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Yoga & Panchkarma to get rid of Headache, depression, and Insomnia

Lifestyle changes are simple but powerful tools in treating depression and anxiety, and they are an essential component of an integrated approach to treatment. In some cases, lifestyle changes alone can lift depression or relieve anxiety, so it makes sense to start with them right away.Depression is a condition that generally is associated with being “stuck” in a mood of sadness or grief accompanied by a number of physical symptoms.
The following are safe and very beneficial types of pranayama for depression, anxiety, and for general health and wellness:

Surya Bheda
How to Perform Surya Bhedana Pranayama (Without Bandha)

  • Sit comfortably in Padmasana or Siddhasana.
  • Keep your head and spine erect with eye closed.
  • Shut your left nostril with your ring finger and little finger.
  • Now breathe in (inhale) slowly and deeply through your right nadi.
  • After that, shut your right nadi with the thumb of your right hand.
  • Then exhale through your left nostril, along with keeping your right nostril closed.
  • This is one cycle is completed.
  • Repeat this process around 5 – 10 times.

How to Perform Surya Bhedana Pranayama with Bandha

  • Sit comfortably in Padmasana, Siddhasana or Swastikasana.
  • Keep your head and spine erect with eye closed.
  • Shut your left nostril with your ring finger and little finger.
  • Now breathe in slowly, deeply and quietly (without making any noise while inhalation).
  • When inhalation is completed, then shut your right nadi (right nostril) with your right thumb, left nadi is closed also.
  • Hold your breath and make Jalandhar Bandha and Mula bandh also.
  • Now hold the position with bandha for 5 to 10seconds. (Hold your breath with lock (bandha) as long as you can.
  • Release Jalandhar bandha and open your left nostril and exhale slowly.
  • Repeat this act for 5 to 10 times.

Benefits of Surya Bhedana Pranayama

  • Surya Bheda Pranayama activates the body functions.
  • Very helpful for increasing the digestive fire.
  • Best for awakening the Kundalini Shakti.
  • Surya Bhedana Pranayama cures all diseases that are caused by insufficiency of oxygen in the blood.
  • It cleans the frontal sinuses.
  • Beneficial in Vata related problems.
  • It destroys intestinal worms.
  • Best for winter sessions.
  • If you feel cold in your feet or hands then try this.
  • It creates lots of energy.
  • Boost the Appetite.It is the best breathing exercise for cold and cough, Asthama, or other repiratory problems.
  • Best and simple method in Low blood pressure.
  • It cures gas problem.
  • Best for those Women who are suffering from a lack of sexual desire.
  • Useful in Leucoderma and other skin related problems.

Kapalabhati

Steps:

  • First, sit on the Padmasana and close your eyes and keep the spine straight.
  • Now take a deep breath (inhale deeply) through your both nostrils until your lungs are full with air.
  • Now Exhale through both nostrils forcefully, so your stomach will go deep inside. As you exhale you feel some pressure in your stomach.
  • While the process of exhaling there is a hissing sound, at this point try to think that your disorders are coming out of your nose.
  • Repeat this process for 5 minutes.

Benefits of Surya Bhedana Pranayama:-

  • Surya Bheda Pranayama activates the body functions.
  • Very helpful for increasing the digestive fire.
  • Best for awakening the Kundalini Shakti.
  • Surya Bhedana Pranayama cures all diseases that are caused by insufficiency of oxygen in the blood.
  • It cleans the frontal sinuses.
  • Beneficial in Vata related problems.
  • It destroys intestinal worms.
  • Best for winter sessions.
  • If you feel cold in your feet or hands then try this.
  • It creates lots of energy.
  • Boost the Appetite.
  • It is the best breathing exercise for cold and cough, Asthama, or other repiratory problems.
  • Best and simple method in Low blood pressure.
  • It cures gas problem.
  • Best for those Women who are suffering from a lack of sexual desire.
  • Useful in Leucoderma and other skin related problems.

Bhastrika

  • Steps of Bhastrika Pranayama
  • Sit on the Padmasana (Lotus Pose) with eye closed.
  • Take a deep breath in (inhale), filling the lungs with air.After that gently breathe out.
  • In this inhaling and exhaling should take the same length of time-2.5 seconds to breathe in and 2.5 seconds to breathe out.
  • While you breathe in (inhale) assume that you are taking in positive energy and vibrations, and that you are being energized by them.
  • During breathe out (exhale), imagine that you are taking out all the toxins from our body and find. (feel that during breathe out all the toxins comes out through your breathe)Benefits of Bhastrika Pranayama
  • It gives strength to lungs.
  • Helps in allergies, Asthama, repiratory diseases, tonsil and thyroid.
  • Gives calmness to the mind.
  • Brings the proper balance of three Dosha.
  • Purifies the blood and kicked out the foreign objects and toxins form body.
  • Our heart and head get adequate quantity of fresh and pure air by which our health is improved.
  • Heats up our body.
  • Helpful in common cold.
  • It improves our immune system.
  • Bhastrika pranayama is the best way for gaining enlightenment and tranquility.

Dirga
Steps:

  • Come to lie down on your back with the eyes closed, relaxing your face and your body. You can keep the legs outstretched or bend your knees and bring the soles of your feet to your mat if that’s more comfortable. If you bend your knees, let them rest upon each other.
  • Begin by observing the natural inhalation and exhalation of your breath without changing anything. If you find yourself distracted by the activity in your mind, try not to engage in the thoughts. Just notice them and then let them go, bringing your attention back to the inhales and the exhales.
  • Then begin to inhale and exhale deeply through the nose.
  • On each inhale, fill the belly up with your breath. Expand the belly with air like a balloon.
  • On each exhale, expel all the air out from the belly through your nose. Draw your navel back towards your spine to make sure that the belly is empty of air.
  • Repeat this deep belly breathing for about five breaths. This is part one.
  • On the next inhale, fill the belly up with air as described above. Then when the belly is full, draw in a little more breath and let that air expand into the rib cage causing the ribs to widen apart.
  • On the exhale, let the air go first from the rib cage, letting the ribs slide closer together, and then from the belly, drawing the navel back towards the spine.
  • Repeat this deep breathing into the belly and rib cage for about five breaths. This is part two.
  • On the next inhale, fill the belly and rib cage up with air as described above. Then sip in just a little more air and let it fill the upper chest, all the way up to the collarbone, causing the area around the heart (which is called the heart center in yoga), expand and rise.
  • On the exhale, let the breath go first from the upper chest, allowing the heart center sink back down, then from the rib cage, letting the ribs slide closer together. Finally, let the air go from the belly, drawing the navel back towards the spine.
  • You are practicing three-part breath! Continue at your own pace, eventually coming to let the three parts of the breath happen smoothly without pausing.
    Continue for about 10 breaths.

Shirodhara the ayurvedic proven method to a relief headache and insomnia instantly.Panchkarma to get rid of headaches

Read about Shirodhara here by clicking here.

Dr. Nitesh Khonde is an Ayurveda Specialist, Ayurveda doctor, Holistic healer, writer and consultant based in Nagpur, Maharashtra. parijatak.com

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