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    !

The Ardha-matsyendrasana helps in cultivating flexibility and strength in the spine. Its a great ³cool
down´ pose that also smoothes stiff necks and upper back and tension caused by stress, poor posture,
or prolonged periods of sitting in one position.

The alternating compression and release of the abdominal region flushes this area with blood and give
massage the internal organs. Muscles of the stomach and hips are also toned from repeated practice
of this asana.

Half Spinal Twist Pose

     
    !

- Sit comfortable in a cross-legged position.

- Straighten both legs out in front. While bending your right knee, bring the heel of the right foot close
to the left hip.

- While breathing-in bend the left knee upward and place the left foot flat on the floor to the right of
the right leg with ankle touching the right thigh.

- While turning the spine to the left straighten your right arm and bring it around to the left knee and
grasp the left foot.

- Turn your head as far as possible to the left and bend the left arm behind your back. Keep your
spine, neck and head aligned and continue to exert effort at turning to the left.

- Repeat the same posture to the other side.

Durations/Repetitions of the Half Spinal Twist Pose (Ardha-matsyendrasana)

This asana can be held for as long as you are comfortable. Repeat 2-3 times both sides.


" !

      c    "  !

Paschimottanasana (Forward Bend Pose) tones up Kidney and abdominal organs keeping them free
from sluggishness. Paschimottanasana (Forward Bend Pose) also improves digestion and decreases
belly fat. Due to extra stretch given to the pelvic region more oxygenated blood is supplied and the
gonads receive sufficient nutrition.

Seated Forward Bent Pose

       c    "  !

- Start the asana with sitting on a mat with your legs stretched out straight in front of you.

- While breathing-out slowly bend forward and try to touch your feet without bending your knees.

- If you feel a constriction while bending, straighten up slightly and then try and bend further forward
as far as you can go.

- Hold the position as long as you are comfortable.

- Now breathe-out and slowly return back to position #1.


'!

    # 
   '$ !

Viparitakarani Asana (Legs-ups-the-wall) relieves tired or cramped legs and feet and gently stretches
the back legs, front torso, and the back of the neck.

Legs Up The Wall Pose

     # 
   '$ !

- Sit next to a wall with the side of your body on the wall and your knees bent into the chest.

- Now bring your lower back onto the floor while bringing the legs up the wall and keep the upper
body supported with the elbows on the floor.

- Slowly release the elbows and lower the whole back down to the floor.

- Hold the posture for several minutes.

- Now return back to normal position with bringing the knees into your chest and roll to your side.

Durations/Repetitions of the Legs-up-the-wall Pose (Viparitakarani Asana):

Hold the asana for 30 to 60 seconds atleast.


 !

    

This Pranayama refreshes the body, mind & purifies the blood. It removes excess heat in the body &
cools the system thus reducing anger, anxiety and stress. This is also good for high BP, constipation,
indigestion, acidity, ulcers, fever, skin disease and spleen enlargement. It harmonizes the secretions
of reproductive organs and all the endocrine system.

     

‡ Open your mouth & stretch your tongue outside the lips foliding it like a pipe.

‡ Inhale gently through the folded tongue with opened eyes with the hissing sound like a snake & feel
the coolness at the back of the throat.

‡ Then take the tongue inside your mouth, close the lips firmly and close your eyes holding the breath
as long as you can.

‡ Very ± very slowly exhale through the nose keeping your mouth firmly closed. Imagine the cool
breat spreading through your entire nervous system.

‡ Sheetali Pranayama can be practised for 10 minutes.

ð%&c '  (
During the nine days of Navratras, many Indians observe certain fasting rules, or follow certain
dietary pattern or refrain from eating certain foods, as a cultural practice. Now, its great to have
cultural practices and to follow them, but we wanted to discuss the broader health aspects behind
them, and how they can be really leveraged to get the health benefits. Let¶s first look at Navratras
from a broader cultural perspective.

potato-chips

The practice of abstaining from food or certain foods is of course to show your respect to the Gods,
but there could be a hidden health angle to it, helping you detox your body, improve your immunity
and overall health. Let¶s show you how

The navratras happen twice a year .. both at the time of changing seasons, going from cold to warm
or vice versa. Its common knowledge that changing seasons makes our body more prone to external
infections, leading to common cold, etc. A common way to reduce your chances of infection. Now, the
nine days of Navratri might actually help you do just that.

Let¶s first look at the foods that people refrain from during navratri- all meats, alcohol, grains like
wheat, regular salt, etc.
Let¶s start with each meat. Eating and digesting meat is known to be harder for your body, than
vegetarian food. Refraining from meat consumption makes it easier for your body to digest food, and
thus helps your body focus on healing & immunity building processes« We¶re not saying you need to
turn vegetarian. Just that, it might be healthier to be vegetarian.

Now, there might be multiple corner case studies out there showing that alcohol has some health
benefits, but we¶re willing to bet that alcohol is best not consumed, and can find you many more
studies that show that alcohol is unhealthy, beyond just making you gain weight and even creating an
imbalance of hormones. Your body processes alcohol like poison, and can take upto 2 days to process
even a single serving of alcohol. So, not consuming it for these 9 days clearly would be good for your
body.

Coming to wheat like grains« these grains contain gluten. And there are studies showing that the
consumption of gluten based foods can reduce the immunity levels to varying degrees among
individuals. As we mentioned, its the changing season during this period, so this might help.

Now, coming to the consumption of rock salt. Even Yoga recommends using rock salt, for detox
purposes. So, 9 days of primarily using rock salt in your diet might have internal health benefits, like
detoxification, etc.

Many people who follow the dietary guidelines of navratri, might stick to these rules, but many tend to
bend the rules, and consume large amounts of sugar based foods, lots of fried foods, or even high salt
foods, using navratris as an excuse. This kind of a dietary pattern is not exactly going to help you
detox, or make your body healthier. In fact, it will make you unhealthier and gain more weight,
besides a negative effect on other health factors, like blood pressure, blood glucose levels.

We think it¶s great to celebrate, but if you¶re going to follow the navratri food pattern, then why not
really leverage the health benefits of those 9 days. If you follow it the healthy way, you will of course
be healthier, and could be fitter also!