Category Archives: EXERCISE

3 Simple Tips For A Better Workout

When you work out very often, you quickly get stuck in your habits. You have a certain routine that you perform regularly, and after a while, that routine is much less effective because your body gets used to the exercises you do. That’s the reason why I’m giving you some easy tips to improve your work out and make it more effective. 1. Combine your exercises. Combining exercises is a good way to increase the intensity of your training. Combining is possible with the same muscle groups (several back exercises one after another) or different muscle groups. An example of the last point is to do a leg exercise (leg press/squat) with a back exercise (lat pulldown/pull-ups), whereby you’ll change the exercise per set without taking a rest. These kind of exercises are also known by supersets (two exercises alternately) or giant sets (three or more exercises after each other). When you choose a combination of exercises for the same muscle group, you’ll have as an extra effect taking hold of a muscle group in different ways in a short time. Without rest, it’s possible to deplete all muscles and fiber out of that muscle group. When you choose to do different muscle groups after each other, you’ll force your heart to pump blood from one muscle group to another. Pumping harder means a strong heart, and a strong heart means a better endurance. One to two hours of intensive strength training is as equally beneficial for your lungs and heart as four hours of jogging. The combining of exercises could save you a lot of time, and it also looks interesting. 2. Drop set. Again, you don’t take any rest between your strength training sets. Instead of doing this you finish a set, lower the weight by a few pounds and start with the next set. After that, do it again. With this, your muscles are continuously challenged, and you’ll see results fast! 3. Circuit training This looks like the first tip, but it’s a bit different. Instead of alternating two exercises with each other, you’ll now follow a circuit of all exercises to be performed. Try to take minimal rest between the exercises. When you’ve done all exercises, take some rest (two or three minutes) before you go on with the second round of all exercises. Try it for yourself for a couple of days, and it will definitely improve your workouts!

Learn How To Lose Weight Today

Loosing Weight With today’s on-the-go lifestyle, we tend to eat quickly. Eating right gives us a healthy weight, a good mood and overall wellbeing. We surely are what we eat. While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s our overall pattern that is most important because sometimes it can be non-food related. Focusing on how we feel after eating. The more healthy food we eat, the better we feel after a meal. With a healthy life style we are filled with vitality and vibrant health. Ghrelin hormones that increase appetite are secreted every four hours. To maintain low levels of this hormone, it is necessary to follow a diet over periods of four hours. The secret is in certain foods rich in anti-inflammatory nutrients, mainly consisting of carotenoids, Omega 3s and flavonoids. Consuming 3 cups of tea daily helps to overcome leptin resistance. The tea is rich in catechins, flavonoids and polyphenols, all anti-inflammatory elements. Tea, whose effect on weight control is well-known, will help restore the role of leptin. Flaxseed is one of the richest dietary sources of omega-3 anti-inflammatory properties and a natural food source rich in polyphenolic substance which helps the liver to eliminate toxins and fats from the body. A good night sleep helps us maintaining our leptin appetite hormones at a good level, it’s a major factor of balance and healthy weight people. It’s also helpful to acknowledge and be aware of our thinking, being and living in the present moment. It’s very efficient to increase our mind and body awareness by listening to all the powerful messages that it sends us. Changing our habits one by one is better, one week at the time. An habit is a reflex and it becomes an automatic action that can be done without thinking. Once we will have taken a good habit, it will not be necessary to use our motivation, it will remain anchored to our subconscious effortlessly. Going outside for a walk or any other activities, whether in the morning, the lunch hour or in the evening, moving is a great way to lose weight, but also improves mood by increasing the energy level. Nourishing ourselves with an activity/passion is a good and healthy long-time occupation and it’s crucial for sustaining long-term positive habits. Watching a 5 minutes cardiac coherence on YouTube is a good relaxation method. When we breathe this way-of-life everyday, it becomes naturally part of ourselves. Together we can live better & healthier.

Which Should Be Done First – Cardio or Weights?

The general rule of thumb of training is to do the most demanding exercise directly after the warm up, so that the majority of energy focused on that activity. So if you are a power lifter looking to get stronger, cardio before weights makes no sense. In fact, for a power lifter, traditional cardio is not recommended in their regimen at all. Let’s say you are someone who is completely new exercising. Heavy weights are out of the question since it takes a considerable amount of time to learn the proper movement patterns and to build basic strength. Twenty minutes of moderate intensity cardio is going to be challenging for a new exerciser. Any light weight training after the cardio session is going to be focus on learning movement patterns with lighter weights for future workouts. This is one of the only situations that cardio should be done before weight training and the intensity of both activities should be low to moderate. This type of cardio serves as an introduction to the gym. As many people quickly realize, the results you are looking for probably won’t come from a treadmill. Sure it is a tool that can help, but it should not remain your main focus. But what about the intermediate or advanced weight lifter who also wants to improve their cardio or shed a little fat? Say you have been lifting weights for a year or two and you’re getting the hang of things. Your focus has been to build muscle and strength and you have seen decent results. Now you’re looking to expose that newly built muscle by adding cardio to your regimen. For someone who wants to add cardio their weight lifting program, they going to benefit most from doing their cardio after weight lifting sessions. They are going to get more out of their cardio session because they should already be relatively exhausted from lifting session. This will help the body break down more fat considering their heart rate has already been elevated and they should be near a ‘fat burning zone’. These cardio sessions should be fairly brief (20-30 minutes) and it is recommended that they are done under a HIIT protocol. HIIT stands for High Intensity Interval Training (more to come on this subject). Keep in mind, training too long can cause a spike in the stress hormone, cortisol, and will diminish any results. Those marathon sessions at the gym typically do more harm than good. According to the physiology of the average body, shut it down after 90 minutes of intense training. Performing cardio after an intense weight lifting session can be quite overwhelming to some. So you may be tempted to do your cardio first and lift weights after. This is not recommended when performed at a high intensity because the glycogen stores will be depleted before lifting weights causing a decrease in performance and is potentially dangerous. But, doing 5-10 minutes as a light warm up before lifting is acceptable. A few HIIT intervals are a great way to raise the heart rate and increase blood flow to the muscles. But be careful not to get carried away and burn all the glycogen that is needed for an effective lifting session. So there are a few situations it is acceptable to do cardio before weights. But for most people, cardio should be done after weight training. For most people, steady state cardio is not recommended. Use a HIIT protocol for best results. The key to keep in mind is the main goal of the training session and to perform exercises that align with that specific main goal.

What Is HIIT and Is It Beneficial?

Hello, Today I am writing about H.I.I.T or high intensity interval training. H.I.I.T is all about your intervals in your workout routine or the reps you do on your exercises. H.I.I.T has many benefits to your fitness workout and below I will tell you how and why. To start with, high intensity interval training is used in your cardio workouts. By doing the high intensity workouts you will increase the amount of calories you are burning in less than 40% of your normal workout time. This is perfect if on certain days you are under some time constraints. You will do 5-15 reps,or intervals at 100% of your limit. By that, I mean, you do go ALL out for those reps. Then you rest a short time and do the same amount at about 50% of your ability. Sort of a cool down period. You want to go back and forth on each interval between the all out capacity and the half capacity. Always do 5-10 minutes of a light warm up before starting HIIT maybe ride the exercise bike at half speed or jog for 5 minutes or so. Take note that when you do cardio workouts they are normally a steady pace. That is the difference. There are many benefits to doing the high intensity intervals. As I mentioned above, they are great if you have time constraints. Normal cardio at a steady pace will burn calories during your workout and for a brief period after. With the high intensity cardio workout, you will burn calories almost all day. So, doing the same reps at high intensity levels, you burn way more calories than your workout at your normal pace in a lot less time. Doing the high intensity workout is very fast paced. You will be concentrating on the workout and not staring off into space like you do in your slower paced regular cardio. You stay plugged in so to speak. If you do it right and don’t cheat, you will never get bored because you will be totally exhausted. Lastly, and I shouldn’t need to mention this, it is an awesome cardio workout. The best you can get. Now, how to do HIIT Again, you will be doing 5-15 intervals and alternating between 100% capacity and 50% capacity. How many intervals and how long you do them depends on what shape you are in. The whole workout shouldn’t last more than 15-20 minutes though. One example would be to bike. Use a harder gear and pedal as fast as you can for 20-30 seconds, then hit an easier gear and pedal half speed for 40 seconds to a minute and catch your breath, then back up to the harder gear and pedal your butt off for another 30+ seconds and so on. The high intensity interval training is excellent for sprinting/jogging or swimming. You could sprint all out for 20-40 seconds the walk for about a minute and catch your breath and let the muscle burn subside, then do it all again and again. trust me, after a few of these, you will be totally exhausted but will be burning fat and calories and an unbelievable rate. You will lose the fat in no time and sculpt your body too. That about covers it for now. I hope you incorporate the high intensity interval training into your workout routine. The benefits are great. As with any workout program, make sure you are healthy enough to do it. Also, start this interval training slowly if you aren’t in peak condition. You don’t want to pull any muscles or do anything that will slow or halt your progress to the body you desire. Thanks For Reading, Scott

Great Benefits of Kettlebell Training

A Kettlebell is a piece of exercise equipment that strongly resembles a cannonball with a handle attached to it. These items are generally made from cast iron or cast steel. They were developed back in the 1700s in Russia. They have been used by athletes to increase their strength and they were even used by the Soviet army in their physical training for their troops. Some Kettlebells are actually bags filled with sand instead of the cast iron cannonballs, but even the bags are uniquely shaped so they provide an unstable force. These items are often used in swinging motions and they provide excellent cardiovascular responses and they provide good strength training without the person having to repeat one exercise for several repetitions over a long period of time. ? Provides as much, if not more, cardio exercise as a treadmill does ? Can help you create functional strength in muscles without your having to do monotonous isolated repetitions ? Creates flexibility without requiring long, tedious poses ? It is a combination of strength training and cardio training ? You do not need a lot of expensive equipment to do the exercises ? Anyone, of any shape, size, or age can do some type of Kettlebell exercises ? The exercises are not boring because there is such a variety of things you can do ? This is the perfect exercise for people who have a limited amount of time to devote to their daily exercise regimen ? Kettlebell exercises helps to create a denser muscle mass and muscle burns more calories so it eliminates fat stores in the body at a higher rate than if you were simply engaging in cardio exercises. Cardio exercises get the blood flowing and improves circulation but when you really want to burn the fat away you have to include strength training ? Is effective at working every muscle in your body ? Kettlebells help to strengthen ligaments and tendons. The increased strength of ligaments and tendons means your joints will be stronger and less likely to be injured ? Kettlebell exercises do not cause women to bulk up in muscle mass like lifting traditional barbells will. ? It is very easy to learn how to use the Kettlebell exercises ? Kettlebell exercises increase your coordination So exercising Kettlebells can not only be very much helpful for the athletes and they can increase their strength with the help of Kettlebells but also it can help other people too if they exercise it.

Lose Weight And Flatten That Stomach

If you want to slim that tummy down and lose those ‘Love Handles’. You are going to have to do the proper physical exercises. This is crucial, you need to target all of the muscles surrounding your core region. Burn the fat and get that toned look that you are after. You need a workout plan that will get you the results that you desire. I have outlined five workout routines that you should include in your programme so that you can enjoy a lot of improvements quicker. If you are not sure of the exercises below simply search online for videos that will further illustrate exactly what I am describing below or ask a trainer at your local gymnasium. You should do three sets of ten, of each exercise. These exercises should be added to your fitness workout and are not enough on their own. The Plank This exercise will not only work your abs but will also work all of the muscle groups lining your back as well. Place the front of the arms on the floor holding your body up off the floor and stretch your legs out behind you, balancing on your toes. Hold for as long as possible and then repeat. Accordion Crunch This type of sit up is very easy and straightforward. You really need to do this type of exercise as it is a great ‘Belly’ toner. For this exercise you need to lie on the floor, on your back. Bring your upper body up off the floor as you bring your knees up to meet it. It should appear a little like an accordion as you perform this exercise. Pause at the top and then slowly lower your upper body and knees/legs until you are lying flat again. It is important to roll your upper body up off the floor so as not to put pressure on your lower spine. The Bicycle The bicycle exercise is another great exercise for your ‘Tummy’ that will help to firm those love handles fast. To execute this one elevate the legs to some extent above the floor while you bring one knee into the chest. At the same time as doing so, concurrently twist the body so the other side comes to meet that knee and then reverse directions for the next rep. Exercise Ball Crunches This type of exercise is brilliant for targeting the muscles that can be hard to reach, deep within your core. You will be lying on an exercise ball while doing your crunches. The reason being that you will need to use extra muscles to retain your balance, whilst doing the, ‘Crunch’. Lying Leg Raises Lying leg raises are great for targeting the lower abdominal muscle groups. You should lie flat on the floor and then slowly raise your legs up until you bring them all of the way up to 90 degrees, pause for a moment and then lower them until they are hovering just above the ground. Do not allow them to quite touch the ground and then repeat. This will keep the tension on your abs and keep them in a consistently contracted state

Exercises to Relieve Stress

Everyone experiences stress. Stress can be caused by a number of factors. Most people feel stress due to the work pressure they need to go through on a daily basis, while others experience stress due to lot of other factors such as a disturbed relationship, a bad career, loss in business, lack of adequate finances etc.

In short, stress is an unavoidable vice. However, this does not mean that one needs to live with it. There are several things one can do to relieve stress. Many options are available these days for stress relief. One of these methods is via exercising. Exercising has a great impact on stress. It works towards giving potential amount of relief from stress.

There are several exercises you can involve in for getting relief from stress such as yoga, aerobics, weight training and a lot more.

Experts feel that physical exercise is one of the most effective ways to get relief from stress. Stress can be easily managed via exercising the body on a regular basis.

Exercise also helps you to get in good shape. This gives you mental satisfaction which further relieves stress.

Whenever the body makes efforts, it releases certain chemical substances known as endorphins. These are similar to opiates. Endorphins are produced naturally in our bodies. These are free of side effects and tend to make us feel good.

Remember that every little physical exertion or exercise you do counts when it comes to managing stress. Don’t think that if you are unable to get in to a serious work out routines, you cannot manage stress. Something is better than nothing.

Here are some of the exercises you can indulge in to relieve stress:

a) Aerobic

This is an activity that gets our heart pumping. This form of exercise will get endorphins flowing and also relieve stress. However, it is important to speak to your health care practitioner prior to getting in to any of the exercise program.

b) Walking

Walking is known to be the best exercise for relieving stress. You need to walk a little faster for at least fifteen minutes a day. Even a few minutes of brisk walking can do wonders. It will improve your overall health and also relieve a lot of stress that you face in your daily routine.

c) Exercise outdoors

Exercising in a natural environment will relieved a lot of stress. It is also more relaxing to walk in nature. This way, you will be able to give a good amount of time to yourself, talk to yourself and think about the events happening in your life in detail.

d) Expose yourself to day light

This will have a lot of positive effects on your mood.

e) Strengthening Exercises

These exercises are not as effective as aerobics. However, these exercise programs can do a lot to prevent injury and strengthen the muscles supporting joints. If you have a toned body, you can have a good mental and physical health as well.

All the above mentioned exercises will work towards providing great relief from stress. Exercise regularly and keep yourself away from stress.
Source by Bertil Hjert

Pulse Oximeter technology provides runners with portable health monitoring devices

Running is one of the most basic and effective exercises that a person can do. It requires nothing more than a pair of good running shoes and the open space to run. Those that truly enjoy and love their sport of running only understand the importance of the exercise and how you always strive to improve on yourself. However, these individuals also a lot of times are not aware of the dangerous side effects or health problems that could potentially occur if the runner is not paying attention to their vital signs. One of the biggest issues that occurs with runners is that they may over extend themselves while running and actually push their heart to dangerous levels. Their heart beat may get to points  that their heart can not handle and thus may even risk having a heart attack. However, there is a way and method to monitor the heart especially the pulse rate of runners to ensure that they are not going past what is healthy and is the limit of that specific individual. This method is by way of using a pulse oximeter.

A pulse oximeter is a health device that has been used for many years. The difference between what is being used right now in the health field as opposed to what was being used previously is the size and portability of the oximeter. Previous generations of oximeters were not only expensive but they also definitely were not portable. They were heavy and bulky and could only be placed in a patient room in a hospital or clinic without the ability to be moved. The most important aspect of a pulse oximeter is the fact that it measures pulse rate and blood oxygen saturation with incredible speed and accuracy. You simply place your finger inside the pulse oximeter and within seconds a reading is created that represents your pulse rate and blood oxygen saturation. So how does this device relate to runners you ask? Well it is a portable vital sign monitoring device that will accurately measure the pulse rate of the runner and when the runner is exceeding healthy levels as far as pulse rate the device will sound an alarm that will alert the runner to slow down and take it a bit easier. The design of the device is made to not only be portable but also withstand the rocky environment of the area where the runner will be running. The durability of the device allows it to be used for many years to come. In addition to pulse rate, the runner can also measure their SpO2 levels in order to determine whether their body is receiving enough oxygen. The reason why this is important is because oxygen is necessary to all forms of life and it must be utilized in order for life to continue. The runner must ensure that he or she is getting enough oxygen while exercising so that no health problems occur. A pulse oximeter is truly any runner’s exercise companion wherever they decide to go.
Source by Jacob Walters

Several Facts About Karate

Contrary to popular opinion, the martial art Karate was not invented in China. Rather, it has its origins in the island of Okinawa in Japan. The word “Karate” means the “empty hand” or the “Chinese hand”, and it has been given this name because it involves a rapid use of hands and legs in an extreme close combat.

It was sometime in the sixteenth century that Chinese Kung Fu fighters experimented around with their styles and formulated the “te” technique (“Te” means hand). The art grew in China and evolved from a very rough and simple fighting style into a hard, close-combat style.

Around the late nineteenth century, Gichin Funakoshi, a famous martial arts practitioner from Japan, blended new moves into the “Te” style and displayed his art to the Japanese martial arts masters in early twentieth century. This was the beginning of Karate, as we know it.

Karate kicked off with the original Okinawa style; later on, the Japanese patented their own styles, which are now appropriately called Japanese styles of Karate. With time, many karate schools all cross the world began naming their Karate after their school’s or master’s name, giving birth to many sub-styles.

The original style – known as the Okinawa style – is a very hard and external style. It employs circular means of defense while its attack is linear in nature. The physical condition is extremely rigorous, as compared to the Japanese style of Karate. The Japanese style of Karate is more stylistic and its movements are linear in both defense and offense.

Some of the important Karate sub-styles are: (i) Wado-Ryu style, which combines JiuJitsu movements with Okinawa karate techniques, and (ii) Uechi-Ryu style, which blends Okinawa Karate with Chinese martial arts tactics. The Uechi-Ryu style appears more Chinese than Japanese though it is a blend of both the cultures.

As you know, Karate is a fast-paced martial art that involves electric movements of the hands and legs. So, you need to ensure that you are attired in a comfortable Karate uniform.

As Karate involves close combat and can be lethal, you will also need to protect your head and groin by strapping on a head guard and groin protector, respectively. Arm, chest and leg guards are available too, and so are karate mitts and shin protectors. And, of course, mouth guards can be considered too, just in case.

To train for Karate, you will need jump ropes, breakable boards, a Karate training board and a Karate training system. To perform Karate exercises, you will need leg and body stretchers, mats, water training bags, punching bags and pull-up and push-up bars.

And, finally, before you go out there to practice Karate, do not forget to plug in a first aid kit in your bag.

Karate not only keeps your body fit, it also strengthens your mind and enhances your concentration. Only thing, you must learn to respect it and practice it seriously as an art.
Source by Alex Olson

Yoga And The Medical Science

Modern medical science and Yoga are rational, scientific and universal in outlook and hence are natural allies. Their combination has the potential to provide us with a holistic health science that will be a boon for the psychosomatic health of our masses. Yoga involves a holistic approach to healing and  integrates healing with the culture, diet, environment, and tradition.

Modern allopathic medicine that originated from Greco-Roman Medicine and Northern European traditions is built on the science of anatomy, physiology, and biochemistry and the structure-function relationship between cells, tissues, and organs. Allopathic medicine focuses on diagnosis, treatment, and cure for acute illnesses via potent pharmaceutical drugs, surgery, radiation, stem cell and other treatment modalities.

Modern medical advancements provide the rationale for the integration of various traditional healing techniques including Yoga to promote healing, health, and longevity. It is imperative that advances in medicine include the holistic approach of Yoga to face the current challenges in health care. The antiquity of Yoga must be united with the innovations of modern medicine to improve quality of life throughout the world.

Modern medicine has the ultimate aim and goal of producing a state of optimum physical and mental health thus ultimately leadings to the optimum well being of the individual. Yoga also aims at the attainment of mental and physical well being though the methodology differs. While modern medicine has a lot to offer mankind in its treatment and management of acute illness, accidents and communicable diseases, Yoga has  lot to offer in terms of preventive, promotive and rehabilitative methods in addition to many management methods to tackle emerging challenges like Obesity, Diabetes, Heart, Joint and Psychosomatic Disorders etc to modern medical science.


The study of anatomy and physiology is a great meeting point for modern medicine and Yoga. Yoga therapists and practitioners can benefit from the intricate and detailed ‘break-down study’ of modern medicine where the body is broken down into many systems, then into many organs, many tissues and finally into billions of cells including the emerging concept of stem cells. On the other hand the Yogic ” holistic” view of the Pancha Kosha (the five sheathed existence) can help modern doctors realize that we are not just, ‘one-body’ organisms but have four more bodies that are equally if not more important. We are a manifestation of the Divine and have, not only the physical body but also an energy body, a mental body, a body of wisdom and a body of eternal bliss. An understanding of the psychic anatomy and physiology of Nadis, Chakras and Bindus when coupled with the practical understanding of the details of the physical body can inspire real knowledge of the self in all health care personnel. Maharishi Mahesh Yogi has tried to correlate 37 areas of human physiology with 37 areas of intelligence or consciousness as available in Vedic literature. Some of the examples are the correlation between Nyaya and the Thalamus as well as Samkya and the types of neuronal activity.

In his excellent book, “The Shambala Guide to Yoga”, Dr. George Feuerstein says, “Long before physicists discovered that matter is energy vibrating at a certain rate, the Yogis of India had treated this body-mind as a playful manifestation of the ultimate power (Shakti), the dynamic aspect of Reality. They realized that to discover the true Self, one had to harness attention because the energy of the body-mind follows ‘attention’. A crude example of this process is the measurable increase of blood flow to our fingers and toes that occurs when we concentrate on them. Yogis are very careful about where they place their attention, for the mind creates patterns of energy, causing habits of thought and behavior that can be detrimental to the pursuit of genuine happiness”. Professor Dr SV Rao, an eminent medical doctor and Yoga Scientist says, “Yoga is a science because it is verifiable. Yoga as a science of living is also an art. Yoga, therefore, may be defined as the science and art of optimum living”


As per the concept of great Maharishi Patanjali, Yogic lifestyle that includes the Yama and Niyama can help prevent a great many of the modern diseases like Hepatitis B and AIDS. Cleanliness that is taught through Soucha can help prevent and limit the spread of contagious and infectious diseases. Mental peace and right approach to Yoga such as Samatvam (equanimity of mind) and Vairagya (dispassionate detachment) can help prevent many of the psychosomatic ailments running wild in the modern world. If these Yogic values as well as practices such as Asanas, Pranayamas, Kriyas and Dhyana are inculcated in the modern human race, we can prevent virtually all diseases that abound today.   However the ‘will’ to do so is also of paramount importance as there is no money or fame in prevention and we don’t know what we have prevented because we have prevented it from happening!

To quote the eminent neurosurgeon  Dr B Ramamurthi, “The widespread revival of the Science of Yoga by modern Yogic teachers and Gurus, bodes good for mankind. The only way to keep fit & healthy is through the Science of Yoga, which transcends all religions and cults. It is a science of the mind and the body and needs to be practiced by all human beings to ensure their own future”.


The practice of Yoga leads to the efficient functioning of the body with homeostasis through improved functioning of the psycho-immuno-neuro-endocrine system. A balanced equilibrium between the sympathetic and parasympathetic wings of the autonomic nervous system leads to a dynamic state of health. Yoga not only benefits the nervous system but also the cardiovascular, respiratory, digestive, muscular, endocrine and immune system.

Hath Yoga introduced by Yogi Swatmarama, a sage of 15th century India, in his book  Hatha Yoga Pradipika, is the most practiced form of body discipline. In the last forty to fifty years, Hath Yoga has also been accepted as  ” Therapeutic Modality” all over the world , supported by many scientific studies Various types of yogic ‘ Kriyas’ or techniques, may be Asans, pranayama, mudras, bandhas and Meditation etc have been administered to demonstrate their effect on health and diseases in a scientific manner.


Yoga has a lot to offer in terms of psychosomatic disorders and in stress related disorders such as diabetes, asthma, irritable bowel syndrome, epilepsy, hypertension, back pain and other functional disorders. Yoga can help reduce and in some cases eliminate drug dosage and dependence in patients suffering from diabetes mellitus, hypertension, epilepsy, anxiety, bronchial asthma, constipation, dyspepsia, insomnia, arthritis, sinusitis and dermatological disorders.

Asanas are probably the best tool to disrupt any learned patterns of wrong muscular efforts. Pranayama and Pratyahara are extremely efficient techniques to divert the individual’s attention from the objects of the outer environment, to increase a person’s energy potential and ‘interiorize’ them, to achieve control of one’s inner functioning.

We must remember Plato’s words when he said, “The treatment of the part shouldn’t be attempted without a treatment of the entirety,” meaning that the treatment of the body without treating the mind and soul would be waste of time. Efficient medical scientist does the same. A smiling, caring physician with sweet voice and gentle touch is more of a Yogic therapist.

Yoga can help those recovering from accidents and physical traumas to get back on their feet faster and with better functional ability.


Lajpat Rai, an eminent Physiologist has conducted extensive study on Chakras and Kundalini Jagran. According to Kundalini Yoga, the potential energy located in the Chakras can be converted into kinetic form either spontaneously or by meditational practices. This phenomenon of conversion of potential energy into kinetic energy has been termed as “Awakening of Kundalini” which leads to self actualization. Kundalini Chakras are claimed to be vortices of energy spinning in circles like transformers. They are said to govern and regulate the flow and dispersion of power (etheric or pranic energy of yoga) in an electrical human infrastructure comprised of an extraordinary circuitry of 72 thousand subtle channels (sukshama prana nadis). Quantitatively, the five chakras on the spine are further claimed to be endowed with the qualities and attributes possessed and manifested by five cosmic elements of earth, water, fire, air and ether respectively. Intensive meditation on the chakras sites at spine and cranium by way of visualization of a given chakra symbolically in terms of a number of petals of a lotus, its colour, sound and other ingredients surcharges the body-mind-consciousness complex at all the five levels.

Sahasrara: The Crown Chakra


Thinking and engaging in activity can physically alter the brain, a concept called, “neuroplasticity”. Repeated thoughts and activities can turn our genes on or off.

Modern scientists have observed that when you think repeatedly, concentrate or meditate, you turn on genes to make proteins that change the structure of the neurons and increase the number of  connections between brain cells. In essence, neurons become better communicators.

University of Wisconsin neuroscientist Richard Davidson demostrated the effect of meditation on the brain. He measured the brain activity of the novices and highly practiced Budhist monks, and found that , unlike the novices, when the monks meditated on “unconditional loving-kindness and compassion,” they generated powerful gama rays- the type involved in higher brain processes like perception and consciousness. Thus, the repeated mental activity of meditation altered brain functioning.


Yoga teaches us that the cause of most disease is through under (Ajjeranatvam), over (Atijeeranatvam) or wrong (Kujeeranatvam) digestion. Yoga also teaches us about the approach to food, the types of food as well as the importance of timings and moderation in diet. A combination of the modern aspects of diet with a dose of Yogic thought can help us eat not only the right things but also in the right way and at the right time thus assuring good health and longevity. Eminent Physiologist Prof Lajpat Rai in his vast scientific studies has given great importance to Yogic Dietary Regimen and has observed the effect of Fasting Therapy to buildup the internal milieu by restoring the homeostatic mechanisms.


Relaxation is a key element of any Yoga therapy regimen and must not be forgotten at any cost. Shavasana has been reported to help a lot in hypertensive patients and practices such as Savitri Pranayama, Chandra Pranayama, Kayak Kriyas, Yoga Nidra, Anulom Viloma Prakriyas and Marmanasthanam Kriya are also available to the person requiring this state of complete relaxation. It is important to remember that relaxation on its own is less effective than relaxation following activity.


Aging is inevitable and Yoga can help us to age gracefully.  Healthy diet, regular exercise, avoidance of negative thoughts & habits and cultivation of the positive attitude and a healthy lifestyle can help us to age with dignity. Yoga can also help our ‘silver citizens’ retain their mental ability and prevent degenerative disorders such as Parkinson’s disease, Alzheimer’s and various other aging problems.  Swami Gitananda Giri, Yogashri Krishnamacharya, Kannaiah Yogi, Swami Suddananda Bharathi, Yogeshwarji, Yogendraji, Swami Ram Dev and  Padma Bhushan BKS Iyengar are but a few of the Yogis who have shown us that its is possible to grow old without losing any of the physical or mental faculties of youth.


Yoga helps patients to learn to make an effort and change their life style for the better so that their health can improve. Life style modification is the buzzword in modern medical circles and Yoga can play a vital role in this regard. Yogic diet, Asanas, Pranayamas, Mudras, Kriyas and relaxation are an important aspect of lifestyle modification. Dr Dean Ornish, an eminent American medical doctor who has shown that Yogic lifestyle can reverse heart disease. He says, “Yoga is a system of perfect tools for achieving union as well as healing.”

Scientists such as Dr BK Anand, Dr KK Datey, Dr KN Udupa, Dr B Ramamurthy, Dr W Selvamurthy, Dr T Desiraju, Dr Nagendra, Dr Nagaratna, Dr Shirley Telles, Dr MV Bhole, Dr Rajapurkar, Dr Mittimohan, Dr Lajpat Rai and Dr Madanmohan and Yogacharya Dr.Ananda BalayogiBhavananihave contributed extensively towards the scientific understanding of Yoga Vidya and Yoga Vidhi

Dr VSSM Rao writes that, “The tradition of Yoga is so perfect that we have to seek ways of expounding it in modern scientific terminology instead of simply evaluating it in terms of current concepts of science, which is expanding so rapidly that a time may come when man would like to live by his intuition rather than by scientific planning, bristling with conflicts and balancing a number of variables not completely understood.”

This is because Yoga has a sound system of etiology, diagnosis and pathogenesis of disease. Thus, we have a complete system by itself in Yoga

Kundalini Jagran

The importance of Yoga in India is known from the time of Krishna which is evident from Gita.

Lord Krishna in Bhagavad Gita (vs. 16-17, Chapter VI) has said, “Yoga is not for him who eats too much or too little. It is not for him who sleeps too much or too little. It is for him who is temperate in food and recreation, temperate in his exertion at work, temperate in sleep, yoga puts an end to all sorrows”

With the increasing evidence gathered by modern medical scientists in coordination with Yoga practioners, they have no hitch to say their patients ‘Never fear shadows. They simply mean there is light somewhere nearby’

‘I burn my candle at both ends;

It may not last the night.

But oh! my friends, and ah! my foes,

It makes a lovely light.’
Source by DR M. R. JAIN