Q: I am a 17-year-old student of class XII. I am 5’3”, very thin, active but I lack concentration. I want to increase my height, better my health and mental condition through yoga. Please help.

Anasree, Dhanbad

A: The yogic secret to concentration is learning how to relax. Play any outdoor game regularly. Come home and do Shavasana for 15 minutes, have a light nourishing snack and then get down to your studies. After an hour of study, lie down in Shavasana again for five minutes and mentally review what you have studied. Then get back to the next session of study. For gaining height, do Tadasana and Pada Hastasana regularly. For improving concentration, do Trataka. Getting up and going to bed early will help.

shavasana

Lie down with the head, neck and spine in a straight line. Place the arms slightly away from the body, fingers gently curled, palms facing the ceiling. Separate the heels and allow the toes to flop to the sides. Gently close your eyes and mouth and feel the coolness of each successive inhalation and the warmth of each successive exhalation. Keep up this awareness for 50 counts.

tadasana

Stand comfortably with feet slightly apart. Raise the arms above the head, interlock the fingers, turn the palms towards the ceiling and place the hands on your head. This is the starting position. Inhale steadily and deeply and simultaneously go up on your toes as you raise the palms upwards till the elbows lock. Feel the spine stretching and hold this stretch. Then, as you exhale, release the stretch, bring the hands back to rest on your head, bring down your heels to the floor. This is one round. Do 10 rounds slowly every day.

Pada hastasana

This asana should not be done if you have serious back problems, heart disease, high BP, eye problems or abdominal hernia.

Stand erect, and as you inhale, raise both arms above the head with elbows locked. Tilt backwards slightly, then as you exhale, keeping the head between the arms, bend from the hips and try to touch the floor as shown. Try to bring the forehead to the knees. You may need to bend the knee slightly in the initial weeks. This is one round, do five more, and then lower the arms.

trataka

Sit comfortably and place a lighted candle at an arm’s length directly in front, with the flame at eye level. The flame should be steady. Close the eyes and relax. Try to keep the body totally still throughout the practice. Open the eyes and gaze steadily at the brightest part of the flame, without blinking or moving the eyeballs. When the eyes become tired,
gently close them and gaze at the after-image of the flame in the space in front of the closed eyes. When the image cannot be seen any more, open the eyes gently and look at the flame once again. Repeat the process three times, then do palming and open the eyes. Don’t do Trataka for more than three to four minutes and for more than a month at a stretch.

Q: I am 35, and have been suffering from piles for the past three years. I experience considerable pain while passing stool and occasionally there is some bleeding. I avoid spicy food and meat and make it a point to drink lots of water. Could you please suggest some asanas which will help in relieving my pain?

Suman Kundu, Sonarpur

A: To get relief from the pain, you will have to get rid of constipation. There is no other way.

In order to do this, you will have to learn Vipareet Karani Asana and Laghoo Shankhprakshalana from a Bihar School of Yoga teacher.

Specific asanas and pranayama will depend upon your general health condition. Meanwhile, practice Shavasana and include fresh fruits, salads, vegetables and plenty of fluids in your diet. Meditation will help.

Q: I am eager to learn more about the benefits of Pranayama. Can it reduce stress, anger and nervous problems?

Rupa NT, Calcutta

A: Only yoga can reduce these things, but it is important to do some simple asanas first and then do Pranayama.

Irregular breathing has an impact on physical, mental and emotional levels. These lead to inner conflict, a disorganised lifestyle and disease. Through a process of learning how to breathe rhythmically, deeply and slowly, the science of Pranayama helps us to always stay calm and composed.

Q: I suffer from myopia and my spectacles have a power of -6. Sometimes I see red flashes and my eyes feel completely dazed. Is there any way of stopping the power of my eyes from going up further? Is there any way of reducing and bringing the power of my eyes back to normal?

R. Tagore, Calcutta

A: You need to consult a doctor. Yoga will support medical care. Till you learn yogic practices from a trained yoga teacher, practice palming and splash your eyes with cold water regularly.

Palming : Sit comfortably with eyes closed. Rub the palms together briskly and place them on the closed eyes till the heat goes off. Feel the warmth slowly relaxing the eyes.
Repeat this three times, and frequently over the day.

Caution: Strenuous exercises should be done only after you have taken the advice of a
doctor or a competent yoga teacher.