Yoga for Glowing Skin

After having tried extravagant beauty products or treatment for your skin rejuvenation are we ready to try something inexpensive ? With growing awareness, the time and money spent on looking good is at an all time high. As they say, you must be healthy and well from the inside to be able to look good on the outside. Yoga has proved beneficial here too. It not only has multiple health benefits physically, it is also known to work on your skin and give it a glow like no commercial cream or serums can. All you need is an hour on you will see positive results with zero investments.

Introduction

Your skin and your smile are two parameters that depict your health and personality. It is indeed a pride to have a radiant and glowing skin. When you get a compliment of "Wow what a glowing skin you have." Spontaneously your smile and feel so good. Isn't that every one of us wishes to have a flawless skin?

From birth to last breath, the skin transform in several manners. Your skin is a window to your body that reveals the story of your life. From Acme breakouts, the teenage years, to the radient glow of pregnancy. the charming lusturious skin of middle age, sun spots/ dark patches and wrinkles of ageing not only says your age, but your health too.

Yoga and glowing skin

We all know that Yoga will help improve our physical health, posture , strength, and stamina. Specific Yogasana regulates our blood pressure, diabetes, thyroid issues, and menstrual issues and eases aches and pains. Yoga integrated with Pranayama and meditation will further help improve mental emotional and spiritual well being.. Health benefits that yoga brings with regular practice. Yoga also benefit our skin tone and complexion.

How ever yoga is not a miracle that can provide desired results in a couple of weeks or a month just by engaging the body in some random movements on the mat. One needs to diligently practice it day after day with mindfulness. We have to sweat out profusely and feel the vibrations, subtle sensations from head to toe. So which yoga and how to practice to get a glowing skin ? Here are some integrated approaches to get the desired results:

Asanas

too. In a routine practice it is essential to connect to your inner self with a calm mind. So begin your practice with brief meditation centering your self followed by prayer and gentle joint movements. Once you feel the muscles are warmed up with blood circulation, proceed for 15 minutes of dynamic

Surya Namaskar

Surya Namaskar. Surya namaskar done with breath co-ordination is one of the best ways to stimulate all the vital systems, enhance circulation of blood and lymph fluid in the respective vessels. The process of detoxification happens this time. The lymph fluid carry the waste. the lymph nodes filters and redeposit in the blood stream to be eliminated by the kidneys. In addition the dynamic Surya Namaskar facilitates profuse sweating. The sweating keeps the skin moist, cool the heated muscle gradually.

Mild acidic nature of sweat helps control the bacterial growth (in case of acne), Mean while the secretion of sebaceous gland secretion gives a gloss to the skin. Thus in a dynamic practice the lymph is responsible for the detoxification, the sweat and sebum in toning the skin.

The inverted postures and forward bends, increases circulation to your head and face parl a quicker short term glow to the face.Example of such Yogasana are:

These are excellent for enhancing the glow of the skin
Adho -Mukha Swana Asana

●   Dogs Pose Adho Mukha Svanasana (अधो मुख स्वानासन )

Technique : Come down on all fours. Keep your back extremely straight. Come into your fours. Form a table such that your back forms a table top and your hands and feet form the legs of the table. As you breathe out to lift the hips up, straightening the knees and elbows, form an inverted V–shape with the body. Hands are shoulder width apart, feet are hip width apart and parallel to each other, toes point straight ahead. Press your hands into the ground wide through the shoulder blades. Keep the neck lengthened by touching the ears to the inner arms. Hold the downward dog pose and take long deep breaths. Look towards the naval. Exhale bends the knees, return to table pose, Relax.

Benefits

Calms the brain and helps relieve stress and mild depression.
Energizes the body.
Stretches the shoulders, hamstrings, calves, arches, and hands.
Strengthens the arms and legs.
Helps relieve the symptoms of menopause.
Relieves menstrual discomfort when done with head supported.
Helps prevent osteoporosis.

Sarvanga Asana

● Shoulder Stand pose Sarvangasana ( सर्वांगासन )

Technique : Lie down fixed on your back in the Shavasana – The Corpse Pose. Breathe in by your nostrils slowly and put your palms facing in downward direction flat on the floor. Holding the hips fixed on the floor slowly curve your knees and get them upward towards the abdomen through breathing out. Breathe in by the nostrils, pressing your hand in downward direction try to raise your body from the waistline upwardly away from the floor, curving the backbone backwards and unbending the arms, your hips should be on the floor. Breathe in, and then whilst breathing out, raise your legs directly upward perpendicular to the floor. You can support your hips with your hands making sure that your legs should be united, knees straight and toes pointed straight up. Keep your head straight, don't turn it to any side. The chin should be compressed against the chest Holding the posture for a while breathe softly through the nostrils. Reverse the steps to come back to the Shavasana– The Corpse Pose

●

Benefit :

It provides good circulation to the head region. It also relieves the stress and calms down the mind.
Calms the brain and helps relieve stress and mild depression.
Stimulates the thyroid and prostate glands and abdominal organs.
Stretches the shoulders and neck.
Tones the legs and buttocks.
Improves digestion.
Helps relieve the symptoms of menopause.
Reduces fatigue and alleviates insomnia.
It activates the thyroid and pituitary glands.

Shirshasana

● Head stand pose Shirshaasna (headstand) (शीर्षासन)

Technique : The he body is completely inverted and held upright supported by forearms while the crown of the headrest on the floor.

Benefits

Relieves stress
Increases focus.
Increases blood flow to the eyes.
Increases blood flow to the head and scalp
Strengthens shoulder and arms.
Improves digestion.
Helps to flush out adrenal glands
Decreases fluid build up in the leg ankles and feet.
Lung gain power to resist an climate, relieve one from cold, cough, tonsillitis, halitosis
(foul breath) and palpitation.
Its a boon to people suffering from constipation.
Regular practice of Sirsasana makes healthy pure blood flow through the brain cells.
This rejuvenates them so that thinking power increases and thoughts becomes clearer.

Contraindication

High and low BP.

Prasarita Padottanasana

Matsyasana

● Fish Pose Matsyasana (मत्स्यासन )

The posture is dedicated to Matsya the fish. Incarnation of Vishnu, the source and maintainer of the universe and all things.

Technique :

Sit in a Padmasana
Lie flat on the back with the legs on the floor.
Exhale, arch the back by lifting the neck and the chest, take the head back and rest the crown on the floor. Drag the head further back by holding the crossed legs with hands and increase the back arch
Now take the hands from the legs, bend the arms, hold the elbows, with the hands and rest the fore arm on the floor behind the head.
Stay in this position for 30 seconds while breathing deeply.
Rest the back of the head on the floor, lie flat on the back, inhale then come up to Padmasana, release the legs and relax.
Recross the legs the other way and repeat the pose for the same way. length of time.

Benefit :

The stretched upper body allows unrestricted airflow, thus providing extra oxygen into the lungs.
It expands the bronchial tubes to permit easier breathing. This is especially useful for asthma patients.
Stretching of the neck and spine stabilizes the functions of the parathyroid, Pineal, pituitary, and adrenal glands, thus regulating the hormonal functions within your body. This means increased improvement in skin conditions, and your facial and throat muscles.
It improves metabolism, which makes it a great pose for those who wish to shed weight,
It removes soreness of the muscles and bones in your spine and neck.
It greatly improves posture, flexibility, digestion, thus reducing constipation.
Practicing certain advanced variations of this pose will help you acquire perfectly toned glutes.
This pose also allows you to de-stress and detoxify with ease, therefore improving your overall health and happiness.
This is the best exercise for stomach. It activates the intestine and cures constipation.
The dorsal region is fully extended in this pose and the chest is well expanded. Breathing becomes fuller
Th thyroid benefits from the exercise due to the stretching of neck
The pelvis joints become elastic. The asana relieves inflamed and bleeding piles.

Halasana

● Plough Pose Halasana (हल आसन)

Technique: Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. Allow your legs to sweep at a 180-degree angle over your head until your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground. Hold this pose and let your body relax more and more with each steady breath.
Benefit :

Calms the brain.
Stimulates the abdominal organs and the thyroid gland.
Stretches the shoulders and spine.
Helps relieve the symptoms of menopause.
Reduces stress and fatigue.
Therapeutic for backache, headache, infertility, insomnia, sinusitis.
It stimulates the pancreas spleen and activates the immune system by massaging all the internal organs such as the pancreas.
Strengthens the neck, shoulder and back muscle. Reduce stress and fatigue. Provides relief from the symptoms of menopause. Stimulates the thyroid gland. Boost the immune system.

Chakrasana

Wheel Pose Chakrasana (चक्र आसन ) Back Bend

How to do it?

Step 1: Lie down on the back.
Step 2: Inhale and place the palms on the floor beside the head with the fingers pointing towards the shoulders, and the knees bent and heels touching the buttocks.
Step 3: Retain the breath and then slowly lift the trunk from the floor.
Step 4: With normal breathing, slowly lift the back and the trunk and give weight to the palm.
Step 5: Create an arch with normal breathing and hold the final position for as long as comfortable.
Step 6: At the last step, Exhale and slowly lower the body so the head rests on the floor and then lower the rest of the body.

Benefit :

Good for first chakra.
An inter medial yoga pose that open in front of all the Chakras.
Stretches the chest and lungs.
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine.
Stimulates the thyroid and pituitary.
Increases energy and counteracts depression.
Therapeutic for asthma, back pain, infertility, and osteoporosis.

Contra-indication

1) People who have weak wrist or unable to support the whole body by their arms should refrain from doing this.
2) People suffering from frequent headaches and migraine should avoid doing it.
3) People suffering from spinal ailments like cervical and lumbar spondylitis should not do this.
4) It is not supportable to the people who have stomach ulcers, heart problems and High Blood Pressure.
5) If anyone feeling dizziness then it should not be done.
6) It is not recommended to a diabetic patient.
7) People having acidity should avoid Chakrasana.

Trikonasana

Triangle pose Trikonasana ( त्रिकोणासन )

: In this, stand back to a wall and separate the feet. Now walk the left foot about a couple of inches, while maintaining your balance. Now, stretch the arms horizontally while turning the right foot perpendicular to the left. Maintain the arm in an outstretched position and breathe for about half a minute. Straightened up and do the same for opposite side.
Benefit :

Stretches and strengthens the thighs, knees, and ankles.
Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine.
Stimulates the abdominal organs.
Helps relieve stress.
Improves digestion.
Helps relieve the symptoms of menopause.

Balakasana

Others

Bhujangasana

●  Cobra pose  Bhujangasana  (भुजंगासना )


Technique :  Lie down on your abdomen by taking legs apart. Keep the palm beside the chest. Breathing in, lift the upper part of your body, up to naval region. Hold it for 10 seconds by feeling the stretch on your abdomen. Repeat this for 3-4 times.
Benefit :
The posture is a panacea for an injured spine and in cases if slight displacement of spinal discs.
The practice of this pose replace the discs in their original position
The spinal region is fully toned and the chest fully expanded.
This asana is beneficial in diabetes, bronchitis, asthma and spondylitis.
This asana is very useful in relieving stiffness in upper back and also boost flexibility in lower back while strengthening our core muscles
Opens up the shoulders and neck.
Tones the abdomen.
Strengthens the entire back and shoulders.
Improves flexibility of the upper and middle back.
Expands the chest.
Improves blood circulation.
Reduces fatigue and stress.
Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
Flexibility of the dorsal spine, strengthens the spinal muscles. Prevent back pain. Reduces abdominal fat.

Caution: Pregnant women and people with slip disc should avoid this asana.

Shalabhasana

● Locust Pose Shalabhasana ( शलभासन )

Technique : Lie flat on your stomach. legs should be stretched out straight, feet should be together, chin and nose should rest on the ground and look straight ahead. Place your arms under your body and keep them straight. Now form a fist with your hands and place them close to the thighs. Next, raise the legs. They should be kept together straight and stretch them as far as you can and avoid bending the toes and knees.
Benefit :
This asana has been beneficial in the treatment of diabetes, stomach and digestive disorders, low back pain, rheumatism and arthritis.
Strengthens the lower back and tones the organs of pelvic region hence leads to well functioning of stomach, liver and bowels.
Beneficial for people suffering from back pain, slipped disc and sciatica but only if the condition is not severe.
Caution : People suffering from heart disease or blood pressure should not practice this asana.

Dhanurasana

●   Bow pose  Dhanurasana  ( धनुरासन )

Technique : In this posture spine is stretched back. First lie on the stomach and fold up the legs maintaining the ankles on the hip. Both knees and toes should be touching.  Now hold both the legs with both hands from the ankle. While breath in knees should be raised and thighs should be stretched up and keep the hands straight. After raising the lower portion of the body, the upper portion including stomach, chest, neck and head should also be raised. The only portion that should contact the floor ideally is the abdominal section about the naval area. Rest of the body parts should be lifted creating the shape like stretched bow.
Benefit
* This asana brings back elasticity to the spine and tones the abdominal organs
* It expands the chest, makes the spine strong, healthy and flexible.
* Fills the solar plexus energy.
* Increases the activity of liver, thyroid, Gonads, pancreas, thymus, kidney and adrenal glands.
* It gives good stretch to back and abdomen.
* Improves the functioning of pancreas and intestine. Thus helps in controlling blood sugar levels. Organs like liver and pancreas
Contraindication :
Elderly people do not normally do this, as their spines get rigid

Bkasana

Shavasana Complete your practice session with Shavasana

● Corpse pose Shavasana (dead posture)

Technique : Lie on your back with your legs straight and arms at your sides. Close your eyes. Let your breath occur naturally. Allow your body to feel heavy on the ground. Keep your legs relaxed and your hands on your sides of your body. Try and imitate a dead body. Keep your palms facing the ceiling and close your eyes. Proceed to count your breaths. Consider meditating while you lie in the Shavasana pose. Working from your soles of your feet up to the crown of your head, consciously release every body part, organ and cell. to assists you to consciously relax each and every part of your body and slow down your respiratory rate. This, in turn, aids in correct digestion and proceeds a long way in relieving acidity. Relax your face, let your eyes drop deep into their sockets. Invite peace and silence into your mind, body and soul. Stay in Shavasana for few minutes

Benefit :

Calms the brain and helps relieve stress and mild depression.
Relaxes the body.
Reduces headache, fatigue, and insomnia.
Helps to lower blood pressure

Help you slow down the breath, calm you down, recede the stress levels, a;; of which will have a positive effect on appearance.

Sound Sleep

In addition the stretches in static postures practiced for 60-70 minutes induce a good dreamless sleep. When you sleep well, it shows on the face with a shade of pink because the skin cells are repairing and healing themselves in sound sleep.

Facial Yoga

Facial yoga is a powerful practice to stimulate microcirculation, brings about a good stretch to check muscles enhancing elasticity of the skin. The enhanced oxygen in the cells make the complexion look more balanced, even toned and radiant.

The face looks calm and serene with a sparkle in the eyes. Some of the facial yoga practices that can be adopted are:

Fill air in mouth and swish it gently in all directions for about 30=45 seconds. Repeat several times.
Gently self massage the face, throat and neck region. Tal gently with the finger tips all over the face. It is said in Sanskrit Gharshanam Guna Vardhanam which means massage enhances quality. Gentle strokes stimulate the brain to secrete happy hormones which reflect on the face.
Meditation : and closing prayer. If possible include 10-15 minutes of meditation.
Moukha Dhouti is a very useful, relaxing step after every intense Yogasana practice. To do Moukha dhouti, inhale deeply through nostrils, adopt kaki mudra on the face by parting the lip slightly just like the beak of the crow and exhale through the small orifice slowly. Longer the exhalaration, better the effect.

Covid, Asthma, Acidity, PCOS, Stress, Healthy Skin

Sheetali and Shitkari Pranayama are very good practice. In both these practice inhale through mouth with tongue rolled in a specific way via the constricted mouth passage and exhale very slowly either through nostrils or through mouth in kaki mudra.

Other recommendations

Include the following given tips in your routine to enhance the glow on the skin.

Eat fresh and healthy. Add ample fresh vegetables, fruits of the region and season in your daily diet
Drink plenty of fluids like buttermilk, tender coconut, green tea, fresh fruit juices.
Massage the whole body with gingelly (sesame ) oil as often as possible. At least once a week. It works wonders this practice is called Abhyanga in Ayurveda.
Mix coconut oil and ghee in equal proportion in a dropper bottle. Daily apply a few drops of it to the feet and massage for few minutes before going to bed. Use the same mix as nasal drops daily at bed time.
Clean the face in warm milk everyday prior to bath, wash face in herbal powders, once in 2-3 days. Apply a face mask of besan (gram powder) mixed with turmeric, lemon juice, curd/milk and honey. (ubtan) Wash the face with warm water. Apply a gentle moisturizer.
Avoid using regular make-up even if you do. Make sure to remove the make-up. Cleanse thoroughly and pamper the skin with a good moisturizer.
Sleep sufficiently and always think positive.

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