Protein is a vital nutrient, essential to your health. In its purest form, protein consists of chains of amino acids. There are 22 amino acids that combine to form different proteins, and 8 of these must come from the foods we eat. Our body uses these amino acids to create muscles, blood, skin, hair, nails and internal organs. Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies. However, too much of a good thing may not be so good for you. Many people are putting their health at risk by eating too much protein. Excessive protein consumption, particularly animal protein, can result in heart disease, stroke, osteoporosis, and kidney stones. As important as protein is for our body, there are many misconceptions about how much we really need in our diet, and the best way to obtain it.

Proteins help replace and form new tissue, transports oxygen and nutrients in our blood and cells, regulates the balance of water and acids, and is needed to make antibodies
Some people, in the pursuit of thinness, are going on high-protein diets and are eating up to four times the amount of protein that their body needs. So exactly how much protein does your body really need? Much less than you think! According to the American Heart Association and the National Institutes of Health, as little as 50-60 grams of protein is enough for most adults. This breaks down to about 10-12% of total calories. Your body only needs 0.36 grams of protein per pound of body weight. To calculate the exact amount you need, multiply your ideal weight by 0.36. This will give you your optimum daily protein requirement in grams. Since the amount of protein needed depends on the amount of lean body mass and not fat, ideal weight is used instead of actual weight. Infants, children, pregnant and nursing women require more protein.
People on high-protein diets are consuming up to 34% of their total calories in the form of protein and up to 53% of total calories from fat. Most of these people are unaware of the amount of protein and fat that is contained in the foods they eat. You achieve quick weight loss on these diets because of this high fat content. High fat foods give you the sensation of feeling full, faster, so you end up eating fewer total calories. However, this type of protein and fat combination is not the healthiest. Animal proteins are loaded with cholesterol and saturated fat. Many people on these diets also experience an elevation in their LDL (the bad) cholesterol when they remain on this diet for long periods. High levels of LDL cholesterol in the blood clog arteries and is the chief culprit in heart disease, particularly heart attack and stroke. So while you may lose weight in the short-run, you are putting your cardiovascular health in jeopardy in the long-run.
Another reason weight loss is achieved on these high-protein diets, at least temporarily, is actually due to water loss. The increase in the amount of protein consumed, especially from dairy products, raises the levels of uric acid and urea in the blood. These are toxic by-products of protein breakdown and metabolism. The body eliminates this uric acid and urea by pumping lots of water into the kidneys and urinary tract to help it flush out. However, a detrimental side effect of this diuretic response is the loss of essential minerals from the body, including calcium. The high intake of protein leaches calcium from the bones, which leads to osteoporosis.
Medical evidence shows that the body loses an average of 1.75 milligrams of calcium in the urine for every 1 gram increase in animal protein ingested.
Additionally, as calcium and other minerals are leached from our bones, they are deposited in the kidneys and can form into painful kidney stones. If a kidney stone becomes large enough to cause a blockage, it stops the flow of urine from the kidney and must be removed by surgery or other methods.
Plant-based proteins, like that found in soy, lowers LDL cholesterol and raises HDL (the good) cholesterol. This prevents the build up of arterial plaque which leads to atherosclerosis (hardening of the arteries) and heart disease, thus reducing the risk of heart attack and stroke. The amount and type of protein in your diet also has an important impact on calcium absorption and excretion. Vegetable-protein diets enhance calcium retention in the body and results in less excretion of calcium in the urine. This reduces the risk of osteoporosis and kidney problems. Interestingly, kidney disease is far less common in people who eat a vegetable-based diet than it is in people who eat an animal-based diet. By replacing animal protein with vegetable protein and replacing saturated fat with unsaturated fat, like that found in olive and canola oils, you can avoid the pitfalls of the typical high-protein diet. You will be able to improve your health and regulate your weight while enjoying a vast array of delicious, nutritionally dense, high fibre foods.
Remember, eat everything in moderation and nothing in excess. Also, the only healthy way to achieve permanent weight loss is to burn more calories than you take in. Anything else is just a gimmick.
If you’ve been wanting to lose weight without compromising your own health, then the Low-Carbohydrate and High-Protein Diet could be an option to consider. But before you dig deeper on how this diet approach helps in losing weight, it would be better to first cover the basics on what these nutrients can do for your body.

Carbs and Protein
Carbohydrates no longer sound like a stranger to anyone who’s been trying to lose weight instantly. This is one essential nutrient that’s commonly misconceived as unhealthy. Many say that carbs in a diet predominately result in an increase in fats. But, don’t take this as a gospel truth for not all carbohydrates are bad. They’re not the only reason why your body may feel bloated and large, and knowing what different types of carbs do for your body is crucial to your health and weight loss.
Protein, on the other hand, is good for the heart. The absence of its supply can lead to various illnesses and may even result in death. Some of these illnesses are weakening of the respiratory and immune systems, malfunctioning of the heart, as well as growth failure. Protein is acquired mostly from poultry products such as milk, beans, meat, whole grains, oats and peanuts.
So, why is the Low-Carbohydrate and High Protein Diet being implemented? What are the benefits?
If your main objective is to reduce your body weight, then it’s better to try the Low-Carbohydrate and High-Protein Diet than the Low-Fat and High-Carbohydrate approach. Low carbohydrates mean that your blood sugar level doesn’t increase quickly. Since there’s a minimal supply of sugar compared to the average amount you get, you have a lower risk of developing diabetes. You may ask about the energy supply you need and say “I thought carbohydrates are important because we need energy?” But don’t worry, because protein can cover this.
Any food that’s high in protein tends to make the digestion slower. In which case, you don’t easily get hungry and feel empty. Once you start feeling empty, your energy tends to decrease as well. However, the low-carbohydrate diet doesn’t mean that your body won’t get the energy it needs. Of course, carbohydrates are just one energy source; other nutrients can help supply energy as well.
The Low-Carb and High-Protein Diet doesn’t only contribute to quicker weight loss and lower blood sugar level, it also helps reduce blood-triglyceride levels, which is good for the heart.
Although this type of diet is advised, it doesn’t mean that the food you’re going to eat are only those that are high in proteins and miss out on other essential minerals and vitamins found in other varieties. Excess or lack of protein and carbohydrates is not good for the body, so watch out for the amount of these nutrients you take daily. Knowing the essential nutrients your body needs and the process on how to properly get these nourishments can prevent you from getting sick.

In fact, a skillful touch is an extremely powerful therapeutic tool which connects us at deep emotional levels.
A study carried out in America illustrates this very clearly. Two groups of premature babies were studied; the first was the control group in which the infants were left alone most of the time, except for feeding. The infants in the second group were held and cuddled each time they were fed. After the study was complete, it was observed that 80% of the infants in the second group had put on more weight than those in the control group. These babies were healthier and were able to leave the hospital much earlier than the control group, saving the government thousands of dollars in childcare.
This and other similar studies show how vital the sense of touch is to human beings; in fact it can be a lifesaver. Throughout history, nearly every culture developed its own traditional hands-on healing methods, which profoundly affected human beings on physical, mental, emotional and spiritual levels. In fact, touch can vary from direct contact with the area to merely stroking the aura without any actual physical contact with the body.
Massage is a wonderful technique which employs skillful touch to relax both body and mind. It is a unique way of communicating without words; a healing art, which relieves pain and suffering.
In today’s jet age, massage is most definitely a stress buster as energy levels are low but stress levels are very high – whether it is deadlines at work, commuting in crowded cities or emotional confrontations in relationships. Children particularly, are brought up more with dictatorship than with love and understanding; the stricter the upbringing, the more dysfunctional and stressed-out adults they become.
It is now proven beyond doubt that our thoughts and emotions have a direct imprint on our body. In fact, we are what we think!
Often we notice that when we are happy and positive, our body feels light, flexible and energetic. When we feel depressed, stress, tension and negative emotions take over and we feel weighed down – as if a heavy burden is upon us. It is as if we are literally carrying the ‘weight of the world’ on our shoulders.
If this tension is not dissipated, it gets stored in the body. Negative thinking and suppression of desires leads to more blocks, preventing the free flow of energy. This blocked-up energy causes rigidity in muscles and tissues. Excess tissue builds up in the affected area forming a ‘protective’ psychological barrier. Wilhelm Reich, the father of modern psychology coined an apt term for it. He called it ‘Body Armour’, a term massage therapists are all too familiar with.
Rigidity in the body brings rigidity to the mind, and each perpetuates the other, setting up a vicious cycle.
This brings along chronic fatigue, high blood pressure, chronic shallow breathing, a negative self-image and low self-esteem – the classic pathologies of neuro-muscular stress.
Stress can be stored anywhere in the body. However, it is found that specific areas like the neck, shoulders and back muscles usually accumulate more stress. These muscles tend to remain stiff and tense all the time until eventually the pain becomes chronic. It gets aggravated with bad posture, hunching over the computer for hours together, wearing ill-fitting uncomfortable shoes and lifting heavy things incorrectly.

“Massage is a wonderful technique which employs

skillful touch to relax both body and mind.

It is a unique way of communicating without words;

a healing art, which relieves pain and suffering.”

 Our muscles have an inbuilt memory; they learn to contracton stimulation and relax whenthe stimulus is removed. However, when we remain stressed for a long time, muscles forget their original relaxed state and remain contracted all the time – a condition called sensory-motor amnesia. This leads to chronic stress and can be very painful.
A good massage therapist locates and gently eases out the tension areas. Different massage strokes like kneading, friction and application of pressure enhance blood circulation and flush out wastes and toxins from the body. The heat generated by friction and rubbing helps to loosen the tight muscles. In expert hands, knots slowly unravel and the muscle gradually comes back to its original elasticity. This takes time, but guided breathing by the therapist and a willingness to consciously let go of holding patterns on the part of the client, are key factors. Once muscles relax, breathing slows down and the positive and negative charges in the body start to balance out.
A massage treatment should ideally feel like one continuous flow, and a good massage can even lead to altered states of consciousness.
Circulatory massage can be relaxing or energizing. The strokes are nearly always in the direction of the heart. Long, smooth strokes called effleurage, and kneading, squeezing strokes called pettrisage, are the two most important strokes in circulatory massage, so called because blood and lymph circulation as well as the heart function are greatly facilitated.
A relaxing massage generally starts with the face and head to calm the thoughts, and then moves downwards.
Esalen Massage, developed at Esalen Institute, California, at the very beginning of the New Age movement, is a very soothing massage with long, rhythmic strokes, which can put people to sleep! It is great for business oriented people and those who are tense and hyperactive, as it is a wonderful way of transfering healing energy.
Swedish Massage on the other hand, is brisk and invigorating and generally starts with the legs and feet. Rapid strokes with deep friction and percussion movements break down congested lymph areas, cellulite, and muscle spasms, leaving the person totally rejuvenated. It is excellent for athletes, obese people and those who are depressed or withdrawn, as it increases vibrancy levels dramatically!
These days Deep Tisssue Massage is very popular. This employs firm, constant compression, which liberates psychic tension in the muscles. It elongates and restores the elasticity of muscles as well. This kind of slow, deep work is most effective when both the client and therapist breathe in unison.
Thai Massage is also called Yoga Massage and includes some amazing stretches, postures and unique pressure-point work, all of which have a direct effect on the energy meridians in the body. This enhances chi, the vital life-force energy in the body. The therapist uses his or her own body weight in a fluid, rhythmic manner and gently guides the client into a deeply relaxed harmonious state, where yin and yang – the polar opposites – come together in perfect balance.
Ayurveda – the ’science of life’ – too recommends massage as a daily practice to stay fit and healthy and to remove toxins from the body. The sequence moves from the legs upwards to the back, torso, the arms and then finally to the head. The strokes are proximal to distal and flow outward to nourish the extremities as well.
Ayurveda especially recommends the correct use of different oils according to the season, pulse diagnosis, age and temperament of the client.
Ayurvedic Massage is said to balance the tridosha – the three humours: vata (wind), pitta (bile) and kapha (phlegm). It is known to rejuvenate the system, nourish the seven dhatus (constituents of the body), remove fatigue, improve eyesight, increase longevity, enhance immunity and strengthen the skin improving its color and texture.
Head massage is given a lot of importance in Ayurveda as it increases the supply of fresh oxygen and glucose to the brain, relaxes the nervous system, improves the circulation of life-giving cerebro-spinal fluid, increases the secretion of hormones and enzymes necessary for growth and development of brain cells, cures dryness, and increases the level of pranic energy in the brain. Nowadays, ‘Indian Head Massage’ is in great demand in spas and beauty parlours the world over.

Some other benefits of massage include

* Feeling relaxed yet alert
* Increased body awareness
* Increased freedom, ease and range of movement
* Enhanced confidence andenergy
* Reduced need for sleep, yetsleeping more peacefully
* Faster healing
* Feeling emotionally nurtured
* Feeling good and positive

“Head massage is given a lot of importance in

Ayurveda as it increases the supply of fresh oxygen

and glucose to the brain, relaxes the nervous system,

improves the circulation of life-giving cerebro-spinal fluid,

increases the secretion of hormones and enzymes necessary

for growth and development of brain cells, cures dryness,

and increases the level of pranic energy in the brain”

Massage is nearly always done with oils. These days, Aromatherapy Massage with essential oils is very popular. Essential oils like lavender and tea-tree are the only ones that can be used without dilution. Almost all the others, like geranium, rosemary, cypress, citrus and many others are generally blended in tiny amounts with carrier oils like olive, almond, apricot seed and vitamin E. All these have their own characteristic aroma and give a luxurious feel to the massage. These oils have many beneficial properties and are a wonderful complement to a good massage.
They relax, awaken and energize the nervous system, increase immunity, combat insomnia and infections, and have an overall healing effect on the body and mind, particularly on the emotions.
Ayurvedic massage also uses sesame, mustard, coconut, olive and castor oil. These oils are all extremely beneficial and can be heat-producing or cooling, depending on which oil is used. Particular herbs and spices mixed or cooked in these oils – according to the season – are recommended for sound health.

Uses and Benefits of Massage Oils

* Mahanarayan taila – for muscular pain, rheumatism, arthritis, gout and stiff joints
* Brahmi amla – for head massage
* Bhringaraj – for head and hair. Prevents dandruff and dry hair. Soothes pitta
* Almond oil -for disorders of the brain, nervous system and for premature aging. It soothes the burning sensations of the skin
* Mustard oil – cures pains, swellings and wounds. It is a wormicide. It increases pitta and body heat. Destroys diseases caused by vata and kapha
* Olive oil – helps rheumatism, gout, athritis, sprains, polio and assists with general muscle, ligament and nerve weakness

Aromatherapy Oils

* Antiseptic – lavender and eucalyptus
* Anti-inflammatory – chamomile and lavender
* Fungicidal – patchouli, tea tree, sweet marjoram
* For burns, cuts and scars – lavender, geranium, neroli
* Deodorant – bergamot, thyme, juniper, cypress, lemongrass
* Insect repellent – spike lavender, clove, camphor, garlic and citronella

Contra-indications in Massage

Massage, if judiciously used, helps in healing. However, it should be avoided in the following conditions:
* Inflammation or skin disease
* Purulent (pus) accumulations
* Swellings that might be malignant
* Recent phlebitis (inflammation of veins)
* Recent osteomyelitis (bone infection)
* Recent lymphangitis (lymph node infection)
* Recent thrombosis (clots in blood vessels)
* Severe degrees of hernia
* Very high or very low blood pressure
* Indigestion, constipation, vomiting, fever, very bad cough or cold – (aggravated kapha)
* Heart problems
* Epilepsy
* Pregnancy
* Just after meals

Most people find it very difficult to really relax; they are tense all the time – even in their sleep. The deep relaxation that a massage treatment affords paves the way for the body and mind to heal, as beneficial hormones are secreted by the endocrine system, which in turn affect all other systems in a positive manner.
Massage heals and nurtures not only the recipient, but the masseuse as well.
It is a most amazing and fulfilling experience to connect at such a deep and non-sexual level with another human being. For many people, it makes a tremendous impact when they find that they are received fully and non judgmentally – just as they are. Massage can therefore also be an opening for deep emotional release, as long withheld patterns may emerge, which are then gently released. The intention of the therapist plays a vital role here, and a loving, caring attitude makes a world of difference in turning a massage into a memorable experience.

So treat yourself to some TLC
(tender loving care)…TODAY!!!

The author is working as a massage therapist in Gurumaa Ashram, Gannaur, Sonepat, Haryana.

Agni Sara is a cleansing practice – agni means fire, and in this practice the internal fire is stoked, helping to heat up the body from within in order to stimulate digestion and detoxify the bodily systems. Sukhasana or ‘Easy sitting’ pose is a good position for this practice, although many other poses are also appropriate. Then, with that body awareness, move into a more suitable position where the spine can stretch. Agni Sara can also be done standing, with the feet spread wide apart, knees bent in an easy standing-squat and the hands resting on the thighs for support. Whichever position you choose, remember to work towards an erect spine rather than a rounded or hunched one.

The benefits of Agni Sara are incredible – in fact too many to list – but here are some: increased circulation to abdominal muscles, tissues and organs, pelvic muscles, improved elimination of waste and excess fat from around the abdomen, increased energy and elevated mood. Do not practice Agni Sara if you are pregnant, suffering from heart, nervous system, or respiratory ailments, have glaucoma, hiatal hernia, or ulcers of the stomach or intestine.
Process – In this practice, you contract your muscles all the way up from the floor of the pelvis to the diaphragm. This is done after a complete exhalation. From hands and knees position, exhale all the air from the mouth to get really empty. Then with no breath in the body, quickly draw the head and tailbone towards the navel, with the back arching up to the ceiling. The belly is sucked in upwards into the rib cage (this is an intermediate phase), and holding that posture with no breath – for five to ten counts – is Agni Sara. When it is time to inhale, the cat-tuck position and the belly suction is released and a regular inhalation and exhalation is done between sets. I recommend five to ten sets on an empty stomach!

1.  Stand erect.
2.  Keep a distance of 1-1/2 feet between the feet and place both hands on their respective thighs. Slowly exhale completely.
3.  Hold the breath out as is done in Uddiyana. After that, the stomach which has been sucked in due to complete exhalation is to be blown out like a balloon for a count of two seconds without inhaling. Pull the stomach in and again blow it out.
4.  Repeat this 4 to 6 times. Now inhale.
5.  Practise this kriya every day and gradually increase the number of repetitions. The practice should be relaxing and stimulating and you should be able to feel the heat in your body. After some days the abdominal muscles will become stronger and it will be very easy to incorporate it into your daily practice.
6.  This completes one round of Agni Sara. Repeat four or five times.

Remember
Practice on an empty stomach and avoid
doing Agni Sara during pregnancy, menstruation, or after abdominal surgery.
Consult your doctor first if you have any disease of the intestines or pancreas.
Do not practice it for at least four hours after a meal.

Yoga treats the mind and body as one. It treats man as a single entity and believes that any disease occurring in the body actually originates in the mind. Most diseases are psychosomatic – that is – they travel from the mind to the body. A frustrated and agitated mind will make a person quirky and restless in all his activities. Walking, eating, drinking, sitting – the restlessness of the person will be obvious to a keen observer.
A mind which is not balanced will be unbalanced in most of its work. For example, when he eats food, he won’t be observant of the size of the morsel or whether he has chewed it properly or not. When the mind is in a rush, then food is partaken in an inappropriate way. Food which has not been chewed properly stays in the stomach for a longer duration, and it is very taxing for the digestive system to digest the food properly. Food which stays longer in the stomach and intestines will produce more problems for the body, like indigestion, flatulence, dyspepsia, uneasiness and lethargy. Food should be consumed with great care and thought. What we eat and how we eat is very important and one should be aware of all these things. Eating too much processed food, food with artificial colors and stale food will definitely cause constipation.
‘I am the body and the body is me’ is a thought or feeling that makes a person so unaware, that satisfying the body becomes the only goal in life. Eating to enjoy and earning to buy a variety of foods becomes quite a passion.
I see people thinking about food most of the time. While eating breakfast they worry about what they will eat for lunch, and at lunchtime they plan where to go for dinner. To eat at an expensive restaurant becomes quite a passion about which one even loves to boast. I have heard that in some of the up-market restaurants in New York, Paris and Los Angeles, securing
a reservation is considered a very big achievement, and those who get one feel very proud! Man lives to sustain the body; that he can enjoy a variety of objects and feel happy seems to be the only objective of life.
The vedas says ‘Annam Brahman’. It means, consider food as god and eat as if a great ritual is being performed to appease god.

Treat the body as the truest temple of the lord; keeping it healthy is the foremost duty of every human being. Eat to live – don’t live to eat. Respect our body and worship it by doing yoga asana.
There is a folklore which says that if you are constipated for even a single day, you lose fifteen days of your life! A sadhak should make sure that he or he is never constipated. Eating fiber, drinking ten glasses of water a day, eating green vegetables and fruits, eating an early dinner are some of the life style changes which one should bring about for a totally healthy elimination system.
Hath yoga has some very powerful asanas which can cure constipation and its related problems. Here I will teach you a series of asanas for alleviating constipation.

“Treat the body as the truest temple of the lord;
keeping it healthy is the foremost duty of every
human being. Eat to live – don’t live to eat. The
vedas says ‘Annam Brahman’. It means, consider
food as god and eat as if a great ritual is being
performed to appease god. Respect your body
and worship it by doing yoga asana”

 1). Breathe normally as you stand with your feet firmly on the ground. Allow all muscles to relax. Close your eyes and be aware of your body. Feel the sensations associated with the contact of your feet on the floor.
2). Inhale and then exhale while you slowly bend forward. Lean forward till you can touch your knees, calves, ankles, and feet. Do the movement slowly and in a relaxed manner. From the start to the final position, the movement should be slow, fluid, continuous and mindful. Do not force the stretch. Remain bent over for approximately five seconds or as long as feels comfortable.
3). Be aware of the sensations and the feelings the posture develops in different parts of your body, especially in the area of your back and legs.
4). Feel the movement of your belly.
5). Just relax in the posture. Be aware of your feelings and sensations.
6). Inhale. Return to an upright position by bending your knees slightly and straightening your vertebrae, one at a time. Let your head be the last part of the body to come back into position.

1). Lie on your stomach and place the hands on the floor besides the pectoral muscles.
2). Place the hands palms down, under the shoulders on the floor.
3). Whilst inhaling, without lifting the navel from the floor, raise the chest and head, arching the back. Obtain as complete a stretch of the body as possible.
4). Retain the breath, then exhale while slowly lowering the body to the floor. Rest and repeat two to seven times.
5). Do it two to seven times adding one every 14 days.

Meditation is not meditating upon something but just being with oneself. There is no movement, no flickering – only being fully in the moment, in the NOW! When a person meditates, he loses all restlessness, his thinking stops and in that moment, he is a pool of energy. He becomes tremendously powerful. Meditation relieves you of all these pressures and artificial living. You begin to see the world with clarity and wisdom. When you see how fickle the world is and understand – impermanence, it opens up new avenues for you. The peace experienced during meditation works as a balm, soothing the mind. Remember, no one gives you pain – it is you who have induced pain on yourself. See life retrospectively – how you have lived and what mistakes you made unknowingly. Once you do, then it will become much easier for you to make the transition from living ignorantly to living consciously. Meditation is being with our true self; being able to control all activities of the mind and senses a well as making the right choices. It is an antidote to the mounting stress and tension. The tremendous transformation that meditation can bring to you can be derived only by delving into its experiences with the child-like innocence.

Mind is always restless, always in a state of flux. It is difficult for us to sit in the silent mode, to be in a relaxed state of mind. What to say about meditation, even simple relaxation is difficult. We need to undergo catharsis to remove all the repressions, all the emotional clouds, all the useless chattering that goes on in the mind. When we achieve this state, we’ll be able to relax totally. Meditation is the quietening of the mind. The power to heal comes from meditation. Meditation gives right knowledge and the right training to handle life. A blind man needs a stick to walk safely, but if we can cure his blindness, then he can do without that stick. Most of us are metaphorically blind. The eyes of our mind are shut. We need to open up our inner eyes – the eyes of our awareness and then we’ll be able to enjoy the every-flowing bliss of life. And then everything will be clear – meditation gives pristine clarity towards our life. True happiness can be experienced when our mind is peaceful. Even when we are presented with adverse conditions if our mind is calm then we can be happy all the time. The mind can be trained through meditation to achieve this state. One is no longer disturbed by external situations.

Urja Meditation or Dynamic Meditation is based on ancient methodology of a special breathing technique called Kapalbhati which involves strong and forceful exhalations.
It is powerful and easy method to get free from all the suffering, tensions, and garbage of mind. It refreshes our body, mind and intellect. Urja should be practiced by all of them who want to live their life with lots of energy, joy and calmness. It works as a great de-stressing tool and even helps the mind to clear off the negative thoughts.

This technique should be done on an empty stomach or at least three hours after eating. Sit comfortably in any meditative posture. Sit erect. Breathe normally for about five minutes. Once composed, you can begin. In Kapalbhati more attention is to be given on forceful exhalation while the inhalation remains passive. Exhale through both nostrils, contracting the middle and lower abdomen portions. Release the contractions quickly and immediately follow with another forceful exhalation. Inhale passively and effortlessly. Gradually increase the frequency. This technique increases exchange of gases in the lungs manifold. There is large-scale elimination of carbon dioxide and a huge absorption of oxygen. This process brings about catharsis which cleanses the inner recesses of the mind – and then mindfulness becomes easy. This exercise can give excellent results if done with conviction. You will glide into a state where mind will be totally at peace, relaxed and energized. Layers upon layers will get clearer and once all these are cleared and there is emptiness, then there will come this bright light of consciousness.
Regular practice will lead you to higher level of consciousness.

All meditation techniques of Anandmurti Gurumaa are backed with soulful music which is especially composed for the particular method. With easy-to-follow instructions, meditation becomes a joyful journey.

Jal Neti is a Yogic technique, which cures all diseases related to eyes, nose, throat and brain. The nose is the “air conditioner” of the body. One of the many functions of the nose is to regulate the temperature and humidity of the incoming air. Some people have “dry noses” and suffer dry, crusty, nosebleed type problems. Others have “wet noses”, with the constantly running sinuses and the tissues always up their sleeve! Others have perpetual stuffy and blocked nostrils. Regular practice of Jala Neti helps to establish the correct working environment of temperature and humidity in the nose. So, it’s wise to consider shedding your apprehension and trying this wonderful practice. As it happened with one person who came to me with complaints of blocked nose and frequent headaches I suggested Jal Neti, which was taught here in ashram and soon her aches and stuffed nose became a history. When one can relieve oneself from sinus related problems with as simple as nasal irrigation as it is being called in west, one doesn’t need pain killers and anti-allergic medicines. This technique has worked like miracle for scores of other people who have benefited from Jal Neti. Jal Neti is a process of cleansing the nasal path. The aim of the process is to purify the breathing path right from the nostrils to the throat. Besides being used to treat full-blown sinus infections, Jal Neti is perhaps the BEST preventive measure. Almost all of us can “sense” when we are about to catch a cold or an impending throat infection. But more frustrating is the “helplessness” or the inability to do anything about it as it takes over our defenses. It is here that Jal Neti really outscores everything else. Just flushing your ENT passages through neti a couple of times a day ensures that the infection does not take root and just passes by. The skin in the nasal path gets used to the osmotic pressure. Also, the organs get used to the different temperatures and can continue working without any disturbance. Well, to put it simply, Jala Neti is a cleansing practice of the sinus passages with warm saline water. Yogis have practiced it for centuries for its innumerable and powerful benefits. In yoga, it has been used for its extremely powerful physical, psychological and spiritual benefits. However, in the modern world – fed on an attitude of immediate gains – Jala Neti has gained immense popularity because of its dramatic effect on the sinuses.

Benefits:

1). Jal Neti helps solve the sinus infection and allergy problems without the use of drugs with immediate, immense and sustained results any without any side effects.

2). At the immediate level, Jal Neti is a great tool for any kind of respiratory disorder – sinusitis, allergy, asthma, hay fever to name a few. People invariably notice an immediate relief, which drugs fail to achieve. It helps to re-program the body’s natural mechanisms against respiratory complaints including sore throats, coughs, post-nasal drips etc.

3). Jal Neti rinses out the dirt and bacteria filled mucous lining as the warm water loosens and dissolves any internal build-ups, and takes them outwards. Due to gravity and a venture-effect, the sinus passages are also drained by the vacuum pressure flow of the water. Whereas it would normally be impossible to drain a “dead end” cavity like the sinuses, Jal Neti achieves this ingeniously and simply.

4). It can be of great benefit to problems associated with the eyes and ears such as certain types of deafness and myopia. But the great mental and spiritual effects overshadow these tremendous physical benefits.

5). Jal Neti has a cooling and soothing effect on the brain and is therefore beneficial for headaches, migraine, depression, mental tensions and even epilepsy, hysteria and temper tantrums. It stimulates better powers of visualization and concentration and gives a feeling of lightness and clarity to the mind.

6). On a higher plane, it is very effective for meditation as it works on the subtle effects of the olfactory bulb, and the psychic center, which is known as the Agya Chakra in yoga.

7). But the best part is that it is excellent for those trying to give up smoking. It reduces mouth breathing and re-sensitizes the nose to the indecency and discomfort of ingesting smoke, therefore de-programming the brain of the physical and psychological addiction.

How to do it?

Put warm water into the utensil and add a little salt in it. Tilt the neck and touch the tip of spout to one of the nostrils. Open the mouth and continue breathing through it. Gradually pour water into the nostril. Since the breathing is continued through the mouth, the water straightaway goes through the food pipe into the throat to the stomach. Just as we drink water through the mouth, in the same way it can be drunk through the nose. When some water is drunk though one nostril, perform the process with the other one. This process is not Neti, but when one is accustomed to drinking water through nose, then practicing Neti is easier. During Jal Neti, the position of the head and pot are adjusted to allow the water to flow out of the other nostril. To help water flow out of the other nostril, tilt the neck further. It is essential to find the pose of the neck here. When the pose is found, the rest of the process is easier. The water poured through one nostril can easily come out of the other. The breathing is naturally through the mouth at this time. Pour water into the left nostril and take it out of the right, then drink it by the right one and take it out of the left. If you have a 1/2 Liter vessel, then you can fill the vessel again for the second nostril. The stream of water from both the nostrils will not be same depending on the blockade or nervous spasms. Do the whole exercise gently and in relaxed posture. One can wipe the nostrils with clean linen/towel in between while changing the nostrils. Having finished with the water part just keep both arms at back and start blowing nose vigorously from alternate nostril (15-20 times) in order to remove every drop of water. Now look up for 15 seconds and while looking up again blow 10-15 times to blow off any residual water left. Go in Shashankasana and  stay in it for five minutes, again blow out at least twenty times from each nostril. Repeat whole procedure for minimum three times. Make sure that there is no water left. To check this blow it at back of your palm and see if there are any droplets of water or not. Nose should be thoroughly dried else it can induce headache. Having finished with the blowing part now go to your exercise room or in open space, lie down in Savasana (corpse position) for 10 minutes. Some of yogis insist on putting few drops of ghee in nostrils to lubricate nasal passage. For one nostril, generally half a liter of water is to be used. The water should be used at a stretch or with some rests. One should not include it in daily lifestyle. Whenever, the nasal path needs cleaning, the process can be used.

You can practice Jal Neti in the morning or in the evening and continue for about a month and review your health. If you start feeling better then you can do this exercise as and when required. Caution: When doing it, never use your nose for breathing. Bhastrika Pranayama is a must after Jal Neti. To do this bow a little forward and move the neck right, and left; up and down, and then do Bhastrika, so that the nose becomes clean and dry. No trace of water should be allowed to remain inside the nostrils. After you have mastered this technique completely, you can practice drinking water or milk through the nose.

Drinking of milk or water through the nose has specific advantages. It cures all brain ailments and sharpens the Intellect. The ailments of eyes, ears, nose and throat are cured and sleeplessness is removed. It also improves the eyesight.

Anger comes in several forms, including outrage, frustration, jealousy, resentment, fury, and hatred. It also masquerades as judgment, criticism, and even boredom. Like all emotions, it is a complex, ever-shifting state involving thoughts, feelings, and bodily changes.
Yogis understand anger as an energy existing, like all emotions, halfway between a physical and mental experience. Like heat or other energies, anger wanes naturally, if we don’t hold it back with psychological defenses-say, denying or repressing it: Anger tends to arise in a very visceral wave. It arises, crests, and then passes away.

Anger tends to arise in a very visceral wave. It arises, crests, and then passes away
In yogic theory, asanas, pranayama, and meditation comprise a comprehensive toolkit for freeing up blockages at the mental, physical, and energetic level. Yoga, particularly therapeutic forms like restorative yoga, has proven to be a valuable method of cooling hot-reactives down. Asanas may be in fact the best yogic antidote for anger because asanas allow you to move the energy.

In yogic theory, asanas, pranayama, and meditation comprise a comprehensive toolkit for freeing up blockages at the mental, physical, and energetic level

The fact that anger manifests differently in each person, and must be treated differently as well. Some of us get so revved up by our catecholamines that we can’t think straight. In those cases, experts have found that methods such as deep breathing, moderate exercise, or walking away from a provocative situation are the best way to lower the intensity of anger. But for those who are milder by nature, awareness can accelerate anger’s rush through, and out of, the body. Yoga helps people stay with the wave of anger all the way to the other end.
The first step at anger management is – do not resist and do not ignore the cause of anger. Experience it fully. Try and develop an attitude of an observer or a witness. Learn to change your role from being the subject to becoming a bystander. See how the anger is operating. See what it is doing to your mind and how. When faced by an anger causing action, immediately get into the mode of exploring and rationalizing with the “whys” and “more whys“.
You will start seeing some wonderful perspectives. You start appreciating that it is not necessarily the desire of the person to hurt you – getting angry is YOUR response. You realize that a person is seeing the situation from his point of view to the best of his intellectual and emotional capability – he may not be quite ‘capable enough’ to appreciate your point of view. This is only natural – because individuals are built in different ways. After all, aren’t you showing similar traits when you are getting angry!

Yoga Asanas to overcome Anger
All postures should be performed while doing deep, quiet breathing

The Shoulder Stand
(Sarvang Asana)

Benefits
1. Effective for excessive anger or hate, migraine headache, liver disorder, hemorrhoids, anemia, hypertension, indigestion.
2. The shoulder stand invigorates and rejuvenates your whole body.

Description of the asana
1. Lie down on the floor with your legs together and your hands, push down, by your sides. Inhaling, push down on your hands and raise your legs straight up above you.
2. Lift your hips off the floor and bring your legs up, over and beyond your head, at an angle of about 45°.
3. Exhaling, bend your arms and support your body, holding as near the shoulders as possible, thumbs around the front of the body, fingers around the back. Push your back up, lift your legs.
4. Now straighten your spine and bring the legs up to a vertical position. Press your chin firmly into the base of your throat. Breathe slowly and deeply in the pose, gradually trying to work your elbows closer together and your hands further down your back toward the shoulders, so as to straighten your torso. Keep your feet relaxed.

Caution
1. Shoulder stands should not be attempted without a qualified teacher.
2. Any one suffering from breathing difficulties or pain in the upper spine should not attempt these postures.

The Half Bow
(Ardha Dhanurasana)

Benefits
Half Bow energizes and strengthens the entire body, and especially builds core body strength. It stimulates the kidneys, adrenals and reproductive system.

Description of the asana
1. Lie on your belly, with the legs together or a few inches apart. Bring the chin to the floor and slide the right arm along the floor, over your head with the palm facing down
2. Bend the left knee and reach the left hand back to hold onto the left heel or ankle.
3. Inhale and kick the left foot into the arm to lift the left leg, head and chest off of the floor. Keep the neck in line with the spine, looking down at the floor. Lift the right arm off of the floor, keeping it parallel to the floor.
4. Breathe and hold for 2-6 breaths.
5. To release: slowly exhale and lower the leg, arm, head and chest down to the floor.
6. Repeat on other side.

Caution
People who have recently sufferred through and injury or are suffering through some chronic injury to the legs, hips, neck or arms; pregnancy, recent abdominal surgery should avoid doing this asana.

Hidden Lotus Pose
(Gupta Padmasana)

Benefits
This asana corrects postural defects of the spine. It may be used as a relaxation or even a meditation pose as it induces peace, stability and emotional balance.

Description of the asana
1. Sit in Padmasana. Place the hands on the floor in front of the knees. Leaning on the arms, raise the buttocks and stand on the knees. Slowly lower the front side of the body to the floor in the prone position. Rest either the chin or one cheek on the floor.
2. Place the palms together behind the back. The fingers may point downward, or upward in Universal Spirit. If possible, touch the back of the head with the middle fingers. Close the eyes and relax the whole body.
3. Return to the starting position, cross the legs the other way and repeat the asana.
4. Hold the position for as long as is comfortable. For complete relaxation, the hands may rest on the floor beside the body with the palms upward.

The Corpse Pose
(Shava-asana)

Benefits
The goal of the Shava-asana is for the body and mind to be perfectly still and relaxed. Not only should the body be motionless and at ease, but the mind as well should be quiet, like the surface of a still lake. The result will be a deep and stable relaxation that will extend into your meditation or be felt through the activities of your daily circumstances. If you find yourself getting drowsy while in the Shava-asana increase the rate and depth of your breathing.

Description of the asana
1. Lie flat on your back with your legs together but not touching, and your arms close to the body with the palms facing up.
2. Keep your eyes gently closed with the facial muscles relaxed and breath deeply and slowly through the nostrils.
3. Starting at the top of the head and working your way down to the feet, bring your attention to each part of your body, consciously relaxing it before proceeding on to the next.
4. Remain in the Shava-asana for between 3 and 5 minutes or longer. If you become sleepy while in the Shava-asana begin to breathe a bit faster and deeper.

Breathing is life, but how little we know about it! For example, do you know that you use only one nostril at a time for breathing? At any point in time, either the right or the left nostril will be working. Test it out now. Place a finger half an inch below your left nostril for a few seconds and then under your right. You will now which one is working at that moment. Amazing, isn’t it?
And now read on and learn more. Do you know the active nostril changes at regular intervals (approximately every one and a half hours) during the day? And for a short time, both nostrils come into play together, for a period which is called the sandhi kaal, and this remains for ten to twelve breaths. Have you ever wondered why we have two nostrils instead of one? Breath can easily pass through one passage but we have two! The reasons are much deeper then of basic design alone.

As per the ancient scripture of Swar Yoga, there are three psychic channels in the human body, namely ida, pingala and sushumna. The right nostril is the channel of solar energy and the nadi that flows through it is called pingala, whereas the left is the channel for lunar energy and is called as ida. When both the nostrils have an equal flow, then for a very short time the central channel which is called sushumna awakens. Influencing the channels or nadis is the key technique of Swar Yoga. Swar Yoga teaches that the dominance of each nostril during breathing changes regularly. By inhaling strongly through the nose, one can find out which nostril is dominant at a particular time, as one will feel the cooling effect of the airflow inside that nostril. The nadis ida and pingala terminate in the left and right nostril respectively, and are activated when the corresponding nostril is dominant. The central sushumna is activated when both nostrils operate simultaneously, which usually happens only for a short while when the transition from one nostril to the other takes place and also at dawn and dusk. The periodic alternation of the nostrils balances the entire system. Ensuring that this balance is not disturbed is the basic objective of Swar Yoga. The dominance of the nostrils is strongly affected by the movements of the planets and especially by that of the moon.
Each nostril, when it operates independently, influences the body chemistry in a different way. When both nostrils operate simultaneously, the body chemistry also alters so as to make meditation rather than worldly activity appropriate to engage in. According to Swar Yoga, the right nostril, being solar or heating in character, increases acidic secretions, whereas the left nostril, being lunar or cooling, increases alkaline secretions. Both right and left nostrils are connected with the opposite sides of the cerebral hemispheres and the olfactory lobe. The nose is in direct contact with the hypothalamus by its link with the olfactory lobe of the brain. The hypothalamus is a part of the limbic system, associated with emotions and motivation.
The nostrils, by means of the process of respiration, are connected with the neuromotor responses, and thus with the autonomic nervous system. These neuromotor responses influence the hemispheres of the brain and the primary activity of the brain, which is chemical. Neurotransmitters are the brain’s chemical messengers. They influence all body functions. Through a network of sensory nerves in the nose, the nostrils are connected to subtle nerves. An EEG was done by Dr Khalsa in San Antonio USA, where the brain was wired with electrodes, and an ultra sound was also done to see if any changes occur when the flows are different. It was observed that when the flow is in the left nostril, the right side of the brain lights up, and when in the right, then the left part of the brain is more active.
One of the techniques of Swar Yoga is to check whether the nostril dominance is in accord with the planetary cycles, and if necessary to correct it accordingly. This would prevent psychological and physical problems. It is especially important to do this every day at sunrise, so that one starts the day in harmony with the planetary energy of that day. Another important aspect of Swar Yoga is to adapt special activities to nostril dominance or vice versa. Breathing through the left nostril influences the cortical activity on the right side of the brain more than the left and vice versa. The twin hemispheres of the brain have highly specialized functions. The right hemisphere, stimulated by left nostril dominance, is connected to feminine, lunar, emotional, visual and more peaceful activities. The left hemisphere, stimulated by right nostril dominance, is connected to masculine, solar, rational, verbal and more energetic activities.
The ancient yogis of India knew all this and much more. They knew the intimate connection between breath and mind. For example, when your mind is angry watch your breathing – it will be disturbed. And similarly, if you hold your breath for long, your mind will get agitated.  The yogis were trying to get some degree of control over the mind and body. Swar Yoga advises changing the dominant nostril at the first sign of any physical or mental disturbance. Thus the active side of the body is changed and glandular secretions re-establish balance.
For example, in fever one should plug the operating nostril with a cotton ball and keep it plugged until body temperature becomes normal again. Chronic indigestion can be cured by cultivating the habit of eating only when the right nostril is dominant. The same goes for eating and defecating in case of constipation. Stress created by hard work and physical labor can be cured by lying on the right side, and breathing through the left nostril for 25 to 30 minutes. If you want to alter an unwanted emotional state, just breathe through the congested nostril for a while. Swar Yoga techniques can also be used for healing others, for creating favorable conditions in life, to foretell death, and in determining the gender of an unborn child. The techniques of Swar Yoga have been tested and tried by yogis and their lineages for a very long time. If only you would be aware of the goodness and beneficiary changes that can be brought to your life, you could maneuver your life as per your needs and requirements.
The most powerful application of Swar Yoga lies in meditation and control over the mind. Since the mind is very subtle and near impossible to grasp, the yogis figured out how to use this connection between the breath and the mind. By controlling the breath, they were indirectly able to influence the mind. Swar Yoga can be practiced by one and all, but before you go deeper into it, you have to know the basics of Pranayama.
There is a lovely fable of a minister who was punished by the king with imprisonment in a tower. He called his faithful wife to help him escape, telling her to get a beetle, two drops of honey, a ball of slender and fine thread, a long twine and then a long rope. When the bewildered wife arrived with these things, he told her to moisten the antennae of the beetle with the honey, tie the fine thread to its body and to leave it at the bottom of the tower wall. Smelling the honey ahead, the beetle slowly crept up the wall until it reached the minister. He then got hold of the end of the thread and asked his wife to tie the twine to the other end. He then pulled up the twine and then the rope using which he escaped. The idea is to understand how to manage the links between the gross (rope, body), the subtle body (thread, breath), and the very subtle body (scent of honey, mind).
Understanding one’s breath opens up so many channels of growth and evolvement. When you need to work hard, teach, discipline, eat or defecate, check if the solar energy (pingala) is flowing. If yes, then the actions done will bear results. If you have to do brain work, then it your lunar energy (ida) that should be flowing – this will help you in all studious jobs, meditation, creative arts, music, dance, paintings, studying etc. The change from ida to pingala is very subtle, so if you can keep a check on your breathing, you will be able to observe it.
There are ways and means to change the breath by will, and this art can be learnt from a guru who is proficient in this art.

One disciple is bragging about his master to the disciple of another master. He claims that his teacher is capable of all sorts of magical acts, like writing in the air with a brush, and having the characters appear on a piece of paper hundreds of feet away. ” And what can your master do?” he asks the other disciple. ” My master can also perform amazing feats,” the other student replies. ” When he’s tired, he sleeps. When hungry, he eats.”