The Association is pleased to announce a one day

 Yoga Picnic

On Sunday 10th February 2013.
Time: 9am-5pm

Place:  Keshav Srusti

@  `300 per head which includes breakfast, lunch, evening tea and a 2 hour NatureTour.

Either Payment can be made by depositing a cheque favoring “Swadhyaya” or by Cash in a sealed envelope in the drop box placed outside the main hall of the Institute OR can also pay cash to Shashank Ranjit on Sundays in the Institute.

Transportation (To and Fro) will be either by car pooling or Self.

For Details : Send an email at swadhyayatyi@gmail.com,  Or     B L Agrawala, at 9324371694 as early as possible.

It is proposed to take around 30 members/family members of the members on first come basis.

     

You can also visit http://www.keshavsrushti.com/picnic

Good Reasons To Laugh

Compiled by

Deepak Shah

1. Laughter is a stress buster: It reduces the levels of stress hormones epinephrine and cortisol.

2. Laughter strengthens the immune system: The immune system is important in maintaining good health by keeping infections, allergies and cancers at bay. Recent research into the effects of laughter by Dr. Lee S. Berk, Professor at Loma Linda University, California, USA, demonstrates that laughter will increase the count of natural killer cells (NK cells - a type of white cell) and antibody levels. Laughter therapy helps to increase antibodies (Immunoglobulin A) in the mucous of the nose and respiratory passages.

3. Laughter is anti-ageing: It tones facial muscles and expressions. Laughter causes an increase in blood supply to the face, which is why some people look flushed. This nourishes the skin and makes it glow. People look younger and more fun when they laugh!

4. Laughter is aerobic exercise: Laughter stimulates heart and blood circulation and is equivalent to any other standard aerobic exercise. Dr. William Fry, Stanford University, USA claims one minute of laughter is equal to 10 minutes on the rowing machine. The singular benefit almost everybody derives is a sense of well-being because more oxygen is taken in during laughter. It is an exercise regime suitable for all, including people confined to a bed or a wheelchair.

5. Laughter is internal jogging: Laughter massages internal organs by enhancing the blood supply and increasing their efficiency. This is especially good for proper bowel movement. Laughter exercises the abdominal muscles and helps to improve muscle tone.

6. Laughter is a Natural Pain Killer: Laughter increases the levels of endorphins – the body’s natural pain killers. Norman Cousins, an American journalist who was suffering from an incurable disease of the spine, benefited from laughter therapy in a situation when all painkillers were ineffective. Endorphins released as a result of laughter may help in reducing the intensity of pain in those suffering from arthritis, spondylitis and muscular spasms of the body.

7. Laughter can control high blood pressure: Laughter helps to control blood pressure by reducing the release of stress-related hormones. Experiments have demonstrated that a 10 minute laughter session leads to a reduction of 10-20 mm in blood pressure. This however does not mean that patients taking 2-3 tablets for blood pressure every day will be completely cured.

8. Laughter can help dump depression and anxiety: The stress and strain of modern life takes a heavy toll on the human mind and body. Some people claim that as a result of regular laughter exercise, they can manage without prescribed anti-depressant pills and tranquillizers.

9. Laughter Alleviates Bronchitis and Asthma: Laughter improves lung capacity and oxygen levels in the blood. Laughter Club members report a marked reduction in the frequency of asthma attacks.

10. Laughter just makes you feel good: Laugh and the world laughs with you.  How you react to life is up to you. Live life laughing!

When you laugh, you change and when you change, world changes

The next Swadhyaya monthly meeting of the members will be held On Sunday 13th January 2013 at The Yoga Institute, Santacruz East, at 11.00 am.

" Scientific research shows that laughter can reduce stress, improve efficiency , strengthen the immune system and is anti- ageing . It is a aerobic exercise and internal jogging as well. It is also a Natural Pain Killer and can control high blood pressure It can help dump depression and anxiety. It alleviates Bronchitis and Asthma and just makes you feel good. It helps in team building and enhances creativity. When you laugh, you change and when you change, world changes.

COME AND JOIN MR. DEEPAK SHAH FOR AN UNFORGETTABLE EXPERIENCE

Members who cannot attend the meeting are requested to send a note on Laughter as Management of Stress by email to swadhyayatyi@gmail.com for discussion in the meeting.

SHARING OF PERSONAL EXPERIENCES BY MEMBERS OF SWADHYAYA –THE YOGA INSTITUTE ALUMNI ASSOCIATIONI ON SUNDAY, 14^TH OCT 12 ON

‘HOW TO HANDLE OVERWEIGHT PROBLEMS’

[1]After menopause weight starts increasing due to hormonal imbalance and metabolic changes in the system. Family History and Hypertension also caused weight increase. Diet control, swimming, regular exercise , Self study, self control with proper ahar, vihar, achar, vichar helped to control weight

[2] Mental aggression caused increase in weight. Awareness followed by efforts like regular walk, yogasana and completely avoiding some food items like white sugar, aerated water, deep fried spicy   food, packed and preserved food helped.

[3] Eating food at regular interval of 4 hours, and small intakes in between if needed, remaining physically active all the times, regular walk, and yoga practices for toning of body, cardio vascular needs and flexibility and strength helped control of weight.

[4] Push up, walking, asana, and laughter helped. Had to work at mind level as normally tendency is to eat without hunger and to satisfy taste aptitude. Long Term abhyasa and continuous efforts to create flexibility of body and mind resulted in favour.

[5]Stress  may cause weight increase. Mind generally revolts when given any unacceptable advice particularly about diet control. So mental training followed by regular walk, yoga practices and doing household work with control of quantity of food helped.

[6] By cutting down rice, potato, sugar, oil daily walk, reducing food quantity by 50%, replacing food by fruits, salads, diluted milk, and yogurt helped.

[7] Unless there is strong motivation to reduce weight like threat to life, invalidity of working capacity, or professional needs like sports, acting, dancing etc it is difficult to really reduce weight after certain age.

If strongly motivated one can follow a balanced life to control overweight.

Most of members have been experimenting on self and followers in various ways.Inspite of fairly balanced and disciplined life style and regular practice of yoga and walking some were struggling with the overweight problems.

The common observations were

[1] Life Style related-Overweight occurs because of the undisciplined life style or deviating from nature.

[2]Type, Quantum & frequency of diet- Although in most cases satvic diet taken at regular intervals with quantity limit helps but not in every case. Weight loss achieved through dieting is only temporary and hence not recommended.

[3] Exercise- Regular walk, exercises, Yoga Practices help to control weight but once exercise is stopped the weight regains rapidly.

[4]Heredity Factor- Family history of obesity has great impact and needs to be worked upon with full awareness

[5]One uniqueness of human beings-Each human being is unique and no common fixed formulae works for every human being

Lastly, Hansa ji Jaydeva advised following actions for handling overweight problems as under:

Generally humans are born with typical shape and size of physical structure and thermostat level is set in each body to determine its weight. Any excessive efforts like crash dieting or strenuous exercises can reduce immunity level and cause damage to muscles and tissues of the body. Hence depending upon one’s need a balanced life is needed to be lived.

Balanced satvik diet depending upon physical activity and work, capacity to digest, age, mental and emotional behavior pattern and habits, sleep habits should be taken keeping in mind fitness of the body instead of too much concern about weight.

She suggested that normally 4 meals at regular interval are necessary. Quantity could be adjusted after observation that you feel hungry after 4 hours of every intake. In case one feels hungry in between  fruits, lemon water  could be taken, she also suggested that full glass of liquid like ukala[ boiled herbal tea], butter milk, soup , diluted milk can be taken before each meal so that desire to overeat is controlled. 

One should always try to take little less than required. Vegetables, fruits, milk; yogurt must form part of daily meals.

She was particular in advising about dinner which needs to be very light like milk/ chapati,  soup/chapati, fruits/chapati .Spicy food should not be taken at dinner time and also that one  must take dinner at least 2-3 hours before sleep.

In order to control emotional trauma which not only causes weight gain but even costs one’s life, one needs to divert mind away to regular healthy hobbies like music, songs, dances, gardening, painting, laughing, walking regularly in nature etc

She impressed upon certain yogasanas for spine and pelvic flexibility like yastikasana, bhadrasana, matyasana, hastapadangusthasana, naukasana and suggested  for those who are not able to stand and walk – walking while sitting and demonstrated all these asanas for the benefit of members. She explained all limitations and showed variations for those who cannot do any of these traditional asanas due to physical constraints.

How to manage Back pain at first stage

Topic of the month given by Dr Jayadeva Yogendra for sharing by the members of the group on Sunday, 11th Nov 2012 at The Yoga Institute , Santacruz East, Mumbai at 11 am.

Those who can not attend the meeting may please share their personal experience on this post or by email to "swadhyayatyi@gmail.com"

A Report on Dental Health, Hygiene and care held on second Sunday, 9^th Sept 2012

The session  began with chanting of Aum for 25 times.

Dr Arun Shah, eminent and experienced Dentist took the session of Forty Minutes

He explained about oral hygiene by way of illustrations in the form of diagrams and the session was concluded with Question / Answer

Here is a summary of the session: 

Plaques is yellow sticky film that form on the teeth and gums, bacteria in plaques causes cavities .Daily brushing twice and flossing in the night  removes plaques and prevent tartar from forming in the teeth. Plaques can also cause irritation and destroy bones around the teeth and teeth may become loose.

He suggested raw vegetables [salads], cheese, fruits so that chewing well the same saliva can be formed and teeth, bones and gums are exercised and make them strong and disease free.

Flossing every night before sleep is important element for oral hygiene since it removes plaques and decaying food particles remaining stuck between the teeth.

Besides, he suggested that medium and small brushes should be used so that it can reach both the ends of jaw to clean all the teeth and make gums strong.Tongue cleaning every morning removes the white/ yellow bad breath, generally coating of bacteria, decaying food particles and fungi deposited over night.

Gum care is necessary .Messaging the gums with bristles or with fingers is also recommended. Chewing well is highly recommended. Chewing gums assist excessive salivation between and around the teeth, cleaning and removing the particles but for teeth in poor condition it may damage or remove loose fittings.

Smoking and chewing Tobacco, Gutka or- Supari [Betel Nuts] are strongly linked with multiple dental diseases and hence surely harmful for oral hygiene.

Oral diseases and inflammation may be a potential risk factor for systemic diseases and hence even a smaller mouth ulcer in gums should be treated in time.

There was a Question/ Answer session wherein many queries for teeth implant, braces, use of tooth paste and how to prevent serious diseases like cancer, fibrosis was discussed.

Periodical dental check up may be every six months to remove plaques by scaling could be useful.

The session ended with practicing of Dynamic Yastikasana for 25 times bringing full attention to different parts of the body and trying to experience relaxation felt therein.

A Report - Experience of Relaxation in Different Parts of the Body

Swadhyaya,  The Yoga Institute Alumni Association , conducted a sharing session on Sunday 12^th August, 2012. The subject, based on the guidance of Dr. Jayadeva Yogendra, was on “Experience of Relaxation in Different Parts of the Body.”

The members shared their experiences with various yoga practices such as Savasana, Pavanmuktasana, Hum Sa mantra, Anulom-Vilom, Sattvic diet, other physical activities and in keeping a relaxed attitude.

A practical session followed where all the  members practiced the dynamic variation of Yastikasana, 25 times with breathing rhythm and observed which parts of the body 

were getting relaxed or tensed.

Everyone including associated members who could not attend the meeting in person, is requested to continue this practice at home and share experience by sending email to “swadhayatyi@gmail.com.”

Dr Jayadeva has further advised that,

“Keeping away from ordinary exciting thoughts and trying to still it, as also of dynamic yastikasana are good ways to consciously manage the mind. To remain one pointed in a steady state for longer time will bring some  progress”

Hence Yastikasana in static pose may also be practiced.

B. L. Agrawala  

Secretary-Swadhyaya Managing Commitee