Shubhangi Walke     The definition of yoga states that, it is the harmonising system to develop body , mind  and spirit that means yoga develops anyone physically ,mentally ,emotionally and spiritually. God made men and women as equal to share the life, its rewards, its burdens, joys and sorrows. As we say that, men and women are the two wheels of life. But in today’s scenario, woman has to perform many roles as home maker, she have to perform family responsibilities, sometimes for her career she has to do  job or handle business responsibilities, bringing up children and all. With performing such roles she undergoes different stages of a life from childhood to old age these stages like she goes through physiological changes in her body like menstruation cycle, marriage, pregnancy menopause etc. All the physiological and psychological changes cause troubles in her life physically mentally and spiritually. But yoga plays a vital role in women’s life as it stabilises mental and physical health of women. In earlier days yoga is considered as an exercise but nowadays different research and studies shows that, it is not only a exercise but much more than that. There are many physical postures in yoga for women health like menstruation cramps, easy child birth, infertility , reduce depression and anxiety due to these physiological changes in her body. The research and study proves that the physical posters and the breathing patterns in yoga have considerable good effect on all the systems of the body like respiratory , digestive system, reproductive system, nervous system etc. Yoga is now being popular in all aspects as it is helpful in proper functioning of body and calm down mind. There are some asanas which are very helpful in problems like infertility and   pregnancy for  easy childbirth which is now going more popular as a pregnancy yoga. In old age also woman undergoes the menopause which will affect on her mental health and physical health, also yoga helps to control impulses and emotions of women in this all the phases of life by balancing the mind. Some asanas    like Baddha-konasana, Bhujangasana, Ustrasana, Supta baddha-konasana are very helpful in menstruation cramps and regulating periods. Women are the backbone of the family.   So let’s make yoga is a part of your life and grow yourself physically mentally, emotionally and spiritually.

Diabetes is currently considered an epidemic disease that is largely preventable and treatable through a balanced diet, exercise, yoga and lifestyle changes. Lack of physical activities and unhealthy dietary patterns are the major risk factors for the development of various lifestyle disorders, including diabetes. Psychological stress also increases the risk and severity of diabetes by 3 times. Moreover, individuals with diabetes have a reduced capacity to engage in exercise because of overweight and other diabetes-related complications, including cardiovascular disease, peripheral neuropathy and diabetic foot problem. According to the yogic concept, diabetes is generated by the imbalance of Manomayakosha or Mind and depends on the frequency and strength of desire and aversion. The purpose of this study is to identify the yogic concept of human body and diabetes and how yoga practice manages diabetes. The human body is made with 5 layers. Annamayakosha made of physical material. Our all physical body parts come under this kosha. Second Pranamayakosha is the body of vital energy or prana.  All the cells in the Annamayakosha are getting the right quantity of prana or energy by the Pranamayakosha. The third layer is Manomayakosha or Mind. The fourth layer is Vijnanmayakosha. Whatever happens in our life; its soft copy is storing in this kosha. The fifth kosha is the Anandmayakosha or inner happiness or inner peace. All koshas are depended on it. Imbalance of Manomayakosha or Mind is playing an important role to produce psychosomatic illness like diabetes. In day to day life, we are aware of two conditions, like and dislike. Like generates attachment and dislike generates anger or grudge. In the yogic view, both are painful because both generate our imbalance of mind [stress]. Malfunctioning of Manomayakosha or Mind subsequently imbalances Pranmayakosha and Annamayakosha damage the pancreatic beta cells by slow process and persistent long term hyperglycemic response and person become the diabetic patient. By controlling Manomaya kosha, practitioners are able to manage their emotions and they can improve satisfaction, peace, contentment, bliss. In this way, they can get rid of the diabetic situation and another similar disease. Studies show that meditation and yoga asana are effective in controlling diabetes. The dual practise can actually lower blood sugar levels and also help blood glucose control. Pranayama which actually means breathing exercises is an economical and healthy way to manage this lifestyle disease. Specific asana in yoga for diabetes can rejuvenate pancreatic cells, help in optimum glycemic control, regulate cortisol which is a stress hormone. Yoga also helps us to incorporate lifestyle changes more easily and naturally without force or compulsion.  Awareness helps us in knowing what we are eating and whether we are getting full.  This can lead in healthier food choices, improving nourishment, digestion and weight loss, mood, sleep and the need for less diabetic medication, in short, an overall improvement in the quality of life for those with diabetes

According to WHO, Overweight And Obesity are defined as abnormal or excessive fat accumulation that may impair health? BMI (Body Mass Index) is a simple tool to classify overweight and obesity. Overweight is a precursor of obesity.  BMI ranging greater or equal to 25 indicates Overweight and BMI greater than 30 indicates Obesity. Statistics show a rise in Obesity since last few decades, especially in developed and developing countries. Thanks to the growing affluent societies, fat and sugar-rich food, over-use of technology leading to physical inactivity, sedentary lifestyle and urbanisation. Genetics, leptin-obesity link, Hormonal problems are too the causes of Obesity. The serious consequences of obesity are cardiovascular diseases & events, Diabetes Mellitus, Osteoarthritis, Cancers. Disabilities, breathing difficulties, risk of fractures, insulin resistance, varicose veins, Hiatus Hernia, Sleep Apnoea, Wrong posture, psychological disturbances are some of the consequences affecting the quality of life. Obesity is a lifestyle disorder and is largely preventable and reversed by modulating lifestyle. Yoga provides a holistic solution in terms of Yogic diet, Yogasanas, Pranayama, Kriyas, Yogic attitudes and philosophy to prevent as well as reverse obesity.  Yoga doesn’t only reduce obesity but also creates self-awareness. A study shows that yoga helps with behavioural change, weight loss, and maintenance by burning calories, heightening mindfulness, and reducing stress. These factors may help to reduce food intake and become aware of the effects of overeating. Suryanamaskar plays a vital role in obese patients. It is a combination of multiple asanas, pranayama, mantra and meditation which makes it a complete practice in itself. It has influence over the endocrine and nervous system thus correcting the deranged metabolism. Yogasanas like Pawanmuktasana, Paschimottanasana, Trikonasana, Ushtrasana, Dhanurasana, Navasana, Halasana, Sarvangasana, Matsyasana, Ardhamatsyendrasana burn the excess fat, strengthen and tones the muscles. Pranayama like Bhastrika, Suryabhedi along with balancing practices like nadi Shodhan, Ujjayi, Sheetali, Sheetkari stimulate metabolism. Sheetkari helps control hunger and thirst thus helping to eat in moderation. Kriyas like Kapalbhati, Jaladhauti, ShankhPrakshalana are effective for obesity. Kapalbhati improves digestion, elimination of waste and toxins, reduces abdominal fat, tones abdominal muscles and strengthens the core. Kunjal Kriya alleviates the Kapha Dosha and thus controlling obesity. According to the researches, Meditation was found to reduce stimulation in the part of the brain linked to impulsiveness which is beneficial for mindful eating and reduction in impulsive snacking and overeating. Meditation helps to relieve stress, addresses emotional issues, controlling thoughts which are essential components for successful weight loss. Omkar chanting has immense benefits like controlling thoughts, emotions, improving hormonal balance, detoxifying mind and body. This has a positive impact on the weight loss journey by creating awareness and mindful eating. Regular practice of Khechari Mudra is known to control hunger and thirst thus helping in controlling weight. Yoga thus is a complete and proven science to Fight Obesity in a safe and effective way. Yoga practised on a regular basis under an expert gives long term benefits not only or obesity but also in terms of healthy body and mind. References: www.who.int Level 1 yoga textbook

Worrying is a natural human emotion that assists us in anticipating future hazards and threats. When we start worrying in excess, it leads to unpleasant outcomes, such as anxiety, depression, and poor physical health. When you are constantly worrying about things beyond your control, it destroys your ability to concentrate, and then it is time to take action and start enjoying a worry-free life. Here are some suggestions to assist you in putting your worries to rest and live life to the fullest. Practicing Mindfulness and Meditation Mindfulness is the practice of being present in the present moment and accepting your thoughts and feelings without being judgemental. You might learn to monitor your thoughts and emotions without becoming caught up in them as a result of practising mindfulness. It might help you put a stop to your worrying and find peace in the current now. Meditation is a fantastic approach to providing serenity and tranquilly to a preoccupied mind. Many studies reveal that Meditation and mindfulness ease mental stressand anxiety. Breathing Right with Pranayamas Most people are unaware that there are two types of breathing patterns – Thoracic (chest) breathing and Diaphragmatic (abdominal) breathing. Breathing increases the supply of oxygen to your brain and promotes a feeling of calmness. Studies have shown that deep abdominal breathing for 20 to 30 minutes every day reduces anxiety and stress. Following Breathing practices like Kapal Bhati Pranayama (Skull shining Breathing technique), Nadi Shodhan Pranayama (Alternate nostril Breathing), Bhastrika Pranayama, and Bhramari Pranayama (Bee breath) can help free the clutter of thoughts and anxiety. Practicing Yoga Asanas Yoga helps release tension and negativity. It helps lower cortisol levels, heart rate, and blood pressure and is effective in treating depression and anxiety. Practising yoga postures such as Matsyasana (Fish pose), Dhanurasana (Bow pose), Hastapadasana (Standing Forward pose), Janu Shirsasana (One-legged forward bend), Setu Bandhasana (Bridge pose), Paschimottanasana (Two-legged forward bend), Adho Mukha Svanasana (Downward facing dog), Sirsasana (headstand), and Shavasana (Corpse pose) can help youachieve a healthy mind and body. Taking Care of Oneself Self Care is essential for maintaining physical and mental health, especially when dealing with stress and anxiety. It might include getting adequate sleep, eating a good diet, exercising regularly, connecting with nature, going for an Aromatherapy spa session, and making time for activities such as listening to soothing music, singing, colouring, etc., that make you happy and relaxed. When you put your health first, you will be in a better position to face the challenges and uncertainties of life. Being Among Positive Minded People Breaking away from anxiety might be difficult, but you do not have to do it alone. When you spend time with positive-minded people, they may offer you the guidance, encouragement, and perspective you require to overcome your anxieties and begin living a better life. You are influenced by similar positive thoughts which in turn reflects in your positive attitude. A positive mind can breed peace, joy, and relaxation. At Swasti Yoga Center, we have knowledgeable and experienced doctors and yogis passionate about helping you overcome your challenges and lead a healthy life. Here, you will be able to connect with a supportive community as well as like-minded individuals who share common goals and beliefs. In addition to providing yoga classes, Swasti Yoga Center also offers Ayurvedic consultations, meditation classes, and massage therapies. https://www.healthline.com/health/anxiety/yoga-for-anxiety#standing-forward-bend  https://hopeforhealingfoundation.org/17-simple-ways-to-relieve-worry-stress-and-anxiety/?gad=1&gclid=CjwKCAjwl6OiBhA2EiwAuUwWZUnWEGgMX6xg8Z3S4iZvJSwDaHjuwMPVMikzbF-UW2tCcd11wxZ2VxoC2y4QAvD_BwE https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3415184/ https://www.artofliving.org/in-en/wellness/mental/holistic-living/yoga-tips-on-how-to-overcome-anxiety-disorder https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/

Indigestion, what is it? How is it produced? And why it is so important to have a good diet and a strong and healthy mind. Did You Know That It Says That The Gut Is Our Second Brain? Yes, it is! This is because the intestine has more neurons than the spinal cord and acts independently of the central nervous system. The intestine is directed by the enteric nervous system, which is a “branch” of the autonomic nervous system, in charge of controlling the digestive system. The enteric nervous system spans the tissue that lines the digestive system, stomach, and intestine. Which has its own neural circuits. Although it functions independently of the central nervous system, it communicates with it through the sympathetic and parasympathetic systems. So, Now That We Know That Our Intestine Is Our Second Brain … Did You Realize That Many Times In Situations Of Stress, Anguish, Or Anger When You Ate Something, And Feel Sick? Do You Feel Heaviness? Or Even Worse, You Had Indigestion? BINGO! It is all related, for this reason, it is important to seek the balance of the BODY and the MIND. “Strong Mind-Healthy Body“ Indigestion is quite common today. Partly, it was already explained above. In our times, stress has increased, which produces emotions such as anguish, fear, anger, or other negative emotion. For that reason, I consider extremely important the daily practice of meditation which is a balm for our mind. Helping us “to slow down” and to transmute negative emotions. Those “negative emotions” that we accumulate day by day, week by week, month by month and year by year. Talking about our body, we should understand, for example, that “fast food”, which includes processed, deep-fried food with artificial colours, get you out of trouble in many situations, but is one of the worst things we can do for ourselves. Remember, You Are What You Eat! As well is important consider not to abuse of spicy food, high fibre foods, alcohol, tobacco, and the use of certain drugs such as antibiotics, anti-inflammatories, painkillers, and aspirin. All Of This Leads To A Slow Or Fast But Sure Disease Process. An Accumulation Of “Seasonings” Forming A Bomb Inside Us. Indigestion could be a warning, which later could end up in serious diseases such as gallstones, gastritis, inflammation of the pancreas, ulcers (intestinal and / or gastric). To Prevent This, I Invite You To Be Aware And Take Care Of Your “Temple” Accordingly. For those who suffer indigestion, I recommend a good and healthy diet: Food with flares and roughage in daily diet. Plenty of raw vegetables, fruit whole-wheat chapatis, etc. Fennel, cinnamon, ginger, and curcumin infusions can help for ingestion. Yoga Practice Can Be Immensely Helpful. I Will Recommend Different Types Of Asanas And Pranayama. Asanas: Uddiyana, Bhujangasana, Salabhasana (the posture), Salabhasana (the locust posture), Dhanurasana, Trikonasana, Pachimottasana(stretching the back and legs), Sarvangasana, Savasana. Pranayama: Bhastrika(bellows), Nadi-sodhana (Alternate breathing). By Luchi Benavides.