Yoga and meditation will relieve chronic pain and stress: Relaxing the mind

 Relax the mind: claims in the study- Yoga and meditation will relieve chronic pain and stress, just 8 weeks of mind-fullness training will have to be taken, know what is the way

• A report in 2018 states that the number of adults suffering from chronic pain in India may be 18 to 200 million.
• According to the Yoga Expert, it will be beneficial for depression and mental stress patients to do Pranav Nad 5 times.

Good news for people struggling with body pain or stress for years. A recent study has shown that with the help of meditation and yoga, patients can get relief from chronic pain and stress. According to the Indian Journal of Palliative Care report in 2018, 19.3% of India's adult population is suffering from chronic pain. If we talk about the figures, then this number can be between 18 to 20 crores.

What does the new study say?

• A study published in the Journal of the American Osteopathic Association showed that the Mind-Fullness Based Stress Reduction (MBSR) course is beneficial for chronic pain and stress patients. MBSR course provides mind-fullness training for 8 weeks to people struggling with anxiety, anxiety, stress and pain. Mind-fullness is a kind of meditation that helps you live in the present and focus on things. It is also called therapy.

• 89% of the people involved in the study said that with the help of this program, they found new ways to cope with the pain, whereas, 11% people were normal. Those involved include Cynthia Marske, director and osteopathic physician at Community Health Clinics of Benton and Graduate Medical Education at Lynn Count, during an 8-week program "Many people lose hope, because in most cases chronic pain never fully recovers Is possible. However, mindful yoga and meditation can be helpful in improving the healing process. "

• Cynthia states that "overall, treatment is now available for patients looking for new and non-drug ways of coping with chronic pain. Studies in the study suggest finding avenues to relieve pain." Meditation and yoga can be good options for patients. "

What is mind-fullness based stress reduction (MBSR)?

• According to the North American Journal and Medical Sciences, the Mindfulness Based Stress Reduction (MBSR) program technique was discovered in 1974 by Doctor John Kabat-Jin. Initially it was developed for stress management, but later it started treating many health problems.

• These problems include anxiety, nervousness, skin diseases, pain, immune disorder, hypertension, and diabetes. This program is of 8 weeks, in which the person is given 2.5 hours of mind-fullness meditation training every week.

Keep yourself fit with the help of these yogas at home

According to dietician-yoga expert Dr. Shailaja Trivedi, deterioration of yoga routine also affects the mentally, people who are doing yoga keep doing it continuously, because it gives confidence and positive energy, which keeps us healthy. Doing yoga keeps our physical, mental and emotional balance.

According to the doctor, you can also do these asanas and pranayama at home.

Tadasana: 

Raise both hands up and close your ears. Then stand on the paws and wait for 15 seconds.

Oblique Tadasana: 

Keep a distance of two feet between the two legs. Lock the fingers of hands and lift both hands up. Then bend from the waist to the right and stop for 10 seconds. After that, lean to the left.

Katichkrasana: 

Keep a distance of half a meter between the two toes. Place the right hand on the left shoulder and bend the body to the left while keeping the left hand at the waist. Wait 10 seconds, then come back, then do the same from the other side.

Special thing- Drinking this standing posture on an empty stomach in the morning provides relief in constipation. By doing this the spine becomes strong and flexible. This increases positive energy in the body.

Pranayama

Anulom-Vilom: 

Sit in any soothing posture. Close the eyes slowly and close the right nostril with the thumb of the right hand. Breathe in from the left nostril. After this, close the left nostril and exhale from the right. Take a deep breath in the right nostril, then close the right nostril, exhale through the left nostril. Repeat this 10 times.

Bhastrika Pranayama: 

Take slow deep breaths from both nostrils. Then exhale through both nostrils at moderate speed. Repeat this 5-7 times.

Benefits- It increases the amount of oxygen in the body. Carbon di oxide exits. Digestive power increases. Helpful in respiratory diseases.

Caution- Do not take high blood pressure, dizziness, migraine and heart patients.

Sheetali Pranayama: 

Take out the tongue by making it ductile. Take a cold breath with your tongue. Close the mouth and exhale through the nose. Repeat this 5 times.

Benefits- It is beneficial in high blood pressure. There is benefit in hyper acidity, belching, stomach irritation. The mind is calm. It is cool in summer.

Caution- Do not lower the blood pressure and severe asthma.

Pranav Nad: 

Take a deep breath and chant ॐ. Do this five times.

Benefits- helpful in mental stress, depression and nervous system diseases.

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