Yoga, jogging, music and pet therapy exercises promoted by science as well

Well-being: yoga, jogging, music and pet therapy exercises promoted by science as well Welfare practices on which the literature has so far delivered a positive verdict are yoga, jogging, music and pet therapy. Not yet classified are pilates, pranotherapy and Bach flowers. For our mental well-being is effective exercise, yoga, a good laugh, the 'listening to music, Omega 3. For science would be useless pranotherapy and aromatherapy, are still awaiting trial pilates, homeopathy and multivitamins. 

A race to 'open air or walk briskly help against anxiety, depression and panic attacks because they act on neurotransmitters’s mood: serotonin and nor epinephrine. 
Regarding the 'feeding, vitamin E as an antioxidant acts as a scavenger of toxins, characteristic of Omega 3 fatty fish instead stimulate neurogenesis brain, namely the production of new brain cells. 
For the practice of science are also being funny, pet therapy, meditation and yoga, breathing techniques, sleep environments rich in stimuli. 

Welfare can also be generated by a personal journey of inner growth and in particular by: 
- Emotional intelligence that allows us to use emotions in a positive way and to derive satisfaction and gratification 
- Critical thinking that is the virtue that enables us to see reality for what it is without becoming slaves to desires unattainable 
- Development of a coherent personality, that awareness of one's temperament (and acceptance of himself, including boundaries) and the ability to drive our character so as not to conflict with ourselves. 

Science has now put in hand for "purgatory" and waiting to study the benefits that Pilates has, however, its usefulness for welfare, even if still not found the evidence (but, as we know, science and scientific rationality are not always able to explain everything, especially when alternative therapies and practices).

Yoga and meditation are like an anti-wrinkle Botox. More peace, less wrinkles

The cosmetics of the third millennium? Quiet, controlled breathing, introspection, in one word: meditation. The secret to winning the beauty, to combat stress facial wrinkles caused by stress and emotional training is the relaxation comes from the mind. 
Yoga and meditation then reveal the best allies for the conquest of wellness and beauty. Meditating Indeed, many vital functions (especially breathing and heartbeat) slow down. More peace fewer wrinkles. 
Meditation not only promotes a state of great relaxation, but also acts on 'amygdala: a gland in the brain controls the emotions. Thus, negative emotions like anger and fear give way to a state of profound well-being and serenity. 
Meditation, then, is a great stress, and since stress is mainly responsible for the 'aging, you can fight with a few lessons in meditation and yoga.

Treatment with natural remedies, therapies and gentle yoga breathing

An inner malaise can occur in many ways: among the most common symptoms are sleep disturbance, which suffers, even temporarily, an Italian three. Sleep well and long you need to maintain the efficiency of the immune system. Recent studies, sleep deprivation alters the 'balance of hormones, especially the "growth hormone and prolactin, and thus affect the functioning of the lymphatic tissues that produce antibodies. Sleep is also for' an essential body of physical recovery and mental health: the heartbeat and rhythm of breathing slows, the pressure drops and are favorite’s dirigenerazione processes and tissue growth. From the psychological point of view, sleep can reprocess all the experiences during the day, in order to received stimuli and to fix in memory the concepts acquired. 
An interesting aspect has been highlighted recently by a group of American researchers: it seems that at least eight hours sleep per night to aid weight loss. The credit should be attributed to leptin, an important hormone that helps regulate the metabolic rate. 

CARE OF 'INSOMNIA WITH NATURAL REMEDIES: THE ALTERNATIVES TO DRUGS 
Physically, the care of 'insomnia requires a delicate balancing act of neurotransmitters. Thus, therapies such as cakes 'homeopathy' s acupuncture or shiatsu, which take into account the overall framework manifests the disorder may be a viable alternative to treatment with drugs. 

GOOD AGAINST 'INSOMNIA 
During sleep the body regenerates and purifies. Sleep and sleep well, is one of the prerequisites for a healthy body that can respond effectively to external attacks. 
- Reduce the possible impact of light and noise, possibly with earplugs and eye mask; 
- Practice a little every day 'of physical activity, preferably in the morning; 
- Take a hot bath before bed; 
- Eat regular schedule and avoid long fasts and dinners abundant; 
- Reduce’s use of stimulants such as caffeine, chocolate, nicotine and alcohol, although there seems to have no effect on you; 
- The evening minimizes stimuli (TV and computers) and adopted habits relaxing (chamomile, soft music and lights); 
- If after a quarter of an 'now there are still asleep, get up and do something active; 
- Wrap in cheesecloth dried hops flowers, relaxing and sedative properties, and arrange them under the pillow; 
- If you wake up too early in the morning, get up and do stretching very sweet, or prepared a special breakfast, or alternatively stay in bed to read, write or meditate; 
- Use breathing techniques or meditation to relax body and mind and encourage the rebalancing of biological functions. 

THE YOGA BREATHING 
Before turning off the light, slowly carried the alternate nostril breathing, a yoga practice very useful for sleep: Close the right nostril with your thumb and inhale through the left, close the left nostril with the middle finger, release the right and exhale, inhale from right nostril then close it and exhale through the left. 
Proceed until the onset of sleep and at least 3-10 minutes.

Yoga Breathing - The four phases of wellness

The Sanskrit word sukha indicates something related to the pleasure the joy or happiness. The correct translation of Sukha Pranayama may be: control (ayam) the vital breath (prana) in a pleasant or easy (sukha), while the terms currently used breathing pleasant or easy. 
Yoga breathing exercises should be performed gently and without undue effort. To practice pranayama during yoga sessions, in general, choosing a meditation position as the lotus (Padma Asana) or posture perfect yogi (siddha asanas) in case of difficulty, however, rather than not to practice, you can sit normally, even on a chair. 
Important though is to have the spine, neck and head well aligned vertically and once obtained the best possible position is good freeze until the end of practice. 
A complete respiratory act consists of three phases: inspiration (puraka), retention (kumbhaka) and expiration (recaka). 

The-sukha pranayama includes four specific phases of the same duration (eg nine breaths for each type) each able to develop a quality: 
the first stage we tend to only develop the 'inspiration el' expiration balancing each other and this is the stage commonly called sukha that develops balance and harmony. 

In the second phase loma, it inspires you to retain full lungs and exhaling. The Sanskrit word can mean positive loma, assimilating, and convex heating. This phase, because of the lungs filled with fluid, tends to store energy. 

The third phase viloma provides the following conduct: inhale, exhale and hold to the lungs empty. Viloma stands for negative, oxidative, concave and refreshing. Indeed, this breathing is calming. 

In 'final stage catur (catur is number four in Sanskrit) is developed breathing square where all four phases converge: inhale, hold back on full lungs, exhale, hold back on empty lungs. Here we develop the 'self-control. 

Each of these four steps, if necessary can be used separately to develop their quality. In this case the number of breaths to be made could be decided following the 'goal. Better, however, to avoid unpleasant imbalances, take advice from an experienced master. 
It is also advisable, after the practice; relax for a few minutes on the floor in total state’s neglect, promoting the resumption of spontaneous breathing and natural.

How to prolong life with yoga, yoga exercises for breathing anti-stress

Breathing anti stress regulates the heartbeat, helps calm and concentration, improves sleep quality and of 'existence. 

Against the strain of modern life, instead of 'bitter, five minutes a day of inhaling and exhaling "Wizard". Limitation agree many bodily disciplines, from yoga to tai chi, qi gon from the RAT, which invite you to use conscious breathing techniques to control stress, combat 'anxiety, improve sleep quality and of' existence. 

While a recent scientific study of the 'University of Buffalo confirms that the factor that most affects the length of life is not cigarette smoking or diet, but the volume of' air breathed in one second. 

YOGA EXERCISE FOR BREATHING 
This simple exercise yoga helps to regulate the heartbeat, improves' tissue oxygenation, normalizes metabolism, promotes calm and concentration. Should be tested at least once or twice a week, preferably early in the morning to 'open in a park, crouching at the foot of a tree, his back tightly around the trunk, or at home, sitting on a carpet, leaning against a Wall: 's important is that the place is familiar and comfortable. 

PREPARATION FOR EXERCISE YOGA BREATHING 
- Wear something comfortable, not tight, natural fiber, turn off the phone, and remove the 'watch. Spread in 'air your favorite perfume and select a piece of soft music. 

- Focus your attention on a particular welcome to you: the grass green and the sky (if you have to 'open) the smell (if you're at home), get carried away by the sounds of nature (if you have to' open) and music (if you're at home), close your eyes. 

- Riumanendo sitting, breathing normally the nose five times, gradually increasing the depth of inspirations. Listen to the rhythm of your breathing, which becomes increasingly large. 
- Place a hand on 'abdomen and inhale forcefully contracting (3 seconds) you will hear the hand up towards the' top. When you feel your lungs fill with 'air, exhaling, relaxing (4 seconds). 
- Repeat the sequence ten times, keeping a constant rhythm and always exhale more forcefully. 
- Inhale slowly (6 seconds), then exhale (6 seconds) releasing all the 'air in the lungs. 
- Inhale forcefully (3 seconds) and hold your breath, count acinque. 
- Exhale slowly (6 seconds) 
- Repeat’s last sequence 3 times. 

THE SECRET OF LONGEVITY ' 
During relaxation techniques like meditation and yoga, the need for oxygen is reduced by 20% and some physiological functions, such as heart rate and breathing, the blood pressure and brain electrical rhythms, slow down, while increasing the 'efficiency immune system, circulation of blood and 'energy. 

The therapeutic effects of yoga have been monitored for years in hospitals in Shanghai and Beijing, who have demonstrated 'effectiveness in treating chronic diseases such as' hepatitis 's hypertension,' bronchial asthma and neurasthenia.

Yoga for Beginners

We continue to comprehend asanas, with which you can start to learn yoga. 

Pose "Frog" 

Good stretches the back muscles, arms and thighs. 

So here we go. Get on your knees, uprites hands on the floor. Arrange your knees as wide as possible, bend your elbows and lean forward. But do not go. For inspiration, start to lower pelvis to the floor. Then lower the body until the end, put his head on his hands, if you're not stretched out his hands. 

Pose The Crescent 

This asana not only helps to relieve stress, but also well tightens leg muscles, hips and buttocks. 

Stand in the pose of "Triangle". 

Put your left hand on left thigh. Right hand uprites the floor. Slightly bend your right knee, then straighten your right knee, begin to raise the left leg until it is parallel to the floor. Straighten your left arm so that the fingers looked up. Take 3 - 5 breaths. Then put your left hand on left thigh. Slightly bend your right knee and lower left leg. Again, straighten your right knee and take a stance "Triangle". 

Pose "of all finite" 

This posture helps to relax the back muscles, relieves stress and helps to cope with nervous tension. 

Lie on the floor, his hands pull along the body with your palms down. Legs straightened and placed shoulder-width apart. On the inhale bend your knees and pull them to the chest. Then lower the legs and once again pull them to him so that his knees touched his forehead, and the foot looked at the ceiling. Uprites hands in the waist, hold your elbows to your body, straighten your legs, and make 5 - 10 deep breaths. Then bend your legs and lower arms on the floor. Return to starting position. 

Pose "Happy Child" 

Asana relaxes the back muscles, helps to open hips, buttocks and cope with anxiety. 

Lie on the floor, legs bent at the knees, feet pressed to the floor on the width of the hips, arms stretched out along the body, hand look at the ceiling. On the inhale, lift his legs so that knees have sought to shoulders, but not touching them. Make sure that the legs were all the time on the width of the hips. Grasp the foot with his hands. And slightly lower the knees to the side towards the floor. Take 5 - 10 deep breaths. 

Pose "Hero" and pose "the Force" 

The pose makes joints more flexible, helps prepare the mind for meditation, stretches the muscles of the legs. 

Get on your knees, spread your feet. Put hands on the calves. Lower hips to his feet. Take two deep breaths and exhale. On the inhale bend your elbows and bend your body back. Can stay in this position. And you can go ahead and slowly lie down on the floor. Take 5 - 10 deep breaths. Then bend at the elbow, first with one hand, then another, and slowly, lift your torso. 

Pose "Rabbit" 


This asana relieves pain in the back, neck and head, stretches the back muscles and spine, improves digestion, helps to cope with insomnia. 

Take a stance "Kid". Clasp your ankles with his hands. Round the toes toward the floor; uprites crown in the floor. Inhale and exhale. Lift the tailbone. And slightly leaning forward. Take 5 - 10 deep breaths.

Yoga for beginners : Part-2

We continue the story of asanas, which can carry people, just starting to practice yoga. All poses have an impact on the state of our body and mind, regardless of their complexity. 

Pose Corpse 

Corpse Pose or Savasana helps relieve stress and cope with insomnia, headaches easier. 

Lie on your back. Legs stretched out and slightly apart. Arms straight and well separated slightly to the side. Hands are looking up. The waist is pressed to the floor. Relax. Take a few deep breaths. 

Pose "Wide Step" 

This asana is good stretches and strengthens the leg muscles, develop flexibility and relieves stress. 

Let's start with posture "A dog with his head bowed." From this asana take a step forward with your right foot so that foot is caught between his palms. Lower your left knee on the floor. Make sure that the toes and lower leg were pinned to the floor. 

Slowly raise your body. At the same time dilute the hands to the sides and lift upward, so that his hands touched. Your hands should be parallel to the ears. 

Aspiratory rot back as far as you can. Take a few deep breaths. Then slowly return to starting position - "A dog with his head bowed. 

Tilt forward with your legs crossed 

Excellent posture for relaxation and meditation. Sit on the floor, legs crossed. Make 3 deep breaths and exhale. Uprights palm on the floor in front of him and gently lift the hips. Then lower them. For inspiration take a few steps forward with his hands so that the spin at the same time remained straight. Do not round your back. Make 3 deep breaths and exhale. Then, try to stretch them even further, keeping your back straight. Take 3 deep breaths and inhale. Then slowly return to starting position. 

Tilt forward with straight legs 

This is a more complicated position, and you need some time to achieve the flexibility to implement it. This asana stretches well back muscles, shoulders and feet, stimulates the abdominal organs, improves digestion, helps to cope with discomfort during menstruation; facilitates headaches, bad helps in treating insomnia, sinusitis, high blood pressure and infertility. In the ancient texts of this position is written, that it improves appetite, treats illness and promotes weight loss. 

Sit on the floor, legs stretched out before him, buttocks pressed against the floor. Beginners can advise beneath the priest rolled up towel. Raise your hands straight up so that the body makes an angle of 90 degrees. Then inhale slowly starts to tilt body forward until you have a 45 degree angle. Try to keep your back straight. Then grasp the big toes of the thumb and index fingers. On the inhale straighten your back; on the exhale bend your elbows. On the inhale bend forward as you can below. Once you hit the wall, touch his head down. Take 5 - 10 deep breaths. 

Direct lateral angle 

This asana stretches the good leg muscles, waist, chest, shoulders, back, makes the joints more mobile. Moreover, stimulates the abdominal organs. 

You can not do asanas headaches, high blood pressure and insomnia. 

There are two assumptions - "Pose Mountains" or "Pose Warrior II" . We suggest you start with "Poses Mountains. Aspiratory place feet slightly wider than shoulders. Raise your hands parallel to the floor and dilute to the side. Turn the left foot slightly inward, so that she looked to the right, the right foot and then expand outwards. Bend your right leg. Make sure the knee was on the same level with the foot. 

On the inhale, expand the body to the left and right hand uprites elbow in his right knee. The left hand is raised up. Palm facing the direction of the body. Then lower your right foot in front and uprights the floor. Feel the stretch your muscles. 

Once you get comfortable, can complicate the position. To do this, the left hand lower and set up behind his back, arrange the hand over the right thigh. Lift your right hand from the floor and clutched his left hand under the right foot. Take a few deep breaths. 

Then again uprites the floor with his right hand, left, lift up and slowly return to starting position. Repeat for other arm.