Back pain is a common issue that affects many people around the world. It can be caused by a variety of factors, including poor posture, muscle strain or sprain, injury, or underlying medical conditions. Back pain can range from mild to severe and can greatly impact a person’s quality of life.

One of the most significant benefits of practicing yoga is its ability to alleviate back pain. Yoga can help to strengthen and stretch the muscles of the back, reduce inflammation, and improve posture. Additionally, yoga can also help to reduce stress and anxiety, which can contribute to back pain.

Here are some of the most effective yoga asanas for relieving and preventing back pain:

1. Child’s Pose (Balasana)

Child’s Pose is a gentle stretch that can help to relieve tension in the lower back. To practice Child’s Pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Slowly lower your hips back towards your heels and reach your arms forward. Rest your forehead on the mat and take deep breaths.

2. Downward-Facing Dog (Adho Mukha Svanasana)

Downward-Facing Dog is a classic yoga pose that can help to stretch the entire spine, including the lower back. To practice Downward-Facing Dog, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Spread your fingers wide and tuck your toes under. Lift your hips up and back, straightening your arms and legs as much as possible. Press your heels towards the mat and take deep breaths.

3. Cat/Cow Pose (Marjaryasana/Bitilasana)

Cat/Cow Pose is a gentle stretch that can help to mobilize the spine and relieve tension in the back. To practice Cat/Cow Pose, start on your hands and knees with your wrists directly under your shoulders and your knees directly under your hips. Inhale and arch your back, lifting your tailbone and head towards the ceiling. Exhale and round your spine, tucking your chin to your chest and pulling your belly button towards your spine. Repeat this movement for several breaths.

4. Cobra Pose (Bhujangasana)

Cobra Pose is a backbend that can help to strengthen the muscles of the back and alleviate pain. To practice Cobra Pose, lie on your stomach with your hands under your shoulders and your elbows close to your sides. Press your palms into the mat and lift your head, chest, and shoulders off the mat. Keep your elbows close to your sides and breathe deeply.

5. Triangle Pose (Trikonasana)

Triangle Pose is a standing pose that can help to stretch the hamstrings, hips, and lower back. To practice Triangle Pose, stand with your feet hip-width apart and extend your arms out to the sides. Turn your right foot out and extend your right arm towards your right foot. Place your hand on your shin, ankle, or a block and extend your left arm towards the ceiling. Keep your gaze towards your left hand and breathe deeply. Repeat on the other side.

6. Bridge Pose (Setu Bandha Sarvangasana)

Bridge Pose is a backbend that can help to strengthen the muscles of the back and alleviate pain. To practice Bridge Pose, lie on your back with your knees bent and your feet hip-width apart. Press your feet and arms into the mat and lift your hips up towards the ceiling. Keep your shoulders and neck relaxed and breathe deeply.

7. Pigeon Pose (Eka Pada Rajakapotasana)

Pigeon Pose is a hip opener that can help to relieve tension in the hips and lower back. To practice Pigeon Pose, start on your hands and knees and bring your right knee towards your right hand. Extend your left leg behind you and lower your hips towards the mat. Keep your right foot flexed and breathe deeply. Repeat on the other side.

8. Seated Forward Fold (Paschimottanasana)

Seated Forward Fold is a gentle stretch that can help to relieve tension in the lower back and hamstrings. To practice Seated Forward Fold, sit on the mat with your legs extended in front of you. Reach your arms towards your feet and fold forward, keeping your spine long. Hold onto your shins, ankles, or feet and breathe deeply.

9. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose is a gentle backbend that can help to strengthen the muscles of the back and alleviate pain. To practice Sphinx Pose, lie on your stomach with your elbows under your shoulders and your forearms on the mat. Press your forearms into the mat and lift your head, chest, and shoulders off the mat. Keep your shoulders away from your ears and breathe deeply.

10. Fish Pose (Matsyasana)

Fish Pose is a backbend that can help to stretch the muscles of the chest, neck, and upper back. To practice Fish Pose, lie on your back with your legs extended and your arms by your sides. Lift your chest and shoulders off the mat and place the top of your head on the mat. Keep your elbows close to your sides and breathe deeply.

In addition to these specific asanas, practicing yoga in general can help to alleviate back pain. Yoga can help to improve posture, increase flexibility, and strengthen the muscles of the back. Additionally, yoga can help to reduce stress and anxiety, which can contribute to back pain.

What you need to avoid when having back pain

When practicing yoga for back pain, it is important to listen to your body and work within your limits. If a pose feels uncomfortable or painful, back off or modify the pose as needed. It is also important to consult with a healthcare professional before starting any new exercise program, especially if you have a history of back pain or injury.

In conclusion, yoga can be a highly effective tool for relieving and preventing back pain. By practicing specific asanas that stretch and strengthen the muscles of the back, as well as incorporating yoga into your regular exercise routine, you can improve your posture, increase flexibility, and reduce stress and anxiety, all of which can help to alleviate back pain. With consistency and patience, yoga can be a powerful tool for achieving a healthy and pain-free back.

While practicing yoga can be helpful for relieving back pain, it’s important to be mindful of certain poses and movements that can exacerbate pain and injury. Here are some things to avoid when practicing yoga with back pain:

1. Avoid high-impact poses: Poses that involve jumping, bouncing, or sudden movements can put unnecessary stress on the back and exacerbate pain. Avoid poses like Jumping Jacks, Jumping Forward Folds, and Sun Salutations with Jumping.
2. Avoid deep backbends: While backbends can be helpful for stretching and strengthening the muscles of the back, deep backbends like Wheel Pose or Camel Pose can put a lot of pressure on the spine and cause pain. It’s best to avoid these poses if you’re experiencing back pain.
3. Avoid forward folds with rounded spine: Forward folds that involve rounding the spine, like Standing Forward Fold or Seated Forward Fold, can put pressure on the discs in the spine and aggravate pain. Instead, focus on forward folds with a straight spine.
4. Avoid twisting poses: Twisting poses like Twisted Triangle or Twisted Chair can put strain on the muscles of the back and aggravate pain. If you do practice twisting poses, be sure to keep your spine long and avoid forcing the twist.
5. Avoid overstretching: While it’s important to stretch the muscles of the back, overstretching can cause more harm than good. Avoid pushing yourself too far in poses like Forward Fold or Downward Facing Dog, and be sure to listen to your body’s signals.

By avoiding these poses and movements, and being mindful of your body’s limitations, you can practice yoga safely and effectively for relieving back pain. Remember, always consult with a healthcare professional before starting any new exercise program, especially if you have a history of back pain or injury.

How long does it take to heal back pain using yoga

The healing time for back pain with yoga can vary depending on the cause and severity of the pain, as well as how frequently and consistently one practices yoga. While practicing yoga can be helpful for relieving back pain, it’s important to remember that it’s not a quick fix and may take time to see results.

For some people, practicing yoga regularly can help to reduce back pain within a few weeks or months. This is because yoga can help to improve flexibility, strengthen the muscles of the back, and reduce stress and tension in the body, all of which can contribute to back pain.

However, for others, it may take longer to see results with yoga. This may be especially true for those with chronic or severe back pain, who may need a more comprehensive approach to treatment that includes physical therapy, medication, or other interventions.

It’s also important to note that the benefits of yoga for back pain are not solely dependent on the amount of time spent practicing. Quality of practice, proper alignment, and choosing the appropriate poses are all important factors that can influence the effectiveness of yoga for relieving back pain.

In summary, the healing time for back pain with yoga can vary depending on individual factors, such as the cause and severity of the pain, as well as how frequently and consistently one practices yoga. While yoga can be helpful for reducing back pain, it’s not a quick fix and may take time to see results. It’s important to work with a healthcare professional to develop a comprehensive treatment plan that includes yoga and other interventions as appropriate.

What does medical industry say about yoga and back pain?

The medical industry recognizes that back pain is a common problem that affects many people at some point in their lives. While there are various causes of back pain, including injury, poor posture, and medical conditions like arthritis or herniated discs, one potential approach to managing back pain is through yoga.

Several studies have shown that yoga can help improve flexibility, strength, and balance, which can help reduce the risk of back pain and improve overall spinal health. In addition, yoga may help alleviate back pain by reducing stress and tension in the body and promoting relaxation.

However, it is important to note that not all yoga poses are safe or appropriate for everyone with back pain, and it is essential to work with a qualified yoga instructor who can guide you through poses that are safe for your specific condition. Additionally, if you have severe or persistent back pain, it is important to consult with a medical professional before beginning any new exercise regimen, including yoga.

PubMed studies on yoga and back pain

1. Yoga treatment for chronic non-specific low back pain https://pubmed.ncbi.nlm.nih.gov/28076926/
2. Yoga for low back pain: a systematic review of randomized clinical trials https://pubmed.ncbi.nlm.nih.gov/32870936/
3. Effectiveness of an 8-week hatha yoga intervention to improve lower back pain in university office workers https://pubmed.ncbi.nlm.nih.gov/35938263/
4. Effects of yoga, strength training and advice on back pain: a randomized controlled trial https://pubmed.ncbi.nlm.nih.gov/28356091/
5. Yoga for chronic low back pain: a meta-analysis of randomized controlled trials https://pubmed.ncbi.nlm.nih.gov/23894731/

Celebrities who used yoga for back pain

1. Lady Gaga: In an interview with Harper’s Bazaar, Lady Gaga shared that she uses yoga to help manage her chronic back pain. She practices Bikram yoga, which involves performing a series of postures in a heated room.
2. Matthew McConaughey: The actor has spoken about using yoga to help with his back pain, which he developed while filming a movie. He has credited yoga with helping him regain his mobility and flexibility.
3. Hilaria Baldwin: The yoga instructor and author has shared on social media that she has used yoga to manage her scoliosis, a condition that causes a curvature of the spine. She has also written a book about her experiences with yoga and how it has helped her deal with her back pain.
4. Gisele Bündchen: The supermodel has credited yoga with helping her stay in shape and manage her back pain. She practices a form of yoga called Anusara, which emphasizes alignment and heart-opening postures.
5. Robert Downey Jr.: The actor has been open about his struggles with addiction and chronic pain, including back pain. He has credited yoga with helping him stay sober and manage his pain.

The post Discover the Transformative Power of Yoga: Say Goodbye to Back Pain Forever! Use yoga for back pain appeared first on Alternative Complementary Medicine.

And I am down to 104,8 kilos, getting there…..

What is interesting is that I can over eat on a specific day, my weight goes up to 106 or 107  but 1 day later. I am back to 105….. Very strange. Before I needed more time to get back down to previous weight. Apparently my increased weight is possibly because of food eaten, that is residing in my body? Or not? Am I so quick gaining and burning fat cells.

For example on Friday I ate big loaf of bread, with some vegan sausage. After day or two i felt really heavy, my stomach, knees…. I was shocked my weight jumped to 108, but after 2 days I am back to minimal 104.8.

My conclusion is that I can cheat, and eat bad, like bread for god sake sometimes and not suffer permanent consequences.

So that is good. And meanwhile my bottom weight is getting lower and lower so even if I over eat, I will always come back down to lower and lower weight.

I freaked out 2 days ago, when my weight increased, but today, I am at minimum, only 2 days left, eating normal like always.

The post Am I getting 6 pack for the first time in my life? appeared first on Alternative Complementary Medicine.

I feel I can move much better. Having 113 kilos is horrible for your body. You can hardly move, imagine people being morbidly obese.

Beside P90X3 I used also Faster EFT tapping, which I am a certified practitioner. Tapping helped if I felt I was too lazy to workout. SO I tapped and it worked. I missed only 1 workout in 90 days. That is persistence.

I am still losing weight. It is not all because of P90X2, but I would say 70%. I eat pretty much the same food. I ditched 2 bars of vegan chocolate per week. That is it. And the weight is going down really quickly. I was 113 kilos 3 months ago, now I am 106, 105, it depends.

30 minutes is really not a lot of time. But doing 1 hour per day, that would be hard for me. Tony Horton is a smart guy, putting such great exercises together. I applaud him. I even eat cookies not sometimes, that my mom bakes. And some sweets, and still lose weight. Before I avoided al sweets. I also eat some icecream, here and there. And of course, eating as much as possible raw ice cream all the time.

For now, I am very satisfied with everything. I can eat almost all I want and still lose weight. But I see that I am not so hungry anymore. Food is not so important anymore for me.

SO here are the shots, before and after so you can judge.

Please comment, I would love to hear what you think

Sending love to you

The post Results Before After After 90 Days P90X3 appeared first on Alternative Complementary Medicine.

I have learned that after doing P90X3 each day, you gradually start losing fat in the body. So your weight stays the same usually. Before doing P90X3 my weight was fluctuating a lot up and down and very quick, same day or 2 days I could go up to 3 kilos. But now not anymore. I lost like 6 or 7 kilos and that happened between 1st and 2nd month. After 30 days, I did not see any difference. But in secodn month suddenyl the weight started to drop off. You basically build more muscle. So that might be the reason you dont se quick weight loss.

However, after you do exercise each day, you don’t need to eat so much. Furthermore, you do not binge because you think oh, I will not be able to do exercise easily when I am full of food.

The exercises are not boring at all. Tony Horton is a great teacher. And you start to see him as a super person, he being like almost 60 yo and still in such a good shape.

I do not eat so much food like before now after 90 days, I need a little less. Furthermore, in the last few weeks I can cheat sometimes, eat some sweets that would usually make me fat immediately. However, like I said before, you lose fat in the body and increase your muscles, so your body does not immediately push all the calories in the fat cells.

I have learned that exercise is the thing to lose weight, if you don’t want to go fully raw vegan path and lose weight that way.

I am eating vegan food, with high raw fruit intake each day. I have been doing this for long time, many years. I really recommend P90X3. I am not sure if it is the right choice for elderly people with bad hips and knees, but for people under 50 it is a great exercise. You can also adjust some moves, so they are not so hard on your joints.

And wear shoes with soft soles, not running shoes, regular training shoes. Of course, yoga you will be doing barefoot. Same goes for pilates x excercise….

The post My thoughts after doing P90X3 for 90 days appeared first on Alternative Complementary Medicine.

And I confirm this 100%. I mean this is just funny. I Don’t know what is wrong with people who claim Manduka mats are perfect for Yoga? They are slippery as hell.

As soon as you start doing yoga asanas, you start to slip all over the mat. Some people start using a towel on top of Manduka mat, just to prevent slippage. That is just ridiculous! The customer service even gave some tips that the mat needs to break in. WOW!!

Another tip was to leave it on the sun. Then scrub it with salt!!!

I mean this company is just a joke. I am so angry at an old cow, who promoted and was selling these mats on youtube and claimed how well they were. NEVER believe people who sell and make a profit from products. They will always lie.

Read the complaints from customers on Amazon site below. I mean it is just ridiculous. Manduka manufacturer should be ashamed. It is hard to do yoga on the mat, because of slippage. IT IS ALSO VERY DANGEROUS! You can easily sprain a muscle or hurt yourself.

This must be the worse mat I have ever tried and the most expensive too.

Here are just few comments from Amazon users:

• Slip-n-slide Toward Heartbreak
• Slip sliding away
• major disappointment
• This Mat Stinks — Literally!
• 2 years to date… still stinky, still slippery
• Slippery, stinky, heavy
• Slippery

They even came out with new “improved model” and still people complain about the smell, slippage……

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I just took this pic of my right arm, there is a noticable difference I think from before. I think P90X3 is something that will stick with me. It is really a good workout and includes Yoga too, that I love. I mean look at Tony Horton, he is like a god at 55 years old. Look at his muscles. His hair is another topic, he claims he does not dye his hair… I mean who would believe him. But his muscles.

Having more muscles is much more attractive to girls for sure. I mean you have better chance getting laid with toned muscular body than with fat blubber around your waist. I never had muscles at the bottom of my biceps. I got this with P90X3…

Or maybe I am just imagining? I am finishing BLOCK 3 soon, so I will finish 90 days doing P90X3 in 2 weeks. I am looking forward to do more P90X3…

The post Look at my guns, Tony Horton is the man appeared first on Alternative Complementary Medicine.

I skipped only one workout in all 60 days. I tried my best. I could not cope with few workouts like MMX especially, so I took little breaks of few seconds. But other than that I managed to do most of the workouts.

I did not change a lot in my diet. I just started to eat more fruit than before. I increased the fruit intake for like 15 % or more.

I also did not buy 1 bar of chocolate per week, no chocolate anymore. Also I bought 1 loaf of bread instead of 2 per week. I eat vegan like 95% of the time. Sometimes I eat a little cheese.

I am kind of disappointed. I was thinking I will be seeing a lot of muscles. I ate also raw protein almost each day.

When I started to loos weight I saw that I did not have strength anymore. I was better and had more energy at the beginning of P90X3, so I was thinking I am loosing muscle mass. I eat like 1500 calories per day I think or less. In the last 3 days I tried to increase the caloric intake. I felt my strength

is coming back but also my weight.

I am not satisfied. I wanted to see muscles. But it is hard when you are 40 years old. I guess 30 minutes just isn’t enough. Here are my result pics. I lost approx 14 pounds in 60 days, a lot has to do with higher fruit intake, no chocolate. Everything else is almost identical.

I started to eat the same food, like apple strudel that my grandma made for me. And quickly I came up from 106 kilos to now 107,5. This is the same food that caused my weight to ballon so quick from 100 to 110 in just few weeks.

I dont know why my granda puts in the apple strudel, maybe too much oil and sugar?

So here are my pics in 3 angles. Please comment and try to give any advice.

The post Results after 60 days of P90X3 appeared first on Alternative Complementary Medicine.

I was so motivated when I started doing p90x3. But today I compared images before and after and I see no change whatsoever. I even bought a pullup bar for god sake.

I thought I will loose at least 3 or 4 kilos. I was struggling with DDP yoga, loosing nothing in 6 months. Now P90X3 after 30 days and I see no results. I wanted to have more form in my muscles, did not get any. I sweated a lot, you can see many videos after doing P90X3 on my youtube channel.

So I am really thinking that it is all about supplements and eating really much less. Because my diet is vegan, really healthy. 50% raw food every day.

I will go on with 90 days of P90X3, I mean the workoug is really good. But what else can you expect from 30 minutes per day? I was thining Horton really made a miracle workout. But noooooo, the results really are not realistic.

Those test people that did P90X3 I really don’t beleive they lost so much weight only with P90X3.

I will update you again after 60 days of doing P90X3

Also check RESULTS AFTER 60 DAYS P90X3

The post Results after 30 days of P90X3 appeared first on Alternative Complementary Medicine.

And I am vegan, so my diet is very clean, 50% raw at least.

At the end I was doing full 55 minutes workout of DDP Yoga. IT was exhausting but I made it through. 55 minutes seem alot, but you forget about the time. And you sweat a lot. The sweating begins at 30 minutes. Like all the pores open up.

If I could loose any weight I would still be doing it.

So I switched to popular P90X3 workout with Tony Horton.

I completed the first week. I did not loose any weight, but P90X3 is so more versatile. DDP yoga is just yoga on steroids.

Today I just finished P90X3 yoga for the fist time. Only 30 minutes, I was able to finish it with no pause, because of previous DP yoga. I can say P90X3 yoga is much easier. With DDP you test your strength because of slow movements, slow push-ups and stuff.

But here P90X3 just uses totally regular yoga moves and no slow moves at all. So it is much easier.

I wonder how will I manage to loose any weight with P90X3, it is only 30 minutes a day.

I really hope this will work for me. I am tired of being 240 pounds. SIck and tired already. In the last 10 years I have been struggling with weight. Now I am at the top, 240 pounds, or 110 kilos, that is too much.

The post Switched from DDP Yoga To P90X3 appeared first on Alternative Complementary Medicine.

What made me start doing this? The guy is crazy. That is why. And is a very loveable character. He has even a diamond gesture that he has patented in yoga video. Diamond Dallas is a funny guy.

I have two versions of this yoga on DVD. One is with only 2 videos. The other has several videos and pdf document included. I came back from Brazil, and my knees started to hurt. I suspect the bad nutrition in Brazil and also bad running Asics Noosa shoes that were not made for my pronation, and they damaged my knees and hips.

However, this yoga is very simple to understand and do if you are in shape. I would say it is for every person that is under 50, but also other people that are fit and into yoga, fitness and are over 50 years old.

Basically, he has like 20 different yoga moves, that really flex your muscles and make you sweat. The duration of videos is 30 – 60 minutes, one is 70 minutes. He mix all these moves in each video. Each move is really well explained. He shows each move from both angles. The guys really wants you to do it right.

It is recommended to do yoga for 30 minutes few times per week, not every day. But I do it everyday anyway.

It is very light for your joints, hips etc. You really flex your body good. And there is no strain on your hips, joints, you are only stretching your muscles.

He recommends using a heart beat monitor, to keep your heart in your heart rate zone, which is 180, minus your age and minus 20 again. My zone is around 120 bpm. In that zone, you are burning fat really fast. You can achieve that by doing muscle resistance moves that really jack up your heart rate quickly.

Diamond Dallas guides you through the workout really fast. It is never boring. I am dong this for like two weeks now. Sometimes I have to stop in the half of the video and stop the video. I am pretty fit guy, but yes I start to sweat pretty bad and get tired.

That will improve and soon I will be able to go through the video without any rest.

DDP yoga is perfect also for people who are not so flexible, because Diamond Dallas encourages you to tailor each move to your needs, so you will be able to do it. I think yoga is much better than any other fitness program. I just love it.

The moves are standard, hand-picked by Dallas, so he did not invent anything new. However, this program is much easier then the Jillian Yoga that I will review later. That yoga program is even tougher.

I did not change any diet. I am vegan, 50 % raw but still overweight. After two weeks, I feel better, feel stronger, and this program really stretches your back, legs, etc. You really feel better. Dallas claims that it is perfect also for people with joint injuries, arthritis, etc. I think you will feel better and healthier doing DDP yoga.

I love it because of Dallas, he is a cool guy. He used to be so strong, throwing other wrestlers around, etc. Usually most of the wrestlers have fake hips, knees, I think Diamond is still doing well without artificial joints thanks to yoga. For example, Hulk has both knees replaced, had several back surgeries, etc.

The program is full of funny moments like “stretch your thumbs; nobody want to have fat thumbs” then “hulk it up”

[usrlist “Easy to do:4” “Health effect:5″ Price:4 Fun:5 avg=”true”]

Here is official Diamond Dallas Page site where you can buy videos too

Also here is his facebook

There are several review on youtube, i like this one

httpv://www.youtube.com/watch?v=9WtPkmVtEEU

The post DDP Yoga Review appeared first on Alternative Complementary Medicine.

· Neti removes all the dirt and bacteria filled mucus from within the nose.
· It also helps to drain the sinus cavities. This, in turn, will help to reprogram the body’s natural mechanisms against nasal infections such as hayfever, allergies, sinusitis and other upper respiratory complaints like sore throats and coughs, post nasal drip, inflammation of tonsils and adenoids.
· It is beneficial for illnesses such as asthma and bronchitis as it reduces the tendency for mouth breathing by freeing the nostrils of mucus.
· It has a cooling and soothing effect on the brain by drawing out excessive heat, and is therefore beneficial for headaches, migraine, epilepsy, temper tantrums, hysteria, depression and general mental tension.

· Neti is of great benefit for problems associated with the eyes. It helps flush the tear ducts, encouraging better vision and gives a sparkle to the eyes.
· It can be beneficial for certain types of ear disorders such as middle ear infections, glue ear and tinitis.
· Neti improves sensitivity of the olfactory nerves, helping to restore lost sense of smell, and thereby benefits the relationship with taste and digestive processes.
· It has subtle effects on the pineal and pituitary glands which control the hormonal system. This has a harmonizing effect on emotional behaviours.
· Neti affects the psychic centre known as Ajna Chakra which helps in awakening higher states of meditation.
· It helps to stimulate better powers of visualisation and concentration and gives a feeling of lightness and clarity to the mind.

· Neti is excellent for those trying to give up smoking. Since it reduces the tendency for mouth breathing, Neti re-sensitises the nose to the actual pollution of ingesting smoke, thereby de-programming the brain of the physical and psychological addiction.
It is well known that drinking milk and consuming other dairy products can cause nasal blockages. Also it is known that this trapped mucus is an excellent breeding ground for viruses and other infectious disease.

Anatomy of the Neti Practice
For those who may not have much idea of the internal workings of the nasal cavities, it may seem like a stupid or even a dangerous thing to pour warm salty water through one’s nose. But when examined with an open mind and a simple picture of the physiological structures involved, fears and misunderstandings can be cleared up. The first line of nasal defence are the tiny hairs called “cilia” which should trap larger particles entering the nose. These cilia are usually cleansed by the act of normal breathing and by blowing the nose, but sometimes, due to a gradual build up of dirt they can become clogged and may requiring washing out. The whole of the nasal passages from nose tip to throat (and beyond) are covered with a layer of mucus. This mucus is secreted from within the mucus linings and its function is to trap smaller foreign particles and bacteria. The dirty mucus is normally blown out, snorted and coughed out or swallowed. The sinus passages are an even finer mechanism of filtering which, if infected, secrete a runny mucus to evict the germs. This is generally called sinusitis and can be a short term symptom or a chronic condition. Neti nose cleansing activates all the mucus membranes in the body, also in the stomach and in the eyes.
Professor Paul Stoksted states: “The movement of the cilia hairs can be paralysed by virus and allergy provoking substances, and also when it dries out, the mucus becomes tough and crusty and looses its function. Cleansing with salt water keeps the mucus moist, the cilia hairs are stimulated and encrustations, dust as well as allergy provoking substances are removed”.

How to prepare the Saline Solution
The keys to comfortable nasal cleaning are correct salt concentration ratio to water and water temperature. The solution should have the same salt concentration as your tears (0.9%) and be warmed to normal body temperature or a bit warmer. If the salt concentration is too low or too high, the experience can be very unpleasant (like getting water up your nose when you are swimming). Water that is too cool will cause the nasal membranes to swell which is uncomfortable, defeating the purpose of the wash. Water that is too hot will burn the sensitive nasal mucosa.
The solution should be prepared with distilled or filtered water and a pure, non-iodized salt. The amount of salt you need to add will depend upon both the volume of water you use and the texture of the salt you select (the coarser the grind, the more you need). You will need a Neti pot, a squeeze bottle (empty coke bottle) or a glass can also be used with practise. I like to use the coke bottle because it is 16 ounces and then I can mix all together into the one container and shake it up to dissolve the salt. Neti pots are normally large enough as well to contain the full amount of water needed for one cleansing. (A Neti pot is a small ceramic vessel, shaped like an Aladdin’s lamp, that is specifically designed for nasal cleansing, while convenient to use it is not necessary.)
Mix the following together:
1 scant teaspoon salt

16 ounces (500 ml) warm water

How to do Nose Cleansing – Neti
Do neti over a sink. Hold the pot in one hand and place the spout against one nostril, so that it fits tightly. Lean forward, breathe relaxed through the mouth and turn the head to one side. Now the water will flow by itself, in through one nostril and out of the other.
When half of the water has run through one nostril, gently blow out any remaining water and mucus. Then repeat this process in the other nostril.

In the end the nose should be dried. You bend forward and let your head hang loosely down, so that the remaining water can run out of the nose. Close one nostril with the index finger and turn the head alternating from side to side. Blow gently (not forcefully) through one nostril at a time – until the nose is dry. This exercise to dry the nose is an important part of nose cleansing, and should be done thoroughly every time.
Once learned, the practise can be done in about 3 minutes, and is easily intergrated into a daily routine of body cleansing such as showering or cleaning of the teeth.
Note: After nose cleansing one can benefit from breathing exercises, such as “Kapalbhati” – these cleanse the lungs and the respiratory passage and supply the blood with more oxygen. As a harmonic conclusion of such a small program, you can do “The alternate nostril breathing” to gain an even better balance and clarity in the brain.For further information see the links section below.

Difficulties:

Don’t expect that this feels natural the first few times you do it. Stick with it at least a week, twice a day, until the your nasal passages have cleared of some mucous as well as giving you time to learn how to do this. Many people have chronic mucus blockages due to allergy, diet or many other causes, and it can take time to clear it. If after a week you are still experiencing difficulties you may want to look up a yogi instructor to find out if you need to adjust how you are doing this. It is also possible (although highly unlikely) that you have a nasal obstruction and might need to have an examination by a medical professional to ascertain the cause of your difficulty.

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The body is looked upon as the primary instrument that enables us to work and evolve in the world, and so a Yoga student treats it with great care and respect. Breathing techniques are based on the concept that breath is the source of life in the body. The Yoga student gently increases breath control to improve the health and function of both body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and the student finds an easy approach to a quiet mind that allows silence and healing from everyday stress. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body.

Types of Yoga

There are over a hundred different schools of Yoga. Some of the most well known are described below:

Hatha Yoga: The physical movements and postures, plus breathing techniques. This is what most people associate with Yoga practice.

Raja Yoga: Called the “royal road,” because it incorporates exercise and breathing practice with meditation and study, producing a well-rounded individual.

Jnana Yoga: The path of wisdom; considered the most difficult path.

Bhakti Yoga: The practice of extreme devotion in one-pointed concentration upon one’s concept of God.

Karma Yoga: All movement, all work of any kind is done with the mind centered on a personal concept of God.

Tantra Yoga: A way of showing the unseen consciousness in form through specific words, diagrams, and movements. One of the diagrams that is used to show the joining of the physical and spiritual bodies is two triangles superimposed upon one another. The downward-pointing triangle represents the physical body, or the female aspect having to do with work, action, and movement; the upward-pointing triangle represents the spiritual body of support, energy, and vastness.

Kashmir Shaivism: This Yoga system states that everything in the universe has both male and female qualities. In Kashmir Shaivism, these male and female principles form an equal partnership, so interdependent that they cannot be separated. The attraction between them produces the ultimate union of opposites, creating the immense complexity of the universe that we enjoy and celebrate. Unlike other philosophies, Kashmir Shaivism is based in emotion rather than intellect. In fact, Shaivism says that intellectual understanding by itself will never lead us to the realization of the summit of Yoga. The system’s great exponents teach that the egotistical intellect blocks our ability to fully experience our individual power.

History of Yoga

No one knows exactly when Yoga began, but it certainly predates written history. Stone carvings depicting figures in Yoga positions have been found in archeological sites in the Indus Valley dating back 5,000 years or more. There is a common misconception that Yoga is rooted in Hinduism; on the contrary, Hinduism’s religious structures evolved much later and incorporated some of the practices of Yoga. (Other religions throughout the world have also incorporated practices and ideas related to Yoga.)

The tradition of Yoga has always been passed on individually from teacher to student through oral teaching and practical demonstration. The formal techniques that are now known as Yoga are, therefore, based on the collective experiences of many individuals over many thousands of years. The particular manner in which the techniques are taught and practiced today depends on the approach passed down in the line of teachers supporting the individual practitioner.

One of the earliest texts having to do with Yoga was compiled by a scholar named Patanjali, who set down the most prevalent Yoga theories and practices of his time in a book he called Yoga Sutras (“Yoga Aphorisms”) as early as the 1st or 2nd century B.C. or as late as the 5th century A.D. (exact dates are unknown). The system that he wrote about is known as “Ashtanga Yoga,” or the eight limbs of Yoga, and this is what is generally referred to today as Classical Yoga. Most current adherents practice some variation of Patanjali’s system.

The eight steps of Classical Yoga are 1) yama, meaning “restraint” — refraining from violence, lying, stealing, casual sex, and hoarding; 2) niyama, meaning “observance” — purity, contentment, tolerance, study, and remembrance; 3) asana, physical exercises; 4) pranayama, breathing techniques; 5) pratyahara, preparation for meditation, described as “withdrawal of the mind from the senses”; 6) dharana, concentration, being able to hold the mind on one object for a specified time; 7) dhyana, meditation, the ability to focus on one thing (or nothing) indefinitely; 8) samadhi, absorption, or realization of the essential nature of the self. Modern Western Yoga classes generally focus on the 3rd, 4th, and 5th steps.

Yoga probably arrived in the United States in the late 1800s, but it did not become widely known until the 1960s, as part of the youth culture’s growing interest in anything Eastern. As more became known about the beneficial effects of Yoga, it gained acceptance and respect as a valuable method for helping in the management of stress and improving health and well-being. Many physicians now recommend Yoga practice to patients at risk for heart disease, as well as those with back pain,arthritis, depression, and other chronic conditions.

Yoga and Religion

Yoga is not a religion. It has no creed or fixed set of beliefs, nor is there a prescribed godlike figure to be worshipped in a particular manner. Religions for the most part seem to be based upon the belief in and worship of things (God or godlike figures) that exist outside oneself. The core of Yoga’s philosophy is that everything is supplied from within the individual. Thus, there is no dependence on an external figure, either in the sense of a person or god figure, or a religious organization.

The common belief that Yoga derives from Hinduism is a misconception. Yoga actually predates Hinduism by many centuries. Ancient seals unearthed in the Indus Valley provide clear evidence of widespread Yoga practice earlier than 3,000 B.C.E. The techniques of Yoga have been adopted by Hinduism as well as by other world religions. Yoga is a system of techniques that can be used for a number of goals, from simply managing stress better, learning to relax, and increasing limberness all the way to becoming more self-aware and acquiring the deepest knowledge of one’s own self.

The practice of Yoga will not interfere with any religion. Many American Yoga Association students who have practiced Yoga intensively for many years continue to follow the religious traditions they have grown up in or adopted without conflict

Who Can Practice Yoga?

Yoga is suitable for most adults of any age or physical condition. Because of the nonstrenuous nature of our approach to exercise, even those with physical limitations can find a beneficial routine of Yoga.

Yoga exercises for women during menstruation, for pregnant women, or for nursing mothers are not recommended. Regular practice of breathing and meditation, however, is encouraged.

Yoga and Children

Yoga exercises are not recommended for children under 16 because their bodies’ nervous and glandular systems are still growing, and the effect of Yoga exercises on these systems may interfere with natural growth. Two of great teachers, Rama and Lakshmanjoo, gave advice of the dangers that Yoga asans may pose for young children. Children may safely practice meditation and simple breathing exercises as long as the breath is never held. These techniques can greatly help children learn to relax, concentrate, and reduce impulsiveness. Children trained in these techniques are better able to manage emotional upsets and cope with stressful events.

There is no doubt that Yoga postures (asans) and breathing techniques affect the physical body. People these days commonly accept the fact that such therapies as acupressure, neuromuscular massage, and reflexology can have systemic effects due to pressure applied to certain areas of the body. The physical basis for the effects of Yoga asans may be related. The asans and breathing techniques provide a deep massage and strong compression of the parts of the body where endocrine glands are located. Many Yoga stretches seem to target the nerves in the legs, arms, neck, and spine.

In sum, our position is that growth is in large measure controlled by the glandular system. It is a vastly complicated process, and the powerful physical and mental effects of Yoga asans may interfere with natural growth.

How to Get Started

The best way to get started in Yoga is to either find a qualified teacher or buy a good book or tape. If you’re not sure where to start looking, try adult education programs, massage and dance studios, and look for posters or listings in local health food stores or community weekly papers.

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