Latest news with #InternationalJournalofYoga
Hindustan Times
18-06-2025
- Health
- Hindustan Times
International Yoga Day 2025: 7 yoga equipment that can help you deepen every pose
Yoga is an ancient and complex practice, rooted in Indian philosophy, as per the US National Centre for Complementary and Integrative Health. As it is International Yoga Day, take out time to reassess your yoga equipment. The right prop can transform your practice. From deepening your stretches to supporting your meditations, the props are designed to help you in every way. These essentials can help you build strength, flexibility and awareness. This curated list of 7 must-have yoga props will not only elevate your daily flow but also make every posture accessible and joyful. Check out these essential gear to nail the yoga poses. Yoga is an effective way to manage and reduce stress, anxiety and depression, as per the International Journal of Yoga. With the best yoga equipment, you can deepen your asanas and enjoy numerous health benefits: 1. Best yoga mat The most fundamental item in any yogi's toolkit is the best yoga mat in India. This yoga equipment provides cushioning and grip to prevent slips and protect joints. Whether you want to flow through vinyasas or meditate in stillness, a non-slip, eco-friendly mat sets the foundation for your practice. Look for options made of TPE, cork, or natural rubber for a sustainable choice that balances comfort with durability. Try this: Wiselife Tru Body Alignment Yoga Mat is a non-slip, extra-wide 6mm yoga mat. This yoga equipment features alignment lines for posture precision and joint protection. The included strap adds support in stretches, making your flow safer and more effective. 2. Best yoga block Yoga blocks bring the floor closer to you by offering stability and support in standing, seated, and balance poses. They are perfect for modifying postures, improving alignment, and encouraging proper form, especially if you are tight in your hips or hamstrings. Foam blocks are lightweight, cork blocks are eco-friendly and firm, and wood blocks offer a traditional, sturdy feel. Try this: Built from sturdy cotton with an adjustable D-ring, the Boldfit Yoga Belt with D-Ring improves flexibility, deepens stretches, and assists in safe pose transitions. This yoga equipment is ideal for beginners and advanced yogis alike. 3. Best yoga wheel A yoga wheel is ideal for opening the chest, shoulders, and back, especially during deep backbends. It can help improve flexibility, assist in posture correction, and release spinal tension. Beginners can use it for gentle heart openers, and advanced practitioners can challenge their core and balance with it. This yoga equipment is also a great pre- or post-practice prop for mobility drills. Try this: These high-density EVA foam blocks from FEGSY support balance, alignment, and flexibility. The strap helps with deeper stretches. Together, they ensure safe modifications and added comfort in challenging asanas. 4. Best yoga strap Can't touch your toes yet? No problem. A yoga strap acts like an extension of your arms, which helps you access deeper stretches and hold poses with better alignment. It is especially helpful in improving flexibility in the shoulders, legs, and hips. Moreover, this yoga equipment allows you to stay in poses longer and more safely. Adjustable D-ring straps offer excellent grip and control. Try this: Wiselife offers a sweat-resistant yoga wheel that supports backbends, releases spinal tension, and improves posture. Ideal for flexibility training, this yoga equipment is a powerful tool for relieving pain and deepening heart-opening poses. 5. Best yoga chair Used widely in Iyengar and restorative yoga, a yoga chair offers exceptional support for a wide range of poses, including backbends and inversions. It is ideal for seniors, people with limited mobility, or anyone working on alignment. This yoga equipment helps deepen stretches while reducing pressure on joints. Foldable and sturdy, it is a functional prop for both home and studio use. Try this: Streetup India® Iyengar Yoga Chair is a foldable, leather-seated yoga chair designed for Iyengar yoga. It supports alignment, stability, and deeper stretches. This yoga equipment is perfect for backbends, inversions, and practitioners with limited mobility or flexibility. 6. Best meditation cushion Meditation cushions can elevate your hips and support a straight spine, which makes it easier to sit comfortably for longer periods. They reduce strain on the knees, hips, and lower back, making your breathwork or mindfulness sessions more sustainable. Often paired with a larger floor cushion, this yoga equipment helps create a calm and comfortable space for stillness. Try this: Designed for extended meditations, the FOVERA Foldable Meditation Chair offers back support and posture alignment. The meditation block eases cross-legged sitting, while plush foam ensures comfort through long, mindful practices. 7. Eye pillow A soft eye pillow for yoga offers gentle pressure on your eyelids and blocks out light. This yoga equipment encourages deeper relaxation during savasana or meditation. Many come infused with calming herbs like lavender or chamomile, adding an aromatherapy boost. This simple tool can help reduce stress, calm your thoughts, and enhance the overall restorative effect of your practice. Try this: Microwavable and herb-infused, Comfheat Lavender Weighted Eye Pillow delivers moist heat therapy to relieve eye strain and enhance relaxation. This yoga equipment is a soothing savasana companion that deepens meditative states and calms the mind. 1. The best yoga mat can help maintain proper posture and balance during asanas. The alignment lines guide hand and foot placement, improving form and reducing the risk of injury. 2. Yoga straps can extend your reach in stretches, which makes challenging poses more accessible. It helps improve flexibility over time, supports alignment, and assists in holding poses longer without strain. 3. Yoga block offers support in standing, seated, or reclining poses. This yoga equipment helps improve balance and alignment, deepen stretches, and make difficult poses more approachable. 4. The yoga wheel is ideal for backbends, chest openers, and spine flexibility. The wheel supports your back, helps relieve muscle tension, and builds strength and control in deeper, advanced stretches. 5. The yoga chair provides stability in poses that require support, like forward bends or supported inversions. It enhances alignment and allows deeper, longer holds, especially beneficial in Iyengar yoga and for those with limited mobility. 6. An eye pillow can enhance relaxation in savasana and meditation by blocking out light and applying gentle pressure to the eyes. The soothing aroma and weight calm the nervous system. 7. The meditation cushion supports an upright posture during long meditation sessions. The backrest reduces fatigue, the cushioned seat prevents numbness, and the built-in meditation block helps maintain comfort and focus for extended periods. 10 kg dumbbell set: Top-rated picks of 2025 to support your strength training Boost skin elasticity naturally with the best plant-based collagen supplements: 8 top options Best fish oil capsules for skin and hair: 8 options for natural glow and growth Top 7 affordable whey proteins under ₹1000 for beginners Yes, yoga props can improve safety, support alignment, and make poses more accessible. They help build confidence and flexibility without strain, especially when you are just starting out. Yoga straps and blocks are ideal for improving flexibility. They extend your reach and support deeper stretches, helping your body gradually open up without overexertion or injury. A yoga wheel supports gentle backbends and relieves spinal tension. It massages tight muscles and enhances flexibility, which makes it a great tool for managing chronic back pain naturally. Yes, meditation cushions, chairs, and eye pillows enhance comfort, support posture, and help you relax deeply, allowing for longer, more focused and peaceful meditation sessions. Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, concerning the products. The products listed in this article are in no particular order of priority.
Indian Express
31-05-2025
- Health
- Indian Express
Pranayama routines that can help you kick the butt: How to control smoking urges
Written by Vikram Manikya Cigarettes are a gateway drug. Scientists have identified tobacco addiction as the gateway to hard drugs like ganja (cannabis or marijuana) and cocaine. Hence, we cannot take tobacco addiction lightly. The International Journal of Yoga has researched the benefits of practising pranayamas on nicotine craving and withdrawal symptoms and found that pranayamas help reduce both of them. Here are a few effective routines to supplement the journey of de-addiction. Nadi Shodhan Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Place your left hand on your left knee with fingers in 'Chin Mudra', where you gently touch the thumb and index finger. You bring forward the rest of the three fingers. ⦁ Place the tips of your index and middle fingers at the centre of your eyebrows. ⦁ Place your ring and little fingers on your left nostril. ⦁ Place your thumb on the right nostril. ⦁ The ring and little fingers will be used to open and close the left nostril. ⦁ The thumb will be used to open and close the right nostril. ⦁ Take a normal breath with both nostrils, position your fingers — thumb on the right, index and middle fingers in between your eyebrows, and ring and little fingers on the left. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. ⦁ Now, breathe in through the left nostril and close it with your ring and little fingers after completing inhalation. ⦁ Remove your thumb to exhale through the right nostril. Keep your left nostril closed with your ring and little fingers. ⦁ Inhale through the right nostril and close it with your thumb after completing inhalation. ⦁ Breathe out through the left nostril by closing your right nostril with your thumb. This marks the completion of one round of 'nadi shodhan pranayama'. ⦁ Continue alternating nostrils, inhaling through one nostril and exhaling through the other. ⦁ After each exhalation, remember to breathe in through the same nostril. ⦁ Complete nine such rounds by breathing through both nostrils alternately. ⦁ Continue taking long and deep normal breaths, effortlessly. Bhastrika Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Vajrasana (Thunderbolt Pose) or Sukhasana (Easy Pose). ⦁ Relax your shoulders and body. ⦁ Make fists and fold your arms. Place them close to your shoulders Bhastrika Pranayama 1 ⦁ Inhale deeply with both your nostrils. Fill your lungs completely. ⦁ Raise both arms and unfold your fists. ⦁ Exhale forcefully through both nostrils. Empty your lungs completely. Bhastrika Pranayama 2 ⦁ Bring your arms next to your shoulders. ⦁ Close your fists. Settle into the beginning pose. ⦁ Repeat 20 rounds. ⦁ The breathing should be rapid and forceful. ⦁ Relax with palms on your thighs, open towards the ceiling. ⦁ Take a few deep, normal breaths. ⦁ Continue for 2 more rounds. Bhramari Pranayama ⦁ Sit in a comfortable position with your back straight, preferably in Padmasana (Lotus Pose) or Sukhasana (Easy Pose). ⦁ Close your eyes, and keep a gentle smile on your face. ⦁ Place your index finger on the cartilage between your cheek and ear as depicted in the image below: ⦁ Take a normal, deep breath in, and as you breathe out, gently press the cartilage with your index finger. ⦁ Make a low humming sound like a bee while you press it in and out with your index finger. ⦁ High-pitched humming is always better than low or medium pitch. ⦁ Breathe normally and continue this pattern for 3-4 rounds. (The author is Director, The Art of Living Wellness Programme)
NDTV
29-05-2025
- Health
- NDTV
How 30 Minutes Of Sudarshan Kriya Daily Can Transform Your Health
In today's fast-paced world, stress has quietly become a chronic health hazard. While many turn to medications or therapy, ancient practices like Sudarshan Kriya offer a holistic alternative. Developed by Sri Sri Ravi Shankar and popularised through the Art of Living Foundation, Sudarshan Kriya is a powerful breathing technique that combines cyclical breathing patterns with mindfulness. Scientific studies, including those by the International Journal of Yoga and Harvard Medical School, show that just 30 minutes of daily practice can significantly reduce stress, enhance immune response, and improve overall mental well-being. Here's how simple practice of Sudarshan Kriya can profoundly transform your health. Here's how Sudarshan Kriya can transform your health Sudarshan Kriya isn't just spiritual, it's biological. Regular practice aligns breathing with the body's natural rhythms, impacting key systems including the nervous, respiratory, and endocrine systems. Let's explore the benefits of Sudarshan Kriya. 1. Reduces stress and anxiety Sudarshan Kriya significantly lowers cortisol levels, the body's main stress hormone. A study published in the Journal of Clinical Psychology found that regular practitioners report reduced symptoms of anxiety and improved emotional resilience. The rhythmic breathing soothes the nervous system and fosters a deep sense of calm. 2. Improves sleep quality Practising 30 minutes of Sudarshan Kriya daily can improve the quality and duration of sleep. Research from NIMHANS (National Institute of Mental Health and Neurosciences) showed participants had fewer instances of insomnia and reported deeper, uninterrupted sleep after incorporating the kriya into their nightly routine. 3. Enhances immunity Regular breathing exercises increase oxygenation and improve lymphatic drainage. This strengthens your body's ability to fight infections. During the COVID-19 pandemic, many doctors and yoga experts highlighted Sudarshan Kriya's potential in supporting respiratory function and boosting immunity. 4. Balances emotions and boosts mood This kriya activates the parasympathetic nervous system, which is associated with 'rest and digest' functions. It helps regulate mood swings, enhances dopamine and serotonin levels, and may aid in managing mild to moderate depression, according to research from Harvard Medical School. 5. Supports cardiovascular health Breathing practices like Sudarshan Kriya help regulate blood pressure and heart rate variability. A study in Applied Psychophysiology and Biofeedback found participants experienced improved heart rate patterns and better circulation, which reduces the risk of heart-related diseases over time. 6. Improves focus and clarity Regular practice increases alpha brainwave activity, responsible for alertness and creativity. Many corporate professionals and students practise Sudarshan Kriya to improve their concentration, mental clarity, and decision-making abilities, particularly during high-stress periods. 7. Detoxifies the body naturally The kriya involves deep and rhythmic breathing, which facilitates oxygen exchange and expels toxins through breath. It also massages internal organs gently, enhancing digestion and the body's natural detox process. 8. Can be practised by all age groups Whether you're a teenager dealing with academic pressure, a middle-aged professional battling burnout, or a senior looking for balance, Sudarshan Kriya is safe, effective, and customisable for all age groups under proper guidance. Breath is the bridge between the body and mind. Just 30 minutes of Sudarshan Kriya each day can lead to long-term improvements in physical health, emotional stability, and mental clarity. With strong endorsements from global health organisations and mounting scientific evidence, this ancient technique offers a simple yet profound path to holistic well-being, one breath at a time. Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
Time of India
10-05-2025
- Health
- Time of India
Yoga powerful partner in treatment of irritable bowel, finds KGMU study
Lucknow: Those suffering from irritable bowel syndrome, marked by stomach pain and unpredictable bowel problems, may find effective relief as a new study by King George's Medical University shows practice of yoga along with regular treatment can ease stomach symptoms and also reduce stress and anxiety. The study, published in International Journal of Yoga in Apr, concluded that yoga could make IBS symptoms feel less severe and help patients feel better. It highlights how regular yoga routine can improve physical health and mental well-being in people with IBS . IBS is a common syndrome comprising stomach pain, bloating, constipation, diarrhoea and frequent changes in bowel movements. Unlike other stomach diseases, IBS doesn't damage intestines but is linked to how the brain and stomach coordinate. "IBS is not a problem of only the digestive system," explained Prof Adarsh Tripathi, co-author and Professor of Psychiatry at KGMU, adding, "There is a strong brain-gut connection and psychological distress plays major role in how patients experience the symptoms." The research, titled 'Exploring the Impact of Yoga Intervention on Psychological Symptoms in Irritable Bowel Syndrome Patients: A Randomised Controlled Study', was conducted by experts from KGMU. The team comprised lead researcher Prof Sandeep Bhattacharya and Prof Sunita Tiwari from physiology department, Prof Adarsh Tripathi and gastroenterologist Prof Sumit Rungta. The study was a randomised, open-blinded trial where 165 IBS patients were divided into two groups: one received yoga along with conventional treatment while the other received only conventional treatment. Yoga was practised five times a week for three months. IBS severity, psychological symptoms (using DASS-21), body weight, BMI, and cortisol levels were measured before and after the intervention. Results from both groups were compared to assess the added effect of yoga. Each session included physical postures (asanas), breathing exercises (pranayama), and meditation. "We designed the yoga sessions to bring physical relaxation as well as mental calm," said Prof Sandeep Bhattacharya. "Our aim was to see whether yoga could help reduce stress that often triggers or worsens IBS symptoms." After three months, patients in the yoga group showed much better results. "Patients who practised yoga experienced a significant reduction in IBS symptom severity," said Bhattacharya. "They reported less abdominal pain, better digestion and overall improvement in daily functioning." The yoga group also had lower levels of stress and anxiety. While their depression scores didn't drop much, they felt better mentally. "Mental health improvements were encouraging," noted Prof Sunita. "Many patients shared they were sleeping better, feeling more relaxed and had a more positive outlook." Another positive result was weight loss and a lower BMI among yoga participants. Although cortisol levels—a hormone linked to stress—did not drop significantly, patients reported feeling less stressed overall. "Yoga is no replacement for medicines, but it can be a powerful partner," emphasised Prof Sumit Rungta. "Our findings suggest it can help patients manage physical discomfort along with emotional distress associated with IBS." They also advised patients to consult doctors before starting yoga and to follow a routine that suits their health needs. As Prof Bhattacharya summed up, "Our research shows that when it comes to IBS, healing the gut also means caring for the mind. Yoga offers a way to do both." Lucknow: Those suffering from irritable bowel syndrome, marked by stomach pain and unpredictable bowel problems, may find effective relief as a new study by King George's Medical University shows practice of yoga along with regular treatment can ease stomach symptoms and also reduce stress and anxiety. The study, published in International Journal of Yoga in Apr, concluded that yoga could make IBS symptoms feel less severe and help patients feel better. It highlights how regular yoga routine can improve physical health and mental well-being in people with IBS . IBS is a common syndrome comprising stomach pain, bloating, constipation, diarrhoea and frequent changes in bowel movements. Unlike other stomach diseases, IBS doesn't damage intestines but is linked to how the brain and stomach coordinate. "IBS is not a problem of only the digestive system," explained Prof Adarsh Tripathi, co-author and Professor of Psychiatry at KGMU, adding, "There is a strong brain-gut connection and psychological distress plays major role in how patients experience the symptoms." The research, titled 'Exploring the Impact of Yoga Intervention on Psychological Symptoms in Irritable Bowel Syndrome Patients: A Randomised Controlled Study', was conducted by experts from KGMU. The team comprised lead researcher Prof Sandeep Bhattacharya and Prof Sunita Tiwari from physiology department, Prof Adarsh Tripathi and gastroenterologist Prof Sumit Rungta. The study was a randomised, open-blinded trial where 165 IBS patients were divided into two groups: one received yoga along with conventional treatment while the other received only conventional treatment. Yoga was practised five times a week for three months. IBS severity, psychological symptoms (using DASS-21), body weight, BMI, and cortisol levels were measured before and after the intervention. Results from both groups were compared to assess the added effect of yoga. Each session included physical postures (asanas), breathing exercises (pranayama), and meditation. "We designed the yoga sessions to bring physical relaxation as well as mental calm," said Prof Sandeep Bhattacharya. "Our aim was to see whether yoga could help reduce stress that often triggers or worsens IBS symptoms." After three months, patients in the yoga group showed much better results. "Patients who practised yoga experienced a significant reduction in IBS symptom severity," said Bhattacharya. "They reported less abdominal pain, better digestion and overall improvement in daily functioning." The yoga group also had lower levels of stress and anxiety. While their depression scores didn't drop much, they felt better mentally. "Mental health improvements were encouraging," noted Prof Sunita. "Many patients shared they were sleeping better, feeling more relaxed and had a more positive outlook." Another positive result was weight loss and a lower BMI among yoga participants. Although cortisol levels—a hormone linked to stress—did not drop significantly, patients reported feeling less stressed overall. "Yoga is no replacement for medicines, but it can be a powerful partner," emphasised Prof Sumit Rungta. "Our findings suggest it can help patients manage physical discomfort along with emotional distress associated with IBS." They also advised patients to consult doctors before starting yoga and to follow a routine that suits their health needs. As Prof Bhattacharya summed up, "Our research shows that when it comes to IBS, healing the gut also means caring for the mind. Yoga offers a way to do both."
