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VOL 1 ISSUE 4

JULY 2015

YOGA

YOGA FOR

INSOMNIA

STRONGER BACK FOR LIFE

6 Yoga Poses for Back

WORLD YOGA DAY SPECIAL

How has Yoga changed your life?

Natural Healing Plants for your Home Self Cure through

ACUPRESSURE A Cancer Prevention Diet in

Symbols Complementary therapies for your Body, Mind and Soul Healthyyoga.co

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CONTENTS WORLD YOGA DAY

How Has Yoga Changed Your Life? VOL 1 ISSUE 4

EDITOR’S NOTE

JULY 2015

Patanjali Yoga Sutras

Editorial Director

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YOGA

DR RAJ

VISHAKHA

Cures For Insomnia Stronger Back For Life

VISHAL RAI

ALTERNATIVE

Editor Graphic Designer

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Self Cure through Acupressure

Contributors

GEETA RATAN G P SINGH NARISA PHICHITSINGH PRITI MEHTA

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AYURVEDA

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Ayurvedic Diet Regimens

NATURAL HEALING Plants For Your Home

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COVERED

Rachael Fallon: International Yoga Teacher

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FITNESS 10 Top Tips For Getting Fit

NUTRITION

A Cancer Prevention Diet in Symbols

EDITORIAL OFFICE: HEALTHY YOGA Apt-7 A, Komal Villa, 57/2-3 Sukhumvit Soi-12, Klongtoey, Bangkok 10110, Thailand.

HEALTHY FOOD

Mob- 08-47 567 998 E- healthy.yoga@yahoo.com www.healthyyoga.co Healthy Yoga Magazine

YOGA GALLERY

Khechidi : Healthy and Light Food Cow’s Milk Alternative

Readers Photo From Across The Globe

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EXPERT TALK

Q&A With Dr Raj (With over 32 Years Yoga Teaching Experience)

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EDITOR’S NOTE

Dear readers, Welcome to the fourth issue of our Healthy Yoga Magazine. We would like to heartily thank you all for constantly offering us positive feedback and many thanks to our global readers who are reading our magazine and encouraging us to be even better with each upcoming issue. Above all we are extremely thankful to our team who is working thick and thin throughout the whole month and making all this possible. Healthy Yoga Magazine is an endeavor to share and hearten the meaning of health and a purposeful life. It is a wholesome opportunity for you to go through your nutritional diet, physical routines and work towards achieving an adrenalized body, mind and soul dumping down all sort of worries and negative energy from your life. We always welcome your views on health and we hope this issue would embolden yourself to step into a health conscious life. As International Yoga Day has been declared on June 21st, it has never been ltoo late to grab your mat and expose yourself into resilience and oneness with yoga and nature. Good Luck!

Vishakha

Write to the editor at

vishakhabkk@gmail.com

Healthy Yoga Magazine available in online. Go to... http://www.healthyyoga.co/Magazine

WORLD YOGA DAY SPECIAL

HOW HAS YOGA CHANGED YOUR LIFE?

This World Yoga Day, be inspired by our seven yoga students & teachers who share their inspiring words on how they stay in shape and how has Yoga changed their life.

I was having various health issues. Medicines were either not effective or had some side effects. I also developed sleep problem. Then I started practicing yoga under proper guidance. Soon I felt the positivity in my health. I was fully cured.Yoga has made me strong, both physically and mentally . Now it has become one of the major activities in my daily routine. My weight is in control, my body is in good shape, my mind has been strong free, calm and confident. Credit for this actually goes to my regular practice of Yoga. I can ascertain that I've wonderful experience of twenty five years of living with Yoga.On this auspicious occasion of International Yoga Day, I would recommend all to add yoga in their lifestyle and take a step towards healthy and blessed life .

Ranee Narula

I started yoga because I realized the importance of both flexibility and calmness – two aspects I was lacking at the time. My first week: I felt that I did not belong in the class. I lacked the flexibility everyone around me had. It was difficult to touch my toes! Everyone around me (with zen-looking faces) could fold their bodies like origami! After a month: I had an epiphany, if one is to progress one’s body, mind and soul, one must never compare. Like in yoga, like in life.

Narisa Phichitsingh (Nina)

I could write a whole book on this :) Since a child, teenager, adult who was always on medications due to bronchitis, today I am medicine free. A yogic life style taught me that yoga, natural remedies, alkaline foods & a blessed attitude is the way to live & enjoy life. This miracle cure transformed me to such an extent that I left a high paying stressful job to become a yoga instructor. Today my purpose is to devote my time & energy to dive deeper in this ancient wise science and inspire others on how to make yoga practical in their daily lives, so they can lead a healthy & happy lifestyle too.

Veena Sethi

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My tryst with Yoga began when I least expected it - in the vicinity of my third pregnancy. Having lived a life of decadence and extravagance, with a routine of eat, sleep, work - repeat, I realised that there must be more to life than such a morose external exhaustion. It is here that I found a guru who awakened my inner self, uniting me with the internal self through bodily & meditative practice where I unite my outer self with my inner being & which I continue to this date. Yoga has had a profound impact on my physical, emotional, mental and spiritual self and has totally transformed my life perspective, adding a new, holistic dimension to my existence which has beautified my physical being, injecting a steady stream of renewed vigour, vitality & inner strength, helping me discharge my worldly duties with a raised consciousness & added zeal for a 200% life. I'm happy with my birth & that's proof enough of the peace I've derived from Yoga. After all its contentment that we strive for in our birth. So when I'm happy, I'm purposeful. That's Yoga for me.

Geetanjli Sood Jagoda

I am from Germany and came to yoga in my late 20ies while living in France. Yoga is for everybody and relating it to the Yoga Sutras, it gives the practice another dimension. Yoga works from the heart, from the inside out and once you have a genuine and open minded teacher, once you get an initiation and support from a community that is on the path of awareness, yoga becomes a way of living that is regenerated by yourself, that gives you inner strength and peace to face whatever may cross your way. Take a deep breath in, take a deep breath out and let go: Everything is transformation!

Katrin Schuetz

If you don't train the body it withers, if you don't train the mind you lose it yoga is a wake up call to every cell in your body. Its benefits are only perceived to be at the body level and we fail to realize the immense benefits yoga offers in uniting the body, mind and breath. When you are in harmony, the journey through life is calmer, happier and more fulfilling. I have been practicing yoga for the past 25 years, and I can say this with experience it definitely gives me inner peace, improved immunity, increased energy, weight  maintenance, better intuition powers better flexibility and improved all round fitness.

Geeta Rattan

My name is Emily Bour, I'm a mix of French/Japanese and Chinese, or as a dear friend has called me once, a UN child. I have been practicing yoga for over 10 years and see it as a philosophy and way of life. In the grand scheme of things, I still consider myself a beginner and will remain a lifelong student! It's a spiritual muscle that I need to keep flexing, and by no means exclude myself from making mistakes. On Yoga day, I want to remind both myself and others to try our best to work at being present. As Patanjali would say:  Atha yoga-anusasanam (1.1) Here, now, is the teaching of yoga Here is an invitation to practice yoga always and everywhere, in our expression, actions and thoughts. It's in our daily practice that we can begin to see the bud of our own bliss blossom. Persistence always wins!

PATANJALI

YOGA SUTRAS

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he Yoga Sutras of Patanjali is an ancient classical text, which succinctly presents the profound teaching of yoga in 196 concise sutras or threads. Every word of each sutra is significant with a deep understanding of Sanskrit and has the insights of an enlightened master. Each Sutra has been interpreted for the readers in each issue.

Sutra 4: The Eight Limbs of Yoga Yama- niyam-asana-pranayama-pratyahara-dharana-dhyana-samadhayo’stav-angani!! Self restraints, fixed rules, postures, breath control, sense withdrawal, concentration, meditation and Samadhi constitute the eight limbs of Yoga. The yoga-sutra describes yoga as consisting of eight limbs, and these eight limbs are interdependent and of similar value. YAMA (self-restraints)

The Yama is a moral restraint that controls not only our actions, but also our speech and thoughts.

NIYAMA (self-observances)

This means “rule” or “law.” The Niyama incorporates discipline in actions and conduct and in our attitude toward ourselves.

ASANAS (postures)

This is the poses we perform in yoga.

PRANAYAMA

This is the control of the breath aimed at cultivating the vital force (prana) within.

PRATYAHARA

This is the withdrawal of the senses.

DHARANA

The means concentration of the mind-the ability to direct the mind toward an object and keep it there.

DHYANA

This is meditation, where the mind has one-pointed focus.

SAMADHI

This is an illuminated state of absorption with the absolute. In this trancelike state, the turnings of thought are neutralized, the yogi gains control over the mind, and the thoughts are stilled. Yama, Niyama, Asana, Pranayama and Pratyahara form the external aspect, “Bahiranha, or exoteric yoga”. Dharana, Dhyana, and Samadhi form the internal aspect, “Antaranga yoga”. Every stage of yoga makes way to the next higher stage, therefore, all these parts are interdependent. The boundaries cannot be previously known; they can be known through experience. It is one complete path leading the aspirant upwards. The eightfold division is made just to make the aspirant alert. Yama and Niyama are universal in nature because they are respected everywhere.

Emily Bour

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YOGA THREAPY

INSOMNIA

By Dr.Raj

A habitual sleeplessness that is not so healthy at all.

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leep gives our bodies the opportunity to repair itself and our minds a chance to rest. Without having enough sleep, we feel irritable and inefficient, and we are less able to concentrate on our daily tasks. Each individual need a different amount of sleep, ranging from a brisk five hours to an indolent twelve, although seven hours is about the average amount of sleep we need to revitalize and to function efficiently during the day.

TYPES OF INSOMNIA

There are two types of insomnia which have been seen among patients, primary insomnia and secondary insomnia.

Primary insomnia:

Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.

Secondary insomnia:

Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like asthma, depression, arthritis, cancer, or heartburn); pain; medication they are taking; or a substance they are using (like alcohol).

THE HEALTHY YOGA APPROACH

A survey of 1.1 million residents in the United States found that those that reported sleeping about 7 hours per night had the lowest rates of mortality, whereas those that slept for fewer than 6 hours or more than 8 hours had higher mortality rates. Getting 8.5 or more hours of sleep per night increased the mortality rate by 15%. Severe insomnia – sleeping less than 3.5 hours in women and 4.5 hours in men – also led to 15% increase in mortality. However, most of the increase in mortality from severe insomnia was discounted after controlling for co-morbid disorders. After controlling for sleep duration and insomnia, use of sleeping pills was also found to be associated with an increased mortality rate.

The Healthy Yoga approach to insomnia looks at the reasons behind a patient’s inedibility to sleep properly; we will advise an appropriate treatment that addresses the root causes of this problem, so that the long-term improvement can be brought about.

Foods

As with many illnesses, a good way to start is with nutrition. Certain foods can be important in helping us to get a good night sleep. Pecans: 10-15 whole raw pecans per day provide all the organic pyridoxine (vitamin B6) the nervous system needs for normal functions in the body; this helps to eliminate the nervous tension that causes insomnia. Molasses: Besides iron, copper and potassium, molasses is rich in organic pyridoxine and calcium, which enhance nervous functions; organic calcium is well known as a promoter of sound sleep; a glass of milk, if pasteurized, will not deliver organic calcium to the system owing to lack of the vital lactase enzyme, which is required to extract calcium from milk; add 2 tbsp in warm water, before bed.

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Bananas: Ripe bananas are very rich in potassium, sodium and magnesium, all of which restore health and balance to nutritionally exhausted nervous systems; also rich in the amino acid tryptophan, which is known to promote sleep. Other beneficial foods: lecithin; wheat germ; grapefruit; parsnips; soybeans; honey.

Foods to avoid: Vinegar (except apple cider vinegar); cooked meats, especially at dinner; refined starch, especially white bread and sweet pastries; hot peppers; strong coffee and tea; alcohol.


YOGA

Yoga is very effective in reversing insomnia very quickly. The treatment will address the physiological, the nutritional and the emotional issues, which might have initiated the problem. Some Yoga poses are good to prevent insomnia.

ASANA

Surya Namaskara (The Sun Salutation)

Savasana (Corpse Pose) Vipreetakarni Mudra (Inverted psychic Pose) Yoga Mudrasana (The Psychic union Pose) Pada Angusthasana (Thumb big toe-foot Pose) Paschimottanasana (The Forward Bending ) Shashankasana (Moon pose)

PRANAYAMA Nadi shodhan Pranayama Bhramari Pranayama Shambhavi Mudra (The eyebrow center gazing) Trataka (Before sleep 5-15 minutes) Yoga Nidra (Before sleep 15 minutes)

Good Sleeping habits to get rid of Insomnia

Good sleep habits, also called sleep hygiene, can help you to get a good night sleep and to beat insomnia. Here are some tips to follow: Try to go to bed at the same time each night and get up at the same time each morning. Try not to take naps during the day, because naps may make you less sleepy at night. Avoid caffeine, nicotine, and alcohol late in the day. Caffeine and nicotine are stimulants and can keep you away from falling asleep. Alcohol can cause sleepness and interferes in your sleep quality. Do regular Yoga. Have maximum time lapse of more than 3 hour between your yoga practice and sleeping time as it may stimulate your body hormones and make it hard to fall asleep. Don't eat heavy meal late in the day however a light snack before bedtime may help you to sleep. Make your bedroom comfortable. Be sure that it is dark, quiet, and not too warm or too cold. If light is a problem, try a sleeping mask. If noise is a problem, try earplugs, a fan, or a "white noise" machine to cover up the sounds. Follow up with your routine to help you to get relaxed before sleep. Read a book, listen to music, or take shower. If you find yourself lying awake worrying about things, try making a to-do list before you go to bed. This may help you to not focus on those worries overnight.

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Stronger

BACK

B

For

LIFE

ack pain is a common problem that affects most people at some point in their life. It could be triggered by bad posture while sitting or standing, bending awkwardly, or while carrying a heavy object incorrectly. It is generally not caused by a serious condition and can be cured in few weeks or months. Although some people experience long-term pain or pain that keeps coming back. With the regular practice of Yoga, it can easily be alleviated as it brings flexibility and strength in your back muscles, increase the fresh flow of blood and stretches the body out in perfect shape. The following images of yoga postures will offer you instant relief from the temporary back pain.

Back pain relieving Yoga poses

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BY Visha

Suptvakrasana (Sleeping Spinal Twist) Pavan Muktasana (The Legged-lock Posture)

Kandarasana (Shoulder Pose) Dhanurasana (Bow Pose)

Bhujanagasana (Cobra Pose) Makrasana (Crocodile Pose) 8

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SELF CURE THROUGH

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ACUPRESSURE

cupressure is just one of a number of Asian bodywork therapies with roots in traditional Chinese medicine. Traditional Chinese medical theory (TCM) describes special acupoints, or acupressure points, that lie along meridians, or channels, in your body.

HEADACHE

Press here: The temples, one of the most important and effective therapy point for headache and facial paralysis.

SINUS PAIN

Press here: Therapy points for problems of the sinuses.

MENSTRUAL CRAMPS Press here: The spot a few finger widths from the midline of your sacrum, located between your lumbar spine and tailbone. This will relax the uterus.

Three steps should be followed for application of acupressure to a point:

1

Before acupressure is applied to a point, the point should be warmed up with five clockwise and five counterclockwise thumb circles.

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Acupressure should be given with thumb presses. Each point should be pressed three times. Each time should begin with slowly increasing pressure over a period of 5 seconds.

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After acupressure, the point should be relaxed with five clockwise and five counterclockwise thumb circles.

BY DR RAJ

INSOMNIA

Press here: The tear ducts therapy is the best therapy for insomnia and absolutely harmless with no side-effects. Throw away your sleeping pills! Soft pressure on the tear ducts is excellent for relaxing the whole body. Only very gentle thumb pressure is necessary.

MIGRAINE

Press here: Inside Ends of Eyebrows Using the fingertips of the index or middle fingers, apply firm pressure to the area at the inside end of each eyebrow.

SHOULDER TENSION

Press here: Curve fingers on both hands and place them over the top of your shoulders. On both sides, press the points directly above the top of your shoulder blades with your index, middle and ring fingers.

THYROID PROBLEMS

Press here: In the hollow below the collarbone next to the breastbone. A thyroid imbalance can cause weight problems, chronic fatigue, feelings of being overwhelmed, anxiety, emotional imbalances, hair loss, skin problems, depression or any combination of these symptoms. The thyroid gland, located at the base of the throat, works on a physiological level to balance the rate of your metabolism. Thyroid acupressure points enable healing energy (known as Qi or Chi) to move through the thyroid restoring its homeostatic (balancing) mechanisms. Opening the energy flow through the thyroid gland can balance both hyperthyroid and hypothyroid conditions since this flow governs homeostasis. However, it takes constant practice to maintain this equilibrium.

Acupressure practitioners use their fingers, palms, elbows or feet, or special devices to apply pressure to acupoints on the body's meridians.

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AYURVEDA

AYURVEDIC DIET REGIMENS D

iet plays a fundamental role in our long term physical remedial measure. Our physical body is composed of food; we cannot expect its condition to alter without changing our diet. Even along with our physical exercise, a healthy diet will always be recommended.

The decent time for your lunch should be 12pm and dinner in between 6 to 7pm. Prevent sleeping just after dinner, walk for a while to digest the consumed food. Amplify your habits to eat more fresh fruits and vegetables daily. Slow down the speed of chewing your food. Consume your food gradually with a sense of happiness. Avoid eating in a hustle. Avoid eating while driving, watching TV or working on computers. Your mind should concentrate only on one activity. Do not choose to eat when you are intensely disordered such as after verbal confrontation, exasperation, anger, stress, and misery.  Avoid eating stale, leftovers, frozen, decayed foods.Keep 3 to 4 hours gap between your meals.

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According to Ayurveda philosophy, there are mainly three kinds of doshas or forces or imbalances which epitomize in our body that lead to some sort physical disease and illness.

TA

Kapha people should reduce oil/fats, sweets and salt as much as possible due to their sluggish digestion. Instead, they should focus on cooking with lots of spices, eating large amount of vegetables, and high fiber foods such as legumes. .  

TA A V idealThe diet for

the people who comes in this category consists of warm, cooked, soupy foods; cooked cereals; nuts; cooked vegetables; and hot milk. Also, ghee, which is clarified butter, is particularly good for Vata individuals.  

H AP

A

Pitta people should avoid hot spices,alcohol, coffee, vinegar, and acidic foods like citrus and tomatoes. Of course, these are typically their favorite foods. They should eat sweet juicy fruits such as mangos and melons. They should also include lots of cooling vegetables with high water content, such as cucumbers, kale and lettuce, in their diet.

K

Follow the regular eating habit by having your food on time.

PIT


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NATURAL HEALING

PLANTS FOR YOUR HOME

by Priti Mehta

A

re you the type who loves plants? Plants that are grown indoors whether in the office or residence spaces are known as house-plants. These are known to have various benefits ranging from purifying the air at home to positive psychological effects. Not only are they therapeutic, but also beautiful to decorate your home with. There are lots of  plants that you can keep at home and we have listed the benefits of having indoor plants for you. 

What plants work best for indoors? Choosing the perfect plants for growing indoors depends on a few factors:

Your lifestyle For eg if you travel a lot choose plants that need less watering (succulents and cacti), if you are a no-fuss person or not naturally gifted with a green thumb choose easy-to-care-for, hardy varieties (Crotons, Petunias, Dragon trees)

Fight SBS the modern day living malady – SBS – Sick Building Syndrome can be eased with plants. Breathe-easy Since plants absorb carbon dioxide and release oxygen during the day, an opposite gas pattern to us humans, they are natural partners to have in your living space. Plants increase oxygen levels.

Where you live Urban congested city dwellers would do best to choose 'detox' plants that naturally clean the pollutants from the air (English Ivy, Spider plant, Aloe Vera).

Air-Cleaners Plants improve air quality by naturally 'de-toxing' the air by absorbing airborne contaminants (eg VOC, benzene, formaldehyde, trichloroethylene and more)

Location The plants need to be matched to the lighting available (natural and artificial). For low lit areas choose plants that need 250 or lower footcandles – Pothos, Bamboo Palm, Philodendron)

Fight Colds Research proves that growing plants indoors can reduce illnesses related to colds by more than 30% largely by increasing humidity levels and reducing air pollutants.

Humidity levels It is important to remember that indoor air is less humid than the outdoors. Additionally if you live in a dry city choose plants that need less humidity like cacti and for more humid locations tropical plants will thrive best. Some rooms like the bathroom are best for plants that thrive in high air-moisture levels. Pets and children Most plants are safe and the handful that are 'poisonous' if chewed or crushed by inquisitive little ones or pets – may cause skin rashes, allergic reactions, upset stomachs etc. – Dumb Cane, Poinsettias Climbing Vine Plant, Easter Lilly, English Ivy etc.

What are the advantages of keeping indoor plants?

Beyond beautifying the space bringing nature indoors has a wide range of benefits. Happiness generators Studies have shown that having greens in ones space reduces

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stress (thus lowering blood pressure), increase positivity and the feeling of well-being.

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Brain boosters Plants can actually help you think better, improve productivity and performance, improve mood, idea creation etc Noise reducers Plants help lower background noise by absorbtion, diffraction or reflection of noise through their leaves. First-aid some plants offer healing properties like Aloe Vera, Holy Basil, Mint etc and are handy to have around Food enhancers Some herbs are great to cook with – Rosemary, Basil, Corriander, Dill etc. Humidifiers Plants are natural humidifiers. Allergy preventer By exposing yourself and your little ones to plants can help build tolerance and immunity to plant allergens.

What care and maintenance is required for indoor plants? In terms of watering, sunlight, trimming? There are a few important dos and don'ts for plants to flourish indoors –

Water Light Temperature Fertilise Protect Talk


What plants act as air purifiers?

Research conducted at NASA proves that some plants have a natural ability to remove air-borne pollutants and contaminants a process called phytoremediation, making them ideal to have in our homes and work places. Purple waffle plant Money Plant Filters out Formldehyde English Ivy Benzene and formaldehyde Bamboo Palm Formaldehyde Golden Pathos Formaldehyde Red-edged Dracaena Formaldehyde, benzene, trichloroethylen Spider Plant Formaldehyde Gerbera Daisy Formaldehyde, benzene, trichloroethylen Peace lilly Formaldehyde, benzene, trichloroethylen Rubber plant Formaldehyde

Basil, Aloe Vera, Holy Basil etc. Avoid hot spots – near oven, kettle etc. Hanging plants or window sill are ideal locations. Bedroom Choose plants that take in carbon dioxide and release oxygen at night – Orchids, Succulents, Mother-in-law. Another option since bedrooms are usually cooler than the rest of the house you could try winter plants like a Winter Jasmine to add natural aroma.

What are the best rooms to keep these plants in?

Plants can be kept in all rooms of the home. Living room Most living rooms are dry and warmer than the rest of the house. Choose plants that need less water or spray leaves regularly. Another option is also to stand plants together in groups so they can create their own micro-climate. Some ideal plants are Crotons,

Dracenea, Mother-in-law's tongue, Ficus, Spider Plant etc. Bathroom Usually called as the best room for plants by gardeners, this room is ideal for greens to thrive due to its warm humid environment. A well-lit bathroom is even better. Ideal plants are Anthurium, Peace Lilly, African Violet, Baby's Tears. Kitchen Herbs and healing plants are wonderful for a sunny kitchen – Rosemary, Mint,

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COVERED

RACHAEL FALLON Tell us about yourself

I work one on one using yoga and therapy modalities designed for you to create change in your life, physically, mentally, and spiritually. I am an International Yoga Teacher teaching, playing, exploring Yoga and Healing Arts for half my life in India, Nepal, Thailand, China, Mongolia, Malaysia, New York, and Canada. I've trained in various Holistic Psychotherapy Modalities and came into Yoga from a transformational background, using Yoga as a tool for self-discovery and healing. I've immersed myself in many lineages, disciplines and conscious communities including Iyengar Yoga, Vipassana Meditation, Gestalt Therapy, Energy Healing with Sound and Crystals, Ashtanga, Yin and Yang Yoga, The Hidden message of Asana, Hatha Yoga, Vikasa Yoga, Power Yoga, Buddhism and Vedanta Studies and continue my journey as a student in Asia annually. I've taught with beautiful groups all over the globe and I continue to adventure into the hearts of many sharing what I love.

Tell us about your love for Yoga.

I fell in Love with Yoga because it introduced me to freedom. I found a way to let go. I found a way to trust my path. It connected me to others in a very real way. When I am teaching I can see the energy and vulnerability in others. I become a mirror for them to see their disowned parts. Its a way for people to be completely in the moment, on the mat. The connection begins with the breath, then moves to the body. The deeper you go you begin to see yourself in a more honest way. You balance, you give up control, you explore your blocks, your fears, your light, your love, your insides. You connect to the deepest parts of You. In stillness you find clarity. There is no division between you and others. The idea of Yoga, to Unite, Yoke, reminds you that you are never alone. You are whole, complete. It really makes sense the more you Practice. It connected me to purpose, to become a Seeker. I seek meaning, belonging, transformation, and most of all to be Free.

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By Dr Raj


TOP TIPS FOR

Anisha’s Collections (Satisfaction Gauranteed)

GETTING FIT

1 2 3 4 5 6

Be flexible about it

Let working towards keeping fit become an intrinsic part of your life and your routine, but don't be rigid about it. Don't adopt an all or nothing approach.

Build keeping fit into your routine

If you have to miss a session don’t worry, just put a bit extra into the next one.

Set goals for yourself

But make sure that, although you will have to stretch yourself to reach them they are achievable goals. Then reward yourself when you attain them.

Don’t overdo it

Overtraining is common among beginners and can sneak up on you without you realizing it. It can lead to all sorts of injuries, bring on fatigue and eradicate any exercise-related feeling of well-being.

Don’t expect immediate results

You are in this for the long haul and it will take time for you to start to see changes in your body shape or attain a noticeable increase in fitness-be patient!

It’s supposed to be fun

if you’re not enjoying whatever activity it is you’ve started then stop it and do something else.

Anything is better than nothing

7 8 9 10

If you can’t run then walk, and if you can’t walk for thirty minutes walk for fifteen. Everybody has to start somewhere, so don’t get discouraged if you can’t work out like a madman from Day One.

Sneak in some extra exercise

Take the stairs instead of the elevator or get off the bus before u reach your destination and walk the rest of the distance, or dump the power mower in favor of an old school push model.

All Kinds of Jewellery Ready Made and Order

Hang out with a fit crowd

find yourself some like-minded friends, or better still, encourage the friends you’ve got to keep fit with you.

Eat correctly

You will have the energy to work out and the nutrients to speed recovery.

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NUTRITION

+

Cruciferous

C

ruciferous vegetables can inactivate carcinogens and prevent cells from DNA damage. Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, arugula (rocket), bokchoy and watercress. The family name “cruciferous” (from the Latin word meaning cross-bearing) describes the shape of their flowers: the four petals resemble a cross. Lets remember this by a +. The + can also help remind you to add more of this into your diet!

&

Food Additives

Most carcinogens that are ingested come from food additives. Pesticides are omnipresent and linked to cancer. Buy organic when possible and wash all your fruits and vegetables with potassium permanganate. Artificial Sweeteners (Aspartame or E951) are found in sugar-free drinks, cereals, breath mints and chewing gum. Sodium Nitrates/Sodium Nitrites are added to hams, sausages, bacon, smoked fish and other processed meats as a preservative, coloring and flavoring. Food Dyes (E133, E124, E110, E102) are found in soft drinks, juices, salads, candy, baked goods, ice-cream and in any foods that seem to have an artificial color. Lets remember these food additives with an & sign -when reading the ingredient lists if you have to keep saying “and” “and” “and” there are probably a whole host of additives. The simpler the food the better!

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Fiber

We all know fiber is key in keeping your digestive system clean. Since it keeps food moving through your digestive tract, it eliminates cancer-causing compounds before they can create harm. Fiber is in fruits, vegetables and whole grains. There is no fiber in meat, sugar and white foods (bread, white rice and pastries). The rule of thumb is, the more natural and unprocessed the food the higher the fiber. Lets use a # to represent these dense, compact fibrous foods!

A Cancer Prevention Diet in Symbols If research shows that cancer can be prevented by diet, why do we (aware, intelligent, resourceful individuals) neglect this? Maybe it is because there is so much information available and we do not know what to pay attention to. So lets simplify this by focusing on 5 important concepts. Lets champion 3 terms and create a symbol for each to guide our daily dietary choices. Keep these 5 symbols in mind when selecting or preparing foodsto incorporate in your cancer prevention lifestyle. Other dietary choices to prevent cancer include: reducing fats, reducing sugars, maintaining a healthy weight, and drinking enough water to transport nutrients throughout your body and to eliminate toxins from your body. Put the +#^&@ mantra at the top of your grocery shopping list!

@

#

Dairy

We already know eliminating red meat is a necessity to cancer prevention. However, dairy is the less obvious factor but equally important. Today growth hormones are injected into cows to make them grow larger and produce more milk for commercial purposes. These hormones have been linked to cancer (and other diseases). Casein (milk protein) also promotes cancer in all stages of its development. Try to reduce milk, cheese and yoghurt consumption. Lets use the exponent sign to remember dairy as it looks like a slice of cheese! *Healthier sources of calcium are dark leafy green vegetables.

^

Alcohol

All types of alcohol increase the risk of cancer. The exact reason why alcohol increases cancer is unclear; there are a few potential reasons. When you consume alcohol, your body converts it into acetaldehyde, which is a toxic chemical. This can damage your DNA and stop your cells from repairing the damage – this may lead to cancer. Another possible reason is folate, which drinkers tend to have low levels of. Folate is an essential vitamin that helps cells produce new DNA. Cancer is more common in people with low folate levels. Lets use @ to remember that All Alcohols (even wine) can cause cancer.

by Narisa Phichitsingh


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“Traditional” yoga is an individual practice, but this new yoga is a way to expand hearts and minds to include another person. In some parts of the class the practice becomes a communal one – this is Community Yoga!

Partner Yoga

If in the “old” yoga we withdrew within ourselves to find the inner joy described in yoga scriptures; in this new yoga we learn to expand ourselves and discover that yes, happiness is within but it is also all around us. The more we expand ourselves to include others, the more fun and meditative the feeling is. Contraction is limiting and narrowing while expansion is freeing. Partner Yoga is simply finding new ways to do yoga together. Not by yourself and not just for yourself, but together.

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Benefits It deepens our connection to others It builds trust and compassion It enables us to stretch further than usual and balance in ways we couldn’t by ourselves It teaches us to move with more awareness, realizing that our movements affect others It provides constant feedback to our actions by communicating with our partner as well as by experiencing how it feels when they stretch us It enhances communication skills using words, facial expressions, touch, eye gazing and breath It helps us to explore safe and loving touch It’s a great opportunity to open the heart and overcome past conflicts as well as create new friendships And it’s so much more FUN !!!

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17


FOOD

Khechidi K

hechidi is very popular in south-eastern part of India. There are varieties of khechidi that can be cooked like adahengu khechidi (ginger-asafoetida khichdi), moong dal khichdi, etc. It is basically made with rice, dal, and garam masala (a kind of Indian spice), cooked into a semipaste like consistency and eaten with lots of ghee, baigan ka bharta, aaloo ka bharta (mashed potato with onions, green chilli, salt and mustard oil), tomato chutney (blanched tomato, onion, green chilli, grated ginger and mustard oil), pāpaṛ, tilori (a fried snack), and mango pickle. It is customary to eat khichdi every Saturday in some state in India, and also at dinner during Makar Sankranti. A popular variation in Khechidi in the winter months is the addition of cauliflower and green peas.

Yellow Mung bean

Rice

Ghee

Ingredients 1 cup rice and split yellow Mung bean mixture 6 cups water 2 Teaspoons Ghee 1 Teaspoon Khichari Spice Mix

2 3 4 5 6 7 18

Wash and then soak the yellow Mung dal and rice mixture for at least 2- 4 hours. Drain the soak water when you are ready to cook. In a large saucepan, add the ghee and allow to warm. Add the Khichari Spice Mix and sauté for about 1 minute. (Take caution not to burn the spices.) Add the rice and mung dal and sauté for another 1-2 minutes. Add 6 cups of water and bring to a boil. Reduce to a low-medium heat, cover the pot and let the Khichari cook on a simmer for 40-45 minutes. If you would like to add vegetables, add dense vegetables (like sweet potatoes and carrots) while you sauté spices. Add leafy vegetables like kale towards the end of the cooking process. Once the cooking is complete, add salt to taste, and garnish with lime, cilantro and coconut as desired.

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Benefits:

Spice Mix

Good for all physical ailments. Khechidi is a delicious and nourishing stew that is often used in Ayurveda as a means to give the digestive system a break to cleanse & nourish (also to support healthy weight loss). As it is easy to digest, it provides a balancing effect on all three doshas (body humors) (Vata, Pitta, and Kapha) and leaves you feeling lighter and more energetic.

Method of Preparation

1

Water


ALTERNATIVES

BANGKOK

CONNECT

T

almond milk

here are many misconceptions about the health benefits of cow’s milk. The Thai population seems to be catching on and sourcing milk from alternatives. A wide range of replacements exists (besides soymilk), each with their own pros and cons. Here are 3 interesting dairy-free drinks.

rice milk

Many like the taste of almond milk because of its nutty flavor. Almond milk can be used in soups, cakes, sauces, smoothies, coffee and on cereal. Almond milk is the easiest to make it home (compared to soymilk and rice milk). It is as simple as soaking almonds overnight and then blend the almonds and water together (and strain out the chunks). There are various videos and recipes online that provide you with tips and tricks for this creation! For example, try adding sesame seeds to it for added calcium.

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Rice milk is the most hypoallergic choice of the non-dairy milks. It has a plethora of heart healthy nutrients. For blood pressure, the Niacin and vitamin B6 lowers your blood cholesterol. The high magnesium content helps to control your blood pressure. For better-oxygenated blood and more vitality, the iron and copper increases your red blood cell production.

coconut milk

by Narisa Phichitsingh

Cow’sMilk

Coconut milk is recognized for its high lauric acid, a saturated fat that improves HDL (good cholesterol). Lauric acid is converted in the body into a compound called monolaurin - an antiviral and antibacterial that destroys disease-causing organisms. However, consume with caution due to its high-fat content.

Spice up your Yoga class Partner Yoga is an interactive social yoga where people join together to deepen the experience of yoga through our essential need for connections. Learn how to bring people together. We practice with a friend, a lover, a yoga partner or our community! Based on tantric philosophy, we expand our pleasure of Yoga through all of our senses, our breath and our mind.

Bangkok, 3 – 5 July 2015, at Lullaby Yoga Friday – Sunday: 9am – 6pm 22,000 THB, Early bird fee (up to 3 weeks before the training date) 24,000 THB, Full tuition

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L O C AT I O N

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One-Bedroom Premuim Suite

Stay with us, and feel like home

A C C O M M O D AT I O N

Discover the comforts of a fully appointed suite combined with the hospitality and style of an intimate hotel. Adelphi

Suvarnabhumi Airport

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Don Muang International Airport

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16 ISoi 49, Sukhumvit Rd.,Klong TanCNuea,Watthana, Bangkok 10110 A C C O MForty-Nine M O D AT O NSukhumvit is ideally located on Sukhumvit soi 49 in the heart of L O N E AAT R BIYO N downtown Bangkok, this newly designed residence is within

Suvarnabhumi Airport U.F.M. Supermarket Discover the comforts of a fully appointed suite combined easy reach of skytrain services and trendy dining, shopping Don Muang International Piman 49 Community Mall Airport with the hospitality and style of an intimate hotel. Adelphi and entertainment districts. Forty-Nine is ideally located on Sukhumvit soi 49 in the heart of N E ARainhill R B YCommunity Mall youthis arenewly traveling for business or pleasure, tempoBangkok Prep international School downtown Whether Bangkok, designed residence is or within U.F.M. Supermarket relocating due to renovation or dining, health, Adelphi Fortyeasy reachrarily of skytrain services and trendy shopping BTS Thonglor station Piman 49 Community Mall Nine serviced residences is an ideal solution for extended and entertainment districts. Samitivej Sukhumvit Hospital stays of a week, a month, or longer. Adelphi extended stay furnished suites, tailored for the needs of the long stay

Whether you are traveling for business or pleasure, or temporesident, offer spacious living rooms; fully equipped kitchens; rarily relocating to renovation health, Fortymasterdue bedrooms with king or sized beds; Adelphi and contemporary baths. Our rooftopis pool, fitness,solution Café and make Nine serviced residences an ideal forrestaurant extended each day a pleasure. stays of a week, a month, or longer. Adelphi extended stay furnished suites, tailored for the needs of the long stay resident, offer spacious living rooms; fully equipped kitchens; master bedrooms with king sized beds; and contemporary baths. Our rooftop pool, fitness, Café and restaurant make each day a pleasure.

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Adelphi Forty-Nine 16Tan Sukhumvit 49, Klong Tan Nuea, 16 Soi Sukhumvit 49, Sukhumvit Rd.,Klong Nuea,Watthana, Bangkok 10110 Watthana, Bangkok 10110 Tel: +66 2 662 7575 Fax: +66 2 662 5849 Floor Area (Sqm) Email: info@adelphi49.com 50 Website: www.adelphi49.com Facebook: Adelphi Forty-Nine 58 Instagram: ADELPHI49

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EXPERT TALK

Questions & A nswers

What are the causes of any disease?

T

here is only one real cause that is the root of all kind of causes called imbalance. Whether it is ecological or pertaining to our lifestyle, diet, mind, thinking pattern; the main thing is imbalance. Physical imbalance is the cause of postural defects, stooping shoulders and other kinds of physiological ailments or diseases. Stomach problems come from dietary imbalance. Mental imbalance arises from conflict and emotional tension. For example, in a family where the husband desires something and the wife wants something else there is conflict, which may result in diseases like hypertension and diabetes, cardiac problems. When there is suppressed desire or ambition it may lead to asthma. Then there is spiritual imbalance, when the mind is too extrovert and seeks pleasure and satisfaction and peace outside. This leads to mental dissipation, Ashanti, loss of mental faculties and inner balance. So the one word to define diseases is “imbalance�. We can even see the result of ecological imbalance which gives birth to many kinds of illnesses and diseases.

Do you always start and end a yoga class through mantra, what is the benefit of mantras?

Most people do not understand the power of mantras and think they can use them in any preferred way. A mantra requires correct phonetic pronunciation, intonation, concentration and creation of the associated mental image or form. The principle behind the use of mantra in yoga practices relates to this intrinsic relationship between sound and energy. Every movement of energy manifests sound, and every sound carries energy. The pranas are activated with the chanting of mantras, and the orientation of existing pranic flows are altered or emphasized, so that the mind and perception changes. Mantra repetition regulates and balances the autonomic nervous system. It facilitates synchronous breathing, directly resulting in cardio-pulmonary resonance, which is indicative of autonomic balance. During group chanting the electromagnetic fields of all the individuals are equally pronounced and synchronized with each other.

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DR RAJ M.D. (Alt. Med.), Ph.D.(Yoga), N.D.(Naturopathy), Ayurveda Ratan.

Experience- 33 years (since 1982) Write to him at yogiraj_bkk@yahoo.com

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Healthy yoga issue 4  

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Healthy yoga issue 4  

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