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 fatigue, the ancient yogis created “Viparita Karani ” This is a Sanskrit word which means “opposite of action” i.e., no action. The legs are raised above the hips, the pressure from the legs are reduced / eliminated, providing relief from fatigue and pain.
In Viparita Karani, internal body is rested, there is no stagnation of blood in the veins, the venous return from the lower extremities is smooth, and the heart is relaxed. This asana can be easily practiced, as it requires no effort.
Viparita Karani is beneficial when practiced in the evening after returning home from work, as it removes physical strain and stress. It is practiced by the beginners as a preparatory asana for Sarvangasana.
Cautions: Do not practice this asana after any surgery, when there is retinal problems, during a headache or during menstruation.
1. Relieves muscle fatigue and pain
2. Relieves leg pain, swelling in the legs, heals varicose veins
3. Refreshes the brain, calms the tense nerves, balances the hormones
4. Relaxes the heart, improves venous return from lower extremity. 5. Improves circulation in the whole body
Instructions: 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. Practice in a clean and well ventilated room.
For those who do not find Savasana (supine relaxation posture) comfortable can try this asana. Props such as pillows or soft blankets, 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 breaths. Gently press your hands into the floor and sit up.
Note: Senior citizens and pregnant women can conveniently practice this asana when they find Sarvangasana difficult.
Many young professionals spend long hours sitting at a desk, in anatomically incorrect posture, causing strain to many parts of the body. When the muscles, joints and nerves are fatigued, there is lethargy and pain. Many do not find the time to attend yoga classes.
I have designed few chair yoga postures that will strengthen and energise the neck, shoulders, spine, hips and legs. They can be practiced at work.
Systematic practice of yogic breathing
When you work for long hours, your body and mind get stressed and your breathing will become shallow, providing less oxygen to the cells. It is important you take a break, sit in a comfortable position and practice pranayama for 15 minutes.
Everyone must know that
Exhalation is a natural process of removing impurities. Longer exhalations help to control anxiety, fatigue, hypertension and pain.
Simple stretches on the chair