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Yoga Asanas for Hair Fall

Hair fall is a common problem in all human beings due to the cause of poor blood circulation, stress, depression, tension, indigestion, skin problems like dandruff, hair loss during pregnancy, medical and hair treatments, hormonal imbalance and Lack of balanced diet. So, concentrate on food that are rich in proteins, iron, silica, vitamin C,  zinc etc.,
Food listed below help in reducing hair fall:
carrots, eggs, fish, whole grains, soy milk, yogurt, dry fruits like almonds, raisins, dates, fruits like oranges, strawberries, lemon, green vegetables like cucumber, green peppers, beans, leafy vegetables like amaranthus leaves, spinach. Raw consumption of vegetables gives more nutrients than cooked vegetables.
Asanas :
Note : Beginner's Level poses - B, Intermediate Level poses - I, Advanced Level poses - Adv
Sitting poses :

• Thunderbolt pose / Vajrasana (B)
• Hare pose / Shashankasana (B)

Standing poses :

• Downward Facing Dog pose / Adho Mukha Svanasana (B)
• Standing Forward Bend pose / Uttanasana (B)
• Wide Legged Forward Bend pose / Prasarita Padottanasana (B)

Back Bends :

• Half Wheel pose / Ardha Chakrasana (B)
• Camel pose / Ustrasana (I)

Supine poses :

• Leg Lock pose / Pavanmuktasana (B)
• Bridge pose / Setu Bandha Sarvangasana (B)

Inversions :

• Shoulder Stand pose / Salamba Sarvangasana (I)
• Plow pose / Halasana (I)
• Hand stand pose / Adho Mukha Vrksasana (Adv)
• Supported Head stand pose / Salamba Sirsasana (Adv)

Pranayama :

• Breathe of fire / Kapal Bhati pranayama
• Alternate Nostril Breathing / Anulom-Vilom pranayama
• OM kar Chanting / Udgeeth pranayama
• Bellows Breathing / Bhastrika pranayama
• Dyna Meditation

Home Remedies :

•  Mix 2 to 3 tbsps of curd, 3 drops of lemon and one egg without yolk. Apply the mixture to the scalp and keep it for 20 minutes.
• 2 tbsps of fenugreek seeds soak it in 2 tbsps of curd overnight. Next day, make it a smooth paste. Apply to the scalp and keep it for 30 minutes.
• 1 tbsp of Guntagalara (Ayurvedam powder) plus 1 tbsp of Amla powder mix with water. Apply the mixture and stay for 20 minutes.
• For best result, apply one egg without yolk to the scalp weekly twice.

Note : If you know any other remedy please let me know. I will add it with your name. 

Yoga Asanas for High Blood Pressure

Note : Beginner Level poses - B, Intermediate Level poses - I, Advance Level poses - Adv


Sitting Poses :

• Easy pose / Sukhasana (B)
• Head to Knee pose / Janu Shirsasana (B)
• Seated Forward Bend pose / Paschimottanasana (B)
• Fire Log pose / Agnistambhasana (B)
• Hero pose / Virasana (I)
• Down Facing Hero pose / Adho Mukha Virasana (I)
• Cat pose / Bidalasana (B)
• Wide Angle Seated Forward Bend pose / Upavistha Konasana (I)
• Half Spinal Twist pose / Ardha Matsyendrasana (B)
• Diamond pose / Vajrasana (B)

Standing Poses :

• Big Toe pose / Padangusthasana (I)
• Standing Forward Bend pose / Uttansana (B)
• Downward Facing Dog pose / Adho Mukha Svanasana (B)

Supine Poses :

• Bridge pose / Setu Bandha Sarvangasana (B)
• Reclining Big Toe pose / Supta Padangusthasana (I)
• Wind Relieving pose / Pavanamuktasana (B)
• Double Leg Raises pose / Uttanpadasana (B)

Prone Poses :

• Bow pose / Dhanurasana (B)

Restorative Poses :

• Child pose / Balasana (B)
• Cobbler pose / Supta Baddha Konasana (B)
• Corpse pose / Shavasana (B)
• Reclining Hero pose / Supta Virasana (I)
• Legs up the wall pose / Viparita Karani (B)

Cautions :

• Down Facing Dog pose / Adho Mukha Svanasana - Support head on a Bolster / Pillow / Block
• Warrior pose 1 / Veerabhadrasana 1
• Warrior pose 2 / Veerabhadrasana 2
• Warrior pose 3 / Veerabhadrasana 3
• Extended Side Angle pose / Utthita Parsvakonasana
• Extended Triangle pose / Utthita Trikonasana- Turn head to gaze downward
• Intense Side Stretch pose / Parsvottanasana - Avoid full forward bend
• High Lunge pose / Alanasana
• Shoulder Stand pose / Sarvangasana
• Plow pose / Halasana
• Tree pose / Vrksasana - Avoid raise arms overhead

Yoga Asanas for Hamstrings

Note : Beginner Level poses - B, Intermediate Level poses - I, Advance Level poses - Adv

Sitting Poses :

• Staff pose / Dandasana (B)
• Head to Knee pose / Janu Shirsasana (B)
• Seated Wide Legged Straddle pose / Upavistha Konasana (I)
• Monkey pose / Hanumanasana (Adv)
• Compass pose / Parivrtta Surya Yantrasana (Adv)

Standing Poses :

• Standing Forward Bend pose / Uttanasana (B)
• Triangle pose / Trikonasana (B)
• Wide Legged Forward Bend pose / Prasaritta Padottanasana (B)
• Lizard pose / Utthan Pristhasana (I)
• Extended side angle pose / Utthita  parsvakonasana (B, Variations - I)
• Pyramid pose / Parsvottanasana (B, Variations - I)
• Half Moon pose / Ardha Chandrasana (I)
• Revolved Triangle pose / Parivrtta Trikonasana (I)
• Revolved Half Moon pose / Parivrtta Ardha Chandrasana (Adv)

Supine Poses :

• Happy Baby pose / Ananda Balasana (B)
• Reclined Big Toe pose / Supta Padangusthasana (B)
• Plow pose / Halasana (I)
• Sleeping Vishnu pose / Anantasana (I)

Arm Balance Poses :

• Firefly pose / Tittibhasana (Adv)

Yoga Asanas for Hips

Sitting Poses :

• Bound Angle pose / Baddha Konasana
• Head to Knee pose / Janu Shirsasana
• Knee to Ankle pose / Agnistambhasana
• Lotus pose / Padmasana
• Garland pose / Malasana
• Cow Face pose / Gomukhasana
• Pigeon pose / Eka Pada Rajakapotasana
• Seated Wide Legged Straddle pose / Upavistha Konasana

Standing Poses :

• Eagle pose / Garudasana
• Extended side angle pose / Utthita Parsvakonasana
• Extended Triangle pose / Utthita Trikonasana
• Warrior 2 pose / Veerabhadrasana 2
• Half Moon pose / Ardha Chandrasana
• Standing Forward Bend pose / Prasarita Padottanasana
• Lizard pose /Utthan Pristhasana

Supine Poses :

• Happy Baby pose / Ananda Balasana
• Cobbler pose / Supta Baddha Konasana

Bhastrika Pranayama (Bellows Breathing)

The sanskrit word "Bhastrika" means "Bellows".

Duration : Minimum : 2 minutes, Maximum : 5 minutes

Cures : Coughs, Allergy, Asthma, Throat Infection, Thyroid, Headaches, Tonsils, Cold, Nasal Blockages, Diabetes, Sinus, Eye, Ear, Throat, Mouth, Brain, Nose, Tooth problems

Process :

1. Sit in a comfortable asana like Sukhasana/ Padmasana/ Vajrasana or on a chair
2. Keeping the torso, neck and head erect
3. Close the mouth
4. Place the hands on the knees with palms facing up or in gyan mudra (i.e., index and thumb fingers are touching each other)
5. Breathe in through the both nostrils forcefully, till the lungs are full and the diaphragm is stretched
6. Breathe out forcefully too, but the abdominal cavity does not blow up due to the air breathed in
7. After finishing one round, relax and take a few slow and deep breathe
8. While practicing this pranayama a hissing sound will produce
9. 30 strokes = 1 round. So, can do 2 to 3 rounds daily for good results

Short cut : Breathe in (Pooranaka) and Breathe out (Rechaka) are done with the same amount of force.

Who should not do :

• Heart aliments, Hernia, Vertigo and HBP patients should avoid this pranayama.
• Person with poor lungs capacity should avoid.
• Head cold, Earaches, Chronic respiratory imbalances, Pregnancy, Schizophrenia and other Mental imbalances should avoid this breathing exercise.

Things to Remember :

• If you feel dizzy or nauseous should slow down immediately and return to normal breathe.
• Who suffering with Acute respiratory disorders should not start with this pranayama. They should start with Anulom-Vilom Pranayama.
• In summer season, reduce the number of reputations, Can do only  1 or 2 minutes.

Bhramari Pranayama

The sanskrit word "Bhramari" means "Humming black bee".

Duration : Minimum : 11 times, Maximum : 21 times

Cures : Mental Stress, Fatigue, HBP, Agitation, Heart Diseases, Migraine, Paralysis, Ears, Nose, Eyes, Mouth problems, Diabetes, Depression, Acidity, Tonsil, Tired, Asthma, Anxiety, Thyroid problems, Respiratory Diseases

Shitali Pranayama

The sanskrit word "Shitali" means "Cool".

Cures : Tumor, Jaundice, Skin Diseases, Acidity, Indigestion, Constipation, Gangrene, Leprosy

Kapal Bhati Pranayama (Breathe of Fire)

The sanskrit word "Kapal" means "Skull" and "Bhati" means "Shine".

Duration : Minimum - 5 minutes, Maximum - 10 minutes

Cures : Kidney problems, Skin problems, Eye problems, Diabetes, Sugar, BP, Obesity, Chronic and Acute diseases, Asthma, Respiratory troubles, Constipation, Allergies, Heart, Lungs and Brain Diseases, Digestive Disorders

Process :

1. Sit in a Sukhasana or Padmasana
2. keep the spine tall and the hands resting on the knees
3. Keep the face in relax manner
4. Breath in deeply through the both nostril, filling the lungs with full of air
5. Breath out through the nostrils with the forceful contraction of belly muscles quickly. The air is pushed out of lungs by contraction of the diaphragm
6. After done, relax and take a few long and deep breaths 
7. 30 exhalations = 1 set. So, can do 3 sets daily for good results

Short cut : "Inhale" (Pooranaka) normally and "Exhale"(Rechaka) forcefully.

Benefits :

• This pranayama clears the skull, sinus and respiratory tract
• Helps to remove toxins
• Reduces fat in the abdominal region
• Gives peace and stable mind
• It expands the capacity of the digestive system, circulation system and respiratory system

Who should not do : 

• Women during menstrual periods and pregnancy should avoid.
• Avoid after overeating.
• If there is a pain in belly or chest or fever or headache should avoid.
• Do not practice if there is any serious injury in the respiratory tract.
• Avoid when you have any nasal congestion like a head cold or ear infection.

Things to Remember :

• People with heart diseases or HBP or Spondylosis or Slip disc or Hernia should do it slowly.
• If you feel dizzy or nauseous should slow down immediately and return to normal breathe.
• Who suffering with acute respiratory disorders should not start with Bhastrika or Kapal Bhati. Can start with Aulom Vilom Pranayama

Ujjayi Pranayama (Victorious Breathe)

The word sanskrit "Ujjayi" means "Victorious". This pranayama is also known as "Hissing Breathe" or "Ocean Breathe" or "Psychic Breathe" .
Cures : Thyroid, Heart Diseases, Asthma, Tonsil, Cold, Cough, Stress, Blood Pressure, Throat related problems, Snoring problem, Psychosomatic Diseases.

Anulom Vilom Pranayama (Alternate Nostril Breathing)

The word sanskrit "Anulom " means "Alternate ". This pranayama is also known as Nadishuddhi or Nadi shodhan.
Cures : Heart Diseases, HBP, Sinus, Paralysis, Depression, Migraine, Stress, Mental Tension, Diabetes, Anxiety, Acidity, Obesity, Constipation, Flatulence, Headache, Allergy, Asthma, Parkinson, Snoring, Gastric Problem, Respiratory Problems, Cartilage, Arthritis, Heart Blockages, Vat - cuf - pit

Marjariasana / Cat - Cow Pose

How to perform Cat - Cow Pose :

• Place your hands and knees on the mat
• Your shoulders are just over the wrists and hips are directly over the knees
• As you inhale, tilt the tailbone and pelvis up, let the spine curve downward, lift your head up stretch gently and look straight
• As you exhale, tilting the pelvis down, raising the spine up, pulling the chest and stomach in and try to touch your chin to your chest
• Do this pose for 9 times
• Slowly, go to child pose ( as shown in the video Balasana / Child Pose), bring your chest down to rest on thighs

Things to Remember :

• Don't force your chin to your chest
• Ensure your elbows should be straight
• Make sure your concentration on the posture

Benefits :

• Reduces lower back pain
• Increases flexibility of spine
• Relieves stiffness in spine and back
• Relieves stress in neck and shoulder area

Related Links:

• Balasana / Child Pose 
• Bhajangasana / Cobra Pose

Shalabhasana / Locust Pose

Shalabhasana has two types of postures. They are:

Eka Pada Shalabhasana

Dwi Pada Shalabhasana

How to perform Eka Pada Shalabhasana :

• Lie down on the mat with the face downwards
• Stretch your legs so that your toes are flat down on the floor
• Place your hands at the sides of the body
• Inhale slowly, raise your left leg up as high as possible and look straight
• Hold the pose as long as you can
• While exhaling, bring your leg down
• Repeat the same process to your right leg

How to perform Dwi Pada Shalabhasana :

• Lie down on the mat with the face downwards
• While Inhaling, try to raise your both the legs as high as possible and look straight
• Hole the pose as long as you can
• Exhale slowly, bring your legs down towards the ground and relax

Things to Remember :

• Your whole body should be straight and stiff
• Repeat this asana atleast 2 to 3 times daily
• At initial stage you can hold the pose for 5 to 8 seconds. While in regular practice you can hold for more seconds
• Make sure your concentration on the pose

Benefits :

• It helps to cure chronic constipation
• It helps to cure diabetes and prostate gland problems
• It gives good effort to the whole body and helps to tone up spine, lungs, chest, neck and shoulder
• This cures various abdominal troubles including problems in the area of kidneys, liver and pancreas

Dhanurasana / Bow Pose

How to perform Dhanurasana :

• Sleep on your stomach on the mat
• Bend your knees to hold ankles with your hands
• Elevated your head and chest from the ground
• Pull your feet as further away as possible while inhaling 
• While in pose, look up
• Hold the pose as long as you can
• Then come out of the pose while breathe out

Things to Remember :

• After completed the pose for 3 times, ensure do Pavan muktasana ( as shown in the Pavan muktasana video)
• At initial stage you can hold pose for 5 to 8 seconds. While in regular practice you can hold for more seconds
• Repeat it 3 times per a day
• Make sure your concentration on the pose

Benefits :

• Improves digestion
• Improves function of kidneys and liver
• Increases spinal strength and flexibility
• Helps from menstrual problems
• Improves blood circulation to heart and lungs
• Strengthens back muscles, thigh muscles and hips

Ustrasana / Camel Pose

How to perform Ustrasana / Camel Pose :

• First sit on the vajrasana ( as shown in the vajrasana video )
• Raise your knees hip width apart
• Place your palms on your waist
• Straightens your back up as you inhaling and then slowly lay your upper body down
• Bring your hands down one at a time to hold on to your heels and push your chest forward as you exhaling
• Hold the pose while breathe in and out deeply
• Come out of the pose slowly and relax with doing Child pose ( as shown in Balasana / Child pose video )

Things to remember :

• Repeat it  2 to 3 times daily
• Make sure your concentration on the pose
• At initial stage you can't do directly. So, you can do with the help of yoga blocks

Benefits :

• Improves spinal flexibility
• Stretches the throat, chest and abdominal muscles
• Stretches the ankles and thighs
• Stimulates the organs of the abdomen and neck
• Relief from back problems

Related Links :

• Balasana / Child Pose

Navasana / Boat Pose

How to perform Boat pose / Navasana :

• Sit on your knees, close to your chest and feet on the ground
• Elevate your knees and and hold them with your hands
• Straighten your back up and stretch your legs towards straight
• Extend your arms out forward or hold the lower part of your knees for balance
• Hold the pose for a while and then come out of the pose

Things to remember :

• Do the pose at least 3 times per a day
• Initially you can hold the pose for 10 to 20 seconds. While in regular practice you can hold it for 1 minute
• The knees should be straight
• Make sure your concentration on the pose

Benefits :

• Strength in the abdomen
• Stretches the upper thighs
• Improves digestion
• Helps from stress
• It stimulates the kidneys
• Strengthens the hip and spine 
• Increases flexibility

Rules for effective yoga

Rules :

• For yoga practice, we need Comfortable clothing, Calm place and Yoga mat
• It is best to do the yoga in the early morning or late evening with an empty stomach
• It is better to do the yoga daily without any gap
• Start yoga with the warm up exercise so that your body and mind will relax
• Each pose consists of 3 stages
• 1. Going into a pose 2. Holding a pose 3. Coming out of a pose
• After coming out of a pose, you would have some rest with deep breathe rather than directly moving on next pose. At least give gap between each pose for 60 seconds
• Each posture requires combining the mind, body and breathing practices

Bhujangasana / Cobra Pose

Steps to perform Bhujangasana:

• Sleep on your stomach on the mat
• Inhale slowly, bend your chest, head, neck upwards with the help of palms
• Hold in the asana as long as you can
• Exhale slowly, come to starting position and relax

Things to remember :

• The elbows should be straight
• Retain your legs and toes in a straight line on the mat
• While in posture, focus your eyes towards the sky
• Make sure your concentration on the pose
• Daily do at least 2 to 3 times

Benefits :

• Improves the digestion
• Strengthens the spine, chest, shoulders 
• Stretches the arms and waist
• Decrease menstrual problems
• Increases flexibility
• Improves the oxygen and blood circulation

Parivartita Chakrasana / Lateral Bending Pose

How to perform Parivartita Chakrasana :

• Stand straight on the mat and relax the arms at the sides of the body
• Now, raise your hands in a  straight line at the shoulder level
• Raise your right hand up and left hand down
• Bend laterally to the left side, try to touch the right ear with the right upper arm and right palm facing towards the sky
• Keep your left hand loosely at the side of the body
• Hold in the pose as long as you can 
• Now, slowly come up to the starting position and bring both hands down, close your eyes and relax
• Repeat the same process for the right lateral bend

Things to remember :

• Ensure your knees, heels and feet are together and straight
• Keep your back straight and looking straight in front of you
• Initially, your shoulders and spine will ache or pain. In regular practice, pain will reduce
• Breathe normally
• Daily, do at least 2 to 3 times 

Benefits :

• Helps to reduce stomach fat
• Increases the lungs capacity
• Stretches the arms and shoulders
• Reduces the fat at the sides of abdomen