Q&A

Yoga practitioner Kamala Prakash gives you simple yet effective ways to shape up with yoga. Kamala Prakash is an instructor in Aerobics and Hatha Yoga. Kamala is trained in different schools of Yoga- Bihar, Iyengar and Ashtanga. Her style of teaching is gleaned from across these schools, thereby, providing variety to the students while leveraging the correct asana to tackle specific requirements. The passionate instructor has given yoga lessons across all age groups and provided personal training based on specific requirements.

I have an erratic sleeping pattern. I barely sleep at night these days and it's affecting my attention level at work. Can yoga help me overcome insomnia? Nikita Arvind, Cochin

Some of the factors which cause insomnia are stress, a poor diet, and things that interfere with the body's normal sleep cycles such as working in shifts and jetlag. Our bodies are designed for sleep to come effortlessly. When it doesn't, it's because we are holding on to the day's stresses and at the same time projecting tomorrow's. Hatha yoga and meditation relieve stress from the endocrine and nervous system helping the body regulate itself, thereby inducing the mind and body to let go and slip gently into restful sleep. Some of the suggested asanas to be practiced for overcoming this problem are Suryanamaskars, inversions like Sarvangasan (shoulder stand), Matsyansan and Yoga Nidra.

My uncle recently met with an accident which has resulted in a mild case of slipped disc. Please suggest asanas to cure the situation. Shekhar Kamath, Mangalore

Anyone who has experienced back pain understand the fear of exercising again, they fear that any movement can cause further pain or a re-injury. Rest is important but prolonged rest can weaken the muscles of the back making them more prone to re-injury. Motivation is a key element in consistency of an exercise program. Specific exercise and awareness lessons for better body mechanics and improved posture are: walking with good spine alignment, sitting erect (with spine straight) and picking up something from the floor with bent knees are some basic rules for a healthy spine. Other than that, he should start with a gentle walk of 20 minutes everyday accompanied with yoga practices like spine stretch (Tadasan) and lateral spine stretch (Triaka Tadasan). Along with these, he can (sitting on floor if possible or an a chair); bend and straighten knees, do ankle rotations, point and flex toes. As the strength increases, he should (to begin with on bed and later, on the floor), do supine leg lifts, leg cycles (with other knee bent), Pelvic thrust (Sethubandhasan), Spinal twists etc. Please note that your uncle has to take medical advise before commencing of the exercises and should practice these under guidance of a qualified yoga instructor.

My sister is 4 months pregnant and wants to do yoga to keep her body flexible. She believes yoga can reduce the pain during delivery. Is this true? If yes, could you please suggest asanas? Ruby Dias, Mumbai

Starting yoga practice in the 2nd trimester is the right decision. Yoga raises the level of body awareness. Practice of asanas and Pranayam during the pregnancy will help in keeping the body and mind calm and prepare her for the delivery. Yoga is a non-impact exercise; asana practices which are soft in nature nourish the tissues of the mother and the baby in a gentle way. Some of the basic asanas practiced are squatting on the floor on heels or on toes with a support system, Baddhakonasan (butterfly posture), Upavistakonasan, Viparita Karni (legs up against the wall) and more importantly breathing practices like equal breath (anulom vinulom), Brahmari and Om chanting. These stabilize the mind producing tranquility and reducing stress. Doctor's permission must be taken before starting yoga and yoga asanas are to be done under guidance of a qualified yoga instructor.