Wednesday January 24, 2018

These 7 Yoga Practices Can Help You to Ease Your Wandering Mind and Enhance Concentration

Yoga is regarded as the ultimate healer for the soul and body

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Yoga
Yoga is known to be the ultimate healer for the soul and body. Pixabay
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  • Practising yoga daily could develop greater agility, have a positive effect on your concentration, and altogether help you live a more fulfilling life
  • Yoga is a lot more than just an activity which molds your body; it has the intense impact on the human mind
  • It could steer the mind away from all distractions and calm it down completely

New Delhi, August 18, 2017: Yoga is known to heal the soul and body. It has an intense impact on your mind. It declutters one’s emotional health, fixes our mind, and helps one to overcome ailments, stress, etc.

The emotional clusters do not let one reach their full potential and negatively affect our mental being. Healthy bodies grant greater success in fields of our interests and pursuits at passions, work, hobbies, and with family. Practising yoga daily could develop greater abilities, have a positive effect on your concentration, and help you live a fulfilling and better life.

ALSO READ: Rishikesh: The World Capital of Yoga is in India

Referring to Patanjali, Yoga Chitta vritti nirodha, which conveys “yoga is the reduction of fluctuations of the mind.” Yoga has the ability to steer away all distractions and calm the mind down completely.

Listed below are some yoga asanas to boost one’s concentration and steer away distractions:

  • Prayer pose:
Yoga
It is a simple breathing exercise which provides a great way to begin your practice. Pixabay

* This pose inlcudes doing breathing exercise and provides a way to begin your yoga pratice.

* Sit on the floor with your legs crossed and make a prayer pose by folding your hands. Keep your spine straight and try to calm your mind down by concentrating on your breaths.

* Salutation seal aids in centering your focus and concentration and eases out your breathing.

  • Tadasana:
Yoga
Tadasana is also known as the mountain pose. Wikimedia

* Tadasana is also known as the Mountain Pose. It is regarded as the mother of all the yoga postures as they come from this base asana.

*  To begin with, stand barefoot on the floor with both your feet and legs together. Slightly bend the knees and then loosen the joints by straightening them.

* Breathe in. Now gently lift your toes and make an endeavor to balance the whole body using your heels. While balancing your whole body weight, Stretch your chest, shoulders, and arms upwards. Feel the stretch. Hold this posture for around five to ten seconds. Now gently exhale.

  • Pranayama:
Yoga
This formal practice includes controlling the breath, which is the source of our prana. Wikimedia

*This formal practice includes controlling your breath

* There are different pranayama types named in Hatha yoga, to improve concentration and build up the prana like nadishidhana pranayama, kumbhaka pranayama, among others.

  • Vrikshasana:
Yoga
This asana is basically a balancing pose. Pixabay

* This posture is similar to a strong and steady tree which requires balance.

* Its main advantages lie in improving the nervous system and balance.

* Stand upright with your knees absolutely straight and feet together and the arms resting at their respective sides. Now the first step is to raise the right foot. Hold its ankle using your right hand without letting your left knee bend. The joint at the knee is where your right leg will be folded. Inhale and lift your hands, in a joined position, gradually above your head. Stand straight and stretch yourself, maintaining your balance. While trying to balance this pose, look straight. Exhale and gradually bring your hands in the middle of your chest. Go back to the original position by slowly keeping the right leg down.

  • Natarajasana:
Yoga
It is named after the dancing avatar of Lord Shiva. Pixabay

* Natarajasana has been given its name after Nataraja, Lord Shiva’s dancing avatar and is also known as the dancing pose.

* It is one posture that will need time if one wants to master it.

* One must practice this posture for a minimum of 15 to 30 seconds.

  • Garudasana:
Yoga
The pose acquires its name from Garuda, the Hindu god, known for his focus, power, and strength. Wikimedia

* This asana acquires the name from Garuda, the Hindu god.

* Your hip and spine should be straight and shoulder should be pointing forward. Looking at a distance and breathing evenly will enable you to maintain your balancing.

* It helps you obtain strength and balance. It can take time to maintain balance or fully wrap your legs or hands. But never force yourself and your body into this posture.

  • Utrasana:
Yoga
It is also known as the camel pose. Wikimedia 

* Utrasana or the Camel Pose comprised of a bend in the backward direction that looks similar to a camel’s pose when one takes a sitting position.

* Ustrasana stretches and strengthens your shoulders and back and makes your posture better. It improves respiration, excretion, and digestion and relieves one from a backache. It balances and heals your chakras as well as stimulates your endocrine glands.

– prepared by Harsimran Kaur of NewsGram. Twitter @Hkaur1025

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Yoga Face-toning May Compete With Fillers, Face-lifts

"The jury is still out on whether or not facial yoga is effective in reversing the signs of aging," he said in an email.

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Yoga face toning is an effective way of reducing the signs of ageing. VOA
  • Yoga face toning may take over botox and face lifting procedures.
  • 27 participants noted changes in their faces after weeks of this experiment.
  • It is still a matter of discussion if this method can reverse ageing or not.

In his toolbox of Botox, fillers and plastic surgery, cosmetic dermatologist Dr Murad Alam has added a new, low-cost, noninvasive anti-ageing treatment: facial yoga.

Dermatologists measured improvements in the appearance of the faces of a small group of middle-aged women after they did half an hour of daily face-toning exercises for eight weeks, followed by alternate-day exercises for another 12 weeks.

Facial exercises are healthier than surgeries. Pixabay
Facial exercises are healthier than surgeries. Pixabay

The results surprised lead author Alam, vice chair and professor of dermatology at Northwestern Feinberg School of Medicine in Chicago.

“In fact, the results were stronger than I expected,” he said in a phone interview. “It’s really a win-win for patients.”

Participants included 27 women between 40 and 65, though only 16 completed the full course. It began with two 90-minute muscle-resistant facial exercise-training sessions led by co-author Gary Sikorski of Happy Face Yoga in Providence, Rhode Island.

Participants learned to perform cheek pushups and eye-bag removers, among other exercises. Then they practised at home.

Improvements noted

Dermatologists looking at unmarked before-and-after photos saw improvements in upper cheek and lower cheek fullness, and they estimated the average age of women who stuck with the program as significantly younger at the end than at the start.

Face yoga is a healthier substitute to surgical procedures. Pixabay
Face yoga is a healthier substitute for surgical procedures. Pixabay

The average estimated age dropped almost three years, from nearly 51 years to 48 years.

Participants also rated themselves as more satisfied with the appearance of their faces at the study’s end, Alam and colleagues reported in JAMA Dermatology.

“Now there is some evidence that facial exercises may improve facial appearance and reduce some visible signs of ageing,” Alam said. “Assuming the findings are confirmed in a larger study, individuals now have a low-cost, non-toxic way of looking younger or augmenting other cosmetic or anti-ageing treatments they may be seeking.”

The exercises enlarge and strengthen facial muscles to firm and tone the face, giving it a younger appearance, he said.

Happy Face sells instructional worksheets — promising smoother skin, firmed cheeks and raised eyelids — for $19.95. DVDs cost $24.95.

Some skepticism

But not all dermatologists are rushing to promote the videos or the exercises.

Dr John Chi, a plastic surgeon and professor at the Washington University School of Medicine in St. Louis, Missouri, said the study raises more questions than it answers.

“The jury is still out on whether or not facial yoga is effective in reversing the signs of ageing,” he said in an email.

Chi, who was not involved with the study, said he would recommend facial yoga to patients who found it relaxing and enjoyable but not for the purpose of facial rejuvenation.

“While the premise of facial exercises to improve the facial appearance or reverse signs of ageing is an appealing one, there is little evidence to suggest that there is any benefit in this regard,” he said.

Chi said facial yoga had not been rigorously examined in peer-reviewed scientific studies. Asked whether procedures such as face-lifts, Botox and fillers had been rigorously examined in peer-reviewed studies, he replied: “Great question. Attempts to do so have been made in the scientific literature with variable levels of scientific rigour.”

Alam agrees that his study raises additional research questions, such as whether the exercises would work for men and how much time people need to commit to doing the exercises for them to be optimally effective. He would like to see a larger study. VOA