Yoga | Chandigarh Ayurved & Panchakarma Centre

FATTY LIVER – YOGA ASANAS

December 23, 2022
Posted by Dr. Vaidya Karanvir Singh
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Liver is one of the important organ of the body that helps in metabolism of proteins, carbohydrates and fats in body and helps in detoxification of blood. It is also responsible for the production of bile .

Due to today’s stressful and unhealthy lifestyle many complications of liver may arise. Yoga consist of simple and effective asans that helps the person to maintain overall health of body. Yoga poses exert pressure on liver thus strengthens it and improve overall liver functions .

WHAT IS FATTY LIVER ?

Small amount of fat is present in liver is normal but too much can become a health problem. It is also called as Hepatic steatosis.

When there is too much fat present in liver it can lead to liver inflammation which in turn cause liver damage and create scarring.

TYPES OF FATTY LIVER :

There are mainly two types of fatty liver disease :

Alcoholic fatty liver disease (AFLD) : It is caused by excessive consumption of alcohol.
Non-alcoholic fatty liver disease (NAFLD) : It occur in people with history of high BP, liver cirrhosis , diabetes etc but they do not drink alcohol or have history of alcohol abuse.

WHAT ARE THE CAUSES OF FATTY LIVER ?

Some of the common causes of fatty liver are :

Insulin resistance
High level of fat, specially triglycerides in blood
Obesity
Type 2 diabetes
Metabolic syndrome
Certain medications like diltiazem , amiodarone etc

WHAT ARE THE RISK FATORS OF FATTY LIVER ?

Old age
Genetics
Smoking
History of infections like hepatitis C
Pregnancy
PCOS

WHAT ARE THE SYMPTOMS OF FATTY LIVER ?

Common symptoms of fatty liver are :

Nausea
Loss of appetite
Yellowish whites of eyes and skin
Edema in abdomen and legs
Abdominal pain
Mental confusion
Fatigue
Easy bruising
Weight loss

AYURVEDIC APPROACH :

In ayuveda Fatty liver can be correlated with Yakrithodar roga . In it due to nidan sevan the kapha and pitta get vitiated . The vitiated kapha dosha entres yakrit the place of pitta and cause accumulation of fat or triglycerides in yakrit. Accumulation cause enlargement of yakrit and produce symptoms like agnimandya , panduroga , balaksheenta causing Yakrithodar roga.

YOGA ASANAS :

NAUKASANA ( BOAT POSE) : It helps to strengthen abdominal muscles , reduce belly fat and improve digestion. It also helps to stimulate and strengthen the liver functions thus allowing removal of harmful toxins out of the body.

STEPS :

Lie down straight on your back keeping legs stretched forward
Put hands close to the waist
Raise both legs and torso at same time in air along with hands that whole body weight lies on hips
Hold the posture for 20-30 seconds
Gradually return to the initial position.

PRECAUSTIONS :

Spinal diseases
Severe headache
Asthma
Migraine
Pregnancy
Heart conditions
Menstrual cycle

MANDUKASANA ( FROG POSE) : It helps to improve blood circulation and relives the pain. It also improve digestive system by encouraging digestive tract movement thus providing relieve from bloating, gas and cramps.

STEPS :

Kneel down on mat and keep knees hip-width apart.
Place both hands on umbilicus and take a deep breath
Slowly exhale while slightly pressing in your stomach and start to bend forward.
Touch the chest with the knees
Hold the pose for 30 seconds and then slowly return to initial position.

PRECAUSTIONS :

Peptic or duodenal ulcers
Lower back injury
Recent abdominal surgery
Pregnancy
Diarrhea
Knee or ankle pain
High blood pressure
Hip pain

PADAMASANA ( LOTUS POSE ) : It helps to overcome weakness of liver . It also helps to relax mind and reduce muscle tension. It aids in improvement of digestive system.

STEPS :

sit down on mat with crossed legs keeping feet on thighs across from one another
Keep the back straight
Place hands on knees in mudra position keeping the head straight and spine erect
Hold the posture while continuing taking long breaths in and out
Gradually come out of the pose and relax .

PRECAUSTIONS :

Ankle or knee injury
Sciatica
Sacral infection
Spinal injury
Calf injury

ADHOMUKHA SVANASANA ( DOWNWARD FACING DOG POSE) : It increase the circulation of blood in the body . It also stimulates the digestive organs. It aids in production of bile in the liver.

STEPS :

Stand on your legs hip width apart
inhaling deeply start to bend down with palms touching the ground
Both arms should be at shoulder-width apart
Make an inverted V shape and head should be placed between the upper arms.
While doing it ensure soles and heels touches the floor
Hold the pose for 5-8 breaths and then slowly return to original posture.

PRECAUSTIONS :

Ankle or wrist injury
Spinal injury
Knee or shoulder pain
Migraine
Vertigo
High blood pressure
Epilepsy

PAWANMUKHTASANA(KNEE TO CHEST POSE ) :It is helpful to relieve flatulence and improve the digestion of the body. It helps to flex back and hip muscles. It strengthen the abdominal and hip muscles also.

STEPS :

Lie down on your back and legs stretched forward with knees touching the ground.
Inhale deeply while bringing both knees toward the chest. The spine should be straight.
Reach both hands around the back of thighs to provide support .
Stretch more by lifting the head and tucking your chin into the chest.
Hold the pose for a minute and then slowly return to the initial position.

PRECAUSTIONS :

Neck pain
Piles
Hernia
Slipped disc
Heart conditions
High blood pressure
Pregnancy

LEUCORRHEA – YOGA ASANAS

December 23, 2022
Posted by Dr. Vaidya Karanvir Singh
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INTRODUCTION

Leucorrhea is the whitish discharge from vagina. It is a very common problem in females, especially in present era due to unhealthy lifestyle and eating habits. There are glands which are present in vagina and cervix. They secrete fluid which helps in removing harmful bacteria and dead cells from the reproductive tract. Thus it helps in keeping the reproductive tract healthy. But when there is excessive discharge and changed consistency of the discharge, then it is called leucorrhea.

Normally, the color of vaginal discharge is between transparent to milky white. The amount of discharge differs during phases of a menstrual cycle. It often increases during the sexual arousal, lactation and ovulation. So when the discharge is not normal and there is associated symptoms like burning sensation and itching, then it requires medical attention.

WHAT ARE THE CAUSES OF LEUCORRHEA?

The reasons for the occurrence of vaginal discharge are:

Not maintaining personal hygiene
Infection in female reproductive tract
Sexually transmitted infections
Pelvic inflammatory disease
Excessive vaginal douching
Vaginal sprays
Use of scented and harsh soaps
Trichomoniasis
Diabetes
During pregnancy
Stress
Heavy weight-lifting

WHAT ARE THE SYMPTOMS WHICH ARISE WITH LEUCORRHEA?

Leucorrhea is associated with the following signs and symptoms:

Vaginal itching
Swelling of vulva (female external genitalia)
Burning sensation in vagina
Fishy odor from vagina
Yellowish- white discharge
Thick cheese like discharge from vagina
Pain during urination
Pain in pelvis
Abdominal pain
Pain during sexual intercourse
Low grade fever
Lower backache
Vaginal swelling
Constipation
Indigestion

HOW LEUCORRHEA CAN BE PREVENTED?

Leucorrhea can be easily prevented by following some of the following steps:

Personal hygiene
Avoid genital sprays and usage of harsh soaps
Avoid alcohol intake
No to consumption of oily and junk foods
Not indulging in excessive sexual activity

HOW YOGA CAN BE BENEFICIAL IN CURING LEUCORRHEA?

Leucorrhea is the result of an unhealthy lifestyle and bad eating habits. Females are undergoing a lot of stress now-a-days due to their household and office commitments. Yoga asanas can be beneficial in managing stress and leads to normal functioning of the body.

Some of the asanas which are recommended for treatment of leucorrhea are:

1. BHADRASANA

It is also known as Badhkonasana. Badh means restrained, kona means angle and asana means posture. How to do it:

Sit with spine erect and legs spread straight out.
Bend the knees and bring the feet towards the pelvis. The soles of the feet should be touching each other.
Grab the feet tightly with the hands and make the heels as close to genitals as possible.
Then, press the knees and thighs downwards towards the floor. Now flap both the legs up and down like the wings of a butterfly. One should start slow and then increase the speed gradually. Breathe normally.
Fly as high as possible and as fast as a person can. Then slow down and stop.
While breathing out, gently release the posture and straighten the legs in front and relax.

Contraindications:

Knee injury
Injury of the groin
Lower back problem

2. SARVANGASANA

Sarvangasana is also known as shoulder stand. It is a yoga pose in which the whole body is balanced on the shoulders. Sarv means all, anga means a part of body and asana means body posture. It has an influence on the functioning of all the body parts. This asana is known as Queen of the asanas. It is very beneficial for maintaining physical and mental health.

How to do it:

Lie on the back with hands on the side
Then, with one movement, lift the legs, buttocks and back so that their weight comes on the shoulders. Support the back with both the hands.
Keep the legs and spine straight with the help of elbows and hands to the back. The weight should be supported on shoulders and upper arms not on head and neck.
Breathe deeply while maintaining the posture for 30-60 seconds.
Then, lower the knees to forehead and bring your hands down to the floor. Without lifting the head, bring the spine down. Lower the legs on the floor and relax for a minimum of 60 seconds.

Contraindications:

Pregnancy
Menstruation
Hypertension
Glaucoma
Slip disc
Neck pain
Spondylosis

3. DHANURASANA

Dhanu means bow and asana means body posture. In dhanurasana, the shape of the body is made like that of a bow. The pose should be performed 4-5 hour after meals. The best time is of early morning.

How to do it:

Lie in the stomach with the feet apart.
Then fold the knees and take your hands backwards and hold the ankles.
Breathe in and lift the chest up from the ground. Pull the legs upwards and more towards the back.
Keep the body posture stable and see forward. Pay attention to the breath.
Maintain posture for 15-20 seconds and bring the legs and chest gently to the ground.

Contraindications:

Neck injury
Hernia
Hypertension or hypotension
Lower back pain
Migraine
Recent abdominal surgery

4. VAJRASANA

Vajra means diamond or thunderbolt and asana means body posture. So vajrasana is thunderbolt pose. It is also known as adamantine pose.

How to do it:

Sit with the legs stretched straight in front.
Fold both the legs and sit in a kneeling position. Hips are placed on the heels and toes are pointed behind. Big toes should touch each other.
Head, neck and spine should be kept in straight line. Place the palms on thighs and face upwards.
Now exhale and inhale. Beginners can hold the pose for 30 sec whereas experts can hold for a few minutes. After that, straighten your legs.

Contraindications:

Slipped disc
Trouble in foot, ankle and knees

5. BHUJANGASANA

Bhujanga means cobra and asana means body posture. Bhujangasana is the cobra or snake pose. It can be done easily at home while lying down on the stomach and then stretching. It gives a good stretch to the body and instantly relieves stress.

How to do it:

Lie down in stomach with the toes flat and soles facing upwards.
Rest the forehead on the ground, keep the legs closer with feet and heels touching each other.
Now slowly lift the body while taking a deep breath in. The navel should be kept in ground level.
Both the hands should have equal pressure while pulling on and off of the torso from the ground.
Hold the pose for 4-5 breaths. Then, breathe out and bring the abdomen, chest and head gently on floor.
Repeat it for 4-5 times.

Contraindications:

Pregnancy
Carpal tunnel syndrome
Hernia
Recent abdominal surgery
Fracture of ribs or wrist joints

ARRHYTHMIA – YOGA ASANAS

December 23, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

Heart is organ that work continuously without any break. It is vital organ responsible for circulation of blood in the body. Food habits , sedentary lifestyle and stress contributes in disturbance of normal functioning of heart thus increasing the risk of cardiovascular conditions.

Yoga helps to maintain a healthy heart . It manages the stress and relax mind and body which is in turn improve overall heart health.

WHAT IS ARRHYTHMIA ?

The irregularity of heartbeat is called Arrhythmia . In Arrhythmia some time heart beat faster than normal and some time heart beat slower than normal.

It happens when electrical signal coordinating heart beat are not working properly. Faulty signal cause heart to beat to slow or too fast. It may feel like racing heart and may be harmless but in some cases it can be life threatening .

TYPES OF ARRHYTHMIAS :

Supraventricular arrhythmias :It begins in the upper chambers of heart or in atria
Ventricular arrhythmias : It begins in the lower chambers of heart or in ventricles
Brady arrhythmias :In it slow heat beat is caused by disease in hearts conduction system like SA nodes , HIS-purkinje network or AV node.

WHAT ARE THE CAUSES OF ARRHYTHMIA ?

Wrong balance of electrolytes in blood
Heart diseases
Infection or fever
Healing after heart surgery
Heart injury
Certain medications
Strong emotions
Stress
Alcohol or Tobacco abuse
Excessive caffeine intake

WHAT ARE THE SYMPTOMES OF ARRHYTHMIA ?

In some cases symptoms be un-noticeable . Some of the common symptoms are :

Pounding in chest
Palpitations
Shortness of breath
Dizziness
Chest tightness or pain
Fatigue
Anxiety
Sweating
Blurred vision
Low ejection fraction

WHAT ARE THE RISK FACTORS ?

Some of the risk factors are :

Genetics : Family history of some type of heart disease increase the risk of arrhythmia
Lifestyle : Having sedentary lifestyle or abuse of substances can also increase risk of arrhythmia
Age : Old age persons are more prone to it
Medical conditions : Person suffering from high BP , obesity, low blood sugar, sleep apnea may develop arrhythmia

AYURVEDIC APPROACH :

In ayurveda it can be correlated with hridroga . Due to nidan sevna three doshas get aggravated . The aggravated dosha contaminate the rase dhatu. Doshas along with rase dhatu enters the heart causing Hridroga.

Imbalanced vata cause irregularity in heartbeat
Imbalanced pitta increase the hearbeat
Imbalanced kapha results in slow heart rate.

YOGA ASANAS :

1. UTTHITA HASTAPAD ASANA ( EXTENDED HANDS AND FEET POSE ) : It helps to distribute oxygen equally in entire body thus helps in regulation of blood circulation too. It also improve focus and stamina of body.

STEPS :

Stand straight on mat with legs apart
Slowly inhale while bringing both hands above the head
Now exhale while bending your waist to touch your feet with hands
Keep your knees straight and head should touch the knees
Hold the posture for some seconds than slowly return to standing position.

PRECAUTIONS :

Ankle injury
Hip or knee injury
Recent surgery
Flat foot
Hip issues
Vertigo
Hernia

2. VIRABHADR ASANA ( WARRIOR POSE) : It improves body balance and stamina of the body . It improves blood circulation of body thus helps to keep heart rate in check.

STEPS :

Stand straight with feet 3-4 feet apart
Slowly turn right foot out so that it at 90 degree angle and turn left foot by 15 degree
Lift both arms sideways to shoulder height slowly with palms facing downward
Exhale deeply while bending right knee and turn head to the right
Stretch the arms more and hold the head high
Hold the pose for some time while taking deep breaths
Slowly breath in and lower the arms to release the pose

PRECAUTIONS :

Severe neck pain
High blood pressure
Knee or shoulder pain
Diarrhea
Suffering from spinal ailments
History of stroke

3. MARJARI ASANA ( CAT POSE) : It helps to normalize heart rate and become rhythmic and soft. It enhance the blood circulation in body. It is a relief asana.

STEPS :

Come on your four on the mat with back straight
Look ahead and inhale expanding the belly downward and raise chin tilting head back.
Stretch like cat pointing tailbone up.
Slowly exhale with pulling bell in toward the spine with chin resting on chest .
Back should be round
Repeat the above steps as many time as comfortable
Then return to resting position.

PRECAUTIONS :

Pregnancy
Knee pain
Back or neck pain
Migraine
Spondylitis
High blood pressure

4. ARDHA MATSYENDER ASANA (SITTING HALF SPINAL TWIST POSE ) : It helps to built chest muscles and expanding lung region thus improving lung capacity. it also helps to regulate blood pressure.

STEPS :

Sit on ground while stretching the legs outward.
Slowly and gradually bring right foot to outside of left hip with knee pointing forward
Then move left foot outside to right thigh while bringing left hand to ground behind you.
Wrap right arm around leg thigh
Slowly turn upper body to right as far as comfortable
Hold the pose for few minutes , then gently return to initial position
Repeat the procedure to other side.

PRECAUTIONS :

Peptic ulcer
Spinal issues
Hernia
Pregnancy
Menstrual cycle
Neck pain

5.TRIKONASANA ( TRIANGLE POSE ) : It helps to expand chest and also improves stamina.

STEPS :

Stand straight and keep feet 3 to 4 feet apart .Then turn one foot outward.
Slowly raise both arms parallel to ground than bend at hips and lower on arm to leg and raise other toward the sky.
Exhale and bend down while placing arm on your knee or ankle. Alignment of hips is to be straight.
Hold the posture for few deep breaths and then slowly exhale and return to standing position .
Repeats same on opposite side .
Repeat the above steps as many times as comfortable .

PRECAUTIONS :

Headache
Insomnia
Low blood pressure
Diarrhea
Pregnancy
Lower back pain

ARTHRITIS – YOGA ASANAS

December 23, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

INTRODUCTION

Arthritis is a medical condition in which there occurs inflammation of one or more joints of the body. Ligaments, capsule of the joint and surrounding connective tissues are also involved in arthritis. Arthritis can affect any joint of body such as wrist joint, knee joint, hip joint, etc. Osteoarthritis, rheumatoid arthritis and gout are the more common forms of arthritis. The common symptoms of arthritis include swelling of joint, stiffness and pain in the affected joint.

There are several treatment options available for arthritis. Different types of medicines are given along with dietary and lifestyle changes. Surgery is recommended as the last option.

WHAT ARE THE CAUSES OF ARTHRITIS?

Arthritis is caused by several factors. Following are the causes of arthritis:

Having a family history of arthritis
Having a physical injury to the joint
Abnormal functioning of the immune system
Defaulting metabolism of body
Obesity
Weakened immune system
Increasing age

DIFFERENT TYPES OF ARTHRITIS

Arthritis is of various types depending on the cause and joint involved:

Rheumatoid arthritis
Osteoarthritis
Gout
Spondylosis
Septic arthritis
Psoriatic arthritis
Thumb arthritis
Juvenile idiopathic arthritis

WHAT ARE THE SIGNS AND SYMPTOMS OF ARTHRITIS?

Each form of arthritis has some of its specific symptoms but they have some of the symptoms in common. Following are the basic signs and symptoms of arthritis:

Swelling in the concerned joint
Joint stiffness
Pain and redness in joint
Decreased range of movement of joint

HOW ARTHRITIS CAN BE PREVENTED?

Arthritis can be prevented by following some of the dietary and lifestyle modifications:

Regular physical exercise
Eating nutritious diet
Avoid smoking
Say no to tobacco products
No alcohol intake
Yoga

HOW YOGA CAN BE HELPFUL IN MANAGING ARTHRITIS?

Now-a-days arthritis has become very common. Every third person is affected from it. Arthritis word is an umbrella term for various diseases in which there is inflammation of joints. Yoga can be very helpful in managing the symptoms of arthritis and preventing it also. Here are some of the yoga asanas which can be beneficial in them:

1. TRIKONASANA

Trikonasana is called triangle pose also. It leads to stretching of legs and torso. It opens up chest space and promotes effect of deep breathing.

How to do it:

Stand with the feet wide apart. Then stretch the right foot outwards while keeping the leg closer to the torso.
Keep the feet firmly on the ground and balance the weight equally on both the feet. Then bend the right arm and touch the ground. Meanwhile, the left arm goes up.
The waist should be kept straight. The body should bend sideways and not forwards and backwards.
Repeat the same procedure on the other side also.

Contraindications:

Neck pain
Headache
Insomnia
Pregnancy
Diarrhea

2. SETUBHANDASANA

It is also known as bridge pose. In this asana, there occurs stretching of chest, neck, back muscles and spine. It is very helpful in relieving back pain and helps in strengthening of bones.

How to do it:

Lie on the back on the floor
Press onto the feet and slightly lift the hips upwards. You can slide a yoga block under them for giving support.
During relaxing, remove the yoga block and bring the legs and hips down on the floor.

Contraindications:

Pregnancy
Neck injury
Stomach ulcers
Hernia

3. SHAVASANA

Shava means corpse and asana means body posture. Shavasana is also known as corpse pose. This asana is a rest and relaxation posture. It is usually performed at the end of a yoga session. It helps in deep healing of the body.

How to do it:

Lie flat on the back without any cushions or props. Close your eyes.
Keep the legs apart comfortably and let the feet and knees relax.
The arms should be kept aside with a little distance from the body. Keep the palms open and facing upwards.
Breathe slowly and gently and slowly relax your entire body. Surrender the whole body and let go everything. But do not fall asleep.
After 10-20 minutes, slowly roll onto the right side and remain in that position for a minute. Then with the help of the right hand, sit up into a seated posture known as sukhasana.

4. VAJRASANA

Vajra means diamond or thunderbolt and asana means body posture. So vajrasana is thunderbolt pose. It is also known as adamantine pose.

How to do it:

Sit with the legs stretched straight in front.
Fold both the legs and sit in a kneeling position. Hips are placed on the heels and toes are pointed behind. Big toes should touch each other.
Head, neck and spine should be kept in straight line. Place the palms on thighs and face upwards.
Now exhale and inhale. Beginners can hold the pose for 30 sec whereas experts can hold for a few minutes. After that, straighten your legs.

Contraindications:

Slipped disc
Trouble in foot, ankle and knees

MATSYASANA

Matsyasana is the fish pose asana. If this asana is carried out in water, the body will float easily like a fish.

How to do it:

Lie on back with feet together and hands relaxed.
Place the hands under the hips and bring the elbows close to each other.
Lift the head and chest up while breathing in.
When the chest is elevated, lower the head backwards and touch floor with the top of the head.
Hold the pose as long as a person feels comfortable.

Contraindications:

High or low blood pressure
Migraine
Insomnia

CERVICAL SPONDYLOSIS – YOGA ASANAS

December 23, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

Yoga asanas can do wonders for cervical spondylosis. Yoga ensure that body receive required amount of movement on daily basis. It helps to improve bad posture thus providing relief from cervical pain.

WHAT IS CERVICAL SPONDYLOSIS?

The natural wearing down of disks, ligaments, cartilage and bones in neck is called as Cervical spondylosis. It is a age related condition that affects the discs and joints in cervical spine.

It is a common condition in today’s world that tends to get worst with age.

WHAT ARE THE CAUSES OF CERVICAL SPONDYLOSIS ?

Some of the causes for cervical spondylosis are :

Bone spurs : To compensate for the age related degeneration of discs body try to grow extra bone to make spine strong. The bone spurs can press on delicate area like spinal cord or nerve causing pain.
Dehydrated discs : Discs between vertebras act like cushions. With age discs began to dry out causing bone to bone contact between vertebras.
Stiff ligaments : Ligaments in spine can become stiff with age making neck less flexible.
Herniated discs : Leakage of internal cushioning material due to cracks developed in spinal discs . The leaked material press on spinal cord and nerves causing symptoms like numbness, radiating pain in arms.

WHAT ARE THE RISK FACTORS ?

Some common risk factors that contribute in development of cervical spondylosis are :

Cigarette smoking
Family history
Being over weight
Age
Straining neck often for job.
neck injury
Heavy weight lifting

WHAT ARE THE SYMPTOMS OF CERVICAL SPONDYLOSIS ?

Neck stiffness or pain
Nagging soreness in neck
Muscle spasms
Dizziness
Popping, Grinding or clicking sound with movement of neck
Numbness or Tingling which mainly affect arms and shoulder .

Some rare symptoms if spinal cord or nerve is pressed are :

Loss of balance
Loss of bowel movement control
Loss of bladder movement control

AYURVEDIC APPROACH :

In ayurveda it can be correlated with Greeva graham. Greeva means neck while Graham means stiffness. Due to nidan sevan the vata dosha of the body get aggravated . The increased vata cause degeneration and dryness that leads to dcrease of kapha . Sleshaka kapha is responsible for cushioning between joints. So, the disc degeneration leads to cervical spondylosis.

YOGA ASANAS :

MATSYASANA ( FISH POSE ) : It helps to strengthen the spine . It also helps to improve spine flexibility and get rid of back and neck soreness.

STEPS :

Lie down on your back keeping your feet together.
Place hands on floor with palms facing downward. Slowly move hands beneath thighs closer to buttocks
Keeping forearms firmly on ground slowly lift your chest up by putting weight on your elbows.
Lower the head back until it touches the ground with elbow bearing the whole weight not head.
Take even breaths as your body is now an arch.
Hold the posture for few minutes and then gradually return to resting position.

PRECAUTIONS :

High or low blood pressures
Neck injury
Lower back injury
Migraine
Insomnia

MAKAR ASANA ( CROCODILE POSE ) : It is helpful pose to release the stress and relax the spine.

STEPS :

Lie down on your stomach and your hands folded under head with feet 40cm apart
Place the head over your folded arms in relaxed way with eyes closed.
Slowly stretch the legs as far as possible with toes pointing outwards
Relax all body muscles while taking slow and steady breaths.
Hold the posture for 2-5 minutes.
Slowly return from posture bringing feet together and unfold the arms .Come to prone position.

PRECAUTIONS :

Pregnancy
Pregnancy
Lower back injury
Inflated lumber curves
High blood pressure
Neck injury

DHANAUR ASANA ( BOW POSE) : It helps to stretch and stimulate the neck providing relief from stiffness and pain.

STEPS :

Lie down on your stomach and keep feet apart with arms at side of the body.
Steadily fold your knees and take both hands backward to grab your ankles.
Inhale deeply and lift your chest off the floor along with pulling your leg toward the back.
Keep your gaze ahead and hold the posture for 15-20 seconds
Exhale deeply and gradually return to resting position.

PRECAUTIONS :

Heart ailment
Peptic ulcers
Hernia
High blood pressure
Colitis

4.BHUJANG ASANA ( COBRA POSE ) : The backward bending in this pose helps to improve spine flexibility and strengthens it. It helps remove stiffness of neck and shoulder region.

STEPS :

Lie down on your stomach and toes flat with sole facing upward.
Rest your forehead on ground and keep your legs together with heels and feet touching each other .
Extent your toes backward.
Taking deep breath press both hands down on ground and start lifting head and chest off the ground while keeping naval on ground.
Keep your arms straight and stretch the neck
Hold the posture for some time and then slowly bring down head and chest to floor while exhaling.

PRECAUTIONS :

Recant abdominal surgery
Hernia
Ulcers
Asthma
Back pain
Pregnancy
Headache

HYPERTHYROIDISM – YOGA ASANAS

December 20, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

WHAT IS HYPERTHYROIDISM?

Hyperthyroidism is a condition in which the thyroid gland works overactively. It is also known as overactive thyroid. There are two types of thyroid hormones – thyroxine (T4) or triidothyronine (T3). These hormones are responsible for maintaining body’s metabolism. When thyroid gland produces increased amount of these hormones, then it speeds up the metabolism leading to symptoms like rapid weight loss, increased appetite, heart palpitations, anxiety, etc.

There are various treatment options available for it. Medications like antithyroid medicines, radioiodine are used which helps in decreasing the amount of thyroid hormones. In some cases, surgery is performed for a part or complete removal of thyroid gland. However, with dietary and lifestyle modifications, it can be managed upto a large extent.

WHAT ARE THE CAUSES OF HYPERTHYROIDISM?

Thyroid gland is a butterfly-shaped gland which is present at the base of the neck. It is responsible for all the metabolic processes of the body. The hormones produced by it are T3 and T4. These hormones help in breakdown of fats, carbohydrates and proteins. They help in regulation of body temperature. They have an effect on heart rate also.

Hyperthyroidism is a medical condition in which there is too much production of thyroid hormones. There are various underlying conditions which can lead to increased production of thyroid hormones:

Thyroid nodules
Inflammation of the thyroid gland known as thyroiditis
Graves’ disease
Increased intake of iodine
Pernicious anemia
Recent pregnancy
Adrenal insufficiency

WHAT ARE THE SYMPTOMS OF HYPERTHYROIDISM?

The symptoms which are associated with hyperthyroidism are:

Rapid weight loss
Tachycardia-increased heart rate
Irregular heartbeat
Increase in appetite
Heart palpitations
Anxiety
Restlessness
Tremors in hands and fingers
Irritability
Sweating
Irregular menstrual cycle
Frequency of bowel movements
Fatigue
Body weakness
Enlargement of thyroid gland
Difficulty in sleeping
Thinning of hair
Blurry vision
Intolerance to heat
Hair loss
Bulging of eyes

WHAT ARE THE COMPLICATIONS WHICH ARISE WITH HYPERTHYROIDISM?

There are various complications which arise with hyperthyroidism. Following are the complications:

Osteoporosis
Atrial fibrillation
Thyroid storm
Miscarriage
Premature birth
Stroke
Congestive heart failure
Thyroid cancer

YOGA FOR HYPERTHYROIDISM

There is increasing prevalence of thyroid problems now-a-days due to unhealthy lifestyle and eating habits. They come after diabetes and hypertension. Women are more prone to them in comparison to men. There are numerous treatment options available but yoga and meditation can be very helpful in treating thyroid disorders. Regular practicing of the yoga helps in reducing stress and improves the quality of life of an individual.

Following are the yoga asanas which are best suited for curing thyroid disorders:

1. SARVANGASANA

How to do it:

Lie on the back with hands on the side
Then, with one movement, lift the legs, buttocks and back so that their weight comes on the shoulders. Support the back with both the hands.
Keep the legs and spine straight with the help of elbows and hands to the back. The weight should be supported on shoulders and upper arms not on head and neck.
Breathe deeply while maintaining the posture for 30-60 seconds.
Then, lower the knees to forehead and bring your hands down to the floor. Without lifting the head, bring the spine down. Lower the legs on the floor and relax for a minimum of 60 seconds.

Contraindications:

Pregnancy
Menstruation
Hypertension
Glaucoma
Slip disc
Neck pain
Spondylosis

2. JANUSHIRSHASANA

Janu means knee and shirsha means head. Janushirshasana means head touching knee posture. The asana shouldbe performed empty stomach.

How to do it:

Sit with legs stretched out in front, keep the spine erect.
Bend the left knee and place the left foot against the right thigh, the left knee is on the floor.
Raise both the arms up while breathing in and bend forwards from the hip joint while breathing out. Keep the spine straight during bending.
Hold on to the big toes for as much time as a person feels comfortable. Keep breathing.
Then, come up while breathing in and out. Bring the arms down to the sides.
Then repeat the same procedure on the other side also.

Contraindications:

Back pain
Hernia
Any recent abdominal surgery
Neck injury

3. MATSYASANA

Matsyasana is the fish pose asana. If this asana is carried out in water, the body will float easily like a fish.

How to do it:

Lie on back with feet together and hands relaxed.
Place the hands under the hips and bring the elbows close to each other.
Lift the head and chest up while breathing in.
When the chest is elevated, lower the head backwards and touch floor with the top of the head.
Hold the pose as long as a person feels comfortable.

Contraindications:

High or low blood pressure
Migraine
Insomnia

4. SHAVASANA

How to do it:

Lie flat on the back without any cushions or props. Close your eyes.
Keep the legs apart comfortably and let the feet and knees relax.
The arms should be kept aside with a little distance from the body. Keep the palms open and facing upwards.
Breathe slowly and gently and slowly relax your entire body. Surrender the whole body and let go everything. But do not fall asleep.
After 10-20 minutes, slowly roll onto the right side and remain in that position for a minute. Then with the help of the right hand, sit up into a seated posture known as sukhasana.

SCIATICA – YOGA ASANAS

December 20, 2022
Posted by Dr. Vaidya Karanvir Singh
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Asanas helps to align, strengthen and straighten the lower back which is source of sciatica nerve. Yoga helps to lengthen the spine and relieve pain caused by pressing of spinal cord on sciatic nerve. It helps to restore natural and healthy lumber curve , as this reduce pressure on inter-vertebral disc.

WHAT IS SCIATICA PAIN ?

The pain that is caused by inflammation , pinching, irritation or compression of Sciatic nerve in lower back.

Sciatic nerve is the widest and longest nerve of human nervous system that run from lower back from buttocks to down the legs, ending just below the knee.

Intensity of pain may vary from person to person, some patients describe it as sharp shooting or jolt like pain.

WHAT ARE THE CAUSES OF SCATICA PAIN ?

The common cause is irritation of sciatic nerve , but other common causes are :

Lumbar spinal stenosis.
Degenerative disc Disease
Osteoarthritis
Being Overweight
Spondylolisthesis
Tumors within spine
Lack of regular exercise
Sleeping on too hard or too soft mattress
Smoking
Sitting for too long in same posture.

WHAT ARE THE SYMPTOMS OF SCIATIC PAIN ?

Some of the common symptoms of sciatica are :

Moderate to severe pain in lower back that pass down to legs
Weakness or numbness in lower back, hips ,feet or legs.
With movement pain become worst
Pins and needles feeling in toes ,feet or legs.
Shooting pain which makes it hard to stand up
Burning or twisting of foot
Constant pain on one side of rear

DIAGONSIS :

Spinal X-ray
MRI scan
CT-scan
Electromyography
Myelogram

AYURVEDIC APPROACH :

In ayurveda sciatica pain is correlated with Gridhrasi. Gridhrasi is one among the 80 types of vata imbalance disorders. In it the person walk in similar fashion as vulture ( gridhra) hence named Gridhrasi.

Because of nidan sevan the vata dosh is aggravated in the body. The aggravated vata doaha enters the hip region filling up the channels of circulation. It produce stiffness and pain in that region that further moves down to legs that result in Gridhrasi.

YOGA ASANAS :

ARDHA MATSYENDR ASANA ( HALF LORD OF FISH POSE ) :It helps to lengthen and stretch the spine relieving tension and pain in back. Also stimulate pelvic region providing fresh blood supply there.

STEPS :

Sit on ground with legs stretched out.
Slowly bring right foot to outside of left hip with knee pointing forward
Move left foot outside to right thigh and bring left hand to ground behind you.
Wrap right arm around leg thigh
Slowly turn upper body to right as far as comfortable
Hold the pose for few minutes , then gently return to initial position
Repeat the procedure to other side.

PRECAUTIONS :

Pregnancy
Abdominal pain
Peptic ulcers
Cardiovascular issues

SETU BANDHA SARVANGASANA( BRIDGE POSE ) : It helps to gently stimulate the blood circulation of the body. It relieve tension and pain in spine by stretching .

STEPS :

Lie down on your back with knees bent hip-width apart and heels towards hips
Lay arms on side of the body with palms facing downward
Gradually lift the spine from the ground while raising hips as high as possible.
Roll shoulder while raising the chest so chin touch the chest
Support whole weight with shoulder, arms and feet and support back with palms
Hold the posture for 40-60 seconds while taking deep breaths .
Slowly return to initial posiion.

PRECAUTIONS :

Back injury
Shoulder injury
Osteoporosis
Sacro-iliac dysfunction
Pregnancy
Piles and fissures

PAWANMUKTASANA ( KNEE TO CHEST POSE ) : It helps to flex back and hip muscles . It also helps to loosen tightness in lower back . Useful to relieve knee pain

STEPS :

Lie down on your back with legs stretched forward and knees touching the ground.
Taking deep breath bring both knees gently toward the chest. The spine should be straight.
Reach both hands around the back of thighs to provide support .
Deepen the stretch by lifting the head and tucking your chin into the chest.
Hold the pose for a minute and then slowly return to the initial position.

PRECAUTIONS :

Recent surgery
pregnancy
Neck pain
High blood pressure
Heart problems
Testicular disorder
Piles
Menstrual cycle
Hyperacidity

4.BHUJANG ASANA ( COBRA POSE ) :It helps to tone back muscles and helps to correct the posture. It improve the blood circulation and flexibility of the spine.

STEPS :

Lie down on your stomach with hands on your sides.
Keep feet hip-width apart and forehead resting on the ground.
Extend your toe backward and press them down
While taking deep breath press your hands down on ground and slowly start lifting your head and chest keeping your naval on the ground.
Keeping your arms straight stretch the neck and focus on raising chest only.
Maintain the posture for some time than slowly while exhaling bring down your head and chest back to floor at rest.

PRECAUTIONS :

Back injuries
Headache
Recent abdominal surgery
Pregnancy
Peptic ulcers
Hyperthyroidism

VIPARITA KARANI ASANA ( LEGS UP THE WALL POSE ): It helps to relieve tiredness of leg and feet . Also relaxes hip and back muscles.

STEPS :

Sit on the ground with one side of body touching the wall with legs extended forward
Lie down while slowly bringing your legs against the wall with soles facing upwards.
Your butt should be slightly away from wall and your legs making 90 degree angle with body.
Use ankles to walk up the wall so hips are off the ground
Stay in the position for couple of minutes than gradually return to initial position.

PRECAUTIONS :

Heart conditions
High blood pressure
Cervical problem
Pregnancy
Menstrual cycle
Glaucoma

PILES – YOGA ASANAS

December 20, 2022
Posted by Dr. Vaidya Karanvir Singh
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Piles is another name for hemorrhoids. Hemorrhoids are swelling containing enlarged blood vessels that are found inside or around the rectum and anus. The swelling can cause localized inflammation of other tissues.

WHAT ARE THE CAUSES OF PILES ?

There are several causes that contribute to development of piles. These causes increase pressure on blood vessels which supply to rectum and anus thus causing the vessels to swell.

Lifting heavy weight
Chronic constipation
Chronic diarrhea
Family history
Rectal cancers
Being over weight
Prolonged sitting on toilet
Straining during bowel movement
Low- fiber diet
Pregnancy
Spinal cord injury
Persistent cough or vomiting

WHAT ARE THE RISK FACTORS OF PILES ?

Alcoholic liver disease
elevated anal resting pressure
Episiotomy
Surgery related to anal canal or rectum
Loss of tone of rectus muscle
Inflammatory bowel disease

WHAT ARE THE TYPES OF PILES ?

Piles is divide into 2 types on the bases of their location. The types are :

INTERNAL PILES : These are located between 2 to 4 cm above the opening of anus. They are generally painless as there are less pain sensing nerves in rectum. They are not usually visible during external examination. They are also know as prolapsed hemorrhoids.
EXTERNAL PILES : These are small lumps on outside edge of anus. They are itchy and tends to become painful if blood clot is developed there. They require immediate medical treatment if clot is developed.

GRADES OF PILES :

There are four grades of Piles:

Grade 1 : Small inflammation , usually inside the lining of anus . They does not cause symptoms and do not protrude out of anus.
Grade 2 : Are large in size then grade 1 . they also remain inside anus but may protrude out during passing stool and return inside independently.
Grade 3 :They protrude through anus during straining. But only return with manual intervention.
Grade 4 : They remains prolapsed outside the anus and can’t be push back even with manual intervention.

WHAT ARE THE SYMPTOMS OF PILES ?

Some of the common symptoms are :

Painful lump around and in the anus
Discomfort and itching around anus
Bloody stool
Fecal incontinence
Inability to control bowel movement
Anal fistula
Pain or discomfort while sitting

AYURVEDIC APPROACH :

It can be correlated with Arshas in ayurveda . Nidan sevan like excessive intake of dry, pungent, cold food , unwholesome food, prolonged fasting, day sleep , excess of exercise etc lead to vitiation of doshas ( vata, pitta and kapha) . The aggravated dosha contaminates the twak, mamsa and meda which leads to formation of mamsa ankuras at the opening of anus . These mamsa ankuras obstructs the pathway and cause trouble .

YOGA ASANAS :

MALASANA (GARLAND POSE) : It is helpful in restoration of digestive system as it stretch and contract all the muscles involved in digestive process.

STEPS :

Stand straight with legs apart and slowly squat without bending forward.
Keep the spine straight as you descend.
Bend the knees slowly keeping feet straight and toes pointing forward .
When you are in full squat fold hands in front of body with palms touching.
Hold the pose for3-4 minutes keeping the breath steady.
Slowly rest the hips on the ground and relax.

PRECAUTIONS :

Lower back pain
Knee or hip injury
Hernia
High blood pressure
Cervical problem

BADDHA KONASANA (BOUND ANGLE POSE) : It helps to strengthen inner thighs ,knees and make them more flexible. It helps to energize gastrointestinal organs and relieves any digestive distress.

STEPS :

Sit down on ground with back straight and relaxed shoulders.
Start bending your knees slowly while bringing your feet together so soles of both feet are touching.
Move the heels toward pelvis as close as your comfortable and hold the toes with both hands to provide support.
Start flapping your legs like butterfly wings while taking deep breaths.
Do as many time as you can and then gradually return to sitting position.

PRECAUTIONS :

Knee , neck or hip injury
Lower back pain
Sciatic pain
Pregnancy
Spondylitis
Menstrual cycle

HALASANA (PLOUGH POSE) : It improve circulation of blood in abdomen and anus so helps to regulate digestive system .

STEPS :

Lie down on your back with hands by your side and palms facing downward.
Inhale and slowly lifting your feet off the ground using abdominal muscles raising leg to make 90 degree angle .
Continue to take normal breaths while supporting your hips and back with your hands and lift them off the ground.
Gently sweep your legs over the head till yours touches the ground behind your head
Keep your back in perpendicular angle with the ground.
Hold the pose for a minute and slowly return to initial position .

PRECAUTIONS :

Asthma
High blood pressure
Menstrual cycle
Pregnancy
Diarrhea
Heart Condition
Neck or back injury

SARVANG ASANA (SHOULDER STAND) :It also helps to regulate the digestive system by improving blood circulation in abdominal area.

STEPS :

Lie down on your back and with hands by side.
Lift your legs , hips and back slowly so that you come up high on your shoulders.
Then place the elbows in such a position that it supports your body weight. But make sure your weight is not on neck and head as it can lead to injury
Point outer part of sole outwards and tighten muscles
Hold the posture for 30-60 seconds and then slowly return to resting position.

PRECAUTIONS :

Menstrual cycle
Neck or shoulder injury
High blood pressure
Headache
Pregnancy
Diarrhea

OBESITY – YOGA ASANAS

December 20, 2022
Posted by Dr. Vaidya Karanvir Singh
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INTRODUCTION

Obesity is a complex and chronic disorder which is associated with excessive amount of fat on body. A BMI (body mass index) of 30 or more is considered to be onset of obesity in adults. A BMI of 40 or more comes under severe obesity. Bad eating habits, genetics and lack of physical activity are the most common causes of obesity. It is not just a cosmetic concern but can lead to various other health related disorders like diabetes, heart problems, cancer, etc. Body with extra amount of fat has to do more work which leads to progressive changes which worsen overtime and causes various adverse effects.

However, it is difficult to lose weight but a moderate reduction in body weight can prevent various health problems. Healthy diet and regular exercise can help a person in losing weight. There are also various medicines and weight-loss procedures for treating it.

WHAT ARE THE VARIOUS CAUSES OF OBESITY?

When a person eats more calories in comparison to how much he burns, then he tends to gain weight. On a long term basis, these extra calories lead to obesity. However, this is the main reason but there are various other reasons also. The specific causes of obesity are:

Having a genetic predisposition to obesity
Increasing age as the rate of metabolism slows down
Lack of sleep
Pregnancy
Polycystic ovarian syndrome
Cushing syndrome
Hypothyroidism
Osteoarthritis that leads to reduced physical activity

SOME OF THE RISK FACTORS OF OBESITY

Some factors increase a risk of person developing obesity. Following are the risk factors:

Smoking
Alcohol intake
Environmental factors
Physical or emotional stress
Hormonal imbalance
Certain medications like anti-depressants, steroids, etc
Any physical trauma
Depression

WHAT ARE THE SYMPTOMS OF OBESITY?

Increase in body mass is the most common symptom of obesity. But it is often related to other metabolic symptoms. Men having a waist circumference of 40 inches or more and women having a waist circumference of 35 inches or more develop health related disorders to obesity. Following are the obesity related health problems:

Insulin resistance
Diabetes
Chronic inflammation
Coronary artery disease
Fatty liver
Cirrhosis of liver
Inflammation of gall bladder
Kidney stones
Stroke
Heart attack
Heart failure
Asthma
Sleep apnea
Osteoarthritis
Pain in back
Gout

YOGA FOR OBESITY

Yoga is very beneficial for getting rid of obesity. It helps in burning extra amount of body fat and helps in toning of muscles. If performed daily, it helps in keeping mind and body healthy. Following are the yoga asanas which are very beneficial for getting a fit body from fat body:

DHANURASANA

Dhanu means bow and asana means body posture. In dhanurasana, the shape of the body is made like that of a bow. The pose should be performed 4-5 hour after meals. The best time is of early morning.

How to do it:

Lie in the stomach with the feet apart.
Then fold the knees and take your hands backwards and hold the ankles.
Breathe in and lift the chest up from the ground. Pull the legs upwards and more towards the back.
Keep the body posture stable and see forward. Pay attention to the breath.
Maintain posture for 15-20 seconds and bring the legs and chest gently to the ground.

Contraindications:

Neck injury
Hernia
Hypertension or hypotension
Lower back pain
Migraine
Recent abdominal surgery

SARVANGASANA

How to do it:

Lie on the back with hands on the side
Then, with one movement, lift the legs, buttocks and back so that their weight comes on the shoulders. Support the back with both the hands.
Keep the legs and spine straight with the help of elbows and hands to the back. The weight should be supported on shoulders and upper arms not on head and neck.
Breathe deeply while maintaining the posture for 30-60 seconds.
Then, lower the knees to forehead and bring your hands down to the floor. Without lifting the head, bring the spine down. Lower the legs on the floor and relax for a minimum of 60 seconds.

Contraindications:

Pregnancy
Menstruation
Hypertension
Glaucoma
Slip disc
Neck pain
Spondylosis

KAPALBHATI PRANAYAM

Kapalbhati pranayam is a breath conscious yoga practice. It helps in strengthening immune system of body and keeps our body and mind healthy. Bu regularizing our breath, the stress hormone of the body decreases and excessive acid production is reduced.

How to do it:

Sit in a straight posture with spine erect and place the hands on knees with palms open.
Then take a deep breath in and exhale. During exhalation, pull the navel inwards as much as a person feels comfortable.
As the navel and abdomen relaxes, the air flows in deeply.
One should take 20 rounds of breath to complete one round of kapalbhati.

USTRASANA

Ustra means camel and asana means body posture. It is a very beneficial pose of back problems but if done regularly, it can help in management of acidity also. It increases digestion of body.

How to do it:

Kneel on the yoga mat and place the hands on hips.
Knees should be aligned with the shoulder and soles of feet should face ceiling.
Arch the back and place the palms on soles.
Neck should not be strained and kept in neutral position.
Maintain the posture for a couple of breaths and then slowly come to the initial position.

Contraindications:

Hypertension
Low blood pressure
Back injury
Injury of the neck

GOUT – YOGA ASANAS

December 16, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

WHAT IS GOUT?

Gout is a common form of arthritis which occurs because of the accumulation of uric acid in joints. It can affect anyone and is characterized by sudden sharp attacks of pain, swelling, tenderness and redness in joints. Big toe is most often affected but other joints like knees, wrist, ankle, hands and elbows are affected. The attack of gout occurs anytime like in the middle of the night. The affected joint becomes red, swollen and seems on fire. It cannot bear the weight of a bedsheet even.

The symptoms of gout may come and go, that is, there are episodes of gout attacks. Gout can be treated with medications and dietary and lifestyle changes.

WHAT ARE THE CAUSES OF GOUT?

Gout occurs because of the accumulation of urate crystals in joints. When there is high amount of uric acid levels in blood, then urate crystals are formed. Purines are the chemical substances which on breakdown lead to formation of uric acid. They are naturally found in body and also in some foods such as pulses, red meat, fish, etc. Sweetened drinks, alcoholic beverages also promote increased uric acid levels. When the uric acid levels are normal in blood, then the kidneys pass it through urine. But when the amount gets excessive, uric acid builds up leading to sharp needle-like crystals in a joint or the nearby tissue. This causes pain, swelling and inflammation in the affected area.

FACTORS WHICH MAKE A PERSON MORE PRONE TO GOUT

Some of the factors increase the risk of a person developing the disease. Following are the factors:

Alcohol intake
Protein rich diet
Being overweight
High blood pressure
Diabetes
Heart diseases
Metabolic syndrome
Having a genetic predisposition towards gout
Men are more affected than women
Physical trauma
Certain medicines like ACE inhibitors, beta-blockers
Having a recent surgery

SYMPTOMS RELATED TO GOUT

The symptoms of gout appear almost suddenly and often at night. There are episodes of it which come and go. The episode of gout attack is known as gout attack. Following are the signs and symptoms of gout:

Intense pain in the affected joint such as big toe, ankles, knees, wrists and fingers
Swelling and redness
Tenderness in affected joints
Range of motion gets decreased
Feeling of warmth in joint

WHAT ARE THE COMPLICATIONS OF GOUT?

Gout is associated with some of the following complications:

Recurrence of gout
Renal stones
Advancement of gout

HOW YOGA IS HELPFUL IN MANAGEMENT OF GOUT?

Yoga is very helpful in managing the symptoms of uric acid. Uric acid is a chemical waste which is produced by the oxidation of purines. Normally, uric acid is an antioxidant and helps in preventing damage to the lining of the blood vessels. But when it is present in high amount, it leads to gout. Uriac acid is more in body either due to high intake of purine rich food or the kidneys are not working properly leading to the buildup of uric acid.

There are different types of yoga asanas which help in reducing uric acid levels in body. It helps in management of body weight, improves flexibility and range of motion of joints. Following are the yoga asanas which are beneficial in gout:

1.BHUJANGASANA

How to do it:

Lie down in stomach with the toes flat and soles facing upwards.
Rest the forehead on the ground, keep the legs closer with feet and heels touching each other.
Now slowly lift the body while taking a deep breath in. The navel should be kept in ground level.
Both the hands should have equal pressure while pulling on and off of the torso from the ground.
Hold the pose for 4-5 breaths. Then, breathe out and bring the abdomen, chest and head gently on floor.
Repeat it for 4-5 times.

Contraindications:

Pregnancy
Carpal tunnel syndrome
Hernia
Recent abdominal surgery
Fracture of ribs or wrist joints

2. DHANURASANA

Dhanu means bow and asana means body posture. In dhanurasana, the shape of the body is made like that of a bow. The pose should be performed 4-5 hour after meals. The best time is of early morning.

How to do it:

Lie in the stomach with the feet apart.
Then fold the knees and take your hands backwards and hold the ankles.
Breathe in and lift the chest up from the ground. Pull the legs upwards and more towards the back.
Keep the body posture stable and see forward. Pay attention to the breath.
Maintain posture for 15-20 seconds and bring the legs and chest gently to the ground.

Contraindications:

Neck injury
Hernia
Hypertension or hypotension
Lower back pain
Migraine
Recent abdominal surgery

3. PAVANMUKTASANA

Pavan means air, mukta means release and asana means body posture. So pawanmuktasana is a wind-relieving asana. Both mind and stomach are connected. If stomach is healthy and a person ha healthy mind and vice-versa. Pawanmuktasana helps in relieving constipation and gas.

How to do it:

Lie on the back with joined feet and arms beside the body.
Bring the right knee towards the chest and press the thigh with the clasped hands.
Then bring the left knee towards the chest. Press both the knees against the stomach with the clasped hands.
Lift the head and chest off the floor. Hold this position for a few minutes. Then relax.

Contraindications:

Heart problem
Hernia
Slip disc
Problem in testicles
Menstruation
Neck problem
Back problem

4. MAKARASANA

Makar means crocodile and asana means pose. Makarasana is the crocodile pose. It is a very good posture for back strengthening and relaxes the entire nervous system.

How to do it:

Lie on stomach and bend the right leg at 45 degree angle with thigh and calf.
Keep the left leg straight and place the left cheek on mat.
Place the hands underneath the left cheek for creating a pillow.
Rest in the pose for 10-15 minutes and breathe deeply.

Contraindications:

Pregnancy