aircon bedrooms and common western washrooms. It consider quite a clean Kelong and cosy place.

Total there are 12 of us in our group. We are all friends of friends. One thing good about this Kelong it does not mix our group with another group. In another words, we have the whole Kelong for ourselves! It's like an exclusive Kelong for us. Isn't it sound good?...:-)

When people talk about Kelong, will be thinking it's a fishing place only. I don't think only when you want to fish then go to Kelong. I'm not a fisherwoman. Fishing is not one of my interest sorry to say that. My purpose of going there is just to relax myself, to be closer to the nature and out of the city.

I would say that I enjoy this trip as it's really relaxing. I have no worry about the time. Doesn't bother at all. Reading my book there. As and when I feel like just look up and can see the seaview. Mainly just relaxing there! This suit my purpose there anywhere. Mainly just relax and feel the nature around me and do nothing! I can have alot of my time to read my book there which I enjoy doing where I can't really find much time to read when I'm in Singapore.

I would like to share some pictures of the Kelong over here. Enjoy!

This is the Jetty to the Kelong. It's about 10 min journey.

Reaching the Kelong.

The boat & the area where we alight.

Under view of the Kelong.

On the Kelong.

Part of the Kitchen area.

Part of the kitchen area.

Common area on the Kelong.

Common area on the Kelong.

On the Kelong.

Seaview from the Kelong.

Where is the fisherman??

On the Kelong.

Sunset & the Kelong.

Sunset view from the Kelong.

Fishermen & the Sunset.

Full moon view from the Kelong.

Kelong Kitty

I and the Kelong Kitty

Video of the Sunset & Kelong

The Sun Salutation (Surya Namaskar)

2009-06-04T15:34:00.008+08:00

Surya Namaskar (Sun Salutation) combines Yogasanas (yoga postures) and Pranayama (yoga breathing). It brings about the general flexibility of the body preparing it for Asanas and Pranayama. This is usually done both at sunrise and sunset, facing the Sun.

The Sun Salutation is a warm-up exercise that should be practised before starting the other Asanas. It is made up of 12 different spinal positions giving various vertebral movements to the spinal column. It brings great flexibility to the spine and limbs. For stiff people the Sun Salutation is a great boon in helping to regain lost flexibility. The Sun Salutation helps to regulate the breathing and focus the mind.

The are mainly two modes of performing Sun Salutation. In one, there are 12 steps and in the other only 10 in each round. Each stage of Sun Salutation is accompanied by regulation of breath.

Technically, Sun Salutation is not an asana, but a series of gentle flowing movements synchronized with the breath. Once you have learned the positions of the Sun Salutation, it is important to tune them to a rhythmical breathing pattern. Try to do 6-12 cycles of the Sun Salutation every day.

12-step Sun Salutation

Starting Position:

Stand erect with legs together. Bring the palms together at the chest in the Prayer position. This is a powerful physical, mental, and psychic way of centring the body.

Take the hands above the head while inhaling and bend the trunk backwards.
Bend the body forward while exhaling. Touch the forehead to the knees. Keep the palms on the floor on either side of the feet.
In this step breath in and kick the right leg back. Push the buttock forward and downward so that the left leg is perpendicular to the ground. Look up.
In this step, exhale and take the left leg also back, resting only on palms and toes. Keep the body straight from head to toes inclined to the ground at about 30 degree. Take care to keep the neck in line with the back.
While inhaling, bend the legs at the knees and rest them on the floor with buttocks resting on the heels without altering the position of the palms and toes. Exhale as you rest the forehead on the floor. Then relax in normal breathing.
While exhaling without shifting the positions of hands and toes, glide the body forward and hold the breath and rest the forehead (or chin), chest, hands, knees and toes on the ground. Raise the buttock off the ground. Note that eight points of the body are in contact with the ground - hence the name sastanga namaskara (Salutation with eight parts).
Inhale, raise the head and trunk making the spine concave upwards without lifting the position of the hands and feet. Arch the back as far as you can until the elbows are straight.
While exhaling, raise the buttocks, push the head down until the heels touch the ground without shifting the position of hands and feet.
Same as step 5.
Inhale and bring the right leg in between the two hands. Arch the back concave upwards as in step 3 until the right leg is perpendicular to the ground.
Exhale and bring the left foot forward next to the right foot and reach down with your upper body to touch the forehead to the knees as in step 2.
While inhaling, come up to step 1 and then back starting position. This completes one round of Sun Salutation.

You are now ready to begin the next Sun Salutation cycle. In the steps shown here, you are asked to lead with the right leg, but for the next cycle, you should lead with the left leg.

Note: In 10-step Sun Salutation, the 5th and 9th stages are omitted.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Omega-3

2009-06-02T18:44:00.012+08:00

Why Omega-3 Fatty Acids?

Fish oil provides omega-3 fatty acids that humans cannot produce, meaning they must be obtained from dietary sources. But relying on dietary sources alone may not be enough; supplementing your diet with fish oil has become a better alternative.

Fish oil lowers heart rate

There is significant evidence that omega-3 fatty acids have a beneficial effect on heart arrhythmias (irregular heart beat), which can lead to a decreased risk of death from cardiovascular disease. New analyses indicate that regular fish oil intake could correspond to as much as a 5% reduction in population-wide sudden deaths.

A meta-analysis published in the journal Circulation further confirms the association between omega-3 fatty acids and heart health. Researchers from the Harvard School of Public Health compiled statistical data from thirty studies published from 1996 to 2005. These studies involved nearly 1,700 individuals treated with fish oil or placebo for up to one year. The average combined dose of EPA and DHA was 3.5 grams/day for an average of 8 weeks.

The overall estimated change in heart rate of those treated with fish oil was 1.6 beats per minute. The reduction in heart rate was even greater in trials where the participants had higher baseline heart rates. In those studies, treatment with fish oil resulted in a decreased heart rate of 2.5 beats per minutes. There was no evidence of a dose-response effect, and heart rate was not significantly different between higher and lower doses compared with placebo.

Although the overall effect of fish oil on heart rate appears small, researchers estimate that on a population-wide basis this could correspond to as much as a 5% reduction in sudden death.

Mozaffarian D, Geelen A, Brouwer IA, Geleijnse JM, Zock PL, Katan MB. Effect of fish oil on heart rate in humans. A meta-analysis of randomized controlled trials. Circulation 2005;112:1945-1952

Oily fish intake and dietary omega-3s may improve eye health

According to new research, eating one portion per week of fish rich in omega-3 fatty acids may reduce the risk of age-related macular degeneration (AMD) by over 50 percent.

Fish intake, the major source of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), may reduce the risk of age-related macular degeneration (AMD). There are two types of AMD: wet and dry. Of these two types, wet AMD is the primary cause of vision loss.

In a study recently published in the American Journal of Clinical Nutrition, researchers recruited 105 people (age 65 and over) with wet AMD and 2170 healthy people to act as controls, then compared their dietary habits using questionnaires. The scientists then investigated the association of oily fish dietary DHA and EPA with wet AMD.

Compared to people who consumed less than one portion of fish per week, participants who consumed at least one serving of oily fish per week had a 50 percent reduction in risk of developing wet AMD. In addition, people who got a least 300mg per day of DHA and EPA were 68 and 71 percent less likely to have wet AMD than those with lower consumptions.

The results of this study support previous research indicating a protective benefit of omega-3s against the onset of AMD. The benefit may be due in part to their important role in the layer of nerve cells in the retina.

American Journal of Clinical Nutrition, Vol. 88, No. 2, 398-406, August 2008

Flaxseed oil and fish oil raise omega-3 fatty acid levels in human blood cells

Fish oil supplementation is known to result in an increase in plasma omega-3 fatty acid content, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Alpha linolenic acid (ALA), an omega-3 fatty acid found in plants, is the direct precursor of EPA and DHA and should show effects similar to fish oil. Until now, however, this has been challenged because of reported low conversion of ALA into DHA. A recent study provides evidence that the ALA supplemented from flaxseed oil is effectively converted to EPA and DHA and accumulated in human blood cells.

Recently reported in the American Journal of Clinical Nutrition, researchers designed a clinical trial in which flax oil, fish oil, and sunflower oil (placebo group) capsules were given to 62 firefighters. The firefighters were randomly divided into 6 experimental groups receiving 1.2, 2.4, or 3.6 grams of flax oil/day; 0.6 or 1.2 grams of fish oil/day; or 1 gram of sunflower oil/day for 12 weeks. Blood was drawn every 2 weeks, and the total phospholipid fatty acid composition of red blood cells was determined.

As anticipated, fish oil produced a rapid increase in DHA and total omega-3 fatty acids. The consumption of either 2.4 or 3.6 grams of flaxx oil/day was sufficient to significantly increase blood levels of ALA, EPA, and DPA (docosapentaenoic acid) fatty acid content.

The consumption of ALA-enriched supplements for 12 weeks was sufficient to elevate blood levels of EPA and docosapentaeoic acid content, which shows the effectiveness of ALA conversion and accumulation into red blood cells. The amounts of ALA required to obtain these effects are amounts that are easily achieved in the general population by dietary modification or by modest dosages of omega-3 rich foods such as flax oil.

American Journal of Clinical Nutrition, Vol. 88, No. 3, 801-809, September 2008

The Straits Times name USANA BiOmega-3 the TOP 3

The Straits Times Mind Your Body supplement on April 26, 2006 has named USANA BiOmega-3 as one of only three brands available in Singapore which are listed as "Best Choices".

This was based on a study by Environmental Defense, a leading U.S. non-profit organisation which has been studying fish oil and fish oil supplements since 1967. It compared 75 brands of fish oil around the world and rated them according to purity. USANA BiOmega-3 among the purest and the most outstanding value for money because this BiOmega-3 comes with a high content of EPA and DHA.

USANA's BiOmega fish oil approved by ConsumerLab.com

USANA's BiOmega fish oil supplement was evaluated and approved by ConsumerLab.com, LLC. A leading provider of independent product test results and information, ConsumerLab.com helps consumers and healthcare professionals evaluate health and wellness products.

ConsumerLab.com reviewed BiOmega as part of a larger evaluation of dietary supplements sold in the United States that claim to contain omega-3 fatty acids (EPA and DHA). Products were tested for their omega-3 levels; mercury, lead and PCB contamination; and signs of decomposition. BiOmega received an approved rating in all three testing categories. The review can be found on the company's website at http://www.consumerlab.com/.

ConsumerLab.com stated in its product review that the quality of fish oil and other omega-3 supplements is an important issue because supplement levels vary depending on the source and method of processing. Fish also can have accumulated toxins that could potentially contaminate supplement. USANA uses a double molecular distillation process to manufacture its BiOmega supplement, ensuring the highest possible purity from mercury, PCBs, pesticides and other heavy metals.

You may find out more detail about USANA at the following website.

http://sites.google.com/site/janetyogahut/Products/usana

May everybody have a very good health! Take care of yourself!

Yoga Posture: Sitting Forward Bend (Paschimothanasana)

2009-05-31T21:25:00.005+08:00

Paschimottanasana also called Ugrasana or Brahmacharyasana.

In this asana, the body is folded almost in half, giving a comprehensive stretch to the entire back of the body, from the skull down to the heels. It is a very simple, yet powerful, position to practise. In the words of the Hatha Yoga Pradipika, "This most excellent of asanas makes the breath flow through the Sushumna, rouses the gastric fire, makes the loins lean, and removes all diseases".

The Sitting Forward Bend gives a complete stretch to the whole posterior of the body - to the hips, the spine, and the muscles of the back and legs. Indeed, Paschimothanasana is derived from the Sanskrit word for "west", which is often used as a metaphor for the back of the body.

This asana tones the abdominal organs and keeps them free from sluggishness. It also tones the kidneys, rejuvenates the whole spine and improves the digestion.

The spines of animals are horizontal and their hearts are below the spine. This keeps them healthy and gives them great power of endurance. In humans the spine is vertical and the heart is not lower than the spine, so that they soon feel the effects of exertion and are also susceptible to the heart diseases. In Paschimottanasana the spine is kept straight and horizontal and the heart is at a lower level than the spine. A good stay in this pose massages the heart, the spinal column and the abdominal organs, which feel refreshed and the mind is rested. Due to the extra stretch given to the pelvic region more oxygenated blood is brought there and the gonad glands absorb the required nutrition from the blood. This increases vitality, helps to cure impotency and leads to sex control. Hence, this asana was called Brahmacharyasana. Brahmacharya means celibacy and a Brahmachari is one who has controlled the sex appetite.

Physical Benefits

Powerfully massages all the abdominal organs.
Stimulates and tones the digestive organs, increases peristalsis, and relieves constipation and other problems.
Counteracts obesity and enlargement of the spleen and liver.
Regulates the pancreatic function, providing a valuable aid for those with diabetes or hypoglycaemia.
Mobilizes the joints and increases elasticity in the lumbar spine.
Relieves compression of the spine and sciatica.
Strengthens and stretches the hamstrings.

Mental Benefits

Greatly enhances concentration and mental endurance.
Invigorates the mind and nervous system, controlling many nervous complaints.

Pranic Benefits

Balances th prana; meditation is possible only when the vital energy is centred.
Establishes perennial "youth".

Common Faults

Knees are bent upwards.
Back is rounded and the head, rather than the chest, is down towards the knees.
The feet are apart and the toes are rotating outwards.
Toes are not pointed back.

Note: Please perform the yoga under the guide of a certified yoga teacher especially for beginner. You are at your own risk and responsible if you perform on your own. Whatever provided here is just act as an information.

Source from Light on Yoga by B.K.S. Iyengar
Yoga Mind & Body by Sivananda Yoga Vedanta Centre

My Class Schedule

2009-05-31T15:50:00.101+08:00

Last update on 16/1/12

Big Group Class (12-30 pax)- Conducted by Janet Ng

Venue : Bishan Community Club
- Near Bishan MRT. Refer my website for location.

TUE CLASS

Course Fee :

ELEMENTARY - $66 (member) $78 (non-member) for 8 Sessions
INTERMEDIATE - $70 (member) $82 (non-member) for 10 Sessions *Vinyasa Yoga*

Start Date :

28/2/12 - 10am to 11.15am (Intermediate)
7/2/12 - 11.30am to 12.45pm (Elementary)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

FRI CLASS

Course Fee :

ELEMENTARY - $66 (member) $78 (non-member) for 8 Sessions
INTERMEDIATE - $70 (member) $82 (non-member) for 10 Sessions *Vinyasa Yoga*

Start Date :

17/2/12 - 10am to 11.15am (Intermediate)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

Venue : Bishan North Community Centre
- Near Bishan MRT. Refer my website for location.

MON CLASS

Course Fee :

ELEMENTARY - $65 (member) $75 (non-member) for 10 Sessions
INTERMEDIATE - $68 (member) $78 (non-member) for 10 Sessions

Start Date :

9/1/12 - 7.30pm to 8.30pm (Elementary)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

THUR CLASS

Course Fee :

ELEMENTARY - $65 (member) $75 (non-member) for 10 Sessions
INTERMEDIATE - $68 (member) $78 (non-member) for 10 Sessions

Start Date :

5/1/12 - 7pm to 8pm (Elementary)
5/1/12 - 8pm to 9pm (Intermediate)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

Venue : Cheng San Community Club
- Near Ang Mo Kio MRT. Refer my website for location.

WED CLASS

Course Fee :

ELEMENTARY - $55 (member) $65 (non-member) for 10 Sessions
INTERMEDIATE - $60 (member) $70 (non-member) for 10 Sessions

Start Date :

4/1/12 - 6.45pm to 7.45pm (Intermediate)
4/1/12 - 7.45pm to 8.45pm (Elementary)
4/1/12 - 8.45pm to 9.45pm (Intermediate)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

FRI CLASS

Course Fee :

ELEMENTARY - $55 (member) $65 (non-member) for 8 Sessions
INTERMEDIATE - $60 (member) $70 (non-member) for 8 Sessions

Start Date :

6/1/12 - 7pm to 8.15pm (Elementary)
6/1/12 - 8.15pm to 9.30pm (Intermediate)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

Venue : Teck Ghee Community Club
- Near Ang Mo Kio MRT. Refer my website for location.

MON CLASS

Course Fee :

ELEMENTARY - $65 (member) $77 (non-member) for 10 Sessions
INTERMEDIATE - $70 (member) $82 (non-member) for 10 Sessions

Start Date :

5/3/12 - 10am to 11am (Elementary)

Note : If interested, please register at the CC office counter. Any queries, please do not hesitate to contact me.

NOTE : Class happen to fall on a public holiday will be postponed.

Yoga With Janet

2009-04-27T15:42:00.001+08:00

Hi Everybody!

Are you interested in yoga and looking for a yoga class? Maybe I can help you. You may visit my website http://sites.google.com/site/janetyogahut for more information and detail.

Thank you & have a nice day!