Dr Alisha Prakash – Praanad Ayurved

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Yogaasana for Postural Back Pain

Leave a Comment / Mental Health, Yoga / Dr Alisha Prakash

Ever wondered why your back hurts even when you haven’t lifted any heavy weights, done strenuous work, or have any known deficiency? More often than not, it’s due to poor posture. When you sit for long hours, especially glued to a screen, with your back slouched or your neck tilted, your spine quietly takes the toll. Over time, this leads to postural back pain, stiffness, andfatigue. Here a few simple yoga asanas can help relieve that pain and realign your posture naturally. • Bhujangasana (Cobra Pose)• Makarasana (Crocodile Pose)• Setu Bandhasana (Bridge Pose)• Dhanurasana (Bow Pose) 1. Bhujangasana (Cobra Pose) Description: Lie on your stomach, palms placed next to your chest, legs extended. As you inhale, gently lift your chest off the floor, keeping your pelvis grounded. Elbows stay close to your body. Benefits: • Opens and strengthens the spine• Stretches the abdomen and chest• Counteracts slouching by reversing forward posture. 2. Makarasana (Crocodile Pose) Description: Lie flat on your stomach with arms folded under your head and legs relaxed. Close your eyes and breathe deeply, letting your back release and soften. Benefits: • Relaxes back muscles Soothes the nervous system• Provides gentle spinal decompression 3.Setu Bandhasana (Bridge Pose) Description: Lie on your back, knees bent, feet hip-width apart. Pressing into your feet and arms, lift your hips upward, forming a gentle arch. Hold, breathe, and then lower slowly. Benefits: • Stretches the chest, neck, and spine• Strengthens glutes and lower back• Opens the front body, countering forward-lean posture. 4. Dhanurasana (Bow Pose) Description: Lie on your stomach. Bend your knees and reach back to hold your ankles. Inhale and lift your chest and thighs off the floor, drawing your feet and torso together into a smooth bow shape. Benefits: • Deeply strengthens the entire back• Stretches the shoulders, chest, and legs• Improves posture by enhancing spinal flexibility.

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A man and woman practicing mindful yoga and breathing exercises in a serene indoor setting.

Pranayama for stress

Leave a Comment / Mental Health / Dr Alisha Prakash

Bhramari Pranayama If there’s one Pranayama , I recommend to almost everyone—whether you’re a student, a working professional, or someone just trying to stay sane in this fast-paced world—it’s Bhramari Pranayama. Also known as the “humming bee breath,” this simple practice can work wonders for your mind and nervous system. The practice is pretty simple: you inhale deeply and exhale with a gentle humming sound, like a bee. This creates subtle vibrations in the skull and around the brain, which helps quiet the mental noise. You can place your hands in Shanmukhi Mudra or simply block your ears with your index fingers. This shuts out external sounds and draws your focus inward, allowing you to truly tune into the soothing hum of your own breath. It’s a go-to for stress, anxiety, restlessness, or those nights when your brain refuses to switch off. With just a few rounds, and you feel like you’ve hit the pause button on the world. It brings your awareness inward, slows down the breath, and creates space between thoughts—something we all desperately need these days. It also stimulates the vagus nerve, which plays a huge role in activating the body’s relaxation response. Try practicing it every day, beginning with just 5 minutes. Best done in silence, with your eyes closed. You’ll notice better sleep, more clarity, and even a shift in your emotional responses.

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Silhouette of a person practicing yoga outdoors during sunrise, creating a calming atmosphere.

The Importance of Pranayama in Modern Times

Leave a Comment / Mental Health / Dr Alisha Prakash

In today’s world of deadlines, constant stress, and endless distractions, how many times do we actually pause to notice our breath? The answer is, probably not as much as we should. But did you know that something as simple as the way you breathe can significantly affect your health and happiness? The ancient art of controlled breathing—Pranayam—offers a natural, proven method to not only manage stress but also improve your overall well-being. And the best part? It’s easy to learn! What Exactly is Pranayama? Pranayama comes from Sanskrit: Prana meaning life force and Ayama meaning control. In simple terms, pranayam is a set of breathing techniques designed to balance your vital energy. It involves mindful, controlled breathing that improves lung capacity, regulates the nervous system, and fosters inner calm. Why Should You Care? Modern life often forces us into shallow, rapid breathing patterns which increase anxiety, blood pressure, and even disrupt sleep. If you’ve ever felt on edge, mentally clouded or just exhausted, your breath might be contributing to the problem. Pranayama helps restore balance. It trains your body to breathe deeply, increase lung capacity, improves oxygenation, and regulates your nervous system. Scientific studies confirm that regular Pranayama can: • Lower stress and anxiety levels • Enhance heart and lung health • Improve focus and clarity • Boost immunity But Here’s the Secret… Pranayama isn’t just a generic breathing technique—it’s a personalized tool tailored to each individual’s unique mind and body. A trained practitioner can assess your specific constitution (Prakriti) and any underlying health concerns, offering guidance on the most suitable breathing techniques. This ensures both safety and effectiveness in your practice, helping you achieve optimal results. If you’ve been struggling with stress, sleep issues, chronic fatigue, or just want to feel more in control of your well-being, Pranayama might be exactly what you need. Ready to Reclaim Your Health? Whether you’re a beginner or have tried breathing exercises before, Let experts help you harness the power of your breath to feel calm, clear, and energized. Book a consultation today and take the first step towards a healthier, more balanced you.

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