# 47 - Yogic Breathing and Breath Locks

Eight popular yogic breath techniques in the prevention and healing of various common ailments are as follows - ujjayi (victorious) for asthma, shitali (horizontal cooling) for diabetes, shitkari vertical cooling) for lumbago, brahmari (bumble bee) for hypertension, shanmukhi (seashell) for sciatica, anulom-vilom (alternate left-right nostril) for piles or hemorrhoids, bhastrika (bellows) for constipation, and kapalbhati (shining skull) for arthritis. There are three kinds of yogic breath locks – jalandhira (of the throat), uddiyana (of the abdomen), and moola (of the pelvic base).

# 46 - How Ailments Are Connected

It has been scientifically proven that many ailments are related to one another in some way. Of the eight common ailments (arthritis, asthma, constipation, diabetes, hypertension, lumbago, piles/ hemorrhoids, and sciatica), some affect the body (manifested by constipation), while others afflict the mind (manifested by a hypertensive state). For example, high cholesterol levels may lead to diabetes; chronic constipation often causes migraines; and an attack of asthma raises anxiety levels, potentially causing a hypertensive state. Nevertheless, it is also a proven fact that positive attitudes to diet, breath, and exercise have a direct impact on human health. Yoga attempts to supplement this philosophy with a holistic approach to various sattvic diets, ailment specific breathing techniques, and effective stretching.

# 45 - Chakras or Energy Centers

There are seven primary vortices of energy that form the core of our activity. These are called chakras, or wheels of energy that keep the body in motion. Each chakra or energy center in the human body relates to one bodily function. Base chakra is called mooladhara (excretory system); lower abdominal chakra is swadishtana (digestive); upper abdominal chakra is manipura (endocrine); the chakra at the base of our throat is jalandhira (respiratory); eyebrow center is ajna chakra (pituitary); and crown of head represents sahasrara chakra (cranial). Anahata or heart chakra is central to all else, and is linked to our emotions.

# 44 - Preparation for Tendon Stretching

Some basic stretches that help loosen the body in preparation for yoga practice are:

Neck roll - move neck from side to side in gentle semi-circular motion

Shoulder roll - rotate shoulders back and forth, connect elbows from behind

Knee roll - feet together, gently bend knees and rotate left and right

Wrist roll - flex wrists up, down, sideways; stretch, fold fingers into fist, release

Thigh flex - cross left thigh over right, turn upper body to left; reverse sides

Ankle flex - move ankles up, down, sideways; stand on toes, then on heels

Side stretch - heels together, toes apart, arms overhead; sway torso sideways

Back stretch - hands on buttocks, knees together, inhale deep and lean head way back

Forward stretch - hands on hips, knees slightly apart, exhale fully, fold from hip

Body balance - twine fingers, turn palms out, raise arms high, stand on tiptoe