How To Fix A Hunchback While Sleeping | 5 Simple Way

In today's time, everyone is busy on the computer for some their job demands it, for others, they may have joined some classes online, for their benefits this digital era has a great impact on our postural alignment. While sitting in front of tv and computer, they tend to slouch their back. 

People nowadays are all looking down at their phones and this way they are putting strain on their neck and spine. These incorrect postures over time lead to back pain, muscle compression, and hunch back. all these postural problems have to be corrected. 

Why should we correct hunch back, due to hunch back all our internal organs are compressed our respiratory system is affected, you cant breathe fully and more than that hunch back person reflects a depressive personality. that’s why to stand tall, sit tall. 

So what can you do to fix a hunchback? here are some asanas which would really help to correct hunchback and improve your posture.

5 Best Asana to Correct Hunchback Posture

1) Paschim Namaste: 

This technique will work on your shoulder blade and rectify your hunch. This easy method can be done anywhere even while working or at home. All you have to do is join your hand doing namaste, not in front but behind your back. 

Take both hands behind your back and fold your hands from your elbow and try joining your palms in Namaste position.

It's fine if you cant completely join your palm, but by practicing daily you will be able to do this very easily. Do as much as you can comfortably and hold there for 15 to 20 secs repeat at least 5 times. 

2) Bhujagasana: 

Bhujagasana helps you to strengthen your back muscles as well as your core muscles. which ultimately helps you to maintain an erect posture, tones up the deep muscles, supports the spinal column and the track.

This helps to correct the muscle imbalance that leads to the hunchback. The backward stretches help to elongate the stiff shoulder and the back muscles that correct your posture over time. 

So to do Bhujangasana you should lie down on your stomach on the mat with your hands on the side. Place your palms facing down near your chest, keeping your elbows close to your body. Now inhaling raise your head and neck upwards to look up at the ceiling. Raise the upper body only up to the navel and not more. 

Make sure while doing this your feet are together and not separated remain in the final position holding your breath for 6 seconds. Now exhaling bring your head neck and torso to come back to the ground and rest now do this 5 times.

3) Asana Chakrasana: 

Asana Chakrasana is an excellent asana to strengthen your back, spine, neck, and shoulders. Forward bend Chakrasana helps to rotate and exercise the shoulder blade and rectifies the alignment. Also lengthens the spine and this will help you to maintain a proper posture throughout the day. 

Here stand straight, keep both legs apart around 2 feet distance between each other, both the legs could be kept parallel, hands on the side, and clench your fist. Now while inhaling, raise your arms straight up above your head, your arms must be close to your ears. 

Now arch your back as much as possible. The body below your fist will remain fixed. Now when you exhale in a sweeping arch, bring your hands and head down towards your feet. Bring your head far as much as towards your knee as possible in a sweeping motion. Take your arms behind the back as high as you can. 

Take it clasping the hands at the back, take the head further forming a full circle. While inhaling, first unclasp your hands, then clench your fist, and then with your hand still down bring your hands down. Holding your head in between the arms, rise up to the starting position, bring your hands down as you exhale. Now do this 5 times. 

4) Setubandhasana: 

Setubandhasana hunch back is usually due to the aging of muscles, these muscles are seen at the back shoulder and thoracic muscles. This technique aims at strengthening the shoulder and back muscles and helping you to regain back its normal posture. 

While slouching frequently our back muscles are compressed in that direction and get stiff as the shoulders are pulled behind, While lifting the body up. In Setubandhasana, it corrects the posture of the shoulder blade. 

To understand the technique, lie down on your back, pull your feet towards your hip, keep your feet parallel to each other and the knees. Pointing out at the ceiling, place your arms near your body, palms facing downwards. Now inhaling slowly, lift your lower back, middle back, and upper back off the floor your chin will touch the chest. 

At this point, you can also interlock your finger at the back and here stretch your arm. This will help you lift the upper body, even more, stay in this position keep breathing normally, and slowly. Hold the posture for 10 to 30 secs and while exhaling comes back to your normal position do this 5 times.

5) Supta Vakrasana:

Supta Vakrasana is an excellent asana that helps to release the tension of your shoulder and your vertebrae. When a person is having a hunch back and if you are told to sit straight you might experience pain while sitting erect. 

So this Supta Vakrasana really helps you to strengthen these muscles. So the regular practice of this helps to correct your posture as well as release shoulder pain. Which comes because of hunching throughout the day. 

Lying on your mat with your legs, stretched fully forward, toes pointing upwards, and hands in T position. Palms resting on the mat, pull your knees close to you, and inhale. Now exhaling, twist your spine towards the right as much as you can try. 

Touching the knee on the floor, ensure your hands are fixed, shoulders are fixed, and slowly turn your neck on the other side. Now inhaling, bring your leg and neck to the center. Exhaling, twist to the left side in the same manner, and inhaling return back to the center. Do this cycle 5 times. 

When someone is depressed, they slouch and stare at the ground, and when they are happy, they stand up straight looking up eye to eye. So remember and stay happy and alert throughout the day and be aware of your posture. 

So remember to do these Asanas regularly to strengthen your muscles to correct your hunchback posture and remain straight happy and enthusiastic.

4 best yoga tips to natural cure for acidity in stomach at home

So in this topic, you get to know the best and simple way on how to treat or how to cure for acidity in the stomach at home. If you are facing acidity problems and want to cure acidity permanently at home by natural way, then these are the best way to cure for acidity at home, by which you can get the best results, many people followed this and get satisfying results.

Acidity is one of the most prevalent problems these days. Our hectic lifestyle, fast foods, and wrong eating habits are real reasons for acidity. Foods that are Rajasik and Tamasik, as well as mental stress, are a very big reason for acidity. All these factors lead to an acid increase in our body. Acidity in our body can be handled by simple practices which are mentioned in Yoga like asanas and pranayama that you can perform every day consciously. 

So let's talk about a few techniques of yoga-like pranayama, certain asanas, walking to help the management of acidity among pranayama. here are the best yoga tips for a natural cure for acidity in the stomach at home.

Four best yoga tips to natural cure for acidity in stomach at home

1)First is Sheetali:

This pranayama should be practiced very easily and it could be performed right in the morning. Regular practice of Sheetali will help lowering acidity levels in our body. It would even help all the ailments of our abdomen. 

It is any meditative posture with your spine straight and chins parallel to the ground. Keep your palms on your thighs in a relaxed way and just flow with the moment. pout your lips and stick out your tongue.

Curl your tongue in such a way that it makes a shape of 'O' in your mouth. Inhale slowly, smoothly through your mouth, through this O and try and bring that tongue inside. Hold your breath and breathe out through your nostril and this is how you should be doing at least five rounds of Sheetali Pranayama. 

2)Second pranayama is Sheetkari

Sheetkari Pranayama (seetkari pranayama):

Sheetkari Pranayama is another technique that is similar to Sheetali along with relieving the hyperacidity in the digestive tract. It reduces emotional excitation and mental tension. 

It is best for depression to perform this Panamayama. To perform this pranayama that is prolonged sit in any meditative posture with your spine straight and head straight, chin parallel to the ground. 

Relax your palm and now clench your teeth and close your lips and slowly inhale breath from your mouth. Stop your breath for some time and breathe out from your nose. The coolness will be felt in the mouth. 

If a person takes a long inhalation that the coolness would be felt even in the stomach. Do this Sheetkari pranayama at least ten times in the morning.

3)The third technique is Chandra Bhedana Pranayama, 

Chandra Bhedana pranayama:

Here are the Benefits of Chandra Bhedana Pranayama. it helps to reduce body heat and release heartburn. It also regulates the flow of bile in Chandra Bhedana pranayama. 

How to do chandra bhedana pranayama-

Sit in any meditative pose. Keep your spine erect in parallel to the ground, palm on the knee relaxed so in this Candra Bedan pranayama. The left nostril is the moon and nostril and the right is the sun. So this is Chandra Bedan moon. 

So here you have to inhale strongly from the moon side by taking Vishnu Mudra. Holding your nose properly means closing your right nostril inhaling from the left and then inhale fully till you feel full and then stop your breath for some time and then exhale from the right nostril. 

This inhalation from the left and exhalation from the right in the Pranayama. Which person should be doing, Have at least five to ten rounds of this Pranayama. This would really work. This would really work wonders. 

3)Another technique is Rechaka Pranayama: 

Rechaka Pranayama: Rechaka Pranayama is a prolonged exhalation. Here you are trying to exhale completely. So before that, you are trying to inhale for few seconds, you should hold your breath for some time and have a long exhalation. 

When you exhale, try and see that you use all three sets of your muscles. while inhaling also use your Diaphragm, Intercoastal, and Clavicular. And while exhaling first bring lava cooler to normalcy, then Intercoastal, and then finally diaphragm. So it would be a very long exhalation

This really helps to relax every part of your body. Long exhalation works wonders. Rechaka pranayama really improves the functioning of your diaphragm, even of your Intercoastal muscles and even the Clavicular muscles. 

It really helps to massage all the abdominal organs and give a good amount of circulation to that region. Relax the entire abdominal organs and has a very good general benefit on your overall health.

Since you have a prolonged exhalation, you automatically are going to prolong inhalation. So it really facilitates having a more volume of air in your body. 

4)There is another technique called Shunyaka Pranayama

Shunyaka Pranayama: which is a suspension of breath. After exhalation Shunyaka helps to strengthen a weak stomach and activates sluggish digestion and colon. It preserves electricity and towards the abdomen. 

In this pranayama a person has to sit quietly in any meditative pose, palm relaxed on the knee, head straight-chain parallel to the ground and now start breathing in inhaling slowly and fully. 

When you feel now you can't inhale anymore, stop your breath for some time, then focus on exhalation exhale fully completely till you feel no more air is there in your lungs, and then try and pull your abdomen in and stay in this empty state (Shunya state). 

Shunya states for some time maybe four to six seconds and then relax and inhale again. So this one round of Shunyaka pranayama really helps in many ways, but you should take at least is two to three rounds of Shunyak and do it calmly gently. 

This pranayama activates your parasympathetic nervous system and reduces the hyper state of fight or flight in your body. Shunyaka pranayama works wonders in calming your body as well as mind, It really helps to reduce stress and anxiety

Avoid practicing Shunyaka pranayama if you suffer from chronic constipation. 

To prevent acidity, Follow a very healthy diet routine. Eat every 4 hours, have easily digestible food, and remember to drink a lot of water throughout the day. 

The moment you wake up you should drink a glass full of warm water at night before going to bed. You must again drink a glass full of water again before eating food half an hour before food. But remember and drink water one hour after your meal, you must remember and drink water.

So this is how a proper proportion of water will go into your body and along with meals you always have some liquid from your body and along with meals you always have some liquid to again substitute for water and nutrients. 

So all that together is required and you should be doing that systematically. 

Our mind needs some education and basically our emotions and for emotions. A person must have some hobby in life, follow some hobby and spend at least half an hour to one hour on your passion. Your hobby. 

You should know that stress-planted emotions can cause major harm to your body, even to your habits and nature, your behavior. So we should be careful. We should definitely distress ourselves by doing some such activities, which could come under hobby. 

Learn to be happy for being happy. You don't need anything, just simply remain happy to become unhappy. You need other people's situations and so on.

So try and see that you take these situations positively, not under stress and tension and you'll be able to manage life better. 

Let go of feelings of anger and frustration and anxiety and so on. Enjoy the present moment as it is and that would be wonderful to carry on in life without tension, without stress. mind and bodywork together. 

So we have to see that we keep our mind stress-free and keep our body fit and healthy. Do your part well and enjoy life. 

5 Simple Effective Ways To Treat Asthma Attacks At Home

Asthma is a respiratory disease that inflames and narrows the airways. We all know or have met someone who suffers from asthma. So, for this article, we are going to help you with some tips on how to treat asthma attacks at home. Let's get started by discussing the symptoms of an asthma attack...

Asthma is a condition where the airways become narrow and might produce extra mucus. It can be caused by some allergen, mental stress and all other mental conditions and thus they have to be very careful & conscious. 

But this condition can be significantly reduced by Yoga. So here are some techniques which you should follow in Yoga.

How To Treat Asthma Attacks At Home

First – Yoga Asanas & Pranayama:

Yogic practices can help better your condition. Pranayama is one of the most efficient practices in respiratory problems. Some pranayamas that should be in your routine are: 

1) Intercostal breathing, the respiratory system has 3 muscles that are involved in breathing, breathing in, breathing out, holding breath. One of these muscles is the Intercostal muscles, another is Clavicular muscles, and the third Diaphragmatic muscles. So the first pranayama that you should do very very regularly is with your intercostal muscles. 

So here you’ve to keep your hands on your rib cage and inhale and your rib cage should expand sideways and exhale and ribcage should contract sideways. So this movement of ribcage should be done very regularly.

Other pranayams would be Clavicular breathing, diaphragmatic, breathing and Ujjayi Pranayama.

This Pranayama will help to remove the residual air in the respiratory system. This would help to regulate your breath. Certain other normal exercises should be done and certain asanas should be done very regularly. 

These asanas could be a Sthithprathanasana, Hastuttanasana, Ardh Matsyendraasna, Paschimottanasana, Talasana, Parvatasana, Viparitkarni, Chakrasana. 

Asanas would help to regulate your triggers by boosting immunity. Asanas really helped to reduce your mental load too. At least 30 minutes of exercise should be a part of your routine.

Second point – Mudras:

Lings Mudra, Prana Mudra, and Apana Mudra would help to regulate your respiratory system. 

Understand now, Linga mudra, this mudra helps to balance your Kapha dosha(cough defect ) in your body. It reduces all Kapha (cough) related doshas(defect) like cold, cough, sinusitis, and asthma

Second Mudra is Prana Mudra. Prana Mudra regulates the respiratory system and regulates even our prana. This Mudra should be done daily for five to ten minutes. 

The third is Apana Mudra. It is this. It helps in the detoxification of your whole body. When the excretory organs are stimulated body will get rid of excess toxins and water which is necessary for the management of Asthma.

Third point - Certain spices and herbs:

Here are some natural home remedies for asthma that must be implemented. Certain spices and herbs have decongested properties and help to elevate the symptom. First among these is ginger. 

Ginger is an anti-inflammatory decongestant immune-boosting herb. You should give importance to ginger among all the spices. It is supposed to be a Sattvik spice. 

At least an inch of ginger should go in your body in different forms. It could be in your herbal tea. It could be in your food. It could be in other drinks but take ginger regularly.

The second herb is chamomile. Chamomile is a gorgeous flowering plant, this plant is most famous for its sedative relaxing, and distressing property. Teabags of chamomile are widely available. Having chamomile tea at least once a day is advised. 

The third is Garlic. Another effective remedy for Asthma is garlic. Take a garlic clove and boil it with 30 grams of milk and this drink could be a wonderful drink for asthma. It is most effective in the early stages than later.

The fourth point is Aromatherapy.

The first is lavender oil. Lavender oil is calming antimicrobial and it is proven to reduce anxiety and stress. The major trigger in asthma is a mental trigger. It is known to be a psychosomatic disease and so we have to do something with our minds. 

Using lavender oil drops applying on the temple before sleeping at night would be wonderful management. 

The second oil is Eucalyptus oil. Eucalyptus oil is decongestant in nature and potent for respiratory diseases. A few drops in your bathing water or taking steam would be really good. This steam inhalation of eucalyptus oil can work wondered with your airways.

The fifth point is food

In food, having an alkaline diet limiting the acid intake in food is essential. Start your day with lemon water and honey. Each meal should have 40 to 50% vegetables. 

Everybody should identify their allergens, sometimes milk and soya are quite common allergens in many people. 

Remember to take a glass of warm water every 2 hours and remember that after eating food, drinking a mouthful of warm water to wash away the throat is most essential.

Now, understand, what to do when you are having an asthma attack. 

When your mind goes very often to your breath that you're feeling difficulty in breathing and there is a wheezing sound.

Understand what to do. When the wheezing sound comes, when you feel little difficulty in breathing, don't do any other activities. And then sit straight and watch. 

Usually, the attack goes away but if it doesn't go away then immediately take an inhaler to dilate and see that you are relaxed. 

After relaxation, Sit in Nispand Bhava and just relax. Forget your body. Listen to some sound, which is in the outside world and just, sit still quietly and you will feel very much rejuvenated and fit. Then you can start doing your activity.

When there is congestion what helps is mustard oil with camphor mix. Mustard oil with camphor and massage your back. The rib on your back should be massage so that breathing becomes fuller. This would really loosen up the phlegm and it would ease breathing. 

Boil water with Caram seeds, ajwain, and this water could be inhaled. This would help to dilate the bronchial passage.

The first step is to observe yourself. Find out what triggers and be conscious of your triggers. Avoid those triggers for some time. Strengthen your system first and then those triggers also will not bother you. 

These are not triggers, which you have to be careful about for the whole life they come and they go. The problem comes and the problem goes, you have to become strong. You should be better. 

You should inhale better do your Asana and Pranayama regularly and once you are strong and fit, nothing will bother you. 

If some of the triggers are in some diet like some people have triggered a curd or some people have triggered as lemon for some people. When they have pineapple they get attacked. 

To find out what is that food which causes instant irritation. Avoid that food for some time till you get stronger and then the same food you will be able to eat, start with little and then eat regularly.

Learn to know your triggers. Be mindful of them. Manage with them and you will be able to overcome the entire problem of asthma.

Asthma problems can be handled very well. You can prevent, you can strengthen your system and become stronger and capable not to get affected by any triggers in life. 

When triggers are mental triggers, you have to become stronger. Remain balanced, always remain happy and cheerful always. 

Asthma is known for having a panted anger. Don't get angry about any situation in life. Everybody is justified for their behavior. Understand this and accept people as they are and be happy with them.

How to fix sagging breasts naturally - most effective - you most try...

 A very common problem which ladies face with aging is sagging of breasts. With aging chest muscles start wasting but nowadays teenagers and young girls also suffer from this issue.

So lets talk about sagging breasts and how to prevent sagging breast or how to fix sagging breasts naturally.

Breast sagging causes dislike towards yourself, insecurity towards yourself which is not so right. They become very unhappy with their own bodies and don’t like to wear certain dresses which they feel doesn’t look nice on them. 

Sagging breast problem happens if lady is overweight, if a lady has hormonal imbalance or if lady is expecting or lady has a postural defect, this problem occurs. Either way it can be solved with proper care.

So here are some selective, effective natural home remedies to fix sagging breasts.

Sagging breast exercise

1st – Massaging

Massaging breast in an upward direction from all sides has proven to reduce their sagginess.

Here is how you should massage at home. Massage with olive oil. Olive oil is enriched with antioxidants and fatty acid and it helps in fighting against free radicals. 

So massaging your breasts with olive oil prevents sagging. It also helps improving skin tone and texture around the breast area. 

Taking few drops of olive oil and massaging your breasts in an upward direction at least for 15 minutes would help very much.

2nd – Ice

The coldness of ice causes tissues to contract and thus making them tight. 

Take two ice cubes and massage them on each breast in a circular motion. Do it just for one minute and use that towel to dry the area. Lie down in a reclining position for 30 minutes. 

Certain foods like fenugreek or fennel seed i.e methi and sauf are other things which also if applied on breast could help preventing sagging.

Second point - Yoga

Certain yoga asanas are wonderful to give exercise to your shoulder and around your breast muscles. These asanas really make the muscles stronger and help prevent sagginess of muscles. 

Yoga asanas for sagging breast

Asanas like Hasta Uttanasana, Talasana, Goumukhasana, Garudasana, Pachmittonasana, doing Namaste behind, Paschim Namaste, Chakrasana - supine and standing variation, Bhujangasana, Veerbhadrasana, Chaturanaga dandasana, all these asanas are helpful to strengthen the chest muscles and thus help developing the chest muscles.

Apart from these Asanas, Pranamaya also help in strengthening our muscles. Some pranayamas that can be performed are:

First is Bhastrika that is inhale and exhale but exhale strongly to move the stomach in and move the muscles of your stomach fast.

Second - Clavicular breathing when you breathe in, increase your chest level, breathe in fully from the chest and come back to normal position. 

Third is intercostal breathing where your rib cage is moving up and down. 

Fourth diaphragmatic breathing where your diaphragm is moving up and down by moving your abdominal muscles. 

Kriyas like Kapalbhati should be performed also.

3rd - Diet

Maintaining healthy diet, rich in vitamins and minerals is very important. Body weight can affect your breast size also and that can contribute to the sagginess of your breast.

Having a balanced diet rich in nutrients and including of all food groups will affect your overall body tone and muscle tone.

Certain tips you should remember.

Always manage a healthy weight. You don't necessarily need to lose weight nor gain more weight. 

Find a well-fitting, comfortable cotton bra.

Maintain a healthy diet always, all rich in vitamin and minerals.

Check your hormones as the sagging might be because of imbalance of hormones and nowadays imbalance of hormone occurs because of the sleep.

A good sleep, which is required to bring hormonal balance, is not there. People don't sleep well. People are awake for a long time at night and that doesn't help. 

Try and sleep by 10:00pm, latest by 10:30pm and wake up by 6:30am and that would be a healthy routine. And all the hormones also would function well.

Do asanas regularly in your routine.

Most important point is strengthening mind. Body can be strong only if the mind is strong.

Why do you bring negativity in your mind? Every human body is beautiful. It is a creation of God and you should see goodness in your own self. You should uplift your own self.

Don't put yourself down just because certain size or certain weight is not there. Uplift your mind and bring joy and happiness in your mind and so take care.

Do try all these things and be happy.