Tratak a Candle Gazing

Candle Gazing

(Trataka is a kriya with multiple benefits)

Tratak a Candle Gazing Meditation

*How to practice*  

✓ Sit in any comfortable meditative posture, keeping the head & spine erect

✓ Light a candle and keep it at one arm distance; the tip of the flame just below eye level. Make sure the flame is steady.

✓ steadily gaze at either the tip of the flame or the tip of the wick without blinking, till the eyes grow weary.

(Be sure not to over-strain the eyes.)

✓ Now close the eyes and visualise the flame within.

✓ once the image begins to fade cup or palm the eyes and then slowly open them.

 

Limitations/contraindications:

 

✓ Avoid in case of serious eye disorders, glaucoma & high myopia.

✓ A psychic problem like schizophrenia or hallucinations.

Tratak a Candle Gazing Meditation

Benefits:

✓  Purifies and strengthen the eye muscles.

✓ Improves vision, concentration & memory

✓ Helps in insomnia, nightmares & cures minor headache.

✓ Brings inner peace & silence by calming the mind.

 

Note:

✓ It is recommended that the room be neither brightly lit nor very dark.

✓ practice daily for 2-5 minutes, as per individual comfort.

By.

Nisha Yadav ( Yoga Expert)

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we are the change makers

As women, we take care of everyone and everything but do we ever think of taking care of ourselves?

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There is no denying the fact that if we fall sick then everything will go haywire. So why not take care of ourselves first? Why not prioritize our health, happiness, and peace of mind first so that we can keep our surroundings as well in a similar state. Let us pledge to better our health, thereby improving the overall health of humankind. 

Following are a few tips to keep our health in check:

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Yoga For Children To Help Them During Their Examinations

We all know that children face a lot of problems during their examinations.

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A few of the commonly faced problems are:

  1. Anxiety
  2. Lack of concentration
  3. Unable to memorise the lessons taught
  4. Feel sleepy, hungry and sweaty etc.

One of the major causes of the above could be performance pressure, nervousness, disturbed mind or it can be their divided attention between studies and other activities.

Following exercises will help them to improve their focus.

  1. Reverse counting of numbers (100 – 1) slowly and rhythmically
  2. Concentrating on moon or starts (NOT VIRTUAL; avoid blinking, without glasses, in case of irritation or burning sensation immediately discontinue the practice)
  3. Counting and regulating their breaths (deep breath, one inhalation & exhalation is one breath. It is more effective if they practice it with their eyes closed)
  4. Observing the abdominal movement while sitting or lying down (keep one palm on lower abdomen near the navel, another palm will be resting beside your body while inhaling abdomen will rise and while exhaling it will relax)
  5. It is very important to rejuvenate oneself, either by playing outdoor games or spending some quality time with family and friends. It is necessary to get refreshed from time to time with positive activities which will help your child to study with a relaxed mind. (try to avoid electronic devices during this time)

Above mentioned techniques will help your child with the following:

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  1. It will help them to channelize their thought process
  2. Improve their concentration
  3. Improve memory power
  4. The breathing exercises will help the vital energies to flow naturally which will calm their nerves and give relief from anxiety and nervousness which results in one’s better performance.
  5. Recreation activities will help them to refresh instantly and relieve the tension from body and mind which will improve the accuracy of their studies.

Note for parents: Do not burden your child with performance pressure, don’t show your expectations during their exams. Keep yourselves and surrounding as cheerful and calm as possible.  

By.

Nisha Yadav (Yoga Expert)

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THE FULL YOGIC BREATHING AND IT’S BENEFITS

The full Yogic breathing involves all 3 types of sectional breathing discussed before in previous blogs.

HOW TO DO:
1. Take comfortable sitting position, make sure the head and spine are in one straight line in center.
2. Begin slowly by inhaling through the nose, let the air fill your lungs without stopping the movement.
3. Continue to inhale smoothly until your ribcages has expanded sideways.
4. Without stopping the breath continue until your chest has expanded and your collarbones has risen.
5. Now slowly start exhaling in exact reverse motion. Allow the breath to flow out and abdomen to sink in.
6. Continue to exhale slowly, fully focused on your breath being expelled upward and now reaching for your ribcage. Feel the energy of your breath moved through ribcages as you continue to exhale .
7. Continue to exhale and feel how the breath has left your body, your chest and collarbones are now relaxed.
8. It is completely normal if you feel slightly dizzy or lightheaded after practicing full Yogic breathing. In fact this indicates that your brain is being filled with more oxygen that usual.

Make sure your body and mind is completely relaxed when you are doing Full Yogic breathing. Be aware and mindful towards the muscle expansion and relaxation while inhalation and exhalation respectively.

BENEFITS:
1. Increases the awareness about breathing itself and relation between mental state and breath.
2. Improves easy breathing and lung capacity.
3. Sedative effect on nervous system.
4. Improves concentration.
5. Experience of quietude,  inner harmony and mindfulness.

 

By.

Nisha Yadav ( Yoga expert )

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THORACIC BREATHING – INTERCOASTAL BREATHING

The rib cage expands in all directions with inhalation and reverts to their original position with exhalation. Thoracic breathing is a powerful breath technique for healing respiratory ailments.

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HOW TO DO:

  1. Sit or stand comfortably, place the palm of your hands lightly on your ribcage with your fingers pointing inward and thumb behind. your little fingers should touch the lower ribcage.
  2. Shoulders relaxed, elbows pointing outward.
  3. Start breathing normally and observe the movement of the chest. After few breaths, begin to deepen, lengthen and extend that movements.
  4. On the inhalation, expand the ribcage sideward filling the lungs completely with air, then on exhalation let the lungs collapse fully.
  5. Keep the abdomen still, moving the only chest while breathing.
  6. You can start with 5-10 round and gradually increase the rounds.

 

BENEFITS:

  1. Improves the lung capacity
  2. Better supply of oxygen to variable cells of the body.
  3. Good for Asthma.
  4. Intercoastal breathing is practised and developed, mobility of chest wall improves.

By.

Nisha Yadav ( Yoga expert )

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ABDOMINAL BREATHING

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Also known as Diaphragmatic Breathing.
Abdominal breathing is the natural way of breathing in line with the structure of our body. Inhalation pushes the diaphragm muscles downward which releases the abdominal organs outward which results in expansion of the belly. Exhalation pulls the diaphragm upward cause the flattering of the abdomen.
In moments of stress and worry our breathing becomes heavily chest oriented instead of the more relaxing abdominal breath. The unconscious use of this more rapid form of breathing creates a heightened state of tension. to break this unfavourable cycle, slow and deep abdominal breathing is of great assistance.
Abdominal breathing improves lung capacity and makes the breathing rhythmic and Deep.

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How to do:
1. Either sit in cross leg position or lie down with legs bend at the knee. One hand on the lower abdomen near the navel.
2. Now take a deep breath in and out and observe the movements of the abdomen how it is coming up when you are Inhaling and it is flattering when you are exhaling.

BENEFITS:
1. Digestive organs stay active.
2. Reduces fat collected around the abdomen.
3. Improves breathing and vital capacity.
4.  Leads to quietude and inner harmony.
5. Sedative effect on the nervous system, relaxes the entire body.

By.

Nisha Yadav ( Yoga expert )

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Ekpadasana One-Legged Pose

Ekpadasana One-legged pose

  • Stand erect, keep the hand at their respective sides and the feet together.
  • Distribute the body weight equally on both feet, keens straight but not stiff.
  • Focus at one point straight ahead keeping the mind calm and body relaxed.
  • with aid of the hand slowly lift the left leg and raise it up till it reaches the inner thigh of the right leg.
  • Maintain the balance and adjust the left leg by pressing its heel tightly against the opposite inner thigh.
  • After the balance is achieved, join both palms in front of the chest in a prayer pose.
  • Breath normally, gaze fixed straight ahead on a point and maintain the pose for a while.
  • once you are stable in this posture raise your arm above your head.
  • Bring the left leg down gently, with the help of the hands and repeat the above steps with the right leg.

( Initially, support of the wall can be taken to achieve balance. If swaying is experienced the best way to avoid it is to concentrate the mind on each of the movement.)

 

LIMITATIONS/ CONTRAINDICATIONS:

  • Severe arthritis.
  • lower back pain.
  • sciatica, slipped disc and vertigo.
  • weak legs, weak neuromuscular co-ordination may limit practise of this asana.

 

BENEFITS:

  • Strengthens the muscles of legs, spine and nerve control.
  • Helps correct flat feet.
  • Increase circulation in extremities.
  • Helps arrest further degradation in case of osteoporosis.
  • Improves body balance, endurance and alertness.
  • Enhance neuro-muscular co-ordination.

By.

Nisha Yadav ( Yoga expert )

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Garudasana (The Eagle Yoga Pose)

 

HOW TO DO:

  • Stand erect with feet together & hands at their respective sides at shoulder level opened widely palm facing down. Focus at one point.
  • Bend the knees gently to help secure the twist, without strain.
  • Lift the left leg and twisting it at the hip-joint and the knee, wrap it around the right leg.
  • Then take the left feet around the right ankle to lock the toes of the twisted left leg.
  • Once the body is secured, try to straighten the right leg, keeping the body straight.
  • Cross the arms( left arm below the right one) & twisting the hands, at the elbow, wrap the left hand around the right arm and join the palm together.
  • Stay in the posture for a while till you are comfortable.
  • Gently release the toe and un-twist the leg and arms to assume the starting position.
  • Now repeat the above with the right leg.

 

LIMITATIONS:

  • Severe arthritis.
  • Vertigo.
  • Frozen shoulder & Tennis elbow.
  • weak legs, weak neuromuscular coordination.

 

BENEFITS:

  • Helps to loosen the joints by flexing and stretching the tendons and muscles of the shoulders, elbows, wrists, pelvic, knees and ankles.
  • Improve suppleness & elasticity of the hands and legs.
  • Improve balance, endurance and alertness.
  • Improve neuromuscular coordination.
  • Improve concentration.

By.

Nisha Yadav ( Yoga expert )

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