Say bye-bye to headaches easily - Qatar Tribune - First with the news and whats behind it

Say bye-bye to headaches easily - Qatar Tribune - First with the news and whats behind it

Say bye-bye to headaches easily

Headaches are one of the most common ailments, with all of us having experienced it at one time or another. Our brain itself cannot sense pain, so a headache has nothing to do with your brain hurting. It is really a pain somewhere around your brain being picked up by nerve endings located in your head. Yoga helps you slow down and relax, and also improves circulation throughout the body. Practising yoga increases the blood flow, thus, the oxygen flow to the brain, consequently alleviating pain and stress. For the majority of our lives, gravity is pulling us down and the body flow is all downwards, pooling towards the feet. So, it's a good idea to get that flow going up in the opposite direction towards the brain. That's what we do with yoga. If you have a headache or just need a little stress relief, and looking for a solution outside a bottle of pills, try this breathing technique and simple postures. These have the ability to help relieve tension, boost circulation, and calm the mind. Yoga can be a powerful natural remedy for headaches. Alternate nostril breathing This breathing technique gives profound balance of breath and the brain hemispheres. It is calming, relieves anxiety, improves concentration and stimulates energy centres. Inhalation and exhalation in the ratio 1:1, establishes a calming rhythm for the brain and heart, assisting people with stress-related conditions and cardiovascular, respiratory, nervous disorders, headaches as well. Once the breath become rhythmic, the mind stays at peace. * Begin with equal inhalation and exhalation, using the ratio 1:1. * Close the right nostril with the thumb and inhale through the left nostril. * At the same time count mentally 1, 2, 3... until the inhalation ends comfortably. (This is the basic count) Breathe deeply without strain. * Close the left nostril with ring finger and release the pressure of the thumb on the right nostril. While exhaling through the right nostril mentally count 1,2,3...The length of the inhalation and exhalation should be equal * Next inhale through the right nostril, keeping the same count, in the same manner. * At the end of inhalation, close the right nostril and open the left nostril. Exhale through the left nostril, continue as before * This is one round * Practise 5 -10 rounds Child pose * Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor. * Keep the arms alongside your body with hands on the floor, palms facing up. (If this is not comfortable, you can place one fist on top of another and rest your forehead on them.) * Gently press your chest on the thighs. * Hold. * Slowly sit up on the heels, uncurling vertebra by vertebra and relax. Precautions * In case of serious back or knee injuries, avoid this position * Pregnant women should avoid this position * Avoid this position if you are suffering from, are or have recently suffered from diarrhoea

Yoga for sciatica - Qatar Tribune - First with the news and whats behind it

Yoga for sciatica - Qatar Tribune - First with the news and whats behind it

Yoga for SCIATICA

Sciatic nerves, the longest nerves in your body, run from the base of the spine through the deep MUSCLES of the buttocks and all the way down the back of each leg. Sciatica pain usually affects only one side of the lower body. Often, the pain extends from the lower back all the way through the back of the thigh and down through the leg. Depending on where the sciatic nerve is affected, the pain may also extend to the foot or toes. The pain occurs when the nerve root in the lower back is compressed, or due to the inflammation of the spinal nerves. This compression can be caused by a multitude of disorders and issues including a herniated disk, lumbar spinal stenosis, injury, obesity, pregnancy, weakened abdominal muscles, poor posture and stress. Due to stress, experts estimate up to 40 percent of adults have experienced sciatica. A sharp pain radiates from the lower back to the leg and foot in a pattern determined by the nerve that is affected. It feels like an electric shock, and increases with standing or walking, even making sitting, standing or lying down uncomfortable. If you're experiencing sciatica pain, you're probably looking for ways to stop the pain, only to encounter conflicting advice. That's because sciatica is actually a symptom of many possible conditions that respond to different treatments. Because of SCIATICA'S varying causes, there isn't a panacea for relief. However, yoga, when done correctly, can be effective in not only relieving sciatica, but also preventing it. I am showing two poses, which you all can practise at home. Half-seated spinal twist STEP 1: Sit on your right buttock with knee folded and heel pointing inward. STEP 2: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel close to your buttocks. Keep the spine erect. STEP 3: Stretch your arms out to the sides at shoulder level, and twist around to the left. STEP 4: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far as possible to the left. Look over the left shoulder. Stay for 30 seconds. Repeat the same the other side too. Do 3 to 6 rounds Half-wheel pose STEP 1: Lie full length on the floor on your back. STEP 2: Bend both knees and keep the feet on the floor at the same width as the shoulder, keeping both hands on either side STEP 3: With inhalation push your hips up and try to hold your ankle with both hands. If you can't hold the ankle, then you can keep the palms on the floor. STEP 4: While holding the pose, breathe deeply and slowly for 10 to 30 seconds STEP 5: With exhalation, lower the hips towards the floor Do 3 to 5 rounds

Breathe easy relief from Asthma - Qatar Tribune - First with the news and whats behind it

Breathe easy relief from Asthma - Qatar Tribune - First with the news and whats behind it

Breathe easy relief from Asthma

Yoga is an ancient discipline that uses postures and breathing techniques (pranayama) to increase airflow in the lungs, air capacity, and stamina, as well as to reduce stress. Simple relaxation techniques also help you to regulate breathing patterns and to improve lung function. Recent research revealed specific benefits from yoga for asthma. Asthma and yoga may seem like a match made in heaven: one is a disease that causes inflammation and constricts airflow, the other is a physical discipline that employs deep, serene breathing. Asthma is a condition where the air passages in the lungs become inflamed. The air passages are the airways that carry air in and out of the lungs. When the air passages get inflamed, it becomes red and swollen. It starts to swell and sticky mucus or phlegm is produced. All these factors constrict the airways and make it difficult to breathe. This results in coughing, wheezing, shortness of breath and a tight feeling in the chest. Asthmatic attacks can be triggered by allergies, exercise, cold air, pollution and stress related disorders. Yoga is the best remedy to get relief through an easy alternative method. Here I can show you two simple yoga poses and breathing techniques which can helps you in your daily practice Alternate nostril breathing This breathing technique gives profound balancing of the breath and the brain hemispheres. As well it has a healing effect on respiratory and circulatory system. It also stimulates the energy centers. The ratio 1:1 establishes a calm rhythm for brain and heart, assisting people in stress-related conditions and cardiovascular, respiratory, nervous disorders as well. It also fine-tunes your mind. \u9755? Close the right nostril with the thumb and inhale through the left nostril. At the same time, count mentally 1, 2, 3 until the inhalation ends comfortably (This is the basic count). Breathe deeply without straining \u9755? Hold the breath and count mentally 1, 2, 3 until the inhalation ends comfortably \u9755? Now close the left nostril with the ring finger and release the pressure of the thumb on the right nostril. While exhaling through the right nostril, mentally count 1, 2, 3. The length of the inhalational and exhalation should be equal \u9755? And now inhale through the right nostril while closing the left and hold it for a count of three as mentioned above \u9755? Now exhale through left while closing the right nostril,And do the Same repitatation Continue 5 to 10 rounds Downward-Facing Dog (Adho Mukha Svanasana) \u9755? Lie full length on the floor on the stomach. Face downwards and rest the palms by the side of chest, the fingers straight and positioned in the direction of the head. \u9755? With exhalation, raise the trunk from the floor, keep the arms straight and move the head inwards towards the feet and try to touch the crown of the head on the floor. If you can't, just do as much as your body allows. \u9755? Keep both legs straight and don't bend the knees and try to keep the heels and soles towards the floor and feel the stretch on both legs and shoulders \u9755? While holding the pose do slow deep breathing for 10 to 30 seconds \u9755? Once you finish the pose, lower the whole body towards the floor with exhalation. \u9755? Do 3 to 5 rounds. Half wheel pose (Setu bandha sarvangasana) \u9755? Lie full length on the floor on your back. \u9755? Bend both your knees and keep the feett on the floor at the same width as the shoulder. Keep both hands on either side \u9755? With inhalation push your hip up and try to hold your ankle with both hands. If you can't hold the ankle, then you can keep the palms on the floor. \u9755? While holding the pose, take slow deep breaths for 10 to 30 seconds \\u9755? With exhalation, lower the hip towards the floor \u9755? Can do 3 to 5 rounds

Say bye-bye to headaches easily - Qatar Tribune - First with the news and whats behind it

Say bye-bye to headaches easily - Qatar Tribune - First with the news and whats behind it

Say bye-bye to headaches easily

Headaches are one of the most common ailments, with ALL of us having experienced it at one time or another. Our brain itself cannot sense pain, so a headache has nothing to do with your brain hurting. It is really a pain somewhere around your brain being picked up by nerve endings located in your head. Yoga helps you slow down and relax, and also improves circulation throughout the body. Practising yoga increases the blood flow, thus, the oxygen flow to the brain, consequently alleviating pain and stress. For the majority of our lives, gravity is pulling us down and the body flow is ALLdownwards, pooling towards the feet. So, it's a good idea to get that flow going up in the opposite direction towards the brain. That's what we do with yoga. If you have a headache or just need a little stress relief, and looking for a solution outside a bottle of pills, TRY this breathing technique and simple postures. These have the ability to help relieve tension, boost circulation, and calm the mind. Yoga can be a powerful natural remedy for headaches. Alternate nostril breathing This breathing technique gives profound balance of breath and the brain hemispheres. It is calming, relieves anxiety, improves concentration and stimulates energy centres. Inhalation and exhalation in the ratio 1:1, establishes a calming rhythm for the brain and heart, assisting people with stress-related conditions and cardiovascular, respiratory, nervous disorders, headaches as well. Once the breath become rhythmic, the mind stays at peace. * Begin with equal inhalation and exhalation, using the ratio 1:1. * Close the right nostril with the thumb and inhale through the left nostril. * At the same time count mentally 1, 2, 3... until the inhalation ends comfortably. (This is the basic count) Breathe deeply without strain. * Close the left nostril with ring finger and release the pressure of the thumb on the right nostril. While exhaling through the right nostril mentally count 1,2,3...The length of the inhalation and exhalation should be equal * Next inhale through the right nostril, keeping the same count, in the same manner. * At the end of inhalation, close the right nostril and open the left nostril. Exhale through the left nostril, continue as before * This is one round * Practise 5 -10 rounds Child pose * Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor. * Keep the arms alongside your body with hands on the floor, palms facing up. (If this is not comfortable, you can place one fist on TOP of another and rest your forehead on them.) * Gently press your chest on the thighs. * Hold. * Slowly sit up on the heels, uncurling vertebra by vertebra and relax. Precautions * In case of serious back or knee injuries, avoid this position * Pregnant women should avoid this position * Avoid this position if you are suffering from, are or have recently suffered from diarrhoea

Yoga can Easily relief from you constipation -

Easy relief from constipation - Qatar Tribune - First with the news and whats behind it

Easy relief from constipation

Inappropriate work hours, less time for rest and intake of too much junk food harms our body in a way we fail to notice. A diet low on fresh fruits and green leafy vegetables, especially food low on fibre, causes constipation. Less intake of water is another reason. Yoga can help reduce stress, which greatly affects digestion. Yoga also helps to aid the digestive system, and helps to relieve gas, cramping, and bloating. When practising yoga, we become more in tune with our bodies. Knowing how your body works and how it feels is a key to recognising whether or not you have digestive issues such as constipation. Infrequent bowel movement leads to straining and bloating of the stomach and if not taken care of soon, in time can lead to hazardous diseases. The best way to prevent is to incorporate yoga in our daily routine. It increases the flow of blood and oxygen into the system. The blood flow and energy to your digestive system and its many muscles will help to keep your bowels moving more freely through the intestines and, if you are more relaxed, then less likely to strain or cause unwanted tension in the bowels. Since most yoga postures involve pelvic movement, yoga practice can really help relieve our constipation woes. Here are some postures which, if practised regularly, can set infrequent bowel movements to normal: especially twists, forward folds, and inversions. Hit your mat and try these two simple yoga poses that can be done in the comfort of your own house preferably on an empty stomach or if you had food two hours earlier. Wind moving pose STEP 1: Lie flat on your back and keep the legs straight and relaxed. Breathe deeply and rhythmically. STEP 2: Inhale slowly and lift the legs and bend at the knees. Bring upwards to the chest till your thigh touches the stomach. Hug your knees in place and lock your fingers. STEP 3: Try to touch the knee with the tip of your nose. This is not easy the first time. But with regular practise, you can do this. Hold this position for 20 to 30 seconds. You can extend it to a minute as per your capability. Now exhale slowly and come back to lie straight. Half Spinal Twist STEP 1: Kneel and sit on your feet with your heels pointing outward. STEP 2: Then sit to the right of your feet, as illustrated. STEP 3: Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel as close to your buttocks as possible. Keep the spine erect. STEP 4: Stretch your arms out to the sides at shoulder level, and twist around to the left. STEP 5: Now bring the right arm down on the outside of the left knee and hold your left foot with your right hand, placing your left hand on the floor behind you. As you exhale, twist as far possible to the left. Look over the left shoulder. Stay for 30 seconds. Repeat the same the other side too. Do 3 to 6 rounds

Yoga helps keep you fit for football

Want to play football? Practise yoga to keep yourself fit - Qatar Tribune - First with the news and whats behind it

Want to play football? Practise yoga to keep yourself fit

Yoga is extremely beneficial to all sports, football included. Various breathing techniques help expand lung capacity, which improves the overall stamina, preventing injuries and MUSCLE CRAMPS. Yoga actually helps tune the player to focus on the game, handling pressure, restoring energy, will power, and confidence, because it trains the mind as much as it trains the body. Many people have the misconception that yoga is only for certain people. But that is not true. Whatever your favourite sport is, you can continue to practice that, and spend a few minutes on yoga. It will raise your performance level. As Qatar looks forward to bigger football events in the future, I thought this article will be insightful for people who love football. Tight hamstrings are perhaps one of the biggest worries for a player. Also, when you need to unleash your kick, you need a very good follow-through of the leg (flexibility) to go with extremely toned thighs (strength). Watch David Beckham or Ronaldinho take a free-kick to appreciate the need for flexibility, balance and strength! There are a lot of postures that can help you attain these, but here, I will show three basic moves which you can practise. A player's performance always depends on the efficiency of the body and mind. Nowhere is this more evident than in the sport of football. These postures, if practised regularly, will go a long way in achieving and maintaining that synergy. Downward-Facing Dog (Adho Mukha Svanasana) \u9679? Lie full length on the floor on the stomach. Face downwards and rest the palms by the side of chest, the fingers straight and pointing in the direction of the head. \u9679? With an exhalation, raise the body from the waist. Keep the arms straight and move the head inwards towards the feet, trying to keep the crown of the head as close to the floor as possible. If you can't, just do as much as your body allows you to. \u9679? Keep both legs straight and don't bend the knees. Try to keep the heels and soles on the floor and feel the stretch in both legs and shoulders. \u9679? While holding the pose, breathe slowly for 10 to 30 seconds. \u9679? Once you finish, lower the whole body with an exhalation. \u9679? Do 3 to 5 rounds Cobra Pose (Bhujangasana) \u9679? Lie full length on the floor on the stomach. Keep the face downwards and rest the palms by the side of chest. Keep the elbows on either side of the body, with the fingers straight and pointing in the direction of the head. \u9679? With an inhalation, lift the chin, head and chest up. Try to arch and lift the entire torso up till the navel. If you have better flexibility, you can arch more without giving pressure to the lower back. \u9679? While in the pose, breathe slowly. Maintain the position for 10 to 30 seconds \u9679? With exhalation, lower the chin, head and chest back to the floor \u9679? Can do 3 to 5 rounds Triangle pose(Trikonasana) \u9679? Stand erect with the feet more than shoulder-width apart. Turn the right foot to the right side. \u9679? Inhale and stretch the arms sideways and raise them to shoulder level, so that they are in one straight line. \u9679? While exhaling, bend to the right. Take care not to bring the body forward and keep the hips and knees straight. \u9679? Place the right palm comfortably on the right foot, or if you can keep the full palm on the floor, you can attempt that as well. \u9679? Do the same sequence with your left side (right and left together is one round. You can do 5 to 8 rounds).

Yoga helps to Fall asleep in 10 minutes

Fall asleep in 10 minutes - Qatar Tribune - First with the news and whats behind it

Fall asleep in 10 minutes

We often have trouble falling asleep because we're worried and anxious. Consequently, we are stressed the next day. We live in such a fast-paced environment which keeps our senses constantly stimulated, and that affects our nervous system. Sleep calms the mind and relieves tension in the body. It plays a critical role in thinking and learning too. Lack of sleep hurts these cognitive processes in many ways. It impairs attention, ALERTNESS, concentration, reasoning, and problem-solving abilities. This makes it more difficult to learn efficiently. During the night, various sleep cycles play a role in"consolidating" memories in the mind. If you don't get enough sleep, you won't be able to remember what you learned and experienced during the day. Sleep disorders and chronic sleep loss can put you at risk of heart diseases, high blood pressure, stroke, diabetes, etc. During sleep our body is working on a cellular level. The body is literally repairing and restoring itself. Without it, you can't do what you want physically or mentally. Practising yoga can be an effective natural sleep remedy. 1. Deep breathing * Sit up in bed comfortably, either with your legs folded or straight in front of you; whatever you can do with the most ease. Sit up and lean slightly back on your pillows or backboard. Close your eyes and rest your hands on your thighs and just breathe here for a few minutes. This doesn't have to be a serious meditation but just a short while to do nothing but sbreathing * Be aware of the breath and feel the sensation in the nostril, the air passing in and out. 2. Gentle Equal breathing * Lie on the bed * Inhale and exhale through the nostrils in a measured way. Equalise the inhalation and exhalation. Inhale for a count of three, and then exhale for a count of three * It should be like smelling a flower, Never do abdominal or chest breathing or exert any kind of pressure during this breathing. 3. Relaxation process * Lie on the bed and keep the legs apart, palms apart, facing upward * This posture begins relaxation from your toes to the head. Slow down the breathing and bring the awareness to the toes and relax. Start with the toes and feet, then move up to the knees, thighs, rear, chest, arms, hands, neck, jaw, and eyes, eyebrows and forehead, all the while maintaining slow and steady breathing * Each time while you exhale, feel the body and mind is getting lighter and lighter.