Noose Yoga Pose (Pasasana)

In the noose pose, the arms are wrapped around the squatting legs and the hands are clasped behind the back, forming a "noose."

This position, suitable for intermediate and advanced students, is described in the Full Pose section below. First we'll look at a simpler version of this twist, using the wall as a prop.

(posh-AHS-anna)

pasa = a snare, trap, noose, tie, bond, cord, fetter

Noose Yoga Pose: Step-by-Step Instructions

Step 1:

Stand in Tadasana (Mountain Pose) next to a wall with your feet hip-width and parallel to each other. Ideally, you will stand forearm distance from the wall. So, as you stand in Tadasana with the wall on your right side, turn to the right and press your right palm into the wall-from wrist to elbow, your forearm should be parallel to the ground. Adjust your distance to the wall accordingly and turn your torso back to center.

Step 2:

Bend your knees into a full squat, with your buttocks sitting on your heels. If you're not able to get the heels fully on the floor, squat with the heels raised on a thickly folded blanket or sandbag.

Step 3:

Swing your knees slightly to the left. As you exhale, turn your torso to the right and press both hands into the wall. As your left hand presses into the wall, the elbow should press against the outside of your right knee. Support the pose by using your right hand for leverage-the right hand will be high and the left hand will be low. For the full pose, it's necessary to close any space between the left side of the torso and the tops of the thighs. So work the back of the left arm down the leg, moving the back of the left shoulder toward the outside of the right knee.

Step 4:

Press the knee and arm (or shoulder) firmly against each other. Use this pressure to lengthen the left side of your torso out of the inner groins, sliding it along the tops of the thighs. There's a tendency in these deep twists to harden the belly, so try to keep your belly soft.

Step 5:

Keep the right hand on the wall or bring the palms together with the elbows angled sharply away from each other. Use the pressure of the palms to increase the twist.

Step 6:

Stay in this pose for 30 seconds to a minute. Release the twist with an exhalation, then repeat for the same length of time to the left.

Yoga Pose Information:

Sanskrit Name - Pasasana

Pose Level - 1

Contraindications and Cautions:

• Avoid deep squats with any knee injury
• Lower-back injury
• Herniated disk

Modifications and Props:

Beginning students often aren't able to easily squat for Pasasana. It's possible though to learn the rudiments of this pose while sitting on a chair. Sit near the front edge of the seat. Press the left hand to the outside of the right knee and twist to the right. You can push the right hand against the chair back to help lift the spine and improve the twist. After a few breaths, if this position is relatively comfortable, lean slightly forward and press the left forearm to the knee. Again wait for a few breaths and, if possible, lay the left side of the torso down near the top thighs and press the left elbow to the knee. Press the palms firmly and evenly against each other. Hold for a few breaths, untwist the torso and lift up with an inhalation. Repeat to the left for the same length of time.

Deepen the Pose:

To increase the twist, use the bottom arm (the one wrapped around the legs) to pull down on the top arm.

Theraputic Applications:

• Asthma
• Mild back, shoulder, and neck tension
• Indigestion
• Flatulence
• Menstrual discomfort
• Sciatica

Preparatory Poses:

• Ardha Matsyendrasana
• Baddha Konasana
• Balasana
• Bharadvajasana
• Gomukhasana
• Malasana
• Marichyasana III
• Marichyasana I
• Parivrtta Parsvakonasana
• Supta Baddha Konasana
• Supta Padangusthasana
• Virasana

Follow-up Poses:

Pasasana is usually performed near the end of a long seated-twist sequence, though it could be used as a warm-up for twists like Ardha Matsyendrasana (Half Lord of the Fishes Pose) and Marichyasana III (Marichi's Pose, variation III).

Health Benefits:

• Stretches and strengthens the ankles
• Stretches the thighs, groins, and spine
• Opens the chest and shoulders
• Stimulates the abdominal organs
• Improves digestion and elimination
• Improves posture

Partnering:

A partner can help you deepen the twist. Squat near a wall, so that you are twisting away from the wall. In this example you will be twisting to the right and the wall will be to your left side. Have your partner sit on the floor on your right side. Perform steps 1 and 2 as described above. Have your partner put his soles on your outer thigh to brace you, then take hold of your left wrist. He should gently pull on your wrist and arm, helping you to move the back of the left shoulder closer to the right knee.

Variations:

For the full pose, perform steps 1 through 3 as described above. Then snug the knee into the armpit, bend the elbow, and swing the forearm around the front of the shins. Position the hand just to the outside of the same-side shin. Then exhale and sweep the other arm behind the back. Grasp the top hand (or wrist) with the bottom hand.

Content & Image Courtesy: https://www.yogajournal.com/poses/noose-pose

Frozen Meals: Good or Bad?

When you’re in a time crunch, it’s easy to turn to packaged frozen meals. However, mixed messages on the healthiness of frozen meals can be confusing. Are they healthy or filled with junk?

The Good:

1. Quick and portable: Time can be a major obstacle to preparing healthy meals. Instead of turning to fast food or take-out, some frozen meals can be a healthy alternative that are ready in minutes. Look for options that contain plenty of veggies and lean protein.
2. Variety: Frozen meals are available in a wide variety of cuisines and flavors, making it hard to get bored from eating the same thing. Additionally, many brands are trying to boost the healthiness of their meals by offering low-calorie and heart healthy options. Some brands are also offering organic meals.
3. Portion sizes: One of the best qualities of frozen meals is that they are pre-portioned. This means no measuring or stressing over serving sizes. Just remember to look at the food label, which will provide a clear picture of the nutrients of the meal.

The Not-So-Good:

1. High sodium content: Many frozen meals are high in sodium. Fortunately, many brands are offering lower-sodium options. Look for the “low-sodium” or “reduced-sodium” labels on the packaging, and choose frozen foods with less than 600 mg per serving1. Remember, sodium recommendations suggest eating less than 2,300 mg per day.
2. Preservatives: In order to preserve freshness, frozen meals may contain preservatives in order to extend shelf-life, preserve quality, and minimize microbial growth. Some companies contain more than others, so compare companies to see which best works for you.
3. Expensive: A frozen meal can range from $1- $6. Organic brands tend to be more expensive, but you can still find some low-sodium and calorie options at lower price points.

Also Read: 9 Foods You Should Never Eat

The Bottom Line:

Frozen meals can be healthy, quick, and convenient option (although nothing can compete with good old healthy home cooking!). You can now find a variety of frozen meals that are lower in calories and sodium and cost less than fast food or take-out meals. A good rule of thumb when selecting frozen meals is to look for ones with less than 500 calories and 600 mg of sodium.

Content & Image Courtesy: http://tobyamidornutrition.com/2018/02/frozen-meals-good-or-bad/

Plank Yoga Pose

Nurture your love-hate relationship with Plank Pose. A beginner's best friend, it's the perfect precursor to more challenging arm balances.

Plank Pose: Step-by-Step Instructions

Step 1

Start in Adho Mukha Svanasana. Then inhale and draw your torso forward until the arms are perpendicular to the floor and the shoulders directly over the wrists, torso parallel to the floor.

Step 2:

Press your outer arms inward and firm the bases of your index fingers into the floor. Firm your shoulder blades against your back, then spread them away from the spine. Also spread your collarbones away from the sternum.

Step 3:

Press your front thighs up toward the ceiling, but resist your tailbone toward the floor as you lengthen it toward the heels. Lift the base of the skull away from the back of the neck and look straight down at the floor, keeping the throat and eyes soft.

Step 4:

Plank Pose is one of the positions in the traditional Sun Salutation sequence. You can also perform this pose by itself and stay anywhere from 30 seconds to 1 minute.

Yoga Pose Information:

Pose Level - 1

Contraindications and Cautions:

• Carpal tunnel syndrome

Modifications and Props:

Do Adho Mukha Svanasana with your index fingers and thumbs pressed against a wall. Inhale the torso forward, as above, and press the crown of your head against the wall. Use the pressure of the head on the wall to learn about the release of the shoulder blades down the back.

Deepen the Pose:

Open the space between the shoulder blades. As you press the outer arms inward, push the inner borders of the shoulder blades into this resistance. Make sure you don't narrow across the collar bones to do this. This is a useful action to learn for poses like Bakasana and Sirsasana.

Also Read: Hero Yoga Pose (Virasana)

Preparatory Poses:

• Adho Mukha Svanasana
• Chaturanga Dandasana

Follow-up Poses:

• Adho Mukha Svanasana
• Bakasana
• Chaturanga Dandasana

Beginner's Tip:

To help strengthen the arms in this pose, loop and secure a strap around your upper arms, just above the elbows. Push the inner arms out against this strap. Release the outer arms from the shoulders to the floor, and lift the inner arms from the bases of the index fingers to the shoulders.

Health Benefits:

• Strengthens the arms, wrists, and spine
• Tones the abdomen

Partnering:

A partner can help you learn about the lift of the top thighs in this pose. While in the position, have your partner loop a strap around the topmost thighs, just where they join the pelvis, and lift up. Press your tailbone down, against this lift, and lengthen along your back thighs through your heels.

Variations:

Just as Adho Mukha Svanasana has a one-leg-lifted variation, so does Plank Pose. After coming into the position, inhale and lift one leg parallel to the floor. Press strongly through the raised heel and lengthen through the crown of your head, keeping the tailbone pressed towards the pubis. Hold for 10 to 30 seconds, exhale the foot to the floor, then repeat with the left leg for the same length of time.

Content & Image Courtesy: https://www.yogajournal.com/poses/plank-pose

Can Omega-3’s Help With Mental Health?

This post was sponsored by the Global Organization for EPA and DHA Omega-3s (GOED). All thoughts are my own.

One-in-10 people world-wide are afflicted with depression or anxiety disorders according to a 2016 World Health Organization Report. Emerging research suggests that omega-3s play a role in supporting various mood disorders. As May is National Mental Health Awareness month, plus I am personally affected by anxiety, I wanted to highlight the research and let you know how to get your omega-3s.

Also Read: 10 Benefits of Magnesium

Linking Mental Health and Nutrition:

Between 1990 and 2016 there was a 50% rise in mental disorders with a treatment cost of $1 trillion. There is emerging and compelling evidence suggesting that nutrition plays a role in mental disorders, just like it does in other health conditions like heart disease and diabetes.

The connection between mental health and nutrition isn’t new. A study published almost 20 years ago in The Lancet found that the prevalence for major depression was reduced in countries where fish consumption was higher. Further, the 2015 Dietary Guidelines Advisory Committee report, which compiles the evidence-based review that set the basis for the 2015-2020 Dietary Guidelines for Americans, states that, “relationships may exist between eating patterns and some neurocognitive disorders and congenital anomalies.” 

The report further concludes that there is some, albeit limited, evidence that a diet emphasizing seafood, fruits, vegetables, nuts and legumes – the same components of a Mediterranean style of eating – is associated with a lower risk of depression in men and non-perinatal women (that is, women who are not pregnant, not about to be pregnant, or who were recently pregnant).

The Link Between Mental Health and Omega-3s:

A 2016 meta-analysis with over 150,000 participants examined the relationship between fish consumption and depression. Researchers found that folks who regularly consumed high levels of fish were nearly 20% less likely to have depression compared to folks who did not consume much fish.

Many believe that it’s the omega-3s found in fish, especially fatty fish, that is the key nutrient responsible for these mental health benefits. Three of the most common omega-3s are EPA, DHA and ALA. Both EPA and DHA are found in fatty fish like salmon, anchovies, and mackerel. ALA is a short-chain omega-3 found in plant foods like flax seeds and walnuts.

ALA serves as a source of energy and is a building block for making EPA and DHA. However, our bodies don’t convert ALA to EPA and DHA very well, so it’s best to get EPA and DHA directly by eating fatty fish or taking an omega-3 supplements.

A 2010 study looked at EPA and DHA levels in folks with depression and found that blood levels of EPA and DHA are lower in those with major depression. A 2016 study showed clinical benefits to taking EPA verses a placebo in folks with depression.

How To Increase Your Omega-3s?

Based on the research available there seems to be a link between mental health and omega-3 fats. This is just another reason to make sure you take in your omega-3 fats. Here are several ways to do so:

1. The Dietary Guidelines for Americans recommends eating 8 ounces of seafood per week, in two, 4-oz servings; preferably of “oily” fish like salmon, mackerel, sardines, anchovies, and trout. Use this chart to find out which fish is the highest in omega-3s.
2. You can take a high-quality omega-3 supplement every day. When choosing a supplement look for the amount of EPA and DHA per serving and how much you need to get a full serving. Most health professionals recommend 250mg to 500mg of combined EPA and DHA per day for adults.
3. Look for EPA and DHA-fortified foods and beverages at your local grocery store such as milk, yogurt, bread, and chocolate. Fortified foods typically have between 30-100 mg of EPA and DHA per serving.

Content & Image Courtesy: http://tobyamidornutrition.com/2018/05/can-omega-3s-help-with-mental-health/#comment-40482

Health and Hygiene

Health is the normal and sound state of the body. This is a great source of peace and happiness.

Health refers to a state of sound mind and physically fit body free from any disorder, sickness or ailment. In simple words, health refers to the physical, emotional and psychological well-being of a person.

Hygiene refers to the good practices that prevent diseases and leads to good health, especially through cleanliness, proper sewage disposal, and supply of safe drinking water. It refers to all those activities that are done for improving and preserving, maintaining sound health.

The proverb says that health is wealth. It is truly said that of all things in the world health is the most valuable that one can possess. Money is no doubt a pleasant thing. However, it can give no pleasure to a man of ruined health. As body and mind are closely connected, the mind cannot be sound and cheerful without sound health.

Value and benefits of Good Health:

Life is a great struggle, and health is the best weapon to be successful in the battle of life. A healthy man can enjoy life in every way. An unhealthy man lives a most miserable life. He may have intelligence, merit and wealth, but he cannot put them to use and reap their benefits.

Hygiene Habits for Good Health:

Pure water: Pure water is another source of good health. A great deal of sickness is caused by using impure water. People in villages often bathe, and wash clothes and cattle in tanks. If this water is used for drinking purposes, it may bring disastrous diseases. To make water pure it should be boiled, so that it may not do any harm.

Balanced and Nutritious Food: Wholesome food keeps our health good. A part of the food we take serves as fire to keep the body warm; another part forms flesh to give us strength. Pure milk is the most nutritious food. Vegetables and many other things that we generally take are nutritious food. A mixed diet is the best food for us. Stale and rotten food is dangerous for health. Meals should be taken at fixed times. Over-eating causes many diseases. Special care is necessary about food when any epidemic prevails.

Cleanliness: Cleanliness is necessary for good health. It is the most important hygiene habit. Dirt spreads diseases, because germs thrive in it. They move about with the dust in the air, so a dirty man is easily attacked with diseases. The man, who has a clean body and puts on clean clothes, is free from dirt and dust, and no disease can attack him easily. Daily bathing is a good habit. It keeps our body clean. We should keep our clothes, beddings, food, utensils, and all other things neat and clean. No dirt should be allowed to gather near our houses. We should also keep our teeth and nails clean. We should remember that cleanliness is next to godliness.

Eye Care: We should take great care of our eyes. Both inadequate light and excess of light are harmful to our eyes. Eyes become fatigued by study and require some rest. Bathing the eyes with cold water at night is a good hygiene habit.

Other Measures for Good Health:

Regular Exercise: Regular physical exercise is necessary to keep good health. Walking in the open air every morning and evening strengthens the muscles of the limbs and quickens the circulation of blood. A game every day before sunset is very advantageous. A man, taking regular exercise, will be much better fitted for the duties of life than a languid bookworm will.

Pure Air: The first requisite is pure air. To secure good health we must have a sufficient supply of fresh air. For this we should keep the environment clean.

Proper Sleep: Many people sleep too much. This renders them indolent. On the other hand, a zealous student goes to the opposite extreme. Both of these practices injure health. ‘Early to bed and early to rise’ is the best course.

Conclusion:

We must learn proper hygiene practices to preserve our health. Too much work or exercise, eating or drinking are injurious to health. A regulated life is very helpful to a sound health. Above all, the mind too, must be kept clean and pure.

Content Courtesy: https://www.importantindia.com/22150/health-and-hygiene/