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.

Gulf times

http://www.gulf-times.com//ArticleDetails.aspx?AID=338890&CatID=234&Title=Making+yoga+personal

11:00 PM

17

January

2013

Vishnu Prasad has developed ‘Swasthi Yoga’ based on the principles of Hatha Yoga.
Photograph: Najeer Feroke

By Usha Desai

“Yoga should be beneficial to both mind and body. That’s the basic concept of yoga. But due to the modifications in its practice over the years, today people think yoga is just for flexibility. I always tell them if we have to focus only on flexibility, then one can do gymnastics or [join the] circus,” says Vishnu Prasad, a yoga instructor with Doha’s Six Senses Spa at Sharq Village and Spa.
At 30 years, his understanding of yoga and its impact on our overall well-being seems quite profound. “Yoga is a complete science where each pose (posture or asana) activates different systems in our body. Each pose is like meditation and is done with highest level of consciousness and awareness,” he explains.
According to Vishnu, the various styles of yoga being practised today have standardised the poses. “What’s happening nowadays is that the teachers teach their students yoga like an exercise programme — ‘raise your hands, stretch your legs’ — and the students will simply follow the instructions without understanding why they are doing it.
“This standardisation creates limitations on their practice because they keep doing the same poses again and again. Eventually this leads to monotony and lack of motivation. Also the physical aspect of yoga is getting all the focus where as it is actually a combination of physical, mental and spiritual well-being.”
Vishnu has devised his own style of practice which he calls as ‘Swasthi Yoga’ based on Hatha Yoga principles. In this technique, he claims that there is no standardisation of poses as he sees each person/student as a unique individual and is taught the asanas as per his physical and mental condition.
“When I do group classes involving both beginners and advanced learners, if an individual can’t do a particular asana, I give him options. I say ‘you can do this’ instead of ‘you should do this.’ I always try to keep them motivated.”
Another important aspect of his technique, Vishnu says is that he teaches collective poses wherein learning one pose helps to perform more poses. “At the same time, I try to open up the entire dimension of that body part thereby providing maximum benefit. So the progress in an individual’s practice will be faster,” explains Vishnu adding that through a combination of breathing techniques and postures, Swasthi Yoga activates six systems in the body — cardiovascular, nervous, circulatory, digestive, spinal and respiratory systems.
Vishnu says he lays lot of importance on the involvement of mind during the practice. “To get the best out of your practice, your mind has to co-operate. So we have to first train the mind and then the body. When they both are equally involved in practice, then the progress will be faster.”
Vishnu’s technique and the rationale behind it seems to have proved beneficial not only for his guests/students but for himself as well — he won the Best Spa Therapist award in the Middle East Spa Awards 2011 organised by the Hotel Show in Dubai. “The award made my team very proud. This year too I’m planning to participate. Such recognitions motivate you to do your best,” he concludes.

Breathing exercise for stress relief
To combat stress effectively, we need to activate the body’s natural relaxation response. Breathing exercises are an ideal way to relieve stress as they are quick, simple and can be performed by just about anyone.
Anulom Vilom is a great breathing exercise based on ancient Hatha Yoga techniques. It helps to reduce physical stress and aids relaxation at any time. You can also practise it after giving a gap of five hours after eating. This will help the consumed food to get digested. The best time to practice this exercise is considered to be early in the morning before having breakfast.

Technique
1. Sit comfortably, with the spine upright.
2. Close your eyes and relax all your muscles.
3. Inhale from your left nostril while keeping your right nostril closed with the thumb of your right hand.
4. Retain the breath for a few seconds and exhale from your right nostril with your small and ring fingers closing your left nostril.
5. Now breathe from your right nostril.
6. Retain the breath for a few seconds.
7. Exhale from your left nostril while closing your right nostril with your thumb.
8. This will complete one round of the breath control (Pranayama)
9. You can practice Pranayama cycle for about 5-6 minutes per day.

(All breathing should be abdominal breathing, do not use chest and shoulder breathing)

Benefits
This exercise can be successfully used for the following conditions: feelings of tension, hyperventilation, burnout, headache, chronic fatigue, sleeping problems, concentration problems, anxiety and phobia, panic disorder and depression.
It is important to note that breathing exercises should not replace a doctor’s care in the treatment of serious conditions, but they can be an effective part of a medically-approved treatment.

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

Let swasthi yoga doha  transform you less time 

Yoga doha

Yoga doha

Noriko Takahashi, A transformational journey with Vishnu swasthi yoga

How does Swasthi Yoga program works

How does yoga swasthi yoga program works

How does yoga swasthi yoga programs gives you fast progress in your yoga practice? 

Its about progressive way of guided practice which lead you to master the poses.

"When the body change we change our practice"

1) We do a yoga strength ,flexibility ,balance test .
2) Investigation about your body condition 

3) Correcting the poses 

4) Purification 

5) Removing stiffness and improving strength and balance 

6) Checking Improvements in the yoga poses day to day.

7)  Recognizing the changes

8) Doing preparation posses

9) Sifting and guiding to new possess with preparation poses as per your progress on last day.

10) Give equal impotence to Body mind Alignments, Health,fitness,strength, balance, flexibility .

Swasthi Yoga

Swasthi Yoga 

Swasthi Yoga is specially designed to elevate yoga practices and well being  Normal yoga styles and practices took a bit of a long time to get strength ,flexible and to see the progress.Therefore, we are using Swasthi Yoga  which have the same poses from Hatha Yoga.

 It starts with various breathing techniques and each pose goes one after the other to activate the entire muscles for forward bending, backward bending, side to side bending and twisting. It also includes different stages like lying down, sitting, lying face down, standing and balancing.

Swasthi Yoga activates six systems in the body: cardiovascular, nervous, circulatory, digestive, spinal and respiratory systems. There will be allot of assisted techniques to support the student as per their present body condition to each pose to open up the entire diameter of the body much faster making it easier safe to master the poses. As per the progress we are not limiting rather than helping to achieve unlimited and unbelievable transformation with in short period. 

Pranayama (Breathing technique)

      Pranayama (Breathing technique)

Breathing is so simple and so obvious we often take it for granted, ignoring the power it has to affect body, mind and spirit.With each inhale we bring oxygen into the body and spark the transformation of nutrients into fuel. Each exhale purges the body of carbon dioxide, a toxic waste. Breathing also affects our state of mind. It can make us excited or calm, tense or relaxed. It can make our thinking confused or clear. What's more, in the yogic tradition, air is the primary source of prana or life force, a psycho-physio-spiritual force that permeates the universe. Learning the Traditional Breathing Techniques may be more important than the explicit directions themselves. As we look into them, the purpose is not to suggest rigid techniques that needed to be followed blindly. Traditional Breathing Techniques are subject to some variations. These help you establish and practice healthful rhythms. You may also gain additional insights into the nature of Breathing processes, and how to attain additional relaxation through them.

Pranayama is loosely translated as prana or breath control. The ancient yogis developed many breathing techniques to maximize the benefits of prana. Pranayama is used in yoga as a separate practice to help clear and cleanse the body and mind. It is also used in preparation for meditation, and in asana,the practice of postures, to help maximize the benefits of the practice, and focus the mind.

Yoga-Nidra (sleeping therapy)

Yoga-Nidra (sleeping therapy)

Yoga Nidra is ancient tantric methods that open a new capacity of mind; Yoga –Nidra may be rendered in English as "yoga sleep". It is a sleep-like state that occurs with some practice of meditation, and is a state of conscious deep sleep.

During the practice of Yoga Nidra, one appears to be asleep, but the consciousness is functioning at the deeper level of awareness. It is sleep with a trace of deep awareness; it is a state of mind in between wakefulness and dream.  Normally when we sleep, we loose track of our self and cannot utilize this capacity of mind. Yoga Nidra enables the person to be conscious in this state and nurture the seed of great willpower, inspire the higher self, and enjoy the vitality of life.

Yoga for detox

Yoga Detox exercise stimulates three main systems of the body that play a crucial role in the elimination of wastes: circulatory; digestive; and lymphatic system by helping the body in its quest for detoxification. By focusing on systematically stretching and compressing every part of the body, Yoga Detox is particularly well suited to keep the waste removal departments of the body well-functioning

Swasthi Yoga

 Swasthi  yoga ,
Swasthi is a sanskrit word which  means well being. Let yourself fall into this unique experience! After “sensing” your individual body’s needs at the single zones, Vishnu will create a personalized set-up of stretching exercises, breathing techniques and yoga positions which you can easily get in order to achieve a “healthy breath,” “detoxified mind” and “stretched body” within a short time.