Ayurvedic concept of Prebiotics and Probiotics

Prebiotics and probiotics both support the body in building and maintaining a healthy colony of bacteria and other microorganisms, which supports the gut and aids digestion.

Prebiotics 

Prebiotics are types of dietary fiber that feed the friendly bacteria in the gut.Typically, prebiotics are found in the form of three primary types of fiber (or non-digestible carbohydrates)––inulin, fructo-oligosaccharides, and oligosaccharides.

 Prebiotics are the food for probiotic bacteria, they stimulate their growth in the large intestine. They are non-digestible substances, found in fibre which pass through the small intestine partially digested, and as they reach the colon, they are able to be fermented by the bacteria there. We must eat prebiotics in order to encourage the growth of beneficial gut bacteria (probiotics) so that they don’t easily die out once we take them.

Prebiotics help improve the immune system, and digestive system. They increase the absorption of minerals such as calcium and magnesium that can increase bone density. They also helps to reduce bad cholesterol, control weight and appetite, helps in  hormonal balance, and lower inflammation and stress response.

Ayurveda and Prebiotics

Ayurveda emphasizes to include beneficial prebiotics in your diet mostly whole, minimally processed foods.

Some healthy source of prebiotics include – Banana,Ginger,Mandukaparni (centella asiatica) chicory roots, dandelion, garlic, onion, asparagus, Flaxseeds, Whole oats etc.

According to Ayurveda, good digestion is the key to health. So many herbs are available for improving the digestion and assimilation like trikatu, triphala, Mandukaparni,chitraka etc.

Eat a diet of whole foods. Focus more on fruits, vegetables, seeds, and nuts. Include these whole foods in the majority of your meals.

Limit or reduce the usage of antibiotics, acid blockers, and anti-inflammatory medicines.

Probiotics

Probiotics are beneficial bacteria that help to keep the digestive system healthy, by ensuring proper digestion of food and absorption of nutrients. Probiotics are defined by the Food and Agriculture Organization as ‘live microorganisms which when consumed in adequate amounts confer a health benefit on the host’.

They protect us from ‘bad’ bacteria that spread infection, escalate a weight gain and sugar cravings.  They also help our body to produce essential vitamins such as vitamin B12 and vitamin K.

Probiotic food sources include sauerkraut, kimchi, kombucha, kefir, yoghurt,curd, paneer, buttermilk, idli, pickled vegetable etc

When opting for market products,always go for active, live cultures and avoid sugar added ones as added sugar feeds the bad bacteria instead of the good, thus leading to sugar cravings and weight gain. Make sure apple cider vinegar, kombucha and pickles are raw and not pasteurised or processed, which will actually kill and negate any of the beneficial bacteria.

 Probiotic and Ayurveda

Sandhana kalpana (fermentation preparation) is mentioned in ayurveda which is prepared with drava dravya (liquid materials) along with other medicinal drugs are put in a closed inert vessel for a specified time period to carry out fermentation. Sandhana kalpana (fermentation preparation) is mainly classified into two i.e., madhya kalpana (alcoholic preparation) and shukta kalpana (acidic preparation).

Ayurveda pharmaceutics have therapeutic preparations termed as asava- arishtas (fermentation preparation) that are fermented  products  as  well  as  a  few  pathya  kalpas  (diet  preparations)  that  are  fermented  products.  These preparations probably have the effect of probiotics and prebiotics.

Fermented food has heat potency qualities (Pitta), will be good  during winter or cold climates. Anyhow anything in extreme use is bad for the body, so also fermented foods especially for Pitta prakrithi persons in summers.

Fermented food is better to be used in minimum in post-surgery, post-partum, and in cases of bleeding or high pitta and all liver disorders. Overuse of fermented foods aggrevate and spoils the qualities of Pitta dosha.

Takra or Buttermilk is  the medicine to many diseases, is indicated to kindle the digestive fire and to cure the diseases caused by Kapha Vata doshas.

Three types of buttermilk are told in Ayurveda based on fat content, namely fat-free, half fat and full fat. These are to be consumed according to the power of digestion in individuals. Excessive consumption of thick buttermilk during summer is also contraindicated as it increases pitta dosha. 

Ayurveda has also classified curds based on the physical features and taste into five types, namely bland sweet (manda), sweet (swadu), sweet-sour (swadwamla), sour (amla) and excessively sour (atyamla), each imparting a different action .In general, sweeter the curd, heavier it is and will increase Kapha dosha accordingly. As it becomes sour,tta dosha gets vitiated.

Curd is recommended to be used with caution during autumn, late summer, beginning of rainy season and spring. As per Ayurveda curd should not be consumed during night since it increases Kapha that can affect metabolism .

Ayurvedic literature also describes some uncommon detary  preparations  of curd and buttermilk. 

1.Satakra samidhanya khada 

To one part of takra (butter milk) 1/16th  part of any of the samidhanya (pulses and legumes) such as green gram, peas, bengal gram, black gram, beans, etc.10 are taken in an earthen vessel and boiled over mild fire. It is reduced to half or 1/4th and required quantity of fried jeeraka (Cuminum cyminum l.) and maricha (Piper nigrum, linn, Piper triocicum, roxb.) churna (powder) along with salt and other spicy drugs may be added.

2.Satakra saka khada

 To one part of takra (butter milk) 1/16th part of yoga (preparation) prepared with kapittha (Feronia limonia (l.) Sw., feronia elephantum corr., schinus limonia l.), cangeri (Oxalis corniculata liñn.), maricha (Piper nigrum, linn, Piper triocicum,  roxb.), ajaji  (Cuminum  cyminum), chitraka  (Plumbago zeylanica)  are  taken in  an earthen  vessel  and boiled over mild fire. It is reduced to half or 1/4th and required quantity of salt and other spicy drugs may be added. 

3.Kambalika

  It is the yusa (soup) prepared using dadhimastu (upper liquid portion of curd). One part of amla (sour) dadhi (curd) added with 1/8th of greengram, black gram etc are together boiled to prepare yusa (soup). To this needed quantity of sneha (oil or ghee), lavana (salt), jeeraka (Cuminum cyminum l.), nimbu (Citrus lemon) swarasa (juice), twak (Cinamomum zeylanicum, breyn.), ela (Ellettaria cardamomum), patra (Cinnamomum tamala l), etc. Spices are added and the preparation is called as kambalika

4.Kirasaka

It is curds or buttermilk that is blended with certain herbs like ginger (Zingiber officinale Roscoe.), curry leaves (Murraya koenigii L.) without heating. 

Shukta kalpas

1. Shukta is a preparation made by fermenting tubers, roots, fruits, etc. with oil and salt in liquid.

2. Tushodaka is a fermented drink prepared by fermenting the boiled broken yava (Hordeum vulgare linn.), godhuma (Triticum aestivum l) with husk.

3. Souviraka is prepared by fermenting boiled yava (Hordeum vulgare linn.), godhuma (Triticum aestivum l), without husk.

4. Kanjika is prepared by fermenting incompletely boiled masa (black gram), dhanya (cereals) with gruel prepared with rakta sali (Oroxylum indicum)

5. Sandaki is prepared by fermenting mulaka (Raphanus sativus), sarsapa

(Brassica juncea), etc.

6. Maireya is the madhya (alcohol) prepared along with dhataki Flower (Woodfordia fruticosa), guda (jaggery) and dhanya vishesha (cereals).

7. Chukra is that when the fermented liquid loses its amlata (sourness) or madhurata (sweetness) and the liquid gets spoiled and is called as chukra.

Arjun Tree -The cardio protector..

Arjuna( Arjuntree) is a potential cardioprotective plant belonging to the Combretaceae family. It is an ayurvedic remedy that has been mentioned in many ancient Indian medicinal texts including Charaka Samhita, Sushruta Samhita, and Astang Hridayam.

Main varieties.

Arjuna – Terminalia arjuna – white variety ,common variety.

Kakubha – Terminalia alata (Terminalia tomentosa) -black variety.

Arjuna is widely used for treatment of cardiovascular diseases, including heart diseases and related chest pain,  and high cholesterol. Arjuna tree also has strong anti-hypertensive property and helps reduce high blood pressure.The effectiveness of Terminalia arjuna as an anti-ischemic agent and as a potent antioxidant in preventing LDL formation, ischemic injury to the heart and its potential to reduce atherogenic lipid levels have been sufficiently demonstrated in different experimental and clinical studies.It is also used for earaches and diseases of the urinary tract.

Ayurvedic medicinal properties

• Rasa (Taste) – Kashaya (astringent)

Because of its astringent properties, it is also used as Stambhana, useful in bleeding disorders and menorrhagia. It heals fracture and wounds quickly, pus in urine, UTI and dysentery.  It is used as an ingredient in tooth powder sand also helps to treat bleeding gums.

• Guna (qualities) – Rooksha (dryness),  Laghu (lightness)
• Vipaka- Katu – Undergoes pungent taste conversion after digestion.
• Veerya or potency – Sheeta – cold potency
• Effect on Tridosha – Balances Kapha Pitta Dosha
• Special property: Hridya- cardiotonic.

Chemical Constituents

Saponins (arjunic acid, arjunolic acid, arjungenin and arjunic acid), flavonoids, gallic acid, ellagic acid and phytosterols.

The scientific basis for the use of arjunolic acid as cardiotonic in Ayurvedic medicine is proven by its vibrant functions such as prevention of myocardial necrosis, platelet aggregation and coagulation and lowering of blood pressure, heart rate and cholesterol levels. 

Antioxidant property of Tannins and glycosides present in Arjuna bark  protects the heart muscles and blood vessels against damage caused by free radicals. 

Co-Q10, an important coenzyme for heart muscles, is abundantly found in Arjuna tree bark. Co-Q10 has been shown to help improve heart health and blood sugar regulation, assist in the prevention and treatment of cancer and reduce the frequency of migraines. It could also reduce the oxidative damage that leads to muscle fatigue, skin damage and brain and lung diseases.

Arjuna is beneficial in the management of chest pain (angina). Studies suggest that the bark of Arjuna shows a significant reduction in chest pain by lowering the level of cortisol i.e., the stress hormone. Arjuna also increases exercise tolerance, improves HDL levels and reduces blood pressure in people with stable angina.Arjuna has antibacterial property and helps in the management of urinary tract infection.

Part used, dosage

• Part used-bark
• Dosage- Powder 3-6 g.

Ayurvedic Formulations containing Arjuna

• Parthadyarishta
• Arjuna ghrita
• Arjuna Ksheera pak. etc..

1. Arjuna Milk Decoction

The therapeutic potential of T. arjuna is well defined in the traditional literature and also validated as an adjunct therapy to prevent coronary artery disorder via its anti-inflammatory and cardioprotective effects.

Milk is taken in a quantity of 8 times that of the medicine and water should be 4 times that of milk. (Med: Milk:water=1:8:32) .

All are mixed together and heated on mild fire until all the water evaporates and only the milk remains. By this time the active principles of the drug would have come to the milk. This helps to treat Pitta Hridroga esp. along with other medications as prescribed bythe doctor. 

Reference: Bhaishajya Ratnavali, Chapter 33, HRIDAY ROGA CHIKITSA, Verse 11

2. Arjuna tea

The concept of Arjun tea is based on Arjun Ksheera pak. This helps to prevent many heart ailments. Here the medicine can be taken in 1 to 3 gm, 1 glass milk and  1 glass water quantity, reducing it into 1 glass milk. 1 to 3 gm Cinnamon powder , 1 to 3 gm cardomom powder is also added . Jaggery or honey(should be added to luke warm tea)  can be used as per taste.

Ayurvedic approach to Alzheimer's Disease

Alzheimer’s disease (AD) is a complex neuro-degenerative disorder with  clinical hallmarks of memory loss, dementia, and cognitive impairment, comprising about 60-70% of dementias. According to the World Health Organisation (WHO), 5% of men and 6% of woman of above the age of 60 years are affected with Alzheimer's type dementia worldwide.

 The term “Alzheimer’s disease”, was first described by a German neurologist, named Alois Alzheimer. It’s a neurological disorder that affects the brain such that, the death of brain cells causes memory loss and cognitive decline. During the course of the disease, protein ‘plaques’ and ‘tangles’ develop in the structure of the brain, leading to the death of brain cells. Beta-amyloid protein is responsible for Plaques formation and twisting of  tau protein tail result in Tangle formation in the brain.People with Alzheimer’s disease have a shortage of some important chemicals in their brain. These chemicals are involved in the transmission of messages within the brain, ultimately resulting in non coordination of brain functioning. 

Stages of Alzheimer's Disease

Alzheimer’s disease typically progresses slowly in three general stages: early, middle and late (sometimes referred to as mild, moderate and severe in a medical context). Since Alzheimer’s affects people in different ways, each person may experience symptoms — or progress through the stages — differently.

Overview of disease progression

1 ) Early-stage Alzheimer's (mild) 

Symptoms may not be widely apparent at this stage, but family and close friends may take notice and a doctor would find 

• Difficulty in coming up with the right word or name.

• Difficulty in remembering names when introduced to new people.

• Having difficulty performing tasks in social or work settings.

• Forgetting material that was just read.

• Losing or misplacing a valuable object.

• Experiencing increased trouble with planning or organising.

2) Middle-stage Alzheimer's (moderate)

Middle-stage Alzheimer's is typically the longest stage and can last for many years. 

Symptoms, which vary from person to person, may include:

• Being forgetful of events or personal history.

• Feeling moody or withdrawn, especially in socially or mentally challenging situations.

• Being unable to recall information about themselves like their address or telephone number, and the  high school or college they attended.

• Experiencing confusion about where they are or what day it is.

• Requiring help choosing proper clothing for the season or the occasion.

• Having trouble controlling their bladder and bowels.

• Experiencing changes in sleep patterns, such as sleeping during the day and becoming restless at night.

• Showing an increased tendency to wander and become lost.

• Demonstrating personality and behavioural changes, including suspiciousness and delusions or compulsive, repetitive behaviour like hand-wringing or tissue shredding.

3) Late-stage Alzheimer's (severe)

In the final stage of the disease, dementia symptoms are severe. 

At this stage, individuals may:

• Require around-the-clock assistance with daily personal care.

• Lose awareness of recent experiences as well as of their surroundings.

• Experience changes in physical abilities, including walking, sitting and, eventually, swallowing

• Have difficulty communicating.

• Become vulnerable to infections, especially pneumonia.

Ayurvedic Perspective

Alzheimer’s disease are correlated as smrithi bhramsa in ayurveda and is developed due to imbalance of vatadosha. Heena satva, rajo predominant prakruthi and the person whose mind is weakened by all the stressful conditions are more prone to develop smruthibhramsa. Early detection of the condition and immediate treatment is required to prevent the progression of the disease. As the dementia involves neurodegeneration,  rasayana and panchakarma therapy play very important role in the management of dementia.

External therapy such as Abhyangam, Thalam, Siropichu, Sirovasthy, Dhoomapanam, Thala pothichil etc. are adviced as per the condition of the patient. The patient needs 3-4 weeks of inpatient treatment and follow up at regular intervals of 3months - 1 year. Meanwhile they can continue the medicines at home. 

Internally Formulations such as Panchagavya ghrita, Brahmi rasayana, and Triphala rasayana can be effectively utilized. Jivaniya as well as ojovardhaka drugs helps in slowing down of the degeneration of dhatus and promotes immunity. Many Ayurvedic herbs are used as tonics for nervous system. Eg;aswangandha, haridra, brahmi, guduchi, shankupushpi, gotukola, guggulu etc. The medicines are selected according to the prakriti and dosha imbalances.

1. Turmeric: (Curcuma longa, Zingiberaceae)

Growing body of evidence indicates that oxidative stress, free radicals, beta amyloid, cerebral deregulation caused by bio-metal toxicity and abnormal inflammatory reactions contribute to the key event in Alzheimer's disease pathology. Curcumin has powerful antioxidant and anti-inflammatory properties; according to the scientists, these properties believe help ease Alzheimer's symptoms caused by oxidation and inflammation.

A study conducted at UCLA found that Curcumin may help the macrophages to clear the amyloid plaques found in Alzheimer's disease. Curcumin has a potent anti-inflammatory effect. Curcuminoids decreases the low-density lipoprotein oxidation and the free radicals that cause the deterioration of neurons, not only in AD but also in other neuron degenerative disorders such as Huntington's and Parkinson's disease.

2.Brahmi :(Bacopa monnieri, fam. Plantaginaceae)

Studies have shown that the extract of Bacopa monnieri (EBm), Medhya rasayana promotes free radical scavenger mechanisms and protects cells in prefrontal cortex, hippocampus, and striatum against cytotoxicity and DNA damage implicated in AD. It also reduces lipoxygenase activity reducing lipid peroxidation, increases glutathione peroxidase and chelates iron. 

Therapeutically, EBm can be administered as BrahmiGhritam (clarified butter based oral supplement) or Churna (powder) or plain tablet form. In cases of AD, Brahmi capsule are given in doses of 250–500 mg once or twice a day and Brahmi Churna or Ghritam is given in doses of 1–2 g once or twice a day as per patient.

3. Ashwagandha(Withania somnifera, fam. Solanaceae), 

Ashwagandha or Indian Ginseng, is a common herb used in Ayurvedic medicine as an adaptogen or antistress agent. Ashwagandha root contains a large variety of compounds including 12 alkaloids, 40 withanolides, and several sitoindosides and flavonoids.

A study at National Brain Research showed that rather than altering brain chemistry directly, ashwagandha boosts a protein in the liver. This protein clears amyloid from . In high doses, the herb has shown to have a hypnotic effect, cause drowsiness and provoke intestinal problems. It’s also not recommended for people with hyperthyroidism or women who are pregnant.

4. Shankapushpa (Convolvulus pluricaulis, fam. Convolvulaceae)

Shankapushpa is a belongs to the family Convolvulaceae is a common plant seen in india. The whole plant of Shankapushpa is used in various formulae as a nervine tonic for improvement of memory and cognitive function .The paste of sankapushpa is used to boost the intelligence. 

5. Guggulu (Commiphora wightii, fam. Burseraceae)

Guggulu is an oleogum resin exuding from cracks and fissures or incisions in the bark of several plant species including Commiphora mukul, Commiphora wightii etc 

Guggulu contains ferulic acids, phenols, and other nonphenolic aromatic acids which are potent scavengers of superoxide radicals and can be important for the treatment of neurodegenerative diseases that are associated with oxidative stress .It is likely that beneficial effects of guggulu on AD is due to its cholesterol-lowering effects. Decreased neuronal cholesterol levels, in turn, inhibit the Aβ-forming amyloidogenic pathway, possibly by removing amyloid .

6. Mandukaparni  (Centella asiatica, fam. Apiaceae), 

Gotukola is known as Mandookaparni in Ayurvedic medicine.Gotu kola the rasayana or rejuvenating herb has the ability to enhance memory and nerve function, which gives it potential in treating Alzheimer Disease. This could also protect the brain cells from forming the plaque associated with Alzheimer’s Disease. 30 to 60 drops of liquid gotu kola extract 3 times per day is given as per each patient.

Diet

·       At least three servings of whole grains a day

·       Green leafy vegetables (such as salad) at least six times a week

·       Other vegetables at least once a day

·       Remeat less than thrice a week.

·       Incorporate Fruit daily 1 serving.

·       Berries at least twice a week.

·       Fish at least once a week.

·       Poultry at least twice a week.

·       Beans more than three times a week.

·       Nuts at least five times a week.

·       Mainly coconut oil and olive oil for cooking.

·       Incorporate wine ac to individual constitution.

·      Avoid – excess carbohydrate intake, white bread, white flour, white         sugar, pasta, processed food, Cheese, processed meat etc

Activities

• Regular exercise and other physical activities play an important role in reducing the risk of dementia and Alzheimer’s disease.
• Activities like working, volunteering, reading, playing games – mentally stimulating activities. 
• Yoga and meditation is most helpful in disorders related to nervous system.
• Clinical research has shown that practicing Kirtan Kriya for just 12 minutes a day can improve cognition and activate parts of the brain that are central to memory. In Sanskrit, a kirtan is a song, and kriya refers to a specific set of movements. The mantra that is repeated while practicing Kirtan Kriya is designed to be uplifting. The sounds come from the mantra ‘Sat Nam’, which means “my true essence’.
• From an Eastern perspective, it is believed that the placement of the tongue on the roof of the mouth while making these sounds stimulates 84 acupuncture points on the upper palate. This causes a beneficial bio-chemical transformation in the brain, thus help to bring the body, mind and emotions into balance to enable healing.

Surya Namaskar

The world is celebrating the 6th International Yoga Day on June 21, 2020.The theme for this year's International Yoga Day is "Yoga at Home and Yoga with Family."  Surya Namaskar or sun salutations is the best Yogasan to start your day.

SURYA NAMASKAR (Sun Salutation)

    When done in the right way and at the right time, Surya Namaskar can totally change your life in a        positive way. Regular practice of "Surya Namaskar" enhances your solar plexus,  thereby increasing      your creativity, intuitive abilities, decision-making,  leadership skills and confidence.

Surya Namaskar is a sequence of 12 powerful yoga poses, which is known to have an immensely positive impact on the body and mind.Perform your sun salutations at the East direction in the morning whereas West direction if you are executing it in the evening.

Keep some sense of gratitude and smile on your face while doing your Salute to the sun.Most importantly, it is vital to remember that you need to have grace, perform it at a slow pace and do it with awareness on your breath. Your breathing should always be natural. Of course, it is important to do some gentle warm-ups before practising.

Benefits of "Surya Namaskar"

1.Great cardio training and hormonal balance

"Surya Namaskar" gives your body a quick and nice workout. It helps to regulate the hormonal secretions of the thyroid gland also Improves the blood circulation which  results in low cholesterol levels and healthy heart functioning.

2.Improves digestion and promotes weight loss

Proper exercise and rest along with a balanced diet result in improved insulin sensitivity. Sun salutations stimulate  the right kind of digestive secretions. Thus,by improving your metabolism, you can get rid of all toxins and burn all the extra calories.

3.Cognitive Skills Booster

Sun salutations are also great for kids aswellas adults in order to concentrate and calm their mind. It can help to revitalize the nervous systems .

4.Balance of your Dosha

The Salute to the Sun can help to balance the three-doshas (Vata, Pitta and Kapha). The weather, food, day-to-day activities, stress management at work and hours of sleep can all affect the dosha. However, with regular practice of Surya Namaskar, you can actually keep your dosha in balance.

5.Good Maintenance of Over-all Health

"Surya Namaskar" is beneficial to reduce the chances of  getting respiratory and nervous system disorders. It can help to prevent blood pressure issues and palpitation. Moreover, it can regulate the proper  functioning of different endocrine glands. So enjoy your practice of Surya Namaskar for increasing the longevity. 

Contra Indication of Surya Namaskar

• Pregnant women 
• Heart disease patients
• Arthritis and High Bp patients should do under the guidence of a yoga practitioner or an ayurvedic doctor.

How to do "Surya Namaskar"

Step 1: Prayer pose – "Pranamasana"

EXECUTION:

• Stand at the end of your mat, keep your feet together and distribute your weight on both feet equally.
• Open your chest and just relax your shoulders.
• Breathe in and lift both your arms up from the sides.
• Exhale and bring your palms together in a prayer position in front of your chest.
• Activate your legs and keep your spine erect.

Step 2: Raised arms pose – "Hastauttanasana"

                                                

EXECUTION:

• Breath in and lift your arms up and back.
• Make sure that your biceps are close to your ears.
• Make effort to stretch your whole body starting from the heels up to the fingertip.

Step 3: Hand to foot pose – "Hasta Padasana"

    

                                    

EXECUTION:

• Breathing out and bend forward from your waist while keeping your spine straight.
• Exhale and completely bring your hands down to the floor beside your feet by bending your knees.

Step 4: Equestrian pose – "Aswa Sanchalanasana"

EXECUTION

• Breath in and push your right leg as far back as possible.
• Bring your right knee to the floor and slowly look up.

Step 5: Stick pose – "Dandasana"

    

                                

EXECUTION:

• Breath in and take your left leg back
• Bring your whole body in a straight line

Step 6: Salute with eight parts or points – "Ashtanga Namaskara"

EXECUTION:

• Gradually bring your knees down to the floor then exhale.
• Slightly take your hips back and slide forward.
• Relax the eight parts of your body including two hands, two feet, two knees, chest and chin on the ground.
• Elevate your hip and back so that it wont touch the ground.

Step 7: Cobra pose – "Bhujangasana"

 

EXECUTION:

• Slide forward and raise your chest up into the Cobra pose.
• Keep your elbows bent and fixed in this pose while inhale and exhale
• Keep your shoulders away from your ears.
• Slowly look up.

Step 8: Mountain pose – "Parvatasana"

EXECUTION:

• Breath out and lift your hips as well as your tail bone up.
• Keeping your two hands on the ground ,Put your chest downwards to create an inverted V pose.

Step 9: Equestrian pose –"ASHWA SANCHALANASANA"

EXECUTION:

• Breath in and bring your right foot forward in between the two hands.
• Bring your left knee down to the ground.
• Press your hips down then look up.

Step 10: Hand to foot pose – "Hasta Padasana"

EXECUTION:

• Breath out and bring your left foot forward.
• Keep your palms on the ground.
• You can bend your knees, if you feel some discomfort.

Step 11: Raised Arms Pose- "Hastauttanasana"

EXECUTION:

• Breath in and roll your spine up,
• Make your hands go up and bend backwards a little bit
• Push your hips slightly outward.

Step 12: Standing Mountain pose – "Tadasana"

EXECUTION:

• Exhale and first straighten your body.
• Bring your arms down.
• Relax in this yoga pose.
• Observe the sensations that the Sun salutations bring in your body.
• For the finishing, lie down and relax your entire body in a Yoga Nidra. Your body needs sufficient time to adjust to the effects of the stretches of your sun salutations. It can bring enough rest for the mind and body.