ALLERGIES & HYPERSENSIVITY

ALLERGIES & HYPERSENSIVITY By Gerald Zollner’s

               

Introduction

This is a paper on how to manage Allergies & Hypersensitivity with the tools provided by Yoga. It’s important to note that Yoga doesn’t claim to cure any diseases, but will be of great help in managing diseases.

1. Background: The Immune System

1a. What is the immune system?

The immune system can be imagined as the military force within our bodies. It detects foreign invaders, and destroys them. It can also detect and destroy sick / infected cells, as well as cells that are going to become tumors.

As in the military, there are different task forces that handle different tasks.

1b. B-cells & T-cells

B-cells and T-cells can be imagined as moving custom agents. They constantly move through our bodies and check every cell they meet for their ‘ID’.

When they find a foreign invader, e.g. some dangerous bacteria, they go to the lymph nodes, and transform themselves into plasma, in order to produce antibodies that are designed for specifically fighting that one recognized invader.

1c. Antibodies

There are 5 different types of antibodies that can be produced to fight the invaders:

IgA

IgD

IgE

IgG

IgM

The one responsible for fighting allergies is lgE. Every immune system produces lgE, despite the body having allergies or not.

2. The Hypersensitive Immune System

In the hypersensitive immune system the B- and T-cells, the moving custom agents, identify otherwise harmless substances, such as the protein contained in peanuts, as threats to the body.

These hypersensitive B- and T-cells can be imagined like today’s airport controls. They can’t distinguish between a substance that is potentially dangerous, and a simple bottle of water, or shampoo. Many harmless substances are viewed as a potential threat, and will be destroyed.

So when those overly careful B- and T-cells categorize an
otherwise harmless substance, such as peanuts, as dangerous, they go ahead and do their job, just as with real dangers.

They go to the lymph nodes to produce lgE antibodies specifically designed to fight the protein found in the peanuts. Once these specialized lgE cells are spread throughout the body, the peanut protein will be attacked and destroyed every time it enters the body.

2b. The allergic reaction

Destroying foreign cells wouldn’t actually be bad for the body, if the whole operation was a ‘clean strike’. However, with every lgE attack, there are ‘casualties’. During the attack a substance called Histamine is spread. This substance is responsible for the allergic reaction.

Depending on where, and how much Histamine is released, the reactions can range from a little itching, to a fatal anaphylactic shock. Most commonly these symptoms can be found:

– Itching (body, eyes, nose) – Hives
- Sneezing
- Wheezing

– Nausea
- Diarrhea
- Vomiting
- Cross Reactivity

2c. Different kinds of allergies

Allergic reactions can occur in several parts of the body:

Respiratory System

Certain substances inhaled through the mouth or nose can cause allergic reactions in the respiratory System. Common allergens are: pollens, dust, and animal dander, amongst others.

Digestive System

Food can cause allergic reactions in the digestive system. The most common allergies include peanuts, shellfish and milk.

Skin

People can be allergic to plants, dyes, metal, and several chemicals contained in deodorants and other cleaning products.

Injection

Of injected allergens, penicillin and insect venom are the most common offenders.

2d. Causes

So what gets the B- and T-cells to be so sensitive?

Scientists are not exactly sure. Research has found that the chance of being hypersensitive is higher when one of the parents is allergic to something. The chances are even higher when both parents are allergic, and 70% of twins get the same allergic reaction as their twin, so genetics definitely play a role.

Studies have also shown that environmental factors play a role. People living in urban areas are more likely to develop allergies than people living in rural areas.

Another theory is that the immune system is more likely to misidentify a harmless substance as a threat when it’s weak, so right after a sickness for example.

And yet another theory is that not enough exposure to alien substances causes a higher chance to develop allergies. E.g. people growing up with a cat have a lower chance of developing an allergy to cat hair. People growing up in very clean homes have a higher chance to develop dust allergies.

3. Conventional treatments

A list of treatments used in western medicine.

3a. Avoidance

This one is very simple and effective: If you’re allergic to peanuts, don’t eat peanuts. This treatment does however not work for substances that can hardly be avoided, like pollen or dust.

3b. Medication

There are a variety of drugs for handling allergies. None of them work at the root of the cause though, the hypersensitive B- and T-cells. They commonly just prevent/reduce the production of histamine or lgE.

3c. Immune Therapy

This treatment takes a long time, and isn’t working for every allergy. The patient gets injected with small amounts of the allergens, and slowly over time the amount gets increased. The body ‘gets used’ to the substance, and realizes it’s actually not dangerous.

4. Treatment with Yoga

4a. Calm down the mind and the body will follow

There is a tight interaction between the body and the mind. For example, if the mind gets scared, reasonable fear or unreasonable makes no difference, the breathing gets elevated, adrenalin is released, etc. On the other hand, when a person has a very calm mind, e.g. during meditation, the breath gets so slow, the whole body relaxes.

– Utilizing this body-mind connection to calm down the body (including the B- and T-cells), and therefore mind, will be one part of this program.

– The other part will use yogic techniques (Asanas. Pranayama, Kriyas) to clean and strengthen the areas where allergic reactions might occur, so namely the respiratory system and the digestive system.

– And yet another important part of the program will be raising the student’s awareness.

5. The Program

5a. Building awareness

For many allergic people the most effective way to manage their allergies, is to stay away from the

allergens. Yoga can help greatly with that by building up awareness. An aware person is much less likely to ‘accidently’ eat peanuts, buy a deodorant that the person is allergic to, or leave the house without knowing if pollens are currently active.

The awareness can also help in narrowing down what exactly someone is allergic to. Some people might recognize that they often feel bad after eating, but haven’t found out yet what they’re allergic to.

Eating with awareness can greatly help with that, even more so if the student agrees on a regular diet.

5b. Diet

Regulating someone’s eating habits can greatly help with increasing someone’s awareness towards food.

Most people eat too much and rest too little. Reduce your food intake to three times a day, and eat at the same times every day, if possible. Initially, one should stick to one diet as the basis for one’s lifestyle. Eat similar meals every day. Then, when you make changes to your diet, you can observe the effect easily. Changes might range from almost no noticeable difference, increased or reduced energy level, up to an allergic reaction.

Also, after each meal, take either a short walk, or sit in Vajrasana for 3-10 minutes. Ideally do both. This will greatly improve your digestion. Regular bowel movement will reduce the effects of stress that are usually caused by constipation or diarrhea.

5c. Meditation

Meditation is probably the most effective tool for relaxing and calming the mind. Initially, it’s very difficult to sit in a meditation posture and let go of all thoughts, but there a few techniques that can be mastered by most beginners.

Breath Observation

Just, whenever you have time, but preferably in a quite silent environment, start observing your breath. Concentrate on the tempo of your breathing, the depth, the raising and falling of your belly. Don’t try to control it, just observe. Whenever you get distracted, make a mental note. For example ‘distracted by a thought’, distracted by  sound’, etc. This way one will get a good overview of how aware one is.

Walking Meditation

Another very nice way to raise awareness in everyday life is to synchronize the breath with the walking. Take four steps for your inhale, and four steps for your exhale. You can mentally chant Om 1, Om 2, Om 3, Om 4, for the inhale, and then the same for the exhale.

So Hum

A technique used even by advanced practitioners, but also accessible to beginners. Just sit comfortably (a chair is fine if you can’t sit on the floor), and mentally chant ‘So’ on your inhale, and ‘Hum’ on your exhale. Sooooooooo. Hummmmmmm. Sooooooo. Hummmmmmm. This can also be practiced in combination (before) the watching of the breath.

Full Yogic Breath

Another excellent tool for calming down the mind. The student makes full use oh his lungs: abdomen area, chest area and cervical area are all utilized for the inhaling and exhaling. Naturally the breath gets long and slow. A slow breath will calm down the mind tremendously.

5d. Yogic Attitude

Yama and Niyama are a set of rules laid out in Patanjali’s Yoga Sutras. Following those rules as good as possible can completely change one’s view at life. Out of the 10 Yamas and Niyamas, Contenment, Self-discipline and self-study will be most beneficial for an allergic person. It is, however, not very easy to just go and follow these rules. The Hatha Yoga Pradipika therefore recommends to keep the Yamas and Niyamas in mind, but not stress about them too much.

5e. Kriyas

Jala Neti

For people whose allergic reactions manifest in the respiratory system,Jala Neti can be a great help. Jala Neti will help the student keeping his nose clean. That way he’ll be able to breath through his nose most of the day, and avoid inhaling any allergens such as dust and pollen directly into his lungs, without passing through the filtering hairs of the nostrils.

Sutra Neti

A little bit more challenging than Jala Neti, but even more effective for keeping one’s nose clean. In Sutra Neti, a short catheter is inserted into one nostril until it reaches the back of the throat. One can then catch the catheter with two fingers, and release it halfway through the mouth. In that position, one end remaining outside the nostril, one end coming out from the mouth, the catheter can be moved back and forth to free the nose from any excessive mucus, dust, etc.

Vamana Dhouti

Vamana Dhouti can be a very helpful tool for people with food allergies. The swallowed salt water completely cleans the stomach, food pipe and throat from all excessive mucus, toxins etc. It also works strongly on the mind, as the student experiences a very intense feeling of cleanliness after vomiting out the salt water.

5f. Asanas

Asanas are great for managing allergies and hypersensitivity in many ways:

– The synchronization of breathing and movement will raise one’s awareness, and increase one’s lung capacity. Greater lung capacity means stronger respiratory system.

– By squeezing and stretching the tissue, one can increase the blood flow towards certain areas in the body. Toxins can be washed away; more oxygen and glucose are distributed to those regions. This way the health of the regions involved in the allergic reactions (respiratory system, digestive system) can be directly strengthened.

– Forward bends have a calming effect on one’s mind, as the attention is turned inward. Following the concept of the tight body-mind interaction, one would hope that calming down the mind will also calm down the body(including the hypersensitive B- and T-cells).

– Backbends open up the lung and increase one’s lung capacity, and therefore strength of the respiratory system.

– Inversions give great relieve to the respiratory system. The final postures are not easily accessible for everyone, but there are easier versions.

– Relaxation: some Asanas allow the student to deeply relax, without loosing the awareness. Perfect for our cause.

Most beginners won*t be able to perform the full Asanas taught in traditional schools. Therefore two programs were created, one for beginners, and one for intermediate students. Both programs demand about 20 min to continue, leaving about 10 min for doing Pranayama. With the help of an experienced Yoga teacher a beginner can gradually move from the beginner’s program to the intermediate program.

Beginner Asana program

Ankle Stretching Breathing 10x

Sides Stretching 15x

Spinal Twist Breathing 15x

Tadasana (against the wall) 5 breath

Uttanasana 10 breath

Adho Mukha Svanasana 5 breath

Adho Mukha Virasana 15 breath

Vagra Swasa Breathing 15x

Bhujangasana Breathing 5 x + 5 breath holding

Dhanurasana Breathing 5x chest only, 5x legs only, 5 breath holding

Shashankasana 15 breath

Pavanamuktasana Kriya breathing 5x left leg + 5x right leg + 5 breath holding both legs

Jataraparivartanasana 5 breath each side

Urdva Prasaritapadasana Breathing 5x left & 5x right & 5 breath holding each side

Vipareeta Karani 3 x 20 sek

Sarvasana 5 min

Intermediate Asana program

Surya Namaskara 3 to 6 rounds

Hasta Padanghustasana 5 breath

Hasta Padadasana 5 Breath

Adho Mukha Svanasana 5 breath

Adho Mukha Virasana 15 breath

Sirsasana 18 breath

Shashankashana 15 breath

Bhujangasana 5 breath

Dhanurasana 5 breath

Pashimottanasana 18 breath

Ardha Matsyendrasana 5 breath each side

Sarvangasana 15 breath

Sarvasana 3 -5 min

5g. Pranayama

Pranayama can be used for both creating heat in the body, as well as cooling down the body (& mind). In the case of allergies and hypersensitivity, we want to calm down the mind/body, therefore we’ll use cooling pranayama techniques:

Shitali or shitkari 10-15 rounds(3-5 min)

Bramari 10 rounds (3 min)

Kapalbhati and Bastrika

Both these techniques are beautiful tools for cleansing the nose and lungs. The forceful exhalation helps releasing toxins and excessive mucus from the respiratory system.

Opposite to Shitali and Shitkari these Pranayama techniques create heat, so one has to be careful to not make the immune system even more sensitive than it already is. It has to be decided case by case if these techniques should be utilized. They are very good for people that are sensitive to the cold.

The program can be finished with a short meditation (see chapter 5c.Meditation for techniques).

Sources

Aananada Yoga Indea Teacher Training Manual
Aananada Yoga Indea Teacher Training Level 2 Manual
Hatha Yoga Pradipika
Yogic

Management of Asthma & Diabetes http://en.m.wikipedia.org/wiki/Allergieshttp://science.howstuffworks.com/life/human-biology/allergy.htmhttp://edition.cnn.com/2013/03/26/health/what-causes-allergies/http://www.acaai.org/allergist/allergies/what-causes-allergies/Pages/def…http://www.m.webmd.com/allergies/guide/chronic-allergies-causes

Pictures:

http://www.musee-afrappier.qc.ca/images/site/large/zoom-animation-immune…http://www.viamedic.com/health-articles/files/media/image/allergies4.jpghttp://jeanetteshealthyliving.com/wp-content/uploads/blogger/_cUenbvuVQ1w/TTRGdzNHeiI/AAAAAAAAAoc/HmT2Ozc5Ue0/s1600/Food Allergies.jpg

http://upload.wikimedia.org/wikipedia/commons/thumb/7/7d/Lahiri_Mahasaya…Lahiri_Mahasaya.jpg http://www.syctchennai.com/wp-content/uploads/2012/05/Jala-Neti.gifhttp://yoganandam.files.wordpress.com/2010/04/sarvangasana.jpghttp://www.preksha.com/images/editorimages/sheetali.gif

DISCLAIMER:

The information and views in these reports/studies do not reflect the
official opinion of YogaIndia. Neither YogaIndia and bodies nor any
person acting on their behalf may be held responsible for the use
which may be made of the information contained therein.  YogaIndia
assumes no responsibility for errors or omissions in these reports and
does not guarantee the accuracy or completeness of information, text,
graphics, links, or other elements contained in the provided reports.
YogaIndia will not be held responsible for any loss, damage or
inconvenience caused as a result of any inaccuracy or error contained
in these reports. YogaIndia disclaims any responsibility for content
errors, omissions, or copyright infringement and disclaims any
responsibility associated with relying on the information.  All
information contents stated in these reports belong to the original
authors, and Yoga india does not claim any ownership.

YOGA FOR MIGRAINE

YOGA FOR MIGRAINE By Petra Berntsson

Migraine is a headache, which results from the blood vessels enlargement and the release of chemicals from nerve fibers that coils around these blood vessels. What happens is that during the headache an artery that is located on the outside of the skull just under the skin of the temple enlarges. This causes the release of chemicals that cause inflammation, pain and makes the artery grow even bigger. During an attack it is common to feel nausea, diarrhea and vomiting. An increased sensitivity to light and sound and decreased blood circulation is also often occurs.

The exact cause of Migraine has yet to be determined, but it appears as though Migraine often run in the family. Around three quarters of people suffering from Migraine have it in their family history. It tends to affect people in between 15 to 55 years of age and is more common for females than males. There are some studies that indicate that obesity is an increasing factor for Migraine, also if you are a white woman under the age of 50 you are also more prone to have episodic migraine attacks.

Potential Triggers for Migraine Can  Be:-

Emotional Triggers

Stress, Anxiety, Tension, Shock, Depression, Excitement.

Physical Triggers

Tiredness, Poor quality of sleep, Shift work, Poor Posture, Neck or Shoulder Tension, Travelling for a long period, Low blood sugar.

Some times Menopause also triggers Migraines.

Dietary Triggers

Lack of food, Delayed or irregular meals, Dehydration, Alcohol, Food additive tyramine, Caffeine products- tea and coffee, Specific food such as chocolate, Citrus fruits and cheese. When one do not eat regular meals, persons blood sugar levels fall. If a person eats a sugary snack, blood sugar levels shoot up. These ‘peaks and trough’ could trigger Migraine attacks.

Environmental Triggers

Bright lights, flickering screens of Television or computer,

Smoking, Loud noise, Changes in climate, Strong smells and Stuffy atmosphere etc.

Medicine Triggers

Some types sleeping tablets, Contraceptive pills, Hormone replacement therapy.

Triggers do not always cause migraines and avoiding triggers does not always prevent Migraines.

How to Diagnose Migraine

Migraine is unfortunately often misdiagnosed as tension type headache or sinus headache. There is no specific test that can determine if the headache is Migraine or another type of headache.

At least five attacks of headaches. The attacks should have at least two of the following symptoms, contained to one side of the head, it is throbbing or pulsating, radiate medium to intense pain or intensify with physical activity.

During the attack one should at least experience one of the following: nausea/vomiting or sensitivity to light or sound.

Symptoms can occur a while before an attack, just before, during and after. Symptoms may vary from person to person.

Sometimes the pain will be moderate to severe and mostly confined to one side of the head. Pulsating and throbbing head pain. Can’t perform regular activities.

Migraine with auras

Some people suffer from migraines with auras before and during an attack, but most people don’t.

A migraine with auras means that there are disturbances in the perception.

These can be:

*Confusing thoughts or experiences.

*Blind spots.

*Lines in the visual field.

*The perception of strange lights, sparkling    or flashing lights.

*Unpleasant smells.

*Stiffness in the neck, shoulders or limbs.

*Pins and needles in an arm or an leg.

Having a migraine attack with auras can for example mean that person sees things that are not there. They don’t see parts of an object in front of them or even that a part of the vision appears, disappears and then comes back again.

These auras can act as a warning signal that an attack is about to happen.

Around on third of people suffering from migraines has them with auras.

A person suffers from migraine may have premonitions that can occur several hours or even a day or so before an attack.

The premonitions can for example be cravings for sweets, thirst, drowsiness, irritability, or depression. Feelings of elation and heightened energy level can also be a sign of an attack on its way.

Treatment:

There are several medications you can take for the pain.

But preventive treatments are always better, such as a change of diet and lifestyle,

Yoga, meditation and acupuncture.

getting enough sleep.

*Reducing stress.

*Drinking plenty of water.

*Avoiding certain foods.

*Regular physical exercise.

Logging the diet and activities etc. are a great way to find connections with what triggers the attack with each individual.

This may include information on:

*When the pain started?

*How often they happen?

There are other symptoms (such as being sick or having visual problems).

How long the attacks last?

Where the pain is?

Whether the pain is throbbing, piercing?

It is helpful to record as many aspects of the daily life as possible, such as:

What and when you ate?

Your medication.

Vitamins or health products.

Excursive.

How much sleep?

Other factors such as weather.

Yoga For Migraine

*Ankle Stretching

*Hands in and out

*Hands Stretching

*Tadasana

*Surya Namaskar

*Bhujangasana

*Salabhasana

*Makarasana

*Urdhava Prasarita Padasana

*Setubandhasana Breathing

*Pavanmuktasana Kriya

*Pashimottanasana

*Sarvangasana

*Shavasana

This  series of Asanas are more of an intermediate level and is suitable for someone that has been doing a little yoga earlier. The aim is to relieve stress and relax, build strength and increase blood circulation, get the mind and body coordinated.

Some more are there for the experienced person:

*Trikonasana Classical

*Parshvattonasana

*Prasarita Padottanasana

*Uttanasana Series: Uttanasana, Adho          Mukha Synasana, Adho Mukha Virasana.

*Sirshasana

*Shashasana

*Paryankasana

*Chakrasana

*Sarvangasana Series: Sarvangasana, Halasana, Karnapidasana, Urdhva Padmasana, Pindasana, Matsyasana, Uttana Padasana.

Pranayam

Nadi shuddi without retention, Bramari and Shitali.

Kriya

Jala and Sutraneti and Vamana Dhouti

Meditation in Padmasana, Virasana, Baddha Konasana or Siddhasana.

There are many things you can do to prevent Migraine attacks. One of them is to start logging your daily life, routine and activities to try and find out what causes the attacks. Reviewing your lifestyle, diet and daily routine are essential to reduce the number of attacks, this includes stressing down, inserting physical activity at least a couple times a week and trying to avoid the triggering factors.

DISCLAIMER:

The information and views in these reports/studies do not reflect the
official opinion of YogaIndia. Neither YogaIndia and bodies nor any
person acting on their behalf may be held responsible for the use
which may be made of the information contained therein.  YogaIndia
assumes no responsibility for errors or omissions in these reports and
does not guarantee the accuracy or completeness of information, text,
graphics, links, or other elements contained in the provided reports.
YogaIndia will not be held responsible for any loss, damage or
inconvenience caused as a result of any inaccuracy or error contained
in these reports. YogaIndia disclaims any responsibility for content
errors, omissions, or copyright infringement and disclaims any
responsibility associated with relying on the information.  All
information contents stated in these reports belong to the original
authors, and Yoga india does not claim any ownership.

Stress related modern day ailments

Stress related modern day ailments  By:  QIU ONG’S

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What is Stress?

Stress is the human body’s way of responding to pressure. This can be emotional, mental or physical pressure. In the case of evolution, stress used to be physical. Our caveman ancestors mostly used to deal with physical challenges. They had to defend their colony against an aggressive animal like the saber-toothed tiger, or preferably (as what I would recommend) run away. What happens is this:

First: Brain recognizes there is a stressful situation –

                

Second: The hypothalamus in your brain which is in charge of the stress response, sends signals to the pituitary gland (size of a pea, situated at the base of the brain) which sends signals to theadrenal glands (above the kidneys) –

Third: The adrenal glands secrete 2 hormones – Cortisol and Adrenaline.

Cortisol is actually released by the body throughout the day. It basically reduces inflammation, increasing short-term memory, and helps the liver remove toxins from the body. When the body gets very stressed, too much cortisol is produced. Too much cortisol also prepares the body for fight or flight by decreases the body functions in other relatively unimportant functions like digestion and immunity. Constant elevated amounts of cortisol raises blood pressure, lowers bone density (interferes with replenishing of bone tissue), and reduces serotonin which results in being highly agitated and anxious.

Adrenaline works by stimulating the heart rate, contracting blood vessels, and dilating air passages, all of which work to increase blood flow to the muscles and oxygen to the lungs. It is the response mechanism by the body to handle stress. Adrenaline increases a person’s physical performance and provides the amount of energy necessary in coping with unexpected situations.

Confused between Adrenaline and Cortisol?

They are both produced from the same gland, the adrenal gland. Adrenaline is produced by the adrenal medulla in the adrenal gland, while cortisol is produced by the adrenal cortex in the adrenal gland. Cortisol is produced in steady amounts throughout the day. Adrenaline is only released during times of stress. While adrenaline has no known harmful effects on the body, high levels of cortisol can result in insulin resistance, weight gain or loss, mineral loss from bones which might lead to osteoporosis, decreases the gut lining which evokes ulcers and irritable bowel syndrome.

Stress-related modern day ailments

1. Neck/shoulder pain

2. Common cold

3. Lack of motivation

1. Neck/shoulder pain: Cortisol tenses the muscles to get ready to fight, or flee. When your body is in regular high levels of stress, the muscles are constantly tensed and this eventually leads to stiffness or pain in the shoulder and neck.

2. Common Cold: Elevated levels of cortisol decreases the body’s immunity. What happens is it turns off the body’s inflammatory response. Invading pathogens which include disease producing agents like viruses and bacteria enter the body. When the immune system is turned back on during slight moments of relaxation, the body recognizes there is an invasion and quickly switches on its inflammatory response to get rid of the pathogens → this results in symptoms like stuffy nose, sore throat, fever, ie the common cold.

3. Lack of motivation: To a certain extent, stress is good. Utilised well it keeps us in peak performance in whatever we do, be it looking after the children, being creative designers or managing finance at the office. Stress makes us alert, awake and ready. Too much stress overworks the body. This is especially so if a person is unable to turn the stress switch off and relax. On a mental level the stress turns into distress. On a physical level, cortisol puts other functions of the body like digestion and immunity on hold. This eventually wears the body out. When the body is worn out physically and mentally, our emotions easily get affected. In short we get tired. When this tiredness is constant, it becomes a drain. When we feel drained, we do not have the will or energy to do anything. On top of many things, this affects our relationship with others, our sleep, our health. Everything snowballs into one big mess and it just gets worse!

How can yoga help?

Yoga connects body, breath and mind. When we get too stressed our sympathetic nerves are activated and cortisol gets released into our body. Yoga activates the parasympathetic nerves to help one relax and rest. Yoga connects body, breath and mind. The asanas bring our mind to the present moment, our breath lengthens and deepens, and the body is strengthened.

Since stress is the cause of these ailments, the poses in this sequence are designed to combat stress, and deal with the 3 ailments.

Ailment How yoga benefits ailment

Neck/shoulder pain • Relieves tension in joints, neck and shoulders • improves circulation in the area • strengthens muscles around the area.

Common cold • Boost immunity by oxygenating the system through deeper longer breaths • improves circulation throughout body • revives and stimulates thyroid and pituitary glands • strengthens body and hence reducing susceptibility to illnesses.

Lack of motivation • Brings body, breath and mind together to increase awareness of physical, emotional and mental self • improves concentration • re-centres the mind to bring about a general feeling of well being.

Note:-

It is important to keep long deep breaths throughout the practice. This must be done without strain or it becomes counteractive and stress gets elevated rather than relieved. The initial asanas are short in duration to increase awareness and encourage a present mind. They also increase body heat to burn off a stressed person’s nervous energy. The later half of the sequence is more therapeutic. Asanas are of a longer duration to slow down breath and mind.

If severe neck pain is present, in all relevant asanas look ahead instead of up.

Time Asana Benefits

2 min Start with quiet seated meditation. deep abdominal breathing or natural breathing • Calms the mind • strengthens the nervous system • lowers blood pressure and respiratory rate • improves oxygenation of blood and circulation

6 min Surya Namaskar (Sun salutations) • reduces stiffness in almost all parts of the body • an active standing meditation that unites body breath and mind • improves lung capacity • cultivates flexibility, stability and involvement

1 min Utkatasana (powerful pose) • improves flexibility of ankles, knees, hips, shoulders and neck • increases mental strength • strengthens body

1 min Garudasana (eagle pose) • improves flexibility in joints (including shoulder) • relieves stiffness in neck and shoulder • improves concentration

2 min Trikonasana Classical and Variation (3 angle poses) • reduces tension in shoulders and neck • helps function of internal organs • relieves arm stress • activates abdominal organs, especially the kidneys (adrenal glands)

2 min Virabhadrasana A&B (warrior poses) • strengthens body and mind • relieves stiffness (including shoulders and upper back) • improve lung capacity • builds sturdiness in body and mind

5 min Vagra Swasa breathing (and variation if student feels like more challenge: inhale, raise one leg back, exhale bring knee to forehead) • relieves stress in shoulders, neck and lumbar • encourages long and deep breaths

5min Bhujagasana (cobra) and Shalabhasana (locust) breathing • works pancreas, spleen and liver (where glucose is converted to blood sugar in times of high stress) • strengthens spine and nervous system • relieves pain in spine including neck • thymus glands (immune glands situated upper part of chest behind breastbone) stimulated and revived back to health

1 min Jathara Parivartasana (abdominal twist) • releases tension in shoulders, neck and entire spine • breathing slows down

1min Ardha Matsyendrasana (spinal twist) • relieves tension in entire spine • increases digestive power (happy belly, happy mind!) • improves lung capacity • increases mobility and stability

1 min Kakasana (crow pose) • calms body and mind, making one feel lighter and fresher • improves lung capacity • reduces stress • activates spinal cord

3 min Shavasana (corpse pose) followed by seated, closed eyes shoulder/neck movements – slowly bend head front, back, left, right, then rotate shoulders back and front. Then gently open eyes and Namaste to end the class) (continued on next page) • relaxing pose • calms mind • relieves stress • brings energy into balance • most important part of the class to unite body, breath and mind

Total: 30 min

In conclusion

Stress will continue to be part of our modern lives. It is unavoidable and in fact a reasonable amount of it is necessary to be good at what we do. The problem is when stress is of high, constant levels and the mind does not know how to switch it off. Yoga definitely helps, but it is also important to keep this in mind:

• Think positive

• Chin up and keep smiling (a physical effort can have a pleasant effect on your mental health)

• Be grateful and thankful

If all else fails; If the day was absolutely awful; If one didn’t even have time or is totally exhausted to do any yoga, and is feeling miserable and in total despair, try this:

Take just 10 minutes before bed time to sit in Vajrasana or any comfortable seated position. Make sure you are comfortable.

Close your eyes and meditate. Pick one thing – your breath, the sensation in your nostril or abdomen, our count backwards from 108. This relaxes your mind right before sleep. It calms down all the crazy thoughts and emotions and prepares your mind for a good rest.

A good sleep always helps make everything better.

Your body and mind are sufficiently rested to tackle another day.

DISCLAIMER:

The information and views in these reports/studies do not reflect the
official opinion of YogaIndia. Neither YogaIndia and bodies nor any
person acting on their behalf may be held responsible for the use
which may be made of the information contained therein.  YogaIndia
assumes no responsibility for errors or omissions in these reports and
does not guarantee the accuracy or completeness of information, text,
graphics, links, or other elements contained in the provided reports.
YogaIndia will not be held responsible for any loss, damage or
inconvenience caused as a result of any inaccuracy or error contained
in these reports. YogaIndia disclaims any responsibility for content
errors, omissions, or copyright infringement and disclaims any
responsibility associated with relying on the information.  All
information contents stated in these reports belong to the original
authors, and Yoga india does not claim any ownership.

Protection & Treatment Of Knees In YOGA

 By: ELENA MESSI’S

1. INTRODUCTION

Yoga is demanding on the knees and can be a source of pain when practiced without presence. Yoga is also the ideal therapy for injured knees. Studies have concluded that therapy is better than surgery and yoga is helpful in conditions like arthritis, runner´s knee, gout, kneecap tendonitis, torn meniscus, ruptured ligaments, torn cartilage, osteoarthritis and other inflammatory disorders.

2 KNEE ANATOMY

The knee is a hinge joint that enables the extension and flexion of the leg. 3 bones meet at the knee: the thighbone (femur), the shin bone (tibia and the kneecap (patella).

The bones are cushioned by cartilage, 2 C shaped pieces of cartilage called menisci act as shock absorbers between the thigh and shinbone.

The cruciate and lateral ligaments strap all the bones together and keep them in alignment.

Tendons connect the muscles to the bones.

3. PROTECTION & PREVENTION

Knees are one of the 3 major stress points in yoga along with the neck and lumbar.

BACK TO BASICS

1)No hathad no balad. Never force the knee, be mindful of proper alignment and don´t be in a rush to get into posture. Avoid jerky movements: e.g. grabbing the hand behind the leg in Marichyasana. Always go for the variation to maintain the integrity of the body. Shift the focus from “doing” the posture to “feeling” the posture.

2) Start from your feet. The feet should be well grounded and the weight evenly distributed on both sides. Spread the toes and press actively through all corners of the foot. This helps build strength evenly in the ligaments & tendons.

3) Lift the pelvic floor to engage your core. When the centerline of the body is engaged it becomes stronger and lighter thereby reducing the pressure on the joints. The skeletal system and muscles are in natural alignment and the body maintains its integrity.

4) Warm Up With Hip Openers. Often knee problems begin in the hips, it´s the lack of rotation of the hip that causes pain to the knee. When the rotation occurs from the hip in postures such as baddakonasana, padmasana, no pain should be felt on the knees. The knees don’t need to touch the ground.

5) No Hyperextension. Hyperextension leads to loosening of joint and weakness of knee. People with hyper extended knees should keep the knees slightly bent during standing poses and keep the weight evenly distributed over the four corners of the feet.

6) Keep hips in line. Always keep the hips in line in standing postures to avoid undue strain on the outer knees. Adopt the variation in standing postures: e.g. Vriksasana, Parsvakonasana, Trikonasana, Virabhadrasana A&B.

7) Be aware and present during practice. Listen to your body signals. Be aware of the difference between an intense stretch and sharp pain. Back off if pain is felt during a posture or coming out of a posture.

8) Build Strength by Balancing. Balancing pose like Garudasana is beneficial because it builds strength for proper knee alignment.

4. KNEE CONDITIONS

CONDITION	DESCRIPTION
Chondromalacia patella (also called patellofemoral syndrome):	Irritation of the cartilage on the underside of the kneecap (patella), causing knee pain. This is a common cause of knee pain in young people.
Knee osteoarthritis	Osteoarthritis is the most common form of arthritis, and often affects the knees. Caused by aging and wear and tear of cartilage, osteoarthritis symptoms may include knee pain, stiffness, and swelling.
Knee effusion	Fluid buildup inside the knee, usually from inflammation. Any form of arthritis or injury may cause a knee effusion.
Meniscal tear	Damage to a meniscus, the cartilage that cushions the knee, often occurs with twisting the knee. Large tears may cause the knee to lock.
ACL (anterior cruciate ligament) strain or tear	The ACL is responsible for a large part of the knee’s stability. An ACL tear often leads to the knee “giving out,” and may require surgical repair.
PCL (posterior cruciate ligament) strain or tear:	PCL tears can cause pain, swelling, and knee instability. These injuries are less common than ACL tears, and physical therapy (rather than surgery) is usually the best option.
MCL (medial collateral ligament) strain or tear:	This injury may cause pain and possible instability to the inner side of the knee.
Patellar subluxation	The kneecap slides abnormally or dislocates along the thigh bone during activity. Knee pain around the kneecap results.
Patellar tendonitis	Inflammation of the tendon connecting the kneecap (patella) to the shin bone. This occurs mostly in athletes from repeated jumping.
Knee bursitis	Pain, swelling, and warmth in any of the bursae of the knee. Bursitis often occurs from overuse or injury.
Baker’s cyst	Collection of fluid in the back of the knee. Baker’s cysts usually develop from a persistent effusion as in conditions such as arthritis.
Rheumatoid arthritis	An autoimmune condition that can cause arthritis in any joint, including the knees. If untreated, rheumatoid arthritis can cause permanent joint damage.
Gout	A form of arthritis caused by buildup of uric acid crystals in a joint. The knees may be affected, causing episodes of severe pain and swelling.
Pseudogout	A form of arthritis similar to gout, caused by calcium pyrophosphate crystals depositing in the knee or other joints.
Septic arthritis	Bacterial infection inside the knee can cause inflammation, pain, swelling, and difficulty moving the knee. Although uncommon, septic arthritis is a serious condition that usually gets worse quickly without treatment.

4.1 Common knee conditions:

·      Strain or tear to the ligaments

·      Strain or tear to tendons

·      Torn meniscus

·      Osteoarthritis (wear and tear of cartilage)

·      Irritation of cartilage under the kneecap (common in young people)

·      Gout (swelling and severe pain)

4.2 Main causes

•       Sports injuries

·      Misalignment of the knee due to uneven weight distribution and incorrect posture

·      Wear and tear through age or repetitive injuries

•       Obesity, too much pressure on the joint

5. YOGA THERAPY

Yoga is effective in treating knee conditions, especially torn ligaments, tendonitis, gout, arthritis, osteoarthritis, runner’s knee, torn meniscus, torn cartilage and other inflammatory disorders.

The reasons for this are:

•       Controlled breathing helps to decrease the production of toxins, good for inflammatory disorders

•       Relaxing and stretching the tissues promotes circulation and relieves pain

•       Gentle stretches promote the natural healing process and avoid use of surgery

The object of yoga therapy will be to strengthen the neuromuscular system and reduce the pressure on the knees. This can be achieved through a combination of joint movements, asanas, cooling pranayama and mild banda.

5.1 Joint movements

Joint movements should be practiced to improve blood circulation, remove toxins and relieve pain:

•      Toe, ankle and knee movements strengthen the nerves

•      Knee cap tightening in particular is beneficial.

•      Knee rotation

•      Ankle rotation & ankle bending

•      Toe rotation and bending

•       Leg raising, alternate leg.

3-5 times daily for about 15 minutes/session. Once the knee has regained strength, mild asanas can be added to the therapy program.

5.2 Asanas

When the neuro muscular system improves and the joint has more strength, simple asanas can be performed to accelerate recovery. Slow, steady and controlled movements are recommended.

Asanas can be performed with mild lifting of pelvic floor (mula banda) to make the body lighter and invert the pranic flow.

1.     Tadasana

2.     Bhujangasana

3.     Shalabasana

4.     Leg raising, alternate and both legs

5.     Dandasana, with knee cap tightening

6.     Setubandasana breathing

7.     Setubandasana raised hips for proper knee alignment

8.     Pavanamuktasana kriya

9.     Sarvangasana

10.  Savasana

5.3 Pranayama

To reduce pain and inflammation cooling pranayamas can be prescribed:

•      Bramari.(humming sound) strengthens the neuromuscular system and has been found to be effective for arthritis.

•      Naddi shuddi

•      Shitali , in warm season

•      Shitkali, in warm season

•      Kapalabati, for lightness & purification, to be performed during cold seasons.

6. YOGA THERAPY 

Duration : 30 minutes

ASANA	COMMENT
Joint movements •    Toe, ankle and knee movements •    Knee cap tightening •    Knee rotation •    Ankle rotation & ankle bending •    Toe rotation and bending •    Hands stretch	Slow controlled movement of the joints improves the blood circulation, removes toxins and relieves pain Sometimes the movements cause pain but continuous and regular effort should be applied to reduce the pain and strengthen the knee.
Tadasana	For alignment and even weight distribution
Bhujangasana	No stress on knees
Shalabasana	No stress on knees
Leg raising, alternate and both legs	Develops leg muscles evenly
Setubandasana breathing
Setubandasana raised hips	Correct alignment of the knees
Pavanamuktasana	Kriya and breathing
Dandasana	Knee cap tightening. Good for knee hyper extension.
Sarvangasana	No pressure on knees
Sarvasana	Relaxation
Bramari	Good for arthritis
Naddi shuddi	Purification of energy
Shitali	Seasonal
Shitkali	Seasonal
Kapalabati	Seasonal. For lightness & purifi

In the presence of obesity the above therapies should be combined with a diet and healthy food choices.

DISCLAIMER:

The information and views in these reports/studies do not reflect the
official opinion of YogaIndia. Neither YogaIndia and bodies nor any
person acting on their behalf may be held responsible for the use
which may be made of the information contained therein.  YogaIndia
assumes no responsibility for errors or omissions in these reports and
does not guarantee the accuracy or completeness of information, text,
graphics, links, or other elements contained in the provided reports.
YogaIndia will not be held responsible for any loss, damage or
inconvenience caused as a result of any inaccuracy or error contained
in these reports. YogaIndia disclaims any responsibility for content
errors, omissions, or copyright infringement and disclaims any
responsibility associated with relying on the information.  All
information contents stated in these reports belong to the original
authors, and Yoga india does not claim any ownership.

Yoga For Allergies and Asthma

Allergies and Asthma      [Presented by Kinnari Jivani] 

Respiratory System: 

The primary function of the respiratory system is to supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body. The respiratory system does this through breathing. When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the respiratory system’s means of getting oxygen to the blood. Respiration is achieved through the mouth, nose, trachea, lungs, and diaphragm. Oxygen enters the respiratory system through the mouth and the nose. The oxygen then passes through the larynx (where speech sounds are produced) and the trachea which is a tube that enters the chest cavity. In the chest cavity, the trachea splits into two smaller tubes called the bronchi. Each bronchus then divides again forming the bronchial tubes. The bronchial tubes lead directly into the lungs where they divide into many smaller tubes which connect to tiny sacs called alveoli. The average adult’s lungs contain about 600 million of these spongy, air-filled sacs that are surrounded by capillaries. The inhaled oxygen passes into the alveoli and then diffuses through the capillaries into the arterial blood. Meanwhile, the waste-rich blood from the veins releases its carbon dioxide into the alveoli. The carbon dioxide follows the same path out of the lungs when you exhale. The diaphragm’s job is to help pump the carbon dioxide out of the lungs and pull the oxygen into the lungs. The diaphragm is a sheet of muscles that lies across the bottom of the chest cavity. As the diaphragm contracts and relaxes, breathing takes place. When the diaphragm contracts, oxygen is pulled into the lungs. When the diaphragm relaxes, carbon dioxide is pumped out of the lungs. Allergies What Is an Allergy? Allergies are an abnormal response of the immune system. People who have allergies have an immune system that reacts to a usually harmless substance in the environment. This substance (pollen, mold, and animal dander, for example) is called an allergen.

What Happens During an Allergic Reaction?

First, a person is exposed to an allergen by inhaling it, swallowing it, or getting it on or under their skin. After a person is exposed to the allergen, a series of events create the allergic reaction: The body starts to produce a specific type of antibody, called IgE, to bind the allergen. The antibodies attach to a form of blood cell called a mast cell. Mast cells can be found in the airways, in the intestines, and elsewhere. The presence of mast cells in the airways and GI tract makes these areas more susceptible to allergen exposure. The allergens bind to the IgE, which is attached to the mast cell. This causes the mast cells to release a variety of chemicals into the blood. Histamine, the main chemical, causes most of the symptoms of an allergic reaction.

What Are the Symptoms of an Allergic Reaction?

Common symptoms of an allergic reaction to inhaled or skin allergens include: Itchy, watery eyes Sneezing Itchy, runny nose Rashes Feeling tired or ill Hives (a rash with raised red patches) Other exposures can cause different allergic reactions: Food allergies. An allergic reaction to food allergens can also cause stomach cramps, vomiting, or diarrhea. Insect stings. The allergic reaction to a sting from a bee or other insect causes local swelling, redness, and pain. The severity of an allergic reaction’s symptoms can vary widely: Mild symptoms may be almost unnoticeable, just making you feel a little “off.” Moderate symptoms can make you feel ill, as if you’ve got a cold or even the flu. Severe allergic reactions are extremely uncomfortable, even incapacitating. Most symptoms of an allergic reaction go away shortly after the exposure stops. The most severe allergic reaction is called anaphylaxis. In anaphylaxis, allergens cause a whole-body allergic reaction that can include: Hives and itching all over (not just in the exposed area) Wheezing or shortness of breath Hoarseness or tightness in the throat Tingling in the hands, feet, lips, or scalp Anaphylaxis is life-threatening and requires immediate medical attention. Symptoms can progress rapidly, so head for the emergency room if there’s any suspicion of anaphylaxis.

Asthma

Bronchial asthma

Asthma is a disorder that causes the airways of the lungs to swell and narrow, leading to wheezing, shortness of breath, chest tightness, and coughing.

Causes, incidence, and risk factors

Asthma is caused by inflammation in the airways. When an asthma attack occurs, the muscles surrounding the airways become tight and the lining of the air passages swells. This reduces the amount of air that can pass by. In sensitive people, asthma symptoms can be triggered by breathing in allergy-causing substances (called allergens or triggers). Common asthma triggers include: Animals (pet hair or dander) Dust Changes in weather (most often cold weather) Chemicals in the air or in food Exercise Mold Pollen Respiratory infections, such as the common cold Strong emotions (stress) Tobacco smoke Aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs) provoke asthma in some patients. Many people with asthma have a personal or family history of allergies, such as hay fever (allergic rhinitis) or eczema. Others have no history of allergies.

Symptoms

Most people with asthma have attacks separated by symptom-free periods. Some people have long-term shortness of breath with episodes of increased shortness of breath. Either wheezing or a cough may be the main symptom. Asthma attacks can last for minutes to days, and can become dangerous if the airflow is severely restricted. Symptoms include: Cough with or without sputum (phlegm) production Pulling in of the skin between the ribs when breathing (intercostal retractions) Shortness of breath that gets worse with exercise or activity Wheezing, which: Comes in episodes with symptom-free periods in between May be worse at night or in early morning May go away on its own Gets better when using drugs that open the airways (bronchodilators) Gets worse when breathing in cold air Gets worse with exercise Gets worse with heartburn (reflux) Usually begins suddenly Emergency symptoms: Bluish color to the lips and face Decreased level of alertness, such as severe drowsiness or confusion, during an attack Extreme difficulty breathing Rapid pulse Severe anxiety due to shortness of breath Sweating Other symptoms that may occur with this disease: Abnormal breathing pattern –breathing out takes more than twice as long as breathing in Breathing temporarily stops Chest pain Tightness in the chest

Signs and tests

Allergy testing may be helpful to identify allergens in people with persistent asthma. The doctor or nurse will use a stethoscope to listen to the lungs. Wheezing or other asthma-related sounds may be heard. However, lung sounds are usually normal between asthma episodes. Tests may include: Arterial blood gas Chest x-ray Lung function tests Peak flow measurements Blood tests to measure eosinophil count (a type of white blood cell) and IgE (a type of immune system protein called an immunoglobulin)

Resourses:

http://www.fi.edu/learn/heart/systems/respiration.html

http://www.google.co.in/images

http://www.ncbi.nlm.nih.gov/pubmedhealth

http://en.wikipedia.org/wiki/Allergy

http://en.wikipedia.org/wiki/Ashtma

Treatment Plan

The following programme is designed for persons suffering from allergies and asthma without any other severe medical problems or complications. This is a four week programme.

Life style changes suggestions:

Daily precaution that can be taken: Know the allergy and asthma triggers and avoid it when possible. Know how to take your peak flow reading and what it means. Know which triggers make your asthma worse and what to do when this happens. During the asthma attacks: Stay as calm as possible. Do not panic, panicking makes the symptom worse. Sit or stand in a position that allows your chest to be expanded. If possible, you may try dog breathing, Rabbit breathing or lion breathing, if not then just observe the normal breathing.

Daily routines that can be observed:

Get 7-8 hours of sleep.

Add some recreational activity to relieve stress and relax, ie painting, listening to music etc.

Jala neti (Twice: early morning and evening)

Sit in Sukhasana or Vajarasana observing Natural breathing for 5-10 min/3 times.

Journal: Before bed write down 5 points that made you smile that day.

Week 1-2

[45 minutes sessions three to four times a week.] 

Therapy Series Asana:

Tadasana Standing breathing, each 3-5 times

Hands in-out breathing , Hands stretching breathing,Front and back breathing,Side stretching,Spinal twist,Shoulder rotations (forward and backward),Back movement [each 3-5 times]

Vyagra Svasa [Tiger Breathing],Bhujangasana breathing,Dhanurasana breathing,Makarasana (rest),Supine movement [each 3-5 times]

Leg Raising (ekapada and dvi pada)

Setubandhasana

Pavanmuktasana (ekapada)

Savasana (10 min)

Pranayama: Natural Breathing (5 min)

Dog breathing,

Rabbit breathing,

Lion breathing (a few rounds each)

Kapalbhati (4:4:4 or 4:8:8)

Bhastrika (2 rounds of 20-30 strokes)

Week 3 – 4

[45-60 minutes, three to four times a week.]

Asanas:(hold each pose for 30 sec if possible, otherwise perform each pose with coordinated breathing movement)

Tadasana Surya Namaskara Classical (2 rounds)

Parvatasana Ardha Kati Chakrasana

Trikonasana Classical

Virbhadarasana

Bhujangasana

Dhanurasana

Ustrasana

SuptaVirasana

Paryankasana

Gomukhasana

Paschimottanasana

Purvottanasana

Viparitakarni (or Sarvangasana if possible)

Matsyasana

Savasana (10 min)

Pranayama:

Dog breathing,

Rabbit breathing,

Lion breathing (a few rounds each)

Kapalbhati (2 rounds of 30 strokes)

Nadi Suddhi (4:8:8 or 4:12:8 or 4:16:8)

Bhastrika (2 rounds of 30 strokes)

Smile a lot, stay positive and happy.    

Submitted By:

Kinnari Jivani,

Mumbai, 

kinnari.jivani@gmail.com

Primary Dysmenorrhea (Menstruation)

What is Menstruation?

Menstruation is the periodic discharge of blood, mucus and mucosal tissue (the endometrium) from the uterus in the reproductive life of females. Regular menstruation (also called eumenorrhea) lasts for a few days, usually 3 to 5 days, but anywhere from 2 to 7 days is considered normal. The average menstrual cycle is 28 days long from the first day of one menstrual period to the first day of the next. A normal menstrual cycle in adult women is between 21 and 35 days. In adolescents, there is wider variation, and cycles are normally between 21 and 45 days.

During each cycle, the uterine mucosa gradually hypertrophies to prepare a suitable bed for the reception and implantation of the fertilized ovum. If pregnancy doesn’t take place, the proliferated mucosa breaks down and is discharged as menstrual fluid.

The average volume of menstrual fluid during a monthly menstrual period is 50-150 ml. Menstrual fluid contains some blood, as well as cervical mucus, vaginal secretions, endometrial tissue and an unfertilized ovum. Menstrual fluid is reddish-brown, a slightly darker color than venous blood.

What are the disorders of the Menstrual cycle?
1. Dysmenorrhea
Menstrual symptoms occurring in the time prior or during menstruation, such as breast pain, swelling, bloating, acne are termed as menstrual molimina.
In some women, these symptoms especially the menstrual pain disturbs or incapacitates day-to-day activities. This condition is called dysmenorrhea. Dysmenorrhea can be of 2 types:
 Primary Dysmenorrhea
Primary Dysmenorrhea is characterized by no identifiable pelvic pathology. It is mostly confined to adolescents and the pain is usually cured following pregnancy and vaginal delivery. Compared to other women, women with primary dysmenorrhea have increased activity of the uterine muscle with increased contractility and increased frequency of contractions.
 Secondary Dysmenorrhea
Secondary Dysmenorrhea is the painful condition occurring in presence of pelvic pathology
2. Menorrhagia
Menorrhagia is defined as excessive bleeding during menstruation – either excessive in amount or duration or both. There can be varied causes either organic (due to organs) or functional (hormonal)
3. Metrorrhagia
Metrorrhagia is defined as the irregular, non-cyclic bleeding from any part of the genital tract. It is not just the menstrual tract and is almost always considered abnormal.
4. Oligomenorrhagia
Oligomenorrhagia is defined as a condition when the menstrual bleeding occurs for more than 35 days apart and remains constant at that frequency
5. Hypomenorrhea
Hypomenorrhea is defined as a condition of scanty menstrual bleeding that lasts less than two days.
What are the causes of Primary Dysmenorrhea?
During the menstrual cycle, the uterus contracts to oust its lining. Some women experience severe pain during this due to any one or a combination of the following factors:
 Age: Primary Dysmenorrhea is common amongst adolescent girls. Pain threshold may be generally lower at this age leading to incapacitating pain for the younger women.
 Hormonal Imbalance: A hormone called ‘prostagladin’ causes the contraction of the uterus during menstruation. Many times, when the production of this hormone is higher-than-normal, women experience severe pain during the cycle.
 Functional disturbances: In certain cases, the cervix may fail to dilate proportionately to the contraction of the uterus to expel out the menstrual fluid. This leads to strong cramps and abnormal pain for the women.

How is Primary Dysmenorrhea diagnosed?
Dysmenorrhea is generally diagnosed by clinical symptoms as follows:
 Dull, throbbing or cramping pain in the lower abdomen
 Pain that radiates to the lower back and thighs
 Nausea and vomiting
 Loose stools
 Sweating
 Dizziness

Pain generally begins before or just on the onset of menstruation. The severity of the pain lasts for a few to 48 hours. The pain is quite spasmodic. Other symptoms outlined above are seen. Rarely a syncope or collapse is seen in some cases.
In most cases, doctors ask for these clinical symptoms and diagnose Dysmenorrhea. Doctors may conduct further tests to identify the underlying cause and decide on whether it is primary or secondary dysmenorrhea. The Doctors may do a pelvic examination, blood & urine tests, ultrasound of the uterus or even a laparoscopy.
What are the risk factors of Primary Dysmenorrhea?
Any young woman may develop Dysmenorrhea. But certain lifestyle or circumstantial instances are posed to put some women at more risk than others. These factors include:
 Age < 20 years
 Starting menstruation before the age of 11 years
 Heavy menstruation
 Obesity or Anorexia
 Smoking & Alcohol – Alcohol tends to lengthen the menstrual pain
 Disruption of social networks
 Depression/Anxiety

How is Primary Dysmenorrhea treated and managed?
Primary Dysmenorrhea is typically seen in adolescent women. This is the teen age where the woman is trying to adjust to lot of changes in her body leading to puberty. There are lots of upheavals in the mind too as she tries to connect and adjust with these changes.
In this age, many women also experience a lot pressure to decide about larger aspects of life like her opinions, her choices, her career, her values, etc. This imbalance in the mind, body and soul needs to be kept in mind while planning out the treatment and management plan for adolescent women suffering from primary dysmenorrhea.
How can it be treated and managed with Yoga?
Case Study: A teenage girl has been suffering from primary Dysmenorrhea since the past 2 years. She has no other medical condition. The following treatment plan is designed for her.

Treatment and management: Follow this sequence of Yoga practices for the next 3 weeks. Each sequence should take around 30 mins and should be performed 3 times a day before each meal – breakfast, lunch, and dinner.

Asanas
Asana Description Time
Tadasana Stand in Tadasana with pelvic floor nicely tucked in
Initially should try with wall support Hold for 30 secs
Parvatasana Stand in Parvatasana ensuring a good stretch on the sides of the body 3 rounds
hold for 30 secs each
Ankle stretching Get a good stretch for the entire body from toes to head 5 rounds
Hands in & out Open your chest well and do deep breathing 5 rounds
Vagra Swasa Ensure maximum stretch to the spine with breath coordination 5 rounds
Bhujangasana Ensure the upper back is lifted well with minimum support of hands 5 rounds
Shalabhasana Try with one leg-one hand for week1.
From week 2, try with both legs-hands 5 rounds
Dhanurasana Try with only chest raising and only legs raising for week 1.
From week 2, raise the chest and legs together 5 rounds
Leg raising Try with one leg for the first week
From week 2, raise both legs together 5 rounds
Setubandhana-
Sana Ensure a good stretch to the spine with body weight mostly on legs 5 rounds
Pavanmukta-
Sana Try with one leg for the first week
From week 2, do it with both legs together 5 rounds
Sarvangasana Try with wall support the following poses:
• Legs together
• Legs split
• Feet together
• Feet resting on the wall Hold each position for 15 secs
Vipareetkarni
Kriya Do it with wall support 3 rounds
Hold for 15 secs each
Savasana Try to relax the entire body from toes to head and relax the mind completely 5 mins
If comfortable, can start with Classical Surya Namaskar (3 rounds) in week 3
Pranayamas
Pranayama Description Time
Natural Yogic breathing Ensure equal inhalation and exhalation 5 rounds
Shanmukhi mudra with nadi suddhi Do with the ratio of 2:8:4 in week1,
4:12:8 in week 2 and 4:16:8 in week 3 5 rounds
Ashwini Mudra with Baddhakonasana Ensure the spine is uplifted well and be relaxed but mindful while doing the mudra 3 rounds

Suggestions to manage Dysmenorrhea during attack:
 Sit in a meditative posture/ lie on your back and take your attention to your breath. Try and do full Yogic breathing.
 If comfortable, can do Sitali/Bhramari pranayama too as it helps to quiten and cool down the system
 Apply a heating pad or a hot water bag to the pain area on the abdomen
 Gently massage your abdomen with your own hands
 Do things that will calm your mind – listening to soothing music or thinking about positive things

Suggested changes in lifestyle:
 Try to keep your mind and body as active as possible – activities like watching television are passive activities with no action to mind or body
 Cultivate a hobby – painting, gardening, music, collecting stamps, etc. It is the best way to manage stress
 Try and bring some discipline to the food habits. Be mindful of what, when and how much you eat. Yoga scriptures say – As the food so the mind, as the mind so the person.
 Try to get a good 7-8 hours undisturbed sleep. Switching off all gadgets including mobile phones before sleeping is a good habit to cultivate
 Start and end everyday with an attitude of gratitude – you can say a short prayer or thank God/ultimate truth for all things in your life
 Finally, keep smiling, be cheerful and enjoy life.

TENSION HEADACHE By Levi Sebok

A tension headache is pain or discomfort in the head, scalp, or neck, usually associated with muscle tightness in these areas.

Causes, incidence, and risk factors

Tension headaches are one of the most common forms of headaches. They may occur at any age, but are most common in adults and adolescents.

If a headache occurs two or more times a week for several months or longer, the condition is considered chronic. Chronic daily headaches can result from the under- or over-treatment of a primary headache.

Rebound headaches are headaches that keep coming back. They may occur if you overuse painkillers.

Tension headaches occur when neck and scalp muscles become tense, or contract. The muscle contractions can be a response to stress, depression, a head injury, or anxiety.

Any activity that causes the head to be held in one position for a long time without moving can cause a headache. Such activities include typing or other computer work, fine work with the hands, and using a microscope. Sleeping in a cold room or sleeping with the neck in an abnormal position may also trigger a tension headache.

Other triggers of tension headaches include:

Alcohol use

Caffeine (too much or withdrawal)

Colds, the flu, or a sinus infection

Dental problems such as jaw clenching or teeth grinding

Eye strain

Excessive smoking

Fatigue or overexertion

Tension headaches can occur when you also have a migraine. Tension headaches are not associated with brain diseases.

Symptoms

The headache pain may be described as:

Dull, pressure-like (not throbbing)

A tight band or vise on the head

All over (not just in one point or one side)

Worse in the scalp, temples, or back of the neck, and possibly in the shoulders

The pain may occur as an isolated event, constantly, or daily. Pain may last for 30 minutes to 7 days. It may be triggered by or get worse with stress, fatigue, noise, or glare.

There may be difficulty sleeping. Tension headaches usually do not cause nausea or vomiting.

People with tension headaches tend to try to relieve pain by massaging their scalp, temples, or the bottom of the neck.

Signs and tests

A headache that is mild to moderate, not accompanied by other symptoms, and responds to home treatment within a few hours may not need further examination or testing, especially if it has occurred in the past. A tension headache reveals no abnormal findings on a neurological exam. However, tender points (trigger points) in the muscles are often seen in the neck and shoulder areas.

The health care provider should be consulted—to rule out other disorders that can cause headache—if the headache is severe, persistent (does not go away), or if other symptoms are present with the headache.

Headaches that disturb sleep occur whenever you are active, or that are recurrent or chronic may require examination and treatment by a health care provider.

Treatment 

Jalaneti (every morning before breakfast)

Vajrasana + ujjaji breath (5mins)

Asanas starting with 30 seconds, gradually build up to 60 seconds.

Everyday 30 mins of asanas before breakfast (if not possible, then before dinner)

WEEK1

(repeat twice)

• Joint movements
• Tiger breathing + shanshankasana
• Bhujangasana breathing + shashankasana
• Paryankasana
• Ardha Ushtrasana
• Leg Raising
• Ardha Matsyasana
• Savasana

Palming, washing face with water

Kapalabhati

WEEK 2

(repeat twice)

• Joint movements
• Tadasana
• Vrikshasana
• Prasarita Padottanasana (head and neck relaxed)
• Tiger breathing + shanshankasana
• Bhujangasana breathing + shashankasana
• Paryankasana
• Ardha ushtrasana
• Leg Raising
• Ardha Matsyasana
• Savasana

Palming, washing face with water

Shanmukti Mudra

WEEK 3

• Classical Surya Namaskar (3 rounds)
• Tadasana
• Vrikshasana
• Ardha Chakrasana variation (hands on lower back)
• Parshvottanasana variation (hands on floor)
• Prasarita Padottanasana (neck + head relaxed)
• Paschimottanasana (neck relaxed)
• Purvottanasana (neck relaxed)
• Tiger breathing + shanshankasana
• Bhujangasana breathing + shashankasana
• Paryankasana
• Ushtrasana
• Sethu Bandasana (or Chakrasana if more flexible)
• Ardha Matsyasana
• Savasana (15 mins)

Palming, washing with water

Nadi Shodi

Every evening before sleep 5 mins Vajrasana, observing natural breath and body sensations.

Observe natural breathing whenever possible.