Bally Chohan Fitness Tips

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Monday, August 31, 2009

Look younger with Yoga!

There is only one science in the whole world that can actually make you look younger with time – Yoga. The ancient mystics developed this science using secrets the common people had no idea about. They meditated for long periods of time and understood the physical and psychological aspects of man long before modern medicine and psychology even came into existence.

The Yogis – mystics practicing Yoga – were unique in that they were more interested in finding solutions to a problem than trying to analyze it too much. They understood that if the same amount of energy was spent on the solution, rather than the analysis of the problem, then man would benefit from it much more.

This is why the science of Yoga emphasizes practice and not theory. It focuses on doing rather than thinking. Yogis had understood that the human mind is the greatest trickster and that it always prefers to think about problems rather than actually move towards solutions. Hence, the techniques of Yoga don’t use the mind at all. They bypass the mind and offer simple solutions to the most complex of problems like stress, depression, boredom, lack of energy and all forms of physical disease.

There are three reasons why a body ages – the effect of mental stress, the growing inefficiency of various internal organs with time, and finally the build-up of toxins (impurities) due to these two above factors making your whole system sluggish and diseased as time goes by.

Yoga has developed many techniques by which stress is reduced immediately. There are also other techniques that apply pressure on the internal organs, literally giving them a ‘massage’. This stimulates the organs and keeps them rejuvenated and young. Practically every technique of Yoga is nothing but a detoxification process – a method to smoothly remove impurities through natural means. So start with a few simple but powerful methods which, if practiced regularly, will make your friends and family wonder how your face has suddenly begun to glow, and how your figure is looking younger day by day. Make sure you practice these on an empty stomach, preferably in the mornings. All the best!

First Aasana
  • Sit with your back straight, legs stretched out. Bend right knee.
  • Place the right palm slightly behind the level of the hips.
  • Bring left hand to the outer side of the right leg and place beside right ankle. Look over shoulder.
  • Hold for 10-30 seconds, breathing normal.
  • Repeat on the other side.
Second Aasana
  • Lie flat on back, arms beside you.
  • Bend your right knee to chest, foot pointing forward.
  • Interlock the fingers below the knee and bring the knee close to the chest.
  • Hold the position for a few seconds and relax the back.
  • Go back to start position
  • Repeat with left leg, then go back to start position.
  • Now draw both your knees to your chest.
  • Hold the position, breathing normally. Try and relax the back.
  • Come back to start position.
Third Aasana
  • Lie flat on your back.
  • Bend your knees and place your feet near your hips.
  • Place your palms underneath your shoulders with your fingers pointing towards your feet.
  • Raise your hips.
  • Arch your back, shifting your weight onto your hands.
  • Pushing up, raise your head and upper body as far as you can.
  • Hold for 10-30 seconds breathing normally.
Fourth Aasana
  • Lie flat on your back.
  • Bend your knees and place your feet near your hips.
  • Place your palms underneath your shoulders with your fingers pointing towards your feet.(See A)
  • Raise your hips. (See B)
  • Arch your back, shifting your weight onto your hands.
  • Pushing up, raise your head and upper body as far as you can.
  • Hold for 10-30 seconds breathing normally. (See C)
Fifth Aasana
  • Sit back on your heels as shown, place palms on knees as shown, keep back straight, close your eyes.
  • Exhale forcefully and rapidly through the nose in quick succession, pulling the stomach in towards the spine as you exhale. Inhalation will be automatic and passive between every two exhalations.
  • Practise 50 exhalations at a stretch.
  • Repeat 3 times
Sixth Aasana
  • Add two teaspoons of salt to 2 liters lukewarm water and drink at least 6 glasses at one stretch.
  • Make sure your hands and nails are clean. Stand near a sink with your legs apart, back bent forward. Place index and middle fingers in the mouth and rub the back of the tongue. This will induce the vomiting process and the water will gush out of your mouth. Ensure that all the water comes out.
  • Relax, you can lie down if you want, and practice deep breathing for a while.
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Sunday, August 30, 2009

Back Stretching - Back to Basics

Whenever we talk about health and fitness through yoga, we focus greatly on tone the abs, hips and legs, but rarely any thought comes to our mind that our back and spinal cord also need to be worked on for fitness. The back is responsible for our posture and we need to exercise for fitness of our back.

Spinal Cord

Most of us may not be aware of the fact that the spinal cord is the Information-Superhighway of the body, and connects the brain and the rest of the body by transmitting neuro-chemical messages. We can not do even a simple activity such as lifting our leg if the spinal cord does not act as a transmitter of message.

For having a strong back, it is advised to sit with a straight back as required in most meditation practices. In Yogic physiology, it is seen that the Energy centers – Chakras- of the body are located along the spinal cord. Hence the health of the spine can not be neglected. Our back protects the spinal cord.

Stiffness of the spine is associated with ageing. With a flexible spine, the ageing process slows down.

Muscles of the Back

Human being, the unique member in whole Animal Kingdom who can stand erect, just because of the muscles in different layers in the Back, that work together to keep us erect.

Erector Spinae –
This small muscle located deep within the lower back, behind the abdomen is largely responsible for keeping a person standing erect.

Latissimus Dorsi-
Popularly called the ‘lats’, these muscles are used to lower the arms and pull the chest upwards.

Trapezius –
this muscle running down the back of the neck and between the shoulders, is responsible for the shrugging action. This muscle absorbs most of the stress that an individual experiences. Hence you feel relieved, when this muscle is massaged.

In today’s Yoga routine we have shown a complete exercise for the back. There are 5 natural movements of the spine: Upward Stretch, Sideward Bend, Backward Bend, Forward Bend and Spinal Twist. We have given 1 asana for each movement. There is also one asana shown, which helps to strengthen the lower back muscles. The last asana relaxes your back and helps to calm you. Practice
this routine daily, after warming up the body. This can be done whether you practice Yoga or any other form of Fitness routine.

People suffering from Slipped Disc and other back-related debilities should consult their Doctor and a qualified Yoga therapist before attempting these asanas.

  • Stand with your feet shoulder-distance apart.
  • Raise your hands along the sides of your body and join your palms above your head.
  • Raise your torso upwards.
  • Now raise your body upwards, lifting the body on the toes.
  • Keep looking at a point to maintain your balance and hold the position for 30 secs. Breathe normally.
Ardha Chandrasana
  • Stand with your feet slightly more than shoulder-distance apart.
  • Raise your left hand upwards.
  • Begin to bend towards the right side, and place your right palm on your right calf.
  • Hold the position for 15-30secs. Breathe normally.
  • Then repeat on the other side.
  • Kneel on the floor with your knees shoulder width apart.
  • Curl your toes at the back.
  • Drop your palms on your heels.
  • Inhale and push your stomach and torso outwards.
  • Hold the position for 15-30secs. Breathe normally.
Note: If you are unable to reach both your hands, then hold the posture with one hand.

  • Sit straight, with your legs stretched out.
  • Bend your right leg and place the foot in the groin.
  • Stretch your hands upwards.
  • Exhale and bring your hands down towards your toes. Try to interlock your fingers and wrap your hands around your heel.
  • Hold the posture for 15-30secs. Breathe normally.
  • Then repeat with the other leg.
Ardha Matsyendrasana
  • Sit straight, with your legs stretched out.
  • Bend your right leg, taking the foot across the left leg. Place the foot on the floor.
  • Bend your left hand. Place your left elbow on the outside of your right knee.
  • Place your right palm on the floor behind your back.
  • Exhale and twist your lower back, and turn your torso to look over your right shoulder.
  • Hold the posture for 15-30secs. Breathe normally.
  • Then repeat with the other leg.
Bhujangsana variation
  • Lie flat on your stomach, with your feet together and your palms on the floor beside your shoulders.
  • Press your feet together. Tighten your legs and buttocks for support.
  • Inhale and raise your torso upwards by supporting yourself on your palms.
  • The lower back muscles contract to hold you in position.
  • Hold the posture for 10-30secs. Breathe normally.
  • Kneel down. Interlock the big toes of both feet.
  • Keep your feet spread out, with the heels pointing outwards.
  • Slowly lower your hips and buttocks down on your feet.
  • The buttocks rest on the instep of your feet and not on the heels.
  • Now inhale and raise your hands upwards.
  • Exhale, and lower your body down on to the floor. Drop your palms on the floor in front of your body.
  • Hold the position for 30secs. Breathe normally.
  • This posture relaxes the your back as well as your whole being.
Note: Avoid dropping your head down if you have extremely high BP.

    Friday, August 28, 2009

    Lose Weight through Yoga

    Yoga for Weight Loss
    In medical terminology, Obesity is defined as a state of metabolic disturbance resulting from the imbalance between the intake and expenditure of energy in the body.
    Increasing obesity especially among the children and youths is the main cause of concern for medical fraternity in today’s rapidly moving world. More dangerous than the growing population rate, it is the curse of the changes in our life style.
    Though we all are well aware of the risks and dangers of obesity, do we ever think what role yoga can play to overcome these dangers? Even though yoga was never been practiced for weight loss in the ancient times, but still the yoga gurus of today are advising lose weight through yoga.
    We have complied here brief description of few asanas which have been proved useful for those who want to loose weight without using any medication and want to avoid sweating for longer hours in gym.
    Benefit : works on the waist and side muscles of the body.
    How to do the aasana?
    1. Raise your right arm and place it next to the ear.
    2. Exhale and bend your body to the left with your arm stretched out.
    3. Inhale and come up. Repeat the same on the other side.
    Benefits :
    • Reduces thighs.
    • Shapes calf muscles.
    • Strengthens ankles.
    How to do the aasana?
    1. Spread your feet apart
    2. Bend your knees and raise your heals and stand on the ball of your feet.
    3. Raise your arms over your head and pull yourself.
    4. Hold for 10-15 counts. Breath normally.
    Caution: People with knee injuries should avoid this asana.

    Benefit : Helps to strengthen the entire abdominal area.

    How to do the aasana?
    1. Lie down flat on the back.
    2. Raise your upper body and lower body upwards together to take the form of a boat.
    3. Exhale as you take position and hold as long as you can.
    Caution: Do not strain your neck when doing this asana

    Purna Vyagrasana
    Benefit : Tones hip and back thigh muscles.

    How to do the aasana?
    1. Be on your knees and palms on the floor.
    2. Look straight ahead.
    3. Raise one leg straight up and parallel to the floor.
    4. Inhale and bend the knee of the raised leg and slowly raise the knee as high as possible.
    5. Contract the hamstring and hip muscles as tight as possible.
    6. Maintain the posture for 30 seconds to a minute .
    7. Repeat on the other side.
    Bhunaman Kakasana
    Benefits : Improves upper body strength and Tones biceps and triceps
    How to do the aasana?
    1. Lie flat on the stomach.
    2. Keep your hands by the side of the chest.
    3. Raise your entire body by straightening your arms and doing a push up.
    4. Place your left knee on the floor and raise your right leg up and bend the knee towards the ceiling.
    5. Bend your elbows and go down towards the floor without touching it.
    6. Hold position for 30 seconds.
    7. Repeat on the other side.
    Caution: People suffering from wrist and elbow injuries should avoid this asana.

    Obesity in itself is not a risk to life in any form but it poses danger to our health in the form of different diseases like High blood pressure, Diabetes, coronary Heart disease, Gall Bladder Disease etc. contrary to the popular myth that these diseases attack in old age many young people of today’s generation are caught in the web of obesity linked disorders.

    1. Yoga For A Flat Stomach - 4 Effective Asanas
    2. Yoga Treatment of High Cholesterol
    3. Yoga To Gain Weight
    4. Yoga for Constipation

    Tuesday, August 11, 2009

    What is Swine flu ?

    Swine Influenza (swine flu) is a respiratory disease of pigs caused by Type A influenza viruses (H1N1) that causes regular outbreaks in pigs.

    What are the symptoms ?
    The symptoms of swine flu in people are similar to the symptoms of regular human flu and include fever, cough, and sore throat, running nose, breathlessness, body aches, headache, chills and fatigue, diarrhea and vomiting

    How does it spread and how can one protect oneself ?
    These viruses spread mainly from person to person through coughing or sneezing

    Infected people may be able to infect others beginning 1 day before symptoms develop and up to 7 or more days after becoming sick.

    Frequent hand washing, covering your nose and mouth with a tissue when you cough or sneeze, avoiding touching eyes, nose mouth avoid spitting ,using mask if required are important preventive measures

    If you live in areas where swine influenza cases have been identified and become ill with influenza-like symptoms contact your family doctor .He will determine whether influenza testing or treatment is needed.

    What is the treatment ?

    Anti viral drug such as oseltamivir (Tamiflu®) or Zanamivir (Relenza®) is used for the treatment and/or prevention of infection with these swine influenza viruses.

    However, please do not use them without doctor’s advise.

    Who do I get in touch with for further specific advice ?
    If you suspect you or your family members may have been infected or you have any doubts, feel free to contact our doctors at FES, Kandivali Mumbai who will try to guide you or put you in touch with the right person. These doctors have very kindly agreed to make themselves available on phone to all our employees to provide such advice.

    Dr. Ranade (09833799256) , Dr Bhat (09821420260)

    Thursday, August 6, 2009

    Take a Tour of Vivekanand Needam

    Vivekananda Needam, Gwalior: Morning Yoga Practice

    Vivekananda Needam, Gwalior: Overview of Morning Yoga Practice

    The Hanuman Parikrama (Children Circling Image of Hanuman, Vivekananda Needam, Gwalior)

    Vivekananda Needam, Gwalior: Boys on the Stair

    Contact Information

    Vivekanand Needam,
    Back to Harishankarpuram
    Naka Chandravadani
    Gwalior - 474002 (M. P.)
    Ph. 0751- 2344866