# 18 - Feel Good About Yourself

All life deserves to be free of pain, but lifestyles today have a domino effect on some ailments. For instance, depression raises cholesterol levels, and high cholesterol count may lead to obesity. The 48 plus stretch concept is about spinal health and physical well-being, and seeks technique rather than perfection; so external assistance is seldom suggested. The stretching of tendons, and the subsequent release of feel-good juices such as endorphins, helps build resilience from the inside in a simple, consistent, and structured manner.

# 17 - Warm Up to Yoga

While it is not crucial to cook ourselves in a steam room to sweat, burn calories, or knot ourselves into intricate postures, it is a good idea to thaw the body before we begin our practice. In cold weather, hot showers can help loosen the body, although the actual practice can help generate a healthful inner heat later. Warm ups that enhance our yoga practice include the following ten pre-stretches – neck/ shoulder/ knee/ wrist roll; thigh/ ankle flex; side/ back/ forward stretch; full body stretch on tip toe.

# 16 - Take Charge

Our world has finally been hit by a healthy virus – it’s called preventive yoga therapy. Previously, when yoga was not seen as a threat to medical science, it was considered an experiential discipline. Now it has become an experimental science, and researchers have conducted extensive lab studies to measure its success. Nevertheless, postures assumed with or without professional help, may only be done so when the mind is willing and the body is able. So let us take charge, and accept responsibility for our own pain or progress, by acknowledging our weakness and exploring our strengths. Let us make the most of what we have, and come to terms with what we don’t.

# 15 - Ground Rules

Some Do’s and Don’ts of yoga – practice on an empty stomach/ bladder/ and bowels; wear clothes that stretch and breathe; and use a thick rubber mat that is at least 2’ x 6’. Practice bare feet in a light airy space, and at the same time each day. Balance all postures with counter postures, and maintain abdominal breathing throughout. Keep the body alert, your mind calm, and make each move slow and deliberate. Do not practice right after waking as the body is still a little rigid and needs time to thaw; do not have a hot shower right after your practice, as this diverts freshly oxygenated blood away from internal organs, rushing it straight to the skin. Most of all, aim for the ultimate, but let your body decide the pace.

# 14 – Eight Breathing Techniques

The anuloma-viloma (alternate nostril) breath is a basic nerve cleansing technique used for most common conditions, and is typically followed by ailment specific breath for greater relief. Seven other breathing techniques are better known, such as kapalbhati (skull cleansing), ujjayi (victorious), bhastrika (bellows), shitali (horizontal cooling), brahmari (bumble bee), shitkari (vertical cooling), and shanmukhi mudra (seashell or conch).

# 13 – Inhale Happens

When we breathe, our greatest obsession seems to be to take in as much air as possible, “take a deep breath” like we’re running out of air. In fact, it is the process of exhaling that makes the detox efforts more effective. When we exhale, we eject stale and sedentary gases from our system. So during posture practice, let us focus on longer exhales; our lungs inhale automatically to fill the void. Whether we like it or not, inhale happens.

# 12 - Effective Breathing

Pranayama is breath control, and is ideally practiced with a qualified teacher for the first time. When we sit in padmasana (lotus posture) with palms up, or in vajrasana (diamond posture) with palms down (both times with index finger touching the thumb lightly), it helps to keep our torso upright, so that fresh air is channeled directly into various parts of the body. Only then may we begin a focused breathing practice.