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New to Yoga? Try This Simple Sequence for Beginners Social media can make yoga look intense. But anyone can do yoga if they start with the basics. These 5 poses are prefect for beginners.
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5 Asanas To Stay Healthy In Winter Yogini and wellness entrepreneur Ira Trivedi tells you how to stay fit in the cold weather.
Olive oil consumption lowers risk of premature death, study suggests Chan School researchers see impact in cardiovascular and respiratory conditions, cancer, and neurodegenerative disease.
What Is the 4-7-8 Breathing Technique?
The 4-7-8 breathing technique is a breathing pattern developed by Dr. Andrew Weil. It’s based on an ancient yogic technique called pranayama, which helps practitioners gain control over their breathing.
When practiced regularly, it’s possible that this technique could help some people fall asleep in a shorter period of time.
How does the 4-7-8 breathing technique work?
Breathing techniques are designed to bring the body into a state of deep relaxation. Specific patterns that involve holding the breath for a period of time allow your body to replenish its oxygen. From the lungs outward, techniques like 4-7-8 can give your organs and tissues a much-needed oxygen boost.
Relaxation practices also help bring the body back into balance and regulate the fight-or-flight response we feel when we’re stressed. This is particularly helpful if you’re experiencing sleeplessness due to anxiety or worries about what happened today — or what might happen tomorrow. Swirling thoughts and concerns can keep us from being able to rest well.
The 4-7-8 technique forces the mind and body to focus on regulating the breath, rather than replaying your worries when you lie down at night. Proponents claim it can soothe a racing heart or calm frazzled nerves. Dr. Weil has even described it as a “natural tranquilizer for the nervous system.”
The overall concept of 4-7-8 breathing can be compared to practices like:
Alternate nostril breathing involves breathing
in and out of one nostril at a time while holding the other nostril closed.
Mindfulness meditation encourages focused breathing while guiding your attention
to the present moment.
Visualization focuses your mind on the path and pattern of your natural breathing.
Guided imagery encourages you to focus on a happy memory or story that will take your
mind off your worries as you breathe.
People experiencing mild sleep disturbances, anxiety, and stress may find 4-7-8 breathing helpful for overcoming distraction and slipping into a relaxed state.
Over time and with repeated practice, proponents of 4-7-8 breathing say it becomes more and more powerful. It’s said that at first, its effects aren’t as apparent. You might feel a little lightheaded the first time you try it. Practicing 4-7-8 breathing at least twice per day could yield greater results for some people than for those who only practice it once.
How to do it
To practice 4-7-8 breathing, find a place to sit or lie down comfortably. Be sure you practice good posture, especially when starting out. If you’re using the technique to fall asleep, lying down is best.
Prepare for the practice by resting the tip of your tongue against the roof of your mouth, right behind your top front teeth. You’ll need to keep your tongue in place throughout the practice. It takes practice to keep from moving your tongue when you exhale. Exhaling during 4-7-8 breathing can be easier for some people when they purse their lips.
The following steps should all be carried out in the cycle of one breath:
First, let your lips part. Make a whooshing sound,
exhaling completely through your mouth.
Next, close your lips, inhaling silently through your
nose as you count to four in your head.
Then, for seven seconds, hold your breath.
Make another whooshing exhale from your mouth for eight
When you inhale again, you initiate a new cycle of breath. Practice this pattern for four full breaths.
The held breath (for seven seconds) is the most critical part of this practice. It’s also recommended that you only practice 4-7-8 breathing for four breaths when you’re first starting out. You can gradually work your way up to eight full breaths.
This breathing technique shouldn’t be practiced in a setting where you’re not prepared to fully relax. While it doesn’t necessarily have to be used for falling asleep, it can still put the practitioner into a state of deep relaxation. Make sure you don’t need to be fully alert immediately after practicing your breathing cycles.
The benefit of yoga for stress and anxiety seems to be related to its effect on your nervous system and stress response.
It may help lower cortisol levels, blood pressure and heart rate and increase gamma-aminobutyric acid (GABA), a neurotransmitter that is lowered in mood disorders.
16 Simple Ways to Relieve Stress and Anxiety Excess stress is a common problem for many people. Learn effective ways to relieve stress and anxiety with these 16 simple tips.
YOGA THERAPY SESSIONS
This class is designed for people with health challenges.
With specific regimens of postures, breathing exercises, and relaxation techniques to suit individual needs, it helps to promote all-round positive health, as well as assisting particular medical conditions.
To discuss your health conditions and the therapeutic Yoga solutions , pls. call 03084722658 or fix an appointment for a free consultation @ Tashika's Wellness Zone
Our internal body mechanisms of the movement of water and minerals into and out of our cells in conjunction with pH balance, the bio-currents that are sent within our bodies when commands are given by the brain to different parts of the body for their movement, and the muscle activity itself, all cause static electricity as well as free radical build-up at various locations in the body. All this static electrical charge needs to be neutralized when the tasks are complete, leaving no residual currents, or free electrons, or electron deficient molecules within the body. This is supposed to be achieved by some part of the human body grounding itself to the earth.
When some part of the human body touches the earth or a conductor that is connected to the earth, the static charges are dissipated into the earth and free electrons from the earth also travel into the body attaching themselves to the free radicals, thereby stabilizing them and preventing their oxidation activity. This natural mechanism is unfortunately disabled by the modern habit of wearing footwear, which insulates the body from the earth and prevents the required electron exchange.
When we do not ground ourselves regularly, the static charge and free radical build-up interferes with all body signals, body bio-current flow, and electrical processes in the body. This causes chronic inflammation, pain in the muscles and joints, malfunction of the immune system, fatigue, stress, insomnia, and hastens the aging process, due to oxidation of the cells. Reconnecting the body
with the earth provides rapid relief in most of the above ailments. Earthing also accelerates the recovery from surgery, injury, and athletic overexertion.
Research shows that inflammation in the body gets reduced by walking or standing bare feet. Although inflammation can have many different root causes, earthing the body will subside inflammation caused by excessive ionic charge and free radical build-up. If the inflammation is being solely caused by excessive ionic charge and free radical build-up, one may even see a total disappearance of inflammation with a couple of 1 hour sessions of earthing a day. It takes about 1 ½ hour for the free electrons from the earth to reach almost every part of the human body to neutralize the effects of excess ionic charge and free radical build-up. Earthing is easier for people who live in a home on the ground, but much harder for those living in high-rise apartments in the city.
Walking barefoot can also help ameliorate the constant irritation caused by EMFs (electromagnetic fields) and other types of radiation in our bodies that comes from exposure to cell phones, computers, Wi-Fi and several other radiation devices around us.
The best earth medium for earthing is sand. Wet mud is the next, followed by dry mud, and then gravel. Swimming in the ocean is also a very good earthing activity because salt water is a very good conductor of electricity that connects you to the earth beneath it.
The energy that one gets from walking on grass is different. There, the abundant life force energy of the grass gets transmitted up through the feet. It has a soothing effect, because it harmonizes discordant energies that circulate within the human body. It does supply the body with free electrons that neutralize free radicals, but it does not absorb the excess static like bare earth does.
So get your daily dose of a couple of hours of earthing to avoid imbalance and illness in your body.
We believe that both a healthy mind and body are essential to healthy living. That's why we approach health and wellness from a medically integrated perspective. Our comprehensive programs provide you with everything you need to reach your health and fitness goals. We offer individualized health, fitness and self development programs focused on improving the quality of life for those who are healthy as well as for those with chronic medical conditions. Tashika's Wellness Zone is unique in its commitment to meeting each member's personal needs. Come enjoy the extraordinary experience yourself!
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