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7 Yogasanas that help in building the Immune System
Yoga is an ancient form of practice and is a proven way to improve the overall physical and mental wellbeing of any individual if practiced in the right way. Yoga helps in the overall regulation of hormones, improves blood circulation, reduces stress and nourishes all the internal organs which help in their proper functioning, thus improving the functioning of the immune system. Here are 5 asanas which help in improving the functioning of the immune system Sukhasana This is the most important pose for meditation, which helps the prana or the vital force to move throughout your body. This asana allows you to breathe deeply which helps to reduce stress, regulates the hormones, heart rate and nervous system distress which helps improve the immune system. Caution: If you any issues related to the knee or if you are unable to sit down, you can sit on a chair and keep your foot on the floor. Steps to follow: Sit in a comfortable position with folded legs. Keep your back straight. Keep your fingers in chin mudra on your lap. Close your eyes. Take a deep breath, hold for as long as you can and exhale slowly. Repeat this process 10 times. Matsyasana Also called fish pose, traditionally done using padmasana, it has a variation in which you can keep your legs straight in front of you. You can choose which is comfortable for you. This asana is very helpful to relieve the stress and it also has a good effect on the lungs which can help to relieve congestion. Caution: If you have any problems or pain while doing the asana, stop immediately and consult a yoga practitioner for further advice on how to practice. Please avoid doing this asana if you have high blood pressure or any problems related to the spine or neck. Steps to follow: Lay down in Shavasana (laying down flat on your back with hands kept away from your body and legs apart). Slowly bring your legs closer, keep your legs straight together in front of you with toes pointing forward. Slowly with the support of your hands, bend your neck backward such that the mid-region of your head touches the floor (as shown in the picture). Your back should be bent like a bow. Slowly bring your hands forward and keep it on your abdomen. Your head should remain in the same position. Breath normally once you are in this position. Stay in this position for a few seconds and then slowly lower your head with the support of your hand bring your hands and legs in the comfortable position of Shavasana. You can repeat for a maximum of two or three times. ArdhaMatsyendrasana This asana helps decompress and nourish the spine. It also helps in improving the functioning of the internal organs around the abdomen region thus improving the immune system. Caution: if you have any issues related to the spine or neck muscles, you can look to the side instead of turning your neck backward. Steps to follow: Sit in a comfortable position with legs straight out in front of you. Slowly place your right leg on the outside of the left leg so that your right foot is on the ground. You can cross your left leg under your right leg (the foot being closer to the hip). On an inhale put your right hand back and exhale slowly, twist the upper part of your body towards the right side and try to look back as much as possible. Keep your left hand on the outside of the right knee. Inhale and exhale normally. Remain for a few minutes in this position. Repeat on the opposite side. Trikonasana This pose is so-called because the pose looks like a triangle. This asana helps in stretching all the muscles in the body. It aids in improving digestion, reduces blood pressure, improves blood circulation, concentration and balance thus helps in keeping the mind calm. It also nourishes the organs in the upper part of the body thus improving the immune system. Steps to follow: Stand straight with legs kept at a maximum distance apart. Bend forward from the hip. Ensure your waist is straight. Take a deep breath, exhale and twist your body to the right and bring your right palm down and move your left arm upward such that it is in line with your shoulder. Depending on your comfort level keep your right palm on the ankle, shin or the floor. Your body should be bent sideways and your chest and pelvis should be wide open. Tadasana It is the basic pose for all the other asanas. So it is called the mother of all poses. This asana helps improve balance and regulates the digestive system. It also helps in regulating the breath control, increases awareness, improves blood circulation and relieves tension. It also increases energy in the body, keeps you refreshed, regulates the hormones and thus improves the immune system in the body. Remember not to strain your abdominal muscles or any other muscle in the body while practicing this asana. Steps to follow: Stand straight with your foot close together or you can keep it a little apart. Make your thigh muscles and calf muscles firm. Slowly breathe in and raise your body upward standing on your toe. While standing on your toe, raise your arms, stretch your arms straight up above your shoulders and intertwine your fingers. Also stretch your chest and shoulders. Stand in this position for a few seconds and breathe normally. Try to focus on one point in front of you. Slowly exhale and bring your arms, foot and your body down. Relax Sethubadhasana Also called as the bridge pose is an important asana which helps in strenghthening the back muscles and stretches the chest, neck muscles and the spine. It regulates high blood pressure, helps to reduce symptoms of asthma, sinusitis and osteoporosis. It keeps your mind calm which helps in reducing anxiety, stress,
Choose Ayurveda for Post-Covid Care
Nobody wants to get infected with the Coronavirus. But unfortunately if you do, it means that the next few weeks of your life are going to be hard. Your immune system is going to be weak, you’ll suffer from body pains, lethargy, and many other issues. Luckily, with timely care, and proper medication, you can bounce back healthy within two weeks or so depending on the severity of your symptoms. Some of the after-effects that people with heavy symptoms usually face after being tested for the virus are: Loss of taste and smell Shortness of breath Muscle and joint pain Chronic Fatigue Syndrome Mental issues like confusion, forgetfulness, anxiety, etc. Experts say that even though you have been tested negative after contracting the virus, it does not mean that you can go back to our regular routine. You still have to take good care of your body and mind, and make sure that you are completely rested and energetic before resuming all your activities. Don’t do things that can cause anxiety and stress. Instead, try to sleep as much as possible as that will only speed up the recovery procedure. Post-Covid Treatments in Ayurveda According to the AYUSH Ministry, these are some health guidelines that anyone who gets affected with Covid-19 can follow. Apart from this, the ministry has also mentioned some measures for people who are mildly symptomatic and asymptomatic and also includes people who are going through post-Covid-19 complications. These are some guidelines that all people can follow at home: Take immunity boosting medicine, recommended by AYUSH Drink warm water throughout the day Indulge in pranayama and meditation, if your health permits Practice yoga asanas such as shashankasana, vakrasana, bhujangasana, and anilom-vilom to strengthen your lungs and boost immunity Add spices like cinnamon, pepper, cardamom, star anise and cloves to your meals. You can also include dried turmeric and dried ginger too. Amla juice or amla is one of the best things you can have to increase your immunity power. It is also a rich source of Vitamin C and aids digestion as well. Intake a properly balanced and prescribed diet Breathing exercises can be done as prescribed by the doctor Avoid smoking and drinking alcohol As per Ayurveda, every irregularity or flaw that disrupts your body’s health is due to the imbalances of Vata, Pitta, and Kapha doshas. It is also due to the toxins that have become a part of your body. Therefore, Ayurveda focuses on restoring the balance of the doshas and healing the body, making it as healthy as it was before. Here are some Ayurvedic preparations recommended by Krishnendu to fasten your healing process. The Ayurvedic Panchakarma therapies, Vamana, Virechana, Niroohavasti, Nasya, and Anuvasanavasti, which allow the body to be cleansed and toxins removed, can be used. You can get other Ayurvedic treatments like an Abhyanga (full-body massage) or Swedan (whole body steaming). These treatments are suggested for detoxification. Chyawanprash: This helps in increasing your immune system and your respiratory system. Triphala: This helps in regulating the excess pitta in your body and eliminating all toxins as well. Ashwagandha: It is an adaptogen that enhances stamina and general well-being by assisting the body in adapting to various types of stress. It also strengthens and relaxes the neurological system. Shatavari: It can be used to increase the strength of the musculoskeletal system. Various yoga asanas can be practiced for boosting your immunity and strengthening your lungs. This can be done under the guidance of an experienced yoga practitioner. You can follow an Ayurvedic diet based on your prakriti. Also, stay away from fried and spicy foods. It is essential that you ensure a strict diet and regimen for completely healing your mind and body after getting tested positive for Covid-19. There is no way that you can heal completely without maintaining a mind filled with positivity. Although there are a lot of other alternate treatments that can be used for relief, Ayurveda is also highly capable of providing the required care and necessities for healing well.
How To Tackle Night-time Worry
Do you find yourself feeling restless at night, tossing and turning in your bed as the thoughts from the day pace through your head and keep you awake? Excess worry usually leads to a lack of sleep. Both of these problems are rooted in Vata dosha. It is the life force that governs movement in your body and controls your body’s natural rhythm. This includes everything from your respiration, your circulation all the way to the flow of your thoughts. Therefore an impaired Vata can lead to a rise in unusual anxiety levels and an overall restless feeling. Here are a few diet and lifestyle changes to rid your mind of stressful emotions and promote better and peaceful sleep. Eat Foods that Pacify Vata The Vata dosha is dry and mostly cold in nature. To counter its influence, try warm and well-cooked foods such as soups, stews and steamng rice dishes. You might also need to cut back on dry foods such as crackers, dried fruits and raw vegetables (stewed, boiled or soaked is the best way to go). If you’re preparing a lettuce salad for yourself, consider sauteeing it. Not only does it taste better, but it also ensures that your Vata is in check. Dinner should be light Make sure you have your dinner at a reasonable time, at least three hours before bedtime. Also make sure that you have something that’s light and easy-to-digest so that you don’t end up overtaxing your body’s digestive system during the night. If possible, avoid aged cheese , fried foods and other heavy meals during dinner. Avoid Stimulants Consuming caffeine, chocolate and other similar beverages and food items can interfere with your sleep,particularly if consumed during the evening. A hot cup of milk is a much better alternative if you’re keen on gaining hours of healthy restful sleep. Try avoiding stimulants of any kind during the nighttime. Allow your body to Unwind As tempting as they might be, try resisting the pull of your TVs, smartphones and computers. Take an evening stroll while listening to soothing music to allow yourself to tune in to your body’s circadian rhythms. Relaxing Aromas Use sweet-smelling oils like lavender essential oil or jasmine, sweet orange etc. to imbue a pervading aroma in your home environment. This will help promote better sleep. Remember: A Soothing Scent leads to a deep and restful slumber. Early to bed, Early to rise The Kapha time, which falls between 6-10 pm is the ideal time to go to sleep. This can be a challenging habit to instill but well worth the benefits that come with it. Also try to wake up at or before the Kapha time’s next cycle in the morning (6.00pm). This will ensure that you feel fresh and active during the day and well-rested during the night. Ayurveda also strongly recommends walking in the morning sunlight. Prioritise Practising Abhyanga Daily The major cause of Night-time worry is the constant stress and toxic emotions you deal with on a daily basis. Sometimes its hard to relent. Your mind takes you through a wild train of thought that exhausts you at the end of the day but makes it all the more harder for you to rest. One of the best ways to combat night-time worry is a physical practice called Abhyanga (self-massage). Simply put, you apply warm oil on your whole body before or after shower.. It is a soothing activity that helps calm your mind and relieve all tensions and worries. As a result you’ll find it easier to drift off to sleep in a worry-free Get Moving Vata is the energy associated with movement. Taking a short walk, gentle exercises that require you to sneak in some light movement can be quite helpful to get your blood flowing and your stress levels on the low.
The 3 Most Common Headaches and how to deal with them
Many of us are often plagued by headaches that can range from moderate and tolerable ones to extreme cases that are sometimes hard to deal with. To an extent, Ayurveda can be helpful in determining the underlying cause of the headache and treating it efficiently. There are majorly three types of headaches, each one of which is associated with a certain kind of dosha imbalance. They are as follows: Sinus Headache A Sinus headache can be caused usually during spring. This is the season in which major qualities of the Kapha dosha are predominant. Sinus headaches are caused by a Kapha-Vata imbalance. Nasal congestion,an overall heavy and dull feeling are all traits of a sinus headache. Causative factors include: Accumulation of Ama (digestive toxins) Overeating Lack of Exercise Excessive consumption of heavy and cold foods Exposure to wind, fog and cold. In the case of Sinus Headaches, it is recommended that you favor a Kapha pacifying diet. Include more astringent and bitter foods while avoiding sweet, sour and salty foods, especially during the spring time. Tension Headache An impaired Vata dosha is what causes a Tension Headache. It is a very common type of headache that is characterised by a sharp, unsteady pain. It can be caused by: Mental & Emotional Stress Irregular food habits and sleeping patterns Improper diet Eyestrain caused by Exposure to a tV or computer screen for long hours Suppressing emotions In the case of Tension headaches, it is better to include more sweet, sour and salty foods into your daily diet while avoiding bitter and astringent foods. This is part of a Vata-pacifying diet. Migraine Headache Caused by a Pitta-vata imbalance, Migraines are distinguished by a sharp, hot searing pain that is normally triggered by visual sensations such as eyestrain from excess use of computers and TV screens. They can also be caused by: Imbalances in Digestion Accumulated ama Excess Stress For migraines, it is advised that you favor a Pitta-pacifying diet throughout most of the year. This would mean adding more sweet, bitter and astringent foods while avoiding acidic, sour and salty dishes. In this regard, tomatoes should be avoided as their excess consumption can trigger migraine symptoms. Additionally, you should avoid strong exposure to the sun.if you suffer from migraines. A Few tips you can follow in general to treat headaches Most headaches are caused due to an imbalanced digestion. It is suggested that when you follow your dosha-pacifying diet, you start off the first few weeks with lighter foods before moving on to heavier foods so that it helps with your digestion. Freshly cooked, warm and organic foods are best for digestion. Eat your main meal at noon, when your agni is at its strongest Avoid aged cheese, butter, yogurt, leftovers and packaged foods. These are all difficult to digest. Avoid food combinations that disturb digestion. Eg: Milk combined with any food other than rice and wheat. Quit unhealthy habits such as staying up late at night, working excessively with computers, watching TV for long periods, exposing yourself to toxic fumes and chemicals etc. Plan a regular routine and stick to it. Make a habit of going to sleep early and waking up early. Include abhyanga (self-massage) into your morning routine. This will help improve circulation and enhance your digestion. To Balance digestion, exercise daily. Take a light stroll for an half an hour each day. Practice Yoga asanas that are known to help with blood flow to the brain.
4 Yoga Poses to Boost your Immunity
Practicing yoga regularly helps to increase our blood flow, reduce stress and also promote our lymphatic system which is responsible for clearing out our body toxins; overall thus, increasing the immunity. Here are 4 key yoga poses to boost your immunity – 1. Pranayama An integral part of the yoga practice for decades, Pranayama clears the respiratory tract and improves its resistance level and helps boost our immune system. Steps – • Sit on a mat with legs crossed in a spacious room. • Keep your head straight and your spine erect. With your face forward, and your eyes pointing to the nose tip, close your eyes and sit relaxed. • Take a deep breath slowly, hold it as much as you can and exhale it slowly. Do this for about 5 times. 2. Balasana Known as Child’s pose, this benefits the immune system. Steps – • Sit on the mat with your knees bent and at least a hip width apart. • Bend your body and rest it on the top of your thighs. Keep your forehead on the floor. • Place your arms next to you, adjacent to the feet and palms facing up. • Exhaling, press the hips to the heels and stretch your body. • Stay in this pose for up to 2 minutes. • To release, inhale and press the hands into the floor to lift yourself up to seated position. 3. Adho Mukha Svanasana (Downward Dog Pose) This asana works out your entire body and increases the blood circulation thus benefiting the immune system. This pose sends out energy throughout the body. Steps – • Come down onto your fours. • As you breathe out, lift the hips up, knees & elbows straight, forming an inverted V-shape with the body. • Hands must be shoulder width apart, and feet hip width apart and parallel to each other. Your toes must point straight ahead. • Press your hands firmly into the ground and widen through the shoulder blades. • Hold the downward dog pose and take long deep breaths for a few seconds. • While you exhale, bend the knees and return. 4. Bhujangasana Called as the Cobra pose, this can help in the production of cells that fight diseases. Steps – • Lie down on the yoga mat in supine position and stretch your legs outwards, the heels in contact. • Rest your hands, palms facing the mat, alongside your chest. • Inhaling deeply, push your neck, chest, and head backwards. • Hold your breath and remain in the position, for about 10 seconds. • To release, exhale deeply, and come back to the initial stage. Krishnendu Ayurveda recommends performing these poses daily for 30 to 60 minutes to ensure a strong immune system and a fit and healthy life.
8 Incredible Health Benefits of Brinjal
Known as the King of Vegetables, Brinjal or Eggplant hails from the nightshade family of fruits and vegetables that includes potatoes, peppers & tomatoes. The superfood is extremely high on essential nutrients – 1 cup or approx. 82 g of eggplant/brinjal consists of 11% fiber, 63.5% Vitamin B, 10% manganese, 5.3% potassium, 4.5% folate, 3.5% Vitamin K, 3.5% copper, 3% Vitamin C and 2.8% magnesium. Here are few impressive health benefits of having Brinjal – 1. Keeps Diabetes in Control Brinjal or eggplants are a rich source of fiber and low soluble carbohydrates. Thus, they are really good for the regulation of blood sugar levels and also to control the absorption of glucose 2. Good for Heart Eggplants helps in stabilizing the blood pressure levels and also brings down cholesterol levels. Being rich in Vitamin B-6, fiber, Potassium, and Phytonutrients like flavonoids, Brinjal helps is good for heart health. 3. Weight loss The superfood is considered to be high in water content, no fat and very low in calories (Just around 20 to 25 calories per 100g). Also, the vegetable is rich in fiber that keeps you feeling full for longer. 4. Good for Brain Brinjals can help protect your cell membranes owing to its rich amounts of phytonutrients. They are also known to boost memory function. 5. Promotes Bone Health Eggplants contain good amounts of calcium, iron and phenolic compounds that help in making the bones stronger, increasing bone mineral density. 6. Aids Digestion Eggplants are good sources of dietary fiber, that helps regulate the bowel movements and also stimulates the secretion of gastric juices that facilitate the absorption of nutrients and the processing of foods. 7. Prevents Anaemia Eating foods high in iron will help fight anemia, and eggplants are iron-containing food. Also, brinjal is rich in copper, another essential component of red blood cells (RBCs). 8. Boosts Immunity Owing to the powerful presence of phytonutrients and antioxidants, eggplants help strengthening the immune system. These elements encompass antimicrobial and antiviral properties, that shields your body from any foreign body invasion. Having soft brinjal regularly (along with some honey) after baking it directly over the fire, may completely cure insomnia and your sleeping problems. Also, people suffering from chronic constipation can get relief by consuming brinjal in their daily diet. Krishnendu Ayurveda recommends Brinjal as a highly nutritional superfood that should be added to our daily regime.