Heads-Up about Headaches

By YJ Staff

Conventional medicine treats headaches with aspirin or ibuprofen, but this only deals with the symptoms, not the causes. Tension headaches can be brought on by any number of problems, including bad posture, muscle fatigue, sinus infections, emotional turmoil, high blood pressure, and more. Some migraines, however, can be brought on by food allergies and chemical sensitivities, among other things. Headaches can be a sign of an underlying health condition, so if it is not a tension-type headache, seek professional medical help. If the headaches are of the tension variety, yoga surely can help. Body awareness can help predict the onset of a headache and stop it early in its course. The most common cause of headaches is the forward head position, with rounded shoulders, a curved upper back, and accompanying muscular tension. The first sign of a headache is often a tightening of the shoulders and neck. This contraction causes a reduction in blood flow to the vessels of the head, resulting in a headache.

Yoga poses that can be done at the desk or at home to relieve tension include Garudasana (Eagle Pose) arms to open the space between the shoulder blades, and Gomukhasana (Cow Face Pose) arms to stretch the shoulders. Other poses to experiment with include Setu Bandha (Bridge Pose), Supta Baddha Konasana (Supine Bound Angle Pose), Supported Balasana (Child's Pose), Viparita Karani (Legs up the Wall Pose), and of course, Savasana (Corpse Pose), for total relaxation. In addition, Tomas Brofeldt, M.D., a doctor of emergency medicine with a special interest in headaches at the University of California's Davis Medical Center in Sacramento, recommends repeating the following simple exercises several times a day to prevent headaches:

Extend the arms out, parallel to the floor, palms down. Rotate the palms up. Pull the elbows in toward the torso as you bring the palms to the belly. This aligns the clavicles and scapulae, straightening the upper back.

Stand tall, extending the top of the head up. Pull the chin in with the eyes on the horizon, then bend the head forward. This stretches the back of the neck, adjusting the forward head position.

Sit tall on a chair, with the chin pulled in, and reach the right arm behind, taking the seat back with your hand. Lean the body away diagonally to the left, and with the chin tucked in and dropped, tilt the head left. Place the left hand on the right side of the head and pull gently to stretch. Repeat on the opposite side. A pulling sensation (sometimes uncomfortable in the beginning) should extend from the base of the skull down to the shoulder.

Yoga for headache management

ayushveda.com

Yoga is a safe and alternate therapy for ensuring the overall well-being of a person as it is endowed with physical and spiritual healing powers. Taking out some time from one’s hectic daily schedule, one can practice the relaxing asanas and breathing exercises of yoga to achieve a rejuvenating and a healthy experience. Moreover, yoga helps in connecting a person with his inner energies thereby leading to physical, emotional and psychological well being of a person. Headaches are a common ailment in today’s world and they can be caused by various factors like stress, exhaustion, eyestrain, allergies and others. Instead of getting addicted to analgesics, one can try the harmless and effective therapy of yoga which can help in the effective treatment and prevention of headaches.

There are various yogic asanas and breathing exercises available for the problem of headaches. One of them includes Adho Mukha Svanasana which includes pushing one’s butt up towards the ceiling. Then one should push one’s hands and heels of feet into floor and let the head hang downwards. Pull belly button up into spine and breathe deeply. This helps in relieving pain and discomfort associated with headaches. Another exercise which can help during headaches is one which is known as the reclining pose. In this, one should gently roll one’s torso back to floor and close eyes and breathe deeply. Then one should close one’s eyes tightly followed by wide opening of one’s eyes. Roll eyes up and down and side wards. Rub heels of palm together until warm and place it gently over the eyes. This helps in relaxing your mind thereby removing all tensions and worries which might be leading to headaches.

Along with yogic asanas, one should also practice the simple inhalation and exhalation breathing exercise to calm and relax one’s mind. Performing alternate nostril breathing can be quite effective in subsiding the problem of headache. Thus, one can follow some simple yoga steps to relieve one from the discomfort of headaches.

Eat, Drink, and Be Healthy

By Niika Quistgard

A little indulgence is natural at holiday parties. But get carried away and you'll end up bloated, tired, and bummed out. According to Ayurvedic principles, there's a physiological reason for this: When you eat in moderation, your body and mind are happy. But when you eat too much, you overwhelm your agni (the digestive fire), creating chaos in your belly and inviting unpleasant imbalances such as gas, weight gain, and depression.

Thankfully, you don't have to possess superhuman strength to tame your urge to overeat. Even as your favorite dessert beckons, a few simple strategies can help you resist. Be mindful of multitasking, for instance, and try to avoid too much stimulation. If you find yourself mingling, chatting, noshing, and sipping all at the same time, you're less likely to enjoy your food, which will leave you hankering for more. What's more, you probably won't recognize when you're full.

So take a few moments to let someone else be the life of the party while you eat silently. There's nothing wrong with enjoying delicious food-the key is finding ways to be present so you can enjoy but not overdo.

Yoga Remedy for Colds

by Anmol Mehta

To help fight off colds and better still, to help prevent them in the first place, practice Kapalbhati Pranayama. This pranayama is one of the best ways to boost your health and immune system. It also generates heat in the body to offset the Kapha/Vata imbalance and helps clear of system of congestion.

For Kapalbhati pranayama sit up in a comfortable position and then breath putting force on the exhalation, while leaving the inhalation passive. So you will sharply exhale through the nose, allowing the navel to naturally contract inwards, then follow it up with a passive inhalation.

Another pranayama that is great for battling colds and the flu, boosting internal heat, detoxifying and building your immune system is the potent Kundalini Yoga Breath of Fire Breathing Exercise.

To practice Breath of Fire, sit up in a comfortable posture, keeping the back straight and then begin to breathe rapidly through the nose putting equal emphasis on the inhalation and exhalation. The stomach will pulse on it's own. The key to breath of fire is to focus the breath at the tip of the nose and not force the breathing using the diaphragm. It is like very fast sniffing.

A Woman's Balance: Inversions and Menstruation

Mary P. Schatz, M.D. 6/25/2002

Yoga teaches us balance: balance of the body in relation to gravity; balance of the mind between action and observation; and balance of the neuroendocrine system between stress and relaxation. Through a regular yoga practice we learn which poses are effective in re-establishing balance in some aspect of our existence. In this ancient discipline as taught by B.K.S. Iyengar, there are poses that are particularly useful during the menstrual period. These poses ease menstrual cramps, heavy bleeding, pelvic discomfort and the low back pain associated with menses They are also effective in smoothing out the emotional rough edges some women encounter at this time of their cycle.

Geeta S. Iyengar, Mr. Iyengar's daughter and a yoga teacher at his Ramamani Iyengar Memorial Yoga Institute in Poona, India, has a particularly strong interest and great experience in yoga for women. Recommendations on the poses in this article are from Geeta's basic principles.

Just as some poses are helpful at period-time, other poses should be avoided. Many women ask if these recommendations stem from a cultural tradition that is sexist, and yoga teachers are often reluctant to tell menstruating students not to participate in parts of the class, lest they feel singled out and ostracized. These guidelines are not sexist, however, they are based on sound physiologic knowledge and time-tested applications of yogic principles to women's special needs. We are cyclic beings. Denying that we are does violence to the basic principles of self-understanding we seek through yoga.

The menstrual period should no longer be dreaded as "the curse." Instead, in combination with a special menstrual yoga practice, it can be welcomed as a time for going within, for allowing ourselves to be in low energy. Use this time to experience different aspects of your nature and your yoga practice. So often we are drawn to the exhilaration of the standing poses, arm balances and backbends. These are great fun and immediately rewarding, as they suffuse us with energy. But a practice that is always high-energy needs to be balanced by the quiet and peace low-energy yoga can offer. The menstrual period is a perfect time to vary one's practice and turn inward.

Poses to Avoid During The Menstrual Period

Inversions: Inversions are not recommended during the menstrual period for philosophic as well as physiologic reasons.

During the menses, the pelvic vascular bed contains more blood than at other times of the cycle. The uterine blood supply enters the uterus from the right and left sides of the pelvis. These blood vessels are located in the broad ligaments that suspend the uterus from the pelvis. The uterine arteries are thick-walled and muscular. The uterine veins are thin-walled and easily collapsed.

During inversions, the uterus is pulled toward the head by gravity, causing the broad ligaments to be stretched. This can cause stretch and partial collapse or occlusion of the thin-walled veins, while allowing the uncollapsed arteries to continue to pump in blood. Thus, more blood enters the uterus via the arteries than can be carried away by the veins. The vascular congestion that results can lead to increased menstrual bleeding.

Hindu philosophy teaches that during menses the direction of energy is down and out of the body. This flow should not be obstructed or reversed as it is in inversions.

There have been numerous misconceptions about why to avoid inversions. I would like to dispel two of them:

Endometriosis : Endometriosis is a condition in which small areas of endometrial tissue (uterine lining) develop on the surface of the pelvic and abdominal organs. This tissue responds to the hormones of the fertility cycle. When menstruation occurs, these foci of endometriosis break down and bleed just as the uterine lining does. But since there is no exit for this flow, scarring and adhesions result. This can cause pain and infertility.

It was once thought that endometriosis resulted from the escape of small bits of menstrual endometrium through the fallopian tubes into the pelvic cavity. It was postulated that these fragments of tissue implanted themselves on the surfaces of the pelvic organs and proceeded to grow. If this theory were true, it would certainly be reason enough to avoid inversions during the menstrual period. However, this is no longer thought to he the origin of tendomeriosis. It is now known that endometriosis arises from the presence of cells in the pelvic lining that are capable of developing into endonietrial-type cells.

Infection: It has been suggested that inversions during menses increase the incidence of pelvic infection. This is not the case. Conditions for the ascent of bacteria up to the uterus are not more favorable during menstruation- or inversion. Bacteria move in the layers of fluid on the surface of the vagina and uterine lining, essentially free of gravitational effect. If inversions did cause pelvic infections, then they would be contraindicated in women regardless of the time of the cycle.

Free-Standing Poses and Non-supported Backbends

In general, poses requiring the use of exertion and great energy are not recommended during menstruation. Physical strength may be somewhat diminished at this time, causing one to be shaky or off balance; therefore, standing poses in the center of the room and strenuous backbends may be difficult and exhausting. Attempting such a practice when energy is low can lead to injury or further depletion of energy supplies. This is a time to allow yourself to rest.

Poses Recommended During The Menstrual Period

The following guidelines are provided for your exploration. They are not presented as restrictions on your practice, but suggested as a way to more deeply experience and enjoy your natural cyclic rhythms.

1. Forward Bend Series

• Paschimottanasana (Full Forward Bend Pose)
• Janu Sirsasana (Head to Knee Pose)
• Triang Mukhaikapada
• Paschimottanasana (Three Parts Forward Bend Pose)
• Modified forward bends in chair with fists pressed into lower abdomen

These poses are calming. Lower abdominal and pelvic compression aids cramps and heavy bleeding.

2. Supported Standing Poses

• Parivrtta Trikonasana (Revolved Triangle Pose)
• Parivrtta Ardha Chandrasana (Revolved Half Moon Pose) Done with the support of a wall or chair.

These poses are helpful for backache associated with menses.

3. Twists

• Lying Knee to Chest Twist
• Seated Chair Twist
• Pose of Child Twist

These twists are helpful for cramps and backache.

4. Supported Setu Bandha (Supported Bridge Pose)

This pose is calming, It also relieves pelvic discomfort.

5. Supported Viparita Dandasana (Upward Turned Staff Pose).

This pose is helpful for pelvic discomfort.

A new look for your eyes

By Jeanne Ricci

Often the first part of the body to show signs of aging, the skin around the eyes has few sebaceous glands to produce oil and keep the skin supple. But with a little Ayurvedic knowledge, you can fend off some unsightly problems.

Dark circles. Ayurvedic practitioners believe that poor eating habits are reflected in the face, especially in the undereye area. Mary Jo Cravatta, an Ayurvedic practitioner in San Rafael, California, says eating too quickly, consuming a lot of caffeine and cold drinks, and skipping breakfast can stress the digestive system, making it difficult for the body to absorb nutrients. Dark circles can also be caused by anemia and lack of sleep, says Monisha Bharadwaj, author of Beauty Secrets of India (Ulysses Press, 2000).

Internal solution: Consume warm foods and beverages, and eat at least one tablespoon of ghee or olive oil every day to aid digestion, Cravatta says. Eating, exercising, and going to sleep at the same time each day will help regulate bodily functions and improve general health. Cravatta also recommends sleeping or meditating with a hot-water bottle on the abdomen to soothe the digestive organs.

External solution: Bharadwaj recommends putting slices of raw potatoes or apples on the area for 15 minutes every other day. She says the starch in potatoes and the potassium, B and C vitamins, and tannin in apples all help fade dark circles.

Puffiness. "Puffiness around the eyes occurs when the process of digestion is disturbed," Cravatta says. If you regularly eat in front of the television or computer, chances are that you aren't chewing and digesting food properly. Puffiness can also be caused by allergies, fluid retention, and the accumulation of overly emollient night creams, Bharadwaj says.

Internal solution: Chew your food thoroughly. To reduce fluid retention, limit your salt intake. Bharadwaj also recommends drinking a glass of hot water in the morning to kick-start the kidneys and draw retained water from the tissues.

External solution: Stimulate the tissues around your eyes with this self-massage recommended by Cravatta: With your ring finger, apply light pressure on the inside corner of your eye socket. Move your finger in a circular motion up to the area below the brow, then around and down below the eye, staying on the bone of the eye socket. Make five rotations.

Crow's feet. Squinting, dry skin, and sun damage can cause the fine lines at the corners of the eyes known as crow's feet.

Internal solution: Avoid excessive alcohol consumption, which is dehydrating.

External solution: Wear sunglasses to avoid squinting and to protect the delicate skin around the eyes from harmful UV and UVA rays. Also, you can try dabbing almond oil gently on the skin at the corners of your eyes.