Turmeric and its Medicinal Uses

In this post, I will write about turmeric and its medicinal uses.

Introduction

Turmeric is a perennial plant of ginger family. Its botanical name is Curcuma longa. It grows underground like other tubers. India and Pakistan are significant producers of turmeric. It is a major part of Indian ayurvedic system of herbal medicine. It has long been used as an anti-inflammatory agent in Indian and Chinese system of natural healing.

Chemical composition

It is orange or yellowish in color. It has a mild peppery and bitter taste and mild fragrance. It is a good source of some minerals like manganese 17% and iron 10%. Apart from this it also has Vitamin B6 4.1% and potassium 3% and fibre. But the most potent element in turmeric is yellow or orange pigment called curcumin.

Medicinal benefits

Numerous studies done on turmeric have shown that curcumin is a primary anti-inflammatory agent in it. Its anti-inflammatory effect is comparable with potent drugs with no side effects or toxicity. It is also a very powerful antioxidant. Antioxidants are compounds that protect body cells from damage caused by activated oxygen molecules known as free radicals.

Rheumatoid arthritis

In many diseases such as rheumatoid arthritis, free radicals are responsible for painful joints and eventual damage to the joints. People having painful joints find relief from pain by using turmeric regularly. As a home remedy, turmeric is used in fine powder form. Small dose of turmeric powder and black pepper taken with water regularly will relieve arthritis pain.

Cancers

Turmeric is useful in prevention and treatment of certain types of cancers. Frequent use of turmeric inhibits growth of new blood vessels in tumors.  It boosts effect of chemotherapy drugs and reduces its side effects. Although studies of effect of curcumin in cancer prevention and treatment in humans is in early stage, but it has been found to reduce developments of several forms of cancer in laboratory animals.

Cardiovascular system

The turmeric is useful in maintaining and treatment of cardiovascular system. It lowers LDL [bad) cholesterol while raising HDL [good) cholesterol levels in blood serum. It protects cardiovascular systems and prevents arteriosclerosis and oxidation of cholesterol in the body. When cholesterol oxidizes, it builds up on the walls of arteries. Turmeric may also prevent platelet build up along damaged walls of blood vessels.

Diabetes

Turmeric being antioxidant helps to reduce insulin resistance in diabetes. Turmeric with other spices like cinnamon and fenugreek seeds may help to moderate blood sugar levels in diabetes. In diabetes take ½ - 1 teaspoon turmeric 3 times a day with water.

Other uses

• Due to its anti-inflammatory and antioxidant properties of turmeric, regular and daily consumption of it can prevent onset of Alzheimer’s disease.
  
• Turmeric is an effective home remedy for asthma. Add one teaspoon of turmeric in warm milk and drink it. This mixture will relieve symptoms of asthma.
  
• It is a natural antiseptic and antibacterial useful in cuts and burns. A pinch of it put on cuts will stop bleeding and speeds up wound healing. For burns, mix 1 teaspoon of turmeric powder with 1 teaspoon aloe vera gel and apply it on burnt area.
  
• It heals sore throats, mouth ulcers and inflamed tonsils. It is useful in common cold and coughs. For that, mix turmeric with honey or put in a pinch of turmeric powder in mouth before going to bed.
  
• It may help in treatment of psoriasis and other inflammatory skin conditions.
  
• It is a liver detoxifier.
  
• It relieves pain and inflammation caused by muscle sprains and swellings. Make paste by mixing turmeric powder with common salt and water and apply it on swollen muscles or joints.
  
• If you feel bloated due to indigestion, take a small dose of turmeric with black pepper with water. It will help to relieve the problem.
  
• Mix 1 teaspoon turmeric, two cloves and 2 leaves of guava and boil in a glass of water. Let it cool down then gargle to provide instant relief from toothache.
  
• It is mixed with yellow gram flour and water to make paste, used as a cosmetic to provide a glow to skin.

Modern science is beginning to recognize amazing healing properties of turmeric in treatment of diseases. Combined with black pepper, turmeric becomes much more potent.

Due to its numerous health benefits and its colour, it is called the golden spice of life.

Side effects

 Despite its various health benefits, it is known to result in liver distress, constipation or stomach related problems if consumed in high doses for prolonged period of time. It should not be used when  you are on blood thinning medicines, such as aspirin or warfarin, or suffering from gall stones and bile obstruction.

How to Open or Balance Muladhar Chakra

In this post, I will write about different methods of opening muladhar chakra.

By meditation

Sit on floor cross-legged or in lotus pose or on chair with spine straight and erect. Breathe rhythmically. Imagine and visualize solid ball of energy in a clear and bright red color, rotating anticlockwise. Chant ‘lam’ sound mentally as you are knocking to open it. Continue for a few minutes.

By yogic exercise

The contraction of perineum by gold nugget exercise activates muladhar chakra and kundalini. Kegel exercises, although not yogic exercises, help to open and balance muladhar chakra.

By refining exercises

In the set of refining exercises, refining exercise no.3 helps to open muladhar chakra when done regularly. After some time, it slowly clears debris of negative emotions which causes blockages in energy circulation in our astral body. It acts as a vacuum cleaner of sushumna nadi. At muladhar chakra there is energy of rootedness which keeps us rooted with mother earth. When that energy of rootedness gets refined and sushumna gets cleaned, muladhar chakra opens and energy rises up and gets transformed to energy of creativity.

By yoga asanas

The following yoga asanas also help to open muladhar chakra.

1.    Setubandhasan (Bridge pose)
2.    Salabhasan (Locust pose)

Yoga asanas should be done on empty stomach.

1.Setubandhasan

 

Lie down on your back with arms on your side and palms facing downwards. Bend your knees bringing soles of your feet close to the buttocks.

Lift your hips, pubic bone and spine upward by pressing down on the soles of feet, weight shifted to shoulders and chest expanded. Bring the arms under you while holding hands together. Breathe normally. Hold it for a few seconds.

When you want to release your posture, first release your hands and allow the spine to roll down slowly. Then relax

This posture also helps to strengthen the muscles of the abdomen and thighs. It alleviates back pain and helps to keep the spine flexible.

2.Salabhasan

 

This posture helps to open muladhar chakra by contracting perineum muscles.

Lie down on your abdomen. Bend arms from the elbow. Put palms of your hand facing down at the waist. Lift both legs up from the back keeping them stretched and straight. Lift your head and chest. Breathe normally. Hold for a few seconds.

When you want to release the posture, bring the hands and leg down and relax. This posture is also good for lower back problems. It helps in reducing lower back pain and sciatica. It also helps to improve the function of the digestive system.

Muladhar (Root) Chakra

In this post, I will write about muladhar chakra, the first of seven chakras of energy system of astral body.

Introduction

Muladhar is a Sanskrit word. ‘Mul’ means ‘root’ and ‘adhara’ means ‘support’. All other chakras are above this and it provides support for our physical existence, so it is called muladhar chakra.

Location

It is situated at the base of spine in the vicinity of the coccygeal plexus. It lies between anus and the reproductive organs, two fingers above anus and two fingers below the reproductive organs. It is at the junction where ida, pingala and sushumna nadis meet. Its superficial activation point is situated on the perineum close to the anus. The great potential spiritual energy, kundalini, is sleeping here waiting to be awakened.

Structure

Four important nadis are emanating here, which appears as the four petals of the lotus flower. Its colour is bright red. It is associated with the element earth, the heaviest of all the five physical elements. It is rotating anti-clockwise. Seed mantra or sound to activate it is ‘lam’. The endocrine gland related to it, is prostate gland and adrenal gland. The body functions associated with it is elimination and sex drive. Body parts related with it are anus, reproductive organs, legs, knees etc.

Working

The muladhar chakra has to work at optimum for energy to start moving upward. When energy moves upwards, you become more and more silent and the mind becomes steady. Silence, calmness and coolness are by products of energy moving upwards. Tension, anger and irritation are signs of energy moving downwards. At this first chakra, there is energy of sex, the lowest form of energy. We live life at minimum.  When that energy is little purified, it becomes energy of love. When energy of love is purified, it becomes spiritual energy. Efficient working of muladhar chakra gives us vitality, vigour, growth, health etc.

 The physical symptoms of malfunctioning of muladhar chakra are obesity, legs and knees problem, prostate cancer, back aches, painful or frequent urination etc. The emotional symptoms are uncertainty about money and future, holding on to old ideas, anger of the past, blaming others, deep grief etc.

The dysfunctional muladhar chakra can be healed by certain yoga practices such as mulabandha, meditation and yoga asanas.

Wheat Grass and its Medicinal Uses

In this post, I will write about wheat grass and its medicinal uses.

Introduction

Wheat grass is a young grass of common wheat plant. For medicinal purposes, it can be grown in home gardens. It may be chewed or can be used as a juice.

Chemical composition

Wheat grass has many nutritional and disease healing properties. It has many minerals such as iron, calcium, magnesium etc. It has Vitamin A, Vitamin C, Vitamin E, Vitamin K, laetrile - Vitamin B17 etc. Laetrile is important in the treatment of cancer. Beyond that is has carbohydrates, proteins, fats and amino acids. But the most important element is chlorophyll.  The chlorophyll is also available in green vegetables and other grasses; but wheat grass is a better source of chlorophyll. Also chlorophyll available in wheat grass is of better quality and easily digested by the body.

We know that human blood has haemoglobin. In haemoglobin there is one element called haemin. The chemical structure of haemin is very close to that of chlorophyll. In both of them, the number of atoms and its arrangement of carbon, hydrogen, oxygen and nitrogen atoms are almost the same. There is a small difference in the chemical structure of chlorophyll and haemin; at the centre of the chlorophyll atom is magnesium while at the centre of haemin atom there is iron. The magnesium is necessary to produce about 30 enzymes in the body. Also both blood and chlorophyll are alkaline in nature and have almost the same pH value of 7.4. So wheat grass juice is easily absorbed and digested by the body.  Due to this fact, Dr. Wigmore called wheat grass as ‘green blood’. Some famous nutritionist calls the wheat grass as nectar on earth.

How to grow wheat grass.

Wheat grass is easy to grow at home. Take seven shallow pots of one feet square and about three inch deep.
Take some good quality soil and mix it with manure or compost.  Put the mixture into all the pots, Take 100gms of wheat grain and soak it into water for 10-12 hours. Put this soaked grains on to a wet cloth and tie it tightly for 10-12 hours. By this time, they will start sprouting.  Then put and spread them into one of the above pots, touching each other. Cover them with a thin layer of soil. Water it slightly. Prepare one pot daily for seven days. Water them carefully and regularly. On the eighth day, when they have reached a height of about 4-5 inch, cut them with scissors or knife as low as possible. Wash them with clean water. Now they are ready to be used. Continue to repeat the above process as long as you need it.

How to use wheat grass

Wheat grass can be used in two ways:

1.By chewing

By chewing slowly, some digestive juices in the saliva gets mixed with it so it becomes easily digestible. Chew slowly and swallow its juice, then throw out the residual fibre. Chewing makes teeth clean, strong and healthy.

2.By drinking as juice

To make the juice, put freshly cut wheat grass into an electric mixer. Put some water and run the electric mixer for some time. Then sieve the juice and drink it. Wheat grass juice should be used fresh. After some time, it starts losing its nutrients. You can start drinking with 20-25ml of it daily and increase the dose slowly to 200-250ml.

Benefits of wheat grass

• It is a very good home remedy for anaemia.
• It can be used for asthma and bronchitis.
• It is a good cure for digestive system problems such as constipation, acidity, ulcerative colitis, diabetes.
• Wheat grass can be used as gargle for mouth ulcers, teeth and gum problems.
• It stimulates metabolism and enzyme system.
• It reduces high B.P. by cleaning and dilating blood vessels.
It is a powerful detoxifier for liver.
• Pilot study done on wheat grass therapy on ulcerative colitis showed that it significantly reduced rectal bleeding and overall disease activity.
• The hair pigmentation is influenced by the quality of blood and functioning of kidneys. It your hairs are gone gray at young age, your blood quality and functioning of kidneys needs to be improved. Wheat grass accomplices this.

Kundalini (Dormant Serpent Power)

In the previous two posts, I explained about nadis and chakras. Now, I am going to continue with the last part of the astral body, Kundalini.

Kundalini is a Sanskrit word. It literally means ‘the coiled up’ or ‘coiling like snake’. Kundalini resides at muladhar (root) chakra, at the base of spine in the triangular shaped sacrum bone.  It is in the form of three and a half coils. Three coils represent three gunas of prakruti (nature): satva, rajas and tamas. The half coil represents vikrutis, the modification of prakruti. It is potential or static force energy in human beings. It lies dormant or sleeping at muladhar chakra. Due to its serpentine form, it is called dormant serpentine power. It is fiery occult power, pristine force. It is spiritual potential Shakti or cosmic power in individual bodies. It is universal energy open to everyone. There is always some degree of kundalini present and active in everyone of us. It is not a material force like electricity or magnetism.

The kundalini, when awakens, can rise from muladhar chakra through the central nadi called sushumna inside the spine and reaches the sahastrar (crown) chakra at the top of the head. The rising kundalini energy though the different chakras leads to opening of the particular chakra as it ascends. The chakras with their petals hangs downwards when kundalini is sleeping at the muladhar chakra. When kundalini gets awakened, they turn upwards towards sahastrar chakra or brahmarandhra. The chakras always face the side of kundalini. As kundalini rises step by step, it opens up layer after layers of mind or consciousness. The rising of kundalini through the different chakras leads to different levels of awakening, producing profound, spiritual or mystical experience, when it reaches at the crown chakra, the masculine energy centre.

The kundalini awakening is a process that works with energy, masculine and feminine. The kundalini is feminine energy or divine Shakti or goddess. When it rises to sahastrar chakra, it unites itself with divine masculine energy or supreme consciousness, lord Shiva or God. By some, awakening of kundalini is as awakening of inner knowledge, self-realisation or spiritual enlightment. You attain divine wisdom. You understand that you are connected with universe and you are part of it. You get filled with joy, energy and vitality. Most commonly reported awakened kundalini experience is the feeling of an electric current running along the spine.

Kundalini can be awakened by certain yoga practices such as mulbandha, uddiyanabandha, jalandharbandha etc. It can be awakened by intense meditation or intense breath control techniques such as pranayama. However one must practise yoga for quite a long time before attempting to arouse it.

You should not attempt to open kundalini if your nadis are not purified enough, or your whole astral body system, or your whole energy system is not strengthened enough to sustain the power of it. If you are not spiritually developed, you should not hurry or quicken to open this fiery power. When it is awakened forcefully, it makes a hissing sound like that of a serpent beaten with a stick. When awakening of this kundalini energy is rushed, it can cause serious problems. It can be dangerous to your mental, psychological or spiritual health. In fact, many experienced yogis warn not to intend or attempt to awaken it hurriedly or forcefully without understanding it fully. It should be a natural, moderate and gradual process while practising yoga. Your intention to awaken kundalini should be to get divine knowledge or divine power to help yourself or to help others to solve problems and to improve quality of life.

Chakras (Energy Centres)

In the previous post, I explained about nadis. Now, I am going to continue with the explanation of another part of the astral body, chakras.

In physical body, where there is interlacing of nerves, arteries and veins, the junction is called plexus. In astral body where nadis ida, pingala and sushumna are crossing each other along the spine, those junctions are called chakras or energy centres. They are along the axis of the spine. Chakra is a Sanskrit word. It means vortex, spiral or spinning wheel. The chakra system was developed in India while studying mind and consciousness for thousands of years. These are subtle centres of vital energy. The chakras are aspects of consciousness, but they are not materially real in the physical body. There are seven important chakras namely root chakra, sacral chakra, solar plexus chakra, heart chakra, throat chakra, third eye chakra, and crown chakra. Each of them is associated with one of the endocrine glands. They regulate the functioning of the endocrine glands and organs in that area. They are also associated with particular group of nerves called plexus. For example, anahat chakra is associated with cardiac plexus. Each chakra is a solid ball of energy vibrating at a certain frequency. They vibrate in a logical and orderly sequence of seven vibrations of the seven colours of the visible spectrum of light and also the same orderly sequence of musical notes starting from a low pitch to high pitch note or sound. Each chakra represents particular colour in its clear state starting from the red colour of root chakra of lowest frequency or longest wavelength and heaviest vibration at bottom. As we move up the scale, they become lighter and lightest at the top. Crown chakra with violet colour of highest frequency or shortest wavelength and lightest vibration is at the top.

First five chakras, from muladhar to visudhi, represents five physical elements of earth, water, fire, air, and ether (space) and ajna chakra, mind or subconscious or soul and highest sahastrar chakra representing super consciousness, God, or divinity. As we move up the scale, elements become more and more subtle and lighter and more powerful. The heaviest element of earth is at the bottom at root chakra and lightest and most powerful of super consciousness is at the top.

Chakras are usually represented as lotus flowers. From each chakra, number of nadis crop up. The number of petals of each chakra is determined by the number of nadis in that chakra. The chakra gives an appearance of lotus flowers, with nadis as its petals. The lowest root chakra has four petalled red lotus flower. As you go higher and higher increasing number of lotus petals in ascending order indicates rising energy or rising vibrational energy of respective chakras. The highest of crown chakra having 960 outer and 12 inner petalled violet lotus flower.

Each chakra is functioning as transformer of higher energy, so the whole process is progressive transformation with elements of higher energy. As it ascends, this ascent of energy through chakras can be viewed as refinement of physical energy or raw sexual energy to mental energy, into emotional energy and finally into spiritual energy at the top, in the brain. Each chakra has particular polarity of positive or negative, or rotating clockwise or anticlockwise. Each chakra is like solid ball of energy interpenetrating physical body in the same way the magnetic field interpenetrates physical body.

We are body, mind and spirit; none of these can function entirely alone. Each one has an effect on the other. Chakras serve as junction points between body and consciousness, or between matter and mind. These spinning wheels or vortices of energy receive, assimilates, and express our vital life force energy or pran. When flow of energy in one or more of chakras gets blocked or unbalanced, we develop problems in our emotional and mental health. Slowly it manifests as physical symptom or illness. When you feel stress or tension in your consciousness, you feel it in the chakra associated with that part of consciousness and symptoms in that part of physical body.

Some authors state two more chakras namely kundali and bindu. Kundali chakra is situated near solar plexus chakra. Kundali chakra begins to work when solar plexus chakra is cleansed and not otherwise. Bindu chakra is situated at the tip of the head, beneath the whirl of hair. This chakra is colourless.  As there is ‘black hole’ in the universe, anything that goes near it disappears. In the same way, bindu chakra is our bodies’ black hole. Thousands of impulses coming to our body disappear here. Bindu chakra gives us the power of physical and mental recuperation such as control of hunger and thirst. It is the seat of soul. The soul leaves the body from bindu chakra.

Malfunctioning chakras can be opened by yogic asanas or different body poses. Imbalanced or malfunctioning chakras can be balanced or healed by certain yogic practices such as chakra balancing, chakra healing etc.

Structure of Astral Body

In the previous post of human body. We have seen that human body is made up of physical body and astral body (subtle body). Scientist have detailed knowledge of physical body. We also learn about working of physical body in school and colleges, but we are not taught about astral body. As we know, astral body is primary body to develop illness and heal illness, detailed knowledge of its structure and its function is absolutely essential. Astral body is mainly made up of nadis(life force energy flowing channels), chakras(energy centres) and kundalini(dormant serpent power). it is necessary to study their location, function and nature.

In this post, I am going to write about nadis.

Nadis (life force energy flowing channels)

Nadis are subtle passages to flow pran or vital force energy in every cell of the body. They are astral tubes made up of astral or subtle matter. Since they are made up of astral matter they cannot be seen by naked eyes or by existing modern scientific instruments. They are not ordinary nerves or arteries or veins. They are quite different from them.

Nadis play vital part in functioning of astral body. They are innumerable so that they cannot be counted, but yogis state number of nadis between 72000 and 350000. Out of innumerable nadis, 14 nadis are said to be important. Out of those 14 nadis, 3 nadis i.e. ida , pingala and sushumana are most important. Sushumana is the main nadi.

Ida nadi start from the left testicle and pingala nadi from right testicle. Ida flows through the left nostril and pingala flows through the right nostril. Ida is associated with lunar energy, It is the Chandra(moon), nadi and has cooling effect. It is feminine energy and is associated with the right side of the brain. It controls all the mental processes. Pingala nadi is associated with solar energy. It is surya(sun) nadi and has heating effect and digests foods. It is masculine energy.

Sushumna nadi starts at first crossing of ida and pingla nadi, which is situated at the base of the spine between the anus and the root of the reproductive organs. Also at the place, muladhar [root] chakra is situated. Sushumna is dropped within the spinal canal. Ida and pinagla nadis spirals around sushumna like the double helix of our DNA, crossing each other at every chakra along the spine. All nadis meet at ajna [third eye] chakra, midway between the eyebrows. When nadis are full of impurities, the pran cannot pass through sushumna. Sushumna is activated when the breathe flows through both the nostrils simultaneously. When pran flows through sushumna, the mind becomes steady and calm, the highest state of yoga. When this system works freely and efficiently, we are vital and healthy, physically and mentally. When it becomes congested or obstructed, we become sick physically and mentally. Nadis can be cleaned or purified by certain yoga practices such as anulom vilom pranayam(alternate nostril breathing).

Relaxation

In this post I will write about how to get good relaxation of muscles and mind by different exercises.

Relaxation is the act of releasing tension from body muscles and mind. Each time when you feel frustrated, angry, and anxious or upset, your muscles tension increases and your mind becomes stressful. When we are stressed, stress hormones are released into blood streams to prepare you for fight or flight. This will result in increased heart beat, faster breathing, increased blood pressure, digestion upset etc. In the long run it interrupts healthy state of equilibrium of the body and creates various diseases.

Stress is necessary in life for creativity, learning and for the very survival, but when it becomes overwhelming and persistent, it becomes harmful. So it is necessary to release tension and stress regularly to maintain health.

To get good relaxation of muscles first you have to give them tension. Take your awareness where part of body or group of muscles are being tensed and feel the tension. Hold it for a few seconds then release it mentally, moments before relaxing the muscles physically and feel relaxed.  In this way, when the whole body muscles gets relaxed, mind also gets relaxed and calms down.

There are different relaxation exercises or techniques. No single one is best for everyone. Right one for you is that which calms your mind, relaxes your body muscles, keeps you motivated, makes you feel happy and good and provides the best results in the long run.

Here are some exercises for relaxation:

Tension relaxation exercises

These are seven exercises to release tension in the major group of muscles. It increases blood circulation and pran circulation in the body.

Note: All this exercises should be done on empty stomach or 2 to 3 hors after taking meal.

Sit on floor cross legged or on chair in front of a ticking clock.

Exercise 1

-    Clench your fist and tense the hand and arms muscles.
-    Take your awareness on the muscles being tensed,
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the ten seconds.
-    Repeat two more times.

Exercise 2

-    Extends both arms sideways and stretch outwards as much as possible.
-    Take your awareness on the muscles being tensed.
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the ten seconds.
-    Repeat two more times.

Exercise 3

-    Extend your right leg in front of you.
-    Lift it six inches from the floor and stretch outwards as much as possible with the toes bent towards you so as to give tension in the whole leg and knee muscles.
-    Take your awareness on the muscles being tensed
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the ten seconds.
-    Repeat two more times.

Exercise 4

-    Extend your left leg in front of you.
-    Lift it six inches from the floor and stretch outwards as much as possible with the toes bent towards you so as to give tension in the whole leg and knee muscles.
-    Take your awareness on the muscles being tensed
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the next ten seconds.
-    Repeat two more times.

Exercise 5

-    Put both hands on your chest.
-    Inhale deeply to give tension in the chest area muscles and hold your breath.
-    Take your awareness on the muscles being tensed
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the next ten seconds.
-    Repeat two more times.

Exercise 6

-    Put both hands on your upper abdomen
-    Inhale a little and then exhale completely while pulling the abdomen muscles inwards and hold your breath out.
-    Take your awareness on the muscles being tensed
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the next ten seconds.
-    Repeat two more times.

Exercise 7

-    Stand up with your shoulder – width apart.
-    Extend your hands upwards.
-    While breathing in lift your whole body on your toes and stretch your hands and the whole body upwards.
-    Take your awareness on the muscles being tensed
-     Feel the tension.
-    Hold for ten seconds.
-    Release tension mentally moments before relaxing the muscles physically.
-    Feel the relaxation for the next ten seconds.
-    Repeat two more times.