Yoga | Chandigarh Ayurved & Panchakarma Centre

HYPERTENSION – YOGA ASANAS

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

In yoga there is a specific breathing pattern, which helps to control blood pressure and reduce stress in the body. It also enhance function of heart. Yoga leaves positive impact on body and mind . Yoga is an effective way to lower blood pressure.

WHAT IS HYPERTENSION ?

Ideally the blood pressure should be 120/80 mm Hg. Hypertension is when it is consistently too high. The higher is the reading the more a person is at risk of developing other health problems like heart attack, stroke etc.

It is dubbed as silent killer because the symptoms don’t normally show until later in stage. At that time significant damage is already done to the heart.

In present times Hypertension is common because of the busy life style and poor eating habits.

WHAT ARE THE CAUSES OF HYPERTENSION ?

Cause of hypertension are unknown but may develop in a person due some underlying conditions thyroid problem ,kidney problem or congenital defects in blood vessels.

A person may develop hypertension due to certain medications like birth control pills, pain relievers , decongestants etc.

WHAT ARE RISK FACTORS FOR HYPERTENSION ?

There are many factors that increase the risk of Hypertension. Some of the factors are :

Family history : Having family history of hypertension, diabetes or cardiovascular disease may increase the risk of hypertension in a person.
Age : With growing age there is a steady increase in blood pressure due to stiffness in arteries and plaque buildup. So the people with age above 65 are at high risk of hypertension.
Weight : Being obese increase the risk of hypertension in the person.
Sex : Male are at higher risk of developing hypertension than female
Alcohol or Tobacco use : Regular intake of alcohol or tobacco in large quantity can affect one’s blood pressure and increase it.
Existing health conditions : Conditions like cardiovascular disease, chronic kidney disease, diabetes , high cholesterol can put a person at high risk of development of hypertension.
Ethnicity : Hypertension is more common in people of African ethnicity.
Excessive salt intake
No Exercise : Lack of activities like yoga ,exercise may increase blood pressure.

WHAT ARE THE SYMPTOMS OF HYPERTENSION ?

Some of the common symptoms seen in hypertension patients are :

Shortness of breath
Morning Headache
Nose bleeding
Blurred vision
Vertigo
General weakness
Fatigue
Nausea
Swelling in feet
confusion and anxiety
Irregular heart beat
Muscle tremors

COMPLICATION :

If left untreated it can lead to serious health problems like :

Heart attack
Peripheral vascular disease
Stroke
Eye damage
Vascular dementia

AYURVEDIC APPROACH :

In ayurveda Hypertension can be correlated to Rakt gata vata. Due to nidan sevan the vata dosha get aggravated. The aggravated vata dosha then lodged into rakt dhatu which hampers the circulation of blood in body .

YOGA ASANAS :

1.VIPARITA KARANI ( LEGS UP THE WALL POSE ) :It is a simple pose that helps to relax . It helps to improve blood circulation of the body and allows lymphatic drainage.

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 :

Glaucoma
Back or neck pain
Neck injury
Post surgery period

ADHO-MUKHA SVANASANA (DOWNWARD-FACING DOG POSE ):It is most effective asana for high blood pressure. It releases trapped stress, promotes overall blood circulation and brings down the high blood pressure

STEPS :

Stand with your legs hip width apart and taking deep breath bend down with palms touching the ground
Arms should be at shoulder-width apart
Now make an inverted V shape with head 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.

PRECAUTIONS :

Ankle injury
Wrist or back injury
Stomach problems
Chronic Joint pain

3.SETU BANDHASANA ( BRIDGE POSE ) : It helps to facilitate blood circulation. It strengthens back muscles and relieves stress.

STEPS :

Lie down on your back and then slowly bend your knees keeping your feet apart.
Raise your hips up slowly inhaling while keeping shoulders on the round
Hold your ankles to give support .
Hold the position for few breaths and then gradually return to resting position.

PRECAUTIONS :

Pregnancy
Neck injury
Hernia
Peptic or Duodenal ulcers

4.UTTANASANA ( STANDING FORWARD BEND POSE ) : It helps to enhance blood circulation. It stretches the abdominal muscles and hamstring .

STEPS :

Stand straight with hands by your side
Slowly start lifting hands above your heads
Bend forward until palms touches the floor without bending your knees
Hold the position for couple of minutes and then slowly return the original position.

PRECAUTIONS :

Sciatica
Pregnancy
Knee or Ankle pain
Knee or Ankle injury
Abdominal hernia

ANXIETY – YOGA ASANAS

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

People turn toward yoga for stress and anxiety relief in today’s stressful world . Yoga is an ancient form of exercise which has amazing calming effect on one’s body and mind.

Yoga helps to focus on breathing and ability to stay in the present moment, can help to eliminate negative thoughts.

WHAT IS ANXIETY ?

Normal people experience a feeling of panic and distress while taking test, moving to new place or taking major life changing decision. It is a unpleasant feeling which is a normal reaction to challenges. It normally comes and goes without interfering in everyday life of person.

However in Anxiety disorder , anxiety does not go away and tends to get worst with time. Its symptoms interfere with daily activities such as relationships, work , social life etc.

There are different type of anxiety disorders :

OBSESSIVE-COMPULSIVE DISORDER: It is characterized by recurrent, obsessive thoughts and repetitive behavior. Performing repetitive behavior like cleaning ,counting etc may provide temporary relief from anxiety and not performing them may increase anxiety.
GENERALIZED ANXIETY DISORDER : Persistent and excessive anxiety about ordinary issues like health, money , family and work . It is difficult to control and may hampers one’s daily life.
PANIC DISORDER: Sudden feeling of intense fear and anxiety which peaks within minutes. It is accompanied by physical symptoms like heart palpitation, chest pain , dizziness , abdominal distress or shortness of breath.
POST-TRAUMATIC STRESS DISORDER: People with past traumatic experiences are more prone to anxiety disorder. The anxiety attack can be triggered by facing event familiar to traumatic experience.

WHAT ARE THE CAUSES OF ANXIETY ?

Exact cause of anxiety is not known but some factor may contribute to it :

Stress
Substance abuse
Other medical conditions like depression
Family history of generalized anxiety disorder.
Environmental factors

WHAT ARE THE SYMPTOMS OF ANXIETY ?

Some of the common symptoms of anxiety are :

Increased heart rate
Feeling nervous or restless
Panic or sense of impending danger
Hyperventilation
Sweating and trembling
Fatigue
Trouble in concentration
Troubled sleeping
Unexplained pains or aches

AYURVEDIC APPROACH :

In ayurveda aggrevation of vata cause anxiety in a person. Imbalanced vata gets accumulated in nervous system causing anxiety in person in the form of nervousness, panic, restlessness and fear.

YOGA ASANA :

URDHVA MUKHA SHVAN ASANA(UPWARD FACING DOG POSE ): This pose opens your heart and helps to remove pent-up emotions. Helps to regulate respiratory system and calms the heart and mind

STEPS:

Lie flat on stomach on ground. Keep your feet hip-width apart and toes facing downward .
Place palms facing floor near shoulder blades
Put pressure onto your palms and lift your upper body, smoothly curving spine.
Keeping shoulders back lift your head and chest.
Stretch your body from head to toe
Hold the posture for few deep breaths and then slowly return to resting position.

PRECAUTIONS :

Pregnancy
Back , wrist or shoulder injuries
Carpal tunnel syndrome
Headache

2.BALASANA( CHILD’S POSE) : Most comforting and restorative pose. It provides sense of stability and calm helps relief anxiety. Also beneficial for nervous and lymphatic system.

STEPS:

Sit on your heels on the ground with big toes touching each other and knees at hip-width apart.
Taking deep breaths start bending forward slowly stretching chest and arms forward.
Ret your head on ground with arms stretched over head.
Hold the posture for few deep breaths and gradually return to sitting position.

PRECAUTIONS :

Knee injury
Diarrhea
High blood pressure
Pregnancy or Post-partum.

VRIKSHASANA (TREE POSE ) : It require full concentration as it helps in switching off busy mind.

STEPS:

Stand straight with both arms on side.
Taking deep breaths slowly start lifting one foot off the ground and shift whole body weight on other.
Place the heel of lifted foot on other leg.
Slowly raise both hands above the head and join the palms with fingers facing upwards.
Hold the posture for some time and then slowly start returning to initial position .

PRECAUTIONS :

Migraine
High blood pressure
Knee, back or leg injuries
Insomnia
Knee pain

URDHVA HASTASANA (UPWARD SALUTE ) : It is helpful in stretching the shoulders and arms. Helps to improve digestions. Helps in anxiety as accommodate the free movement of energy in body.

STEPS:

Stand straight with big toes touching each other and small space between heels
Arms by your sides and palms facing away from the torso
Inhale and slowly lift arms above the head.
Join the palms with finger facing upwards
Hold the posture for 20-30 seconds then slowly return to initial position.

PRECAUTIONS :

Piles or fissures
Slip disc
Pain in cervical vertebras
Pain in Knee, shoulder or hip
High blood pressure
Pregnancy

PASCHIMOTTANASANA (SEATED FORWARD BEND ) : It stretch’s spine , lower back and hamstring. Also reduces fatigue and relieves symptoms of anxiety.

STEPS:

Sit on the ground with legs stretched out
Stretch both arms upwards and slowly start leaning forward to your toes keeping spine straight.
Take deep breaths holding big toes with your hands
Touch forehead with your knees
Keep elbows on ground and hold the posture for some seconds.
Slowly return to sitting position.

PRECAUTIONS :

Slip disc
Pregnancy
Diarrhea
Back injury
Abdominal ulcers
Asthma
Hamstring injury

ACIDITY – YOGA ASANAS

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

OVERVIEW

Acidity is also known as acid reflux. It is one of the most common problems that people experience once in their lifetimes, however due to unhealthy lifestyle, now-a-days it has become very common. It is a condition which is characterized by feeling of burning sensation in lower part of chest. It occurs because of excessive production of acid in stomach causing stomach discomfort. Indigestion, difficulty in swallowing and sour taste in mouth are some of its other symptoms. Poor eating habits, unhealthy lifestyle and excessive stress are some of the common causes of acidity.

If a person has acidity once in a week, then there may not be any of the health issue but if it occurs for more than twice a week, then it can be due to some other underlying health issue.

With some of the simple changes in diet and lifestyle and some effective home remedies, acidity can be cured. Otherwise over-the-counter medications are given for the neutralization of acid.

WHAT ARE THE CAUSES OF ACIDITY?

The stomach contains gastric glands in its wall. These glands produce a strong acid called hydrochloric acid. It helps in digestion of food and destroys bacteria which are present in stomach. But due to some of the reasons, the gastric glands produce excessive production of acid in stomach causing heartburn. Following are the reasons which are responsible for production of increased acid:

Overeating
Skipping meals
Excessive intake of salt
Consumption of spicy food
Intake of drinks like tea, coffee, aerated drinks
Diet low in fiber
Fried food
Certain medicines like antibiotics, NSAIDS, antipsychotics, etc
Gastric tumors
Peptic ulcers
Excessive stress
Smoking
Gastroesophageal reflux disease
Lack of sleep
Intake of non-vegetarian food
Lack of physical activity
Alcohol consumption

WHAT ARE THE SYMPTOMS OF ACIDITY?

The symptoms of acidity vary from person to person. Pain and burning sensation in chest are the most common symptoms of acidity. However, there are associated symptoms of it also:

Burning sensation in stomach
Pain in abdomen
Difficulty in swallowing food
Frequent burping
Hiccups
Burning sensation in throat
Prolonged sour taste in mouth
Regurgitation
Nausea
Indigestion
Constipation
Bad breath
Feeling of heaviness after meals
Restlessness
Unexplained weight loss

WHAT ARE THE COMPLICATIONS WHICH ARISE WITH ACIDITY?

Acidity, if not treated at time, can lead to some of the serious health complications. Following are the complications which arise with acidity:

Ulcers in stomach and duodenum
Gastroesphageal reflux disease
Esophageal strictures because of the backflow of acid in esophagus leading to damage of the wall of esophagus
Carcinoma of esophagus
Inflammation of duodenum called duodenitis

YOGA FOR ACIDITY

Yoga is an ancient physical exercise practice which is one of the most efficient and natural cure of acidity. It helps in strengthening of the digestive system and thus helps in the treatment of acid reflux. Here are some of the yoga poses which are beneficial in acidity:

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

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

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.

PAVANAMUKTASANA

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

ASTHMA – YOGA ASANAS

December 14, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

Yoga is helpful in increasing breath and body awareness, promote calm, relieve stress and slow down respiratory rate . All the above mention benefits are good for asthma patients.

As yoga is performed at slow pace, it not only provide relieve from symptoms but also make lungs healthy and strong. The key is to find a practice accessible that don’t cause anxiety.

WHAT IS ASTHMA ?

Narrowing of air passage due to inflammation and swelling thus producing excess mucus that make breathing difficult and triggers cough . This disease is minor for some patients but for other it can life-threatening.

Asthma is a Chronic condition but can be controlled with proper management.

WHAT ARE THE CAUSES OF ASTHMA ?

Asthma is common in children but many patient don’t develop it until they are adults. There is no specific cause of asthma but certain factors contributes its development. The factors are :

ALLERGIES: Being allergic can put a person at risk of developing Asthma.
ENVIORNMENTAL FACTORS : Exposure to airway irritants like toxins, fumes ,passive smoke etc.
GENETICS : Family history of asthma or other respiratory disease can put a person at risk of developing asthma.
RESPIRATORY INFECTIONS : Certain respiratory infections can damage lungs leading to development of asthma.

COMMON TRIGGERS FOR ASTHMA ATTACK :

Triggers differ from person to person . Some of the common trigger factors are :

Dust mites
Air pollution
Exercise
Molds
Pests
Pets
Strong chemical or perfume fumes
Tobacco smoking
Extreme weather conditions
Certain medications
Stress and strong emotions
GRED (Gastro esophageal reflux disease )

WHAT ARE THE SYMPTOMS OF ASTHMA ?

Some common symptoms of asthma are :

Wheezing
Coughing especially when laugh, during exercise or at night.
Tightness in chest
Shortness of breath
Fatigue
Chest pain
Rapid breathing and difficulty in talking
Troubled Sleeping

AYURVEDIC APPROACH :

As per ayurveda asthma can be correlated to Tamak shwasa.

Due to nidan sevan like intake heavy, dry ,unwholesome food , cold climate etc there is aggravation of kapha which cause obstruction of pranvaha strotas. Obstruction of pranvaha strotas cause reverse movement of vata . Vata dosha increases dryness and cause difficulty in breathing.

HERBS :

Vasa
Sunthi
Black pepper
Pippli
Tulsi
Nagkeshar
Kantakari

YOGA ASANAS :

DANDASANA ( STAFF POSE ): This pose helps to stretch chest and improve posture. It strengthens core and back muscles. Known to treat asthma.

STEPS :

Sit down with legs stretched in front of you and hands at your sides. Feet pointed upwards.
Stretch the spine comfortably and relax your legs while pressing the body firmly on floor.
Take deep breaths and hold the pose for 20-30 seconds.
Slowly relax and repeat 5-6 times.

PRECAUTIONS :

Don’t practice in following conditions :

Arm, wrist or back injury
High blood pressure
Severe pain in arms, legs or back.
Severe fatigue
Suffering with flu, cold or fever.

2.UPAVISTHA KONASANA ( SEATED WIDE ANGLE POSE ) :This pose opens-up chest and stretches upper body. It improves breathing. Advised to perform on empty stomach or 4 to 6 hours after last meal.

STEPS :

Sit in Dandasana keeping spine straight and place both arms by sides.
Once relaxed, start opening your legs wide to make 90 degree angle with your hips.
Take deep breaths while raising your spine upwards
Slowly exhale while bending torso forward as much as you feel comfortable and place both palms on floor
Hold the posture for 30-40 seconds and then slowly release the posture returning to initial position

PRECAUTIONS :

Don’t practice in following conditions :

Pregnancy
Lower back ,leg , groin and hip injury
Pain or discomfort while performing asana.

UTTANASANA (FORWARD BEND POSE): This pose is a calming pose as it helps to relieve stress . Uttan asana is helpful for asthma patient as it open up lungs.

STEPS :

Stand straight with legs hip-width apart and both hands at sides.
Inhale deeply
Exhale slowly while bending forward from hips .
Rest both hands on floor next to feet
Hold the pose for 5-10 seconds.
Slowly come to initial position .

PRECAUTIONS :

Don’t practice in following conditions :

Suffering from fever, flu or cold.
Back, knee, leg or hamstring injury
Heart disease
Abdominal hernia
Sciatica

BADDHAKONASANA ( BUTTERFLY POSE ) :
This is another relaxing pose . It stretch the body and relieves asthma symptoms .

STEPS :

Sit down with straight spine and relaxed shoulders.
Slowly bends your knees and start 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
Flap your legs like butterfly wings while taking deep breaths.
Do as many time as you can than relax.

PRECAUTIONS :

Don’t practice in following conditions :

Knee or groin injury
Pain in lower back or hips
Pregnancy
Spondylitis

SAVASANA (CORPSE POSE ) :
This asana is recommended for asthma as it helps to relieve stress and anxiety .It is also helpful in regulation of heart rate.

STEPS :

Lie down on your back with straight legs and arms at sides.
Keep the body in state of rest then close the eyes slowly and start taking deep breaths .
Keep your focus on your breaths and relax every part of the body.
Hold the posture for 5-10 minutes , maintaining slow and steady breaths.
Slowly start reawakening body by wiggling fingers and toes and gradually return to sitting position

PRECAUTIONS :

Don’t practice in following conditions :

Pregnancy
Back injury
Suffering from cold, flu or fever
Sever fatigue
Severe back stiffness or pain

AMENORRHEA – YOGA ASANAS

December 14, 2022
Posted by Dr. Vaidya Karanvir Singh
0 Comment(s)

INTRODUCTION

Amenorrhea is a medical condition in which there is absence of menstruation. It occurs due to a problem in the female reproductive system. It can be both temporary and permanent. Menstruation is a monthly flow of blood which occurs due to the shedding of innermost lining of uterus. Hormones play a very important role in this.

Amenorrhea is of two types – primary and secondary amenorrhea. Primary amenorrhea is characterized by the absence of menstruation in whom the periods has not yet started. It is caused due to hormonal problems or any anatomical abnormality.

Secondary amenorrhea is the absence of menstruation for three or more than three consecutive months. It occurs in females who previously had periods. Pregnancy is the most common cause of secondary amenorrhea. However, it can also occur due to hormonal problems.

There are various treatment options available for it. Treatment depends on the underlying cause of the problem. With dietary and lifestyle modifications, the condition can be managed.

WHAT ARE THE POTENTIAL CAUSES OF AMENORRHEA?

Amenorrhea occurs due to several reasons, some are normal and others are due to some underlying health issue. Following are the reasons for amenorrhea:

Menopause
Pregnancy
Breastfeeding
Polycystic ovarian disease
Hypothyroidism or hyperthyroidism
Low body weight or obesity
Poor nutrition
Stress
Uterine scarring
Structural abnormality of vagina
Use of contraceptive drugs
Tumor in pituitary gland
Chemotherapy
Radiation therapy
Absence of any of the parts of reproductive system such as uterus, vagina, cervix, ovaries
Premature menopause
Certain medications like antidepressants, blood pressure medicines, etc
Hysterectomy
Ovarian tumors

WHAT ARE THE SYMPTOMS OF AMENORRHEA?

Absence of menstruation is the main symptom of amenorrhea. However, there are other symptoms related to it. The symptoms are:

Acne
Hot flashes
Milky discharge from nipples
Dryness in vagina
Headache
Excessive growth of hair on face and body or loss of hair
Pain in pelvis
Vision problems
Changes in breast size

AYURVEDA AND AMENORRHEA

In Ayurveda, amenoorhea is called anartava or nashartava. It is the lack of menstrual flow. Body is composed of tridoshas – vata, pitta and kapha. There harmony leads to a healthy state of mind and body. In anartava, kapha and vata doshas get disturbed causing blockage of the channels carrying menstrual blood. Thus there occurs no discharge of the menstrual blood.

Uterine enemas are considered to be very beneficial for treating amenorrhea. Celastrus, acorus, pterocarpus, decoction of sesame and jaggery are some of the herbs which are used for the treatment.

YOGA FOR TREATING AMENORRHEA

Now-a-days, there is lot of stress to girls or mature women as they be school exams, college assignments, work deadlines or daily chores. Both mind and body are exhausted leading to various health implications.

Yoga is an ancient physical exercise practice which helps in both body and mind relaxation. It complements medicines for boosting reproductive well-being and maintaining menstrual flow.

The yoga poses which are beneficial in amenorrhea are:

1. 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

2. 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

3. MALASANA

It is the squat pose. It is very beneficial for treating irregular periods.

How to do it:

Squat with keeping the feet as close together as possible.
Separate the thighs slightly wider than torso and lean the torso forward.
Press the elbows along the inner side of thighs and join the palms.
Hold the posture for 20-30 seconds.

Contraindications:

Low back pain
Knee injury

4. USTRASANA

Ustra means camel and asana means body posture. It is a level back-bending yoga posture which causes opening of heart chakra. This posture increases flexibility of body and strengthens the body posture.

How to do it:

Kneel on the mat and place the hands on the hips.
The soles of the feet should be facing the ceiling.
Arch the back and slide the palms over the feet till the arms are straight.
Avoid straining the neck and keep it in a neural position.
Stay in this position for a few seconds.

Contraindications:

Injury of the back
Neck injury
High blood pressure
Hypotension