Yoga to combat Vertigo - Malasana

Malasana

Malasana

• Squat on the haunches with the feet together. The soles and heels should rest completely on the floor . Raise the seat from the floor and balance.
• Widen the thighs and knees and move the trunk forward until the armpits extend beyond the knees.
• Bend forward and catch the back part of the ankles 
• After gripping the ankles , exhale and move the head down to the toes and rest the forehead on them.
• Maintain the pose for about a minute breathing normally.
• Inhale , raise the head , release the ankle grip and relax on the floor.
• Now exhale , bend forward and rest the head on the floor. Stay in this position also for 30 to 60 seconds with normal breathing.
• Inhale,raise the head from the floor and return to position.
• Release the hands and rest on the floor

Other important asanas for vertigo 

• Salamba Sirsasana
• Halasana
• Paschimottanasana
• Sanmukhi Mudra
• Nadi Sodhana Pranayama
• Savasana

One should go to a teacher or yoga therapist and under his guidance should do these practices.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to tackle anxiety

Trianga Mukhaikapada Paschimottanasana

Mukhaikapada Paschimottanasana

• Sit on the floor with the legs stretched straight in front
• Bend the right leg at the knee and move the right foot back. Place the right foot at the side of the right hip joint , keep the toes pointing back and rest them on the floor. The Inner side of the right calf will touch the outer side of the right thigh.
• Balance in this position , throwing the weight of the body on the bent knee. In the beginning , the body tilts to the side of the out-stretched leg , and the foot of the outstretched leg also tilts outwards. Learn to balance in this position , keeping the foot and toes stretched and pointing forward.
• Now hold the left foot with both the palms , gripping the sides of sole and then extend the trunk forward and hook the wrists around the outstretched left foot. Take two deep breaths.
• Join the knees , exhale and bend forward. Rest first the forehead and then the nose.next the chin and ultimately the chin on the left knee. To achieve this widen the elbows and push the trunk forward with an exhalation.
• Do not rest the left elbow on the floor . In the beginning one looses the balance and topples over to the side of the extended leg . The trunk should therefore be slightly bent towards  the side of the bent leg and the weight of the body should be taken by the bent knee.
• Stay in this position , for about a minute , breathing evenly
• Inhale, raise the head and trunk, release the hands , straighten the right leg and come to position.
• Repeat the pose on other side, keeping the right leg stretched out on ground , bending the left knee and placing the left foot by left hip joint. Stay for the same length of time on both the sides.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."

Yoga to combat anxiety and Depression

Well all experience anxiety and depression at some point in our lives . It is normal reaction to stress fully demanding situations. It adversely affects our work and mental health when it occurs too often and lasts too long

Depression and anxiety take on the form of a disease when they affect you for months and disturb the quality of life when it becomes mandatory to seek medical help.

The number of people suffering from anxiety and depression is on the increase and has become a common problem of modern progressive affluent society.

Knee stretch

Knee Squat

Sthithi : Tadasana

Practice

• While exhaling squat down on the feet, place the palms on the outer sides of  the feet
• While inhaling return to Tadasana
• Move up and down rapidly
• Repeat about 40 to 50 times

In sitting position keep the knees together and ensure that the entire heels and palms are on the ground

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."