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People are very much concerned with beauty. As the time passes, the natural states of skin depletes and the age spots appear in the skin. It is quite natural but every body wishes for the longevity of youthful skin.  Nevertheless, we are eager to squander  lots of money to enhance the beauty. And we end up using artificial cosmetics which may seem useful at first, but can cause serious skin damage in the future.

Yoga plays an important role for retaining the evergreen beauty of skin. it helps to maintain the equilibrium of mental and physical health, the first prerequisite of healthy skin. On the contrary, an unhealthy diet, lacking required nutrients, sedentary lifestyle, intake of junk food and aerated drinks, rising pollution levels, over exposure to sun and high stress are the main precipitating factors  for the  physical and mental health problems which directly or indirectly affect skin.

The Pranayam (breathing exercises) and Asanas (yoga postures) sensitize and tone the inner organs and glands, thereby balancing functions and secretion of hormones and enzymes. The yoga (Pranayam and Yoga postures)  increases blood and oxygen supply; removes toxins and free radical, and helps to disperse the micronutrient throughout the body which synergistically glow the skin.  Similarly, the breathing exercises reduce stress level which is an ultimate necessity for beautiful skin. Some useful Pranayam and yoga postures are..

Pranayam

a.    Bhastrika:

Procedure:

1.    Sit in any comfortable meditation asana, preferably padmasana, ardha padmasana or siddhasana with the hands resting on the knees in either chin or gyan mudra.
2.    Keep the head and spine straight. Close the eyes and relax the whole body.
3.    Close the right nostril with the thumb.
4.    Breath in and out forcefully, without straining, through the left nostril 10 times. Count each breath mentally. The abdomen should expand and contract rhythmically with the breath.
5.    There should be a snuffing sound in the nose but no sound should come from the throat or chest.

7.Close the left nostril and breath in and out forcefully 10 times through the right nostril , counting each time.

8. Then inhale slowly and deeply through the right nostril 
10.    Open both the nostrils.
11.    Breath in and out forcefully through the both nostrils 10 times
12.    Then inhale slowly and deeply through both nostrils

b.    Kapalbhati

Steps:

1.    Sit in any comfortable meditation asana, Padmasana as a first choice. With the head and spine straight and the hand resting on the knees.
2.    Close the eyes and relax the whole the body.
3.    Inhale deeply through both nostrils, expanding the abdomen.
4.    Exhale with the forceful contraction of he abdominal muscles. Do not strain.
5.    The next inhalation takes place by passively allowing the abdominal muscles to expand. Now exhale with the forceful contraction of he abdominal muscles.
6.    This is one round. Inhale and exhale after one round. Perform 3-5 rounds.

Yoga postures:

1. Mandukasan

i.    Sit in Bajrasana extending the hands outside.
ii.   Put the left palm on the navel and the tight palm over the left one and inhale.
iii.    Slowly, lean forward exhaling the air, eyes looking forwards.
iv.    Stay in this posture for a while and then return to step (i).

2. Yogmudra

Procedure:
1.  Sit in Padmasana or Bajrasan
2.  Take both hands behind the back holding of one wrist.
3.  Close the eyes and relax the whole body.
4.  Bring the awareness to Mooladhaar chakra.
5. Inhale slowly and feel the breath gradually rising from Mooladhaar  to  Aagya chakra. Retain the breath for a few seconds and concentrate on Aagya chakra.
6. Exhale slowly while bending forward, synchronizing the movement with the breath so that the forehead just touches the floor as the air is fully expelled from the lungs.

3. Paschimottanasan

Procedure

1.    Sit on the floor with legs back stretched, feet together and hands on the kn

ees.
2.    Relax the whole body.
3.    Slowly bend forward with the hips, sliding the hands down the legs
4.    Try to gasp the big toes with the fingers and thumbs. If this is impossible, hold the heels, ankles or any part of the legs that can be reached comfortably.
5.    Move slowly without forcing or jerking.

6.    Hold the position for few seconds. Relax the back and leg muscles allowing them to gently stretch.
7.    Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin the elbows and gently bring the trunk down towards the leg, maintaining a firm on the toes , feet or legs.
8.    Try to touch the knees with the forehead .Do not strain .
9.    This is the final position 
10.    Hold the position for as long as is comfortable and relax.
11.    Slowly return to the starting position.
12.    This is one round.

4. Sarbangasan

Method:
1.    First get ready with necessary preparations.
2.    Lie down straight on your back. Keep the feet together; place the hands along the body with the palms touching the ground.
3.    Inhale and raise the legs slowly upwards to 30 degrees, then 60 degrees and finally 90 degrees. Take the help of your hands while lifting the legs. If the legs cannot be kept straight at 90 degrees take them ahead at 120 degrees with the hands supporting the back. The elbows should rest on grounds and the toes joined and straight. Keep the eyes closed or gaze fixed on the toes. Starting with about 2 minutes, the duration can be extended slowly up to half an hour. 
4.    Bend the legs slightly backwards before returning to the normal position. Remove both from the back and place them straight on the ground. Now regain the original position slowly in the reverse order, while keeping the palms pressing on the floor. Take rest in Savasana for approximately the same time as used for Sarvangasana. The reverse/ complimentary of this aasana is Matsysana. Therefore, performing Matsyasana before Savasana is more beneficial.

5. Halasan

Procedure:
Lie supine on the ground over a blanket or mat, keeping the arms stretched above the head.
a. Raise the legs together very slowly and gracefully (without bending at the knees) till it forms about 45° to the ground.
b. Raise the legs further to 90° position.
c. Now raise the buttocks and the trunk also, taking support of the arm and elbows without lifting the head.
d. Now legs are further stretched to reach the ground.
Come back to sthiti.

Besides these Yoga, diet plays an important role for the glowing skin. Nutrient diet bestows the skin with the best qualities. Avoid the oily, heavy,  stale food, excess tea, coffee and chocolate.

Increase consumption of fresh fruits, raw vegetables, salads, juices, Omega fiber etc.

By Dr Suira Joshi and Dr Raja Ram Dhungana