Hips Don’t Lie: Yoga Poses for Stress Relief and Greater Flexibility


Have you ever wondered where your stress accumulates in your body? You might think it’s in your back or neck and shoulders, but there is another crucial area that bears the burden of tension, trauma, and negative energy: your hips.


The hips connect your lower limbs and torso, acting as a highway for fresh energy to flow and toxic tension to leave. Spending hours in a seated posture at a desk, driving, or cycling can make your hamstrings and quadriceps stiff, tight, and weak. Repeatedly staying in the same position without counter-movements weakens the muscles, leading to pain in different parts of the body like the back, knees, ankles, and more.


Yoga offers hip-opening stretches to release physical tension and clear the way for emotional healing, spiritual growth, and connection. In this article, you will discover how hip-opening stretches work, their proven benefits, and daily yoga practices to nurture solid and tension-free.


Anatomy of Hip Openers



Let’s understand a little about how the hips are structured and their function. hips connect to the lower limbs and torso, making them a critical point of position for balance, mobility, and stability of the entire body. If you have knee joint pain, your hips are valuable for taking the pressure off the knees by putting more pressure on the hip joint.


The hip joint is a ball-and-socket joint with the torso and a complex diarthrodial synovial, sacroiliac joint with the spine, providing a wide range of motion (ROM). It’s responsible for your stability when walking or standing and supports your body weight. The ball and socket joint consists of the head of the thigh bone (femur) connected with the acetabulum, which is the socket part of the hip joint. This structure allows for a greater range of motion than other joints such as the hinge joints (elbow or knee). You can perform extension, flexion, abduction, and adduction here.


If your hips are tight, your back muscles like the PSOAS muscle might also be tight. This muscle runs from the lumbar spine through the pelvis to the femur. Tightness in the hips can cause it to go up to the back too. Over time, it will shorten the PSOAS muscle (the largest hip muscle), and that will start to impact everyday functions like walking, sitting, standing, and others.


Therefore, hip mobility is crucial for the safety of the lower back and knees. Loosening up the hips and lubricating them with regular exercises like yoga is hence a vital part of lower body fitness. Practicing yoga will improve your range of motion, posture, and blood flow and strengthen your muscles.


The benefits of yoga stretch for hips 


Injury prevention:


Hip openers are an excellent way to release tension and relieve pain in the back and hip area. They stretch and strengthen the muscles, while also providing a massage. By doing so, hip openers can help prevent pain, spinal misalignments, and other long-term damage. To increase mobility and flexibility, it’s essential to open the front, back, and sides of the hips efficiently. Practicing yoga poses for hips can be extremely beneficial for the hip and back, preventing injuries and relieving pain.


Protect hips and knees:


It is important to perform hip-opening asanas correctly and with the guidance of a teacher. The knee is a hinge joint that can only be flexed and extended; it cannot be rotated. The hip, being a ball-and-socket joint, is responsible for rotation, resulting in more pressure on the hips. Yoga for hips can provide much-needed attention and relief.


Yoga hip openers like Frog Pose target the deep muscles of the hips and lower back, reducing discomfort and promoting a happier back and hips.


Increases Flexibility & Mobility:


One of the most notable benefits of practicing hip openers in yoga is a significant increase in flexibility and mobility. The muscles surrounding the hips, such as the hip flexors, adductors, and rotators, tend to become tight due to prolonged sitting or inactive lifestyles. Hip openers gently stretch and release these tight muscles, gradually improving their range of motion.


With regular practice, you will notice increased flexibility and ease of movement in your hips, allowing you to perform more challenging yoga poses without pain or discomfort.


7 Hip Opening Yoga: for Stress Relief and Greater Flexibility


1. Happy Baby Pose (Ananda Balasana)



Happy Baby Pose is an excellent asana for achy hips as it gently stretches and opens the hip muscles. The wide stance targets the hip flexors, adductors, and external rotators, which all work wonders for your flexibility and mobility.





2. Bound angle pose (Baddha Konasana)


yoga pose Bound angle (Baddha Konasana)


Baddha Konasana is a beginner’s posture that is extremely beneficial in releasing tightness around the hips and lower back. It relaxes the pelvic region and opens up the hips and inner thighs. It also induces blood flow and improves circulation in the abdomen, lower back, and hip region. 



3. Lizard Pose (Uttana Pristhasana)


low lunge pose


The lizard pose is one of the best hip openers. It provides an intense stretch to the hip region, strengthening and stretching all the muscles. Let go of tightness and tension in the region with this asana. You can also practice variations in this asana to make the stretch more intense. 



4. Low lunge




Most tightness is felt around the hip flexors and quadriceps. It is important to give a lot of attention to this area. The low lunge will not only stretch out the hip region but also give your back and thighs a good stretch. Furthermore, it will improve blood circulation and strengthen the muscles. 



5. One-legged Pigeon pose (Kapotasana)


One-legged Pigeon pose (Kapotasana)


Kapotasana is also a wonderful hip opener. It’s also a very relaxing asana that tends to massage the muscles in the lower back and hip region. Doing a variation, where you bring your forehead close to the mat is a restorative version that relaxes the mind and body while also providing an intense stretch to the muscles. 



6. Garland pose (Malasana)


Garland pose (Malasana)


Often known as the yogic squat, this posture increases the blood flow in the abdomen and pelvis and strengthens the pelvic floor muscles. It also opens up the groin and hip region. It also improves hip mobility, flexibility, and stability.  It is recommended to stay in the posture for 5-10 breaths and to repeat a few times. It’s also one of the best asanas for women’s health. 



How Long Does It Take to Open Tight Hips?


Opening the hips requires regular practice, but it’s crucial to avoid pushing too far. By consistently and mindfully practicing hip-opening exercises, you will see noticeable improvements within about a month


However, it’s essential to delve deeper into your motivation for wanting to open your hips and assess your lifestyle, including work commitments, other forms of exercise, and any previous exercise-related experiences or injuries.


It’s also important to acknowledge that people possess varying degrees of hip rotation due to differences in bone structure and skeletal shape. So, while progress is certainly achievable, it is vital to recognize and work within your body’s unique capabilities and limitations.




Millennials or as we call the young adults are the future of our nation. The young people with great mindsets, open thoughts, logical thinking, and practical viewpoints are smarter than the previous generations and much more advanced. All thanks to the technology, Smartphones, and the internet that has changed the face of the present generation.

But as smart as they may seem to be, we cannot deny the fact that the terms depression, anxiety, panic attacks, suicide, stress, etc. are also associated most with the millennials.

Causes of Depression, Anxiety, and Stress among young adults

Every other person in this young generation is either suffering from some physical or mental problem that takes a toll on their health and personal life. We can attribute these growing problems to the sedentary lifestyle, junk eating habits, and growing stress and worries about succeeding in every sphere and being the best.

The world lives on the rule of ‘Survival of the fittest,’ and therefore there has to be something that can solve all these problems and enable this young generation to stay happy, calm, and peaceful so that they can spread joy around them.

“Yoga is the perfect way to deal with depression, stress, and anxiety”

Those days are gone when yoga was just for the old, sick, or obese people. With specific yoga poses for depression, stress, and anxiety along with breathing techniques, you can explore the subtle energies of life and align your body, mind, and soul to experience great joy, health, and positivity.

Here I would like to throw some light on a true incident that happened in the life of one of my yoga students Shivani Bhatt from Vadodara. Back in 2012, she was really stressed and depressed about her condition as she was suffering from thyroid, anxiety, and hormonal imbalance but with the help of yoga, she transformed her health conditions completely, and apart from that she learned self-care, love and compassion which has made her a happier person who can now contribute better in her family and at her workplace.

Yoga is not meant to shape your body but to shape your mind and it makes you a better and more confident person each day. By practicing yoga for depression and meditation for stress, you can tackle these problems in the most natural and harmless way.  It helps you excel in every sphere of life be it personal or professional.

Yoga fills you up with great joy and optimism so that you can become the best version of yourself. So, if you want to become fearless, confident, independent, healthy, and joyful then trust your intuition and make yoga a part of your daily life.

Once in your life try to practice yoga for depression and meditation for stress and you will be amazed to see and feel the ecstatic benefits.

Any day or any time is appropriate to enter new dimensions of health and happiness with “Health First” and transform your health naturally by performing Yoga for Depression, Anxiety, and stress.

Connect with us to know more.

Prenatal Yoga-How to Expect BEST When You Expect


Throughout pregnancy, your body and your mind will undergo immense changes. Prenatal Yoga is one of the best ways of managing the additional demands put upon your body, of easing discomfort and of coping with the ups and downs of your emotional state. Knowing that you have yoga at your disposal to alleviate the symptoms of pregnancy-related ailments will feel incredibly empowering.


Looking after Yourself


Pregnancy should be about being in a state of health, and not about suffering. The notion of a woman eating for two and becoming increasingly immobile and awkward as her baby grows has become outdated. This does not mean you should put yourself under pressure to be a “supermum” and place unrealistic demands on yourself. It is important to find the right balance of activity and rest and to nourish you without over-indulging. Yoga brings equilibrium in both mind and body. The yoga postures, breathing and meditation not only help to relieve pregnancy-related symptoms, but they also work on the brain to balance your emotional state.


Let me first give the emotional and physical symptoms and the cause thereof majority women experience during the pregnancy period.


Mood Swings


Hormonal shifts affect mood during pregnancy, as most women, especially those who suffer from premenstrual syndrome (PMS), already know. Women experience most dramatic hormonal fluctuations in her lifetime, so it’s no surprise that emotional ups and downs are commonplace.  In addition to this biochemical mix the normal anxieties that any sane expectant mother has about whether the baby will be healthy and whether she will be a good mother, and then you have created plenty of fuel to produce good, classical mood swings.


You are not alone. Take moodiness as a normal part of pregnancy. You are not the first or only woman to experience it, so don’t blame yourself. Rest assured, your family and friends will understand.


Your moodiness may be especially pronounced during the first trimester because your body is adjusting to its new condition. You may find yourself overreacting to little things. A silly, mushy television commercial, for example, may leave you in tears. Misplacing your doctor’s file may send you into a tizzy. A grocery store waiting may draw you into a teeth-clenching rage. Take a few deep breaths, go out for a walk, or just close your eyes and take a short break. Do not worry, you are just pregnant. These feelings often pass as quickly as they arise.




Can’t lift your head off the pillow each morning? Dragging your feet all day? Can’t wait to lay into bed as soon as you arrive home at night? If it seems like your get-up-and-go has left the building—and doesn’t seem to have plans to return anytime soon—it’s not surprising. After all, you’re pregnant. And even though there might not be any evidence on the outside that you’re bus¬ily building a baby, plenty of exhausting work is going on inside. In some ways, your pregnant body is working harder when you’re resting (even when you’re sleeping!) than a non-pregnant body is when running a marathon—only you’re not aware of the exertion.


So what exactly is your body up to? For one very significant thing, it’s manufacturing your baby’s life-support system, the placenta—a massive project that won’t be completed until the end of the first trimester. For another, your body’s hormone levels have increased sig¬nificantly, you’re producing more blood, your heart rate is up, your blood sugar is down, your metabolism is burning energy over time (even when you’re lying in the bed), and you’re using up more nutrients and water. And if that’s not enough to wear you out, just toss into the draining equa¬tion all the other physical and emotional demands of pregnancy that your body is adjusting to. Add it all up, and it’s no wonder you feel as if you’re competing in a triathlon each day—and coming in dead last (or at least, dead tired).


Happily, there is some relief headed your way—eventually. Once the hercu¬lean task of manufacturing the placenta is complete (around the 4th month) and your body has adjusted to the hormonal and emotional changes pregnancy brings, you’ll feel a little peppier.


In the meantime, keep in mind that fatigue is a sensible signal from your body that you need to take it easier these days. So listen up, and get the rest your body needs.


Back Pain


Back pain during pregnancy is a common symptom that many women experience. They typically occur in the latter part of pregnancy, although they can occur earlier.


Shifting in your centre of gravity can be one cause, another can be the change in the curvature of your spine as the baby grows and the uterus enlarges. The health of your spine is crucial to your overall health as it holds all the pathways of energy to the rest of your body.




You may experience breathlessness during pregnancy as your uterus grows and pushes against the diaphragm and other internal organs.


It can also be caused by a high level of progesterone, which tells the brain to lower carbon dioxide (CO2) levels in the blood. This results in faster and deeper breathing to exhale more CO2. Breathlessness can be a symptom of iron deficiency (especially when coupled with fatigue).


Morning Sickness and Nausea


Pregnancy sickness sometimes known as NVP (nausea and vomiting during pregnancy) is generally believed to be caused by an increase in hormones passing through the liver. It is usually helped by eating small snacks to keep levels of blood sugar balanced. Vitamin B6 is also thought to be effective as it supports liver metabolism. Ginger is another option for relieving nausea, and many women find acupuncture helpful. For most women, the sickness subsides by 12–16 weeks, but unfortunately, a small percentage of women feel sick throughout pregnancy.


Carpal Tunnel Syndrome


Normally associated with people whose jobs involve repetitive hand movements, such as keyboard operators or factory machinists, carpal tunnel syndrome during pregnancy is also common. This is because fluid retention builds up pressure on the median nerve in the wrist. This nerve supplies feeling and movement to the hand and when restricted can cause numbness, tingling and in some cases intense pain. The symptoms generally subside after childbirth as fluid levels return to normal. During pregnancy, there are various ways of relieving the discomfort, such as wearing a wrist splint or practising the following exercise.


Groin Pain and Symphysis Pubis Dysfunction


Groin pain is fairly common in pregnancy and can be severe. It is often caused by the hormone relaxing softening the ligaments, tendons and muscles that support the joints, and it usually occurs any time from the middle of pregnancy onward.


Symphysis pubis dysfunction (SPD) is a condition caused by the relaxing of the ligaments supporting the symphysis pubis joint in order to facilitate birth.


If the ligaments are too loose, the joint becomes unstable and it will probably feel painful to part your legs or to make asymmetrical movements. A related condition is when the gap in the pubic joint widens too much (diastasis symphysis pubis).




Heartburn can occur during pregnancy because the muscles of the oesophagus and stomach soften, slowing down digestion and relaxing the valve at the base of the oesophagus. This allows the contents of the stomach to flow back up the oesophagus more easily. As your baby grows bigger the uterus presses against the stomach, making heartburn even more likely.



Sciatica can show itself by a shooting pain down the middle of the leg or pain in the centre of the buttocks. In pregnancy, it can be caused by the uterus putting pressure on the sciatic nerve. Gentle stretching often helps this condition.


Lower Leg Problems


Swollen ankles and feet are very common during pregnancy. Your body retains fluid to supply your need for extra blood and to replenish amniotic fluid. Varicose veins may also occur as the expanding uterus puts pressure on the pelvic veins, making it harder for blood to return to the heart from the legs. With more blood circulating and the effect of progesterone relaxing the blood vessels, these may bulge. Avoid sitting, standing or kneeling for long periods. Support socks or tights may be helpful. Many women also find acupuncture helps.


How Prenatal Yoga Helps?



Yoga can help you to accept and interpret the changes that you are going through. Respecting your body, eating wisely and practising yoga during your pregnancy all help to build awareness so you will notice when you are out of balance and can take remedial action. As you move with the awareness of the breath, you keep prana or energy flowing freely in the channels (nadis) of your body, restoring equilibrium and even helping to prevent common ailments from developing in the first place. Many women who regularly do yoga sail through their pregnancy without any problems. You can follow trimester-wise modified yoga protocol to make your prenatal yoga a life-changing wonderful experience as under:


Prenatal Yoga during the First Trimester


The first trimester holds a mixed bag for most women. There can be a lot of joy as well as much discomfort too. Consult with an experienced prenatal yoga teacher to find out how to modify your practice as your body changes e.g. substitute Ustrasana (Camel Pose) and Setu Bandha Sarvangasana (Bridge Pose) for Urdhva Dhanurasana (Upward-Facing Bow Pose) during your first trimester. Do not do inversions, twists, or jumps in your first trimester. Also, do not imitate YouTube videos uploaded for prenatal yoga. It’s important not to hamper or threaten implantation of the fetus and placenta.


Prenatal Yoga during Second Trimester


By the second trimester, most women feel comfortable sharing the fact that they are pregnant, the second trimester is the brimming days for prenatal yoga. Now your morning sickness has probably abated (or will do so soon) and while your belly has started growing, it hasn’t yet begun to hamper your ability to move freely. Many prenatal modifications are designed to accommodate a big belly and prevent compression of the uterus.


Standing poses (Utthita Trikonasana, Utthita Parsvakonasana, Virabhadrasana I and II, Utkatasana  and balance poses such as Vrksasana, Ardha Chandrasana (Half Moon Pose), and Virabhadrasana III are great for building strength in the legs and increasing circulation to prevent swelling in the feet and ankles—but with the wall or with a chair, in case you feel unbalanced. Chest and hip openers such as Gomukhasana, Viprita Namaskar are favourite poses for this trimester.


This trimester is a good time to introduce you with pranayama exercises as Ujjayi Pranayama (Victorious Breath) and Nadi Shodhana Pranayama (Alternate-Nostril breathing). Good practice for breathing techniques that will help you during labour and delivery. Avoid poses that strain or put pressure on the abdominals. By the fifth month, you will be aware of the movement of your baby, now it is the time to connect and establish your bonding with the baby.


Prenatal Yoga during Third Trimester


Now your body is really changing, the baby’s movement is strong. The sacroiliac joints are loosening, and breathing becomes difficult. The extra weight and your protruding belly will likely to challenge your balance in every posture.  Now the balance is an issue, as is weight, and the presence of a projecting belly makes a lot of poses difficult, thus requiring modifications and props. The Balance postures practised during first and second trimester will make you feel lighter and more aligned. This trimester the focus would be on relaxing and rhythmic breathing techniques.


© Health First, Vadodara

Relieve Rheumatoid Arthritis Pain with Yoga


When a person develops rheumatoid arthritis, her or his world changes, and that world becomes a difficult and frightening place. Rheumatoid arthritis is a chronic disorder that can adversely affect function, quality of life, and longevity. It is a leading cause of disability worldwide. Despite extensive research, we have not identified a cause, and so we do not have a cure. Though with variety of medicines and interventions we help manage the symptoms and help control the disease process.


What is Rheumatoid Arthritis?


To most people, arthritis means pain and stiffness in the joints. Rheumatoid arthritis is a form of inflammatory arthritis. With Rheumatoid arthritis, inflammation plays a major role in causing joint problems. Mainly, this inflammation can bring about warmth and swelling in the joints in addition to significant stiffness and pain.


It is believed that the inflammation of rheumatoid arthritis host other problems, too. People with rheumatoid arthritis often experience fatigue, low-grade fever, decreased appetite, depression, and muscle aches, along with pain and swelling in their joints. In fact, many people with Rheumatoid arthritis say that they just don’t feel overall wellbeing. This overall feeling of illness is common with rheumatoid arthritis because the condition is systemic, meaning that it affects more than one part of the body. Rheumatoid arthritis is also referred to as a chronic illness because it may last for months or years.


Mostly functional joints, known as synovial joints commonly involved in rheumatoid arthritis are finger joints, wrists, elbows, shoulders, some joints in the neck, jaw, hips, knees, ankles, and foot and toe joints. Rheumatoid arthritis most often affects the body symmetrically, meaning that arthritis on one side of the body matches that on the other.


One condition that is often confused with rheumatoid arthritis by patients is osteoarthritis, also called degenerative joint disease (DJD). Osteoarthritis is quite different from rheumatoid arthritis and is much more common than rheumatoid arthritis.


There are lots of researches and studies conducted but little progress has been made to understand the cause of rheumatoid arthritis, the focus of current treatment in rheumatoid arthritis is on reducing the disabling consequences of disease and controlling the symptoms.


Inflammation is actually part of the body’s immune system response to the injury or infection, whenever we cut or burn ourselves, for example, inflammation occurs, though amount of inflammation involved is usually proportional to the severity of the injury or infection. However, in rheumatoid arthritis, the body launches a continuous immune response. When no known antigen is present, the body appears to fight against itself. Therefore, rheumatoid arthritis is often called an autoimmune disease meaning immune cells mistakenly react against the body, causing inflammation.


How Yoga Ease Rheumatoid Arthritis Pain?   


Now people have become much more yoga conscious, and trends in therapeutic yoga practice for people with rheumatoid arthritis reflect this. Worldwide, physicians and others are adding up yoga as a complementary therapy with their treatment and advocating for yoga. Yoga can improve energy and strength, increase joint stability, help prevent joint deformities, decrease pain, and allow you to function better. Yoga affects more than just the symptoms of arthritis; it helps build stronger bones, promotes self-esteem, improves the quality of sleep, and decreases muscle tension and anxiety. A therapeutic yoga program faithfully adhered to will also benefit lungs, heart, and circulation. A person with rheumatoid arthritis can experience following advantages:



Range of Motion and Flexibility


Range of motion refers to the full range of movements that a particular joint can make. Yoga asanas involve moving body joints as far as it can comfortably be moved in all directions. The goal of yoga poses is to decrease stiffness and pain, maintain flexibility, and improve the function of the joints. As we are aware, inflammation and decreased use can impair function in the joints, and these postures are designed to prevent that loss. And in yoga, no weights are used.


Muscle strengthening


Yoga postures increase your muscle strength and muscle tone, allowing functioning with less muscle fatigue and more joint stability. Thus, muscles that are strengthened through asans practice actually help protect the joints. Strengthening exercises are equally important because muscles that are not used become smaller (become atrophied), and this causes them to become weaker. Also, tendons and ligaments can stretch and loosen in response to swelling in and around the joints, decreasing joint stability; strengthening exercises can help the joints compensate for these changes caused by RA. Isometric yoga poses involve simply tightening, or contracting, muscles (called muscle setting), an activity that helps maintain muscle strength.


Improving Immunity


In RA immune system is already fighting against the body, unhealthy lifestyle, weak muscles, anxiety and stress add fuel to the fire. Medicines do help the body recover from the disease but they don’t help improve the body’s immunity. Yoga, perhaps, is one of the most effective and time-tested natural immunity boosters that can be adopted for a healthier life.


Stress Management


Breathing and meditation are the simplest techniques that connect the body and mind. Deep breathing techniques have been shown to slow the heart rate, promote relaxation, improve emotional well-being, and enhance vitality. Focused breathing brings celerity into the moment.


Yoga Therapy – an Alternate Way of Looking at ADHD

Millions of school aged children, as well as a large number of adults, are diagnosed with attention deficit and hyperactivity disorders. Although estimates vary from 1 percent to 20 percent, most researchers believe that approximately 5-8 percent or more of children have this disorder. Today, the vast majority of these children as well as adults are put on medication as the main feature of their treatment. Given that long-term medications can ameliorate ADHD symptoms but may also have negative side-effects such as sleep disturbances, reduced appetite, and mood disorders, involving physical activity can serve as a low-risk treatment for ADHD symptoms.

Yoga is an age-old discipline developed and practiced in our country and more recently introduced and popularized throughout the World.  Practicing Yoga is considered as physical discipline of breathing and body postures designed to strengthen and cleanse the body as a part of our spiritual philosophy.

Recent researches suggest that Yoga Exercises shows promise as an effective treatment, reporting improvement in measures of interference control, set shifting, consistency in response speed, vigilance and impulsive control among individuals with ADHD.

Therapeutic Yoga has been found to be a feasible school intervention for children with emotional and behavioural disorders and can be effective in ameliorating the symptoms that also pervasively occur in children with ADHD, such as inattention and bad adaptive skills in class. Yoga, being different from normal physical exercise, its practicing steers individuals to master certain breathing techniques, postures, and cognitive control which can help promote self-control, attention, body awareness, and stress management.

Role of Yoga Therapy

Yoga uses body postures and breathing practices to strengthen muscles, improve balance, increase body awareness, allow greater range of joint motion, promote relaxation and emotional regulation. Yoga Therapy uses props and modified practices to allow people with disabilities to experience the same benefits. In essence, the practice of yoga exercise elicits reduced activation of the sympathetic nervous system and increased activation of the parasympathetic nervous system resulting in a sense of equilibrium into the body and mind, and increased emotional self-regulation. Yoga

Strengthening Motor Functioning

Here! yoga works on the child’s fundamental ability to use his nervous system and control his body in a healthy, age-appropriate way. This would include balancing, coordination, movement, integrating left and right body parts, hand-eye coordination, fine and gross motor skills, and the like. Yoga Therapy sessions incorporate challenges to the muscles in the trunk (hips, tummy, back, sides, neck), upper extremities (shoulders, arms), and weight bearing in the hands during fine motor treatment.


Most of us seldom pay any attention to the way we breathe.  In fact, majority of the people are “shallow breathers”.  This means that we are not aware of the tendency to breathe into our chest, filling only the upper portion of the lungs. These short shallow breaths result in respiration which is inefficient because you breathe many more shallow breaths to get adequate oxygen into the circulatory system.  Shallow breathing actually creates the “fight or flight” stress response in the body.  Breathing is one of the few autonomic body systems over which we have control e.g. we can immediately and directly slow down and deepen the breath.  Most of the children are unaware of their breathing pattern. Children with disabilities may be even less aware of their breath. Some children even habitually and unintentionally hold their breath.  Awareness of the breath can be difficult and sometimes confusing for children, especially ADHD/ADD. Thus breathing awareness becomes one of the most challenging lessons in Yoga Therapy Session. For children who struggle with symptoms of emotional regulation, mood swings, anxiety, or lethargy, breathing techniques can help greatly to modulate the body and bring calmness in mind.

Body Awareness

One of greatest benefits of yoga for children with ADHD/ADD is increased body awareness. Coordinating with breathing and movement during asanas practice together becomes the first level of work.  For example, lifting an arm with inhalation and lowering with exhalation not only helps with motor control and planning, and provides an inner sense of rhythm. Performing more complex tasks like learning to flex or tighten a muscle or being able to correctly identify the thigh, ankle, wrist and chin helps kids embody the words they hear used so often, gives students a sense of power and self-esteem.

Though, Yoga is often not thought of as therapy, there is a growing body of practitioners who use the methods and techniques of yoga as a therapeutic tool in various populations, setting, and disabilities.  And Yoga therapy is being recognized as a stand-alone therapeutic tool or combined with another discipline can be of great benefit for those with disabilities and in need of physical rehabilitation.

एक सैल्यूट सभी अर्थ-सैनिकों (बैंकर्स) के नाम

माननीय प्रधानमंत्री श्री नरेन्द्रभाई के आन्तरिक कालेधन के सफाये के लिए उठाये अप्रत्याशित नोटबंदी के फैसले ने विश्व राजनीति- अर्थनीति की दुनिया में सुनामी ला दी. देशवाशियों को कष्ट उठाना पड़ेगा, इस बात का आगाह प्रधानमंत्री ने पहले ही अपने राष्ट्रीय-उद्बोधन में कर दिया था. जैसा की अनुमानित था, उन नागरिकों से लेकर जो बड़े नोट घर में रखने में ज्यादा विश्वास रखते थे, गृहणियां और दैनिक मजदूरी करके अपना गुजारा चलाने वाले सभी नोट बदलने के लिए लम्बी-लम्बी कतारों में बैंक में उमड़ने लगे. प्रिंट- इलेक्ट्रोनिक मीडिया का रोल बैंकों के बाहर लगी कतारों को हीरो बनाने में ज्यादा रहा; जबकि एक अरब से अधिक जनसंख्या वाले देश का ‘भारतीय अर्थ-तंत्र’ पर विश्सनीयता का भारी उत्तरदायित्व अपने संख्या में कम परन्तु अपने मज़बूत कन्धों पर लिए ‘अर्थ-सैनिकों’ के ऊपर अपेक्षा के अनुरूप नहीं रहा.


ये ‘अर्थ-सैनिकों’ अन्य किसी भी सैन्य-बल की तरह बिना कुछ बोले, आदेश का पालन कर रहे हैं, शायद अपनी कर्तव्य-निष्ठा से देशवासियों को बताना चाहते हैं कि वह लोग देश की आवश्यकता की घड़ी में अपना सब कुछ न्योछावर करने के लिए तैयार हैं. ८ तारीख से ही चल रहा है कि कुछ लोगों की शादी की प्रॉब्लम है तो कहीं कोई बीमार है, परन्तु इन अर्थ-सैनिकों के बारे में कोई नहीं लिख रहा कि उनके परिवार में किस तरह का माहौल होगा किस तरह छोटे-छोटे बच्चे अपने पापा या मम्मी के इंतजार में आंसू बहा के सो जाते हैं. उनके घर में सब्जी कैसे आती होगी? खाना कैसे बनता होगा? (उनके ऊपर भी नोट बदलने का वही कानून लागु होता है जन सामान्य के लिए है)


कई लोग जो अपने परिवार से दूर रह कर नौकरी कर रहे हैं और एक शनिवार-रविवार का बेसब्री से इंतज़ार करते हैं, ताकि अपने परिवार से मिल सके, इस नोट-बंदी नियम बाद घर-परिवार एक सपना हो गया है. आज बैंकिंग में काफी बड़ी संख्या में युवती काम करती हैं, जिनके बहुत ही छोटे बच्चे हैं, उन्हें शिशु-पान कराने का भी समय नहीं मिल पा रहा है. ऐसी भी घटनाएं भी सामने आयीं है कि कई ‘अर्थ-सैनिकों’ की अपने कार्य के दौरान जान भी चली गयी. हम लोग समझते हैं कि पब्लिक का बैंक टाइम खत्म होते ही इन ‘अर्थ-सैनिकों’ का काम खत्म हो जाता है जबकि हकीकत में उसके बाद उन्हें पूरे दिन का हिसाब-किताब मिला कर रखना पड़ता है, इतनी अफरा-तफरी के बीच इनको काम करना पद रहा है कि हिसाब किताब में चूक होना स्वाभाविक है जिस कारण से कई बार तो रात के बारह-एक-दो भी बज रहे हैं. न केवल ये, गलती से ज्यादा रकम का भुगतान कर देने पर खोट की रक़म उन्हें अपने व्यक्तिगत खाते से भरनी पड़ती हैं.


मेरा इन सब बातों को बताने का अर्थ यह कतई नहीं कि इस तरह के कर्तव्यनिष्ठ लोक सेवकों के प्रति कोई सहानभूति पैदा करना बल्कि आज उनको उसी प्रकार का आदर सम्मान मिलना चाहिए जो देश के अन्य सैन्य बल को मिलता हैं क्यूंकि देश यदि आतंरिक रूप से मज़बूत होगा तभी उसकी सीमायें सुरक्षित होंगी और यदि देश को अन्दर से मज़बूत करना है तो इन अर्थ-सैनिकों का उत्साह बढ़ाये रखना होगा.


अंत में भारतीय प्रधानमन्त्री श्री नरेन्द्रभाई को खूब-खूब अभिनन्दन जिनकी दूर-दर्शिता ने ‘व्हाट्-कॉलर बैंकर्स’ को राष्ट्रप्रेम में समर्थित ‘अर्थ-सैनिक’ बदल दिया.


स्वस्थ राष्ट्र, स्वस्थ तन और मन की कामना के साथ जय हिन्द

Living with Bad Posture Can Be Injurious To The Health

Posture is essentially the position of the body in space, the relationship of the body parts—head, trunk, and limbs—to each other. Changes in posture occur when any part of the body is moved. More so; how one looks and feels is directly related to one’s posture. Despite the importance of having good posture, most of us don’t do anything to improve it. And over time, bad habits lead to fatigue, depression, pain and headaches because we think it’s normal.

Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems viz. Chronic back, neck, and shoulder pain, Foot, knee, hip, and back injuries, Headaches, Stiffness, Fatigue, Muscle atrophy and weakness, Difficulty breathing, Digestion issues, Impingement and nerve compression, Sciatica and Carpal tunnel syndrome.

Poor Posture – How does it happen?

Often, poor posture develops because of accidents or falls. But bad posture can also develop from environmental factors or bad habits. Today, posture-related problems are increasing because we become a society that watches more television than any previous generation and we have become a more electronic society, with more and more people working at sedentary desk jobs or sitting in front of computer terminals.

Tips for keeping good posture lifelong

  1. Keep weight down – excess weight, especially around the middle, pulls on the back, weakening stomach muscles.
  2. Develop a regular program of exercise – regular exercise keeps one flexible and helps tone muscles to support proper posture.
  3. Buy good bedding – a firm mattress will support the spine and help maintain the same shape as a person with good upright posture.
  4. Pay attention to injuries from bumps, falls and jars – injuries in youth may cause growth abnormalities or postural adaptations to the injury or pain that can show up later in life.
  5. Have eyes examined – a vision problem can affect the way one carry oneself as well as cause eyestrain.
  6. Be conscious at working place ergonomics. Invest in an ergonomic chair, keyboard and mouse.
  7. Get up and stretch every half hour or hour, if possible. This will give body a break and allow organs to get the oxygen they need.
  8. Focus on exercises that strengthen core. A strong core will make it much easier for body to remain in an upright position.
  9. Practice yoga.Yoga encourages good posture. A large portion of the poses require keeping shoulders and chest broad, which open the lungs and allows breathing easily.

Posture ranks at the top of the list when we talk about good health. It is as important as eating right, exercising, getting a good night’s sleep and avoiding potentially bad habits. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, one cannot really be physically fit.


Pregnancy Yoga for Easy Childbirth

Pregnancy is an amazing time in a woman’s life, when phenomenal changes take place on a physical and emotional level. Yoga is an excellent way to prepare for pregnancy and childbirth and to minimize or prevent many of the common discomforts of pregnancy. The optimum time to begin yoga practice in preparation for childbearing is before pregnancy, although a gentle practice may be started under the guidance of an experienced teacher at almost any time during the term. Yoga can usually be safely practiced by women of normal health who have no complications related to present or past pregnancies. In cases where health issues or difficulties may exist consulting medical practitioner is always advisable. Gentle and modified yoga asanas practiced during the first, second and third trimester brings following benefits for the pregnant women:


Body Awareness

Yoga encourages being in the moment — to be fully present. It encourages listening to the body, to accept it as it is, and to surrender to its sometimes uncomfortable changes. During pregnancy, as uterus expands and grows heavier with increasing weight of unborn baby, results in shifting of body’s centre of gravity and encourages the lumbar spine to arch. This shift in weight places extra strain on lower back and neck. When combined with loosening joints due to hormonal releases it can all add up to a miserable time with back pain. Through gentle asanas and simple strength- building postures, a pregnant woman can improve her physical health. Yoga open up trouble spots such as lumbar spine, shoulders, neck, and backs of the knees, and enhances flow of oxygen-rich blood flush out toxins.


Keep in Shape

The hormone progesterone slows down the metabolic rate, meaning thereby the weight gain will be upto 50 per cent more than usual. Prenatal yoga, unsurprisingly, has come into vogue with as a way to stay fit during pregnancy — and to make it easier to get back in shape post-natal. The gentle exercises tailored specifically to the needs of pregnant women can be a good alternative to more high-intensity workouts that may not be advised for expecting mothers. Like any other yoga class, prenatal yoga sessions can help burn calories, as well as building strength and flexibility. Expecting mothers have an option to choose yoga sessions of varying intensities, from vigorous to slower and more meditative, depending on their needs.

Less stretch marks during pregnancy

Women whose skins are used to stretching with yoga get lesser stretch marks during pregnancy as compared to non-practitioners. As the volume of blood increases in the body during the pregnancy period, yoga helps to enhances healthy blood flow. Improved circulation acts upon the endocrine system which encourages glands more effectively, no matter how big is the belly.

Reduction in stress level

Yoga can be a safe, natural method of preparing for the miracle of childbirth by combining breathing and relaxation techniques with stretching, strengthening, and balancing exercises. The breathing exercises help in reduced stress level, relief of the symptoms of depression, easing back and joint pain, improved sleep, controlling nausea, developing the ability to exhale for the full length of a contraction. More over relaxation and breathing techniques help to release endorphins, natures’ natural painkillers.

Connect with unborn baby

One of the best things about yoga is the ‘me-time’ one gets – the quiet, reflective time where expectant mother shall focus on herself. The best thing a mother to be finds about yoga is the time to connect with the growing baby inside, feel every kick and flutter with each focused breathe and send wishes and thoughts down to him/her to be well and happy.

Deliver easy

Regular yoga practice makes it easier to withdraw from the outer world of distractions and focus on instinctive realm within during labour. Flexibility of body and mind which an expectant mother develops during yoga practice helps to accept and adapt to whatever happens when the time comes to deliver.

Win “Battle of Bulge” with sword of Homoeopathy…


Till about two decades ago, the issue of overweight was emerging as a public health concern primarily in children of developed western countries. However, Asian countries such as India have also caught up with this phenomenon. India is now being considered a fast weight gaining nation, ironically, at the same time it is also struggling with malnutrition. According to various studies, the current prevalence of childhood overweight in India could range from 4% to 22%. Obesity is mainly observed in urban children as young as three years up to 12 years. Out of every 10 urban children, at least three are obese and overweight. Most of these over-fed children belong to well-to-do upper and upper-middle class families.


Causes of obesity in children

As everyone already knows that children are becoming heavier, environmental and hereditary factors play the major role in childhood obesity. In only 5 to 10 percent cases endocrine, syndromic or CNS causes are implicated. The causes of childhood obesity may be following:


  • More and more children live in cities and suburbs where walking and other physical activities are discouraged by the design and the lifestyle.
  • There’s an increased consumption of fast food, which is high in calories and fat.
  • There’s a decrease in physical activities at school and after school. Children are usually driven to and from school. After school, the time that previous generations spent running around in the outdoors is now used for watching TV, surfing the Internet, and playing video games.
  • Endocrine –Growth Hormone Disorder, hypothyroidism, Cushing syndrome
  • Genetic syndromes- Prader-Willi, Laurence-Moon-Biedl, Turner.
  • CNS lesions – infection, surgery, radiation, craniopharyngioma
  • Miscellaneous-steroids, anti-epileptics.


Complications associated with obesity:

If proper treatment is not taken this may lead to further complications:

  • Congestive heart failure, hypertension, dyslipidemia, left ventricular hypertrophy.
  • Dyspnoea & fatigue, obstructive sleep apnea, asthma.
  • Stroke, Pseudo tumor cerebri.
  • Degenerative arthritis, low back pain, Blount’s disease.
  • Type 2DM, PCOS, Infertility.
  • GERD, Reflux oesophagitis.
  • Bipolar disorder, Depression/ Low self –esteem, Behaviour abnormalities.


Homeopathic treatment of childhood obesity

Homoeopathy is one of the most popular holistic systems of medicine. The selection of remedy is based upon the theory of individualization and symptoms similarity by using holistic approach. This is the only way through which a state of complete health can be regained by removing all the sign and symptoms from which the patient is suffering. The aim of homeopathy is not only to treat childhood obesity but to address its underlying cause and individual susceptibility. Dealing with obesity has to be directed to achieving two goals:


  1. Prevention: Homoeopathy can be an important part of these efforts. By eliminating the need to take conventional medications that are known to cause weight gain, such as hormones and antipsychotic medications, homoeopathy helps to significantly decrease the number of obese children.
  2. Treatment: Some children who are seemingly healthy still have a tendency to eat more than they need to and to become overweight. Constitutional treatment of these children addresses their core issues and ultimately helps resolve this problem, too.


Homeopathy treatment for obesity

As causatives are different, each person is not alike; homoeopathy treats with its individualistic approach. Constitutionally there are remedies that help with basic constitutional types that often have tendency to be overweight like, Antim Crud, Calcaria Carbonicum, Graphitis, Lycopodium, Natrum muriaticum, Nux Vomica, Phytolacca and many more. Homeopathic remedies for weight loss help in reducing weight by balancing the hormones and regulating the metabolic processes. The best part is that it is safe in all ages, non- harming, gives long lasting effects. Rational eating habits and exercise can make children strong and fit no matter what their innate structure and size are.