Meditation can reduce High Blood Pressure

Researches have now indicated that those who are spiritually inclined have lower Blood Pressure than those who are not. Meditation (even simple prayers) can be allotted a few minutes time in one’s busy schedule and lower blood pressure can be added as one among the reasons to say prayers or to meditate.
A recent study conducted on 5300 Americans-Africans by the American Society of Hypertension, in New York City reveal that meditation and prayers can help in lowering blood pressure, and integration of spirituality, religion and meditation when brought into regular life, helps in delaying the harmful effects of hypertension. The study was conducted on 5,302 Africans between the age group of 35 to 85. The participants who had a blood pressure reading of 140/90 and above, and those who were already under medication were questioned regarding their involvement in meditation, spirituality and religious activities. They were also questioned whether they turned towards meditation and spirituality in times of stress. The findings revealed that meditation and spirituality weighs heavily on the positive results of the group with high blood pressure.
Another interesting finding in the study conducted was that individuals who were engaged in meditation and spirituality had lower levels of Cortisol (the stress hormone) in comparison to those who were not. This also revealed a new pathway which indicates lower stress, lower blood pressure and meditation and spirituality are definitely interlinked.

Diabetes and Yoga

Practicing Yoga has been found helpful in dealing with diabetes. When practiced along with meditation and breathing exercises, yoga enhances digestion, normalizes the functioning of liver and pancreas, tones abdominal parts, stimulates circulation and regulates blood sugar levels.
Recent researches indicate that high levels of Cortisol (a hormone produced in the body as a response to stress) could lead to problems in blood sugar levels, diabetes and insulin resistance. Meditation and yoga are now considered to be the best practices that alleviate stress, as regular practice of yoga has been proven to lower Cortisol levels.
Exercise pays an important role in treating diabetes due to its ability in increasing insulin sensitivity and lowering blood sugar levels. Studies have confirmed that regular practice of certain yoga postures stimulates the cells that produce insulin in the Pancreas, while controlling body weight and has helped in lowering the dosages of diabetic medicines.
The following exercises could prove beneficial for individuals with diabetes.
Stand with feet kept apart in line with the shoulders. Bend forward by placing hands on the knees and exhaling through the mouth. Immediately after exhalation, close the mouth and inhale by expanding the chest and tightening the abdominal muscles firmly. Relax the muscles of all other parts of the body, and stay in this position as long as the need to breathe is felt and then relax.
The next step is abdominal pumping. Inhale and exhale, while simultaneously releasing and sucking the abdominal muscles, and continue this process until the need to breathe is felt. This exercise can be repeated three or four times.  These exercises are however not recommended for pregnant women, individuals with hypertension or cardiac ailments or after surgeries.
Certain other postures that are recommended for diabetes control are Bow, Sun salutation, Peackock Pose, Locust Pose, Chest-knee pose, Leg lift pose, Seated Forward Fold, Half Seated twist, Belly Down poses, and Plow. Also, forward bending pose, knee down twist, supine bound angle, Nadi Sodhana (alternate nostril breathing) and Pranayama have calming effect on the body and alleviates stress.
However, diabetic patients, while practicing yoga, should eat atleast one to two hours prior to practice to prevent sudden drop in blood sugar level and sugar levels can be checked after practice of yoga. Yoga practice should be accompanied with diet restrictions meant for diabetic patients.

Yoga for Depression

Yoga practitioners are of the belief that yoga is the separation of one’s self from source. The postures, meditation and breathing exercises that are involved in Yoga, helps in building positive mental health. Through regular practice of yoga, the barriers that separate one’s self from source will be stripped off. Patanjali, in his Yoga sutras, state that the inner obstacles in the mind, lead to mental distraction, which further leads to depression. These can be removed through Pranayama, Asanas and meditation.
Meditation and yoga postures, help in finding the root cause of depression, increasing blood circulation and eliminating lethargy which is often associated with depression. However, individuals suffering severe depression and other mental disorders should be treated by medical professionals, and yoga practice can be used as a supplementary therapy.  
The following relaxation exercises helps in relieving symptoms of depression. They can be tried lying in the Corpse Pose. Tighten the muscles of the knees, ankles, feet, calves and toes while simultaneously inhaling through nose, hold on and exhale and relax. Then tighten abdomen, thighs, hips and pelvis, while inhaling simultaneously and relax and exhale. Next tighten the muscles of neck, arms, shoulders, waist, elbows, chest, hands and fingers and then relax and exhale. Finally, beginning with the scalp, head and face, tighten all the muscles of the body, while simultaneously inhaling, hold on and then relax and exhale with a feeling that all the tension has evaporated away from the body.  
Pranayama (In particular Ujjayi Pranayama) is also a recommended therapy for depression. Certain other Yoga Asanas like The Bow pose, Corpse Pose, Sun Salutation, Shoulder Stand, Plow Pose, Vajrasana are also recommended for alleviating depression.

Chronic Lower Back Pain Relief

Yoga could be more effective than standard treatment in reducing chronic low back pain in minority population, reveals a new study.
People suffering from chronic low back pain (CLBP) can try to gain some relief from complementary therapies such as yoga, confirm researchers at the Boston University School of Medicine (BUSM) and Boston Medical Center.
For their study, the researchers involved adults with CLBP from two community health centers that serve racially diverse, low-income neighbourhoods of Boston.
They were randomly assigned to a standardized 12 week series of Hatha Yoga classes, and 75-minute classes with postures, breathing techniques and meditation, or standard treatment including doctor’s visits and medications. Even home practice was recommended for 30 minutes daily for the yoga group.
The participants had to report average pain intensity for the previous week as part of the trial, and about the limitations of their day to day activities due to back pain, and the amount of medication taken.
Pain scores for the yoga participants decreased by one-third, while the use of pain medicines decreased by 80 percent, compared to the control group, which decreased by only 5 percent. However, the use of pain medication in control group did not change. The improvement in function was also greater for yoga participants.
Low back pain is a common condition and has resulted in considerable disability and cost to society. People from low-income and minority backgrounds who are suffering from CLBP could be more affected due to lack of access to treatment.
“Yoga is well-received in these communities and could be effective in reducing pain and use of pain medication,” concluded Lead Author of the study, Robert B. Saper, MD MPH, Assistant Professor of family medicine at BUSM and Director of integrative medicine at Boston Medical Center.

Sun Salutation (Surya Namaskara) Yoga Steps

DESCRIPTION – The brief version of Surya Namaskara is described herein:

STEP 1 – PRANAMASANA (PRAYER POSE)
Standing erect with feet kept together, join the palms in front of the chest (regular Indian prayer position) and inhale. Exhale and bring the hands back to their respective positions, straightening the lower arms in such a way that the elbows touch either sides of the body.
STEP 2 – HASTA UTTANASANA , RAISED ARMS POSE OR CRESCENT MOON POSE)
Inhale deeply and bring the arms above the head, bending the spine in backward direction so as to form an arch at the back from the waist while simultaneously moving the hips forward. The eyes can focus on the hands and the neck should be left relaxed. The hands should not appear bent from the elbows.
STEP 3 – PADAHASTASANA (HAND TO FOOT POSE)
Exhale and bending forward from the waist, place hands on either sides of the feet. Care should be taken not to bend the knees while doing this posture. The head and neck should appear relaxed in a bending posture. Exhale completely and even if the hands are unable to reach the floor, they should be stretched as far as possible.
STEP 4 – ASHWA SANCHALASANA (EQUESTARIAN POSE)
Inhale and exert weight on the hands, stretching the right leg behind, allowing it to rest on the toes. Bend the right leg at the knee and place it on the floor, and exert weight on the left foot, arching the spine backwards. The head and neck should be lifted up first and then should be bent in backward direction. The eyes can move in upward direction. The hands should be placed in between the left foot.
STEP 5 – PARVATASANA (THE MOUNTAIN POSE)
Exhale and gently bring the left foot in the backward direction, inline with the right foot. The hips can be lifted up high in the form of a mountain. The heels can now be brought down to the floor. Bend the head in downward direction and focus on the toes by keeping head down in between the arms.
STEP 6 – ASHTANGA NAMASKARA  (THE EIGHT LIMB POSE)
Bring the knees down first and then the chest. Ensure that eight parts of the body (the feet, knees, hands, chest, forehead and the chin) touches the floor.  “Ashta” refers to “eight” and “namaskara” refers to “Salutation” by touching the floor. Ensure that the hips are raised slightly high above the ground. Breathe normally and deeply while in this position, keeping feet together.
STEP 7 – BHUJANGASANA  (THE COBRA POSE)
Bring the abdomen and pelvis down to the floor. Inhale and keep the toes stretched on the floor. Gently lift the head up and make an arch with the spine and neck while simultaneously looking up. The legs should be kept together, with elbows besides the body slightly bent and the shoulders to be kept down.
STEP 8 – PARVATASANA  (THE MOUNTAIN POSE)
Exhale and bring the toes forward in such a way that the feet rests on the soles, with hips in slightly raised position, just as mentioned in Step 5.
STEP 9 – ASHWA SANCHALANASANA  (EQUESTRIAN POSE)
Inhale deeply while simultaneously bringing the left foot forward bending at the knee, and assume the position as in Step 4 just that the positions of the legs are reversed.
STEP 10 – PADAHASTASANA  (HAND TO FOOT  POSE)
Exhale and bring the right foot forward, and repeat the position mentioned in Step 3.
STEP 11 – HASTA UTTANASANA  (RAISED ARMS  POSE)
Inhale and stretch in upward direction in a standing posture with arms up and bending backwards, forming an arch at the spine, repeating the posture of Step 2.
STEP 12 – PRANAMASANA  (PRAYER  POSE)
Exhale and bring back the hands to the front of the chest, joining palms and standing erect as in the position mentioned in Step 1.
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Vigorous exercises can reduce cancer risk

Men who regularly practice heart-pounding exercises are less likely to develop Cancer, reveals a new study published in the British Journal of Sports Medicine.
The main reason behind this was the higher rate of oxygen consumption among people who exercised.
Researchers in the Universities of Oulu and Kuopio in Finland studied the leisure-time physical activity, over a one-year period on 2560 men in the age group 42 and 61, with no history of cancer.
Following a period of 16 years, 181 of the subjects died from cancer, mainly pertaining to stomach, intestine, lungs, brain and prostate.
The scientists measured the metabolic units of oxygen consumption using an intensity scale or exercise, and found that men who exercised for a minimum of 30 minutes a day, were half as likely to get cancer, when compared to those who did not.
Maximum reduction was found in gastrointestinal and lung cancers, and was true even when other factors such as alcohol consumption, age, weight, smoking, were all taken into account.
The researchers concluded that the intensity of leisure-time and physical activity should be moderate, so that, beneficial effects for reducing overall cancer mortality can be achieved.
Longer and more intense physical activity can also help in maintaining cognitive skills among people as they age, the researchers pointed out.

New study suggests yoga as potential therapy for mental disorders

According to researchers from Boston University School of Medicine (BUSM), yoga may be superior to other forms of exercise, with regard to its positive effect on mood and anxiety.
The findings are the first to indicate a link between yoga postures with increased Brain Gamma-Amniobutyric (GABA) levels and decreased anxiety.
The researchers compared the GABA levels of yoga disciples, with those of other participants who adopted walking as the only means of exercise. They followed the two randomized groups of healthy individuals over a 12-week period. While one of the groups practiced yoga thrice a week for an hour, the remaining subjects walked for the same duration of time.
The brains of the participants’ were scanned using a magnetic resonance spectroscopic (MRS) imaging, before and after the study. At the end of 12 weeks, the researchers found that those who practiced yoga reported considerable decline in anxiety and greater improvements in mood than those who only walked.
The positive changes in these reports are associated with rising GABA levels, said Lead Author Chris Streeter, MD, an Associate Professor of Psychiatry and Neurology at BUSM. Low GABA levels are associated with depression and other widespread anxiety disorders.
Streeter said that the positive aspect of yoga found in this research, indicates that practice of yoga can be considered as a potential therapy for certain mental disorders.
The study report appeared in the online journal of Alternative and Complimentary Medicine.