Wednesday, 12 September 2018

Bow Pose or Dhanurasana - Yoga Instructions, Benefits and Precautions


Bow Pose – Dhanurasana:

Dhanurasana or Bow pose is a pose that takes care of your whole body. In which the body resembles the shape of a bow in the final position, thus the asana called as Bow Pose. It stretches your spine, abdominal muscles, back, shoulders, thighs, and groin. It is a versatile, excessive total body-opening back-bend. Remember to involve your core muscles, motivating the spine to bend constantly, instead of depending in the lower back. Regular practice will reduce lower back pain and release tension.

Step-By-Step Instructions for Bow Pose (Dhanurasana):


  • Lie down in prone position with your hands beside your torso, forehead on the floor and palms facing upward. Exhale and bend the knees, Bring up your heels as close as you can to your bumps. Reach back with your hands and hold onto your ankles. Ensure that your knees aren’t wider than the width of your hips. Keep your knees hip width throughout the pose.

  • Inhale and firmly lift your heels away from your bumps and, at the same time raise your head, chest, and thighs away from the floor. This will have the result of pulling your upper torso and head off the ground. Make sure your elbows should not bend.

  • Draw your tailbone down toward the floor, and keep your back muscles soft. The weight of your body is resting on your abdomen and hips. As you continue lifting the heels and thighs higher, squeeze your shoulder blades strongly against your back to open your heart. Pull the tops of the shoulders away from your ears. Look straight ahead with a smile on your face.

  • With the belly squeezed against the floor, breathing will be tough. Breathe more into the back of your torso, and always keep in mind not to stop breathing.

  • If you are a beginner you can use your pants or wrap a strap around the front of your ankles and hold the ends of the strap, keeping your arms fully stretched to practice getting into the position.

  • Hold this pose for about 20 to 30 seconds. Take a deep breath and release the pose as you exhale, and lie silently for a few breaths. You can repeat the pose two or three time and more.

Benefits of Bow Pose (Dhanurasana):

  • Proven to be the best pose to cure delayed periods and PCOS
  • Stimulates the function of reproductive organs
  • Opens and strengthens the heart region
  • Beneficial for people suffering from constipation and other stomach disorder
  • Good for a diabetic patient as it stimulates the pancreas to produce enough insulin hormones
  • Stimulates the organs of the abdomen and provides an expansive stretch for the front body
  • Strengthen and increase endurance of your pelvic muscles
  • Opens the shoulders, chest, neck and hip flexors
  • Mitigate menstrual discomfort and constipation
  • Improves digestion & massages the digestive organs
  • Helps people with kidney disorders
  • Provides relief from headache
  • Good stress and fatigue buster
  • Strengthens the upper back

Precautions for Bow Pose (Dhanurasana):

  • People with high or low blood pressure must not practice the bow pose
  • If u had a neck injury or back pain are also advised not to practice this
  • Pregnant women must not try this asana as well


Friday, 31 August 2018

5 Simple Ways to Make Your Hair Soft and Silky, Natural Hair Tips


Avoid expensive harsh chemical treatments on your hair and give some natural love. It is not only economical but also safer to do so.

Hair fall, hair damage, split ends, greasy hair, dandruff, dry and unmanageable hair are the most common hair problems which we face. There are many reasons for this - like pollution, chemical-based hair products, weather conditions, stress, exposure to hard water and low protein diet.

Just like the skin on your face, your scalp skin also can get oily, that can lead to dandruff and irritation. Similar to face skin, your scalp contains sebaceous glands that produce oil (sebum). In the right amount, sebum helps make your hair soft and shiny. Your scalp needs exfoliation, just like you exfoliate the skin on your face. Scalp can also benefit from being treated in a similar way to how we treat the skin on our face like scrubbing and masks. Just like a face mask, there are no certain instructions for the frequency to use a scalp mask. Generally, use anywhere from twice a week to once a month.

Eggs: Eggs are one of the most common soft hair tips. High in proteins, vitamins, lecithin and fatty acids and it promotes sebum secretion to ensure moisturization of hair and scalp. Eggs enhance shine and moisture to your hair and strengthen the strands.

Take the white yolk of an egg and mix with a tablespoon of olive oil or almond oil and add little honey to it and make a thick paste. Apply this paste to your hair and cover it with a shower cap for 30 minutes. Then use a mild shampoo and wash the mixture out. Egg mask for hair is known to nourish the scalp and when you add neem oil to it, it can also act as an effective remedy for a dry and itchy scalp.

Banana: Banana makes your hair soft, manageable, and shiny. It prevents hair fall, dandruff and provides nourishment to your hair. Take 1 banana mashed, 2 tbsps. beaten curd, 1tbsp honey and 1/2 lemon. Mix all the ingredients and make a fine paste. Apply this to your hair and cover your hair and let the mask sit for 20 minutes. Rinse it off with lukewarm water and condition your hair as normal.

Aloe Vera and Honey: Aloe Vera works as natural conditioner and helps fight against scalp diseases and promotes hair growth. Honey instantly adds shine to your hair. Mix the two liquids and apply all over your hair, evenly. Rinse it out with shampoo after 20-30 mins.

Honey and Milk: Honey is a natural moisturizer that absorbs and retains moisture in your hair. It also adds shine and luster to your hair, making for one of the best smooth hair tips. Mix 2 spoonsful of honey in half cup of milk and mix it very well. Now pour this mixture into a spray bottle and spray it all over your hair. Then give a gentle massage to your scalp. Leave it for 15 minutes and then rinse it out with warm water and a last rinse of cold water.

Onion and Ginger: Onion improves blood circulation and provides the hair follicles with sufficient nourishment. Its anti-bacterial properties fight with scalp infections that might contribute to hair loss. Ginger helps with dandruff and dry, itchy scalp. Squeeze the grated onion and ginger and collect the juice.
Pour this liquid into a spray bottle and apply it on your scalp with gentle massage for 5 minutes. Then wash it off with mild shampoo.