Tuesday, October 26, 2010

Homeopathy- A Study of Individuals!

While studying homeopathy, we often come across the term Individualization. Despite many homeopaths and stalwarts in homeopathy have propounded the theory of individualization, there is still some kind of mystery surrounding the term individualization. More than mystery, we can say it is misunderstanding about the whole issue.

“Individual” is a person with definite traits. He or she is the being comprised of various types of personality traits, intelligence levels, developmental abilities, evolutionary wisdom, characteristic mentality, physical attributes, inner psyche, and outer masks. Yes, I said outer masks because these too differ from person to person, his approach to circumstances, and his innate ability to cope with the life’s problems.

Individualization on Physical Plane is Not Enough in Homeopathy!

Many times homeopathy is compared to psychology for the importance our science gives to “mind” of an individual. That’s why the individualization on mere physical plane is never enough. For acute complaints, however, we can consider the “Physical Individualization” as the only factor for determining the appropriate remedy in that particular case. Even in certain acute conditions, mind is involved in unique way. For example, a person with headache might be excessively irritable during headache only. So, this irritability becomes an important characteristic of that particular individual. But in acute cases, at times, we do consider only physical symptoms, though individual symptoms.

Does Mind Provide Real Clue to The Correct Remedy?

One controversy that is frequently aroused by conventionalists is that “Mind is such a volatile entity and the mental sphere in an individual keeps changing every now and then. Then how can you attribute specific mind symptoms as the guiding tools to medicine selection?” Well, quite not bad question! Mind has been compared with wind, so is its vagueness in direction of thoughts. BUT in this vagueness too, there are certain things we think about more frequently than others. A person having phobia to cats, is phobic to cats in whatever circumstances he is. There can be exceptions but these exceptions too then make characteristic symptoms in homeopathy. Certainly not easy to understand! But once we dwell upon certain characteristic traits of people, we can fairly derive a conclusion about a person regarding his psyche, mentality, and approach to life. Frequent changeability in his mental characters becomes an important thing to consider when we prescribe.

When these mental symptoms are concurrent with the physical signs and symptoms of the disease, they become more characteristic.

Constitutional prescribing is not easy for this reason. Studying the individuals in the right perspectives without having any prejudiced notions is a tough task. A Homeopath’s mind must be clutter-free for this and he should be able to write on a clean slate without developing any ideas after looking at a person. Only then, it is possible to view a case from third man’s perspective and give correct homeopathic prescription.

Many modern homeopaths have different ways of treating sick. Though the baseline remains the same, as per Hahnemannian principle, unless a remedy is applied as per the constitution and basic miasm of an individual, it does not act homeopathically. And we certainly don’t want any other action (like suppression) when we prescribe homeopathically. Therefore, study of constitutions makes the journey fascinating for any homeopath.

Study of constitution in health and study of constitution in disease can be two different aspects. However, this study should be comparative to enable one derive any specific conclusion, if possible, from it.

Individualization Applies to Dose of Medicine Too!

Mastermind Stuart Close says, “Under homeopathic principles, any potency may be required in any case. It is unreasonable to expect to cure all cases with any two or three potencies as it is to expect to cure all cases with any two or three remedies. The well selected remedy may fail utterly, or even do injury, because of wrong dosage. Dose as well as remedy must be adjusted to the patient’s need.” Thus individualization is the key for dose selection as well. The most basic rule however is that more the core (Individual physical, mental, and emotional picture of the person) matches to the remedial picture, higher should be the potency. But here too, we have to follow certain norms depending upon individual case and should consider its pathophysiology, susceptibility of the patient, requirement during specific time period, and depth of the remedy we expect in that particular case.

No doubt, study of individuals makes homeopathy a worthwhile study truly. With more practice and more number of cases, comes the precision with which any homeopath can select appropriate remedy and its potency. Let’s conclude it by saying, “Keep patients’ interest as your topmost priority!”

Monday, October 25, 2010

Hair Problems and Homeopathy!

Hair fall is one of the commonest symptoms with which patients present to us. Sometimes it is an associated symptom of some other major disease symptom or it is the disease per say. I have not observed any age limit for this problem. Rather, the age limit is decreasing sadly day by day for hair problems. Earlier hair troubles usually used to start during mid thirties, but today many teenage girls and boys complain of some or the other hair problems. The major complaints about hair are hair fall, dandruff, alopecia aerata, premature graying of hair, brittleness of hair, split ends, dry scaly scalp etc.

Many times first question asked to us doctors in our clinics is- “Which oil or shampoo shall I use to grow nice and healthy hair?” Well, do these oils and shampoos really help your hair? At least these external applications are mere external and never lead to any inward nourishment, however their advertisements may boast. No wonder anti-dandruff shampoos lead to enhanced dandruff 2 to 3 days after shampooing. That’s why it is necessary that one treats any hair problem internally.

Also the increasing pollution, stress, night-outs, etc are some other factors that have aggravated the hair problems in many. Therefore, even if we suggest internal medication in homeopathy, we must also ensure that we educate the patient about right modes of living, natural lifestyle, and how to handle stress. Then only it will be what we can say as a “Complete Therapy”!

Factors important to consider before one starts hair treatment homeopathically-

(1) Root cause- In most cases of hair fall, some or the other cause can be traced, given the patient gives apt history to his doctor (Well, it’s certainly the duty of doctor to pursue the patient to give apt answers). The cause can be physical like some intermittent fever that could be traced back, child-birth, lactational phase, some chronic illness, some drug abuse, excess alcoholism, bad hygiene, some hormone treatment, etc. The importance of telling this is that, unless one knows the cause, complete hair treatment cannot be undertaken. And it is also important to note that if the causative factor turns into maintaining cause (like for example, in case of bad hygiene), no treatment can be of help. Depending upon the cause, apt homeopathic medicine and its dosage can be chosen, but in case of external cause, it has to be nullified before starting treatment.

(2) Internal factors- This is what is called as constitutional factor in homeopathy. Every individual is born with certain traits. Those traits need be identified and treated according to the physical characteristic and mental characteristic symptoms of the patient. It is imperative to ask questions right from the childhood of the patient to identify an unknown cause that may be the cause sometimes. Also the miasmatic study is extremely crucial in case of hair fall. Identifying difference between psoric, syphilitic, sycotic, and tubercular hair fall paves the way for better recovery and faster compliance from the patient.

(3) Hereditary factor- One of the commonest questions some patients ask is- “My Dad is a bald guy and he developed baldness in his mid-forties. Do I still have a chance not to develop baldness at such a young age with your treatment?” Important question indeed. Definitely certain hereditary or genetic factors play a crucial role in hair growth and maintenance. We often see nice long hair in a girl whose mother also has thick and shiny hair. Obviously the opposite is also true. The rule of thumb in such cases is that, if the homeopathic treatment is started immediately after you notice the start of developing baldness, better are the results. There have been cases of baldness successfully treated with homeopathy in middle age too, but such cases are few and we must acknowledge that. Start your treatment early and you certainly have a chance to have thick hair in your middle age when your Dad was a bald guy!

Let’s see some important homeopathic medicines that help in treatment of baldness-

  1. Fluoric acid-

- Alopecia, tendency to develop alopecia in families

- Alopecia aerata

- Brittle hair

- Idiopathic hair fall

- Hair falls in spots, vertex baldness

- Hair tangles easily

- Buoyant attitude towards life

- Extreme irritability and anger

- All complaints aggravated by warmth and better by cold application etc

  1. Phosphoric acid-

- Any sort of grief leading to hair fall

- Takes stress easily

- Early graying of hair (sometimes in childhood)

- Progressive thinning of hair

- Difficult comprehension of things

- Long-standing effects of mental agony and patient lives in the state of shock for long

- Extreme debility

- Craves juicy things

  1. Phosphorus-

- Patchy baldness

- Dryness of hair and scalp, itchy scalp, dandruff

- Hair fall in handfuls while combing

- Alopecia aerata

- Frontal baldness

- Thin physique, long fingers, high cheek bones

- Weakness with excess emotional vulnerability and impressionability

- Extremely sympathetic persons who go out of the way to help others

- Hair fall after any hemorrhagic disorder

- Scurvy

- Fearful when alone

- Better in company

  1. Graphites-

- Hair fall on sides

- Patchy baldness

- Itchy, humid eruptions on scalp that emit fetid odor

- Constipation associated with hair fall

- Chilly, fat patient with tendency to develop one or the other skin problems

- Menopausal hair fall

  1. Mezereum-

- hair stick together

- fall in handfuls

- crusty eruptions on scalp leading to hair fall

- itchy scalp, dandruff

- psoriasis affecting scalp leading to hair fall

- sensitive to cold air, skin rashes, eruptions, crusts below which is yellow purulent matter

  1. Sepia-

- Baldness menopausal

- Hair fall after delivery of the child with mental depression, leading to indifference later on

- Hair pains when touched because of extremely sensitive hair roots

- Irritability increased, with snappish attitude

- Pimply eruptions near the hairline on forehead

  1. Silica-

- Baldness in young people

- Hair fall in frontal and forehead region

- Early graying of hair

- Chilly with excessively sweaty cold palms

- Nervous and anxious disposition

- Mild types

- Fixed ideas, highly impressionable

The above given are thus some of the most widely required drugs for the different hair problems. Apart from them, Psorinum, Medorrhinum, Natrum mur, Selenium, Lachesis (typical pregnancy hair fall), Merc sol, Kali carb, Lycopodium, Borax, etc are some other important drugs. Finally the necessity to figure out the exact constitutional remedy is the crux of long term positive result in cases of hair fall and baldness!

Saturday, October 23, 2010

Irritable Bowel Syndrome and Homeopathy!

As we have seen earlier, many of the common diseases today have psychosomatic origins. Irritable Bowel Syndrome is also the one among them. It is also called as spastic colon or nervous diarrhea.

Signs and Symptoms of Irritable Bowel Syndrome-

1) Patients complain of pain in abdomen that is usually vague

2) Sometimes constipation alternates with diarrhea

3) The patients usually have lowered threshold to pain

4) Psychological disturbances like anxious spells, bad news, excessive worry about anything, etc may aggravate the attack of IBS

5) It has been found that IBS usually affects type A personalities that get tensed easily, are overly conscientious, they don’t take stress well, and have overall stressed lifestyles

6) Certain food items may precipitate attack in some people. But it seems to be related more to the psychology of these people about that particular food item than the food item per say. For example- if once the gastric upset is set after eating something, they will automatically develop similar symptoms after they eat that food any time after that

7) It is seem commonly in women between the ages of 20 to 40

8) Pain in left or right iliac fossa and hypogastrium are marked

9) Sometimes the pain in abdomen is relieved by defecation, sometimes aggravated

10) Ribbon-like stools are common with or without mucus

11) The diarrhea spells usually occur in the morning and almost never at night

12) The exaggerated gastro-colic reflex causes the patient to run to the toilet after food

13) Audible bowel sounds is an additional feature in many patients, along with excessive flatulence

14) Urinary concomitant can be found in a few with pain while urinating or enhanced frequency at times

15) Tenderness on examination is often noticed, sometimes quite out of proportion to the existing signs and symptoms

Different kinds of investigations like sigmoidoscopy, rectoscopy, barium enema, etc are usually carried out to rule out any organic disease affecting colon. But as can be rightly appreciated, in such patients, almost all tests come out to be negative. And the patient usually fails to respond to any kind of treatment.

Homeopathic Angle of Irritable Bowel Syndrome-

Being a holistic medicine, Homeopathy is certainly the right choice of medicine for IBS. It’s the fact that even modern medicine practitioners suggest homeopathy for IBS, having failed at eliciting normalcy in such patients. The major reason homeopathy works marvelously in the patients of IBS is its capability to deal with “Mind” symptoms effectively.

“Mind” is perhaps the most important organ when it comes to homeopathic prescription and so is the importance of subjective symptoms of the patient. The homeopathic medicines like Aloe soc, Nux vom, Podophyllum, Croton tig, Gelsemium, Arsenicum album, Argentum nitricum, Sulphur, and so many other remedies have prominent mind symptoms. Therefore the homeopathic physician who is able to match the mind symptoms of the drug to those of the patient is successful at treating IBS.

On physical plane-

The ineffectual urging to defecate alternating with diarrhea is usually treated well with Nux vomica. The chilly types and characteristic type A personalities usually benefit a lot from this single drug.

Aloe soc is one such drug that is often mistakenly replaced by Nux in such cases. The heat in bowels and pain while defecation are however peculiar to Aloe.

Multi-colored diarrhea spells that occur recurrently, pouring stools, gushing and gurgling in abdomen usually respond well to Podophyllum. Flatulence is also marked, though not as marked as in Aloe.

Extremely sudden expulsion of stools, pressure over umbilicus causing pain in rectum and urge to stools is characteristic of Croton tig.

Gelsemium usually works well if the patient suffers from anticipatory diarrheas along with giddy spells.

Argentum nitricum has to be differentiated from Gelsemium. The suspended feeling, excessive anticipatory anxiety, and excessive flatulence point to Arg nitricum if the complaints are aggravated by the least mental exertion.

Sulphur is the remedy of choice for sudden morning diarrheas that drive the patient out of bed. The other Sulphur indications like heat, burning pains etc are obviously present.

The above mentioned drugs may or may not be the constitutional drugs for a particular patient. If they are not, they will act temporarily. To cure a case completely, there is no alternative to constitutional dosage. A complete case history certainly dictates towards a constitutional medicine that must be administered in order to attain perfect cure from irritable bowel syndrome!

Friday, October 22, 2010

Homeopathic Petrol- Petroleum!

While initially studying material medica, almost all homeopathic students were startled to see the use of crude rock oil as the medicine. But as we grew old, we came to know about the enormous possibility of homeopathic drug sources. Considered as one of the major polychrests in homeopathy, Petroleum is no doubt a peculiar and interesting drug to study.

Affections of mucus membranes, gastric derangements, and skin problems are considered as the main sphere of action of Petroleum. Being an oil-derivative, its marked action on oil glands need to be studied. But certainly being an important polychrests, the mental symptoms of the drug are the most important ones to differentiate from other similar acting drugs.

Petroleum mind-

- Usually a low-spirited person who fears everything

- He loathes his emotions in such a way that he either wants to run away from them or wants to settle every dispute so fast as if he is short on time.

- Cannot bear contradiction and is irritable over trivia.

- This is especially aggravated if he travels in cars or ships. Emotions gush when in carriages.

- Forgetful and loses his way in street.

- Feels as if he is double (quite a peculiar thing that can be observed in a few patients).

- Confused state of mind with dizziness is the most marked symptom

- The forgetfulness, imagination of people near her or him (that are not present) makes it one of the important remedies for Alzheimer’ disease. In other forms of diseases like typhoid fevers, excessive diarrheas, these mental states make him worry and he fears death. Feels life is too short and he has to finish all his jobs before he leaves the world!

Physical symptoms- Skin symptoms obviously top the list as vesicular yellow crusty eruptions thrown out in bunches. Oozy discharges those smell bad. Skin feels cold in spots is one of the characteristic symptoms of the remedy. Rather coldness in different body parts is peculiar to Petroleum. Affection of mucus membranes with pustular eruptions that ooze yellow watery discharge, are peculiar.

The day time diarrhea is another peculiarity if Petroleum that is better at night while sleeping. After stools, there is hungry feeling. It hurts to eat but he is compelled to eat. Itchy eruptions around private parts that look dirty.

Also think of Petroleum in old cases of occipital headaches where Silica fails and like silica, Petroleum occipital headache is also associated with offensive sweat. Cold sensation in feet with tendency to crack. Cracks are also present in hands that are aggravated in cold weather. Also burning in feet and hands is common in Petroleum, which gets better as summer approaches.

Wednesday, October 20, 2010

The Homeopathic Aloe vera- Aloe socotrina!

The homeopathic medicines have been derived from all types of flora and fauna. Today when we see Aloe vera gaining so much importance in treating various disorders, we homeopaths can proudly say that we are using this incredible herb since long time now.

Uses of Aloe socotrina, the homeopathic medicine, are diverse. In the beginning only, I would like to stress a thing that in gastric and intestinal complaints, most of the homeopaths mistakenly prescribe Nux vomica when actually Aloe socotrina is required. Many of the symptoms of Nux vomica match that of the Aloe soc. But one has to differentiate the drugs with the help of apt repertorization and comparative study. The major differentiating feature is the difference in the modality of two drugs. Aloe cannot stand heat in any form and is better in open and cold air. Nux is the other way round.

When I think of Aloe soc as a remedy, the foremost symptom that comes to my mind is its amazing efficacy in dealing with hemorrhoids. Hot sensation in rectum, loss of power over anal sphincter, slimy, mucus stools (like the Aloe vera juice, when you tear open a fresh leaf of the plant), occasional bleeding, soreness at anus, flatulence, skin tags at anus, better by cold application, etc are some of the key features. Have seen literally thousands of cases respond amazingly to a few doses of Aloe soc.

Have also seen that when the core matches, the patients with migrainous headaches, with flatulence, craving for juicy things and disinclination to mental labor, respond to Aloe soc well.

Just one thing is for sure. If you are choosing Aloe soc for any complaint ranging from headache, pain in eyeballs, nosebleed or polyps, prostate enlargement in aged, menorrhagia or polymenorrhea, or lumbago, the stomach or abdominal concomitant must be present. Without the flatulent dyspepsia, usually no person responds well to Aloe soc.

Monday, October 18, 2010

How a Menopausal Woman Was Relieved of Her Complaints With the Help of Homeopathy?

Every woman’s life is a roller coaster ride with so many milestones to cross along the way. While young, crossing these milestones (menarche, pregnancy, child birth, rearing the child, etc) are usually handled well; however, the menopause is a milestone that is difficult to deal with for most women. They undergo physical, mental, and emotional disturbances obviously due to hormonal weaning and physiological changes in their womanhood due to that.

The major symptoms include hot flushes, undue irritability, bone pains, lumbago, aching of legs for no apparent reason, dullness, lethargy, itching in vagina, etc. Women having strong familial support usually cross this Peri-Menopausal phase with ease. But those with undue stress find it harder. The suggestive hormone replacement therapy does not work for all, neither every woman can afford it. However, we have our weapon Homeopathy at its best while dealing with these climacteric changes. Let’s see a case that was helped by homeopathy

Anita* approached me with recurrent constipation spells 3 years back. In her case history, she said, this is the first time she is suffering from constipation; otherwise her bowels were normal always. She looked quite irritated at the outset. Though this was the presenting symptom, her history revealed that she had hoards of other problems, rather complaints, as she was narrating so fluidly.

- she had hot flushes, worse in a warm room

- despite being a calm person, was feeling irritated at trifles

- aversion to sex

- some hardened feeling in abdomen, as if full all the time

- Has started itchy spells around the waist where she ties the knot of her petticoat for wearing saree. That part was visually darkened

- Frequent leg aches and lumbar pain, that starts at night once she retires to bed

- Weepy mood

- Hard stools, has to strain a lot, and still unfinished sensation

- She also had pallor

- A stout physique towards fatness

- An USG revealed a fibroid measuring 3cm X 4cm

On the first interview, she was given a dose of Nux vomica 200 at night and was asked to repeat one dose every week on the same day for 3 consecutive weeks.

After 15 days, she was better on constipation front. Now the stools were normal and she had good night’s sleep, she said.

But her bone pains and itchy vagina troubled a lot.

She was prescribed a single dose of Graphites 1M and was asked to follow up after a month.

In a month, all her complaints vanished and to her surprise, she was relieved of her dull aches and irritability as well. Also said, she is feeling better overall but was scared of her fibroid for which she was advised a surgery.

A year back, when she had done her thyroid study, it revealed mildly raised TSH (borderline). She had taken Eltroxin 50 mg for 1 month and the doctor had advised her to stop it later, looking at the normal levels.

She was then prescribed a dose of Thyroidinum 200 single dose and was advised to undergo ultrasonography after 2 months thereupon. Also I gave her some Yoga exercises and Pranayam to work upon during this period.

She did not turn up after that for about 3 months.

Later she approached for a case of her grandchild. And said, her fibroid has reduced to 1 cm x .5 cm and she was sure that it will be nullified completely during the course of time. I couldn’t be surer!

Sunday, October 3, 2010

Personalized Exercise Guide that Can Help Many!

Hi Guys!

We got to know from some people with whom we shared our Exercise Guide that they could not open the link and read it. Actually there was no problem related to it, we do not want you to miss reading these wonderful exercises to keep you fit. So, pasting it here. However, for diagrams you will have to see the original PDF. Else, you can also search online for the diagrams while reading these exercises. Enjoy exercising!

Here is a personalized exercise plan that has been designed considering all aspects, physicality, mentality, and overall well-being of an individual. Certainly every individual is unique and needs specifically designed exercise plan. But the fact is that not many people really care for their health as they should and exercise comes last on their agenda. Therefore this is an honest attempt to help people realize the importance of exercise, what to do and how to do. It is in exquisite details; one may improvise on some of the exercises as per their need and bodily requirement. The exercises include some yoga techniques, relaxing exercises, warm ups as well as Pranayam.

Let’s start—

Simple guidelines that should be followed before starting exercise—

(1) Your bowels must be cleared before plunging into exercise and Pranayam.

(2) It is very good to be done early morning but if it is not possible, leave a gap of at least 1 and ½ hours after light meals and 4 and ½ hours after full meals.

(3) After you finish exercise, it is better to leave a gap of at least ½ an hour before you have liquids and preferably more than 1 hour before you have meals.

(4) Early morning time is said to be preferable because our both body and mind are at peace after the restful night’s sleep!

(5) Perform these exercises on a mat (preferably thick cotton).

(6) Performing them in open air is preferable. If you want to do them inside the room, at least keep all windows are doors open so that fresh air gushes in. (better not to do within air conditioned room)

Let’s begin—

First stand in neutral position. That is, forward straight face, forward gaze, shoulders in line, hands positioning the floor, both legs straight with a small distance between two feet.

(1) Neck movements-

· Keeping face upright, bend head forwards with inhalation to touch the chin to the sternal dip.

· Now exhale and bring your head to original position. Bend the neck backwards with the next inhalation. Again bring back to normal with exhalation.

· Now keeping face upright, turn to left side with inhalation. (Don’t touch ear to shoulder but just keep face straight and turn). Do similarly to the right side.

· This completes one cycle. Do such 5 to 10 cycles. Now move the neck in a circular movement alternately on both sides.

(2) Tadasana-

· Keep both feet straight; with 1 foot distance apart. Now raise both your hands above your head and make them meet in “Namaskar” position.

· Now lift your feet to stand on your toes. Wait till you can hold the balance.

· Now stand on feet again touching soles to ground and get hands down.

· Repeat it a few times.

(3) Sanchalanasan-

· Stand with erect limbs with one foot distance apart.

· Lift your hands over the head and keep them in straight line to shoulders, fingers pointing upwards.

· Bend on either sides of your waist

· Do not bend knees

· Do it 5 to 10 times on either side

(4) Half-rotation through waist vertically-

· Keep your hands straight in shoulder line at right angles to your lower limbs.

· Now keep your back straight and rotate to right and left sides through your waist. Reach as far back as you can.

· Keep toes pointing forward

· Repeat 5 times on either sides

(5) Foot rotations-

· Stand on your feet in neutral position.

· Lift your left leg straight upwards to 45 degrees.

· Do not bend knees.

· Now rotate the right foot in a circular manner on both sides (5-10 times each)

· Repeat with the other leg

(6) Knee rotation-

· Bend your knees and put the palms of both your hands on them, as if to hold for balancing

· Now rotate the knees in circular manner on both sides (5 times on either side)

(7) Waist rotation-

· Keep your hands on your waist on both sides

· Distance your feet by 1 or 1 and ½ feet

· Rotate your waist in clockwise and anti-clockwise fashion (5 to 10 times on either side)

(8) Padahasthasana-

· Stand erect. Inhale and bend forwards in waist to touch the ground

· Now exhale

· Inhale again and come to original standing posture

· Repeat 5 times

Now sit down.

(9) Vajrasana-

· Bend your knees and sit on your heels. Dorsum of your toes (Nail-side) should touch the ground

· Sit in this posture for at least 1 minute initially. Increase the duration slowly

· Keep your hands freely on your thighs

· This is one asana that you can do even after meals; rather it is said that in this asana if you sit after meals, your all digestive juices are directed towards your stomach and intestines and apt digestion takes place

(10) Yogamudra-

· Sit in Padmasana (Lotus posture), i.e, take both your feet on opposite thighs and sit

· Your thighs should touch the ground as far as possible

· Now place both your hands behind on the central aspect of lumbar region, one above the other

· Now inhale

· While exhaling, bend forwards to touch your forehead to the ground

· Again inhale and come back to upright position

· Breathe slowly and deeply while performing it and concentrate on your breathing

(11) Paschimottanasana-

· Sit with both legs spread forwards together

· Hold your toes with hands while bending forward and try to touch the forehead to the lap

· Try to bend as far as possible

· Slowly but surely you will be able to do

(12) Feet rotation-

· Sit similarly like above with feet spread forwards together

· Rotate the feet clockwise and anti-clockwise (5 to 10 times)

(13) Leg thrust-

· Keep your legs straight while sitting

· Keep your hands besides you

· Now move your legs in knees upwards and downwards in a rhythm

· When you get your legs downwards, it should impact a thrust on the ground

(14) Kagasana-

· Bend your knees and sit in squatting posture on your toes

· Keep palms on bent knees

· Sit for 1 to 2 minutes in this posture

(15) Butterfly movement of thighs-

· Bend your knees along with a bent in the groins in such a way that your knee caps should face outwards

· Bring your feet together to touch the private area

· In this posture, feet touch each other in soles while touching ground too, knees are wide apart facing outwards, and you are sitting on your buttocks

· Now hold your both feet with both hands and move the knees (legs) downwards and upwards in a rhythm (like a butterfly)

· Over the period of time, the knees should touch the ground when taken downwards

· Perform this for 1 to 2 minutes


Lie in supine position, with face upwards towards ceiling, toes pointing up, and hands by the sides of the body with palms touching the ground.

(16) Utaanapadasana-

· Inhale

· While exhaling, lift both your legs to an angle of 45 degrees to 60 degrees while lying down

· Knees should be kept straight

· Put pressure on your palms to lift the legs

· Breathe slowly and deeply and keep in this posture for some time

· Get back to original position

· Repeat 2 to 3 times

· Try with alternate legs if it is not possible initially to lift both legs together

(17) Pavan-Muktasana-

· Lie supine

· Bend the right leg in the groin as well as at the knee joint and bring it up

· Now entangle both hands in each other and curl them around the lifted right knee

· Pull the knee further upwards towards the face with hands

· Now lift your neck and try to touch the knee with your nose

· Do it with left leg

· Now lift both legs together and repeat

(18) Cycling in air-

· Lie supine

· Lift both the legs and move in the air like pedaling the cycle, in both directions

(19) Lateral leg lift-

· Lie on your right side laterally

· Keep your right palm on your right temple and keep the left hand ahead of you in front of chest on the ground

· Now lift your left leg in the air straight way up and bring back to touch the right leg on ground again

· Perform on opposite side too (5 times each)

(20) Side-way knee and leg movement-

· Again lie supine

· Keep palms touching the ground

· Bend legs at knees and keep the soles touching the ground

· Now move the bent knees sideways to touch the ground and again get back to normal position, alternately on both sides

· Repeat 5 times on either side

Now lie on your tummy

(21) Shalabhasana-

· It is a kind of opposite Uttanapadasana (refer 16)

· Lie on your tummy and inhale.

· Your hands should be firmly on the ground besides your body

· Now while exhaling slowly lift your legs up by about 45 to 60 degrees

· Breathe slowly and deeply

· Get your legs back to ground

· Repeat 2 to 3 times!

(22) Naukasana-

· Lie on your tummy

· Extend both your hands above your head and join the palms together as in namaskara pose

· Now lift the neck up to the chest along with your hands

· At the same time, also lift your legs at the hips with both knees straight

· This posture looks just like a nauka, means, boat

· The entire weight of the body should be carried on your tummy touching the ground

· Breathe slowly and deeply

(23) Dhanurasana-

· Lie on your tummy

· Bend your knees

· Hold the toes with backward stretched hands and hold your weight on tummy

· At the same time lift your neck up to the chest (like in naukasana)

· The end posture looks like a dhanu, means, a bow

· Breathe slow and deep

(24) Shavasana-

· This is the last asana to be done

· Lie supine with totally relaxed body

· Hands by the side

· Lie like a corpse

· Feel that you just cannot move

· But keep your senses alert

· Concentrate on your breathing

· Lie in this position for 2 to 5 minutes

Shavasana should be performed before one goes on to performing Pranayam, because mind and body has to fee rejuvenated before you embark on the next breathing exercise.


We are going to see 8 basic steps of Pranayam here. There are many more and much difficult poses too of Pranayam but these 8 are the time tested techniques approved by Yog Guru Ramdev, which I am illustrating here. These steps not only give you physical fitness on ALL levels but also improve one’s mental and visual acuity, concentration power, and positive attitude. And a blissful calmness ensues!

  • Fisrt sit in sukhasana (normal folded leg posture), padmasana (lotus posture), or vajrasana (please refer earlier asanas for padmasana and vajrasana)
  • People who cannot sit down on mat can even perform Pranayam sitting on a chair
  • Before starting Pranayam, sit with your eyes closed and try to concentrate on your slow and deep breathing for 1 to 2 minutes
  • Perform all steps with eyes closed (once you know all) to enhance one’s concentration level and feel the bliss


(1) Bhasrika-

· Inhale deeply but little forcefully and exhale in the similar fashion

· You should inhale and exhale fully to utilize your maximum lung capacity

· Believe that with each forceful and deep inhalation, you are acquiring all the positive energies of the universe and with each exhalation you are shedding all the negativism about life

· Inhale through your chest and not abdomen to expand lungs fully

· With each exhalation, slowly pull your navel inwards and upwards

· Do this for 5 to 10 minutes (Starters, go for 5 minutes only)

(2) Kapalbhati-

· This is the most important part of Pranayam

· With each normal inhalation (not forceful), exhale forcefully with a thrust

· While exhaling forcefully, each time draw your navel inwards and upwards

· Initially do this step slowly (may be 30 to 40 exhalations per minute)

· Improve it by slowly increasing the exhalations to 55 to 60 per minute

· People having high blood pressure and other cardiac problems should perform this under supervision and slowly

· Do it for 5 to 15 minutes

· Don’t let yourself fatigued during the step (initially it happens). If it happens, take mid-breaks and do again later after a few relaxing exercises

In between you can do following relaxing exercises-

  1. Sit in upright posture with legs folded. Put your hands on both knees. Now rotate the shoulders in both directions keeping neck erect. Do it 5 times in both directions
  2. Put your finger tips of both hands on the shoulders. Rotate your arms clockwise and anti-clockwise 5 times each.
  3. Bring your both arms parallel to the ground, straight at right angles to the body. Now rotate the wrists in clockwise and anti-clockwise directions 10 times each
  4. Keeping the arms straight, open and close the fists (flexing and extending at the finger joints)


(3) Bahya Pranayam-

· Inhale deeply

· Now exhale slowly and completely; hold your breath

· While doing so, flex your neck and put the chin in sternal pit

· At the same time, draw your navel inwards and upwards and also hold up the perineal muscles

· All this act is done in complete and held exhalation

· Keep in this position just for 2 to 5 seconds (depending upon your level of comfort) and inhale slowly and get back to normal position

· Remember to do this act under expert supervision initially so that you don’t do mistakes

· Repeat 3 to 5 times

(4) Agnisar-

· Inhale deeply and slowly

· Exhale forcefully and completely

· Now hold your breath and move the abdomen inside out (5 to 10 times initially, or as per your level of comfort) without inhaling

· Once you master this technique, you can do it for 15 to 20 times while holding your breath

· Now inhale slowly and deeply

· Repeat 3 to 5 times

(5) Ujjayi-

· Inhale deeply an slowly

· While inhaling, make a sound through your larynx (you should sense that the sound is coming from deep inside the throat)

· Now close your right nostril and exhale slowly

· Repeat 3 to 5 times

(6) Anulom-Vilom-

· Close your right nostril first with your right thumb

· Inhale slowly and deeply through the left nostril

· Now close the left nostril with the ring finger and little finger of right hand, while opening the right nostril and exhale through the right nostril

· Now inhale through the right nostril

· Again close the right nostril with the right thumb, while opening the left nostril and exhale through the left nostril

· It should occur rhythmically without the feeling of discomfort

· Do it for 5 to 10 minutes

(7) Bhramari-

· Close your eyes with cups of your hands with index fingers on the forehead (just above the eyebrows)

· With the thumb, close your ears near the tragus (the projection outside your ear). Do not put fingers in your ears

· Now inhale deeply and then exhale slowly with a sound through your nose (ummmm)

· Repeat 5 times

(8) Udgeet-

· Inhale slowly and deeply

· Now slowly exhale while chanting “Om”!

· Repeat at least 5 times

That is the end of 8 steps of Pranayam. Now don’t get up immediately. Sit in that posture of absolute bliss for at least 1 to 2 minutes and then begin your daily chores with the amazing surge of energy! God bless!