INTRODUCTION

Benign prostatic hyperplasia is the enlargement of prostate gland in males. It is a very common problem in older men. Prostate gland is a male accessory gland which is present below the urinary bladder surrounding urethra. It is the size of a walnut and helps in formation of semen which contains sperms. As a man gets older, the size of prostate gland increases and thus presses the urethra. This leads to blocking the flow of urine out of the urinary bladder. Difficulty in urination, dribbling of urine and urgent need to pass urine are some of the common symptoms of benign prostatic hyperplasia.

Treatment of benign prostatic hyperplasia includes some medications, minimal invasive procedures and surgery. However, yoga is found to be very beneficial for the management of benign prostatic hyperplasia.

WHAT ARE THE CAUSES OF BENIGN PROSTATIC HYPERPLASIA?

The exact reason for the occurrence of increase in size of prostate gland is not known. But it is believed to be due to the imbalance of male sex hormones such as testosterone. Prostate gland is present below the urinary bladder. A tube called urethra carries urine from the urinary bladder. It passes through the center of the prostate gland. When the prostate gland enlarges, it blocks the flow of urine, thereby causes various urinary symptoms.

RISK FACTORS RELATED TO BENIGN PROSTATIC HYPERPLASIA

Some factors increase the risk of a person developing enlarged prostate. Following are the risk factors:

• Increasing age, above 40 years
• Having a family history of benign prostatic hyperplasia such as father or brother
• Suffering from diabetes
• Heart problems
• Sedentary lifestyle
• Lack of physical exercise

WHAT ARE THE SYMPTOMS OF BENIGN PROSTATIC HYPERPLASIA?

In the early stages, the symptoms are not noticeable but they gradually appear with time. The severity of symptoms varies from person to person. Following are the common signs and symptoms of the disease:

• Urgency to urinate
• Increased frequency of urination especially at night
• Difficulty in urination
• Weak stream of urine
• Dribbling of urine
• Inability to empty the urinary bladder
• Presence of blood in urine
• Urinary tract infection
• Narrowing of urethra – urethral stricture
• Inflammation of the prostate gland called prostatitis
• Presence of kidney stones
• Change in color of urine
• Foul odor in urine
• Problem in nerves which control urinary bladder
• Cancer of the prostate gland
• Cancer of urinary bladder

YOGA FOR BENIGN PROSTATIC HYPERPLASIA

Yoga is an ancient yogic practice which relaxes both mind and body. There are various types of yoga asanas which are very helpful in stretching and increasing flexibility of different body parts. It helps in increasing blood flow to the body organs and thus helps in keeping body healthy. It calms mind and relaxes nerves. Yoga can be very beneficial in prevention and managing the problem of benign prostatic hyperplasia.

Here are few yogic asanas which are effective in benign prostatic hyperplasia:

1. JANUSHIRSHASANA

Janu means knee and shirsha means head. Janushirshasana means head touching knee posture. The asana shouldbe performed empty stomach.

How to do it:

• Sit with legs stretched out in front, keep the spine erect.
• Bend the left knee and place the left foot against the right thigh, the left knee is on the floor.
• Raise both the arms up while breathing in and bend forwards from the hip joint while breathing out. Keep the spine straight during bending.
• Hold on to the big toes for as much time as a person feels comfortable. Keep breathing.
• Then, come up while breathing in and out. Bring the arms down to the sides.
• Then repeat the same procedure on the other side also.

Contraindications:

• Back pain
• Hernia
• Any recent abdominal surgery
• Neck injury

2. DHANURASANA

Dhanu means bow and asana means body posture. In dhanurasana, the shape of the body is made like that of a bow. The pose should be performed 4-5 hour after meals. The best time is of early morning.

How to do it:

• Lie in the stomach with the feet apart.
• Then fold the knees and take your hands backwards and hold the ankles.
• Breathe in and lift the chest up from the ground. Pull the legs upwards and more towards the back.
• Keep the body posture stable and see forward. Pay attention to the breath.
• Maintain posture for 15-20 seconds and bring the legs and chest gently to the ground.

Contraindications:

• Neck injury
• Hernia
• Hypertension or hypotension
• Lower back pain
• Migraine
• Recent abdominal surgery

3. BADHKONASANA

It is also known as Bhadrasana. Badh means restrained, kona means angle and asana means posture.  How to do it:

• Sit with spine erect and legs spread straight out.
• Bend the knees and bring the feet towards the pelvis. The soles of the feet should be touching each other.
• Grab the feet tightly with the hands and make the heels as close to genitals as possible.
• Then, press the knees and thighs downwards towards the floor. Now flap both the legs up and down like the wings of a butterfly. One should start slow and then increase the speed gradually. Breathe normally.
• Fly as high as possible and as fast as a person can. Then slow down and stop.
• While breathing out, gently release the posture and straighten the legs in front and relax.

Contraindications:

• Knee injury
• Injury of the groin
• Lower back problem

4. VAJRASANA

Vajra means diamond or thunderbolt and asana means body posture. So vajrasana is thunderbolt pose. It is also known as adamantine pose.

How to do it:

• Sit with the legs stretched straight in front.
• Fold both the legs and sit in a kneeling position. Hips are placed on the heels and toes are pointed behind. Big toes should touch each other.
• Head, neck and spine should be kept in straight line. Place the palms on thighs and face upwards.
• Now exhale and inhale. Beginners can hold the pose for 30 sec whereas experts can hold for a few minutes. After that, straighten your legs.

Contraindications:                                              

• Slipped disc
• Trouble in foot, ankle and knees

Yoga uses mild stretching exercises that helps to relieve pain and also tends to increase the flexibility of the spine. Yoga asanas provides stability to the core for providing better support to spine.

Yoga also relieves the mental and body fatigue thus helps in relaxation thus reduce stress and anxiety. Poses also helps the  individual to cope up with the emotional issues he may experience dealing with chronic illness.

WHAT IS ANKYLOSING SPONDYLITIS ?

It is a type of Arthritis which causes chronic inflammation of the spine. There is inflammation of Sacro-iliac joints that are located between base of spine and pelvis. The inflammation is called as Sacroilitis which is first sign of Anklyosing spondylitis.  The inflammation tends to spread to joints between vertebrae and this condition is termed as spondylitis.

Some individuals experience milder symptoms that come and go on their own but some may experience severe symptoms that can persist for longer durations. Over a certain period of time new bone formations can fuse vertebrae sections together thus making the spine rigid and this is termed as Ankylosis.

WHAT ARE THE RISK FACTORS OF ANKYLOSING SPONDYLITIS ?

The exact causes of the Ankylosing spondylitis are not known but some factors can contributes to the development of the disease in individual. The factors are :

• Age : The onset is usually between 16-40 years of age and often starts in teens and young adults.
• Gender : Males are at higher risk of developing it then females. It strikes males harder and earlier while female mostly experience milder form of AS.
• Genetics : Individual with mutated gene named Human leukocyte antigen-B gene (HLA-B) are at greater risk of developing Ankylosing spondylitis.
• Some health conditions can also increase risk of AS in individuals like ;
  • Ulcerative colitis
  • Crohn’s disease
  • Psoriasis

WHAT ARE THE SYMPTOMS OF ANKYLOSING SPONDYLITIS ?

Individual with Ankylosing Spondylitis experiences symptoms like :

• Lower back stiffness and pain
• Joint pain
• Fatigue
• Hip pain
• Loss of appetite
• Neck pain
• Abdominal pain
• Difficulty in breathing
• Skin rash
• Unexplained weight loss
• Vision problems
• Diarrhea

WHAT ARE THE COMPLICATIONS OF ANKYLOSING SPONDYLITIS ?

Ankylosing spondylitis can affect more than just spine. If not given proper treatment it can leads to development of complications like :

• Spine become more prone to fractures
• Uveitis and photophobia
• Fused vertebrae
• Heart diseases like arrhythmia, aortitis , cardio-myopathy etc
• Chest pain
• Osteoporosis
• Jaw inflammation
• Kyphosis
• Cauda equina syndrome

AYURVED APPROACH :

In Ayurved it is said to be caused by Asthimajjagata Vata. The Vitiated vata causes lowering of digestive fire in the body  which leads to formation of Ama. Ama along with vitiated vata  spreads to Asthivaha srotas ( bone) and Majjavaha srotos(bone marrow ) of trika sandhi causing obstruction there leading to development of symptoms of Ankylosing Spondylitis.

HERBS :

• Ginger
• Punarnava
• Garlic
• Sahijan
• Ashwagandha

YOGA ASANAS

1. SALABHASANA (LOCUST POSE) :

It helps to strengthen lower back muscles and also provide relief from back pain and stiffness. It also stimulates the abdominal organs thus aids in digestion.

STEPS:

• Lie down on your stomach with legs stretched and soles facing upward
• Place hands close to body with palms facing down
• Stretch the chin and rest it on the floor.
• Inhale deeply and slowly start raising both legs from the ground keeping them straight to a convenient possible height
• Keep breathing normally and hold the position for as long as you feel comfortable
• Release the posture slowly exhaling and return to resting position.

PRECAUTIONS :

• Injuries of knees, hip, rib cage etc
• Recant abdominal surgery
• Sciatica
• Menstrual cycle
• Peptic ulcers
• Pregnancy and post natal women

2. BHUJANGASANA (COBRA POSE):

It helps to strengthen the muscles of spine thus improves mobility of the back and also stretch chest area. It is also beneficial for abdominal organs like kidney , liver etc and stimulates the appetite.

STEPS :

• Lie down on your stomach and toes flat with sole facing upward.
• Rest your forehead on ground and keep your legs together with heels and feet touching each other .
• Extent your toes backward.
• Taking deep breath press both hands down on ground and start lifting head and chest off the ground while keeping naval on ground.
• Keep your arms straight and stretch the neck
• Hold the posture for some time and then slowly bring down head and chest to floor while exhaling.

PRECAUTIONS:

• Hernia
• Intestinal tuberculosis
• Pregnancy
• Hyperthyroidism
• Recent abdominal surgery

3. ADHO-MUKHA SVANASANA (DOWNWARD FACING DOG POSE):

It helps to stretches the back muscles thus helps to ease pain and stiffness in back. This pose also helps to strengthen the bones and also strengthen your core.

STEPS:

• Stand on your legs hip width apart
• inhaling deeply start to bend down with palms touching the ground
• Both arms should be at shoulder-width apart
• Make an inverted V shape and head should be placed between the upper arms.
• While doing it ensure soles and heels touches the floor
• Hold the pose for 5-8 breaths and then slowly return to original posture.

PRECAUTIONS :

• Carpal tunnel syndrome
• Injury to arms, shoulder or back
• Migraine
• Pregnancy
• High blood pressure
• Vertigo

4. DANDASANA (STAFF POSE):

It helps to strengthen core and stretches neck and shoulders. It also helps to improve the posture. Strengthens the back muscles and lengthens the spine.

STEPS :

• Sit down with legs stretched in front of you and hands at your sides. Feet pointed upwards.
• Stretch the spine comfortably and relax your legs while pressing the body firmly on floor.
• Take deep breaths and hold the pose for 20-30 seconds.
• Slowly relax and repeat 5-6 times.

PRECAUTIONS :

• Pregnancy
• Hamstring stiffness
• Spine injury
• Wrist injury
• Sciatica

INFERTILITY:

It is defined as a failure to conceive within one or more years of regular unprotected course .

TYPES OF INFERTILITY:

1. Primary infertility: It is defined as the couples who have never been able to conceive.
2. Secondary infertility: It is defined as difficulity in conceiving after already having conceived(either carried the pregnancy to term or had a miscarriage).

CAUSES OF INFERTILITY IN MEN: 

• Azoospermia .
• Sperm are immotile cannot swim.
• Testicular cancer, surgery , infection.
• Elevated temperatures may impair sperm production and function
• Ejaculation disorders.
• Oligospermia
• Varicocele in the scrotum.
• Medical condition such as diabetes , autoimmune disorder.

IN WOMEN

• Ovulation disorders such as polycystic ovary syndrome, hyper-prolactinemia, poor egg quality.
• Problem in uterus and fallopian tubes such as Endometriosis .
• Medication such as NSAID,s , Chemotherapy, Radiotherapy,birth control pills .
• Exposure to environmental toxins such as lead and pesticides.
• Thyroid disease
• Sickle cell anaemia
• Hormonal imbalance.

DIAGNOSIS OF FEMALE INFERTILITY:

• Pelvic examination ( pap smear test)
• Blood test.
• Transvaginal ultrasound .
• Saline sonohysterogram.

DIAGNOSIS OF MALE INFERTILITY :

• Semen analysis
• Blood test
• Scrotal ultrasound .

RISK FACTORS FOR INFERTILITY:

• Age (more than 35 years in women and more than 40 years in
• More intake of alcohol.
• Exposure to environmental toxins such as pesticides , lead etc.
• Radiation therapy.
• Sexually transmitted disease.
• Smoking
• Obesity or underweight .

PREVENTION:

IN MEN:

• Avoid high temperature found in hot tubs and hot baths.
• Avoid exposure to industrial and environmental toxins.
• Daily exercise .
• Limit medication that affects infertility.
• Stop drug or alcohol use .
• Avoid excessive amout of alcohol intake .

IN WOMEN:

• Quit smoking.
• Avoid alcohol and street drugs .
• Limit caffeine
• Regular exercise .

According to Ayurveda infertility is compared with vandhyatwa in which there is a sukradhatu and arthav dushti is occurred .

Factors  of fertility in ayurveda are:

1. Ritu : phase of ovulation.
2. Kshetra : healthy uterus which facilitate the entry of sperm.
3. Ambu: nutrional elements and hormones.
4. Bija : ovum and sperm.

TO IMPROVE  INFERTILITY  :

In Men :

1. General hygiene
2. Exercise
3. High protein and vitamin diet.
4. Limit the consumption of alcohol and tobacco.
5. Take cold water bath instead of hot water bath.
6. Not wear tight underwear , electric blanket
7. Quit smoking and alcohol.
8. Do meditation.

In Women :

1. Take iron and folic acid if Hb is less than 11 gram.
2. Do meditation
3. Take nutritious diet .

GOOD HERBS FOR INFERTILITY

1. Ashoka
2. Ashwagandha
3. Amalaki
4. Punarnava

YOGA ASANAS FOR INFERTILITY:

1. BHRAMARI  PRANAYAM:

MethodS:

• Sit in a crossed legged position .
• Close eyes and ear with the help of fingers.
• Index finger is placed in between the eyebrow and ring or little finger is placed on nostrils.
• Focued in between  the
• Take deep breathe and hold the breathe for 2-3 seconds and slowly exhale through the nose while producing a huming sound.
• Mouth should be closed.
• Repeat 5 times.

Benefits:

• Helps in reducing blood pressure.
• Builds confidence.
• Instant relief from tension , anger, anxiety.
• Improves concentration and memory.

2. SARVANGASANA (SHOULDER STAND )

Methods:

• Firstly Lie in supine position.
• Than Raise the legs to 30 degree than 60 degree than 90 degree than 120 degree with the hands supporting the back .
• The elbow should rest on the ground and the toes joined and straight .
• Keep eyes closed .
• Starting this pose with 2 minutes.
• Bend the legs slightly backwards .
• Remove the hands from back and place them straight on ground.
• Regain the original position slowly while keeping hands on the floor.

Benefits:

• Stimulates thyroid and parathyroid glands.
• Nourishes the brain.
• Stretch the heart muscles .
• Relief from constipation, indigestion.

Contraindication:

• Diarrhea
• Headache
• High blood pressure.
• Neck injury.
• Mensturation

3. SETUBANDHASANA( BRIDGE POSE):

Methods:

• Lie on back and bend the knees .
• Bring your heels close to buttocks.
• Lift your hip upward toward the sky.
• Tuck your chin with sternum .
• Support of hand on the back.
• Relax Gluteus and Engange your inner thighs.
• Lift your hip higher.
• Slowly release.

Benefits:

• Strengthens the hamstring muscle.
• Helps in alleviate stress and mild depression.
• Improves digestion.
• Reduce stress promote calm and stimulates reproductive area.

4. BHUJANGASANA ( COBRA POSE):

          Methods:

• Firstly lie in prone position
• Than Palms on the  side of your chest, arms close to the  body, elbows pointing outward. Inhale and raise your forehead, neck and shoulders.
• Raise your trunk with the support of arms.
• Look into the sky (upward) while breathing .
• Navel touches on the floor.
• Hold this pose for 5 seconds.
• Slowly slowly comes into prone position
• Turn your head to one side and arms on the side of body.

Benefits:

• It help in to stretch muscles of  the chest, shoulders, and abdominal area.
• Help to enhance anxiety.
• Rejuvenate the heat and elevate the mood.
• It helps in decrease the stiffness of lower back .
• It helps in the production of cervical mucus that makes the journey of the sperm to egg easier.
• Bringing energy to the uterus , ovaries .

5. BADHA KONASANA: ( BUTTERFLY POSE)

Methods:

• Sit in dandasana.
• Bend your knees and join the soles of feet.
• Hold your feet and ankles.
• Move your heels to the groin.
• Breathe out and down your knees to the ground.
• Relaxed Arms and shoulder .
• Press the sitting bones within the floor and the ccrown of your head pointing towards the ceiling to elongate the spine.
• Knees moves like wings of butterfly.
• Hold this pose for upto 2 minutes.

Benefits:

• Stretches the groin and inner thighs.
• Increase the flexibility of knees, ankle, feet and hips.
• Beneficial in urinary disorders.
• Beneficial in infertility and asthma.

Weak  eyesight is a common problem occurring  nearly 1 out of 5 person. If someone is suffering from blurred vision than it is associated with the condition such as myopia ,hyperopia , presbyopia and astigmatism.

TYPES  OF WEAK EYESIGHT:

Most common adult vision problems are:

Blurred Vision (Refractive Errors):

MYOPIA: when  a person  see the near  objects clearly but distance objects are blurred this is also called as  nearsightedness.

HYPEROPIA: when a person see distant object clearly but near objects are blurred. This is also caleed as farsightedness.

PRESBYOPIA: more than 40 years of age ability to see the close objects like reading small print is  worse .this condition is called as presbyopia.

ASTIGMATISM:it is imperfection in the curvature of cornea or lens . with this vision is blurry at all distances.

Age related macular degeneration. :

It is an eye disease that can blur your central vision  . it occurs when damage to the macula that controls sharp , straight vision.

Glaucoma:

it is a condition that damage optic nerve  which is caused by increased intraoccular pressure in eye .

Cataract:

Cloudy area in the lens of eye that leads to decrease in vision .

Diabetic Retinopathy:

It is a complication of diabetes that is caused by damage to the blood vessels of the light sensitive tissue at the back of retina.

Most common childhood vision problems are:

Strabismus:

It is a condition in which one eye is turned in direction that is different from the other eye. It can be of different types i.e esotropis, exotropia, hypertropia, hypotropia.

Amblyopia.:

it is a condition in which result of brain and the eyes not woking together. . the brain ignores visual information from one eye which cause problem with vision  development . it is also called lazy eye.

CAUSES OF WEAK EYESIGHT:

1. Improper nutrition.
2. Infection : dust particles and pollutants can lead to infection and allergies.
3. Unprotected screen exposure.
4. Older age
5. Deficiency of vitamin –A
6. Diabetes mellitus.
7. Age related macular degeneration.

SIGNS OF WEAK EYESIGHT:

• Blurred vision
• Double vision.
• Squinting .

PREVENTIVE MEASURES:

1. Exercise daily.
2. Practice yoga.
3. Cover your eyes in dusty areas
4. Maintain a healthy diet.
5. More intake of vitamin A.
6. Stop smoking.
7. Wear sunglasses.

EXERCISE  FOR  IMPROVEMENT OF  EYESIGHT :

1. PALMING :

Method:

• Rub your hands together to generate heat .
• Put your palms against to eyes for few seconds.
• Repeat 5-7 times.

Benefits:

It helps in to relieve eye strain and boost eyesight.

2. EYE ROLLING :

• Sit straight.
• Spine straight.
• Put your hands on lap.
• Rolling the eyes in clockwise direction for a few minutes.
• Take a break and roll the exercise in anti clock wise direction.
• Repeat 5 times.

3. REFOCUSING:

• When you are working on the laptop at that time ,you look away from the screen and focus on some object far away .
• Look at palm and then focus on distant object.
• Repeat 5 times.

4. BLINKING:

• Sit comfortably
• Blink for 10 times quickly.
• Close your eyes and relax for 20 seconds
• Concentrate on your breathe .
• Repeat 5-7 times.

BEST FOOD FOR EYE HEALTH

1.FISH :

Omega 3s have been found in fish and beneficial for eye and meibomian gland dysfunction.it also help in macular degeneration

2.NUTS.

3.CITRUS FRUITS.

4.GREEN LEAFY VEGETABLES.

5.SWEET POTATOES.

6.EGGS.

7.BEEF.

YOGA ASANAS FOR WEAK EYESIGHT:

1. BHRAMARI PRANAYAM:

Method:

• Sit in a crossed legged position .
• Close your eyes and ear with the help of fingers.
• Index finger is placed in between the eyebrow and ring or little finger is placed at the base of nostrils.
• Focus in between of eyebrows.
• Take deep breathe and hold the breathe for 2-3 seconds and slowly exhale through the nose while producing a huming sound.
• Mouth should be closed.
• Repeat 5 times.

Benefits:

• Helps in reducing blood pressure.
• Builds confidence.
• Instant relief from tension , anger, anxiety.
• Improves concentration and memory.

2. USHTRASANA

Method:

• Sit on the floor stretching your leg and spine erect and palms on the ground side by the buttocks.
• Bend your leg by the keens and sit on your heels placing the buttocks in between the heels, the right big toe overlapping the left toe .
• keeping your knees in line with the shoulders and sole of the feet facing downward
• Put  hand on thighs.
• Inhale and arch your back and put your palms on the heels of the feet.
• Keep your arms straight.
• Do not strain your neck keep it neutral. Neck will  be free.
• Stay in this final position for couple of breaths or as much you can do it with easy way .
• Breathe out and slowly come to normal position withdrawing your hands from the feet.

Benefits:

• Imroves flexibility of spine and strengthens it.
• Improves digestion
• Gives relaxation to the lower back.
• Indigestion
• Reduces abdomen fat.
• Thyroid and parathyroid.

Contraindications:

• Hernia
• Neck or shoulder injury.
• Recent abdominal surgery.

3. SARVANGASANA:

Methods:

• Lie down in supine position.
• Raise the legs to 30 degree than 60 degree than 90 degree than 120 degree with the hands supporting the back .
• The elbow should rest on the ground and the toes joined and straight .
• Keep eyes close .
• Starting with 2 minutes.
• Bend the legs slightly backwards .
• Remove the hands from back and place them straight on ground.
• Regain the original position slowly while keeping hands on the floor.

Benefits:

• Stimulates throid and parathyroid glands.
• Nourishes the brain.
• Strectch the heart muscles by returning more venous blood to the heart.
• Relief from constipation, indigestion.

Contraindication:

• Diarrhea
• Headache
• High blood pressure.
• Neck injury.
• Mensturation

4. TRATAKA

Methods :

• Sit in meditation pose in front of candle.
• Open the eyes and look at the flame without blinking. .
• Close the eyes again.
• Repeat the practice 3 times .
• The practice time should gradually build.

Benefits:

• Purifies the eyes and strengthens the eye muscle.
• Correct short-sightedness.
• Improves vision, concentration and memory.
• Cure sleep disorder such as headache, insomnia etc.

Menopause is the end of the women’s menstrual cycle. Females are born with all ovum’s or eggs that happen to be stored in the ovaries. The hormones Progesterone and Estrogen produced in female body controls the ovulation and menstruation. Menopause happens when ovaries are no longer able to release ovum every month and menstruation cycle also stops.

Menopause happens when women do not have menstrual cycle for 12 consecutive months .Due to menopause they can no longer get pregnant naturally . The usual age for menopause id between 45-55 but can varies in different individuals but to many factors.

WHAT ARE THE STAGES OF MENOPAUSE ?

Menopause is permanent end of menstrual cycle which is not because of any type of medical treatment. The process gradually happens in three stages that are:

• Menopause transition or Prei-menopause : This stage starts eight to ten years before menopause where ovaries slowly begin to produce less estrogen. This typically starts in 40s of females. This phase last up-till menopause. There is fast drop in estrogen production in last 1 to 2 years of menopause. Many females experience symptoms of menopause but they have menstrual cycle during this stage and can also get pregnant.
• Menopause : The point where female no longer have menstrual cycles. In this stage ovaries completely stops releasing ovum and also stop production of estrogen in body. Going 12 months without menstrual cycle is considered as menopause.
• Post-menopause : The period after entire year without menstrual cycle. During this period symptoms like hot flushes tend to get better. But some females may experience menopausal symptoms for longer period after menopause transition. The low levels of estrogen in postmenopausal stage can increase risk of other health conditions like heart diseases, osteoporosis

WHAT ARE THE SIGNS OF MENOPAUSE ?

While transitioning into menopause females experience many symptoms  such as:

• Cold flashes or Night sweats
• Insomnia
• Hot flashes
• Emotional instability like mild depression , mood swing or irritability.
• Breast tenderness
• Urinary urgency
• Dry skin, eyes or mouth
• Worsening of Premenstrual syndrome
• Vaginal dryness
• Headaches
• Weight gain
• Joint and muscle pains
• Hair loss or thinning
• Difficulty in concentration

WHAT ARE CAUSES OF MENOPAUSE ?

Natural decline of reproductive hormones with age is the foremost and natural cause of the Menopause in a females. But some conditions can also cause Premature menopause in female which are:

• Surgery like Hysterectomy etc.
• Damage to ovaries due to chemotherapy etc.
• Primary ovarian insufficiency

AYURVED APPROACH :

Term Rajo-nivritti is used to describe Menopause in Ayurved. All three doshas get vitiated in this condition. along with dhatu( bodily elements ) kashya as a gradual and natural consequence of aging. Rajo-nivritti symptoms according to domination of different dosha :

• Vata dosha dominance symptoms includes mood swing, insomnia , vaginal dryness
• Pitta dosha dominance symptoms includes hot flushes, anger, night sweats, UTI etc.
• Kapha dosha dominance symptoms includes weight gain, lethargicness, thyroid malfunction.

YOGA ASANA :

1. BADDHAKON ASANA (BUTTERFLY POSE):

This pose helps to improve blood circulation and also helps to strengthen inner thighs and groin region. It helps to relieve fatigue and stress from body and mind.

STEPS:

• Sit down with straight spine and relaxed shoulders.
• Slowly bends your knees and start bringing your feet together so soles of both feet are touching.
• Move the heels toward pelvis as close as your comfortable and hold the toes with both
• Flap your legs like butterfly wings while taking deep breaths.
• Do as many time as you can than relax.

PRECAUTIONS :

• Knee injury
• Sciatica
• Lower back disorders
• Rheumatoid arthritis
• Osteoporosis

2. SHAVASANA (CORPSE POSE ) :

It helps to reduce insomnia, anxiety and blood pressure. It is also excellent pose to balance the vitiated vata in the body. It helps to rejuvenate tissues and cells  by releasing stress.

STEPS :

• Lie down on your back with feet a bit wider , keeping arms at side of body
• Keeping body in resting state close your eyes and slowly start taking deep breaths
• Focus on your breathing pattern and relax your entire body
• Hold the pose for 5-10 minutes keeping a steady pace of breaths
• Start awakening body slowly by wiggling toes and fingers and return to sitting position.

PRECAUTION :

• Pregnancy
• Severe fatigue
• Cold and flu
• Back Pain

3. TRIKONASANA (TRIANGLE POSE ):

This pose helps to stretch hips, groins , spine and chest. It also increase the physical and mental equilibrium. Also reduce anxiety, stress and improves digestion.

STEPS :

• Stand straight with feet 3 to 4 feet apart .Turn one foot outward.
• Raise both arms parallel to ground than bend at hips and lower on arm to leg and raise other toward the sky.
• Exhale while bending down and place arm on your knee or ankle. Alignment of hips should be straight.
• Hold the posture for five deep breaths and then slowly exhale and life to standing position . Repeats same on opposite side .

PRECAUTIONS :

• Diarrhea
• Neck and back injuries
• High or low blood pressure
• Migraine

4. MARICHY ASANA-A (MARICHI’S POSE ) :

It helps to calm the brain . It is also helpful in treatment of constipation, flatulence and obesity. It aids in digestion as it stretches the abdominal muscles.

STEPS:

• Sit down on mat with legs stretched in front and toes pointing upwards
• Slowly bend left knee and place the foot on the mat with left shin placed behind or in your left armpit
• Twist upper body a bit to right side
• Wrap left arm around outside of left leg reach for the back.
• Right arm should also reach back to hold left hand
• Hold the pose for at least 30-60 seconds while taking slow breaths
• Slowly return to resting position and repeat the above steps on right side.

PRECAUTIONS :

• Shoulder Injury
• Asthma
• Lower back pain
• Diarrhea

It is the infection(inflammation) of tonsils . Tonsils are the two oval shaped pads of tissue at the back of the throat. Along with adenoids ,tonsils are the part of lymphatic system . The lymphatic system  clears away infection and maintain body fluid in balance. It work by trapping the germs comin in through mouth and nose.

SYMPTOMS OF TONSILITIS:

• Red, swollen tonsils.
• Sore throat.
• White or yellow covering fix on tonsils.
• Fever
• Halitosis .
• Neck becomes stiff.
• Painful and difficult swallowing .
• Loss of Appetite.
• Ear pain.
• Painful blisters or ulcers on your throat.

TYPES OF TONSILLITIS:

1 Acute tonsillitis:

It usually last frpm 3-4 days but can last upto 2 weeks.

2. Recurrent Tonsillitis : Tonsillitis occur several times in a year .

3.Chronic tonsillitis: Long term tonsil infection.

CAUSES OF TONSILLITIS:

1. It is mostly caused by viruses but bacterial infection can also be the cause .
2. Viruses like colds and flus cause tonsillitis.

• Bacteria such as streptococcus which can cause strep throat.

RISK FACTOR :

• Age: Tonsilitis is more occur in children as compare to adult . It is mostly caused by bacteria  and common in 5-15 years of age.
• Germ Exposure:  School age children are most susceptible to close contact with their friends   and exposed to viruses or bacteria that can cause tonsillitis.

COMPLICATION OF TONSILLITIS :

1. Obstructive sleep apnea.
2. Tonsillar cellulitis .
3. Collection of pus behind the tonsil.
4. Middle ear infection.

PREVENTION :

• Drink plenty of fluids.
• Gargle with warm saline water.
• Avoid smoke.
• Wash hands properly from time to time.
• Avoid sharing food
• Use mask properly.

AYURVEDIC VIEW OF TONSILLITIS :

According to ayurveda tonsillitis is compared to galaayu in which there is accumulation of ama dosha and vitiation of kapha dosha which is due to impaired digestion  and  it results in weaken immune system .It is characterized by shushka kasa , swelling of tonsil, jwara, Pain in throat and ear .

CAUSES IN AYURVEDA:
Aaharaja : Excessive utilization of Matsya (fish), Mulam (crude radish), Masa (urad dal), Dadhi (curds), Ksira (milk), Sukta, Iksurasa (sugarcane juice), and Phanitha. Large numbers of these Aharas are having Madhura Rasa or are of Amla Rasa. So these reason the vitiation of Kapha dosha

Viharaja : Dwishato Dantadhavana (ill-advised dental cleanliness), Dhuma (ill-advised Dhumpana), Gandusa (ill-advised washing), Siravyadha

GOOD HERBS FOR TONSILLITIS:

1. Chamomile tea: it has anti inflammatory ,antioxidant properties that reduce swelling.

2. Peppermint:  it has  anti inflammatory , antibacterial , antiviral properties that  helps  in fight with bacteria .

3. Fenugreek: It kills bacteria and helps in to relieve pain .

4. Garlic: it has antiseptic properties that bhelp relieve sore throat pain .

5. Ginger: it has anti inflammatory properties that provide pain relief.

YOGA ASANAS FOR TONSILLITIS:

1. MATSYASANA:

Methods:

• Sit in padmasana.
• Lie down flat on your back and keep feet together.
• Place hands on the floor and palm facing downward .
• Move your hands beneath your thighs , close to buttocks.
• Place forearm firmly on the floor and chest lift up by weighing down on your elbows.
• When chest is on the floor than lower your head back till it touches the floor.
• Ensure that your elbow and not your head ,bear the weight of torso.
• Breathe comfortably and maintain posture for a minute .
• To remove this posture lift your head off the floor and straighten back.
• Lower torso on the floor and relax your body.

Benefits:

• Improve
• Promote
• Relieve
• Detoxifies the body.
• Reduce abdominal fat.

Precautions:

• Do not overextend the leg.
• Suffering from high blood pressure or low blood pressure.
• Insomnia

2. SIMHASANA :

Method:

• Kneel on the floor with feet in line and hip resting on them .
• Soles facing upward.
• Keep your head and spine erect with the knee about 6-12 inches apart.
• Press your palm on the knees with the finger extended straight.
• Open your mouth full.
• Exhale through nose and mouth. And tongue comfortably out of mouth  curving it toward the chin.
• Hold your breathe with abdomen pulled in. widen your eyes bare teeth, and stretch facial muscles .
• Remain in this pose for 10 seconds .

Benefits:

• Relieves tension in face and chest.
• Improves circulation.
• Keep eyes healthy.
• Help into treat halitosis
• Prevents asthma.

Precautions :

• Wrist injury.
• Suffer from chronic illness or physical problems.

3. MAKARASANA:

Method:

• Lie in prone position.
• Spread the legs apart, so that feet are 18-24 inches from one another.
• Heels are opposite to each other .
• Thigh, abdomen and chest are rest on the ground and fold your arms and forms a triangle under the face . the palms of hand clasp opposite shoulder.
• The head rest on the triangle formed by elbow and shoulder.
• Deep breathing stay in this position for 10-15 minutes.

Benefits:

• Stress relieving.
• Helps to improvr circulation.
• Helps to treat sore throat, asthma.

Precautions:

• Second or third trimester of pregnancy.
• Wrist injury.
• Lower back injury.

4. TRIKONASANA:

Methods:

• Stand straight.
• Feet apart and arms on the side ,palm facing and touching the thighs .
• Inhale, raise right arm slowly up to shoulder level , palm facing down with elbow straight.
• Turn the palm upwards and raise the hand in a straight line touching the ear.
• Exhale, bend as far as possible to the left.
• Maintain it for few seconds . than return to normal position.
• Same position is done on other side.

Benefits:

• Increases stability.
• Stretches and lengthens the spine.
• Improves digestion .
• Relieves back pain.
• Improve blood circulation.
• Reduce fat.

Precautions :

• Avoid if suffering from
• migraine
• diarrhea
• knee , back or neck injury.

Introduction

Acute inflammation of the sinus mucous membrane is called as sinusitis.   Sinuses are four paired cavities  in the head . they are connected by narrow channels .The most commonly involved sinus is maxillary sinus  followed by ethmoid, frontal and sphenoid. The sinuses make this thin mucous  that drains out from  channels of nose . Drainage helps in to keep the nose clean and free of bacteria. It is also called rhinosinusitis .

Causes :

• Nasal infection.
• Trauma
• Dental infection
• Obstruction to sinus ventilation and drainage .
• Nasal polyp
• Deviated nasal septum
• Nasal tumour
• Previous attack of sinusitis.
• Weak immune system .

Symptoms of sinusitis:

• Runny nose
• Stiffness around nose
• Sore throat
• Sneezing
• Cough
• Bad breathe
• Post nasal dripping
• Eye, ear or facial pain.

Types of Sinusitis :

1. Acute bacterial sinusitis: it is a condition in which sudden onset of symptoms such as runny nose , facial pain, watering from eyes,ear fullness ,anosmia . It has a shortest duration and last upto 4 weeks .
2. Subacute sinusitis : it may last upto 12 weeks .it is commonly occurs with seasonal allergies or bacterial infection .
3. Chronic sinusitis : It  is a condition in which nasal congestion, facial pain and decrease sense of smell .it may last upto more than 12 weeks . Halitosis , Post nasal drip is a symptom of chronic sinusitis .
4. Recurrent  sinusitis: It is a condition in which symptoms come back  four or more times in one year  .

Diagnosis  of sinusitis

• CT-scan
• MRI
• On the basis of History taking

Ayurvedic approach for Sinusitis :

In Ayurveda sinusitis can be related to Dushta  Pratishyaya , in which the vitiation of kapha dosha along with dushti of prana vata. It is characterized by nasasrava, shirashoolam,jwara, klama, etc.

Panchkarma procedures for sinusitis :

1. Nasya
2. Shirolepam
3. Dhumapana

Healthy tips and diet for sinusitis :

• Water: drink plenty of water .
• Pineapple : it is rich in antioxidants that protect the delicate mucus membrane from damage . the enzymes in pineapple also break down the  junk  that builds up in sinuses and reduces the inflammation.
• Garlic: It act as a antibacterial, antifungal.
• Coconut oil: It is very good at reducing inflammation and kills bacteria ,viruses, and fungi.
• Exposure to sunlight: It is the best way to increase the level of vitamin –D , which helps in  an inflammatory response and to prevent viruses and infections in the sinuses.
• Exercise: It improves circulation and boost  energy .

Yoga asana for sinusitis:

1. Anulom vilom pranayama :

Methods: 

1. Sit down in padamasana and close eyes .
2. Spine straight.
3. Fold your right middle or index finger and put the hand toward your nose .
4. Place thumb on the right nostril  and the right finger on left nostril.
5. Use the right thumb to close right nostril  and slowly begin to inhale with left nostril .
6. Whwn you feel that your lungs are full of air , close left nostril with right finger and keep your right nostril closed . Hold breathe as long as you can.
7. Move thumb away from right nostril and exhale from it.
8. Focus on your breathe all time.
9. Repeat the same process from another 3-5 minutes.

Benefits:

• It helps in calm the mind
• Improves memory.
• Improve immunity.

2.Bhujangasana :

Methods:

1. Lie in prone position .
2. Legs close together with feet and heels touch each other.
3. Put both hands in a way that palms are touch the ground under shoulders, elbow should be parallel and closed to torso.
4. Take a deep breathe in and slowly lift  your head , chest, and abdomen.
5. Keep navel on the floor .
6. Pull your torso back and off the floor with the support of hands .
7. Putting equal pressure on both palms.
8. Keep breathing with awareness.
9. Straighten arms by arching your back as possible , tilt your head back, look up.
10. Maintain this pose till 4-5 breathes.
11. Breathe out and bring  abdomen, chest , head back to the floor and relax.
12. Repeat 4-5 times.

Benefits:

• Stimulates the digestive system and relieves constipation.
• Spine stronger and more flexible.
• Energizes the heart.
• Improves blood circulation.
• Strengths muscle of chest , shoulders, arms, abdomen.

3.Kapalbhati

Method:

1. Sit comfortably with spine straight . place hand on knees with palms open toward the sky.
2. Take deep breathe in.
3. When you exhale pull your navel toward the spine.
4. Whwn you relax the navel and abdomen breathe flows into your lungs. Automatically.
5. 20 breathe to comple one round of kapalbhati .
6. After completing it one round relax with closed eyes and observe sensation in body.

Benefits:

• Increase the metabolic rate
• Helps in weight loss.
• Improve blood circulation
• Helps in calm the mind.
• Enhance the lung capacity and make stronger.

4. Ustrasana

Method :

1. Sit on the floor stretching your leg and keep spine erect and palms on the ground side by the buttocks.
2. Bend your leg by the keens and sit on your heels placing the buttocks in between the heels, the right big toe overlapping the left toe .
3. keeping your knees in line with the shoulders and sole of the feet facing downward
4. Put  hand on thighs.
5. Inhale and arch your back and put your palms on the heels of the feet.
6. Keep your arms straight.
7. Do not strain your neck keep it neutral. Neck will  be free.
8. Stay in this final position for couple of breaths or as much you can do it with easy way .
9. Breathe out and slowly come to normal position withdrawing your hands from the feet.

Benefits:

• Imroves flexibility of spine and strengthens it.
• Improves digestion
• Gives relaxation to the lower back.
• Indigestion
• Reduces abdomen fat.
• Thyroid and parathyroid.
• Menstrual problems.

5. Bhastrika Pranayama

Method:

1. Sit in cross legged
2. Make a fist and fold arms placing near the shoulders.
3. Deep breathe, raise hands straight up, and open fist.
4. Exhale forcefully and bring your arms down next  to shoulders and close your fist.
5. Continue for 20 breathe.
6. Relax palm on thighs.
7. Take a normal breathe .
8. Repeat it again two times.

Benefits:

• It help in energzies the body and mind.
• It help in sinus, and other respiratory disorders.
• Remove toxin and impurities.

  Contraindication:

• Practice it on empty stomach .
• Pregnant women should avoid it.

Urinary tract infection is the infection of any part of the urinary system. The urinary system of body consists of kidneys, urinary bladder and urethra. In most of the cases, lower urinary tract is infected. Women are more prone to urinary tract infection as compared to men because the urethra of females is smaller. Urinary system helps in excretion of waste substances from the body. Kidneys remove excess water and waste products from the blood and urine is formed. Urine does not contain any bacteria and moves through the urinary system without contamination. Bacteria enter the urinary system from outside the body thereby causing infection of the urinary tract. When urethra is infected, it is called urethritis, infection of kidneys is called pyelonephritis and infection of urinary bladder is known as cystitis.

There are several types of treatments available for urinary tract infection. However, when infection spreads from urethra to kidneys, it can lead to serious health repercussions.

WHAT ARE THE CAUSES OF URINARY TRACT INFECTION?

Urinary tract infections occur when the bacteria enter the urethra and spread upwards in the kidneys. The urinary system provides defense mechanism which helps in keeping out bacteria. But when the defense mechanism fails, bacterial growth takes place and urinary tract infection occurs. E.coli is the most common type of bacteria involved in urinary tract infection.

Following are the reasons for the occurrence of urinary tract infection:

• Females are more prone as there is shorter than males
• Sexual active persons
• Using birth control measures like diaphragms, using spermicidal creams, etc
• Had a previous urinary tract infection
• Menopause
• Use of catheter
• Kidney stones
• Enlargement of prostate gland
• Weakened immune system
• Recent urinary surgery

WHAT ARE THE SYMPTOMS OF URINARY TRACT INFECTION?

The common signs and symptoms of urinary tract infections:

• Burning sensation during urination
• Increased urination but small amounts of urine pass
• Strong urge to urinate
• Cloudy urine
• Strong odor in urine
• Pain in abdomen or pelvis
• Heaviness in pelvis
• Presence of blood in urine
• Urinary incontinence
• Pain during sexual intercourse
• Fever
• Feeling tired
• Nausea or vomiting
• Pain in back

COMPLICATIONS ASSOCIATED WITH URINARY TRACT INFECTIONS

Urinary tract infections are associated with the following complications:

• Recurrent urinary tract infections
• Infection of kidneys
• Delivering a low-weight baby
• Narrowing of urethra
• Sepsis
• Kidney damage
• Thickening of walls of urinary bladder

YOGA FOR URINARY TRACT INFECTION

Yoga is very beneficial for body and mind relaxation. It helps in managing water content in body. Yoga keeps the internal organs healthy and balances different organ systems. It flushes out various toxins from the body and increases blood circulation to various body parts.

Following are the yoga asanas which are very helpful in management of urinary tract infections:

1. NAUKASANA

Nauka means boat and asana means posture. This yoga asana is similar to the shape of a boat, hence called naukasana.

How to do it:

• Lie on the back with arms beside the body and feet together.
• While taking deep breathe, lift the chest up and feet off the ground and stretch the arms towards the feet.
• Keep the fingers and toes in line with each other.
• Maintain the pose and breathe deeply.
• While exhaling, bring back the arms and legs to the ground and relax.

Contraindications:

• Headache
• Migraine
• Low blood pressure
• Pregnancy
• Menstruation
• Asthma
• Heart patients

2. BHUJANGASANA

Bhujanga means cobra and asana means body posture. Bhujangasana is the cobra or snake pose. It can be done easily at home while lying down on the stomach and then stretching. It gives a good stretch to the body and instantly relieves stress.

How to do it:

• Lie down in stomach with the toes flat and soles facing upwards.
• Rest the forehead on the ground, keep the legs closer with feet and heels touching each other.
• Now slowly lift the body while taking a deep breath in. The navel should be kept in ground level.
• Both the hands should have equal pressure while pulling on and off of the torso from the ground.
• Hold the pose for 4-5 breaths. Then, breathe out and bring the abdomen, chest and head gently on floor.
• Repeat it for 4-5 times.

Contraindications:

• Pregnancy
• Carpal tunnel syndrome
• Hernia
• Recent abdominal surgery
• Fracture of ribs or wrist joints

3. SETU BANDHASANA

It is also known as bridge pose. In this asana, there occurs stretching of chest, neck, back muscles and spine. It is very helpful in relieving back pain and helps in strengthening of bones.

How to do it:

• Lie on the back on the floor
• Press onto the feet and slightly lift the hips upwards. You can slide a yoga block under them for giving support.
• During relaxing, remove the yoga block and bring the legs and hips down on the floor.

Contraindications:

• Pregnancy
• Neck injury
• Stomach ulcers
• Hernia

4. MALASANA

It is the squat pose. It is very beneficial for treating irregular periods.

How to do it:

• Squat with keeping the feet as close together as possible.
• Separate the thighs slightly wider than torso and lean the torso forward.
• Press the elbows along the inner side of thighs and join the palms.
• Hold the posture for 20-30 seconds.

Contraindications:

• Low back pain
• Knee injury

• Constipation is a commonly occurring condition in today’s world due to our hectic lifestyle and work environment. It is a condition in which individual has difficulty in empting large bowel and bowel movements becomes less frequent.
• Technically individual having fewer than 3 bowel movements in a week is said to be constipated. However frequency of bowel movement varies from person to person. Some individuals have bowel movements many times a day while others have bowel movement 1-2 times a week. Ever individual have unique bowel movement pattern and as long as the pattern do not change its fine.

HOW DOSE CONSTIPATION HAPPEN ?

This condition happens when colon absorbs too much water content from the stool making it hard and difficult to push out of body.

As ingested food normally moves through digestive tract nutrients are absorbed and the partially digested food which remains in tract moves to large intestine  from small intestine. Colon absorbs water from the waste that helps to create stool.

In constipated person the movement of waste is very slowly which give more time for absorption of water from waste. The more the time harder will be the stool.

WHAT ARE THE CAUSES OF CONSTIPATION ?

There are many constipation causes like medications, lifestyle choices, medical conditions and pregnancy.

Lifestyle causes of constipation are :

• Dehydration
• Eating low fibrous diet.
• Stress
• Not doing enough exercise.
• Intake of large amount of milk or cheese
• Change in routine like eating or traveling or going to bed at different times.
• Delaying the empting of bowel

Medications that may cause constipation are :

• NSAIDs like ibuprofen , naproxen etc
• Antidepressants like fluoxetine etc
• Antacids with aluminum or calcium content
• Psychiatric drugs like olanzapine or clozapine
• Strong pain medications like narcotics containing codeine, hydromorphone etc
• Allergy medicines like antihistamines
• Iron pills
• Anti-nausea medicines like ondansetron.

Health conditions which may contributes in development of constipation are :

• Irritable bowel syndrome
• Neurological disorders like multiple sclerosis, Parkinson’s disease, spinal cord injury , stroke etc.
• Intestinal obstruction
• Colorectal cancer
• Lazy bowel syndrome
• Endocrine conditions like diabetes, hyper-calcemia, hypothyroidism. and uremia.
• Structural defects in digestive tract like volvulus, imperforate anus , colonic atresia etc
• Pregnancy

WHAT ARE THE SYMPTOMS OF CONSTIPATION ?

Common symptoms of constipation includes :

• Stool is hard, dry and lumpy
• Difficult or painful defecation of stool
• Fewer than 3 bowel movements in a week
• Stomach cramps or ache
• Nausea
• Bloating
• Feeling incomplete emptying of bowel after defecation
• Loss of appetite

WHAT ARE THE COMPLICATION OF CONSTIPATION ?

If not cured on time it can cause damage which give rise to complication :

• Anal fissure
• Symptomatic hemorrhoids
• Rectal bleeding after straining
• Fecal impaction

AYURVEDIC APPROACH :

In Ayurved it can be correlated with Malabaddhata. According to Ayurved apana vata is responsible for free flow of stool but when its functions are hampered it can result in development of malabaddhata or constipation.

Intake of dry, rough, light quality food, Excessive intake of food with astringent, pungent and salty taste, Night awakening, Less water intake etc are the causes that vitiate the Apana vata in the body.

The vitiated apana vata blocks the lower part ofcolon leading to development of constipation.

HERBS :

• Patola
• Hareetaki
• Draksha
• Jayapala
• Danti
• Castor oil

YOGA ASANAS :

HALASANA (PLOUGH POSE) :

This helps to strengthen stomach and back muscles . It helps to stimulate abdominal viscera and organ thus aids in digestion and relieves constipation. This pose also helps to reduce stress

STEPS:

• Lie down on mat on your back and put hands by your side with palms facing downward.
• Slowly lifting your feet off the ground using abdominal muscles raising leg to make 90 degree angle while deeply inhaling .
• Continue to take normal breaths while supporting your hips and back with your hands and lift them off the ground.
• Gently sweep your legs over the head till yours touches the ground behind your head
• Keep your back in perpendicular angle with the ground.
• Hold the pose for a minute and slowly return to initial position .

PRECAUTIONS :

• Neck pain
• High blood pressure
• Pregnancy
• Spondylosis
• Slipped disc
• Headache

PAWANMUKTASANA (WIND RELIEVING POSE ) :

It aids in removing gas and enhance digestive system. It provide quick relief in flatulence by improving bowel movement. This pose is ideal for constipation and indigestion.

STEPS:

• Lie down on mat on your back and legs stretched forward .
• Slowly inhale and fold the knees and bring them towards chest while hugging them
• Lift the head and tuck your chin into chest to deepen the stretch.
• Hold the posture for a minute
• Gradually return to initial position.

PRECAUTIONS:

• Recant abdominal surgery
• Pregnancy
• Hernia
• Cardiac conditions
• Menstruation

DHANURASANA ( BOW POSE):

It helps to strengthen whole abdominal organs thus improving digestion and prevents constipation. It helps in prevention of disease by improving elimination through intra-abdominal pressure.

STEPS:

• Lie down on your stomach while placing feet slightly apart, parallel to hips and arms on the sides of body.
• Slowly fold your knees up and hold ankles with your hands to stabilized the pose.
• Take deep breaths and slowly lift the chest off the floor and pull legs toward your back
• Hold the posture for few seconds
• Slowly exhale and return to initial position

PRECAUTIONS :

• High blood pressure
• Headache
• Migraine
• Insomnia
• Hernia

BALASANA (CHILD’s POSE):

It contracts abdominal organs , improve blood circulation thus aids in bowel movements. With regular practice individual can make his bowel movements healthy.

STEPS :

• Sit on your heels on the ground with big toes touching each other and knees at hip-width apart.
• Taking deep breaths start bending forward slowly stretching chest and arms forward.
• Ret your head on ground with arms stretched over head.
• Hold the posture for few deep breaths and gradually return to sitting position.

PRECAUTIONS :

• Ankle injuries
• Low blood pressure
• Knee injury
• Pregnancy
• Diarrhea

Yoga is not only treats health conditions but also helps to maintain healthy body by maintaining body-mind balance. Ulcerative colitis is said to have connection with mental stress as it tends to relapse during spell of intense stressful episodes.

Yoga asanas helps to relive the stress from body and mind thus helpful in managing relapse of Ulcerative colitis. Asanas helps to calm down nervous system which keeps the inflammation of mucosa of colon in check. So yoga asanas improves the quality of life of individual suffering from Ulcerative colitis.

WHAT IS ULCERATIVE COLITIS ?

It is thought to be Auto-immune condition. Irritation and Ulcers in large intestine are the main feature of Ulcerative Colitis. This disease comes under a group of conditions called as Inflammatory Bowel disease (IBD) . The inflammation generally starts in rectum close to the anus which gradually spreads and affects a portion of entire colon in individual.

• When the inflammation is in rectum and lower part of colon it is known as Ulcerative Proctitis .
• But when it affects the entire large intestine it is named Pancolitis .
• Only left side is affected with inflammation that it is named Limited or distal Colitis.

The amount of inflammation and location accounts for the severity of Ulcerative colitis. There is a pattern of flare-up when the symptoms are worse. It is a treatable condition which tends to get better with right approach.

WHAT ARE THE CAUSES OF ULCERATIVE COLITIS ?

It is a complex disease which involves many factors. It is mainly said to be a result of an Overactive immune response of body where immune system attacks its own body cells and tissues causing damage and inflammation.

Some of the factors that increase the risk of developing this conditions includes :

• Age : Individual between age group of 15-30 or older than 60 are at higher risk of developing Ulcerative colitis.
• Dietary habits : Intake of High fat diet can put an individual at higher risk.
• History : Individual with family history of Inflammatory bowel disease can increase the risk of developing Ulcerative colitis .
• Certain medication : Use of NSAIDs like ibuprofen etc can weakens immune system leading to increase risk of disease.

WHAT ARE THE SYMPTOMS OF ULCERATIVE  COLITIS ?

Some of the common symptoms of ulcerative colitis in beginning  includes :

• Abdominal cramps
• Nausea
• Diarrhea
• Tiredness
• Weight loss
• Anemia

Symptoms developed in later stages includes :

• Fever
• Mucus, blood or pus in bowel movements
• Skin rashes
• Severe cramps
• Joint pain
• Liver disease
• Mouth sores
• Red and painful eyes
• Loss of nutrients and fluids

AYURVED APPROACH :

In Ayurved it is correlated with Grahani in which Pitta dosha get vitiated in comparison to other two doshas. Due to Nidan sevan like eating  hot and spicy food, unwholesome food , anger etc causes vitiation of Pitta dosha . The vitiated pitta dosha in turn contaminates rakta(blood) and mamas ( muscle) dhaute leading to ama formation. The ama dosha than obstructs annavaha and purishavaha srotas( channels) causing development of the disease in individual.

Herbs :

• Ginger
• Cumin
• Coriander
• Jamun
• Kutaja
• Turmeric
• Bilwa
• Dadim

Panchakarma :

• Vamana
• Pittahara vasti
• Virechana
• Piccha basti

YOGA ASANAS

1. Bhujang Asana (cobra pose) :

This asana affects abdominal muscles and also massages abdominal organs thus helps to relieve flatulence . It also improves gastro-intestinal symptoms like indigestion,  low digestive fire, constipation etc. It also tones hip muscles and improves spine’s flexibility.

STEPS :

• Lie down on your stomach on mat putting forehead facing downward.
• Keep legs straight with feet hip-width apart and toes pressing downward.
• Place hands on mat beside ribs and lightly pressing down on ground.
• Slowly lift head ,shoulders and chest off the mat keeping back of neck long.
• Push chest forward while straightening the arms and try to coil thoracic spin keeping lower belly connected to mat.
• Hold the pose for few breaths and then gradually bring the head and chest down to mat while exhaling.

PRECAUTIONS :

• Carpal tunnel syndrome
• Injury to arms, back or shoulder
• Recent abdominal surgery
• Pregnancy
• Hernia

2. PASCHIMOTTAN ASANA (SEATED FORWARD BEND) :

It helps to improve efficacy of spinal nerves. It also helps to remove abdominal fat and improve digestion. It is affective in constipation, flatulence, anorexia etc thus beneficial in ulcerative colitis.

STEPS:

• Sit down on mat with legs stretched forward with toes flexed towards torso and spine erect .
• While breathing ,slowly move both arms up over the head so they are stretched upwards.
• Start to exhale while moving body forward from hip joint such that chin moves towards toes.
• Hold big toes with both hands and touch forehead with the knees.
• Make sure the elbows are touching the ground.
• Hold the posture for some time and then slowly return to the sitting position .

PRECAUTIONS :

• Herniated disc
• Pregnancy
• Sciatica
• Hypertension
• Injury to knees, hip , rib etc.
• Ligament tear in calves, hamstring etc.

3. VAJRASANA (THUNDERBOLT POSE):

This asana improves the circulation of blood in lower abdomen thus helps to improve digestion, Relieves gas and pain in stomach. It also relaxes waist and hip region providing relief from menstrual cramps.

STEPS :

• Sit down on mat with legs stretched outwards.
• Slowly fold both legs and sit in kneeling pose keeping hips on heels with toes pointed behind touching each other.
• Sit on pit formed by parted heels comfortably
• Keep head, neck and spine straight and place both palms on thighs facing upwards.
• Hold the pose for 30 seconds to 1 minutes while taking deep breaths.
• Slowly start to return in sitting position while exhaling.

PRECAUSTIONS :

• Slip disc
• Injury to knee ort foot
• Ankle stiffness
• Intestinal ulcers
• Hernia

4. SETU BANDH ASANA (BRIDGE POSE):

It helps to calm the mind thus reduces stress and anxiety. It also helps to improve digestion and relieves symptoms of menstrual cramps and menopause.

STEPS:

• lie down on your back on the mat keeping knees bent at hip width apart and heels of both feet facing towards hips.
• Keep arms on side of body and palms facing downwards
• Slowly start to lift spine from the mat while raising hips as high as comfortable.
• Roll both shoulder during raising chest so that the chin touches the chest
• Support weight of whole body on shoulders, arms and feet and support back with the palms
• Take deep breaths and hold the pose for few seconds
• Gradually return to the initial position and relax.

PRECAUSTIONS :

• Hernia
• Intestinal ulcers
• Neck injury
• Pregnancy
• Migraine