Stress is nowadays, the single most significant reason for medical problems that we face. In a study done on 46,000 people over six years, it has been exposed that 75% to 90% of all visits to the doctor are stress linked. Most of these problems can be done away with if proper emotional and mental guidance is a part of the lifestyle routines. People do appreciate the value of physical workouts but few realize the consequence of a healthy mind and positive emotions. We are not just what we look like or feel actually, our health is also about what we believe or do not think, or feel.

When we face emotional stress, adrenalin pours into our blood stream and our muscles get tense, sensing the need for a fast response. For short terms this can cause fatigue and exhaustion, but over long periods, this could be the cause for unceasing ailments.

This link between physical well being and emotional health was thoroughly studied by ancient Indian wise men, who were the fathers of Yogic, Yogic philosophy and even Ayurveda. The idea has reached the western cultures only recently, but Yoga has always been a proponent of healthy mind- healthy body. This be the reason why in Hindu lifestyle, meditation and `Dhyana’ in many forms, is an important part of everybody’s routine, love is one such form. Sitting at a clean place, with one’s thoughts focused lying on a hymn or just an representation of one’s trust…even a blank wall, does a great deal to get one closer to calm for the mind…and what else is the accomplishment of happiness in human life?

Ancient yogis unspoken that every human looks for but one thing in life ….happiness. Each person has a different way of achieving or even understanding it. They understood human psyche enough to know that this mission for happiness is brought on by an experience of pain, or dissatisfaction with the present state of affairs. In most cases, turning away from reality and escaping into a make-believe world of physical pleasure make available temporary relief, and people usually settle for that – a mere shadow of the happiness they came to look for. Yoga shows us the path for a permanent sense of happiness. It is basically teaches that a healthy being is a musically integrated unit of healthy mind, body and spirit. Good health on the whole requires simple food, usual nutrition, exercise, fresh air and a mind at calm with itself and the world. Some like to take it a step further by linking peace to being one with God…but still on a human level, serenity is enough.

Thousands of years ago, Yogis in ancient India knew that nature’s laws are so made that every being should evolve, not only physically, but also emotionally. As we follow this path that nature intended us to take, we make ourselves competent of breaking away from the trap that we make for ourselves – that of pain, then more desires, followed by still more pain. This can be done by largely controlling the mind. Antics similar to hypnotism are really only showmanship for this mind-control…nothing comes even close to the control of the human mind if fully utilized. All that a person needs to do is to be able to separate chaff from the real grain, the dust from the gold in our journey of experiences, and embrace the valuable emotions, while discarding the superfluous ones. We need power of concentration to achieve this, and this power can be had from control over one’s breathing, focusing and not allowing the mind to stray. Human mind has the tendency to dwell on unimportant issues, leaving the important things by the wayside. By controlling our breathing and thus our focusing power, we can control our thoughts, focusing on positive ones and discarding superfluous traps for our emotions. This ensures a much smoother flow of positivity in our system. Coupled with physical exercises, these emotional activities make sure great peace and physical physical condition as well. In Yoga the reward for control over one’s mind and body is greater happiness, a sense of purpose and well being – everybody’s ultimate goal.

But biologically speaking, how does this happen? To understand the mechanics of Yogic control and well being, we require knowing that there are two nervous systems in the body, the sympathetic and the parasympathetic. The first is the nervous impulses that tense our body, readying it for a fight. These raise our blood weight, quicken our breathing, put stress on our heart and make us sweat. This is the nostalgia of our cave dwelling days, when one had to fight or flee for survival, but today our body reacts like this with a looming deadline, a traffic jam or a high powered interview. A prolonged exposure to this side of our nervous system is sure to give us cardiovascular disease, hypertension, ulcers and migraines in the long run.

The parasympathetic nervous system is the cooling down mechanism. It slows down gulp of air rate and directs more blood away from our muscles to our vital organs that give us the superiority of life – stomach, gall bladder, reproductive and resistant systems. When our breathing is regulated, slow and steady, the parasympathetic nervous system takes over, allowing the body the vital blood flow, necessary to help our body heal from the battle scars of daily living.

Stable, regulated breathing, an action when we are aware of, leads us to stay linked and focused on the there moment, not worrying about the past or fretting about the future, but in quiet with today. In the attitude of Yoga, today is of prime significance, everything else is only stressful and living in the moment eases all kinds of stress.

In its eight fold path, Yoga ensures a supple spinal chord and properly functioning endocrine gland. Regular yoga helps to keep the blood free of toxins, the secretions of hormones to be balanced, so that the mind and body are balanced too. Exercise positions, or Asanas stress on deep breathing techniques that unwind the movements and help improve attentiveness of cerebral energy.

No time to exercise? Too busy to relax? me highlights low-maintenance routines to survive the working week The Butterfly pose is outstanding for firming the inner thighs and opening the hips. Remember to stretch only as far as is comfortable. With a little practice this stretch will become lovely and long. The Jaw Lift looks and feels strange at first, but it really firms the chin and helps get rid of drooping flesh under the jaw line. Do both exercises at least twice every day regardless of age. Consult your doctor if you are pregnant, recovering from an operation or have any medical concerns before beginning an exercise routine. Stop if you sense any pain.

BADDHA KONASANA/BUTTERFLY POSE

Sit on the floor with your legs in front of you. Inhale. Bend your right knee and then your left one. Bring the soles of your feet together. As you breathe out, let your knees drop to the side. Keep your feet jointly and as close to the pelvis as you find at ease. Stay your spine long and straight, shoulders relaxed. Breathe slowly and evenly through the nose. Hold for five to 10 breaths.

JAW LIFT

Sit in a at ease position with your shoulders relaxed. Draw in and lift your head, raising your chin slightly while keeping the back of your neck long. Breathe out. Open the bottom part of your jaw and relax. As you inhale, push the bottom jaw forward and up. Set your teeth over your top lip. Hold for one second, then breathe out and calm down, mouthful of air gradually. Repeat four times. Close your eyes and slowly bring your head back to its natural position.

Yoga can assist improve stability and balance in women over 65, and help stop falls, according to a new study. Researchers of Temple University’s Gait Study Centre examined the gait and postural stability of 24 elderly women enrolled in the popular Iygengar Yoga programme.

They found that at the end of the nine-week program, participants had a faster stride, increased flexibility in the lower extremities, improved single-leg stance, and greater than before balance and confidence in walking. The study was conducted by Marian Garfinkle, an Iyengar Yoga instructor, and Jinsup Song of Temple. Its findings were presented Friday at the Gait and Clinical Movement Analysis Society’s annual meeting.

Designed by the renowned yoga teacher B.K.S. Iyengar, the programme used in the study was meant for elderly people with little or no yoga experience. What is sole about the programme is that it permits the use of props which allows participants to slowly master the poses while building their confidence levels. Studies have shown that among people above 65, falls are the leading cause of nonfatal injuries and hospital admission for shock and almost one-third of older adults suffer from some type of fall each year.

The researchers propose that improving balance and stability through yoga could help reduce the risk of falling, as these are two areas that are often lacking when a fall occurs. “We were very impressed at the growth our participants made by the end of the list,” said Song. “Subjects demonstrated improved pressure strength in lower extremities, which helps with constancy. There was also a pronounced difference in how weight was distributed on the bottom of the foot, which helps to preserve balance.”

Before she started the program, study member Maryanne Brown wasn’t sure she’d even want to stick with it. “I’ve never been one for exercise,” said the West Philadelphia native. “But I started attending the classes, and I thought, ‘Why not?’ Researchers also found to some participants who had unrelated back and knee pain, were pain-free by the end of the study. “I’ve had that pain for years,” said study participant Maryanne Brown. “And during one session, I heard a ‘pop’ and was sure I wouldn’t be able to get up. But I did, and I felt better than I had in years.”

This program has been amazing, said Brown, who now spends up to six hours a week practicing Iyengar Yoga. They’re in fact onto something with it. It’s made a tremendous difference in my quality of life. Song noted that this beginning information would pave the way for a larger study on how Iyengar Yoga affects the function of the foot to get better balance and constancy and stop falls.

Relaxation is much more than just verging out in front of the television. In Yoga it’s about finding a state of consciousness and aliveness throughout your body. This film will guide you on the right path to achieving the ideal state of relaxation through yoga.

Necessary things: Yoga mat, Blanket, Comfortable clothing

Lie down on your back, with your head on a blanket if you want a little extra comfort. You want to make sure that your body is relaxing well into the floor. Close your eyes and breathe slowly and quietly for more than a few moments. During each breath allow all your muscles to relax so that the body melts into the floor. The body should feel heavy yet light at the same time. Now, relax your finger tips on your abdomen and take a slow in adding to quiet breath in.

During the inhalation, visualize the energy in the air passing through your nostrils and lungs and being drawn into your fingertips from the stomach. Try and imagine this energy as a bright white light similar to that of sunlight. Hold the air in your lungs, retaining the image of the white light without letting your mind stroll and move your fingertips in the direction of rest lightly on your forehead.

Begin to breathe out slowly and quietly. During the exhalation direct the energy into your head. Steadily your entire head will be flooded with the white light. When your lungs are once again empty, extend your arms along the floor a couple of inches away from your body, with your palms facing upwards. Without pausing, begin the next inhalation; retain the image of the white light being drawn in.

Keep picturing the white light as you exhale, slowly and quietly, letting the light pour into your head. You should clear your mind of all thoughts during this exercise to concentrate fully on the white light. If your mind become distracted approach back to your breath. Let your body to surrender completely and experience the bottomless relaxation that you will start to feel throughout your body.

To come out of the relaxation, inhale bringing your body and mind slowly back. Exhale, extend your arms over your head and take a deep slow morning stretch to wake the body up. Now curve your knees and hug them towards your chest. Roll silently to your right side and rest there for 30 seconds. Now come up to a cross-legged position.

Flexibility, relaxation and the calming of the mind are just some of the benefits that you can achieve through the practice of yoga. The Sun Salutation can give you all of these benefits and is a fantastic way to start the day.

(1). Mountain pose

Start by bringing your feet and legs together, spread your toes. Make sure your heels are rooted and firm your legs. Then, roll your shoulders back and down and spread and lift your chest.

(2). Extended Mountain pose

Inhale through your nose and raise your arms up to the side, palms facing upwards. Extend your arms above your head with your hands in prayer position.

(3). Swan dive to forward bend

Exhale through your nose. Open your arms wide and bend at your waist to a standing forward bend. Your hands should touch the floor if you can or if not, the front of the ankles.

(4). Standing lunge

Inhale through your nose and place your hands next to your feet on the floor and step one foot back into a lunge. Keep the front knee directly over the ankle and keep the back leg firm. Now, exhale and transport the other foot back form to Downward facing Dog position.

(5). Downward facing dog

Spread your fingers and press your palms into the mat, they should be shoulder width apart. Now, lift your hips up towards the sky, lengthening your spine. Gently straighten your legs, pressing your heels down into your mat as far as you can go.

(6). Plank pose

Breathe in and take your shoulders forward directly over your wrists, extending well with your arms to form Plank position. Stay your thighs strong and firm, your feet flexed and your belly drawn in.

(7). Knees-chest-chin pose

Exhale and bend your knees to the floor and then lower your chest and chin to the floor. Keep your chest open and your elbows close to the side of your ribcage.

(8). Cobra

Inhale and raise your upper body - to the cobra pose. Roll your shoulders back and extend the shoulder blades downward and press them in towards the chest. Your chest should be lifted and open and elbows be supposed to stay close to the body. Make sure to lift up your knee caps and firm your thighs. Your legs and feet should be well extended.

(9). Extended child’s pose to dog pose

Exhale and tuck in your toes while bending your knees and pushing back to the extended child’s position. If possible in the same breath move directly back to downward facing dog. Pull the belly up and towards the back of the spine.

(10). Standing lunge

Now this is where we repeat in reverse the first three postures that start the sun salutation. breathe in bring your one foot forward in between your hands to the lunge position….Now, exhale bring the back foot forward to join the front foot so that your feet are together. Hands on the floor or ankles.

(11). Reverse swan dive transition

Inhale and lift your arms up to the side with your palms face upward to the sky. Now extend the arms above your skull in entreaty position.

(12). Mountain pose

Exhale to go back to Mountain Pose to complete the Sun salutation. Now Repeat the Sun Salutation once more on the other leg.