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Yoga and Ayurveda - Ayurvedic Therapies in Kerala

Balasana

The Child's Pose or Balasana is a mild yoga posture that can stretch your lower back and relieve lower back stiffness. It's possibly the easiest pose in the practice of yoga aside from Savasana (corpse pose). Sit back and bring your hips towards your heels, starting on your hands and knees. After that, put your hands on the ground and extend your arms in front of you. Take a few long, slow breaths and lower your forehead to the ground.

Bhujangasana

A basic yoga practice that helps open up the back is Bhujangasana. Start by lying on your stomach with your feet flat on the floor and your legs extended behind you. Apply pressure to the floor using the tops of your feet, thighs, and pelvis. Make sure your elbows are tight against your sides while you maintain your hands on the floor below your shoulders. Breathe in and lift your chest off the ground with your arms while keeping your pelvis in contact with the ground. For fifteen to thirty seconds, hold the posture and take deep breaths. Exhale and return to the floor.

Uttanasana

This easy-standing yoga pose helps loosen up the muscles in the lower back and is beneficial for back discomfort. Place your feet hip-distance apart as you stand. Inhale deeply and move your arms out to your sides and up above your head in a single fluid motion. Take a few deep breaths and let your head hang while you hold this position. Gently bend your knees and roll yourself back up to a standing posture. Do this three to five times.

Chakravakasana

By lightly massaging your spine and extending the back muscles, the “cat cow” yoga pose helps to relieve lower back discomfort. Start on all fours with your hands shoulder-width apart and your knees hip-width apart. Breathe slowly in, then look up at the sky with a tiny arch on your back. Next, slowly release your breath and arch your back by looking back down towards the floor and drawing your belly button towards your spine. Throughout your practice, repeat this sequence five to ten times (or as often as you feel comfortable doing so), keeping the movements in sync with your inhalations and exhalations.

Yoga For Backpain

When it comes to soothing low back pain, yoga is one of the most effective methods. The practice aids in stretching and strengthening muscles that support the back and spine, like the paraspinal muscles for bending, the multifidus muscles for stabilizing vertebrae, and the transverse abdominis for spine stability.

Yoga is an extremely beneficial practice if you are suffering from back pain. If you’re seeking relief from back discomfort and pain, yoga is the perfect exercise for you. Discover how yoga asanas can help alleviate persistent back pain.

Tadasana

Your feet should be positioned hip-distance apart or closer, with your toes and knees facing forward. To achieve proper alignment, ensure that your shoulders are relaxed and directly above your hips. Lengthen your spine so that the top of your head is lifted upwards, and allow your arms to rest comfortably at your sides. Locate a central point at eye level and let your breath deepen. Make sure that the weight is evenly spread from the front to the back of both feet. Assume this position for grounding, calming your mind, or resetting your day.

Virabhadrasana I

Start by standing in Mountain Pose, using a chair to maintain balance. Move one foot back a few feet and angle the toes of your back foot slightly outward, while maintaining square hips facing forward. Make sure the front knee doesn’t go beyond the ankle as you lunge. Make sure your shoulders stay aligned with your hips and keep your gaze forward. For stability, you can bring your hands to your hips, shoulders, or up overhead. If you prefer, you can keep one hand on the chair for safety. Inhale deeply five times and then switch to the opposite side.

Adho Mukha Svanasana with Chair

Assume the Mountain Pose position while standing behind a chair with the chair’s back towards you. Hold onto the chair’s back and move backwards, using both feet. Maintain a long back and step back to a comfortable distance for your shoulders, with your hips reaching behind you. Make sure your heels stay grounded while keeping your knees relaxed or slightly bent. Take five breaths and then come back to Mountain Pose.

Vrikshasana

Take on the Mountain Pose stance, maintaining balance while holding onto the back of a chair with your left hand. Move your body’s weight to the left foot, while simultaneously bending the right knee and rotating the right hip to the side so that the knee points rightward. Raise your right foot until it reaches your ankle or lower leg. Extend your left hip to avoid leaning to that side. Identify a point of focus and extend your right arm upwards to a comfortable position for your shoulder. Test your balance by briefly removing your left hand from the chair. When you’re prepared, return to Mountain Pose and attempt it on the opposite side.

Trikonasana

To perform the stretch, stand with your feet spread wide and extend your right foot out at a 90-degree angle, ensuring that the leg closer to your torso remains in position. Keep your feet pressed down on the ground, maintaining a balanced weight distribution. As you inhale, bend your right arm to the ground and raise your left arm as you exhale. Make sure to maintain a straight waist as you bend your body sideways, avoiding any forward or backward movement. Take long, deep breaths while stretching as much as possible. Repeat the process on the other side.

Yoga for Arthritis

Those who suffer from arthritis could find yoga more enjoyable than conventional forms of exercise. Yoga is a fantastic alternative that can help with stress reduction, flexibility enhancement, and joint pain reduction. It also helps with sleep, which is another issue that many with chronic pain face.

If arthritis is making it difficult to perform regular exercises due to swelling of joints and pain, yoga is the best alternative for you to try. Explore how yoga can help reduce joint pain and improve flexibility and mobility. Learn yoga poses that will help arthritis patients improve balance and build muscle.

Dhanurasana

The yoga pose regulates and strengthens the pancreas, controlling insulin sensitivity and blood sugar levels. Lie face down with your legs spread apart. Place your arms on either side and bend your knees, gripping your ankles. Raise your chest upwards and inhale simultaneously. Pull your legs while stretching your arms and thighs at the same time. Maintain a straight face and hold the pose for about 15 seconds. Exhale as you lower your chest to the ground and release your ankle.

This yoga asana for diabetes engages and strengthens multiple muscle groups, including the spine, quadriceps, and triceps brachii. This posture improves muscle strength and helps lower blood sugar levels. Start Bhujangasana by lying on your stomach and stretching out your legs. Align your arms perpendicular to the ground, parallel to your ribcage. Lift your body off the ground by applying pressure to your arms and maintain a straight gaze. Take a deep breath and hold the position for around 15 seconds before releasing.

Tadasana is a simple yoga pose that is beneficial for individuals with diabetes. It aids in lowering blood sugar levels and enhancing mental focus. By practicing the pose, you can increase body flexibility and strengthen your knee muscles. Position your arms on either side and stand upright on a smooth surface. Inhale slowly while facing your palms upward. As you breathe in, raise and lower your arms. Maintain the position for a total of 15 seconds. Repeat the pose ten times and breathe out as you bring your arms down.

To naturally manage diabetes, try the excellent yoga pose, Balasana. In addition to relieving stress, it effectively reduces pain in the neck, back, and rotator muscles. Position your body in a kneeling stance with your knees spread wide like your hips. Move your body backwards until your hips touch your heels. Bend your head down to touch the ground while extending your arms straight ahead. Your back will experience pressure from this. Maintain the position for 5 minutes and then relax to return to the normal seating position.

Viparita Karani

This particular yoga pose promotes the functioning of different internal organs, such as the pancreas, aiding in diabetes control. This yoga pose is important for managing diabetes. Regular practice of this pose aids in blood pressure regulation and lowering blood sugar levels. Perform the pose by placing a towel under your head for support while lying on the wall’s side. Rest your legs at a 90-degree angle against the wall and allow your neck, head, throat, and chin to relax. Make sure your arms are straight and keep them at your side. Remain in this position for 10 minutes before gradually lowering your legs to the ground.

Yoga for Diabetes

Regular yoga practice has several well-known health advantages, such as lowering blood pressure, increasing mobility, reducing stress, and possibly even reversing moderate diabetes. For people with type 2 diabetes, mind-body techniques including yoga, deep breathing, and meditation may further lower blood glucose levels.

Yoga is a form of exercise that has numerous positive effects on your health. Yoga aids in weight loss and decreasing stress levels. Engaging in daily meditation not only improves mental health and determination but also facilitates the adoption of lifestyle changes essential for controlling diabetes. Explore how Yoga can be beneficial in managing diabetes.

Balasana allows for a peaceful and relaxing experience. Start on all fours, then bring your big toes together and slightly separate your legs wider than hip-width apart. Exhale and sit back on your heels, maintaining forward extension of your arms. Make sure your inner thighs provide comfortable support for your outer ribs. You can either keep your arms forward or move them to rest by your side. Extend your spine and stretch your sacrum towards your heels. Slightly tuck your chin to elongate the back of your neck. Place your forehead on the ground. Expand your ribcage towards your thighs as you inhale, and relax your body towards the floor as you exhale. Remain for 1–3 minutes.

Paschimottanasana

Start by sitting on the floor with your legs extended in front of you in Dandasana. Keep your back straight, with your heels extended away from your body and your fingertips pressed into the floor next to your hips. Inhale. While exhaling, fold forward from the hips, maintaining a long torso and straight spine. Extend your arms along the outer edges of your legs, reaching as far as possible while keeping your spine elongated. When possible, use your hands to hold the sides of your feet. With each breath in, gently lift and lengthen your front torso, and with each breath out, relax a bit deeper into the forward bend.

Virasana

Place your knees on the ground, keeping them hip-width apart, and point your feet straight behind you. Make sure you have a block or folded blanket for a more comfortable sitting position. Remain seated on the ground either on your feet or on a block positioned between your feet. Keep a straight back and stretch the top of your head towards the ceiling, lengthening your neck. If you experience knee discomfort, raise your seating position with extra blocks or blankets. Let your hands rest comfortably on your thighs as you close your eyes. Pay attention to your breathing. Pay attention to the duration of your inhalation and exhalation.

Savasana

Lay flat on your back with legs and arms relaxed by your side. Bring your shoulder blades down and tuck them in while slightly pulling your chin in. Relax and let your legs and feet turn outward. Allow your entire spine to relax towards the floor. For a proper Savasana, aim for a minimum of 10 minutes, although 20 minutes is even more beneficial for complete relaxation of the body and mind. It takes practice to master Savasana, so gradually increase the duration of your sessions in the pose.

Yoga for Hypertension

Yoga is a useful lifestyle intervention since it not only lowers stress but also has the ability to lower blood pressure, cholesterol, glucose levels, and heart rate. The breathing pattern used in yoga poses can help regulate blood pressure and relieve stress. It will also enhance the functioning of your heart.

Yoga provides a powerful yet gentle method for managing hypertension. Yoga uses gentle movements, controlled breathing, and meditation to decrease stress and encourage relaxation. Incorporating yoga into your life can empower you to effectively handle hypertension and boost your overall well-being.

Surya Namaskar

Stand tall and face east, where the sun emerges. Keep feet and knees aligned. Maintain a steady breathing rhythm. Place folded arms with palms together at chest level, and take a deep breath. Stretch by extending your arms overhead and leaning back. Exhale, bend at the waist and reach palms to the floor. Straighten your arms, bend forward, and touch your forehead to your knees. Inhale and extend your right leg back, squatting on your left foot. Place your right knee down and lift your chin. Extend your left leg back to create a plank, while your arms support your body. Exhale, bend legs, lower knees and chest to floor, maintain raised abdomen and hips. Rest your forehead on the ground softly. Inhale deeply and arch your back like a cobra. Rest your palms and elbows on the floor, keeping your lower body down. Exhale and form an inverted “V” shape with your body, keeping your head down. Inhale while stepping forward with your right leg, lifting your head. Exhale and move your left leg forward, positioning your left foot between your hands. Lower your forehead to your knees and let your neck relax. Inhale and slowly stretch your body, reaching your arms overhead and pointing your fingers upwards. Carefully arch your back and gently bend your arms. Exhale deeply, lift your upper body and arms, lower your arms with palms facing down, and then relax and return to the initial position.

Setu Bandhasana

Lie down on your back, bending your knees and placing your feet on the mat. Keep your feet hip-distance apart and try to slide them as close to your glutes as possible. Place your arms next to your body, palms facing down. Lift your hips by pressing down through your feet, starting from the pubic bone instead of the navel. Lower your upper arms and interlock your hands behind your back, with your pinkie fingers pressing against the mat. Stretch out your collarbones and move your shoulders towards your back. Ensure that you continue to press down firmly on your heels and draw your thighs toward each other, keeping them at a hip distance. Lengthen your spine by reaching your thighs towards your knees. Exhale and lower yourself to the mat as you release your hands to finish.

Naukasana

This seated yoga pose can reduce belly fat, improve digestion, enhance blood circulation, strengthen abdominal muscles, and regulate lung, pancreas, and liver function. Rest on your back, ensuring that your feet are together and your arms are alongside you. Inhale deeply and then, as you exhale, raise your chest and feet off the ground, extending your arms towards your feet. Ensure that your eyes, fingers, and toes are in proper alignment. Notice the pressure in your naval region as your abdominal muscles tighten. Continue taking deep and effortless breaths as you hold the position. Lower yourself back to the ground and relax as you exhale.

To begin Dhanurasana, lie down with your feet spread wide and your toes pointing outwards. Position yourself on your stomach, facing down, and keep your arms near your body. Relax your spine by stretching your legs and taking deep breaths. As you exhale, bend your knees and bring your legs and feet close to your lower back comfortably. With your left hand, hold your left foot, then slowly extend your arms backwards and keep your right foot. Pull your legs up by lifting your knees off the ground and your chest up off the ground at the same time, so that your hands and arms resemble bowstrings. Raise your head slowly and tuck it as far back as you can to support your weight on your abdomen rather than your ribs or pelvic bones resting on the ground. When lifting, try not to combine your legs at the knees since this could limit the height of the rise. After you’ve fully extended your upper body, bend your ankles, knees, and thighs. Stay in the bow position for a few minutes, and then gradually come back to the starting position.

Yoga for Obesity

Yoga's healing properties can help combat obesity and its associated diseases. Yoga therapy takes a more holistic approach to weight loss than just burning calories. It enhances metabolism and regulates hunger by combining yoga poses with conscious breathing. Yoga therapy is a recommended comprehensive strategy that promotes a healthy lifestyle and long-term weight loss.

Yoga could be beneficial if you’re looking to lose or keep your weight in check. Yoga has been found to have numerous benefits, including stress management, mood improvement, reduction of emotional eating, and the creation of a supportive community. These advantages can contribute to weight loss and its maintenance. Discover various yoga asanas that can combat obesity.

Keep your feet hip-width apart and take a deep inhalation. Extend your torso forward and exhale, lengthening your spine over your legs. Keep your elbows secure or rest your hands on your shins or the ground. Don’t force yourself to reach the floor; instead, aim to lengthen your spine and unwind your neck and shoulders. This forward bend is great for releasing neck tension and providing a gentle stretch to your hamstrings, calves, and hips. Be mindful of your back injury and proceed with caution. If reaching the floor is hard, use blocks to support your hands. Inhale and exhale through your nose smoothly. Bend your knees slightly if your hamstrings are tight. Relax your neck muscles by shaking your head gently. Rise gradually to avoid feeling lightheaded.

Supta Baddha Konasana

Position yourself on the mat by lying down, bending your knees, and bringing your feet near your tailbone. Allow your knees to relax apart while supporting your hips with blocks or firm cushions placed under your knees. In case of tight hips, try adjusting the position of your feet to increase the distance from your tailbone or use more blocks or cushions under your knees to raise yourself higher. Extend your arms on the floor at a 45-degree angle from your torso, palms facing upward. Don’t push down on your knees for extra tension. You should experience a mild stretch in your hips and groin, without any pain.

Your feet and ankles may feel swollen and tired, particularly if you spend your day on your feet. This easy position aids in the circulation of your blood. Locate a vacant spot on your wall and position your mat at a right angle to it. Please take a seat on the mat and try to bring either your left or right side as close to the wall as you can, allowing your side body to touch the wall. Take a moment to lie down on the mat and gently place your legs against the wall, while allowing your arms to relax beside you.

Take a deep breath as you lie down on the mat and bring your knees in close to your chest. Exhale and extend your legs outwards, making sure your tailbone remains grounded on the mat. Position your feet hip-width apart and relaxed, facing the mat’s edges. Relax your lower back, making sure there is no discomfort or tension. Let your arms relax by your sides, palms up. Ensure that your shoulders are not hunched. If you notice any tension, consciously relax them away from your ears. If you want more comfort, use a folded towel to cover your eyes and block out all light.

Yoga for Insomnia

Yoga has been proven beneficial for people of all ages and can enhance sleep quality. From young children to elderly adults, yoga provides a range of health and sleep advantages. Yoga practiced occasionally is likely to improve sleep quality more than no practice at all. However, those who consistently practice over an extended period of time report better-quality sleep.

Yoga provides a gentle and restorative method to relax at the end of the day. For people struggling to fall asleep at night, practicing yoga can relieve tension and stress, which can contribute to a relaxed state of being and improve your chances of getting a good night’s sleep. Discover how various yoga poses can help deal with insomnia.

<p>Yoga goes far beyond just physical exercise, as it promotes overall healing and restores body balance, ultimately preventing diseases and disorders. Yoga supports the body’s natural healing process, enhances overall health, and contributes to a longer life.</p>

Healing from Within :

<span>The Therapeutic Power of Yoga as Medicine</span>

There are many physical and mental Benefits of Yoga in Ayurveda. Yoga is considered as a medicine for arthritis, diabetes, hypertension, obesity, insomnia, etc.

Yoga As Medicine

Discover the healing power of yoga as medicine. Yoga has proven therapeutic benefits in aiding individuals with a wide range of physical and mental illnesses. The physical benefits of yoga are what make this ancient practice truly miraculous for patients with different medical conditions.

Yoga, as medicine, takes a comprehensive approach to well-being, combining physical movements, mindful breathing, and meditation to support healing and disease prevention.