Best 5 yoga exercises to stay young

Staying Young:

Our body’s balancing systems are monitored through a series of chemical messengers called hormones.Hormones regulate the our aging process. Hormones are produced in our glands. Excessive stress, fatigue, pain, depression,nutritional deficiencies damage glands. HGH (human growth hormone) is the main hormone for staying young and long life. It improves breathing capacity and the skin glazes. This HGH hormone is largely generates during deep sleep. HGH repairs the tissues during the sleep.
In the neck area, the thyroid gland generates the thyroid hormones responsible for weight-loss and regulates the body’s metabolic speed.

Four Steps of yoga:

Step 1: Warming up: Do a few joint movements to warm up.
Step 2: Stretching to the limit: Do a not overdo anything, but stretch a little more than your usual ability.
Step 3: Correct Breathing. Do normal breathing in a relaxed manner.
Step 4: Closing: Rest for a few minutes in corpse pose before undertaking normal activities.

Proper yoga exercises regulates the growth hormones. Do stretching exercises before bed to relieve tension. It helps you to relax tension. Five most important yoga exercises are as follows:

Five Yoga exercises:

1. Twisted Chair Pose
Act as if you are sitting in an imaginary chair. Keep your heels in firm contact with the earth. Bend your knees and move your upper body forward at 45 degrees. Do this five times in the morning and six times in the evening, in empty stomach.
2. Upside-Down Relaxation
Lie down on your back and extend your legs up the wall.

Wall Yoga Pose

Wall Yoga Pose

3. Goddess Pose (Hip Opening Pose):
Stand in a position with the feet 2 feet apart.Turn the feet out 60 degree towards the wall. Bend the elbows at shoulder height and turn the palms facing each other and open the chest. Do this exercise in the morning 5 times daily.
4. Half-Moon Pose
Straightening the left leg towards the sky, then right leg one by one.
Do this exercise along with cobra pose in the morning three times.

5. Hanumanasana (Monkey Pose):
This is the king of all yoga poses for staying young and long life.
The yogi pushes one leg forward and one leg backwards until they are in the splits position. Once the yogi has moved the legs into position, there are several variations of arm and upper body position including various systematic kriya yoga
mudra.
If you can not do anything, you must do monkey pose once per day. If you can’t do it once per day do it at least once per month.

Along with yoga poses you may practice some kriya yoga pranayama.

Yoga beyond Stress Strain and Anxiety

Over the last two decades, the researchers studied the brain’s response to yoga in great detail. Yoga is an easy way for relaxation. Ten minutes Mindful meditation with yoga is a good combination for health benefits.
You can do daily kriya yoga pranayama.
The stress hormones cycles among these three glands, namely hypothalamic-pituitary-adrenal (HPA) axis works in a feedback loop. When you’re faced with a major stress, the cone-shaped hypothalamus at the base of your brain releases CRH (corticotrophin-releasing hormone), which then does a hula dance on your pituitary gland, stimulating it to release another hormone called ACTH (adrenocorticotropic hormone) into your bloodstream.

ACTH signals your adrenal glands to release cortisol and facilitates production and then release of norepinephrine (also known as adrenaline, the fight-or-flight chemical). These four chemicals serve as your body’s SWAT team—they respond to emergencies.

Adrenaline increases your blood pressure and heart rate, while cortisol releases sugar in the form of glucose to fuel your muscles and your mind. Then, to close the loop, cortisol travels back to the hypothalamus to stop thgood production of CRH. Stress over, hormones released, body returns to normal.
Regular yoga exercise revitalize the feedback loop. Walking in the morning is a very good practice.
You can do Pelvic Tilts, Cat – Cow Stretches and Sun Salutation are good example for yoga. You can practice dance yoga, water kriya yoga are helpful.

Kriya Yoga for Stress Relief

Combination of kriya yoga, pranayama and free hand exercise are having wonderful effect on body mind and soul. In kriya yoga the kriyas should be practised in a very gradual and controlled manner. Kriya injects adrenaline hormone into your system, which gives boost to your moods. However too much practice of kriya, may put you into an agitated state and increase your stress. According to my yoga teacher, Sri Amit Ray, “Vipassana and kriya yoga should be practised together in a graceful manner. Vipassan will help you to observe the state of your mind and body. Kriya yoga will help you to eliminate your past karma blockages. Graceful Kriya Yoga with love is the way to enlightenment.” Your love towards family, friends and God is the way the reduces stress in life.

Graceful Kriya Yoga improves your heart rate and reduces your blood pressure. It boosts your immune system and reduces the muscle tensions. It will put you directly into a mental state of bliss. It helps you to develop better digestion and elimination process. According to great Kriya Yogi, Lahari mahasaya it is no the number of kriyas per day, which matters, but the quality of the kriya is important.

According to Sri Ramakrishna the life of a yogi should always be in fun and cheerfulness. In this regard, one of his students mentioned “In the Western world the idea of a religious man is that he never smiles, that a dark cloud must always hang over his face, which, again, must be long-drawn with the jaws almost collapsed. People with emaciated bodies and long faces are fit subjects for the physician, they-are not Yogis. It is the cheerful mind that is persevering”

So combination of fun, cheerfulness, pranayama, free hand exercises, a little bit of vipassana, Graceful Kriya Yoga makes the life happy and joyful and reduces stresses in life.

Kriya Vipassana

Kriya Vipassana

Yoga: To Release Arthritis

Arthritis is a degenerative condition causing wear of the articulating surfaces, resulting in pain at rest, pain with movements, restriction of movements and in severe cases, deformity.

The word “arthritis” means “joint inflammation” — the Greek “arthron” means “joint”, and the Latin “itis” means “inflammation. Arthritis is a term that covers many different medical conditions that affect the joints, and is the main cause of disability in older people.

With arthritis, something goes wrong with the joint, depending on the kind of arthritis — it could be that the cartilage is wearing away, a lack of synovial fluid, or it may be an autoimmune disorder, or a combination of factors. Joint injuries may also eventually lead to arthritis.

Osteo Arthritis

Types of Arthritis:

The most common forms of arthritis are osteoarthritis and rheumatoid arthritis.

The most common type is osteoarthritis, which is wear and tear associated with ageing. It can be accelerated, or aggravated, or even caused by trauma, excess body weight, obesity, mal–alignment of the joints or congenital joint deformities (dysplasia).

The other common type of arthritis is called rheumatoid arthritis. In this disease, the immune system of the body reacts against the joints and musculoskeletal tissues. This causes inflammation of joints, and leads to wear and tear.

The other types of inflammatory arthritis are: aukylosing spondylarthropathy, Lyme disease, gouty arthritis, arthritis associated with connective tissue disease, psoriasis, inflammatory bowel disease, etc.

Walking Yoga to Remove Arthritis

Now people are discovering that immobility is terrible for someone with arthritis. With sedentary people, even more degeneration and pain of the joints arises. To keep joints and muscles healthy and strong, they must be used. When they’re not used, they become weaker and more unbalanced with more likely-hood of injury and more pain and debilitation.

Regular gentle movement and walking helps to maintain mobility and it reduces pain, as well as promoting the health of other systems of the body. With regular walking yoga exercise there’s increased blood circulation which helps to reduce swelling and pain, and it improves the functioning of the immune system.

Walking Yoga to Remove Arthritis

Walking Yoga to Remove Arthritis

Yoga Postures and Yoga Exercises to Remove Arthritis:

Regular yoga exercises help to keep the body stronger and more supple; increasing range of motion in the joints, while keeping the surrounding muscles strong and supportive. Some common yoga postures are as follows:

Neck Exercises:

Many people hold tension in their necks and shoulders, leading to stiffness, bad posture, and tension headaches. Yoga practice can ease tension, increase flexibility, and tone the muscles.  The steps for neck exercises are as follows:

  • Bend your head forward, chin on chest, then back to original position.
  • Bend to the right, then back to the original position.
  • Bend backward, then back to the original position.
  • Bend to the left, then back to the original position.
  • Bend forward, chin on chest, move from right to the left, then move from left to right.

Standing Side Stretch Yoga Pose:

The Standing Side Stretch Yoga Pose may give you the look of a tree swayed by wind, though this pose offers more benefits than just a stretch on your branches. This side stretch will increase the flexibility of your spine, arms, and rib cage as it stimulates the liver, kidney, and spleen functions. Furthermore, the Yoga Pose will also help realign your spinal column and will aid the lungs to take in more oxygen. This is a simple Yoga Posture with a wonderful stretch in which one line of energy reaches upward from your belly and outward through the arm, and one line travels downward through the legs

Single leg raises Yoga Pose:

This Yoga Pose is performed in order to prepare the body for other exercises. It benefits the legs, lower back muscles, and abdominal area. In practicing the Single Leg Raise, one leg is raised while the other one stays on the floor.

Shoulder Stretches:

These are great in relieving stress and tension on your shoulders, as well as your entire upper back. Practice them daily for several weeks and notice the changes. Learn some basic stretches for the shoulders in this section.

Wrist bending:

Your wrists can also be affected by arthritis, specifically Osteoarthritis and rheumatoid Arthritis. Take good care of your wrists through stretching and bending. Learn how to improve the range of motion of your wrists by doing the Wrist Bending Exercise.

Ankle bending:

Repeated strain or sprain in the ankles can contribute to the occurrence of Ankle Arthritis. Manage stress and keep your ankles in good condition through therapy, having enough rest, and by doing the Ankle Bending Exercise.

Pranayama to Release Arthritis:

Alternate nasal breathing exercise, Belly breathing,  and Kapalvati pranayam are very helpful to remove arthritis.

Research on Yoga and Arthritis:

Scientists from Johns Hopkins University found that Yoga is helpful for rheumatoid arthritis. They found that those who participated in eight weeks of yoga classes had significantly fewer tender and swollen joints than they did before starting class.

Yoga for Long Life

Physical activity is deeply valuable for bone health. Sure, walking is the greatest of all for the prevention bone density. But it won’t do much for wrist or spinal fractures, so we need free hand Yoga exercises to keep our upper body bones strong.  Above all don’t smoke, get lots of exercise, eat lots of beans & green leafy vegetables, and cut out the fat to live a long life on this planet.  Eat plant-based food, now, if you wait until your baseline nitric oxide supply gets too low, it may be too late. Use whole grains over refined grains and apples over apple juice. Take broccoli, arugula chard, other greens, beans, calcium-enriched non-dairy milk, tofu, dried fruits, kiwi, and soy yogurt. Amla, Aloe Vera and  Green tea’s detoxifying properties helped to stay young with long life.

Chinese symbol of long life:

symbol of long life

symbol of long life

You need about 500-700 mg of calcium per day. Don’t drink the milk much but walk for a mile every day. Do yoga exercise for at least 30 minutes per day.  The social contact appears to be as important as the calories burned and the joints lubricated. According to my spirituals master Amit Ray “Most heartening is to increase the span of life either you should be like a child or you should be in contact with the children. “

Calcium supplement is not the answer. “We calculate that for every 1,000 people treated with calcium for 5 years, it will lead to four additional myocardial infarctions, four additional strokes, and two additional deaths, while preventing three fractures,” Dr. Ian R. Reid said.  Click here for the press release.

Some simple tips for long life are as follows:

  • Always see the positive side of the life
  • Always stay with cheerful friends
  • Be ALIVE while you are living.
  • Often laugh long and loud. Laugh until you gasp for breath.

Firm handshake link to long life

Ujjayi Pranayama Steps

Ujjayi Pranayama  is a  kind of breathing exercise that breathe through your throat instead of through your nose. Ujjayi means imitating the oceanic sound or the sound of the waves.  Ujjayi Pranayama techniques are very helpful to fight against the sleeping disorder which is known as insomnia.

Our nervous system consists of two main branches the central and the autonomic. The central nervous system is controlled through the conscious part of the brain whereas the autonomic nervous system is controlled by the sub-conscious part of the brain.  Breathing is carried out almost automatically by the sub-conscious part of the brain. Ujjayi Pranayama controls the breath, which has an immediate effect on the sub-conscious

The technique of Ujjayi breathing is easy to learn. Ujjayi is breath with a throat sound accompanying it. To perform Ujjayi breathing, narrow your throat and inhale through your throat to make a hissing sound. Ujjiayi Pranayama, inhalation and exhalation should be practised by both the nostrils. This is similar to the sound made when you exhale noisily. Ujjayi pranayama can be done lying down:

Inhale deeply and long using Ujjayi breath as described above.

  1. Exhale deeply and long using Ujjayi breath
  2. Repeat 5 to 10 times as per your capacity
  3. When Ujjayi is done correctly you should be able to hear the sound.
Ujjayi Pranayama

Ujjayi Pranayama

To know the details of  visit Ujjayi Pranayama steps.

Water Kriya Yoga at Home

Water kriya is a very ancient yoga practice.  For doing water kriya yoga you don’t need to go to an ocean or river. You can do water kriya yoga at your home. You can purchase a SPA (HOT TUB) at your home.

The first thing of water kriya yoga is, you need to drink sufficient water. Depending upon your physical condition the water intake varies. Usually, consumption of two to three litres of water per day is good enough.  Drinking sufficient amount of water eliminates toxins from brain. Depression, anxiety, giddiness, meningitis, migraine, fatigue, headache and fever are also well guarded by water.

Water Kriya Yoga

Water Kriya Yoga

Water Kriya:

Water kriya is a very ancient yoga practice. It includes water yoga exercises, Neti Kriya, Dhouti Kriya. You may do water yoga exercises at swimming pool. These exercises are very gentle and good for health. Swimming pools offer more space than hot tubs, allowing for more vigorous exercises. In present day, Neti Kriya and Dhouti Kriya are not so important. Alternate nasal water intake is important. But you must learn it from a master. There are many variations in water Kriya Yoga.

Water-Spa

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Water Exercises