Migraine is a throbbing one-sided headache, felt on one side of the head. It is a vascular headache, caused by dilation of temporal arteries in the brain. The pain intensifies with the enlargement of the arteries.
Causes Heredity, hormonal imbalance, drop in blood-sugar levels, mental stress, anxiety, lack of sleep, exposure to hot sun, exposure to bright light, improper breathing, muscle fatigue due to wrong postures, reading while travelling, improper breathing, eating wrong foods.
Symptoms Throbbing headache, on one side, nausea, loss of appetite, blurred vision, disorientation, depression.
When you have migraine
▪ Take a shower and wrap crepe bandage on your forehead eyes and ears.
▪ Rest in a dark room, avoid bright flashing light.
▪ Gently massage your head, neck and shoulders.
▪ Press the pressure points below the skull, behind the ears for at least one minute.
▪ Keep ice pack or wet cloth on your forehead and back of your neck.
▪ Drink few glasses of water during the day to relieve tense nerves.
▪ Take one or two glasses of tomato juice or a herbal drink with ginger.
▪ Eat healthy at frequent intervals; do not keep your stomach empty.
▪ Avoid foods with excess salt and sugar.
When you do not have migraine, practice the asanas given and spend more time in forward asanas to calm the tense nerves and muscles in the head and correct neuro-hormonal imbalances. Drink two litres of water and practice alternate nostril breathing many times in a day. Duration 2 to 5 minutes each.
Diabetes Mellitus is a common metabolic and nutritional disorder caused due to high levels of sugar in the blood and urine. Insufficient production of insulin, a hormone secreted by pancreas, increases blood sugar levels, or when the body cells do not respond effectively to insulin. When this imbalance is not corrected, it can lead to heart problems, kidney disease, vision impairment and other problems.
Causes Heredity, obesity, stress, unhealthy eating habits.
Symptoms Lethargy, fatigue, frequent urination, weight loss, craving for sweets, excessive thirst, increased hunger, blurred vision, slow healing of wounds, increased susceptibility to infections, numbness in hands and feet.
Asanas and Pranayama massage the abdomen, increase the gastric fire, burn the excess sugar, regulate the functions of liver and pancreas. They provide permanent relief.
I suggest a few asanas for your practice. Duration Practice for 1 to 3 minutes
To overcome physical and mental stress, the ancient yogis created “Viparita Karani ” meaning opposite of action, or no action or being relaxed. This is an “L” shaped asana where the body is almost reversed providing an effective “inverted action” which releases strain and boosts relaxation.
By ‘not doing any action,’ the body is rested, the venous return from the lower extremities is smooth, there is no stagnation of blood in the veins and the heart is relaxed. The hips that connect the upper and lower body is rejuvenated. The pelvic and the abdominal organs are renewed and energized.
We all need to relax our body and mind after a strenuous day. When the body is exhausted, restorative asanas such as supported forward bends are difficult to perform; but this simple asana can be easily performed by everyone, as it requires no physical effort.
Viparita Karani is a classic preparation for Sarvangasana and many other asanas.
Cautions: Do not practice this asana after a surgery, when you have uncontrolled high BP, retinal problems, headache and during menstruation.
1. Relieves muscle fatigue and soothes frazzled nerves
2. Relieves leg pain, swelling in the legs and varicose veins
3. Refreshes the brain, removes toxins and balances the hormones
4. Enhances circulation, breathing capacity and boosts energy
Lie down on the floor parallel to the wall. Slowly move your head away from the wall, sticking your buttocks close to the wall. Bend your legs and take them up on the wall perpendicular to the floor.
Adjust and align your body in an “L” position, with your hips close to the wall and the back of your legs rested properly on the wall. Place your hands to the sides of your body with palms turned outwards. If you feel any strain in your neck, place a soft pillow under your head to support your neck.
If you have the strength and confidence, you can lift your hips and spine off the floor, as shown in figure (1). Stay in the position for 5 to 10 minutes with focused even and steady breathing.
Make sure that the place you practice is clean and not cluttered. For those who do not find Savasana (supine relaxation posture) comfortable can try this asana. Props such as blankets (under the spine) and eye pillows or pads (over the closed eyes) can be used to relax your eyes. You may play some soothing music to relax your mind.
Coming out of the asana
Bend your knees towards your chest, roll to a side and rest for a few breathings. Then, press your hands into the floor and gently sit up.
Note Senior citizens and pregnant women can conveniently practice this asana when they find Sarvangasana (shoulder stand posture) difficult. Since this asana improves circulation all over, refreshes the brain and other vital organs, it can be practiced by everyone irrespective of age or ability.
Many young professionals spend long hours sitting at a desk, in anatomically incorrect posture and causing strain to many parts of the body. Everybody needs to practice yoga to improve their mind-body strength and keep them free from pain and disease. However, many do not find the time to go to a yoga class. I have designed few chair yoga postures that will renew your body and mind.
Systematic breathing practice for 3 to 5 minutes
When sit for long hours and work, your mind will be focused on many issues and you will be hardly breathing. There is bound to be less oxygen in your cells. Please sit back and practice deep breathing for few minutes. Sit straight, close your eyes and breathe smoothly and steadily few times. Make sure you lock your mind with your breath and don’t tense any part of your body. Keep a count of your inhalations and exhalations and gradually increase the length and volume. As you proceed, make your exhalations much longer than your inhalations.
Everyone must know that
Exhalation is a natural process of cleaning up the body and mind. Soft, smooth, steady and long exhalations develop easy adjustments and improve abilities. Longer exhalations mean letting go impurities, anxieties, stress, fatigue and pain. With long exhalations, there is better understanding and more agreements. Negative energies are changed to positive energies and the quality of your life improves.
Simple Stretches sitting on your chair
You can sit in your office chair, and do some simple stretches that will remove lethargy, fatigue and pain, stimulate, nourish and strengthen many muscles and joints.