The best yoga poses for increasing height and improving posture

 Good posture is important for maintaining proper alignment and supporting the body's natural curves. It also helps to improve balance, reduce the risk of injury, and prevent muscle fatigue. While genetics play a significant role in determining your height, there are certain yoga poses that can help to improve posture and potentially enhance your height. Here are some of the best yoga poses for increasing height and improving posture:

1. Downward facing dog: This pose helps to strengthen the upper body, improve posture, and stretch the spine. To get into downward facing dog, start in a tabletop position with your hands and knees on the ground. Spread your fingers wide and press into your hands to lift your knees off the ground. Straighten your legs and lift your hips towards the ceiling, creating an inverted V shape with your body.

2. Plank: Plank pose helps to strengthen the upper body, improve core stability, and improve posture. To get into plank pose, start in a tabletop position and walk your hands out in front of you until you're in a straight line from your head to your heels. Keep your shoulders over your wrists and your core engaged as you hold the pose.

3. Warrior I: Warrior I pose helps to strengthen the upper body, improve posture, and stretch the spine. To get into Warrior I, start in a standing position with your feet hip-width apart. Step your left foot back about 3-4 feet and turn your left foot out at a 45-degree angle. Bend your right knee and lower your hips down, creating a lunge position. Raise your arms overhead and look up towards your hands.

4. Child's pose: Child's pose is a restorative pose that helps to stretch the spine and improve posture. To get into child's pose, start in a tabletop position and sit back on your heels. Lower your chest down towards the ground and stretch your arms out in front of you, resting your forehead on the ground.

5. Mountain pose: Mountain pose helps to improve posture and promote proper alignment. To get into mountain pose, stand with your feet hip-width apart and your arms at your sides. Engage your core and lift your chest up, reaching your arms overhead.

It's important to note that while these poses can help to improve posture and potentially enhance your height, genetics ultimately play a significant role in determining your height. It's also important to consult with a healthcare professional before starting a new exercise routine, especially if you have any preexisting health conditions.

Incorporating these poses into your yoga practice can help to improve posture, increase height, and promote overall health and well-being. Remember to listen to your body and only do what feels comfortable and safe for you. With regular practice, you'll be on your way to improved posture and possibly even a little extra height.

The role of yoga in promoting healthy bone growth and development

 Yoga is a holistic practice that has numerous physical and mental health benefits, including promoting healthy bone growth and development.

Bones are living tissue that are constantly being remodeled and strengthened through a process called bone turnover. This process involves the removal of old bone tissue, called resorption, and the formation of new bone tissue, called bone formation. When bone formation outpaces resorption, bones become stronger and denser. When resorption outpaces bone formation, bones become weaker and more prone to fractures.

One of the main ways that yoga promotes healthy bone growth is through the weight-bearing poses, which put gentle stress on the bones and stimulate bone formation. Examples of weight-bearing yoga poses include downward facing dog, warrior poses, and tree pose. These poses help to increase bone density and reduce the risk of osteoporosis, a condition characterized by weak and brittle bones.

In addition to weight-bearing poses, yoga also helps to improve balance and coordination, which can help to prevent falls and fractures. As we age, our risk of falling and sustaining a fracture increases, so it's important to practice activities that improve balance and coordination. Yoga also helps to improve muscle strength and flexibility, which can help to support and protect the bones.

It's important to note that while yoga can be a helpful addition to a bone-healthy lifestyle, it's not a substitute for other bone-strengthening activities like weight-bearing exercise and a calcium-rich diet. Adequate calcium intake is essential for maintaining strong bones, and weight-bearing exercise helps to stimulate bone formation and increase bone density. It's also important to consult with a healthcare professional before starting a new exercise routine, especially if you have any preexisting health conditions.

Overall, the combination of weight-bearing poses, improved balance and coordination, and increased muscle strength and flexibility make yoga an excellent practice for promoting healthy bone growth and development. In addition to the physical benefits, yoga has also been shown to have numerous mental and emotional health benefits, such as reducing stress and anxiety, improving sleep, and increasing mindfulness and self-awareness. So next time you hit the mat, remember that you're not just benefiting your mind and body in the present moment, but also laying the foundation for healthy bones in the future.

Calcium for Bones:Need and Sources

How much calcium do you need?
Age	Males	Females
New-born to 6 months	200 mg/day	200 mg/day
6 to 12 months	260 mg/day	260 mg/day
1 to 3 years	700 mg/day	700 mg/day
4-8 years	1,000 mg/day	1,000 mg/day
9 to 18 years	1,300 mg/day	1,300 mg/day
19 to 50 years	1,000 mg/day	1,000 mg/day
51 to 70 years	1,000 mg/day	1,200 mg/day
71+ years	1,000 mg/day	1,000 mg/day
Source: National Institutes of Health

DAIRY PRODUCTS

     

Food with Calcium	Serving size	Calcium per serving (mg)*
Dairy products
Milk	1 cup	290-300
Swiss cheese	1 oz (slice)	250-270
Yogurt	1 cup	240-400
American cheese	1 oz (slice)	165-200
Ice cream or frozen dessert	1/2 cup	90-100
Cottage cheese	1/2 cup	80-100
Parmesan cheese	1 Tbs	70
Powdered nonfat milk	1 tsp	5

VEGETABLE PRODUCTS

                                                                                           

Source	Amount	Total Amount in Calcium
Broccoli (cooked)	1 cup	62 mg
Almond Butter	2 tbsp.	111 mg
Navy beans (cooked)	1 cup	126 mg
Tahini	1 cup	135 mg
Okra (cooked)	1 cup	135 mg
Mustard Greens (cooked)	1 cup	152 mg
Bok Choy (cooked)	1 cup	158 mg
Soybeans (cooked)	1 cup	175 mg
Kale (cooked)	1 cup	179 mg
Tempeh	1 cup	184 mg
Tofu	4 ounces	130-400 mg
Turnip greens (cooked)	1 cup	249 mg
Soy yogurt (Plain)	6 ounces	300 mg
Soy or Rice Milk	8 ounces	200-300 mg
Calcium Fortified Juice	8 ounces	350 mg
Other plant milks, fortified with calcium	8 ounces	300-500 mg
Collard greens	1 cup	357 mg
Blackstrap Molasses	2 tbsp.	400 mg

Common Posture Mistakes and Fixes Series-Part 2

Hunched back and 'text neck'

In my previous article on Common Posture Mistakes and Fixes Series-Part 1 I talked about how Slouching in a Chair can damage your appearance.Hunching back and text neck is also considered a major problem which can lead to wrong posture.Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. 

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. 

Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

1. Gently lengthen your neck upwards as you tuck in your chin
2. Chest Stretches

        Exercise

       Strength and Flexibility Chest Stretch

• Stand  tall with your feet shoulder-width apart and shoulders back and down.
• Interlock your fingers behind your back,palms facing up.
• To start the move,draw your shoulders back and down,keeping your arms straight.
• Don't arch your back.
• You should feel a stretch across your chest and front of the shoulders 

  3.Seated rows in a gym or pull-ups

     Exercise
   Strength And Flexibility Pull-Up

• For these, you'll need some railings which you can hold   on to with your hands at about shoulder height.
• A horizontal bar or tree branch at a similar height will also do.
• To get into position, stand right up to the railings.
• Hold on to the railings with your hands at shoulder height and shoulder width apart.
• Your feet should be directly below your hands.
• Stand up straight.
• Now straighten your arms, feeling yourself lean back.
• To start the move, bend your arms and pull yourself towards the railings.
• Your bent elbows should be tucked in.
• Then straighten your arms to return to the starting position.
• For more of a challenge, step your feet further forwards underneath the railings, feeling yourself lean back even more.

5 Tips to reverse “text-neck”:

1. Limit your electronic usage– I know it sounds simple, and it actually is that simple. Take time away from your phone and give your neck a break! Trust me you will be okay without Facebook or Candy Crush for a few hours.

2. Take micro-breaks at work– Of course it is not possible for some of you to limit your electronic usage when your job requires it. One little tip that helps tremendously is a micro-break. For every hour you are at a desk/computer, take a 1-2 minute break. Try Bruegger’s exercise during each break.

a. Bruegger’s– Sit at the edge of your seat. Have your legs hip width apart with your feet turned out at a 45-degree angle. Hang your arms loosely at your side with your palms facing forward. Sit up straight in a neutral position. Be sure not to over-extend to avoid putting a large curve in your low back. Bring your head back so it is directly over your shoulders. Take 5-10 deep breaths in and out. Repeat as needed. (I recommend 1-2 minutes/ each hour at a desk)

3. Perform neck stretches– The cervical (neck) ranges of motion are a very easy and effective way to stretch your neck. Perform them in the shower with the hot water hitting on your neck and upper back (to help encourage relaxation) or while you are watching T.V.

a. Cervical Ranges of Motion– Go through the following 6 ranges, 2-3 times/day: tuck your chin to your chest (flexion), look up to the ceiling (extension), bend your ear to your shoulder, both sides (lateral flexion), turn your chin to your shoulder, both sides (rotation). The key is to go until you feel restriction, but not past it! Hold for 5-10 seconds. Do NOT force the motion.

4. Use a Cervical Roll– After a long day at work (or on your phone); your neck needs a break. The neck is supposed to have a natural C-shaped curve, but as I mentioned before, it can be flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll.

a. Cervical roll– Take a small hand towel and roll it up length-wise. Once it is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Now laying on your back on a flat surface, place the roll at the base of your neck so your neck naturally curves around it. Do not put it under your head. If your head is propped up you need to move the roll lower down your spine. Relax and rest on the cervical roll for 15-30 minutes/day.

5. Get Adjusted! – After low back pain, neck pain is the second most common reason people see a chiropractor. Chiropractic adjustments will help restore normal joint function and can reduce/eliminate muscular tension.

So get off your phone and begin trying these quick and easy tips! As with any life style change, this could take some time before you start noticing a difference. These tips are most effective when practised daily. Be patient and don’t give up!

Ashwaghandha for Overall Health and Height

Ashwagandha is also known as Withania somnifera, is an herb used in Ayurveda.

Ashwagandha means ‘Smell of Horse,’ which is due to two main reasons; the fresh root smells like a horse, and the root is supposed to confer the strength and virility of a horse.

Withania somnifera belongs to the family of solanaceae and has other common names such as King of Ayurveda, Indian Ginseng, and Winter cherry.

Ashwaghandha Uses

Ashwaghandha is classified as rasayana due to being a general tonic and it is called as bhalya (Increases strength) and vajikara (Aphrodisiac).    

Ashwaghandha is used for anxiety, arthritis, tumours, insomnia, asthma, leukoderma, bronchitis, menstrual problems, hiccups, liver disease, backache, diabetes, high cholesterol. It is also used as an “adaptogen” to cope with daily stress and INCREASING HEIGHT.

Ashwaghandha is also used for decreasing pain and swelling,for improving thinking ability,increasing sexual desire.It is also used for preventing the effects of ageing and fertility problems in men and women.

Composition

Ashwagandha (roots unless otherwise specified) tends to include:

•  The steroidal lactones Withanone (Dry weight of the roots at 5.54+/-0.4mg/g and 18.42+/-0.8mg/g leaves), 27-deoxywithanone (1.63+/-0.2mg/g in the leaves and 3.94+/-0.4mg/g in the roots), and 27-hydroxywithanone (0.50+/-0.1mg/g dry weight leaf and root)
• The 5, 6-epoxy steroidal lactones Withaferin A (22.31+/-1mg/g dry weight of leaves and 0.92+/-0.4mg/g in roots) and 17-hydroxy-27-deoxy-Withaferin A (3.61+/-0.5mg/g dry weight of leaf and 0.66+/-0.2mg/g root)
• The Withanolide series of 6, 7-epoxy steroidal lactones mostly looking at Withanolide A (root at 3.88+/-0.7mg/g, leaf at 2.11+/-0.5mg/g) but also B-D; there are some variants such as 27-hydroxy Withanolide B (0.55+/-0.2mg/g root and 2.78+/-0.5mg/g dry leaf weight)
• The Withanoside series of steroidal lactones, usually Withanoside IV (0.44+/-0.1mg/g in the root dry weight and 1.60+/-0.2 in the leaves) and VI (1.90+/-0.2mg/g in the leaves and 3.74+/-0.2mg/g in the roots) although up to 19 exist
• Diepoxy variants of the withanolides such as 5β, 6β, 14α, 15α-diepoxy-4β, 27-dihydroxy-1-oxowitha-2, 24-dienolide
• Chloronated withanolide variants such as 27-acetoxy-4β, 6α-dihydroxy-5β-chloro-1-oxowitha-2, 24-dienolide and Withanolide Z
• Withanolide glycosides, which are referred to as Sitoindosides (or glycowithanolides)
• 12-deoxywithastromonolide at 2.15+/-0.5mg/g in the leaves and 1.90+/-0.5mg/g in the roots.
• Physagulin (3.46 ± 0.4mg/g in the leaves; not detectable in the root) with variants (4, 16-dihydroxy-5β, 6β-epoxyphysagulin D) and glycosides (27-O-β-d-glucopyranosylphysagulin )
• Ashwagandhanolide (Withaferin A dimer bound by a sulfur bridge which breaks the epoxide site, or 'thiowithanolide'), the same molecule but with a sulfoxide rather than a sulfur bridge (Withanolide sulfoxide)
• Viscosa lactone B
• Other sulfated steroidal lactones
• Kaempferol at 0.06mg/g (fruit dry weight, none in roots nor leaves)
• Naringenin at 0.50mg/g in the fruit by dry weight (none in roots nore leaves)
• (+)-Catechin at 12.82mg/g (roots), 19.48mg/g (fruits), and 28.38mg/g dry weight (leaves)
• Gallic acid at 0.18mg/g dry weight of the leaves (none in root nor fruit)
• Phenolic acids such as Syringic acid (0.30mg/g in the leaves), p-coumaric acid (0.80mg/g in the leaves), vanillic acid (0.15mg/g leaf dry weight), and benzoic acid (0.80mg/g in the leaves)
• A 1, 4-dioxane derivative (2, 5-Dioxo-3-tetratriacont-3′-enyl-1,4-dioxane)
• Β-sitosterol and stigmaterol , as well as each molecule's glucoside.
• Trigonelline (1.33+/-0.3mg/g in the leaves)
• Palmitic acid in the leaves (3.55+/-0.5mg/g dry weight) and root (1.18+/-0.2mg/g dry weight)
• Oleic acid in the leaves (0.71+/-0.1mg/g dry weight) and root (0.39+/-0.1mg/g dry weight)
• Linoleic acid in the leaves (1.52+/-0.2mg/g dry weight) and roots (1.31+/-0.2mg/g dry weight)
• Linolenic acid in the leaves (4.38+/-0.5mg/g dry weight) and roots (0.15+/-0.1mg/g dry weight)

There is also a polysaccharide content in the roots (196mg per 20g dry root), which are 65% sugars (52% arabinose, 22% galactose, 18% glucose, 6% rhamnose, and 2% fucose) with 22% protein and 9% uronic acid. An acidic 28kDa glycoprotein also exists in the roots of ashwagandha which has inhibitory effects on hyaluronidase.

• Ashwaghanda Dosage

  Ashwaghnada is available in capsules/tablets as well as        powdered/liquid extracts.
 The traditional use of Ashwaghandha is as a powder mixed  with honey and warm milk and taken before bed,fostering  healthy sleep patterns,strength and reproductive system.
 Traditionally ashwaghandha is taken with ghee and  honey(equal parts) for rejuvenation and nourishment.Adding sugar (sugar candy or cane) adds a cooling effects and can be used as a substitute for honey.
If you are using capsules/tablets then take 3-4 capsules/tablets everyday in the evening.
Tablets are preferred over capsules as there is a mild taste of herb that still occurs.This taste starts the digestive system and sends signals to the body initiating your body's inner pharmacy.
In case of decoctions or infusions take 1-2g  of dried root for one infusion.
In order to extract all the active ingredients boil the plant for 15-20 minutes and then leave it to infuse for 15 minutes.Do not consume more than 2 cups per day of decoction.
Liquid extract are also easy to use and has a long shelf life.

            Organic Ashwagandha Powder 1 kg 

• Ashwaghandha in Height Growth

Ashwaghandha indirectly influences Human Growth Hormones(HGH) which is responsible for growth of height.
Ashwaghandha remedy to increase height before and after age of 18-21 years.Follow the remedy for 45 days then take one week or rest and then use it again for 45 days.

• Ingredients

       1) Ashwaghandha Powder(Indian Ginseng)
      2) Sugar Candy or jaggery
      3) Cow Milk

• How to use
• Take 2 tablespoon of ashwaghandha and add it to  glass of warm milk.Add one tablespoon of sugar candy or jaggery and mix them properly.
• Drink this mixture every night before going to sleep.
• For small kids take one tablespoon of ashwaghandha with cow milk and sugar candy.


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• Special Precautions and Warnings

• Pregnancy and breast feeding

• Ashwaghanda should not be used if you are pregnant as it might cause miscarriages.

   Stomach Ulcers

 Ashwaghnadha can cause problem in the gastrointestinal (GI)          tract.So,don't use ashwaghandha if you are suffering from stomach     ulcers. 

  Surgery

 Ashwaghandha can slower down your nervous system and    this effect  might increase when you are  given anaesthesia and other medications  at the time  of surgery.Do not consume ashwaghandha  at least 3 weeks  before surgery.

  Thyroid disorders

 If you have a thyroid condition its better to avoid consuming        ashwaghandha as it might increase thyroid hormone level.

  High or low blood pressure

 Ashwaghandha should be used cautiously if you have low blood  pressure or take medications for your blood  pressure as it      might decease blood pressure. This can cause problem  for people who  are suffering from low blood pressure.It can  also interfere with  medications used to treat high blood    pressure.

 If you are suffering from cough and congestion do not consume  ashwaghandha

 Do not take ashwaghandha on an empty stomach.

Side Effects

Long usage of a ashwaghandha can cause diarrhoea,stomach upset and vomiting.
Modern Research

Ashwaghandha has attracted researchers due to its various benefits.

Ashwaghanda when used in combination with shatavari (Asparagus racemosus), Safed musli (Chlorophytum borivillanum),and sesame seeds (seeds of Sesamum indicum),licorice (Glycyrrhiza glabra), has shown to support healthy cholesterol levels and antioxidant properties.

Ashwaghandha has been a subject of studies as its benefit on the immune system including possible support of immune system during Chemotherapy and radiations.

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