Alternate Nostril Breathing (Nadi Sodhana Pranayama)

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 position, 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.

1. Close the right nostril with the right thumb and exhale completely through the left nostril. Then inhale deeply through the same left nostril.
2. 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.
3. 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

1. 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.
2. 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

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

• 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)

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

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

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)

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

• 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

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)

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

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.


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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.

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

Yogic Pranayama: Ujjayi

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

1. Let's try the Ujjayi breath. Sit straight with your legs crossed, or on a chair with your back straight.
2. 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.
3. 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.
4. 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.
5. After this technique is mastered, the sound is present during both inhalation and exhalation.

Guacamole Salad or Dip

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

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)

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

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Yoga Mat Towel (173cm X 61cm)

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Soup : Sweetcorn Chowder & Tomato Soup

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

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.

Sunset view from the Kelong.

Fishermen & the Sunset.

Full moon view from the Kelong.

Full moon view from the Kelong.

Kelong Kitty

I and the Kelong Kitty

Video of the Sunset & Kelong