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Yoga Therapy
The Yoga Therapy or ‘ yoga-chikitsa’ refers to the treatment
of diseases by means of yogic exercises which may be physical or mental or
both. It is a specialised form of yogic culture. This mode of treatment has
been practised in India from very ancient times. Many references to yoga have
been made in the Upanishads. It was, however, Maharishi Patanjali who in about
the first century B.C. gave a systematic account of the traditional yogic
teaching. The term ‘ Yoga’ is derived from the Sanskrit root ‘yug’ which means
"to join" . It signifies union between the individual soul (jivatma)
and the universal soul (parmatma). It aims at obtaining relief from
pain and suffering. Basically, human evolution takes place on three different
planes, namely physical, mental and spiritual. Yoga is a means of attaining
perfect health by maintaining harmony and achieving optimum functioning on all
three levels through complete self-control. Yogic kriyas, asanas and pranayama constitute the physical
basis ofyoga. The practice of kriyas and asanas leads to excellent
circulation. It also energises and stimulates major endocrine glands of the
body. Yogic exercises promote inner health and harmony, and their regular
practice helps prevent and cure many common ailments. They also help eliminate
tensions, be they physical, mental or emotional. Pranayama slows down the
ageing process. In ordinary respiration, one breathes roughly 15 times a
minute, taking in approximately 20 cubic inches of air. In pranayama the
breathing rate is slowed down to once or twice a minute and the breath inhaled
is deep and full, taking nearly 100 cubic inches of air. All yogic exercises
should be performed on a clean mat, a carpet or a blanket covered with a
cotton sheet. Clothing should be light and loose-fitting to allow free
movement of the limbs. The mind should be kept off all disturbances and
tensions. Regularity and punctuality in practicising yogic exercises is
essential. Generally, 5 a.m. to 8 a.m. is the ideal time for yoga practices.
Yoga asanas and pranayama should be practised only after
mastering the techniques with the help of a competent teacher. Asanas should
always be practiced on an empty stomach. Shavasana should be practiced for a
brief period before starting the rest of the exercises as this will create the
right mental condition. Asanas should be performed at a leisurely slow-motion
pace, maintaining poise and balance. Herein are described certain yogic kriyas,
asanas and pranayama which have specific therapeutic values and are highly
beneficial in the maintenance of health and the healing of diseases.
Kriyas
A disease-free system should be the starting ground for
yogasanas and pranayama. There are six specific cleansing techniques, known as
Shat Kriyas, which eliminate impurities and help cure many ailments. Of
these, the following four can be practised safely.
1.Jalaneti :
Most diseases of the nose and thraot are caused by the
accumulation of impurities in the nasal passage. Jalaneti is a process of
cleansing the air passage of the nostrils and the throat by washing them with
tepid saline water. Take a clean jalaneti pot. Put half a teaspoonful of salt
in the pot and fill it with lukewarm drinking water. Stand up and tilt your
head slightly to the right. Insert the nozzle of the pot in the left nostril
and let the water flow into it. Inhale and exhale through the mouth, allowing
the water to flow out through the right nostril. Reverse this process by
tilting your head to the left and letting the water flow from the right to the
left nostril. Jalaneti should be practised only in the morning. It will
relieve sore throat, cold, cough, sinusitis, migraine, headache and cases of
inflammation of the nasal membranes. It keeps the head cool and improves
vision.
2.Vamana Dhouti or Kunjal :
This is a process of cleansing the interior of the stomach.
Drink four to six glasses of tepid water, with a little salt added to it,
early in the morning on an empty stomach. Then stand up, bend forward, insert
the middle and index fingers of the right hand into the mouth until they touch
the uvulva. Tickle it until you feel a vomiting sensation. The saline water
thus ejected will bring up bile and other toxic matter with it. Repeat the
process till all the water is vomitted out. This should be done once a week or
as and when necessary. It is beneficial for cleansing the stomach in cases of
excessive bile, constipation, and gastric troubles. Persons suffering from
hyperacidity should perform kunjal with unsalted water. It gives relief from
headaches, nervous weakness, chronic cold, cough and asthma. It should not be
practised by those suffering from high blood pressure, ulcers and heart
trouble.
3. Kapalbhati :
Kapala means ‘skull’ and bhati means ‘shine’. This is a
respiratory exercise for the abdomen and diaphragm. The channels inside the
nose and other parts of the respiratory system are purified by this exercise.
In the process, the brain is also cleared. Sit in a comfortable position,
preferably in padmasana. Exercise the diaphragm by exhaling suddenly and
quickly through both nostrils, producing a hissing sound. Inhaling will be
automotive and passive. The air should be exhaled from the lungs with a
sudden, vigorous inward stroke of the front abdominal muscles. The abdominal
stroke should be complete and the breath should be expelled fully. While
inhaling, no willful expansion is necessary and the abdominal muscles should
be relaxed. This exercise should be done in three phases, each consisting of
20 to 30 strokes a minute. A little rest can be taken in between . Throughout,
the throacic muscles should be kept contracted. Kapalbhati enables the
inhalation of a good amount of oxygen which purifies the blood and strengthens
the nerve and brain centres. This kriya provides relief in many lung, throat
and chest diseases like chronic bronchitis, asthma, pleurisy and tuberculosis.
4. Trataka :
In yoga, four exercises have been prescribed for
strengthening weak eye muscles, relieving eye strain and curing of eye
disease. They are known as ‘ Trataka ‘ ,which in
sanskrit means ‘ Winkles gaze at a particular point." or looking at an object
with awareness. The four tratakas are : Dakshinay jatru trataka in which, with
face forwards, the eyes are fixed on the tip of the right shoulder ; Vamajatru
trataka, in which the eyes are fixed on the tip of the left shoulder ;
Namikagra trataka, in which the eyes are focussed on the tip of the nose, and
Bhrumadhya trataka, in which the eyes are focussed on the space between the
eyebrows. These exercises should be practiced from a meditative position like
padmasana or vajrasana. The gaze should be maintained for as long as you are
comfortable, gradually increasing the period from 10 to 20 and then to 30
seconds. The eyes should be closed and rested after each exercise. Persons
with acute myopia should perform the tratakas wit h their eyes closed.
4.Asanas
Shavasana ( Dead body pose ) :
Lie flat on your back, feet comfortably part, arms and hands
extended about six inches from the body, palms upwards and fingers half-folded. Close
your eyes. Begin by consciously and gradually relaxing every part and each
muscle of the body ; feet, legs, calves, knees, thighs, abdomen, hips, back, hands, arms,
chest,shoulders, neck, head and face. Relax yourself completely feeling as if your whole
body is lifeless. Now concentrate your mind on breathing rhythmically as slowly
and effortlessly as possible. This creates a state of complete relaxation. Remain
motionless in this position, relinquishing all responsibilities and worries for 10 to 15
minutes. Discontinue the exercise when your legs grow numb. This asana helps bring down high blood pressure, and
relieves the mind, particularly for those who are engaged in excessive mental activity. This
exercise should be done both at the beginning and at the end of the daily round of yogic
asanas. During a fast, shavasana soothes the nervous system.
Padmasana ( Lotus pose ) :
Sit erect and stretch your legs out in front of you. Bend
one leg to place the foot on the thigh of the other, the sole facing upwards. Similarly, bend
the other leg too, so that the heels are opposite each other and placed in such a way that
they press down on the other side of the groin. Keep your neck, head and spine
straight. Place your palms one upon the other, both turned upward and cupped, and rest them
on the upturned heels a little below the navel.
Padmasana is a good pose for doing pranayama and meditation.
It helps in the treatment of many heart and lung diseases and digestive disorders. It
also calms and refreshes the mind.
2.
Yogamudra :
Sit erect in padmasana. Fold your hands behind your back,
holding your left wrist with the right hand. Take a deep breath. While exhaling, bend forward
slowly keeping your hands on your back. Bring your face downwards until your nose and
forehead touch the floor. While inhaling , slowly rise back to the upright position.
The practice of this asana tones up the nervous system, builds up powerful abdominal muscles
and strengthens the pelvic organs. It helps pep up digestion, boosts the appetite and
removes constipation. It tones up and relaxes the nerves of the head and face. It also
strengthens the sex glands.
3.Vajrasana ( Pelvic pose )
:
Sit erect and stretch out your legs. Fold your legs back,
placing the feet on the sides of the buttocks with the soles facing back and upwards. Rest
your buttocks on the floor between your heels. The toes of both feet should touch. Now,
place your hands on your knees and keep the spine, neck and head straight. Vajrasana
can be performed even after meals. It improves the digestion and is beneficial in
cases of dyspepsia, constipation, colitis, seminal weakness and stiffness of the
legs. It strengthens the hips, thighs, knees, calves, ankles and toes.
4
.Shirshasana ( Topsyturvy pose ) :
Shirsha means ‘ head ‘ . In this asana, one stands on one’s
head. Kneel on the ground, interlocking the fingers of both hands. Place the ‘
fingerlock ‘ on the ground in front of you, keeping the elbows apart. Support your head on the
fingerlock. Start raising your knees one at a time, to chest level. Then raise your feet slowly
so that the calf muscles touch the thighs. Breathe normally. This is the first stage which
should be done perfectly as the balance of the final posture depends mainly on this stage.
Next, raise your knees first and then slowly raise the feet so that the whole body is
straight, like a pillar. This is the final pose. Return to the original
position by reversing the order, step by step. This asana should not be done jerkily. The important factor in
shirshasana is mastering the balance, which comes through gradual practice. For proper balance,
elbows should be placed firmly on the ground, alongside the fingerlock. Initially
the asana should be done for 60 seconds only. The duration may be gradually increased by a
further 10 seconds each week.
Regular practice of shirshasana will benefit the nervous,
circulatory, respiratory, digestive, excretory and endocrine systems. This asana helps cases of
dyspepsia, seminal weakness, varicose veins, arteriosclerosis, jaundice, renal
colic and congested liver. Those suffering from oozing from the ears, iritis, high
blood pressure or a weak heart should not practice this asana.
5.Viparitakarani ( Inverted action
pose ) :
Lie flat on your back, with your feet together and arms by
your side. Press your palms down, raising your legs to a perpendicular position without
bending the knees. Your palms should touch the waist. Then straighten your legs. The trunk
should not make a right angle with the ground but simply an upward slanting
position. The chest should not press against the chin but be kept a little away. To return to the
ground, bring your legs down slowly, evenly balancing your weight.
Through this asana, the muscles of the neck become stronger
and blood circulation is improved. The functioning of the cervical nerves, ganglia
and the thyroid also gets improved.
Sarvagasana ( Shoulder stand pose
) :
In Sanskrit ‘sarva’ means whole and ‘anga’ means limb.
Almost all parts of the body are involved in and benefit from this asana. Lie flat on your
back with your arms by the side, palms turned down. Bring your legs up slowly to a 90 o angle
and then raise the rest of the body by pushing the legs up and resting their raise the
rest of the body by pushing the legs up and resting their weight on the arms. Fix your chin
in jugular notch, and use your arms and hands to support the body at the hip region. The
weight of the body should rest on your head, back and shoulders, your arms
being used merely for balance. The trunk and legs should be in a straight line. The body, legs , hips
and trunk should be kept as vertical as possible. Focus your eyes on your big toes.
Press your chin against your chest. Hold the pose for one to three minutes. Return to the
starting position slowly reversing the procedure.
Sarvangasana helps relieve bronchitis, dyspepsia, varicose
veins and peps up the
digestion. It stimulates the thyroid and para-thyroid
glands, influences the bran, heart and lungs. It helps lymphatic juices to circulate in the brain
and strengthens the mind. This asana should not be done by those suffering Viparitkarani
from high blood pressure, heart disease and eye trouble.
7.Matsyasana (Fish pose ) :
Sit in padmasana. Bend backwards and lie flat on your back
without raising your knees. Press your palms beneath the shoulder. Push the hip
backwards thus making a bridge -like arch with the spine. Then making hooks of your
forefingers, grasp your toes without crossing your arms. Maintain this pose and breathe
rhythmically and comfortably. Reverse the order and return gradually to the starting
position of Padamasana.
Matsyasana is beneficial in the treatment of acidity,
constipation, diabetes, asthma, bronchitis and other lung disorders.
8. Uttanapadasana ( Left-lifting
pose) :
Lie on your back with leg and arms straight, feet together,
palms facing downwards, on the floor close to the body. Raise your legs above two feet
from the floor without bending your knees. Maintain this pose for some time. Then, lower
your legs slowly without bending the knees. This asana is helpful for those suffering
from constipation. It strengthens the abdominal muscles and intestinal organs.
9.
Halasana ( Plough pose ) :
Lie flat on your back with legs and feet together, arms by
your side with fists closed near your thigh keeping your legs straight, slowly raise them to
angles of 300, 600 and 900, pausing slightly at each point. Gradually, raise your legs
above your head without bending your knees and then move them behind until they touch the
floor. Stretch your legs as far as possible so that your chin presses tightly against the
chest while your arms remain on the floor as in the original position. Hold the pose from
between 10 seconds to three minutes, breathing normally. To return to the starting
position slowly reverse the procedure.
This asana relieves tension in the back, neck, and legs and
is beneficial in the treatment of lumbago, spinal rigidity and rheumatism, myalgia,
arthritis, sciatics and asthma.
10.
Bhujangasana ( Cobra pose ) :
Lie on your stomach with your legs straight and feet
together, toes pointing backwards. Rest your forehead and nose on the ground. Place your palms
below the shoulders and your arms by the side of the chest. Inhale and slowly raise
your head, neck, chest and upper abdomen from the navel up. Bend your spine back and
arch your back as far as you can looking upwards. Maintain this position and hold
your breathe for a few seconds.Exhale, and slowly return to the original position. This asana has great therapeutic value in the treatment of
diseases like cervical spondylitis, bronchitis, asthma and eosinophillia. It
removes weakness of the abdomen and tones up the reproductive system in women. It exercises
the vertebrae, back muscles and the spine.
11. Shalabhasana ( Locust pose ) :
Lie flat on your stomach, with your legs stretched out
straight, feet together, chin and nose resting on the ground, looking straight ahead. Move
your arms under the body, keeping them straight, fold your hands into fists and place
them close to the thighs. Now, raise your legs up keeping them straight together and
stretching them as far back as possible without bending your knees and toes. Hold this
position for a few seconds and repeat four or five times.
This asana helps in the treatment of arthirits, rheumatism
and low backache. The whole body is strengthened by this asana especially the waist,
chest, back and neck. Persons suffering from high blood pressure or heart disease should
not practice this asana.
12.Dhanurasana ( Bow pose ) :
Lie on your stomach with your chin resting on the ground,
arms extended alongside the body with the legs straight. Bend your legs back towards the
hips, bring them forward and grasp your ankles. Inhale and raise your thighs, chest and
head at the same time. Keep your hands straight. The weight of the body should rest
mainly on the navel region. Therefore, arch your spine as much as possible. Exhale and
return slowly to the starting position, by reversing the procedure.Dhanurasana provides good exercise for the arms, shoulders,
legs, ankles, back and neck. It also strengthens the spine. It relieves flatulence
and constipation and improves the functioning of the pancreas and the intestines. It
should not be done by those with a weak heart, high blood pressure and ulcers of the stomach
and bowels.
13 Makarasana ( Crocodile pose ) :
Lie flat on your abdomen. Spread your legs, with heels
pointing towards each other. Bring your left hand under the right shoulder and grasp it. Grasp
the left shoulder with your right hand, keeping the elbows together, one upon the other on the
ground. Your face should be between your crossed hands. Relax and breathe normally
for two or three minutes. Then gradually go back to the sitting position. This asana completely relaxes both the body and the mind and
also rests the muscles. It is beneficial in the treatment of hypertension, heart
disease and mental disorders.
14. Vakrasana :
Sit erect and stretch legs out. Raise your right knee until
your foot rests by the side of the left knee. Place your right hand behind your back without
twisting the trunk too much. Then bring your left arm from in front of you over the right
knee. Place your left palm on the ground near the heel of your right foot. Push your knee
as far as to the left arm. Twist your trunk to the right as much as possible. Turn your face
to the right over the right shoulder. Release and repeat on the left side.
This asana tones up the spinal and abdominal muscles and
nerves and activates the kidneys, intestines, stomach, adrenaline and gonad glands.
It relieves cases of constipation and dyspepsia.
15. Ardhamatsyendrasana :
This is the half position of Matsyendrasana, which is named
after the great sageMatsyendra. Sit erect on the ground, stretching your legs in
front of you. Insert your left heel in the perineum, keeping the left thigh straight. Place
your right foot flat on the floor, crossing the left knee. Pass your left arm over the right
knee and grasp the big toe of your right foot. Grasp your left thigh from the rear with your
right hand. Turn your head, neck, shoulders and trunk to the right bringing your chin in line
with the right shoulder. Maintain this position for a few seconds, gradually increasing the
duration to 2 minutes. Repeat the same process on the other side for the same duration.
This asana exercises the vertebrae and keeps them in good
shape. It helps the liver, spleen, bladder, pancreas, intestines and other abdominal
organs, and also stretches and strengthens the spinal nerves. This asana is beneficial in
the treatment of obesity, dyspepsia, asthma and diabetes.
16.Paschimottanasana (Posterior
stretching pose ) :
Sit erect. Stretch your legs out in front of you, keeping them close to
each other. Bend your trunk and head forward from the waist without bending your knees
and grasp the big toes with your rest your forehead on your knees. With practice, the
tense muscles become supple enough for this exercise. Old persons and persons whose
spine is still should do this asana slowly in the initial stages. The final pose need be
maintained only for a few seconds. Return to the starting position gradually. Paschimottanasana is a good stretching exercise in which the
posterior muscles get stretched and relaxed. It relieves sciatica, muscular
rheumatism of the back, backache, lumbago and asthmatic attacks. It is also valuable in
constipation, dyspepdis and other abdominal disorders.
17.Gomukhasana ( Cow-face pose ) :
Sit erect on the floor, with your legs outstretched. Fold
your leg back. Place your left foot under the right hip. Similarly, fold back the right leg and
cross your right foot over your left thigh. Place your right heel against the left hip. Both
soles should face backwards, one over the other. Now interlock your hands behind your back.
See to it that if your right leg is over the left, then your right elbow should face upward
and the left elbow downward.This position is reversed when the leg position is changed.
Hold the pose for 30 seconds and then repeat the procedure reversing the process. The
practice of gomukhasana will strengthen the muscles of the upper arm, shoulder, chest,
back, waist and thigh. It is beneficial in the treatment of seminal weakness, piles,
urethral disorders and kidney troubles. It also relieves varicose veins and sciatica.
18.Pavanmuktasana ( Gas-releasing
pose ) :
Lie flat on your back, hands by your side. Fold your legs
back, placing your feet flat on the floor ; make a fingerlock with your hands and place them a
little below the knees. Bring your thighs up near your chest. Exhale and raise your head
and shoulders and bring your nose between your knees. This is the final position.
Maintain this pose for a few seconds and repeat three to five times. Reverse the procedure to get
back to the original position. This asana strengthens the abdomineal muscles and internal
abdominal organs like the liver, spleen, pancreas and stomach. It helps release excessive gas from the abdomen and relieves
flatulence. Persons suffering from constipation should do this exercise in the
morning after drinking lukewarm water to help proper evacuation of the bowels.
1
9. Chakrasana ( Lateral bending pose
) :
Stand straight with your feet and toes together and arms by
your sides, palms facing and touching the thighs. Raise one arm laterally above the head
with the palm inwards up to shoulder level and palm upwards when the arm rises above the
level of your head. Then, bend your trunk and head sideways with the raised arm
touching the ear, and sliding the palm of the other hand downwards towards the knee. Keep your
knees and elbows straight throughout. Maintain the final pose for a few
seconds. Then gradually bring your hand back to the normal position. Repeat the exercise on the
other side. This asana induces maximum stretching of the lateral muscles
of the body, especially the abdomen. It strengthens the knees, arms and shoulders and
increases lung capacity.
20.
Trikonasana ( Triangle pose ) :
Stand erect, with your legs apart. Stretch your arms up to
shoulder level. Bend your trunk forwards and twist to the left, looking upwards and keeping
your left arm raised at an angle of 90
0
.
Place your right palm on your left foot without bending the knees. Maintain this pose for a few seconds. Then straighten up and return
to the normal position. Repeat the procedure on the other side. Trikosana is an all-round stretching exercise. It keeps the
spinal column flexible and reduces the fat on the lateral sides of the body. Besides,
it stimulates the adrenal glands and tones up the abdominal and pelvic organs.
21.Pranayama
Prana means ‘ vital force ‘ and Ayama means ‘ control ‘ in
Sanskrit. Thus Pranayama means the control of the vital force through concentration
and regulated breathing. By means of controlled breathing that is, inhaling and exhaling
by holding the breath for a fixed time and changing the rhythm of inspiration and
expiration, it is possible to influence the life-force in the body. Pranayama is the process by
which such conscious control is achieved through controlled and rhythmical breathing .
Pranayama purifies the channels along which the life stream of ‘prana’ flows in the body and
prevents various disorders. It increases one’s resistance to respiratory diseases.
The best position in which to practice pranayama is the
padmasana or lotus pose. If for some reason that position is difficult to adopt, it can be
done while sitting in any comfortable pose. The important thing is to keep the back,
neck and head in a straight line. The body should be in its natural relaxed condition
and this can be achieved by resting a few minutes in shavasan. If necessary, use your
right finger and thumb on either side of the nose to control the right and left nostrils
during inhalation and exhalation. In practicising pranayama, a ratio of two to one should be
maintained throughout, that is, the exhalation time should be double that required for
inhalation. For instance, if inhalation takes 5 seconds, exhalation should take 10 seconds. Both
inhalation and exhalation should be smooth and quiet. Some varieties of pranayama
beneficial in the treatment of common ailments are as follows :
Anuloma -viloma :
This is also known as Nadishuddhi pranayama. Sit in any
comfortable meditative pose, keeping your head,neck and spine erect. Rest your left hand
on your left knee. Close your right nostril by pressing the tip of your right thumb
against it. Breathe out slowly through the left nostril. Inhale slowly and deeply through the left
nostril, keeping the right nostril closed. Close your left nostril with the little finger and
ring finger of your right hand and exhale through the right nostril. Then inhale through the
right nostril, keeping the left nostril closed and, lastly, exhale through the left nostril,
keeping the right nostril closed. This completes one round ofanuloma-viloma. Repeat the entire
process. Inhaling and exhaling should be done very slowly, without making any
sound. This pranayama is a process of purification. It strengthens
the lungs and calms the nerves. It helps cure cough and cold, insomnia, chronic
headache and asthama.
1.Ujjayi :
Sit in any comfortable meditative pose. Inhale slowly,
deeply and steadily through both nostrils with a low uniform sound through the glottis. Hold
your breathe for a second or two after inhaling and then exhale noisily only through the
left nostril, keeping the right nostril closed. Do this as often as required. This pranayama
clears the nasal passage and helps the functioning of the thyroid gland and benefits
respiratory disorders, especially bronchitis and asthama. Persons suffering from high blood
pressure should not practice ujjayi.
2.
Bhastrika :
‘Bhastrika’ means ‘bellows.’ It is performed by instant and
quick expirations of breath. There are many varieties of bhastrika. The simplest
technique is as follows : Sit in padmasana. Do 20 strokes of kapalbhati. Inhale and exhale
rapidly, making a puffing sound. This is a good exercise for abdominal viscera and
lungs.
3. Sheetali :
Sit in padamasana or any other comfortable posture. Stick
your tongue out about an inche from the lips, rolled up at the sides to form a
channel like a bird’s beak. Suck in air through the channel. After a full inhalation, slowly close
your mouth, hold your breath and exhale slowly through both nostrils. This completes the
exercise. Repeat as required. This pranayama cools the body and mind, activates the liver and
bile and has beneficial effects on the circulation and body temperature.
4.
Sitkari :
IN sitkari a sound is produced while inhaling by opening the
mouth a little, placing the tip of the tongue against the lower front teeth and then sucking
the air in slowly. After holding your breath, exhale through both nostrils. This exercise
helps to control thirst, hunger and laziness.
5.
Suryabhedan :
‘Surya-nadi ‘ is the right nostril and ‘ ChandraNadi’ is the
left nostril. In this pranayama, one always uses the right nostril for inhalation. Sit in
padmasan or any other suitable posture. Keep your head, neck and back straight. Inhale
through the right nostril. Hold your breath and then exhale through the left nostril. Hold
your breath and then exhale through the left nostril. Repeat as often as required. This
pranayama increases gastric juices and helps digestion. It also fortifies the nervous
system and clears the sinuses.
Bhramari :
In this pranayama, the buzzing sound of a bee is produced
and hence it is called
bhramari. Keep your mouth closed while inhaling. Exhale
through both nostrils, producing the humming sound of a bee. This pranayama affects the ears,
nose, eyes and mouth and makes the complexion glow. It also helps those suffering
from insomnia.
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