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.

Yoga for back pain

Say bye-bye to back pain - Qatar Tribune - First with the news and whats behind it

Say bye-bye to back pain

Vishnu Prasad doha IN today's times, back pain is the second most common cause of long-term sickness after stress. The most common causes of back pain are strained muscles or ligaments, wear and tear, bad posture and stress. Sitting badly in front of a computer for hours on end is looking for trouble. The body can tolerate being in one position for only a short period of time, before it starts demanding a change of position. Sitting over a keyboard for hours can contribute to tightness in the hips and legs, in addition to the neck, shoulder, resulting in back pain and discomfort. Yoga helps increase strength in very specific muscles and muscle groups. Holding positions in yoga are not intended to be uncomfortable. However, it does require concentration and specific use of muscles throughout the body. Muscle strength improves by remaining in yogic positions and incorporating various movements. Many of the postures in yoga gently strengthen the muscles in the back, as well as the abdominal muscles. Back and abdominal muscles are complementary and essential components of the muscular network of the spine. They help the body to maintain an upright posture and movement. When these muscles are well-conditioned, back pain can be greatly reduced or avoided. Here I will show a few simple yogic postures which give strength, stretch and relax the back, which reduces tension in stress-carrying muscles. Hold those gentle poses anywhere from 10 to 30 seconds in the beginning and gradually you can increase the time. Within the pose, certain muscles relax, while others stretch, promoting relaxation and flexibility in muscles and joints. Also, these postures will help in body alignment. The yoga poses are meant to train the body to be healthy and supple. Regular practise and application will result in improved posture, and an increased sense of balance, with head, shoulders and pelvis in proper alignment. Additionally, unlike many other forms of exercise, yoga helps stretch and strengthens both sides of the body equally.

Yoga for migraine

Keep migraine at bay - Qatar Tribune - First with the news and whats behind it

Keep migraine at bay

I've had many students ask for a simple yoga solution for migraine. That's what made me to write this article. I'm sure all of us have dealt with a thumping headache from time to time. Some others have had to endure it for longer periods. The funny thing about migraine is that it's three times more likely to affect women than men and usually strikes adults between the ages of 20 and 50. Migraine is a vascular headache caused by the inflammation and irritation of the nerve endings, resulting from the expansion of the blood vessels on the surface of the brain. It is often accompanied by nausea, vomiting, mood changes, sensitivity to light and/or sound and tunnel vision (dizziness). Pain may be felt on one or both sides of the head, in the neck, around the eyes, on the face, or around the sinuses. And when you get that typical headache, suddenly the only thing that matters is relieving that tension as fast as possible. But if you're looking for a solution outside the pill, you could consider a yogic breathing exercise. With the ability to help relieving tension, boosting circulation, and calming the mind, yoga can be a powerful natural remedy for headaches, and especially, migraine. With yoga, you can increase the oxygen and the blood flow going to the brain. Normally, most of the time we are standing or sitting, and gravity pulls the blood down towards our feet. So it's a good idea to get that flow going up in the opposite direction towards the brain just by doing simple easy yogic breathing called 'Brahmari Pranayama'. This breathing technique involves humming during the practice, which creates a vibration. Due to the humming concentration of the mind is also facilitated. It has a positive effect on the whole body and mind, and particularly on the nervous system, increasing the blood flow and oxygen supply to the brain. How to * Sit in a relaxed posture * Cover your ears by pressing the cartilage with the help of your thumbs. * Place your index fingers on the forehead. With the remaining fingers, close your eyes. * Ensure that you are not putting your thumb inside the ear but on the cartilage. * Don't press the cartilage too hard. It should be gentle. (Closing two senses eyes and ears can make us feel and experience the small sound inside us as a big vibration) * Inhale through both nostrils * Exhale with a slight humming sound:"MMM" * While humming, keep your mouth closed. * And inhale and continue the same for 10 to 20 times (But do not overdo it)

Yoga doha

Health head qatar  reviews about swasthi yoga

SWASTHI YOGA with Vishnu

by HEALTHhead

“The person with the greatest power,
Is the one who is soft & kind”
(HEALTHhead, 2013)

First and foremost, I would like to rest assure many of you that Qatar’s favourite Yoga Instructor and Wellness Practitioner; Vishnu Prasad, is being very well looked after by Doha’s most established Hotel’s Health & Recreation Club, Sheraton Fitness. Vishnu is at home here, a health club well known for having a unique atmosphere and for attracting the ‘crème de la crème’ of group instructors in Qatar.  I know many of you will be comforted by this, because you know as I do now; that he sincerely cares about the health and happiness of individuals.

Vishnu Prasad is the Founder of Swasthi Yoga, a form of yoga developed for individuals to achieve transformation within weeks.  The development of Swasthi Yoga, a form of exercise rooted in ancient holistic practises should not come as any surprise.  It is developed by a person who has lived and breathed it his entire life, an art, passed down from generation to generation in his family, beneath a blanket of strong cultural traditions.



Many of you may remember my ACTION GIRL series and how I have always been honest and open about how inflexible I am, always looking for the ideal flexibility group class or flexibility instructor.  Although I have incorporated stretching into my exercise regimen I am a long way from where I want to be.  Well now I believe that after 4 group lessons with Vishnu (and 1 ½ hrs/class) that I am on the right path . . . towards being transformed.

After my first group lesson with Vishnu, I knew immediately that I could ‘finally’ put my mind and body at rest.

I had first heard of Vishnu Prasad through a member of Sheraton Fitness quite some time ago, and I had observed the physical results this member had achieved within 6 months.  Unfortunately, due to the location Vishnu was 'then' practising at, I was unable to attend his classes.  Then on the 29th October, it seemed too good to be true; Vishnu ‘literally’ appeared on the front door step of the health club I am a member of, and was instructing.  It was like my prayers had been answered, and when this happens you take full advantage of that ‘once in a lifetime’ golden opportunity.



Coming from an extensive healthcare background, I admire exercise instructors who integrate healthcare education into their classes, and Vishnu does exactly that.  Occassionally, class participants will sincerely ask why he teachs a particular move, and he will comfortably, knowledgeably and patiently explain at a physiological level, the benefits of each move.  I was overwhelmed with his responses, and so were many of the participants.

From the absolute beginner to the advanced practitioner, he teaches with ease, most content when manoeuvring around the room assisting each individual.  He has a unique gift of being able to push each person beyond their limit.  There is an initial resistance from some, but with much trust they succumb to his soft voice and experienced touch.

When you have finished the class, you don’t remember Vishnu for his skilfully executed positions, the painful contortions you placed your body in, or even the extreme measure to which he pushes your mind and your body.  You walk away remembering his soft & kind face, and his passionate approach towards making you believe that you can transform your body in less time; and you can.

I did my first handstand on my 3rd lesson and I attend Vishnu’s classes 3x per week.  He is my medicine for the week.  I look forward to each class and I look forward to hearing him say;

“This exercise has expired . . . You will do this one now . . .”,  Vishnu’s very own ‘ signature statement’

He certainly has a unique teaching style, and polite demeanour.  He is articulate; and almost hypnotic... you will do anything he asks of you, even though you do try to resist as I did.  But, you will not have to look any further . . .

DON’T miss Vishnu.  His classes are;
Tuesdays & Thursdays 6 – 7:30pm, and Fridays & Saturdays 11:15am – 12:45pm.
The Studio he teaches in at Sheraton Fitness has the perfect view, of the Arabian Peninsula and is ‘Perfect’ for him . . . perfect for a very special person.

Yoga Doha and yoga Qatar- let swasthi yoga transform you less time

Let swasthi yoga doha  transform you less time 

Qatar cooperative company's and organisation's are into Meditation workshops

Meditation is one of the five principles of yoga. It an important tool to achieve mental clarity and health. An overview of the different beginner and advanced meditation techniques will aid in choosing the right meditation exercise for you.The health benefits of meditation are endless. Research has scientifically proven that meditation is a safe and simple way to balance your physical, emotional, and mental state and its countless values have been known and practiced for thousands of years. More and more doctors are prescribing meditation to cure many stress related illnesses including anxiety, trauma and insomnia. The health benefits of meditation are available to people worldwide.

Everyday most of us experience stress in many different ways and I believe many of us are simply not aware of how much stress we actually hold on to. Normally life threatening situations trigger off the stress response which enables us to act quickly and survive intense situations using less brains and fast reflexes. When our bodies are exposed to a sudden threat we respond with the characteristic fight or flight which is known as an adrenaline rush. When adrenaline and other hormones are released from the adrenal glands the pulse races, the blood pressure increases, our breathing becomes faster and the blood flow to the muscles increases. If we were in extreme danger this would be a good thing. We have inherited this survival response from our ancestors who faced many life threatening situations every day. The same response is now triggered in our daily lives when we are in a traffic hold up or someone irritates us or we break a cup. If we do not confront the situation (and many are beyond our control) we end up being in a permanent state of stress.

One of the most important health benefits of meditation is how it releases stress from our bodies. Meditation practiced regularly will lead you to a deeper level of relaxation and contemplation. If you want to be free of constant worry, pressure and stress meditation can give you a life that is calm, peaceful, happy and relaxed.

Even ten minutes of meditation a day will help alleviate stress.

Some of the health benefits of meditation are:-

• Deep rest-as measured by decreased metabolic rate, lower heart rate, and reduced work load of the heart.
• Lowered levels of cortisol and lactate-two chemicals associated with stress.
• Reduction of free radicals- unstable oxygen molecules that can cause tissue damage.
• Improved blood pressure.
• Higher skin resistance. Low skin resistance is correlated with higher stress and anxiety levels.
• Drop in cholesterol levels. High cholesterol is associated with cardiovascular disease.
• Improved flow of air to the lungs resulting in easier breathing. This has been very helpful to asthma patients.
• Slows down the aging process.
• Increased brain wave coherence.
• Greater creativity.
• Decreased anxiety.
• Decreased depression
• Decreased irritability and moodiness
• Improved learning ability and memory.
• Increased self-actualization.
• Increased feelings of vitality and rejuvenation.
• Increased happiness.
• Increased emotional stability.

The longer an individual practices meditation, the greater the likelihood that his or her goals and efforts will shift toward personal and spiritual growth. Many individuals who initially learn meditation for its self-regulatory aspects find that as their practice deepens they are drawn more and more into the realm of the "spiritual." In her work with many cancer and AIDS patients, Dr. Borysenko has observed that many are most interested in meditation as a way of becoming more attuned to the spiritual dimension of life. She reports that many die "healed," in a state of compassionate self-awareness and self-acceptance.

If you regularly practice meditation you will begin to feel so much calmer and in control. Your ability to concentrate will be far greater. You won’t become stressed about things and you’ll feel more peaceful and relaxed about everything. You’ll simply go with the flow and things that used to irritate you before will become insignificant.

Chakra meditation

Chakra meditation

One of the types of meditation used by a lot of people is the chakra meditation. Chakra is derived from a Sanskrit word, which means “circle” or “vortex”. Chakras are energy centers or energy openings residing in our body that control the flow and distribution of energy. It is said that an imbalance in one of the chakras may result to problems in an individual’s physical, mental, and emotional well-being. Chakra meditation is helpful in that it focuses on maintaining and restoring balance to these energy centers inside the body. In this type of meditation, individuals are introduced to the importance of interconnections of the chakras and the roles each one play in maintaining our health. color vibrates in the body along the meridians through the chakras. When one of the chakra centers is out of balance, it effects other centers. In other words when one chakra center is out of balance, you are out of balance. One way to balance the chakra centers is through meditation. 

It is also through meditation that you can discover whether you are in balance. Are you in balance? Meditation can be used to both discover whether we are in balance and to obtain balance. Other keys to discovering whether or not you are in balance can be found in physical illnesses or ailments. This is briefly discussed on each of the seven chakra pages with links above. For example, an imbalance in the first or root chakra can manifest as a weight problem, hemorrhoids, degenerative arthritis, knee troubles, and/or sciatica