As explained in my book “ZAK MILO speak Of Love,” healthy sex leads to a healthy life – both physically and emotionally including psychologically.
A happy sexual life with your partner not only gets you in shape with better skin texture and silken tresses, but also keeps you fit, relieves headaches, reduces depression, stabilizes blood pressure, and at the same time leads to the burning of a few calories and exercising of some of the muscles.
“A satisfying sexual relationship strengthens the bond between couples, making them feel secure and loved.”
How Yoga can improve your sex life and increase libido?
A study published in the The Journal of Sexual Medicine found that women who engaged in a 12-week yoga program reported improved sexual desire, arousal, orgasm, and overall sexual satisfaction.
The study trial of 40 females (age range 22–55 years, average age 34.7 ± 8.49 years) who were recruited and enrolled in a yoga camp, were given a standardized questionnaire named Female Sexual Function Index (FSFI) before and after the 12 weeks session of yoga. The findings clearly showed a connection between Yoga exercises and a better sex life.
It is well known fact that a regular yoga practice can increase flexibility, self-esteem, self-awareness, and energy levels and it is not surprising that yoga, based on those facts, can lead to increased sexual stamina and libido. The effects on the body from the selected Yoga positions are:
increased circulation to the pelvic region
activation and engagement of the body’s core
sharpening of our focus
increasing oxygen levels in the body
releases of built-up stress
increases of flexibility and playfulness that can lead to the new positions
increase of body confidence by becoming leaner and more toned
These exercises will not only lead to a heightened sexual reconnection between yourself and your partner.
In today’s madcap world our biggest challenge is trying to maintain a balanced lifestyle. Too often increased stresses and anxieties effect sexual activity. Do not let this happen to you. Sex is an important factor in achieving a happy life and fulfilling relationships.
Yoga is fun. It’s not only for gyms, take it into your bedroom too.
Disclaimer
Please note: Yoga complements traditional therapies and is not meant to be a sole treatment. It should not be used as a substitute for medical advice from your doctor.
How to prevent Back Pain – Five easy Yoga positions
Back Pain Introduction and Statistics
Hi there,
If you’ve ever had lower back pain, you are not alone.
On a few occasions, I’ve had back pain too.
In fact, many of us have – lower back pain is the third most common reason people see a doctor. In the US, back pain is also one of the most common reasons for absence from work.
More than one in three adults say back pain impacts their everyday activities.
Lower back pain affects people of all ages, from children to the elderly, with the first occurrence of lower back pain typically occurring between the ages of 30 and 50, and becoming more common as we age
Anyone can experience back pain. In the US, it is estimated that up to 80% of the population will experience back pain at some time in their lives. An estimated 10% of the world’s population suffers from lower back pain.
For most people, back pain is only temporary but it can be more serious too.
Most people with acute lower back recover within six weeks but recurrence is likely.
29% of Americans believe stress is the cause of their back pain. Over half of those Americans that experience back pain are office workers.
By the way, the three major causes for stress are:
the loss of a job or employment uncertainty (a major issue during these COVID-19 times).
While there are many causes of lower back pain, a weak core and poor posture from sitting all day have been identified as common contributing factors to lower back aches and discomfort.
So the question is how can we prevent back pain and what’s the best way to do it?
My advice is to do what I did and practise YOGA.
How Yoga Helps Prevent Back Pain
There are a few simple strategies that can help prevent back pain:
Maintaining a healthy diet and weight
Staying active
Warming up or stretching every day
Maintaining proper posture.
In my opinion, YOGA covers all four points mentioned above. As they say, it’s a “One stop shop.”
By practicing yoga for at least 10 minutes a day, you will gain more awareness of your body.
This awareness will help you notice where you’re holding tension and where you have imbalances.
You can use this awareness to bring yourself into balance and alignment.
Yoga’s focus on balance and steadiness encourages your body to develop defences against the causes of back pain, which include weak abdominal and pelvic muscles, as well as a lack of flexibility in the hips.
When you strengthen these muscles, you improve your posture, which reduces the load on your back, and this reduces the aches you feel. In addition, stretching can increase flexibility by increasing blood flow to tight muscles.
Certain yoga postures can help lengthen your spine, and return your back to its proper healthy state and proper alignment.
The yoga postures teach and help you to stretch and strengthen your muscles, which helps reduce muscular tension, build flexibility and strength, and improve balance and bone strength.
Yoga is affordable and accessible, and can be done at home, or in the office, yoga studio, park, airport…basically anywhere and everywhere.
Do you want to help yourself or someone else prevent back pain?
I recommend you practise the five yoga positions below at least three times per week, with five breaths for each position. Some of the positions are included in my books “Yoga for Over 40s”, “Yoga for Over 50s” and “Yogafor Over 60s”.
Start this pose on all fours/table top position. Your wrists are under your shoulders and your knees are under your hips. Spine is neutral and your weight balanced evenly across your body.
Inhale and look up, and let your stomach curve toward the floor, lifting your chin and eyes.
Exhale, moving chin to chest, and draw your navel toward your spine, rounding your spine toward the ceiling.
Do this three times with 5 breaths in and out.
Benefits:
Improves posture and balance
Strengthens and stretches the spine and neck
Stretches the hips, abdomen and back
Increases coordination
Massages and stimulates organs in the belly, including the kidneys and adrenal glands
Warms up the spine.
2. Child’s Pose (Balasana)
Technical details and how to start:
Kneel on the floor. Big toes touching, widen your knees until they’re hip-width apart or in a comfortable position for you.
Exhale and reach forward, stretching your hands in front of you, forehead to the mat or as close as possible.
Relax in this position for five breaths in and out.
Benefits:
Gently stretches your lower back, hips, thighs, knees, and ankles.
Relaxes you spine, shoulders, and neck.
Increases blood circulation to your head, which reduces headaches.
Massages your internal organs.
Calms the mind, helping relieve stress and tension.
3. Paschimottanasana – Seated Forward Bend
Position A
Position B
Technical details and how to start:
Sit on the floor with your legs stretched out straight in front of you.
Keep your spine erect and toes flexed toward you.
Inhale and raise both your arms above your head and stretch up.
Exhale and bend forward and extend your torso over your legs, keeping the spine erect and catch and hold of your ankles or shins, (position A) or the big toes with your thumb and two fingers (position B).
Inhale and slightly lift your head and elongate the spine.
Exhale and bring your navel towards the knees.
Stay for five breaths or longer.
Inhale and raise up as you stretch up your arms above your head.
Exhale and bring your hands down.
Benefits:
Calms the brain and helps relieve stress and mild depression.
Stretches the spine, shoulders and hamstrings.
Stimulates the liver, kidneys, ovaries and uterus.
Improves digestion.
Helps relieve the symptoms of menopause and menstrual discomfort.
Soothes headache and anxiety, and reduces fatigue.
Decreases appetite.
4. Pigeon Pose – Eka Pada Rajakapotasana
Technical details and how to start:
From all fours, bring your left leg forward towards your right wrist.
Your left ankle will be somewhere in front of your right hip.
Slide your right leg back and point your toes, your heel pointing up to the ceiling as in the picture.
Try to keep your hips level. If required, use a support under your right buttock.
As you inhale, rise through your fingertips, lengthen your spine, draw your navel in and open your chest.
As you exhale, walk your hands forward and lower your upper body towards the floor. You can rest your forearms and forehead on the mat.
Stay for five breaths or longer.
On each exhalation, try to release the tension in your left hip.
To come out of the pose, push back through the hands, lift your hips and move your leg back so you are on all fours.
Repeat on the other side.
Benefits:
Opens the hip joint.
Lengthens the hip flexor.
Stretches the thighs.
Extends the groin and psoas.
Helps with urinary disorders.
Stimulates the internal organs.
Improves posture, alignment and overall suppleness.
Helps lower back pain and stiffness.
5. Sucirandhrasana – Eye of the Needle
Technical details and how to start:
Lie on your back with your knees bent and the soles of your feet on the floor.
Catch and bring your left knee into your chest.
Cross your right foot over your body and rest your right ankle on the left knee / thigh.
Let your right knee relax away from your torso.
Using your hands, draw your left knee / thigh toward your chest while exhaling. This will cause your right hip to open. Make sure that your shoulder and head are on the ground.
Continue to breathe deeply and relax the left knee to open the hips.
Repeat on the other side.
Benefits:
Opens the hips and legs.
Releases the lower back.
Relieves anxiety and calms the mind.
Recommended props:
If you can’t do certain positions, or need some help to experience the full benefit of some positions and feel comfortable, I recommend the following props:
two blocks
a bolster
a strap.
Tips to protect your back on the mat
Avoid twisting and extending at the same time.
If you can’t reach your toes, use a yoga strap.
Come out of any pose that is uncomfortable.
Disclaimer
Please note: Yoga complements traditional therapies and is not meant to be a sole treatment. It should not be used as a substitute for medical advice from your doctor.
The last time I went to get my hair cut, my hairdresser told me: “You know what Drazen, some people would kill to have your hair. I have cut hair for the last 25 years and I can tell you that with confidence, I’ve heard the stories right here on this chair. How do you do it, especially at your age???”
I was taken by surprise with what he said. The quality of my hair??? That never crossed my mind.
I said: “To be honest, I am not sure. But… I can tell you one thing… I’ve been practicing yoga for the last 12 years and I can feel and see the definite improvements in my whole wellbeing, as explained in my books “Yoga for Over 40s” , “Yoga for Over 50s” and “Yogafor Over 60s”.
My sex life has improved and my libido has increased.
My weight control is just perfect.
My blood results are ideal.
My blood pressure is normal.
My stress levels have decreased or completely gone.
I sleep like a log, and have no issues with sleep patterns.
I’ve got none of those pains people experience when they reach a certain age, like back pain – they never happened or they have now completely disappeared.
And yes, my hair condition has stabilised and improved in the last 12 years too. So basically, I think that is the reason I do not think about my hair at all.”
While most of the population experiences some loss of hair thickness due to genetics and age factors, hair loss is also related to stress, anxiety, poor diet and lack of exercise.
Hair Loss Statistics
According to a 2014 survey by The International Society of Hair Restoration Surgery, approximately 35 million men and 21 million women in the United States are affected by hair loss, which is around 20 percent of the whole population (approximately 320 million). Men represent the majority of these people, with approximately 40 percent of men over 35 suffering from visible hair loss, increasing to 65 percent by the age of 60. So, essentially, almost half the men suffering from hair loss are in their late forties or early fifties.
Forty percent of women who suffer from hair loss are in their 40s and that grows to 80 percent by age 60.
According to data from 2016, worldwide, nearly 60% of males and females between the ages of 30 to 49 years with a hair loss problem opted for a surgical solution to the problem.
How Yoga Helps Hair Loss
As we mentioned earlier, apart from genetics and age factors, hair loss is mostly related to stress, anxiety, poor diet and lack of exercise.
loss of a job or employment uncertainty (which is currently a major issue during the COVID-19 pandemic).
In general, every yoga position helps to improve our wellbeing, but some yoga positions may improve certain parts of the body more than others.
Yoga helps your hair grow by reducing stress and anxiety, and improving digestion, while also improving cellular oxygen levels and blood circulation to the scalp – all vital for the prevention of hair loss.
Yoga is considered one of the safest and most effective natural remedies for hair loss.
Do you want to help yourself or someone else to reduce their hair loss?
I recommend you practice the five yoga positions below at least three times per week, with five breaths in each position. Some of the positions are included in my books “Yoga for Over 40s” , “Yoga for Over 50s” and “Yogafor Over 60s”.
Balayam Yoga (Rubbing Nails)
Adho Mukha Svanasana (Downward Dog Pose)
Uttanasana (Forward Bend Camel Pose)
Uttanpadasana (Raised Feet Pose)
Sarvangasana (Shoulder Stand)
Begin your practice with Balayam Yoga – Rubbing Nails.
1. Balayam Yoga (Rubbing Nails)
Balayam Yoga is one of the simplest and easiest ways to reduce hair loss. Do it every day for 5 to 10 minutes by rubbing your nails against each other.
Technical details and how to start:
Curl the fingers of both your hands inwards towards your palm.
Bring your nails in contact with each other.
Start rubbing them.
Make sure the thumbnails are left out.
Duration: 5-10 minutes.
Benefits:
Under the fingernails, there are nerve endings. Rubbing stimulates your brain to send a signal to revive dead and damaged hair follicles.
Helps stimulate the blood flow to your scalp, reducing hair loss issues.
Helps issues with dandruff.
Helps premature greying.
2. Adho Mukha Savasana (Downward Facing Dog Pose)
Technical details and how to start:
Stand on all fours with your knees and palms on the yoga mat.
Lift up on your feet and move your legs back to form an inverted 90-degree shape with your body.
Feet are hip width apart.
Spread your fingers with the middle finger pointing forward.
Keep your head down and your eyes on your navel.
Breathe in and out and stay in that position for 5 long breaths.
Benefits:
The blood flows into the head and stimulates blood circulation to the scalp. This regenerates the scalp and strengthens hair follicles, assisting in hair regrowth.
Increases blood and oxygen circulation to the head and face and helps stimulate the scalp’s nerves.
3. Uttanasana (Forward Bending Camel Pose)
Technical details and how to start:
Stand straight. Feet together, big toes touching, heels slightly apart.
Inhale and lift up your hands and bend forward, until your fingers and then your hands touch the floor, bend your knees if you have to.
Hold this position for five breaths.
To come out of this pose, inhale and stand up straight.
Benefits:
Your head receives blood circulation as your head is below the heart.
Provides oxygen to your hair cells and energises them.
Relaxes your mind and relieves stress, one of the major causes for hair loss.
Improves your digestive system.
A good digestive system removes all toxins from your body. This results in the healthy growth of hair follicles.
4. Uttanpadasana (Raised Feet Pose)
Technical details and how to start:
Lie on the ground with arms by your side and palms facing the floor.
Stretch your body and slowly raise your legs, one leg at a time, at a 45-60-90 degree angle from the ground, using the strap if required.
Keep your legs raised for five breaths and do that three times for each leg.
Benefits:
As your head rests on the ground, there is blood circulation to the scalp which is beneficial for weak hair follicles.
As fresh oxygen rushes to the hair cells, it provides nourishment which helps in reducing brittleness and dryness.
It is very good for those suffering from back pain and stomach disorders.
Strengthens the abdominal muscles.
5. Sarvangasana (Shoulder Stand)
Technical details and how to start:
Lie down on your back.
Raise your legs and back up straight to 90 degrees for a full shoulder stand or 45 degrees for a half shoulder stand.
Hands to the ribs for a full shoulder stand or to the hips for a half shoulder stand.
Let your body rest on your shoulders with your hands keeping your spine straight.
Keep your toes pointed, neck straight and your eyes on your feet.
Hold the position for 12 inhalations and exhalations.
Benefits:
Good for thyroid, which affects hair loss.
Helps nourish hair by sending blood to the head, hydrating the scalp and gives moisture to the hair, especially helpful if you have dry and dull hair.
Helps prevent hair loss and helps hair regrowth by turning your thin and dry hair into healthy looking hair.
This particular yoga pose (Sarvangasana – Shoulder Stand) is one of the best remedies for hair growth.
Additional Tips I use to reduce hair loss:
Drink 1.5L – 2L of water every day.
Wash and brush your hair regularly.
Have a healthy diet.
I never use harsh chemicals and dyes.
Disclaimer:
Please note – yoga complements traditional therapies and it is not meant to be a sole treatment and cannot be used as a substitute for medical advice from your doctor.Consult your doctor in case of excessive hair loss.
According to the World Health Organization (WHO), depression is one of the most common mental illnesses in the world with more than 264 million people affected.
In the worst-case scenario, depression can lead to suicide. Globally, approximately 800 000 people commit suicide every year, with suicide being the second leading cause of death in 15-29-year-olds.
Although there are known and effective treatments for mental disorders, between 76% and 85% of people in low- and middle-income countries receive no treatment for their disorder.
Because of this, researchers are studying the effectiveness of alternative and complementary treatments for depression such as yoga, with a number of researches supporting the use of yoga to reduce depression or depressive symptoms.
So, basically, you may be reading this article because you or someone you know is suffering from a high level of stress or depression, especially in these times of the Covid-19 pandemic.
The Covid-19 economic, social, and health indicators confirm that people are now experiencing a fear of the unknown and are anxious about the future.
The most important objective is to find the best way to deal with anxiety/depression and to work out what exercises to use instead of just hoping that everything will be just fine.
So how do we know if someone is experiencing depression?
According to the Fifth Edition of The Diagnostic and Statistical Manual of Mental Disorders, someone is depressed if they have been experiencing five or more of the following symptoms for two or more weeks that are causing them significant emotional distress:
depressed or sad mood,
short-tempered or easily annoyed,
loss of interest or enjoyment in hobbies or activities that were previously enjoyed,
feeling of worthlessness or guilt,
thoughts of death or suicide,
difficulty in concentrating or making decisions,
feeling tired or fatigued,
feeling restless or slow,
changes in appetite such as overeating or loss of appetite,
changes in weight such as weight loss or weight gain, and
changes in sleep patterns.
So, can yoga reduce the symptoms of depression?
In a systematic review of the literature on yoga and depression published in 2017 in the “Journal of Evidence-based Integrative Medicine”, Ledetra Bridges and Manoj Sharma evaluated and reviewed 23 interventions published between 2011 and May 2016 by various yoga schools, focusing on the most common type of yoga that combines three elements:
physical poses,
controlled breathing,
and a short period of deep relaxation or meditation.
Despite the non-utilisation of behavioural theories, the limitations of small samples in most of the studies, and the varied duration of the intervention period, with most studies examining the short-term effect of yoga for depression, it was concluded that the yoga interventions were effective in reducing depression.
So, the combination of meditation and physical movement provides two important elements for relieving depression. Meditation helps bring a person into the present moment and allows them to clear their minds.
A daily yoga practice will bring your physical body and your emotional body into balance, resulting in improved wellbeing and increased energy.
At the same time, you will find relief from obsessive negative thinking that will in turn increase your positive thinking, as explained in my book “Zak Milo speaks of Divorce”.
Do you want to help yourself or someone else to reduce the symptoms of depression?
I recommend you practice the five yoga positions below at least three times per week, with five breaths for each position.
Five easy positions to reduce the symptoms of depression – technical details and benefits:
1. Swastikasana – Easy Cross Leg 2. Swastikasana and Arms Forward, Right and Left Forward Bend Stretch 3. Baddha Konasana 4. Bridge Pose (Setu Bandha Sarvangasana) 5. Corpse Pose (Savasana)
Begin your practice with Swastikasana – Easy Cross Leg pose.
1. Swastikasana – Easy Cross Leg
Technical details and how to start:
Start this pose in an easy cross leg seated position. You can sit on block or cushion if required.
Left shin in front, right leg inside.
Place the back of your hand onto your knees with thumb and first finger pressing each other.
Gaze point is on top of the nose.
Inhale and exhale through the nose five times, counting up to three each way.
Benefits:
This is a meditative posture which stretches the hips and the thighs.
Balances the lower body alignment,
Induces calmness and meditativeness.
Relieves stress.
Creates emotional balance.
2. Swastikasana and Arms Forward, Right and Left Forward Bend Stretch
Technical details and how to start:
Continue seated as in position above.
Come forward stretching your arms forward.
At each exhalation, stretch your arms forward as much as possible.
Move the arms towards the right side trying to put your left hand over the right hand if possible.
Move the arms towards the left side trying to put your right hand over the left hand if possible.
Do each position for five breaths moving from one position to another at the fifth exhalation.
Benefits:
Excellent position to open your hips and to relax.
Excellent side stretch position.
It is also a grounding pose and calms the mind, thus helping relieve stress and tension which can help to remove anxiety.
3. Baddha Konasana
Position A
Position B
Technical details and how to start:
Get into the initial position, inhale and bring your feet as close to your groin as possible, with soles touching each other. Position A.
As you exhale, bend forward (Position B) to hold your feet with your hands and pull them towards yourself.
Keep pulling your feet until you feel a mild stretch in the inner thighs.
Do not curve your back. Hold the position for 5-7 breaths.
Slowly, go back into the starting position. Breathe normally.
Benefits:
Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys.
Stimulates the heart and improves general circulation.
Stretches the inner thighs, groin, and knees.
Calms the brain and helps alleviate stress , relieves mild depression, anxiety, mood swings, and fatigue.
Soothes menstrual discomfort and sciatica.
Helps relieve the symptoms of menopause.
4. Bridge Pose (Setu Bandha Sarvangasana)
Position A
Position B
Position C
Technical details and how to start:
Start by lying on your back.
Bend the knees, feet hip-width apart, knees in line with your ankles.
Put your arms flat on the floor and do the position you can do at the moment: A, B or C.
Lift your pelvis up, shoulders and head on the floor.
Hold the pose for five inhalations and exhalations.
Release and relax for three breaths.
Do it three times.
Benefits:
Stretches the chest, neck, and spine.
Calms the brain and helps alleviate stress and mild depression.
Stimulates the abdominal organs, lungs, and thyroid.
Improves digestion.
Helps relieve the symptoms of menopause.
Relieves menstrual discomfort.
Reduces anxiety, fatigue, backache, headache, and insomnia.
5. Corpse Pose (Savasana)
Technical details and how to start:
Lie on your back.
Feet spread hip width apart.
Palms outside facing up.
Relax every part of your body from your face to your fingers and toes while doing a body scan.
Stay in this pose for as long as you want.
Put some relaxation music on if you want.
Dim the lights.
Benefits:
Finish your yoga class with Corpse Pose, or Savasana. This pose helps you relax and learn to let go of stress. It is a mini meditation session at the end of your yoga practice.
Relaxes your whole body.
Releases stress, fatigue, depression, and tension.
Improves concentration.
Cures insomnia.
Relaxes your muscles.
Calms the mind and improves mental health.
Helps to lower blood pressure.
Conclusion:
Studies show that yoga therapy can help with stress, anxiety, and depression. Yoga is a gentle exercise that incorporates both meditation and controlled, physical movements.
The focus on deep breathing and stretching your body is effective in relieving the symptoms of depression, such as sleep troubles, pain, and a loss of energy.
Disclaimer: Please note – yoga complements traditional therapies and it is not meant to be a sole treatment and can not be used as a substitute for medical advice from your doctor.
Cat Pose
Cow Pose
Position A
Position B
Position C
