Health and Fitness Articles: September 2014

Monday 29 September 2014

How to treat depression and anxiety at home with Kapal Bhati

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Kapal Bhati (often spelt Kapalbhati) a word of Sanskrit origin stands for cleansing breath. It is a power breathing technique that can help manage blues, stress, anxiety, negativity and depression. I always feel a dramatic change after a five or ten minute session of Kapalbhati. It is an ancient Yogic exercise used for centuries for mind detoxification. In fact it is the only technique used for mind purification among all yogic exercises. The results are astonishing.

Modern scientists suggest laughing for health, laughter being the best medicine. In fact laughter and Kapal Bhati work in similar fashion. The effect is an increased supply of oxygen in the blood and balanced bio-chemicals including changes in hormone levels. Seems unbelievable? Yes…

Kapalbhati is a remarkable de-stressing tool. It helps clear the mind of all negative emotions. If literally translated from Sanskrit the word “Kapal” means the skull and “Bhati” means shining. Thus “Kapalbhati” stands for a head that is sparkling clean and devoid of all toxins.

Who should avoid doing Kapalbhati?

Anyone suffering from hernia, severe heart issues, obstructed nasal passage, abdominal ulcers and some other issues which are beyond the scope of this post should avoid Kapalbhati. It is never to be done by women during pregnancy and menstruation. It is advisable to consult a Yoga exert before starting anything as powerful as Kapalbhati.

How to do Kapal Bhati

It is a simple exercise but for full benefits it should be practiced properly. It is traditionally done sitting cross-legged with the spine erect. If you find sitting cross-legged difficult, do it sitting in a chair but never standing up. Once you sit down the hands are placed on the knees in Gyan mudra with palms facing up. For Gyan Mudra simply make a circle with your index finger and the thumb, tips touching. It is good to start with two to three minutes of simple deep breathing with eyes closed and concentrating on every breath. Then to begin Kapal Bhati, simply breath in, with the mouth closed quickly forcing the air out through the nostrils producing a puffing sound. Repeat this about 50 to 60 times a minute, but shoot for exactly 60 times. Continue for 4 to 5 minutes. Rest a while, and do it again for 4 to 5 minutes. Initially one round should be enough. As you increase the number of rounds you could add simple deep breathing during the rest period between rounds. Make sure not to overdo it and if you have any discomfort, stop, don’t push yourself. If you have abdominal pain the next day stop until the pain goes away.

A gentler option could be to start with just 10 to 15 strokes in the beginning. Increase it by one stroke a day till you reach 60 strokes. Then gradually increase to about 5 minutes or 300 strokes. Continue at that level for some time before further increasing the number of rounds. How much you do and how you increase, would depend on your fitness, physical condition and body type. When I started I did 10 minutes the first day and increased it to 5 rounds of 5 minutes in one week, without any discomfort. However, I have seen people in my class who need to be very careful and increase very gradually. Listen to your body.

Now understand this. When you breathe normally it is around 10 to 12 times a minute of shallow breathing. During Kapalbhati you breathe 5 to 6 times more every minute drawing in more oxygen every time. Simple math tells us that 10 minutes of Kapalbhati is worth about one hour of breathing, not accounting for two to three times more air drawn in every time. Air called “Prana” in Sanskrit, is the most essential element for the human body to function. It is believed in Yoga and Ayurveda that by increasing the supply of “Prana” to the body you can cure many diseased. Many of our modern day diseases are in fact, one way or another related to less physical work and in turn reduced oxygen supply to every cells.

It is easy to see how Kapal Bhati works at the physical level. However, it is difficult to give a scientific explanation of how it works on the mind, but it does. It is a great distressing exercise as all forms of physical activity are, but the good news about Kapal Bhati is that if someone is really blue and doesn’t feel like going out it can be started in the bedroom itself. For best results it is advisable to do it in the morning and in the open. A word of caution, always do it at least 5 hours after a meal or a snack. With Kapal Bhati you can expect all the benefits of any aerobic workout, only more.

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Sunday 28 September 2014

What is Acupressure?

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Acupressure is a system that has its origins in China and is thousands of years old. Acupressure points are the same as Acupuncture points. Both systems of “quasi” medicine promote relaxation and wellness and treat disease and ease general discomfort. These systems are best for chronic and undiagnosed problems where only some general symptoms are known and the disease process as understood by modern medicine has not yet set in. Acupressure is done by activating points with pressure and reduction whereas Acupuncture is done using needles and inserting them in the skin to activate these same points. Activating a point stands for rechanneling energies and stagnant blood flow of the point and the related part of the body. Let us see how Acupressure works.

What Is the Theory Behind Acupressure?

Acupressure is part of a group of Asian bodywork therapies (ABTs) and has its roots in Traditional Chinese Medicine (TCM). Acupressure is grouped with other Asian Bodywork Therapies like Acupuncture, Medical Qigong and Tuina. The Japanese form of Acupressure is known as Shiatsu.

According to Traditional Chinese medical theory special acupoints, pressure points, or acupressure points, lie along meridians, or channels, in the human body. These are the same points as those targeted with Acupuncture. The belief is that qi (chi) or vital energy flows along these meridians and can be manipulated by working the points along these meridians. There are 12 meridians according to the Chinese System of Medicine. These meridians connect specific organs and network of organs, enabling a system of communication throughout the body. The meridians begin at the fingertips, connect to the brain, and then connect to an organ or organs associated with the meridian. Whenever any of these meridians is blocked or out of balance, illness occurs or the disease process begins. Acupressure and acupuncture are among the types of TCM that are thought to help restore balance.

How Does Acupressure Work?

In Acupressure, practitioners use their fingers, feet, elbows, palms or special tools to apply pressure to activate or manipulate the points to restore health and relaxation. Massage forms an integral part of Acupressure therapy.

A typical session of Acupressure lasts about one hour. You lie fully clothed on a soft massage table and the practitioner works on the points as required. You may require several sessions for results to show. There may be debate on how Acupressure works, but everyone, including western medical professionals agrees that it works.

The objective of all Asian Bodywork Therapies is to regulate yin and yang (negative and positive forces). These are opposing forces along the channels of energy which need to be in balance for health. Effects of Acupressure are not limited to the physical sphere of our bodies but it treats the mind, emotions and spirit in addition to balancing energy fields. It is also believed that the therapist can transmit vital energy (qi or chi) to the patient.

Western scientists believe that Acupressure does not work based on the meridian theory or that these meridians even exist. The results of Acupressure are attributed to improved circulation, reduced muscle tension, or stimulation of endorphins, which are natural pain relievers.

There are hundreds of Acupressure points all over the body and those in the hands and wrist can be seen in these three videos.

Video Link 1 same as above 2 Video Link3

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Saturday 27 September 2014

Acuressure Techniques

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What is acupressure?
Acupressure also spelt acupressure, is a technique related to acupuncture; the points activated in both cases are the same. In acupressure body energies are manipulated by activating specific points. These points are called “acupressure points”, “acupoints”, “pressure points” and are the same as “acupuncture points”. These points are activated to manipulate human psychic energy, emotion and physical energies.

Acupressure: Pressing and reducing techniques
Acupressure points are manipulated in two ways. The first commonly used technique is pressing as shown in the video. However, not commonly used or known second technique is reducing. Usually something blunt is used to press the points. A convenient way is to simply use fingers to press or activate the points. It would take more pressure and longer to activate the points with the thumb or fingers. So a good option would be to use an eraser on the back of a pencil. Some points can be pressed using fingernails.

Pressing and releasing a point just a few times can have a distinguishable effect. There are two ways in which points may be activated. Pressing the point and releasing about once per second or pressing a point and keeping it pressed for 30 to 120 seconds. How long you press or how many times would depend on the condition and the point being activated. Whether pressing or reducing the maximum you do in a sitting is not more than 2 minutes.

To reduce a point, you need to put pressure and then turn the finger over the point in a counter-clockwise direction. The duration remains the same one to two minutes. The difference between pressing and reducing is that when pressing, the point is energized, however when reducing the blockages and blood stagnation around the point is “reduced”, hence the name reducing. I’ll go in detail about pressing and reducing in one of my upcoming posts.

It is a good idea not to make it a habit of activating the same points every day. Manipulate them as and when required and paying attention to the effect they have on you physically and emotionally. If you are weakened by age or disease activate the points more often. It is a balance you will need to find with an expert.

If you do not feel any effect from activating a point, it could be several things. You are not pressing the exact right spot and around. You may be pressing too lightly. You may be pressing for not as long as required. To know if a point is working or not it is best to feel your energy and emotions through the day. If there is a change for the better, it is working. Many points have an effect on the quality of vision also. If you are overdoing a point or if you don’t need it there will be little effect.

Acupressure points are sometimes also activated for prolonged periods of time using tiny balls like ball-bearing balls and adhesive tape. One may also use little seeds like cherry pits to activate a point, which is sometimes done overnight. Acupressure may be used along with medication or may be started for little nagging problems, if you want to avoid medication.

Here are links for 2 more videos on acupressure:

https://www.youtube.com/watch?v=Tjv68ebRu6c

https://www.youtube.com/watch?v=JceJprln5WY

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Nauli Kriya - Abdominal Massage for strength

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The technique of abdominal massage as part of Hatha Yoga Shatkriya is known as Nauli or Nauli Kriya. Nauli kriya has a lot of benefits if practiced regularly. Sathkriya or Sathkarma in Hath Yoga stands for the six purification methods, Nauli is one of them. Any regular Nauli practitioner will be able to maintain good health and virility. However, it takes time and patience to learn Nauli Kriya, but once you get the hang of it, it becomes the easiest and best exercise you can do for health and the only one for your internal organs. It took me a little less than one year to learn Nauli Kriya, but some people can learn it faster. It all depends on your fitness and commitment.

There is no other way to massage the internal organs of the abdomen. Nauli Kriya is the only exercise which massages the stomach, urinary bladder, liver, gall bladder, spleen, pancreas and the intestines to maintain these organs functioning well, and is a great boost for energy levels.

The key to being able to do the Nauli Kriya is isolating the various muscles of the abdomen. The muscles are found on either side of the abdomen, running vertically and parallel all the way from the lower ribs at the top to the pubic region at the bottom.

Before you can do the full Nauli Kriya, you need to learn to isolate the muscles to the left, known as Vama Nauli. Then you need to isolate the abdomen muscles to the right, known as Dakshina Nauli. And finally you need to work the muscles of the left and right while leaving the abdomen relaxed at the center. This is called Madhya Nauli. When you have learnt to isolate the muscles to the left, right and center, you now combine the three and do the stomach rotation known as the Nauli Kriya.

The best time to do Nauli Kriya is after fasting for at least 8 hours. Morning is the best time on an empty stomach and clear bowels. You may drink liquid half an hour before the practice and water 10 minutes before. Do not eat or drink anything after doing Nauli Kriya for at least half an hour. It can be done standing or sitting down, Most people prefer to do it standing because it is easier. My video here above shows you how to do Nauli Kriya sitting down. I am explaining below how to do Nauli standing up. You will see that in both positions the important thing is to be able to isolate the Dakdhina and Vama (left and right) muscles. Do it whichever way you prefer, the benefit is the same.

How to perform Vama Nauli

1. Stand with feet apart, knees bent and hands on the thighs.

2. Take a deep breath and then force the breath out with a hissing sound.

3. Contract the belly inwards and upwards (towards the sternum). This is called Uddiyana Bandha. This is the base position for performing Nauli kriya.

4. Now try to pull the abdomen to the left forming a cavity on the right.

5. Release. Stand up. Breathe a few times naturally and repeat.

How to perform Dakshina Nauli

See the steps in Vama Nauli only pull your muscles to the right forming a cavity to the left.

How to do Madhya Nauli

1. Stand with feet apart, knees bent and hands on the thighs.

2. Take a deep breath and then force the breath out with a hissing sound.

3. Contract the belly inwards and upwards (towards the sternum). This is called Uddiyana Bandha. This is the base position for performing Nauli kriya.

4. Hold the breath and try to isolate the Dakdhina and Vama (left and right) muscles and force them towards the center. There is no breathing involved. The breath is stopped with the air taken out of the lungs (also called Bahya Kumbhaka in Yoga).

5. Now breathe in and release the position. Come to a fully standing position. Take a few deep natural breaths before trying again.

6. Repeat

7. Once you are able to move the abdomen to the left and right try to contract the left and right muscles and leave the center lose to form the classic Nauli shape.

8. There are no further written instructions I can give you. Just keep trying until you get it and watch the video.

Once you have mastered the Dakshina, Vama and Madhya Nauli, you are ready to do the full Nauli Kriya. You should do this rotating clockwise and counter clockwise, both ways an equal number of times.

Recap of benefits of Nauli Kriya

1. Practice of Nauli massages all the internal organs in the abdomen and keeps them healthy.

2. Nauli relieves constipation.

3. Nauli strengthens the functioning of the sexual organs

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