How to cope up with winters with Yoga and Ayurveda:

How to cope up  with winters with Yoga and  Ayurveda:

·         As we  feel  cold  in the season  and together with the headache, sore throat and sneezing, bouts with a running nose, application of dry.

•      A cloth bag that is warmed up should be kept over the nose and forehead.

·         Try to practise regular Kapalbhati and bhastrika practice to increase the oxygen level in the body.

•      A decoction(kadha)  made of a quarter teaspoon of dry ginger, cinnamon, Tulsi leaves , four pieces of pepper and a few springs of lemon grass laced with a spot of jaggery. Always drink them hot.

•      In general, addition of dry ginger, black pepper, Pippali  or rock salt to the cooked food will relieve the symptoms dramatically.

•      In fact anything with a pungent and spicy taste, use it in medicine, or in food, will dilute the kapha character of the cold and make one feel much better, try to keep yourself moisturise with oil massage. 

·         We are offering  Yoga and Ayurveda Pulse diagnosis scan and Consultation (www.yogahealthcarecentre.com) for more details.

How to remove the effect of Smog with Ayurveda..

Air Pollution in Delhi  and NCR cities, making the air condition worse. Hospitals are reporting a significant spike in respiratory conditions this time . But there are ways you can minimize the ill effects of this nasty pollution that's hurting your lungs. How we can minimize and remove the adverse effects of smog in the air, here are some  easy to follow ayurvedic  home remedies. 

1) NEEM
"There are herbal preparations, which adsorb pollutants and may also help detoxify the effects." One must wash the skin, hair with neem leaves boiled in the water. It will clear the pollutants stuck to skin and mucous membrane. If possible, also try to eat three to four leaves at least twice a week. It helps to purify blood and lymphatic tissue.

2) TULSI (BASIL)

Tulsi (basil) should be planted at every house to absorb the pollution. In addition, one should drink 10-15 ml of tulsi juice as it helps clear pollutants from the respiratory tract.

3) TURMERIC (HALDI)

"Turmeric powder half teaspoon with 1 tablespoon of ghee or honey, should be taken empty stomach in the morning,

4) GHEE
One can put 2 drops of cow ghee in each nostril every day in the morning and at bed time to stay clear from pollutants, It is important to have two to three teaspoon of homemade ghee daily. It is very much useful to remove the toxic effects of metals like lead and mercury and does not allow them to accumulate in bones, kidneys and liver."

5) PIPPALI
 an Ayurvedic doctor says, "Pippali is one of the super herbs for purifying lungs that enable easy breathing. It's very effective against lung infections due to its rejuvenation properties. A simple way to consume this is ¼ teaspoon Ginger, ¼ teaspoon turmeric and 1/8 teaspoon Pippali powder mixed in 1 tbsp honey and washed down with warm water. This should however be taken for maximum of seven days and not used in infants."

6) TRIPHALA
Pollution causes imbalance in tridosha and Triphala helps restore the immunity. One tablespoon of Triphala with 1 teaspoon of honey at night is the recommended dosage.

7) POMEGRANATE JUICE

Drink pomegranate juice as it is known to purify blood and is also a brilliant cardio protective fruit.

8) MASSAGE
We suggest a daily full-body warm oil massage aka Abhyangam, therefore, acts as a powerful recharger and rejuvenator of mind and body.

9) STEAM
 holistic healing expert recommends taking steam with 5-10 drops of eucalyptus oil or a drop of peppermint oil or ajwain . This should be done for five minutes twice a day.

10) AYURVEDIC HERB SMOKE

Dhoop (smoke created in earthen bowl) of Guggulu and Aguru, which are Ayurvedic herbs can be used to prevent dampness in the house, which is a leading cause of allergic cold and breathlessness.

11) WARM HOME COOKED FOOD

Eat home cooked, warm food instead of eating out . Incorporate herbs like turmeric, cayenne pepper, carom seeds, ginger etc in food. Add some pepper, and basil leaves to your regular cup of chai and in the meal.

12) PRACTICE  BREATHING

 Practice simple breathing asanas such as pranayam, kapalbhati , Bhastrika and jal neti to combat the ill effects of pollution. "Inhale from nose and hold for four seconds. Exhale from nose and breathe out the maximum air you can from the nose . Practice it for  5-10 times a day,

13) KUNJAL AND JALNETI: we can release its bad effects of pollutant by kunjal and neti, it is effective to do atleast once in a week to remove all the toxins from the respiratory tract."

14)AGNIHOTRA and other indoor plant: It is scientifically proven that Agnihotra kriya  at sunrise and sunset good to remove pollution

we can also  try to plant some indoor plants , Himalaya salt lamps, avoid deodorizers.

15) Jaggery (gud) it is a best tool from our kitchen after every meal and outing ..good for digetion and helps to remove pollutants from nasal passage and clears throat.

Have small piece of jaggery regularly.

 Hope these remedy help us to remove the adverse effects of Smog 

Stay healthy and happy always.

Dr.Monika Agrawal

Yoga health care centre

www.yogahealthcarecentre.com

Yoga alliance certified teacher

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Naturopathy day (brief introduction)

How to take correct breath

Procedure of correct breathing...as we inhale navel comes out and we exhale the breath navel goes in..so that diaphragm muscle easily move to help our lungs expand and contract to take proper and deep breath.. please check with yourself from a magazine.

Lie down on a mat , put a magazine on your navel. When you inhale magzine has to move up and we exhale our breath magzine has to move down .it's a simple exercise to correct your breath.

Please check and correct your breath to improve the vital force..

It's so important to improve prana level in our body..it's a basic health key to become physically, mentally healthy and happy..

Do's and donts during Yoga

Good Sleep remedies with Ayurveda and Yoga

Sound sleep remedies by Yoga and Ayurveda
Good, calm and sound sleep is important   for well being of Body, mind and soul..
Sleep is one of the most important aspects of life since it restores and rejuvenates the body. Without sleep, organs deteriorate at a rapid pace, and the mind loses its acuity. Unfortunately, many people struggle to achieve a truly restful sleep.  Sleep deprivation or poor quality of sleep impacts both short-term and long-term health with frightening consequences, like depression, obesity, loss of mental clarity and  mental fatigue etc
If you are experiencing difficulty sleeping, consider  following Ayurvedic and Yogic  principles known to improve sleep. Its not like as eight hours of sleep every night for everyone. Quality and quantity of sleep required by an individual to completely recharge in mind body and to rejuvenate new cells are considered crucial for health, bliss and longevity.
Napping
Ten-minute naps are good for Vata types. Long naps are permitted in the hot part of the summer, when days are long and nights are short. Sleeping during the day increases Kapha. Only the very weak, very young, very old, those exhausted , diseased, overwork, under the influence of intoxicants and other emotional or physical trauma should sleep longer than 15 minutes in the afternoon.  Sleeping during the day produces Ama(toxins).

Sleeping Positions 

Sleeping on the left side :  helps digestion. It promotes the functioning of the right nostril and is good. The right nostril heats and activates the body and when it is finctioning a person becomes more interested in food and sleep.
Sleeping in a sitting position provides the most alert sleep and is the best. Yogis often sleep sitting up.
Sleeping on the right side is relaxing, and it activates the left nostril, which cools and relaxes the body, making it easier for self-control (which is good for Yoga).
Sleeping on the back disturbs Vata. It activates both nostrils at the same time, which produces disease by (encouraging energy to leave the body). Sleeping on the back harms the brain.
Sleeping on the stomach disturbs everything. It causes disease by obstructing deep and healthy breathing.
Sleeping facing north draws energy from the body, and disturbs the body, mind and spirit. Sleeping with the head facing west causes disturbing dreams.
Before going to sleep it is best to wash the hands, feet and face. Then it is good to massage the feet and temples with a little warm sesame oil or ghee and meditate for a while to allow the negative impacts of the day to dissipate. Then perform some Pranayama practice like anuloma viloma pranayama  before sleeping.
Home remedies, tips and lifestyle for sound sleep
• It is best to go to bed only to sleep and not to read, write or think. It is best to rise immediately after awakening.
• It is best to wear the least amount of clothing possible and one should especially avoid socks.
• Do not cover the face while sleeping so as to breathe properly, otherwise a person breathes his own deoxidized air.
• Sleeping under the moon is very good, relaxing and calming Pitta, but sleeping under the sun increases Pitta.
• Sleeping while hungry is not good for health. Sleeping after lunch will increase Kapha and body weight.
• Create an optimal sleeping environment in your bedroom by using room-darkening shades and dim lighting.
• Schedule your dinner for early in the evening. A dinner between 6 and 7 p.m.( gap of 3 hours before sleep) is less likely to interfere with your sleep. Keep dinners light and free of strong spices.
• Attempt to set a regular bedtime before 10 p.m. or about 3 hours after the sun sets. Wake about an hour before the sun rises.
• Brush or comb your hair to lightly stimulate your scalp.
• Sleep in comfortable fabrics such as cotton.
• Breath deeply through your nose. Hold your breath for a few seconds, and then exhale through your mouth. Focus on your breath and visualize yourself in a relaxing place as you fall asleep.
• Engage in some form of  breathing exercise on a daily basis.
• Try taking a warm bath before going to sleep.
• Do not exercise within 2 hours of going to sleep.
• Do not smoke or drink alcohol, especially right before bed.
• Refrain from drinking coffee or other stimulants close to bedtime.
• Avoid doing work in your bedroom.
• Refrain from sleeping during the day unless you have done hard physical labor.
• If a person feels refreshed and inspired after he wakes up, then he has slept a right amount of time. If after waking up one feels tired and drained he is not sleeping the correct amount of time . You can change sleeping time by 15 minutes a day increments to see/check what is the proper amount of sleep one needs.
• Sleeping during the day disturbs blood flow. It causes disturbances of breathing, heaviness in the head, chest regions disorders and other problems.
• The best time to sleep is from three hours after sunset to 90 minutes before dawn. Early to bed and early to rise makes a man healthy, wealthy and wise.
• Going to sleep on a full stomach diverts the body’s energy from recharging the system and also causes bad dreams.
 • Arise and go to bed at about the same times each day. This helps your body and mind relax as the appointed bedtime approaches. Over time it conditions your physiology to fall asleep at that time.
•   Morning  the best time to exercise. If you exercise in the morning, it will help you fall asleep easier at night. Working out late in the day is not recommended as this will raise energy levels and set you up for activity rather than sleep. Exercise moderately in the evening if you have time, according to the needs of your constitution, every day.
• Do not eat a heavy dinner, and avoid spicy foods at night. Ayurveda recommends a light dinner eaten at least three hours before bedtime. A one-dish meal of a vegetable soup or moong bean khichadi is nourishing yet not too heavy. Do not drink too much water or other beverages after 6.30 p.m. drink a cup of warm milk at bedtime to help lull you into sleep. Take  the milk with a large pinch of nutmeg or Gulkand for Vata, cardamom and gulkand  for Pitta and dried ginger or turmeric for Kapha.
•  Use some relaxation techique record or Shavaasana with lower limb massage with warm sesame oil, almond oil or olive oil before you get into bed is also a pleasant, relaxing activity and helps improve sleep quality. Your bedtime massage oil can be spiced up with a few drops of essential oil of lavender. Take a very small quantity of oil in your palm and massage your lower legs, from your knees to your toes, and your lower arms, from your elbows to your fingertips, with easy up-and-down strokes.
• Keep your bedroom dark and at a comfortable temperature so that you are neither too warm nor too cold. Wear comfortable sleepwear to bed—cotton is ideal. Your bedroom should be quiet, clutter-free and free of work-related material. Do not have a TV in your bedroom.
• Do not drink alcohol or caffeinated beverages as they impact the quality and quantity of sleep you get. Avoid nicotine as well.
• As bedtime draws near, try to get your mind and body to settle down. Avoid working or reading/watching stimulating entertainment at least an hour before bed. Calming activities such as listening to soft relaxing music or just sitting quietly and practicing deep breathing can help your mind and body wind down gradually.
• Avoid napping during the day; it makes it harder to fall asleep at night. If stress or worrying keeps you up, learn and regularly practice a meditation technique. This will help strengthen your ability to deal with day-to-day stresses and worries.
• ¼ tsf Poppy Seed with a warm glass of milk an hour before bed will help you fall asleep easier. Poppy Seed, Jatamansi and Brahmi are ayurvedic herbs that help promote restful sleep, and lavender and sandalwood are relaxing essential oils that help promote ease of falling sleep and getting a better quality of sleep.


Bedtime

Vata persons should go to bed by 9 p.m. and sleep on their left side.
Pitta persons should go to sleep between 9 p.m. to 10 p.m. and sleep on their right side. Kapha people should go to bed between 10 pm and 11 pm and sleep on their left side.
Kapha persons like to sleep 8-9 hours. Sleeping this long slows down their metabolism and causes them to put on weight. It is best for them to wake up between 4:30 a.m. to 5 a.m. and then take a walk. This amount of sleep will make the body feel better and help them lose weight.You Can check your prakriti on any prakriti questionnaires or at our centre

Pattharchatta.........

Pattharchatta: 

Medicinal uses of Patharchatta : is used to treat clinical conditions such as asthma, blood dysentery, boils, bronchial affections, cough, diabetes, gout, insect bites, jaundice, dysuria, epilepsy, gout, hoping cough, jaundice, nephrolithiasis, painful micturition, pneumonia, respiratory troubles, tuberculosis, ureterolithiasis, arthritis, inflammation, hypertension and kidney stones. It stimulates production of urine and hence helps in urinary stones.


Uses of this plant:

1.Leaves of this plant is very good for removing kidney stone and multiple small gall bladder stone. Chew leaves (2-3) or extract leaves juice and drink before the meal  twice a day.

2.The juice or the bruised fresh leaves is good for arresting bleeding from wounds, cuts, ulcers.

3.Mix Patharchatta leaf juice (3 ml), jeera (3 g) and ghee (6 g) and take regularly for few days for blood mixed diarrhea.

4.its good on a small burns or mark we can apply plant or leaf paste is applied externally.

5.its paste of whole plant with cumin seeds is applied for boils.

6.Juice obtained from 4-5 leaves is mixed with one teaspoonful Mishri and one cup of warm water and taken orally.

7.For cough, we can also use warm leaf juice taken twice a day with honey for 3-5 days.

8.Leaf juice + coconut oil  on scalp at night is beneficial for Hair growth and dandruff.

9.In Diarrhea we can use its 5 to 10 ml juice of leaves with honey thrice daily.

10.For ear discharge  and pain in ear, warm yellow leaves of Patharchatta and extract its juice. Put few drops in ear.

 11.For Headache ,we can also apply its leaf paste applied over forehead.

12. In high blood pressure, scanty urine, dysuria, urinary problems ,we can use regularly chew (2-3) leaves of Pattharchatta twice day.

13.Leaf juice is taken in indigestion twice a day.

14.Inflammation, joint pain in arthritis, wounds, sprain, apply warm leaves of Patharchatta and apply at affected area with pain relieving oil.

15.Take fresh leaves juice for liver problems and Jaundice.
16. In Leucorrhoea you can take Patharchatta leaves juice (2 tablespoon) twice a day.

17. Poisoning due to bites of animals Warm Patharchatta leaves are applied over the bitten part.

The leaf juice can be taken in dose of 10-30 ml.

You just need to pluck a leaf from a Patharchatta plant and simply put it in wet soil or a dish with some water. In few days, the developing roots can be seen at leaf margins. After the roots, leaves appear and soon a new baby plant is ready which when planted can become independent plant. The plant prefers warm, sunny or shady places. The soil required should sandy and should not hold water.the new plants grow from the leaf of the plant. You can easily grow this plant at home.

Benefits of triphala for Eyes

Triphala Benefits for Eyes

Triphala helps eye muscles become stronger, this way improving eyesight. It is good in curing different eye problems like glaucoma,Dry eyes, progressive myopia and also conjunctivitis. If you have red , watery eyes, you can wash your eyes with a juice made from Triphala and the redness will reduce or even disappear.

How to make a Triphala Eye Wash water?

 if you have a certain eye disease, we recommend you talk to your doctor before using Triphala as your eyes may be too sensitive for it. The process is not complicated, however you need to do some forward planning.

Let’s start! Add half a teaspoon of Triphala powder in a glass, or ceramic cup and fill it halfway up with just boiled filtered water. Mix it well and leave it to cool. It has to be soaked in the water atleast for 8 hours to get maximum benefits. Use it only in the morning. Surely, you can do this in the morning and use it in the evening as well. Store the Triphala solution in a small, sterile , tightly covered jar in your bathroom.

How to Use It?

You can use an eye cup (easily found in any drug store). Fill it with Triphala solution and bathe one eye. With new solution, repeat for the other eye. You might feel, but not necessary, a smarting sensation. The vision should improve almost immediately and it gives a refresh feeling to your eyes.Triphala is an  amazing Ayurvedic medicine for different eyesight problems and not only. If you need it to repair something or just want to prevent a problem, try Triphala.

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Body limbs numbness causes and management

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Jamun - yummy Black berries benefits

Jamun  has many health and medicinal benefits. Being it a seasonal fruits, one should try to have more and more amount of Jamun  during the month of June, July and August. Some of the amazing and surprising health benefits of jamun are as:

Jamun  is good to treat digestive disorders such as diarrhea, dysentery and dyspepsia.
Jamun  along with curd is good against digestive problems.
Teeth related problems can be solved by applying jamun pulp..
Jamun  is beneficial in treating of piles and hemorrhoids.
It helps in cough and asthma.
Jamun  enhances your immune system.
It protects you from cold and acts as anti-aging agent.
The  fruit is best  to cure spleen enlargement and urine retention.
Jamun  should be taken to overcome the problem of female sterility.

Jamun precautions and side effects

Pregnant as well as breast-feeding mother should avoid jamun., It lowers blood sugar; therefore, one should not eat jamum before and after two weeks of surgery.
Eating of jamun empty stomach should be avoided.
Milk shouldn’t be taken after eating jamun.
Eating of excess jamun leads to body ache and fever. Excessive eating of it is also not good for throat and chest.
Heavy dose of jamun may cause cough and accumulation of sputum in the lungs.
Jamun enhances vatta dosha, so people with high vatta should avoid it.

Managing Pain and Deformities in Hip (or Hip Bone) : Exercises and Asanas

What best should we do in rainy season ( Pacify Vata).

Ayurveda describes increse of Vata and accumulation of Pitta in the body During Varsha ritu (Rainy season).This is the major cause of various diseases occuring during the rainy season. The food and lifestyle should  be such which helps in balancing Vata and Pita.

Diet in rainy season:

Water available in the reservoirs during monsoon is comparatively heavy to digest and the metabolism is sluggish during this period. An individual is likely to experience loss of appetite.Keeping this in mind one needs to make following changes in his diet:

• -- Consume light and fresh foods prepared from barley, rice and wheat
• -- Include cow’s ghee, lean meat, lentils, green gram, rice and wheat in daily diet.
• -- consume small piece of ginger with rock salt before every meal because of less appetite.
• -- take Sour and salted soups of vegetables.Onion, lean meat and vegetables may also be used in soups.
• -- If the days are cooler due to heavy rains, take a diet that is sour, salty and oily.
• --Drink boiled and cooled water mixed with little honey
• --Add ginger and green gram in your daily diet
• --Eat warm food and avoid eating uncooked foods and salads
• --avoid drinking excess of fluids at this further slows down the metabolism.
• --Avoid consuming stale food and unhygienic .
• --Avoid leafy vegetables during monsoon.
• --Avoid curds, red meat and any foodstuff, which takes longer time to digest. One may have buttermilk instead of curds.
• --Bhavaprakash states that consuming ‘haritaki (terminalia chebula) with rock salt or you can have Harad in monsoon season is beneficial to health.
• Use 1 tsp lemonjuice daily to boost immunity in water or dal etc but not in Direct form.
• Have a happy and healthy rainy season..

For more details You can contact me on www.yogahealthcarecentre.com

Yoga during Menstruation periods

Yoga & Meditation:

Yoga – Yoga is a Science of Body, Mind, Consciousness and Soul. It is a Holistic system, which means it takes into consideration not only the Physical, but also the Mental and Spiritual aspects. Positive Thinking, Perseverance, Discipline, Orientation towards the Supreme, Prayer as well as Kindness and Understanding, form a way to Self-Knowledge and Self-Realisation.

The Main Goals of Yoga are:

• Physical Health
• Mental Health
• Social Health
• Spiritual Health
• Self-Realisation of the Divine within us

Yoga exercises have a Holistic effect and bring Body, Mind, Consciousness and Soul into Balance. In this way Yoga assists us in coping with everyday demands, problems and worries. Yoga helps to develop a greater understanding of our Self and the Purpose of Life. The Purpose of Life is far greater and its spiritual investigation requires a Keen Intellect and a Strong Will. These are the products of a Healthy Body and Mind. For this reason, the ancient sages developed an integral system to keep the physical and mental faculties strong. This is the System of Yoga, a simple and natural programme involving Five Main Principles:

• Proper Exercise – Asanas
• Proper Breathing – Pranayama
• Proper Relaxation – Savasana
• Proper Diet
• Proper Thinking and Meditation

“Asana” is the Sanskrit word for a Physical Posture. In general terms, Asanas denotes a specific position which can be held in a relaxed and comfortable manner for a long period of time. Asanas are beneficial for the muscles, joints, cardiovascular system, nervous system and lymphatic system, as well as the mind, psyche and Chakras (Energy centres). They are psychosomatic exercises, which strengthen and balance the entire nervous system and harmonise and stabilise the practitioner’s state of mind. The effects of these exercises are a sense of contentment, clarity of mind, relaxation and a feeling of inner freedom and peace.

“Pranayama” are yogic breathing exercises to control the Prana or subtle energy which leads to the control of mind. The conscious guidance of Prana in the body gives rise to an increase in Vitality, physical detoxification and improved immunity, as well as the attainment of inner peace, relaxation and mental clarity.

“Savasana” is a process of Physical, Mental and Spiritual Relaxation. Periods of relaxation are included at the beginning and end of each Yoga class, as well as between the individual exercises. Physical and mental relaxation is prerequisite for the correct performance of all Yoga exercises and it is only in this way that the effects of the Asanas completely unfold.

“Proper  Diet”. An even greater factor in the maintenance of good health is the food we eat. What we eat influences both our body and psyche – our habits and qualities, in short, upon our whole being. Balanced and healthy foods include: grains, vegetables, pulses, fruit, nuts, milk and milk products, honey, sprouts, salads, seeds, herbs and spices. Foods to be avoided are old, reheated or denatured and non-vegetarian food. 
 “Meditation ” When the surface of a lake is still, one can see the bottom very clearly. In the same way, when the mind is still, with no thoughts or desires, you can see the ‘Self’. This is the spiritual goal of Yoga. To achieve a state of lasting happiness and absolute peace, we must first know how to calm the mind, to concentrate upon the Self and go beyond the mind so that we can deepen the experience of perfect concentration. This is the first step towards Meditation.

Decisions regarding your Health and Wellbeing and a  Stress Free, Happy life, are in your hands. Practice regularly with firm determination and success will be certain.

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Yoga for PCOD

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Difference between Yoga and physical exercise

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How to manage Back pain with yoga

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Yoga awareness videos

https://youtu.be/K3VM0GcjGk4?t=16-how to do Yog nidra

Benefits of Surya Namaskar

Surya namaskara is a series of twelve physical postures. These alternating backward and forward bending postures flex and stretch the spinal column through their maximum range giving a profound stretch to the whole body. Surya Namaskar has a deep effect in detoxifying the organs through  oxygeneration and has a deeper relaxing effect. Benefits of Suryanamskar:

Tones up the digestive system by the alternate stretching and compression of abdominal organs. It activates digestion and gets rid of constipation and dyspepsia. Strengthens abdominal muscles. Thoroughly ventilates the lungs, and oxygenates the blood. Acts as detoxifying agent, by getting rid of enormous quantity of carbon dioxide and other toxic gases. Promotes sleep and calms anxiety. Tones up the nervous system and improves memory. Normalizes the activity of the endocrine glands. Refreshes the skin. Prevents Skin disorders. Improves muscle flexibility. In women, stimulates the breasts to help firmness normally. Restores any lost elasticity, through stimulation of glands and the strengthening of pelvic muscles. Menstrual irregularity and helps  in easy childbirth and pregnancy discomfort. Prevents loss of hair and graying. Helps reduce fat and increase metabolism. Eliminates unpleasant smells(body odor)  from the body. Lends grace and ease of movements to the body. Revives and maintains the spirit of youthfulness. Broadens chest and beautifies arms. Makes the spine and waist flexible. Produces health, strength, efficiency and longevity.

When to avoid  Surya Namaskar?

Pregnant women should not practice this after third month of pregnancy. Patients of Hernia and high blood pressure are warned against this practice. People suffering from back conditions should seek proper advice before commencing Surya Namaskar. So enjoy Suryanamaskar and stay happy healthy and Young always., Suryanamaskar 12 steps.