Nutrition for Vigour and Vitality
Your food shall be your medicine.
Hippocrates
Diet plays a vital role in the maintenance of good health and in the prevention and cure of disease. In the words of Sir Robert McCarrison, one of the best known nutritionists, ‘The right kind of food is the most important single factor in the promotion of health ; and the wrong kind of food is the most important single factor in the promotion of disease. "
The human body builds up and maintains healthy cells, tissues, glands and organs only with thehelp of various nutrients. The body cannot perform any of its functions, be they metabolic,hormonal, mental, physical or chemical, without specific nutrients. The food which providesthese nutrients is thus one of the most essential factors in building and maintaining health.
Nutrition, which depends on food, is also of utmost importance in the cure of disease. Theprimary cause of disease is a weakened organism or lowered resistance in the body, arisingfrom the adoption of a faulty nutritional pattern. There is an elaborate healing mechanism within the body but it can perform its function only if it is abundantly supplied with all the essentialnutritional factors.
It is believed that at least 45 chemical components and elements are needed by human cells. Each of these 45 substances, called essential nutrients, must be present in adequate diets. The list of these nutrients, include oxygen and water. The other 43 essential nutrients are classified into five main groups, namely carbohydrates, fats, proteins, minerals and vitamins. All 45 of these nutrients are vitally important and they work together. Therefore, the absence of any of them will result in disease and eventually in death.
Research has shown that almost all varieties of disease can be produced by an under-supply of various nutrients. These nutritional deficiencies occur on account of various factors, including the intense processsing and refining of foods, the time lag between the harvesting and consumption of vegetables and fruits, the chemicals used in bleaching, flavouring, colouring and preservingfoods and the chemical fertilisers, fungicides insecticides and sprays used for treating the soil. Therefore, as a first principle of nutrition, one should insist upn whole meal flour and whole meal bread and avoid the white stuff.
Research has also shown that diseases produced by combinatins of deficiencies can be corrected when all the nutrients are supplied, provided irreparable damage has not been done. A well-balanced and correct diet is thus of utmost importance for the maintenance of good health and the healing of diseases. Such a diet, obviously should be made up of foods, which incombination would supply all the essential nutrients.
It has been found that a diet which contains liberal quantities of (I) seeds, nuts, and grains , (ii) vegetables and (iii) fruits, would provide adequate amounts of all the essential nutrients. These foods have, therefore, been aptly called basic food groups and the diet contains these food groups as optimum diet for vigour and vitality. It is described, in brief, below : (I)Seeds , nuts and grains :
These are the most important and the most potent of all foods and contain all the important nutrients needed for human growth. They contain the germ, the reproductive power which is of vital importance for the lives of human beings and their health. Millet, wheat, oats, barley, brown rice, beans and peas are all highly valuable in building health. Wheat, mung beans, alfalfa seeds and soya beans make excellent sprouts. Sunflower seeds, pumpkin seeds, almonds, peanuts and soya beans contain complete proteins of high biological value.
Seeds, nuts and grains are also excellent natural sources of essential unsaturated fatty acids necessary for health. They are also good sources of lecithin and most of the B vitamins . They are the best natural sources of vitamin C, which is perhaps the most important vitamin for the
preservation of health and prevention of premature ageing. Besides, they are rich sources ofminerals and supply necessary bulk in the diet. They also contain auxones, the naturalsubstance that play an important role in the rejuvenation of cells and prevention of premature ageing.
(ii) Vegetables :
They are extremely rich source of minerals, enzymes and vitamins. Faulty cooking and prolonged careless storage, however, destroy these valuable nutrients. Most of the vegetables are, therefore, best consumed in their natural raw state in the form of salads. There are different kinds of vegetables. They may be edible roots, stems, leaves, fruits and seeds. Each group contributes to the diet in its own way. Fleshy roots have energy value and good sources of vitamin B . Seeds are relatively high in carbohydrates and proteins and yellow ones are rich in vitamin A. Leaves, stems and fruits are excellent sources of minerals, vitamins, water and roughage.
To prevent loss of nutrients in vegetables, it would be advisable to steam or boil vegetables in their juices on a slow fire and the water or cooking liquid should not be drained off. No vegetable should be peeled unless it is so old that the peel is tough and unpalatable. In most rootvegetables, the largest amount of mineral is directly under the skin and these are lost ifvegetables are peeled. Soaking of vegetables should also be avoided if taste and nutritive value are tobe preserved.
(iii) Fruits :
Like vegetables, fruits are an excellent source of minerals, vitamins and enzymes. They areeasily digested and exercise a cleansing effect on the blood and digestive tract. They containhigh alkaline properties, a high percentage of water and a low percentage of proteins and fats.Their organic acid and high sugar content have immediate refreshing effects. Apart fromseasonable fresh fruits, dry fruits, such as raisins, prunesand figs are also beneficial. Fruits are at their best when eaten in the raw and ripe states. In cooking, the loose portions ofthe nutrient salts and carbohydrates. They are most beneficial when taken as a separate mealby themselves, preferably for breakfast in the morning. If it becomes necessary to take fruits with regular food, they should form a larger proportion of the meals. Fruits, however, make better combination with milk than with meals. It is also desirable to take one kind of fruit at a time. For the maintenance of good health, atleast one pound of uncooked fruits should form part of the daily diet. In case of sickness, it will be advisable to take fruits in the form of juices. The three basic health-building foods mentioned above should be supplemented with certainspecial foods such as milk, vegetable oils and honey. Milk is an excellent food. It is considered as " Nature’s most nearly perfect food." The best way to take milk is in its soured form - that is, yogurt and cottage cheese. Soured milk is superior to sweet milk as it is in a predigested form and more easily assimilated. Milk helps maintain a healthy intestinal flora and prevents intestinal putrefaction and constipation.
High quality unrefined oils should be added to the diet. They are rich in unsaturated fatty acids, vitamin C and F and lecithin. The average daily amount should not exceed two tablespoons .Honey too is an ideal food. It helps increase calcium retention in the system, prevents nutritional anaemia besides being beneficial in kidney and liver disorders, colds, poor circulation and complexion problems. It is one of the nature’s finest energy-giving food. A diet of the three basic food groups, supplemented with the special foods, mentioned above,will ensure a complete and adequate supply of all the vital nutrients needed for health, vitality and prevention of diseases. It is not necessary to include animal protein like egg, fish or meat in this basic diet, as animal protein, especially meat, always has a detrimental effect on the healing process. A high animal protein is harmful to health and may cause many of our common ailments.
Daily Menu
Based on what has been stated above, the daily menu of a health-building and vitalising diet should be on the following lines
Upon arising :-
A glass of lukewarm water mixed with the juice of a half a lemon and a teaspoon of honey, or a glass of freshly squeezed juice of any available seasonable fruit such as apple, pineapple, orange, sweet lime and grapes.
Breakfast :-
Fresh fruits such as apple, orange, banana, grapes, or any available seasonal fruits, a cup of butter-milk or unpasteurised milk and a handful of raw nuts or a couple of tablespoons of sunflower and pumpkin seeds.
Mid-morning snack :
One apple or a banana or any other fruit.
Lunch :
A bowl of freshly prepared steamed vegetables using salt, vegetable oil and butter for seasoning, one or two slices of whole grain bread or chappatis and a glass of butter-milk.
Mid-afternoon :
A glass of fresh fruit or vegetable juice or any available fruit.
Dinner :
A large bowl of fresh salad made up of green vegetables, such as tomatoes, carrot, cabbage, cucumber, red beet and onion with lime juice dressing, any available sprouts such as alfalfa seeds, and mung beans , a warm vegetable course, if desired, one tablespoon of fresh butter, cottage cheese or a glass of butter-milk. The above menu is a general outline around which an individual diet can be built. It can be modified and changed to adopt to specific requirements and conditions. The menu for lunch and dinner is interchangeable.
Do not drink liquids with meals. The water should be taken half an hour before meals or an hour after meals. Milk, buttermilk, and vegetable soups are foods and can be taken with meals.
10.Optimum Nutrition For Vigour And Vitality 11.Miracles Of Alkalizing Diet 12.Vitamins & Their Importance In Health & Disease
13.Minerals & Their Importance In Nutrition 14. Amazing Power Of Amino Acids 15. Secrets Of Food Combining 16. Health Promotion The Vegetarian Way
17. Importance Of Dietary Fibre 18. Lecithin - An Amazing Youth Element 19. Role Of Enzymes In Nutrition 20.Raw Juice Therapy
21.Sprouts For Optimum Nutrition
Sleep is one of nature’s greatest inventions and blessings of life. It is a periodic rest of the body which is absolutely essential for its efficient functioning. It has been called " most cheering restorative of tired bodies. " Sleep is the indispensable condition to the recuperation of energy. We go to bed fatigued and get up refreshed. Sleep repairs the wear and tear of the body and mind incurred during waking hours. Nothing is so restorative to the nerves as sound and uninterrupted sleep. Sleep is thus a vital element in a total way of life. It is a basic need in man’s mental as well as physical life.
During sleep most of the functions of the body are carried on at the lowest level possible in health.
Heat production is from 10 to 15 per cent below the basal level.
The mechanism regulating the body temperature are less sensitive than in the waking state and are depressed by 0.5 to 1.0 degree F.
The rate of the heart is reduced by 10 to 30 beats per minute and a decline in blood pressure of about 20 mm occurs in quiet restful sleep.
The urine volume is considerably reduced, but its concentration in solids is increased. The tone of all the skeletal muscles is lessened. The eyes are usually rolled upward and the pupils constricted.
Loss of sleep exerts seriously detrimental effects upon the nervous system. Long periods of wakefulness may cause profound psychological changes such as loss of memory, irritability, hallucination and even schizophrenic manifestations. During the last World War, prisoners in Nazi concentration camps who kept awake for days by strong lights and blaring wireless sets, collapsed. Sleep versus rest For correct living, it is essential to differential between sleep and rest. At rest the body is disturbed by all exterior noises ; but in sleep it is screened from them by partial loss of consciousness and also by what is called " dream protection. " One useful purpose of the dream is to convert outside noises that might awake the sleeping person, into fantasies that do not disturb him. During rest the limbs are normal, but in sleep they swell. Blood flows from the brain, distends the arteries, and makes the limbs bigger. IN sleep more muscles are relaxed than in rest, though the sleeping person changes his position about 35 times in one night, without knowing it. Many organs which work during rest suspend their activities in sleep. Thus the recouping value of sleep is much more than that of rest or simple lying down. Theories of sleep Many theories of sleep have been advanced to explain the temporary loss of consciousness which we know as sleep. The oldest theory is that sleep is induced by a reduction in the blood supply to the brain or at least to conscious centres. This is known as ischemic theory. Even the ancient Greek physicians were aware that the carotid artery was in a way concerned with the onset of sleep. The name itself expresses this belief. The Greek word ‘ Karotides’ for carotid arteries is derived from karoo which means ‘put to sleep.’ In modern times, the drowsiness after a meal, presumably due to the diversion of blood from the brain to the digestive organs, is cited in support of the ischemic theory. Another important theory about sleep is the chemical theory. As a result of experiments in the metabolism of sleeping subjects, it is considered that the fatigue inducing sleep may be a mild form of blood poisoning or toxaemia. This " poisoning" is believed to be brought on by the expenditure of energy during the waking hours. According to this theory, every contraction of a muscle and every impulse passing through the brain or the nerves breaks down a certain amount of tissue. The debris from broken down tissue is then thrown into the bloodstream. In the waking state, much of the waste from broken down tissue is got rid of through the natural eliminating processes of lungs, kidneys, bowels and skin. But there comes a saturation point when there is such an accumulation of waste that it cannot be disposed of by these processes and it then invades the grey matter of the brain. In such an eventuality, mental and physical altertness are impaired. It is nature’s warning that the waste product must be reduced to replenish the lost energy. So we get tired and the urge to get sleep becomes irresistible. During sleep, the cells and tissues that break down to produce toxic waste become less active and the production of toxic waste is vastly reduced. Simultaneously, constructive activities take place within the body during sleep, which rebuild the broken down tissue.
Another theory places a sleeping centre in the hypothalamus. Many of the bodily changes in sleep such as constriction of pupils, reduced frequency of heart beat, increased gastric tone and secretion are manifestations of the activity of hypothalamus nuclei, especially parasympathetic centres. Perhaps some of the sleeping pills affect this centre in the brain.
Although the various theories have certain amount of experimental evidence to support them, none has really solved what is the most mysterious process in our lives. All we know is that sleep substitutes constructive measures for the destructive processes of our waking hours. We cannot live without sleep. Duration Another mystery about sleep is that no two persons need the same amount of sleep. Dr. Nathaniel Kleitman, Associate Professor of Physiology at the University of Chicago, who conducted years of extensive experiments at the University’s "Sleeping Laboratory" says that there is no more a normal duration of sleep than there is normal height and weight. A study of 25 subjects spread over thousands of nights showed that the average amount of sleep needed to feel well rested is seven-and-a-half hours, though individuals varied from six to nine hours.
According to Dr. Demmis Williams, a noted authority on sleep, the amount of sleep needed for an individual’s well-being, is determined by what he feels he needs, not by what other people, including the doctor, think is reasonable. On the whole, women sleep from 45 minutes to one hour more than men. The amount of sleep required varies at different ages as follows :
New Born : 18 to 20 hours
Growing children:10 to 12 hours
Adults : 6 to 9 hours
Aged persons : 5 to 7 hours
The depth of ordinary restful sleep fluctuates throughout the sleep. In most adults, sleep deepens through the first hour, after which it lightens rather sharply and then more gradually until morning or until the usual time of wakening. IN growing children, however , sleep deepens a second time for a little while. According to Dr. Lindlahr, a famous naturopath, two hours before and two hours after midnight are the most valuable for sleep of all the twenty-four hours of the day. In these four hours, mental and physical vigour are at their lowest ebb and sleep is soundest and most natural. It is believed that three-quarters of our sleep consists of whatis called ‘ slow wave sleep.’ The restorative processes occur during this time. The remaining quarter is taken by what is called ‘rapid eye movement (REM) sleep.’ It is also called paradosical or dreaming sleep and it comes in episodes of about 20 minutes duration about five times in a night. It involves dreaming, irregular heart rates, raised blood pressure and erection of the penis. It is in this phase of sleep that normal healthy young men may have wet dreams. Both forms of sleep are considered equally important, being normal sleeping rhythms. Sleeping positions There are many theories about good and bad sleeping positions. Practically everyone changes positions several times during sleep. Hence how one starts out is of no consequence. It is a good thing we do turn about in our beds. If we did not, we would awake in the morning stiff, having maintained the same position all night. For proper sleep, however, one should not sleep on one’s back but on the side with one or both legs brought well up and the head and the shoulder slightly forward. Sleeping pills are no remedy for sleeplessness. They are habit-forming and become less effective when taken continuously. They lower the I.Q. dull the brain and can prove fatal if taken in excess or before or after alcohol. The side-effect of sleeping pills include indigestion, skin rashes, lowered resistance to infection, circulatory and respiratory problems, poor appetite, high blood pressure,kidney and liver problems and mental confusion. Sleeping well is an art. It needs a perfect blend of healthy habits and control of mind. A clean body and mind, relaxed mood, physical exercises, and perfect dietary control are some of the basic sleep-inducing methods. Unpleasant situatins at bed time such as arguments, quarrels, watching a horror movie, listening to loud music which would create anxiety, fear, excitement and worries should be avoided. Such situations stimulate the cerebral cortex and tend to keep one awake. The sleeping place should be well ventilated, with balanced temperature and free from noises. The bed should be neither too hard nor too soft, but comfortable. The pillow should not be too hard or too high. The bed clothes should be loose-fitting and light coloured. Another important rule is not to have heavy food shortly before bed time.
Chromotherapy is a method of treatment of diseases by colour. It is best used as a supportive therapy along with other natural methods of preserving health such as correct diet, adequate rest and relaxation, exercise, yogic asanas and so on. According to practitioners of chromotherapy, the cause of any disease can be traced to the lack of a particular colour in the human system. Colour therapy is a technique of restoring imbalance by means of applying coloured light to the body. It was a popular method of cure even in ancient times. Some 2,500 years ago, Pythagoras applied colour light therapeutically and ‘colour halls’ were used for healing in ancient Egypt, China and India. The pioneer of modern colour therapy was Niels Finsen of Denmark. Following the discovery, in 1877, of the bactericidal action of solar ultra-violet energy,Finsen studied the possibility of assisting the healing of wounds with visible light. He subse- quently used red light to inhibit the formation of smallpox scars and, in 1896, founded a Light Institute ( now the Finsen Institute of Copenhagen) for the phototreatment of tuberculosis. In 1932, Gerrard and Hessay, two Californian psychologists, scientifically established that blue light had a calming effect and red a stimulating power on human beings. Blue and red colours are considered at the two extremes with yellow representing the midpoint. These are also the three principal colours in a rainbow. A patient is first subjected to an examination to ascertain which colour he lacks. The deficiency is determined by observing the colour of the eyeballs, nails, urine and excrement. In cases of the lack of red the eyes and nails will be bluish, and the urine and excrement white or bluish. If there is a deficiency of the blue colour, the eyes and nails will be reddish and urine and excrement yellowish or red.
Every substance on earth contains colour. Even the rays cast on earth by celestial bodies contain colour in the form of white light. The rays of the sun contain seven different colours violet, indigo, blue, green, yellow, orange and red. These are natural colours which are highly beneficial to the maintenance of health and for healing diseases. A well-known authority on chromotherapy, "sunlight is the principal curative agent in nature’s laboratory and where light cannot enter, disease does. Chlorosis, anaemia, leukaemia, emaciation, muscular debility, degeneration of heart and liver, dropsical effusion, softening of bones,nervous excitability, physical deformity, stunted growth and consumption are the result of excluding oneself from the beneficial effects of sunlight. " Sunlight plays an important role in the recovery from chronic diseases. Judicious use of sunlight can be part of the curing process in almost every affliction. The rays of the sun improve digestion and nutrition, quicken blood and lymph circulation and increase the elimination of impurities through the skin.
The action and effect of various colours on the body and their healing qualities are as follows : Red : Symbolic of heat, fire and anger. It is a stimulating and energising colour. It stimulates arterial blood and brings warmth to cool extremities. Used as a general tonic, it is very valuable in the treatment of diseases like low blood pressure, rheumatism, paralysis, anaemia and advanced cases of tuber- culosis. Orange : Symbolic of prosperity and pride, orange is useful for stimulating blood supply and energising the nerves. It is beneficial in the treatment of kidney and gall stones, hernia and appendicitis. It is also used to stimulate the milk producing action of breasts after childbirth. Violet: Violet is beneficial in the treatment of nervous and emotional disturbances, arthritis, acute cases of consumption and insomnia. Yellow : Associated with joy and happiness, yellow is laxative and diuretic. It is a stimulant to the brain, the liver and the spleen. It is also effective in the treatment of diabetes, indigestion, kidney and liver disorders, constipation, eye and throat infections, syphillis and impotence. Purple : Purple or indigo combines the blood-warming red and the cooling antiseptic blue. It is an excellent stimulant without being an irritant. It is beneficial in the treatment of advanced stages of constipation, hydrocle , leucorrhoea, many disorders of the stomach and womb , cataract , migraine and skin disorders. It exerts a soothing effect on the eyes, ears and the nervous system. Green : Made up of the blue and yellow, green is regarded as a colour of harmony. It is a mild sedative. It is useful in the treatment of nervous conditions, hay fever, ulcers, influenza, malaria , colds, sexual disorders and cancer. It preserves and strengthens eyesight. Being highly medicinal and depressive, it is of great help in the treatment of inflammatory conditions. Blue : Cool, soothing and sedative, blue alleviates pain, reducing bleeding and heals burns. It is beneficial in the treatment of dysentery, colic, asthma, respiratory disorders, high blood pressure and skin aberrations. IN a study at the New EnglandStateHospital in the United States, 25 members of staff with normal blood pressure were bathed in blue light for half an hour. It resulted in universal fall in blood pressure. The blood pressure rose when red light was applied.
Methods of Treatment
There are two methods of treating diseases by colour :
i.By the application of light through different coloured glasses ; and ii. By external or internal use of colour-charged water.
In the first method , sheets of glass, 30 cms. X 36 cms. of the required colours are needed. These are placed at the window frames or any other convenient place in such a way that the sun’s rays can pass through them and fall directly on the patient’s body. The usual duration of the colour treatment is 30 minutes. In case of local application, a pane of glass can be placed in front of the diseased part so that the light passing through the glass falls on the afflicted area. At night lanterns can be used for the purpose. A single lantern can have glass panes of four different colours and the required colour can be focussed on the patient or the affected parts. In the second method, coloured bottles are needed. These bottles should be cleaned and filled up to three-fourths level with fresh well water, distilled water or rain water. The bottles should be corked and then placed in bright sunlight for three to four hours. After this exposure, the water is said to acquire medicinal properties and this colour-charged water can be used both internally and for external applications. Wounds and ulcers can be washed with this water and it can also be used to massage the affected parts or applied as compress on them. For internal use, an adult can take 30 ml. of colour-charged water as a single dose. The dose can be repeated as required.
Diet
A correct and balanced diet is essential during the treatment of diseases through chromotherapy. The patients should take food items with analogous colouring. The various colours contained in different food items are :
Red :
Beets, radish, red cabbage, tomatoes, watercress, most red-skinned fruits,red berries and water melon.
Orange:
Orange-skinned vegetables and fruits such as carrot, orange, apricot, mango, peach and pappaya.
Violet:
Egg plant, berries, black carrot and purple grapes.
Yellow :
Lime and lemon, sweet lime, grapes, pumpkin, melon, banana, mango, yellow apple and guava.
Purple:
Foods having both blue and violet colouring.
Green :
Most of the green vegetables and fruits such as gourds, spinach, plantain, lettuce, pea, green mango, gooseberry, pears, beans , etc.
Blue :
Blue plum, blue beans, blue grapes, etc.
Contraindications
There are some important contraindications to colour treatment which should be borne in mind while adopting this mode of cure. For instance, the red colour would be injurious in a naturally inflammatory condition of the system, and in case of persons with feverish and excitable temperament. If the red light is employed for too long and frequently, it may produce dangerous fevers. The danger can be obviated by using the red light for a few minutes at a time or by placing a wet bandage over the head.
Similarly, yellow should not be used when the nerves are very active or irritable. Yellow or orange reddish tones may prove injurious in fevers, acute inflammations, delirium, diarrhoea, neuralgia, palpitation of the heart and any condition of over- excitement.
In cases of paralysis, chronic rheumatism, gout, consumption and in all cold, pale and dormant conditions of the system, blue, indigo and violet may prove too cooling and constricting and should be avoided.
Prana means ‘ vital force ‘ and Ayama means ‘ control ‘ in Sanskrit. Thus Pranayama means the control of the vital force through concentration and regulated breathing. By means of controlled breathing that is, inhaling and exhaling by holding the breath for a fixed time and changing the rhythm of inspiration and expiration, it is possible to influence the life-force in the body. Pranayama is the process by which such conscious control is achieved through controlled and rhythmical breathing . Pranayama purifies the channels along which the life stream of ‘prana’ flows in the body and prevents various disorders. It increases one’s resistance to respiratory diseases. The best position in which to practice pranayama is the padmasana or lotus pose. If for some reason that position is difficult to adopt, it can be done while sitting in any comfortable pose. The important thing is to keep the back, neck and head in a straight line. The body should be in its natural relaxed condition and this can be achieved by resting a few minutes in shavasan. If necessary, use your right finger and thumb on either side of the nose to control the right and left nostrils during inhalation and exhalation. In practicising pranayama, a ratio of two to one should be maintained throughout, that is, the exhalation time should be double that required for inhalation. For instance, if inhalation takes 5 seconds, exhalation should take 10 seconds. Both inhalation and exhalation should be smooth and quiet.
Some varieties of pranayama beneficial in the treatment of common ailments are as follows : 1.Anuloma -viloma : This is also known as Nadishuddhi pranayama. Sit in any comfortable meditative pose, keeping your head,neck and spine erect. Rest your left hand on your left knee. Close your right nostril by pressing the tip of your right thumb against it. Breathe out slowly through the left nostril. Inhale slowly and deeply through the left nostril, keeping the right nostril closed. Close your left nostril with the little finger and ring finger of your right hand and exhale through the right nostril. Then inhale through the right nostril, keeping the left nostril closed and, lastly, exhale through the left nostril, keeping the right nostril closed. This completes one round ofanuloma-viloma. Repeat the entire process. Inhaling and exhaling should be done very slowly, without making any sound.
This pranayama is a process of purification. It strengthens the lungs and calms the nerves. It helps cure cough and cold, insomnia, chronic headache and asthama. 2.Ujjayi : Sit in any comfortable meditative pose. Inhale slowly, deeply and steadily through both nostrils with a low uniform sound through the glottis. Hold your breathe for a second or two after inhaling and then exhale noisily only through the left nostril, keeping the right nostril closed. Do this as often as required. This pranayama clears the nasal passage and helps the functioning of the thyroid gland and benefits respiratory disorders, especially bronchitis and asthama. Persons suffering from high blood pressure should not practice ujjayi. 3.Bhastrika : ‘Bhastrika’ means ‘bellows.’ It is performed by instant and quick expirations of breath. There are many varieties of bhastrika. The simplest technique is as follows : Sit in padmasana. Do 20 strokes of kapalbhati. Inhale and exhale rapidly, making a puffing sound. This is a good exercise for abdominal viscera and lungs. 4.Sheetali : Sit in padamasana or any other comfortable posture. Stick your tongue out about an inche from the lips, rolled up at the sides to form a channel like a bird’s beak. Suck in air through the channel. After a full inhalation, slowly close your mouth, hold your breath and exhale slowly through both nostrils. This completes the exercise. Repeat as required. This pranayama cools the body and mind, activates the liver and bile and has beneficial effects on the circulation and body temperature. 5.Sitkari : IN sitkari a sound is produced while inhaling by opening the mouth a little, placing the tip of the tongue against the lower front teeth and then sucking the air in slowly. After holding your breath, exhale through both nostrils. This exercise helps to control thirst, hunger and laziness. 6.Suryabhedan : ‘Surya-nadi ‘ is the right nostril and ‘ ChandraNadi’ is the left nostril. In this pranayama, one always uses the right nostril for inhalation. Sit in padmasan or any other suitable posture. Keep your head, neck and back straight. Inhale through the right nostril. Hold your breath and then exhale through the left nostril. Hold your breath and then exhale through the left nostril. Repeat as often as required. This pranayama increases gastric juices and helps digestion. It also fortifies the nervous system and clears the sinuses. 7.Bhramari : In this pranayama, the buzzing sound of a bee is produced and hence it is called bhramari. Keep your mouth closed while inhaling. Exhale through both nostrils, producing the humming sound of a bee. This pranayama affects the ears, nose, eyes and mouth and makes the complexion glow. It also helps those suffering from insomnia.
