In a recent episode of an enlightening podcast, I had the privilege of delving into the fascinating world of neuroscience and the groundbreaking potential of stem cell therapy. Dr. Alok Sharma, a renowned expert in the field, shared his extensive knowledge on a range of captivating topics that left me in awe of the incredible advances being made in medical science.

One of the most awe-inspiring aspects discussed in the podcast was the potential of stem cell therapy to treat previously incurable diseases. Dr. Sharma highlighted the remarkable progress being made in harnessing the power of stem cells to restore and regenerate damaged tissues and organs. From neurological disorders to degenerative conditions, stem cell therapy offers a promising avenue for finding effective treatments and even potential cures. The implications of this research are nothing short of revolutionary, offering hope to countless individuals and their families.

This episode sparked a profound sense of optimism and curiosity within me. As we continue to unravel the mysteries of the human body and mind, it is clear that our collective efforts in neuroscience and regenerative medicine are worth the investment. By embracing these advancements and supporting further research, we have the opportunity to shape a future where previously unimaginable treatments become a reality.

I am 21 weeks pregnant and doing my prenatal yoga with Kavita Ma'am since last 2 months. She is absolutely perfect in her work. Initially had offline sessions with her but than shifted to Bangalore so doing online sessions with her. She takes care of how much exercise is appropriate for me individually and changes accordingly to my health. She takes care of each and everything though online or offline. I am very happy with many good changes in me. She makes sure that all my sessions are interesting.

I recommend her for pre natal classes and I am sure she will be equivalently good in post natal and normal yoga too.

Ekagrata, or one-pointedness, is a state of focused concentration in which the mind is centered on one object or thought. Ekagra chitta refers to a mind that is completely focused and undistracted. The benefits of ekagra chitta include improved mental clarity, reduced stress and anxiety, and the ability to accomplish tasks more efficiently. It can also lead to deeper spiritual practices and greater self-awareness.

Dhanurasana, also known as Bow Pose, has numerous benefits for the body and mind. Some of the key benefits of Dhanurasana include:

• Strengthens the Back: Dhanurasana is an excellent pose for strengthening the muscles of the back, including the erector spinae, which help to maintain proper posture and prevent back pain.

• Stretches the Chest and Shoulders: As you arch your back and lift your chest in Dhanurasana, you'll feel a deep stretch in your chest and shoulders. This helps to counteract the forward-slouching posture that is common in our modern lives.

• Stimulates the Digestive System: Dhanurasana stimulates the digestive organs, including the liver, pancreas, and intestines, which can improve digestion and relieve constipation.

• Relieves Stress and Fatigue: Dhanurasana is a great stress-reliever, as it helps to calm the mind and reduce tension in the body. It can also help to combat fatigue and boost energy levels.

• Improves Respiratory Function: Dhanurasana opens up the chest and lungs, which can improve respiratory function and increase oxygen intake.

• Tones the Abdomen: Dhanurasana engages the abdominal muscles, which can help to tone and strengthen the core.

• Increases Flexibility: Dhanurasana is a deep backbend that requires flexibility in the spine, hips, and shoulders. Regular practice of this pose can improve overall flexibility and range of motion.

Overall, Dhanurasana is a powerful posture that can have a profound impact on the health and well-being of the body, mind, and spirit. It is counterindicated during periods, pregnancy, any sort of hernia and other abdominal issues.

As with any yoga practice, it's important to listen to your body and practice safely and mindfully

Anuloma Viloma pranayama or alternate nostril breathing is a pranayama that involves breathing through one nostril and exhaling through the opposite nostril and repeating the same on the other side. It is believed to have several benefits for both physical and mental well-being.

Some of the benefits of Anuloma Viloma pranayama include:

• Calming the mind: Anuloma Viloma pranayama helps to balance the flow of breath and energy in the body, which can have a calming effect on the mind and nervous system.

• Reducing stress and anxiety: Regular practice of Anuloma Viloma pranayama may help to reduce feelings of stress and anxiety by slowing down the breath and promoting relaxation.

• Improving lung function: By alternately closing and opening the nostrils while breathing, Anuloma Viloma pranayama can help to improve lung function and increase the capacity of the lungs.

• Improving focus and concentration: The practice of Anuloma Viloma pranayama is believed to help improve focus and concentration by training the mind to be more present and aware during the breath.

• Balancing the nervous system: Anuloma Viloma pranayama helps to balance the sympathetic and parasympathetic nervous systems, which can help to reduce feelings of stress and anxiety and promote overall well-being.

Sprouting is the process of germinating seeds, grains, or legumes by soaking them in water until they begin to sprout, or grow a small shoot. This process can be done at home, and it's a simple way to increase the nutritional value of these foods and make them more easily digestible. Some of the benefits of sprouting include:

• Increased nutrient content: Sprouting increases the levels of vitamins and minerals, such as vitamin C, vitamin A, and iron in seeds, grains, and legumes.

• Improved digestibility: Sprouting can make seeds, grains, and legumes easier to digest by breaking down complex sugars and proteins.

• Enzyme activation: Sprouting activates enzymes that help the body to break down and absorb the nutrients in the food.

• Improved taste: Sprouting can improve the taste of seeds, grains, and legumes and make them more flavorful.

• Enzyme inhibition: Sprouting can inhibit enzyme inhibitors that can interfere with nutrient absorption.

• Alkalizing effect: Sprouting can alkalize the body, which may be beneficial for individuals with an acidic pH

• Cost-effective: Sprouting is a low-cost way to access fresh food at home, it doesn't require cooking, baking or canning

• Versatility: Sprouted seeds, grains and legumes can be eaten raw, cooked, or added to salads, sandwiches, and other dishes.

It's worth mentioning that sprouting also increases the risk of bacteria contamination, it's important to pay attention to sprouts cleanliness and hygiene while preparing them, also, not all seeds, grains, and legumes are suitable for sprouting, so it's important to research the ones you want to sprout.

Grape juice is a good source of antioxidants and has several potential health benefits:

• Improve heart health: Some studies have shown that drinking grape juice may help lower blood pressure and improve cholesterol levels, which can help reduce the risk of heart disease.

• Anti-inflammatory effects: The antioxidants in grape juice, such as resveratrol, may help reduce inflammation in the body.

• Improve brain function: Some research suggests that the compounds in grape juice may have a positive effect on brain function and may even help protect against age-related cognitive decline.

• Anticancer properties: Some studies have shown that the antioxidants in grape juice may help protect against certain types of cancer, such as breast and colon cancer.

• Weight management: Grape juice is a low-calorie beverage, and substituting it for higher-calorie drinks may help with weight management.

It's important to remember that grape juice should be consumed in moderation, as it is high in sugars.

Prasarita Padottanasana, also known as Wide-Legged Forward Bend, is a standing forward bend yoga pose that has a number of benefits for the body and mind. Some of the benefits of practicing Prasarita Padottanasana include:

• Stretching the legs and spine: This pose stretches the hamstrings, calves, and lower back muscles, which can help to improve flexibility and reduce stiffness in these areas.

• Relieving stress and anxiety: Forward bends have a calming effect on the mind and can help to reduce stress and anxiety. For a more calming effect the forehead can be rested on a bolster. For people who are not able to access the full version, a chair/ stool can be used as a prop to rest the forehead on.

• Improving digestion: This pose can help to stimulate the digestive system, which can aid in digestion and the elimination of waste from the body.

• Improving balance: Prasarita Padottanasana requires balance and stability, which can help to improve balance and coordination in other yoga poses and in daily life.

• Strengthening the legs and core: As you hold this pose, you are also strengthening your legs and core muscles, which can improve overall physical strength and stability.

• This pose is also helpful to decrease the symptoms in menstrual cramps and excessive bleeding.

Prasarita Padottanasana is a great pose for improving flexibility, relieving stress, improving digestion, and building strength in the legs and core.

Orange juice is a good source of several essential nutrients, including vitamin C, folate, and potassium. Here are some potential benefits of consuming orange juice:

• Boost your immune system: Vitamin C is an important nutrient that helps to support the immune system. Orange juice is a good source of this nutrient, and it may help to reduce the severity and duration of colds and other infections.

• Help lower blood pressure: Potassium is an electrolyte that helps to regulate blood pressure. Orange juice is a good source of potassium, and increasing your intake of this nutrient may help to lower blood pressure.

• Support heart health: Some studies suggest that consuming orange juice may help to lower the risk of developing heart disease. This may be due to the presence of compounds such as flavonoids and hesperidin, which have been shown to have heart-protective effects.

• Improve digestion: Orange juice is a good source of dietary fiber, which can help to support healthy digestion.

• Support brain health: Folate, a B vitamin found in orange juice, plays a role in brain function and the production of neurotransmitters. It may also help to reduce the risk of cognitive decline and age-related brain disorders.

It's important to note that while orange juice can be a healthy part of your diet, it's also high in natural sugars and calories. To get the most benefits, it's best to consume it in moderation and as part of a balanced diet.

Ushtrasana, also known as Camel Pose, is a pose that can have many benefits for the body and mind. Some potential benefits of practicing Ushtrasana include:

• Stretching the front of the body: Ushtrasana stretches the muscles in the front of the body, including the chest, abdomen, and quadriceps. This can help improve posture and flexibility.

• Strengthening the back muscles: This pose also helps to strengthen the back muscles, which can improve spinal stability and reduce the risk of back pain.

• Improving digestion: Ushtrasana can help stimulate the digestive system and improve digestion.

• Reducing stress: This pose can help to reduce stress and anxiety by calming the mind and promoting relaxation.

• Improving respiratory function: The deep, controlled breathing used in Ushtrasana can help improve respiratory function and expand the lungs. When we hold this pose for a long time say 2-3 minutes we see many changes in our breathing pattern and consequently on the mind. However it is not an easy posture to hold and requires regular practice of asanas.

Flat feet, also known as pes planus or fallen arches, is a condition in which the arch of the foot collapses, causing the entire sole of the foot to come into contact with the ground. Flat feet can cause pain and discomfort, and may lead to other foot problems.

Yoga may be helpful in managing flat feet by strengthening the muscles in the feet and ankles. Here is a case study of how yoga helped a person with flat feet:

A 35-year-old woman with flat feet had been experiencing pain in her feet and ankles for several years. She had tried various forms of treatment, including orthotic inserts and physical therapy, but her symptoms persisted. She decided to try yoga as a way to improve her foot and ankle strength.

We started with basic yoga poses, such as downward-facing dog, warrior 1, and tree pose. We then incorporated exercises specifically designed to strengthen the feet and ankles, such as toe taps and ankle rotations.

After several months of consistent practice, she noticed a significant improvement in her foot and ankle strength and a reduction in her pain. She was able to walk longer distances and stand for longer periods of time without experiencing discomfort.

While this is just one case study, it suggests that yoga may be a helpful complementary treatment for people with flat feet.

Vajrasana yog mudra,also known as adho mukha veer asana, is a seated yoga posture that can be performed with or without the use of a bolster. When performed with a bolster, the pose can offer a number of benefits, including:

• Improved digestion: The pose helps to stimulate the digestive system by compressing the abdominal organs and increasing blood flow to the digestive tract.

• Relief from constipation: By pressing on the abdomen, Vajrasana with a bolster can help to relieve constipation and promote regular bowel movements.

• Reduced stress and anxiety: The pose helps to calm the mind and reduce stress and anxiety by promoting deep breathing and relaxation.

• Strengthened pelvic muscles: The pose helps to strengthen the pelvic muscles, which can improve urinary incontinence and sexual function.

• Improved circulation: The pose helps to improve circulation in the legs and lower body by stretching and compressing the muscles.

• Relief from menstrual cramps: For women with menstrual cramps and heavy bleeding, this asana helps in relieving the symptoms to a great extent.

Ms. X had been struggling with depression for several years following a broken marriage. She had low self-confidence and had become isolated and unable to work or interact with others. In an effort to help her manage her depression, we introduced her to restorative yoga.

Restorative yoga involves holding poses for an extended period of time, often with the use of props like blankets and blocks, in order to allow the body and mind to fully relax. This practice helped Ms. X reduce her stress and improve her overall physical and mental well-being. We also incorporated pranayama (breathing exercises) like diaphragmatic breathing and bhramari, which helped to bring a sense of calm to her mind.

We continued these practices for about 10 weeks, and by that time, Ms. X was feeling better and more confident. She gradually transitioned to a regular yoga practice.

It's important to note that while yoga and restorative yoga can be beneficial as part of a comprehensive treatment plan for depression, they should not be used as a replacement for evidence-based treatments like medication or therapy.

Supta Swastikasana, also known as the Reclining Swastikasana or the Sleeping Swastikasana, is a restorative yoga pose that involves lying on your back with your legs bent and your arms extended at your sides in a "T" shape. Using a bolster can help support your body in the pose, allowing you to relax more fully and derive additional benefits from the pose.

Some potential benefits of practicing Supta Swastikasana with a bolster include:

• Stress relief: The pose is deeply relaxing and can help to reduce stress and tension in the body and mind.

• Improved digestion: The pose can help to stimulate the digestive system and improve digestion.

• Increased flexibility: The pose can help to stretch the back muscles and improve flexibility in the spine.

• Improved circulation: The pose can help to improve circulation in the legs and lower body.

• Increased relaxation: The use of a bolster can help you to sink more deeply into the pose, allowing you to relax more fully and feel more grounded.

It's important to note that Supta Swastikasana is a restorative pose and should be practiced with a relaxed, effortless approach. It's not necessary to push yourself or strain in the pose. Instead, focus on letting go and allowing the bolster to support you as you relax into the pose.

As a yoga instructor, it's not uncommon to encounter students who come to our classes with physical limitations or discomfort. One common issue that many students deal with is chronic back pain. While yoga can be an effective way to alleviate back pain, it's important to approach these situations with care and sensitivity, as every student's body is unique and will require a personalized approach to treatment.

One of our students, let's call him Mr.J, has been struggling with severe back pain for years. Previously he had an active lifestyle and also used to play sports but the pain was a  hindrance to following that.Despite seeking various forms of treatment, he has found little relief. Mr.J was hesitant to try yoga, as he was concerned that the physical demands of the practice might exacerbate her pain. However, with the encouragement of her doctor and a recommendation from a friend, he decided to give it a try.

Mr. J started attending our therapysessions, and we worked closely with him to modify poses and provide support as needed. We also recommended that he try using props, such as blocks and straps, to help him find proper alignment and support his body. Mr.J was diligent in his practice and began to notice improvements in his back pain within a few weeks.

As his confidence grew and  pain decreased, he was able to gradually move on to more advanced classes. He credits his regular yoga practice with helping  manage his chronic back pain and improve the overall quality of his life.

Mr.J's story is a testament to the benefits of yoga for those dealing with chronic pain. If you or someone you know is struggling with back pain, we encourage you to give yoga a try. It's important to consult with a healthcare professional and a certified yoga instructor to determine the best course of action and to ensure that you are practicing safely and comfortably. With patience, dedication, and the right support, yoga can be a powerful tool in managing chronic back pain and improving overall well-being.

Mrs. Desai is an 80-year-old woman who was recently diagnosed with a 90% blockage in two of her cardiac arteries. She was referred to a cardiologist and began taking medication to manage her condition, but was interested in exploring complementary therapies to support her healing.

Mrs. Desais daughter suggested that she try yoga therapy, and she agreed to give it a try. She began attending thrice weekly yoga therapy sessions with me.

During the sessions, Mrs. Desai learned various yoga poses and breathing techniques that were tailored to her needs and abilities. We also provided her with guidance on how to incorporate these practices into her daily routine at home.

Over time, she noticed that she had more energy and felt more relaxed and balanced. She also reported a decrease in her symptoms, such as shortness of breath and chest discomfort.

Mrs. Desai continued to work with her cardiologist and take her medications as prescribed, but she found that the yoga therapy was an effective complementary treatment that supported her overall well-being. She has been following this routine for the last 5 years.

Yoga therapy can be a helpful complementary treatment for an elderly patient with heart blockage. It is important to note that every individual is different, and the effectiveness of yoga therapy may vary. It is always important to consult with a qualified healthcare professional when considering any treatment option.

The patient, a 54 year-old female, had been diagnosed with ALS (Amyotrophic Lateral Sclerosis) approximately 5 years prior to beginning yoga therapy. At the time of starting therapy, she had experienced significant muscle weakness and loss of mobility, particularly in her lower limbs and the left hand. She was unable to stand or walk without assistance and had difficulty with basic activities of daily living such as dressing and bathing.

The patient began attending weekly yoga therapy sessions, in which she participated in a variety of gentle stretching and strengthening exercises designed to improve her mobility and flexibility. The sessions also included breathing and relaxation techniques to help the patient manage any associated pain and discomfort.

Over the course of 5 weeks, the patient's mobility gradually improved. She was able to stand for longer periods of time and eventually progressed to being able to take a few steps without the assistance of a walker. She also reported feeling less pain and discomfort, and overall had an increased sense of well-being.

In conclusion, the use of yoga therapy appeared to be beneficial for this patient with ALS. The regular practice of gentle stretching and strengthening exercises, combined with relaxation techniques, helped improve her mobility and reduce pain and discomfort.

Swara Yog is an ancient study of the breath flow through the nostrils. In Swara Yog the association of breath to the positions of the sun, moon, planets, time of day, seasons and the physical and mental condition of an individual is studied. Additionally observations are made of the nasal cycles and the nature of breath flowing with the left and right nostrils. It has greatly helped to understand the effect of the various factors on the body and mind and to peer into the nature of the universe.

How does this work:

The Mind uses the brain as its tool. The right and left hemispheres of the brain have highly specific functions. Breath is linked to the state of mind. For example - mental fluctuations (Chitta vrittis) are predominant when breath is flowing through the right nostril. Swara Yog teaches a person to become aware of the flow of the breath and the relation between breath and mind (the nostrils and the hemispheres) .

By watching the synchronisation of the breath through the nostrils a person can balance their state of consciousness at will. An individual perceives the outside world according to their own state of mind at that moment in time. When one lives in constant awareness the relationship between the breath and the elements becomes apparent. Subsequently the operating nostril can be changed at will thus changing glandular/ hormonal secretions and create a chemical balance.

How to use this in practice:

According to Swara Yog, at the first stage of any mental or physical disturbance itself the breath/ nostril should be changed leading to a rapid recovery from a state of imbalance. Breathing through the right nostril affects the activity of the left cerebral hemisphere and vice versa. When the left nostril/ right hemisphere is dominant the body is in a rest and relax phase. Right nostril dominance indicates increased activity. Breath coming in  through the right nostril cools the right hemisphere of the brain causing the left hemisphere to become active. 

Microgreens are small baby plants approximately 2-7 cms high. They are rich in flavour,aroma and have a very high nutrient concentration. These can be used after about 7-15 days of planting the seeds and after the leaves have come up.

Microgreens can be grown from all variety of seeds and many types of grains and pulses. Pulses like peas,chickpeas and lentils can be grown into Microgreens. Wheat Microgreens (also known as wheat grass)are considered to be the most healthy and a powerhouse of energy . Most commonly used are vegetable seeds like radish, broccoli, cabbage, arugula, beet root, spinach and cucumbers. Microgreens are very convenient to grow as they can be grown even in plastic containers with holes or a small pot or in special Microgreens containers.

Note: Using good quality soil and good seeds is important for the growth of good microgreens. Sunlight for a few hours and water is essential daily.

Benefits of Microgreens

The nutrient value of microgreens can be many times higher than the mature plants. Microgreens are rich in anti oxidants and thus beneficial in diabetes, Alzheimer’s and certain cancers. They can even reduce the risk of heart disease. They are rich in minerals like iron, zinc, magnesium and potassium. Microgreens help boost immunity as they have an abundance of poly nutrients, vitamins and living enzymes that prevent infections . The caloric content of microgreens is also low compared to the fully grown plant.

Using Microgreens

Microgreens can be used in salads, sandwiches,soups and wraps. They can be juiced or added to smoothies. Since the nutrients are concentrated,even a small quantity of microgreens is beneficial for health. They are best eaten raw and loose their nutrients if cooked.

Trataka means to’gaze steadily’, to gaze at any one object without blinking the eyes and is one of the  six yogic shudhhi Kriyas or purification processes. It also acts as a stepping stone from the physical practice to the mental practice leading to higher awareness which is the ultimate goal of Yog .

Why Trataka

The movement of the eyeball reflects the ongoing thinking process of the mind. Most of the sensory experiences of a person are through the eyes. These experiences then give rise to emotions leading to negative reactions and movement of the mind. Fixing the pupil on an object leads to stillness of the gaze subsequently leading to stillness of the mind.

How to practice

Choose your method

Trataka can be done in three ways:

1. Bahir or outer trataka where the gaze is fixed at the chosen object.

2. It can also be a combination of outer trataka and antar or inner trataka where the eyes are closed after gazing at the chosen object and then the gaze is focused on the after image at the eyebrow Center.

3. Antar or inner trataka.

Choose your object

The gaze can be fixed on 

• The rising sun(surya trataka)

• A candle flame(Jyoti trataka)

• A dot or point(Bindu trataka)

• Imageof a deity 

• Aum symbol 

• Yin and yang symbol .

The object once chosen should not be changed because the mind takes a long time to develop the same awareness for the new object. The candle flame is a good choice as it’s brightness keeps the mind engaged easily.

Get ready

Trataka is to be done in a comfortable seated position with a straight spine, however any meditative posture is better if a person can hold it for some amount of time. For maximum benefits the practice should be done everyday for at least 10-15 minutes.

The chosen object (we will choose candle flame as an example)of awareness should be kept at eye level. Sit in a comfortable position with spine straight. Keep the eyes closed  till some stillness of the body is achieved. Slowly open the eyes and focus the pupil on the flame. Gaze at the flame and the wick for 3-5 minutes and then slowly close the eyes. Focus on the after image of the flame at the centre of the eyebrows for antar trataka till the image disappears. Open the eyes again and focus on the flame. Continue the process for 10-15 minutes. Sometimes tears may flow through the eyes but don’t try to wipe them.

In the next stage the gazing can be accompanied with ujjayi breathing and now the focus becomes on both- the object and the breath. This takes you deeper into awareness.

It is advised that the eyelids should not be blinking while doing outer trataka but if there is irritation or watering from the eyes it’s okay to blink. Keeping the gaze fixed without blinking is difficult for beginners but as you grow in the practice you will find it becomes easier. Steadiness of the gaze is very important to create a clear after image.

Benefits:

There is continuous bombardment of the mind through events in the external world and cantering the awareness cuts down on this. Trataka makes the mind strong so that it can be used for mental and spiritual progress. It helps with sleep so it can be useful for people with insomnia. It strengthens the eye muscles that control the movement of the eyeballs. It also helps in weak eyesight. Due to mental fluctuations (Chitta-vritti) the concentration and memory power decreases, trataka helps to increase both.