सोमवार, 26 दिसंबर 2011

5 medication-free strategies to help prevent heart disease

5 medication-free strategies to help prevent heart disease

You can prevent heart disease by following a heart-healthy lifestyle. Here are five strategies to help you protect your heart.

Heart disease may be a leading cause of death, but that doesn't mean you have to accept it as your fate. Although you lack the power to change some risk factors — such as family history, sex or age — there are some key heart disease prevention steps you can take.

You can avoid heart problems in the future by adopting a healthy lifestyle today. Here are five heart disease prevention tips to get you started.

1. Don't smoke or use tobacco

Smoking or using tobacco is one of the most significant risk factors for developing heart disease. Chemicals in tobacco can damage your heart and blood vessels, leading to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called "social smoking" — smoking only while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

Women who smoke and take birth control pills are at greater risk of having a heart attack or stroke than are those who don't do either. This risk increases with age, especially in women older than 35.

The good news, though, is that when you quit smoking, your risk of heart disease drops dramatically within just one year. And no matter how long or how much you smoked, you'll start reaping rewards as soon as you quit.

2. Exercise for 30 minutes on most days of the week

Getting some regular, daily exercise can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater.

Physical activity helps you control your weight and can reduce your chances of developing other conditions that may put a strain on your heart, such as high blood pressure, high cholesterol and diabetes. It also reduces stress, which may be a factor in heart disease.

Try getting at least 30 to 60 minutes of moderately intense physical activity most days of the week. However, even shorter amounts of exercise offer heart benefits, so if you can't meet those guidelines, don't give up. You can even break up your workout time into 10-minute sessions.

And remember that activities such as gardening, housekeeping, taking the stairs and walking the dog all count toward your total. You don't have to exercise strenuously to achieve benefits, but you can see bigger benefits by increasing the intensity, duration and frequency of your workouts.
3. Eat a heart-healthy diet

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan can help protect your heart. Following the DASH diet means eating foods that are low in fat, cholesterol and salt. The diet is rich in fruits, vegetables, whole grains and low-fat dairy products, which can help protect your heart. Beans, other low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

Limiting certain fats you eat also is important. Of the types of fat — saturated, polyunsaturated, monounsaturated and trans fat — saturated fat and trans fat increase the risk of coronary artery disease by raising blood cholesterol levels.

Major sources of saturated fat include:

Red meat
Dairy products
Coconut and palm oils
Sources of trans fat include:

Deep-fried fast foods
Bakery products
Packaged snack foods
Look at the label for the term "partially hydrogenated" to avoid trans fat.

Heart-healthy eating isn't all about cutting back, though. Most people need to add more fruits and vegetables to their diet — with a goal of five to 10 servings a day. Eating that many fruits and vegetables can not only help prevent heart disease, but also may help prevent cancer.

Omega-3 fatty acids, a type of polyunsaturated fat, may decrease your risk of heart attack, protect against irregular heartbeats and lower blood pressure. Some fish, such as salmon and mackerel, are a good natural source of omega-3s. Omega-3s are present in smaller amounts in flaxseed oil, walnut oil, soybean oil and canola oil, and they can also be found in supplements.

Following a heart-healthy diet also means drinking alcohol only in moderation — no more than two drinks a day for men, and one a day for women. At that moderate level, alcohol can have a protective effect on your heart. More than that becomes a health hazard.

4. Maintain a healthy weight

As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.

One way to see if your weight is healthy is to calculate your body mass index (BMI), which considers your height and weight in determining whether you have a healthy or unhealthy percentage of body fat. BMI numbers 25 and higher are associated with higher blood fats, higher blood pressure, and an increased risk of heart disease and stroke.

The BMI is a good, but imperfect guide. Muscle weighs more than fat, for instance, and women and men who are very muscular and physically fit can have high BMIs without added health risks. Because of that, waist circumference also is a useful tool to measure how much abdominal fat you have:

Men are considered overweight if their waist measurement is greater than 40 inches (101.6 centimeters, or cm)
Women are overweight if their waist measurement is greater than 35 inches (88.9 cm)
Even a small weight loss can be beneficial. Reducing your weight by just 10 percent can decrease your blood pressure, lower your blood cholesterol level and reduce your risk of diabetes.

5. Get regular health screenings

High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won't know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more-frequent checks if your numbers aren't ideal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. Adults should have their cholesterol measured at least once every five years starting at age 20. You may need more frequent testing if your numbers aren't optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.
Diabetes screening. Since diabetes is a risk factor for developing heart disease, you may want to consider being screened for diabetes. Talk to your doctor about when you should have a fasting blood sugar test to check for diabetes. Depending on your risk factors, such as being overweight or a family history of diabetes, your doctor may recommend first testing you for diabetes sometime between ages 30 and 45, and then retesting every three to five years.

रविवार, 25 दिसंबर 2011


Valerie’s 5 rules for healthy living
1. Eat breakfast everyday! No seriously, I mean it! Studies have shown over and over again that people who eat breakfast are thinner than those that don’t. Starting the day with a nutritious meal jump starts your metabolism and sets you up for eating right for the whole day. No, your Starbucks latte and fat free muffin are not what I am talking about. You want your breakfast to include protein and a slow digesting carb.
My “go-to” breakfast options:
¼ cup of Eggology eggwhites scrambled with veggies (just about any will do, except potatoes) over 1 piece of Eziekel toast
1 packet of plain instant oatmeal with 1 scoop of chocolate Designer Whey protein powder with a handful of mixed berries or 1 tablespoon of California raisins
1 piece of Eziekel toast with 1 tablespoon of almond butter or all natural peanut butter (not JIF or Skippy)

2. Exercise (almost) daily. Exercising daily is the one sure way to relieve stress and fix a bad mood. But let’s not forget the big picture. Getting fit, and by this I mean getting stronger, becoming more flexible and increasing your cardiovascular endurance as well as changing your body composition, is the key ingredient to getting more from life. Having a fit body gives you more energy and more opportunities for adventure. Plus, think of your workout as the Norton Utilities of your body. It just seems to run better if exercised. It is a way to dump the stress and physically improve what we have.

3. Notice what makes you happy and then be happy about it! It is easy to get annoyed with life’s little inconveniences like being stuck in traffic, being on hold forever when you’re trying to reach customer service, or when the weather is too cold, too hot, too wet, etc. I like to notice things each day that make me happy and focus on that. More often than not it spreads out over the day for a general feeling of happiness. For example, if the sun is shining, for me, that means it’s a beautiful day and that makes me feel good. I live in LA so this happens a lot, but I still greet it each time as if I haven’t seen the sun in months. When I hug my dogs Cody & Lexi I feel happy. They get hugs many times a day so that adds up to a lot of happiness. I am always in a great mood after I workout, so I remind myself of this when I don’t feel like doing it. I feel grateful to have this body that can run and jump and play, even while I’m still working to improve it. I am happy when a client is really into their workouts so it is fun for me to work on new ways to help them achieve the body of their dreams. Do I get stressed, frustrated, annoyed or depressed? Of course I do, but I use the strategies above to help pull me out.

4. Eat more vegetables. This is a diet cliché for a reason. If you want to be thinner, have more energy, improve the quality of your skin and build up your immune system, then eat your veggies. These low calorie, nutritional powerhouses can do all that and more. Plus they fill you up without filling you out. Choose fresh, in season and locally grown when possible. Keep frozen on hand for emergencies. The key to getting your loved one to eat more veggies with you? Be a little sneaky and add different kinds to your salads, to your pasta and to your soups or casseroles. They don’t always have to sit separately on the plate. Take your kids with you to the farmers market and let them try the fresh fruits and veggies. The experience of choosing them might make them more inclined to eat them. The farmers market will also tell you what’s local and in season. All produce tastes better when it’s fresh.

5. Love what you do but remember it’s your job, not your whole life. I absolutely love being a trainer. It has been almost 20 years now and I still get an absolute thrill turning someone on to fitness and seeing their confidence grow as they realize the potential of their body. However, it is also important for me to find other ways to feel fulfilled. Whether that is my family and friends or a new interest or hobby. I am constantly seeking ways to grow as a trainer and as a human being.

शनिवार, 24 दिसंबर 2011



Each person has three elements of self – emotional, spiritual, physical. If you strengthen one, you become stronger. If you strengthen all three, you become your fitness potential.

 Emotional · I Am
Knowing who you are and what you need is essential to achieving your goals and uncovering the goddess within that you truly love and can be proud of.
Spiritual · I Can
Motivate yourself to try something new. Show yourself love and take it to the next level because you want to do it for yourself and know that you can.
Physical · I Do
Tap into the deep self-awareness you’ve created, so you can realize and embrace that potential and create a beautiful, strong, unique you.


You can do every single move on this site without setting foot in a gym. Obviously, we don't have anything against health clubs and gyms: Kacy's worked in one almost all her life. But we know plenty of women feel uncomfortable in those mirrored rooms full of men or find health clubs too inconvenient and expensive. That's okay. With a little investment, you can transform your body without ever leaving your living room.
Here's what you'll need for the exercises on this site.
Comfortable, stylish clothes
Remember, Show It Love is about feeling good about yourself. So toss aside those ratty sweats, the body-hiding, tentlike giant tees, and all the stuff you wouldn't walk out to get the mail in, and break out something a little more stylish. Your workout clothes should be body-skimming enough that you can watch your form and see your muscles, but also loose enough to bend and reach comfortably.
A staff
Nothing makes you feel more like kicking some ass than wielding a big stick! Use a large 5- to 6-foot dowel rod or even a broomstick in the exercises where Kacy uses a staff.
A mat
If you're not working on a lightly carpeted floor, have a mat handy for the floor work to protect your back. If you don't have a mat, a folded thick towel will do.
Get ready to move and groove
Movement prep
Before starting, do five minutes of light cardio, like jumping jacks or running in place, to warm up your muscles and get them ready for action.
Starting position
Every move will start in the power position. Stand tall, keeping knees soft. Pull your navel to your spine and maintain a straight back and tight, firm belly. In this position, you’re guaranteed not to sleepwalk through your exercise or, worse, fall into sloppy form.
Times per week

You should perform Woman Warrior exercises three days a week, along with cardio exercises three days a week.
Each time you perform a move, it’s called a repetition, or rep. Perform 12 reps of each move. For single leg moves, perform 12 reps per side for a total of 24. For lean, toned, beautiful muscles, Kacy swears by using light to moderate weight (or sometimes body weight alone) and fatiguing the muscles through a full range of motion and high number of repetitions.
Each time you complete the designated number of reps for an exercise, it’s one set. You should go for three sets right away. If you can only do two, try lowering the weight. Concentrate on feeling your muscles and perfecting your form.

We believe some of the most powerful moments in life come to us when we play, whether it be for fun, or sport. By pushing the limits of our abilities through purposeful, balanced training we can elevate these experiences and continue to have adventures that impact our lives for years to come.



Mistake #1: Doing isolated exercises

Doing isolated exercises like bicep curls and tricep kick-backs will not get you any significant results. These one-muscle-at-a-time moves simply don't stimulate enough muscle fibers to build lean muscle or expend enough energy to maximize your calorie burn.

If you want to build lean muscle while burning fat so you can get serious definition, you need to perform exercises that stimulate as many muscles and expend as much energy as possible at the same time. Using these types of exercises (which I'll reveal on the next page) will dramatically accelerate your results.

Mistake #2: Working out with machines

Fancy machines may make the gym look high-end, but truthfully, about the only thing they're good for is for sitting down while you tie your shoes or catch your breath! The problem is this: Machines alter the way your body naturally moves and restrict your range of motion. This severely limits your ability to fully activate all of your muscles fibers -- that means less fat burning and less muscle definition. Worse yet, machines can cause excessive strain on your joints, leading to nagging injuries down the road.

If you want fast results, it's critical that you incorporate exercises that allow your body to move naturally with full range of motion so you can skyrocket your metabolism and tone your entire physique. In minute, I'll explain the 6 primary movements that are the foundation of these full-body exercises...and I'll also fill you in on the best types of weights to use for your workouts.

Mistake #3: Doing long bouts of cardio

Look, you need to do cardio if you want to lose weight and burn fat...BUT there's a right way and a wrong way to do your cardio workouts. If you've been pounding the pavement or the treadmill with nothing to show for it (except sore joints and a pair of stinky worn out sneakers), you already know it takes a lot of effort to get minimal results.

In this article, I'm going to reveal the most effective way to pump up your cardio routine that will get you insane results in half the time of your regular cardio workout -- without causing unnecessary stress on your joints. Seriously, don't skip this article because once you learn this simple trick, you'll kick yourself for not doing it all along.

Mistake #4: Doing crunches and sit-ups to get 6-pack abs

If you want washboard abs, doing traditional ab exercises like crunches and sit-ups WILL NOT get you a six pack. In fact, doing any exercises that target your abs won't get you a six pack either! These so-called "ab" exercises are a complete waste of time. They don't make your abs get any more defined and they definitely don't burn any fat.

The key to getting sculpted abs is to burn off that stubborn layer of belly fat that's hiding them! In the next few minutes, I'll show you how to burn away the "ab flab" while stimulating all 6 of your abdominal muscles at the same time so you can finally carve out your six pack abs.

Mistake #5: Repeating the same workout routines over and over

Repeating the same workouts over and over is a surefire way to STOP getting results. We're creatures of habit and we tend to stick to things we're familiar with and good at. But when it comes to your workouts, if you want to keep making progress and keep seeing changes in your body, you've got to start switching things up.

You see, your body has an amazingly ability to adapt quickly and when it does, that's when you hit the dreaded plateau and you stop making progress. On the next page, I'm going to tell you exactly how often you need to change up your workout routine so you can keep your body guessing to accelerate the results process.

Mistake #6: Doing long workouts

Longer workouts do NOT equal better or faster results. If you've been slaving away at the gym and your body isn't visibly changing, you can't do more of the same thing and expect a different result.

When it comes to getting lean and fit, your body responds to quality over quantity. I'm going to tell you the #1 way to super-charge your workouts -- this simple, yet overlooked method is the single fastest way to getting lean and ripped while cutting your workout time almost in half. No joke - this technique will open up a can of whoop-ass on your workout!


गुरुवार, 22 दिसंबर 2011




The holidays are around the corner and with them come the parties, food, and travel. Workouts get shortened or forgotten and temptations eventually get the best of us.
If you’ve worked hard to get fit this year then the thought of undoing it may send you into a bit of a panic.
Fear  not! I have a plan for you.  I call it “Fitness in the Bank” and it works like a charm.
Rather than wait until January to lose the holiday pounds, I’m going to ask you to do a little extra now, before things get too hectic, so you can “bank some fitness” and “save up some skinny”.
I have used this technique with clients before sending them off for a movie shoot or into their television season.  I know that with 17 hour days that go on for weeks and temptation from Craft Service (think warm chocolate chip cookies) that a couple pounds can creep back on.  This could definitely cause some panic if we hadn’t planned ahead and gone into it a little light and extra fit.  This is the idea behind Fitness in the Bank.
If you want to lose some extra pounds now and increase your strength and stamina, then try some of my tips below and put some Fitness in the Bank!

1.Go Harder
This can be achieved a variety of ways. You could lift heavier weights. You could perform exercisesthat use lots of major muscles, like squats, star push ups or Valslide sprinter lunges. You could do big circuits like I do or you could use your GymBoss timer and complete as many reps as possible in your 20-30 second work interval. The point is, you have to push yourself. If at the end of the workout you can ask yourself “could I have trained harder?” and the answer is yes, then you haven’t done your job. Always remember: Go hard. Go home. Put it in the bank!

2. Go Faster
Done properly, interval training is extremely difficult, which is why most people try to avoid it. However, if you want to scorch some calories and bank some fitness before the holidays, intervals are where it’s at.  Simply defined, interval training involves bursts of high intensity training with periods of lower intensity recovery.  For example: After your warm up, run 1 minute, walk 1 minute.  Repeat 10x and then cool down.
If you are new to this kind of training, I suggest to start with “Build Ups”.
This is how I explain them in my I Want My Bikini Body Express program.
Interval training is very effective for fat burning, but you need to ease into them. My favorite way to start clients on intervals is called “Build Ups”.
Head to a track or grassy field. You want a soft surface. You will need about 30-40 yards.
Start off in a jog and gradually increase your speed until you are at about 90% of your maximum at the end. Gently ease up and walk back to the start. Start with about 6 of these – work your way up to 10 or 12.
These will get you use to running faster. If you are already doing intervals, then I recommend that you shorten the duration and increase the intensity.
You will come to love the speed.

3. Go longer.
Add an extra 10-15 minutes to your workouts. As a general rule, I keep my workouts at about 40-45 minutes. However, I will call in the “go longer” chip when I need to bust a plateau or put some fitness in the bank. The best way to do this is to add some running intervals to the end of your strength workouts when your muscles are warm and your nervous system primed. (See the example above on how to do intervals)  However, if you haven’t really been pushing it in your workouts until now, then do 15 minutes of cardio before your strength training circuits.

4. Go more often.
Even when you are ramping things up, you still need to recover. But a special technique called “active recovery” will keep you feeling good and add some extra calories burned to your week. Active recovery emphasizes doing light exercise on your “off-days.” Try a hike on Saturday or yoga on Sunday. You can even rack up a couple of 2-a-days by  following your morning workout with an after work spin or yoga class.  A few weeks of this and you will be ready to cruise through the holidays.

5. Go Naked.
Okay, maybe not literally, although that may motivate you to get your sweat on. I’m talking more a la` the “Naked Chef” Jamie Oliver. Eat mostly organic, locally produced food, prepared simply without a lot of sauce, cheese or cream.
Skip the Starbucks Frappachino in favor of a black coffee with a bit of sugar or maybe an espresso. Go for grilled chicken with Val’s Easy Tomato Sauce instead of the chicken parmesan. Try roasted vegetables instead of anything “au gratin”. Consider berries or a piece of dark chocolate for dessert instead of ice cream or chocolate soufflé.
If you follow any—or several—of these tips, it won’t take long before this becomes your preferred way of training and eating. The best part? Even if you slip up during the holidays and have some mashed potatoes or pumpkin pie, you can still feel good knowing you “banked” some skinny ahead of time.



"Approach working out with gratitude."
Exercise is not a chore; it's a privilege. Think, How lucky I am that I found time in my busy schedule for myself and to take care of my body.
—Mari Winsor has sculpted the bodies of Vanessa Williams, Sandra Bullock, and Jamie Lee Curtis using Pilates.

"Be accountable for each mouthful."
Most people eat emotionally. We constantly put food into our mouths unconsciously. Keep a food journal, and learn about portion sizes and the actual calorie counts in foods so you really understand what you're eating. It's not about starving yourself; it's about being fully aware of what is going into your body.
—Teddy Bass has gotten Lucy Liu and Cameron Diaz into shape; his workouts incorporate Pilates and dance

"Be virtuous."
If you knock out your workout first thing in the morning, you will carry a feeling of achievement and virtuousness with you all day. It sets the tone. This sense of virtue will influence other aspects of your life. You will make healthier and smarter food choices.
—Valerie Waters has whipped Jennifer Garner , Elizabeth Berkley, and Poppy Montgomery into shape.
"Celebrate the body you have."
You have to start by appreciating the body you have. Life is a gift, and we must rise to the occasion. You can become your potential if you focus on three things: mind-set, motivation, and movement. They encompass the emotional, the spiritual, and the physical. You have the right and the power to change your body. The more secure you are, the more you love yourself, the easier it is to make physical changes occur. With self-acceptance and clear intention, change will follow
 —Kacy Duke, cofounder of Equinox Fitness Clubs, has trained Iman, Julianne Moore, Mary J. Blige and Kirsten Dunst.

"Work out for a higher purpose."
Train with a specific goal in mind. Whether it's winning a tennis match, losing weight for a milestone birthday, or running your first 5K, having a goal will elevate your motivation and increase your commitment. Interest fades when you make open-ended goals with no deadlines; the gym should be a means to an end. If you train and think like an athlete, you'll work harder, and your body will change as a result.
—Jamie Milnes specializes in athletics-based workouts. His clients include Cindy Crawford

"Do a super amount of squats for a great butt."
I call this move the Ten-Squat Trick:

"Strengthen from the outside in; nourish from the inside out."
I believe in mindful exercise and nutrition. There are no mindless movements. Everything you do should have a purpose. Put your mind into each muscle you are working on to control the effectiveness of your workout, and into each bite of food you are ingesting. By doing so, you can self-police and self-correct. Take a moment, pause, and think about why you are doing something and what its effect will be. By shaping and toning your body on the outside, your inner core and internal self will become stronger. And by properly enriching your body with whole foods and keysupplements, your inner health will appear externally. It's the yin and the yang. Be conscious. Transform your life.
—David Kirsch's clients include Heidi Klum  Liv Tyler, Ellen Barkin, and Anne Hathaway

शुक्रवार, 9 सितंबर 2011



ADA recommendation for daibetes -2011


excellent ppt by ADA for standard of medical care recommendation for 2011 

diabetes -ppt slide

wonderful power-point slide for diabetes introduction and prevention plan by us maxico border diabetes project


बुधवार, 7 सितंबर 2011

The scientific aspect of Yoga :swami niranjan

Swami Niranjanananda Saraswati
(T.T.C. - Ganga Darshan, 21.8.86)

The scientific aspect of Yoga is very important because it provides us with the means to understand the actual yogic process of how the different techniques of asana, pranayama, concentration and relaxation can influence and transform one's personality, behaviour, rationality and intellect. Not only with regard to grown-ups, but to children also.

In North France, disciples of Swami Satyananda Saraswati have founded an institution called "Research on Yoga in Education", (R.Y.E). The R.Y.E. yoga teachers train teachers from various higher secondary schools, middle schools, colleges and universities. After completing the training they go and teach their respective students.

The practice of yoga in the classroom has been accepted by the various educational systems in Europe because they have found that with the practice of specific asana and pranayama, the student can develop his intellect, his memory, his ability to retain information which is being constantly fed into the brain, and the ability to express what he knows. In every class, the students are given a set of asana and pranayama practices. If there are, say eight classes scheduled during the day, then they will do two asanas and a pranayama eight times during the day. They have found that these practices help to develop the creative nature in every student. The inspectors, professors headmasters and principals of colleges and universities, are all very happy with the result brought about by the practices of yoga.

In another part of the world. South America, yoga is taught to the priests, nuns and monks of various Christian denominations in their monasteries, convents and schools. In fact, they were the first people who invited our Guru to South America, and later they sponsored the establishment of the ashram there, run by the swamis from Munger.

If you talk to them they will only tell you one thing: they believe that, through the practice of yoga, they are able to understand their own religion better, and it is TO develop a deeper understanding of their religion and philosophy that they practice yoga. If you ask them whether there is any conflict between Christianity and Yoga, they will say, "No". So this is another aspect of Yoga, that it is not bound to any particular faith, country or religion but belongs to, and is the heritage of humanity.

Yogic training has picked up a lot of force in the United States of America, in Australia, in Europe and in some parts of South America - Swamis go to various prisons and teach the long-term and short-term prisoners. Prisoners from the maximum security cells are also taught, and their behaviour, their thinking process, everything is monitored by the psychiatrists and psychoanalysts. They find that people who practice yoga improve the quality of their thinking and behaviour, and they become responsible members of society when they leave prison.

In 1968 when Paramahamsaji went to the United States, he was invited to a prison in Chicago to teach yoga. He went there the first day and was confronted by a completely unruly mob of about one hundred and fifty prisoners and convicts. Some were fighting with each other, some were smoking chillums, ganja and marijuana in one corner, some were creating a lot of disturbance while others were jeering and laughing. The wardens were unable to control the lot of them. In that condition Paramahamsaji spent about one hour, simply giving the instruction: "Please try to be quiet and lie down".

At the end of the session, if you call that a session, the head prisoner, the dadda, came to Paramahamsaji, and said "What are you trying to teach us?" Paramahamsaji said. "I'm not trying to teach you anything. I only want you to lie down quietly on the floor for five minutes". The dadda said to him, "We will do it if you fulfil one of our conditions". "What is it?" Paramahamsaji asked. One of them offered a cigarette to him and he said, "All right, I will have a cigarette, but first lie down". Somehow, the head man made the other prisoners lie down, and for five minutes they practiced yoga nidra. Paramahamsaji then left the room and told the warden, "I'm not coming back again". The warden said, ''Swamiji, I don't know what you have done, but since you left the room there has been absolute silence, everyone is quiet. You have to come back again!'

So Paramahamsaji went back again the next day and for one week he gave them instructions in the practice of Yoga Nidra, and at the end of the seminar Paramahamsaji told the head prisoner, "You have fulfilled my condition, now I will fulfil yours. Give me your packet of cigarettes'. The prisoner said, "Swamiji, I'm really sorry. How can I ask a swami to have a cigarette!" And after that same prisoner left the maximum security cell, he began to teach other prisoners across the United States in various prisons.

In Western countries (Europe, America and Australia) there are drug rehabilitation centres, and the half-way-house, for drug addicts, where yoga is taught. This training has started to take them away from their addiction and to give them a solid foundation in life. It has begun to create a positive change in their personality so that they can remove or overcome this habit. They have found that the practice of yoga works very well.

In many countries, the psychiatrists and psychologists utilise the techniques of yoga nidra, pratyahara and dharana in the course of their treatment. If you study psychology, you will find that it is divided into two parts. One is traditional Freudian psychology and the other is modern psychology. In Freudian psychology the method of treatment of the mental problem is either through hypnosis, electric shocks or medicines, (or all three) to overcome states of anxiety, neurosis, depression, frustration, fear, different types of phobia, inhibitions and complexes. In modern psychology they are utilising other techniques of communication, and verbalisation along with traditional methods.

Many practitioners of psychology experimented with peculiar techniques such as re-birthing and primal scream, where the patient is taken in a state of hypnosis back to the time of birth. However, they found that, after incorporating the process of relaxation and concentration practices, which help to stabilise the mental faculties, the patients improve much faster than those treated with the traditional or normal psychology techniques.

In India also, a Jot of research has been done into the physical therapy aspect, as to how the practices of asana and pranayama can help the problem of asthma, diabetes, hypertension, cardiovascular and gastric problems etc. We have conducted many courses in our branch ashrams, in different medical institutions, colleges and hospitals, with the help of competent doctors, under medical supervision, under controlled conditions, under uncontrolled conditions, under controlled diet and medication, under many different circumstances, and we have found that the practices of asana and pranayama are very effective for managing the problems of asthma, diabetes, poor memory, hypertension, stress, anxiety, the heart, the digestive system, etc. Of course there are some conditions in which immediate medical treatment is necessary, conditions of surgery for example, but research has shown that about ninety percent of somo-psychic illness, {diseases which begin with the body and influence the mind) and psycho-somatic illness (which begin, with the mind and influence the body) can be helped through yoga.

Not only these, but also so-called "incurable" ailments have been helped through yogic practices. There is the case of six cancer patients about who medical science had completely given up hope. They had tried every treatment under the sun - chemotherapy, radiation, diet etc., but nothing had worked. The doctors had given them only a couple of months to live. However, one doctor though, ''Why not try an experiment with yoga". He took those six patients with him and simply gave them practices of relaxation and concentration and a few pranayama practices - nothing more. Three things; concentration to develop a positive mental condition, pranayama to develop vitality, the healing power within, and relaxation to overcome the fear psychosis, the nervousness, the depression, the tension.

With these three practices alone he was able to save those six patients. This investigation was mentioned in the journal of The American Medical Association. His name was doctor Ainslie Myers. Another doctor in Australia did the same thing and got the same result. In Bombay, there was one doctor, head of the cardiology department in Bombay who used to teach yoga, specifically the practices of relaxation, to all the patients who would go to the hospital, and a lot of research has been done with his help on the effect of yogasanas, relaxation, shavasana, yoga, nidra and pranayama in overcoming different psychological imbalance. So even scientists and doctors now believe that such incurable cases can also be helped and controlled through the practices of yoga, if not completely cured. I have just presented you with a very few examples in order to show the vast possibilities of the great yogic science.