Articles on asanas

Yoga Asanas That Will Wake You Up

Ms. Swati Kapoor, Dietitian/Nutritionist
For all those who find waking up in mornings a big challenge we found the perfect solution to help you get started. A few, easy to do yoga poses that will not only wake you up but re-energize you, lift your mood and get you charged for the day!The sequence follows your natural posture as you wake up making it easier for you to adopt it. You start with lying down, then sitting up followed by gentle twists and at last a standing stretch. While you snooze your alarm you can quickly get on with these poses and be ready when the alarm sets off again.Deep breathing exercises to start the morning:Shav Asan: Corpse PosePose Shav Asan: Keeping your eyes open. Inhale and tense the muscles in your feet, then exhale as you release them. Work your way up the body: each leg, your butt, abs, shoulders, and face, tensing and releasing with your breath.Child Pose (Balasana):How to perform the Child Pose (Balasana):- Sit in a “Vajraj-asana” i.e. start this asana with sitting on your knees, feet together and hips resting on your heels. Your knees should be separated about the width of your hips. Place your hands on your thighs, palms down.- Breathe in deeply and then breathe out while bringing your chest between knees and stretching your arms forward.- While resting your head on floor bring your arms around to your sides until the hands on resting on either side of your feet, palms up.- Gently breathing through your nostrils while holding the posture. Hold for about one to two minutes. Then return to asana upright kneeling position.- Perform the posture twice atleast.Sitting down and twisting: BharadvajasanaHow to perform the Bharadvaja’s Twist (Bharadvajasana):- Sit on the floor with your legs straight out in front. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in your right arch.- Breathe in and lift through the top of the sternum to lengthen the front torso. Now breathe out and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long and soften the belly.- Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.- Hold the asana for 30 seconds to 1 minute, then release while breathing out. Return to the starting position and repeat the same on the other side.Durations/Repetitions of the Bharadvaja’s Twist (Bharadvajasana):Hold the asana for 30 seconds to 1 minute, then release while breathing out. Repeat the asana twice on both sides.Inverted Dog PoseHow to perform the Downward-Facing Dog Pose (Adho Mukha Svanasana)- Start the asana with sitting on the floor on your hands and knees. Stretch your elbows and relax the upper back between the shoulder blades, while doing so you will feel that the arms fall into the shoulder blades.- Breathe out and lift the knees and draw your back backwards from the pelvis, so that your arms and back form one line.- Stretch your legs in such a way that you feel like someone pulling your legs and hips backwards and let your head hang down in a relaxed sort of way.Inverted Dog Pose- Now stretch out your arms. This will result in a stretching from two sides i.e. a stretching from the pelvis and a stretching from the arms. When the back and the chest are placed correctly, you will notice that you can quietly breathe in and out through the belly. You should not let your chest hang downwards or make your back extremely sunken. While performing Adho Mukha Svanasana the back should be lengthened along its entire length.The most important instruction is to concentrate on breathing while holding each of these poses.

6 Simple Yoga Asanas for Beginners

Ms. Swati Kapoor, Dietitian/Nutritionist
You've probably heard about the benefits of yoga, but have you wondered how you can start. As we always suggest, start with the easy stuff. So, here are some simple yoga asanas and poses that can get you started.Child Pose or Balasana: This pose is ideal for beginners where a person surrenders to gravity, resulting in relaxation of shoulders, neck back muscles and thighs. Photo credit: flickr.comStaff Pose or Dandasana: Relax your mind and body with the simplest form of sitting position on which many asanas are based. Performing staff pose strengthens legs, shoulders, chest, back muscles and alignment. Photo credit: asanalibraryonline.comCrocodile pose or Makarasana: This pose stabilizes blood pressure, stimulates the urogenital system and the small intestines by subdued pressure on the abdominal section which in turn activates the digestive processes. Furthermore, the Makarasana clears the breathing tract and helps in alleviating breathing trouble.Photo credit: Yoga.comWind releasing pose or Pawana mukta asana: Troubled with upset stomach, constipation and gas? Here is the perfect yoga pose to relief yourself from gastrointestinal gas by stimulating the abdominal region. This pose helps you release trapped gas from the stomach and intestines. Photo credit: sarvyoga.comCorpse Pose or Shavasan: Lie flat on the back with legs together and (palms facing up)arms close to the body. Relax your body and mind with this pose. Photo credit: workouttrends.comAuspicious Pose or Sukhasana: Meaning of Sukhasana is to make you seated in a comfortable poise. This pose helps you become peaceful and helps you in your flight to higher consciousness by following your breath and leaving all the worries aside. Photo credit: youtube.com

The Amazing Benefits of Yoga

Ms. Swati Kapoor, Dietitian/Nutritionist
Yoga, the Sanskrit word for “union”, is a practice that uses posture and breathing techniques to induce relaxation and improve strength. Ancient Yogis had a belief that in order to be in harmony with oneself and environment, men has to integrate the body, the mind, and the spirit. The Yogis formulated a way to achieve and maintain this balance. The form includes Exercise, Breathing and Meditation which forms the 3-pillar of strength for yoga. See below for the health benefits of yoga, and the branches of yoga.  Benefits of Yoga:Yoga has numerous health benefits:– For healthy bones, muscles, and joints– Yoga strengthen your feet, legs, hands, and abdominals, lower back, legs, and shoulders.– Yoga’s improve your flexibility, helping joints, tendons, and muscles stay limber Cardiovascular Benefits of Yoga:People suffering from hypertension can benefit from yoga tremendously, as hatha yoga can lower your heart rate and blood pressure.Yoga benefits mental healthYoga reduces anxiety and stress, resulting in better health, better mood, and better concentration throughout the day.– Yoga has been used to help treat a wide variety of emotional and mental disorders, including acute anxiety, depression, and mood swings.  Branches of YogaHatha Yoga or Yoga of Postures: This branch of Yoga uses physical poses or Asana, Breathing Techniques or Pranayama, and Meditation to achieve better health.Bhakti Yoga or Yoga of Devotion: Bhakti : Bhakti Yoga teaches a person to have devotion to the “One” or to Brahma by developing a person’s love and acceptance for all things.Raja Yoga or Yoga of Self-Control: Raja means “royal”. This path is considered to be the King of Yoga and this may be due to the fact that most of its practitioners are members of religious and spiritual orders.Jnana Yoga or Yoga of the Mind: The path of Yoga that basically deals with the mind, and as such, it focuses on man’s intelligence. Jnana Yogis consider wisdom and intellect as important and they aim to unify the two to surpass limitations.Karma Yoga or Yoga of Service: Karma Yoga is the path of service which teaches a person’s present experience is directly affected by his past actions. Selflessness is a primary requirement for karma practice. Performing a selfless service eliminates egoistic and negative behavior and enables a person to influence his destiny.Tantra Yoga or Yoga of Rituals: Tantra Yoga is about using rituals to experience what is sacred. Tantra Yogis must possess certain qualities like purity, humility, devotion, dedication to his Guru, cosmic love, and truthfulness among other things.Kundalini Yoga: Kundalini yoga focuses on awakening the energy which is found at the base of the spine. The basic method of awakening involves deep concentration on the chakras (psychic centers) which exists in every individual and forcing their arousal. Kundalini yoga involves physical postures, chanting and meditation. The Asanas are coordinated with breath control.Swara Yoga: Swara is a Sanskrit word which means ‘sound’ or ‘note’. Swara yoga focuses on controlling and manipulating the flow of breath in the nostrils. It involves studying the nostril’s breath flow at all times of the day and seasons.Kriya Yoga: Kriya is a Sanskrit word which means ‘activity’ or ‘movement. Kriya yoga consists of meditation techniques that help with a person’s spiritual growth. The mere goal of kriya yoga is union with the Divine. The spiritual energy deep in the spines is affected by Kriya yoga as energy is drawn up and down the spine.Mantra Yoga: Mantra yoga involves chanting a word or phrases repeatedly until the mind and emotions are transcended and the super conscious is revealed. In Vedic Sciences it is said that any person who can chant or sing Vedas can achieve the ultimate salvation or union with supreme consciousness only by chanting the mantra. Mantra Yoga helps eliminate a number of disorders, including psychosomatic ailments and the problems of anxiety, stress and tension besides prevent the mind from wondering.Patanjali’s Ashtanga Yoga: Ashtanga yoga started by Patanjali Yoga Sutra around 5000 years BC. The basis of ashtanga yoga is the Yoga sutras (Sanskrit Verses) of Patanjali. The ashtanga yoga basics include paying attention to each of the eight limbs, which are:– Yama (principles or moral code);– Niyama (personal disciplines);– Asana (ashtanga yoga postures)– Pranayama (yoga breathing);– Prayahara (withdrawal of senses);– Dharana (concentration on objects);– Dhyan (meditation);– Samadhi (salvation).

7 Yoga Poses for Better Health

Ms. Swati Kapoor, Dietitian/Nutritionist
The benefits of yoga are varied. The body welcomes and requires active movement. Any form of stretching will help the body stay limber. However, the physical benefits of yoga, as reported by the millions of people who perform various types of asanas, go beyond that, like better flexibility of the spine and joints, Increased flow of blood and oxygen, better balance, better posture, improved digestion, toned and strengthened muscles, reduction of toxins built up in the body and heightened immune system response are some of its benefits.Below are the second set of yoga poses for you to make your life more enjoyable and healthy living:Mountain Pose or Tadasana: This is a simple pose for beginners. Tadasana helps to bring the body and mind in balance and alignment position. Practicing  with proper execution and continual along with other postures helps to re-train the body to stand correctly and reverse the negative effects of poor posture. Downward-Facing Dog Pose or Adho Mukha Svanasana: The Adho Mukha Svanasana helps to cure backaches, relieve stress and mild depression and revitalizes energy.  The Adho Mukha  Svanasana gives the brain more blood flow and alsostrengthens and lengthens the spine. Half-moon Pose or Ardhachandra-asana: This pose benefits the lower back, abdomen and chest by stretching and balancing the body. Start with feet together and arms by the side. Bring both the hands at the chest with palms lightly pressed against each other. Breathe-in while raising the arms straight up keeping palms pressed lightly together. Arch your body backwards while keeping the arms alongside your neck and head.Matsyendrasana or The Lord of the Fishes Pose: This stimulates the liver and kidneys and stretches the shoulders, hips, and neck. The Lord of the Fishes Pose energizes the spine and stimulates the digestive fire in the belly. Matsyendrasana  also relieves menstrual discomfort, fatigue, sciatica, and backache. Noose Pose or Pasasana: Pasasana  provides relief in asthma, menstrual discomforts and tension in shoulder, neck and back. Performing Noose Pose stimulates the abdominal organs and also helps in improving digestion and elimination. Pasasana also brings about the stretching of the ankles thus providing them with strength and flexibility. Straight Angle Pose or Samakonasana: Start the asana with sitting on the ground and stretch the legs forward.  Keep you legs straight and be rested on the ground. Now, slowly stretch your legs sideways so that it should form a straight line and keep the body straight. Stay in this posture for few seconds and then slowly bring back the legs to the normal position. Straight Angle Pose also opens groins and stretches hips, thighs and calf muscles and also strengthens inner thigh muscles. Accomplished or Adept Pose or Siddhasana: Siddhaasana is a simple beginner’s asana which not only helps to establish equilibrium throughout body/mind but also help stretching the legs and pelvic area to the point where the padma-asana can be held effortlessly. This also helps to cultivate concentration. Get these yoga poses into your stride and practice them till the next set of poses come in for you.

Six Yoga Poses to Curb Appetite

Ms. Swati Kapoor, Dietitian/Nutritionist
Curbing appetite is the biggest hurdle for anyone trying to lose or manage weight. Even if you get enough physical activity in your daily routine but do not manage to control what you eat then losing weight can be next to impossible. So how do you really get to the bottom of this weight problem and solve this problem of eating more than required by your body? Well here are some easy to do yoga poses that may help you control your urge to eat. This yoga poses help control food cravings by helping the body regulate the release of hormones that control appetite (both the hormones that increase appetite as well as decrease appetite and cravings). Warrior pose II Stand straight with feet together. Take a large step towards the left and bend the knee as in a lunge. Keep the right ankle facing outwards. Bring both hands out on the side and hold it there for a few seconds.Picture credit:giphy.com">Picture credit:giphy.comDownward dog poseLie down on your belly and then raise your hips keeping your feet and hands on the ground.Keep head facing down and press heels towards the floor.Picture credit:giphy.com">Picture credit:giphy.comHalf boat PoseSit on the ground with legs straight. Bend your legs at your knee and keep it in the air. Keep your hands in front and hold it for a few seconds.Picture credit:yoga.com">Picture credit:yoga.comPlow PoseLie down on your back and relax for a few seconds. Slowly lift both your legs and take it behind your head and try touching the floor. If you can't touch, hold the pose till your maximum limit and hold for a few seconds.Picture credit:clickhealthtips.com">Picture credit:clickhealthtips.comExtended side angle poseStand like in a warrior pose and keep the hand on the bent thigh with the other hand over your head stretching the spine.Picture credit:lovemyyoga.com">Picture credit:lovemyyoga.comTree poseStand straight with arms on the sides. Raise your left leg and place it against the right inner thigh. Bring hands to prayer position and repeat for right leg.Picture credit:everydayhealth.com">Picture credit:everydayhealth.comThe results with yoga poses take time and requires being consistent.

Yoga Poses for Beginners

Dr. Yogesh Kumar, Ayurveda
VajrasanaImproves circulation in the lower abdomen. Prevents stiff knees and ankle joints.Sit down, stretch out the legs and keep them together. Fold one leg at the knee joint and place the sole under the buttock of the same side by turning it upward. Place the other sole in the same way. Make a comfortable seat, keeping the knees close together. Place the palms on the respective knees; keep the spine straight. Drop the eye-lids. Relax the body and feel the breathe.BhujangasanaIt builds a healthy upper spine. Relieves pains at the upper spine to overwork. It adjusts the spinal column if there is any slight displacement. It can cure the tendency of flatulence immediately after the meals.Lie on the check, resting forehead on the ground. Keep the palms on the ground by the side of the chest. Lift the head. Take it back fully. Raise the upper part of the body up to the naval. Gaze upwards. Maintain this position for a few breaths. Come down gradually in the reverse order. Rest and relax.ShalabhasanaFine practice to build up a healthy pelvis and abdomen. Keep the hips in shape and strengthens the muscles of the back. The tendency of feeling flatulent a short while after the meals is cured by a regular practice.Line on the chest with the chin on the ground. Keep the hands by the side of the body, closing the fingers and keeping the fist facing upwards. Raise both the legs backwards and upwards according to capacity. Do not bend the knees. Breathing should be normal. Retain this position according to capacity. Come down slowly and relax.DhanurasanaBuilds strong abdomen and elastic recti muscles. The spine is bent back to the maximum and as a result, circulation in the spine is improved and the spine becomes more elastic. Certain types of pains in the back and lumber regions and rigidity of the spine can be cured.Lie prone with the chin on the ground and hands by the side of the body. Bend the knees and catch the ankles. Try to get the legs back and up with the head and the chest up. Secure a greater curve and get the pressure on the abdomen. Retain the posture for a few breaths. Relax the legs and let both the extremities come down on the ground slowly.HalasanaMaintains elasticity of the spine and keeps the spine nerves in perfect health. Develops strong abdominal muscles. Takes care of the thyroid. Dyspepsia, flatulence and constipation can be treated by this pose. Enlarged liver and spleen* can be reduced by this pose. It is also useful in certain types of diabetes.Lie on the back with hands stretched by the side of the body. Raise the legs gradually and slowly up to 90*. Move the legs towards the head till you touch the ground with toes. Rest a few breathes. Move toes further away from head, breath. Again rest. Bend the hands and prepare a finger lock encircling the head. Move the toes again further away as you can. Rest. Maintain this and then come back to the original position in the reverse order and relax.PaschimottanasanaIt is fine posterior stretch. It builds strong abdominal muscles. The lumbo sacral region gets richer supply of blood and pelvic organs are toned up. Constipation, dyspepsia, seminal weakness and back pain can be treated.Sit down with legs stretched out. Bend index fingers to form hooks. Catch hold of the corresponding big toes with these hooks. Bend the upper part of the body from trunk inwards and let the forehead touch the knees with the elbows to the ground. Relax and retain the pose for some time. Come back to the original position by taking the head up and relieving the hold of the toes.SarvangasanaMaintains healthy thyroid and consequently the whole body remains healthy. It influences sex glands beneficially. Immediate old age, seminal weakness, dyspepsia and constipation can be effectively controlled and treated.ShavasanaRemoves all types of mental, physical tensions and rejuvenates the mind and the body. Insomnia and hypertension can be treated. Rehabilitation of patients who have had a heart attack can be rapidly secured by its practice over long period.Lie on back keeping little distance between the legs with hands slightly away from the body. Keep whole body comfortable position. Drop eye-lids relax. Focus the mind on movement of air that accompanies the breath and feel experience the touch of it on soft palate and the walls of the nose. Do not curb the mind. Maintain it for 5-15 minutes.

Six Yoga Postures to Master at the Office Desk

Dr. Vishwas Virmani, Physiotherapist
Nowadays, most of us spend a majority of our time sitting at our workplaces, busy working on a desktop for long periods of time. This continuous sitting not only puts pressure on the back and spine, leading to a host of back problems, but also influences other medical conditions such as heart disease, obesity and blood pressure.Apparently, work is unavoidable; however, there are certain yoga stretches and postures that you can do at your seat in your cubicle without disturbing anyone.These easy yoga postures can be done at your office desk leaving you relaxed and tension free. These not only help you stretch and ease muscle tightness but also increases productivity at work.Neck rolls - If you are wearing heels, remove them. Place your hands facing downwards on your hips. Shut your eyes. Let your chin drop to one side of your neck. Slowly start moving your neck in a circular motion from right ear to right shoulder, head and back and then left ear to left shoulder. During this entire stretch, keep your shoulders relaxed. Perform three to five rolls following a shift in directions of rolls. This yoga posture will help to relate any tightness and stiffness in your neck and shoulders.Cat cow stretch - This is an adaptation of the cat cow stretch. Keep both feet flat on the floor. Place your hands on your knees. On inhaling, arch the back and look up at the ceiling. On exhaling, round the spine and let your head drop forward.Seated twist - In your chair, sit tall and straight. Inhale slowly and then on exhaling twist to one side from the bottom of your spine, holding your armrest. Now breathe slowly for a few seconds by repeating the same procedure on the opposite side. This prevents pain in the back as well keeps your posture erect.High altar - Inhale and lift your arms. Clasp your hands and in your palms. Lean to one side and continue for four to five breaths. Repeat by leaning to the other side. This is a good exercise for stretching all your muscles of your hand, neck and shoulders.Ankle to knee- Keep your left foot on your knee. By doing this, let the left knee drop open. Keep your back straight and lean forward and breathe deeply for four to five breaths. Switch sides thereafter.Shoulder rinse - To release the tension in your neck and shoulders, this is an excellent yoga pose. Stand up or while being seated reach behind your back and clasp both your hands with your elbows bent. Inhale as you pull your hands down and straighten your chest. Repeat this for four to five breaths.These simple easy-to-do yoga poses not only keep you refreshed mentally and physically but also enhance your work productivity.REFERENCESSengupta, P. (2012). Health impacts of yoga and pranayama: A state-of-the-art review. International Journal of Preventive Medicine, 3(7), 444−458.McCall, M. C. (2013). How might yoga work? An overview of potential underlying mechanisms. Journal of Yoga & Physical Therapy, 3, 130.

6 Yoga Postures to Master at the Office Desk

Dr. Priyam Sharma, Dietitian/Nutritionist
In the current scenario, most of us spend a majority of our time sitting in our workplaces, busy working on a desktop for long periods of time. This continuous sitting not only puts pressure on our back and spine but, a host of back problems. Moreover, it influences other medical conditions such as heart disease, obesity and blood pressure. Apparently, work is unavoidable; however, there are certain yoga stretches and postures that you can do at your seat in your cubicle without disturbing anyone.These easy yoga postures can be done at your office desk leaving you relaxed and tension free. They not only help you stretch and ease muscle tightness but also increases productivity at work.Neck rollsIf you are wearing heels, remove them. Place your hands facing downwards on your hips. Shut your eyes. Let your chin drop to one side of your neck. Slowly start moving your neck in a circular motion from right ear to right shoulder, head and back and then left ear to left shoulder. During this entire stretch, keep your shoulders relaxed. Perform three to five rolls following a shift in directions of rolls. This yoga posture will help to relate any tightness and stiffness in your neck and shoulders.Cat cow stretch This is an adaptation of the cat cow stretch. Keep both feet flat on the floor. Place your hands on your knees. On inhaling, arch the back and look up at the ceiling. On exhaling, round the spine and let your head drop forward.Seated twist In your chair, sit tall and straight. Inhale slowly and then on exhaling, twist to one side from the bottom of your spine, holding your armrest. Now breathe slowly for a few seconds by repeating the same procedure on the opposite side. This prevents pain in the back as well keeps your posture erect.High altar Inhale and lift your arms. Clap your hands and in your palms.Lean to one side and continue for four to five breaths. Repeat by leaning to the other side. This is a good exercise for stretching all your muscles of your hand, neck and shoulders.Ankle to kneeKeep your left foot on your knee. By doing this, let the left knee drop open. Keep your back straight and lean forward and breathe deeply for four to five breaths. Switch sides thereafter.Shoulder rinse To release the tension in your neck and shoulders, this is an excellent yoga pose. Stand up or while being seated reach behind your back and clasp both your hands with your elbows bent. Inhale as you pull your hands down and straighten your chest. Repeat this for four to five breaths.

5 Yoga Poses to Stay Ahead in Life

Dr. Yogesh Kumar, Ayurveda
Yoga is a way of living; one should try to make use of it in life for a healthy body and mind. So for those who think they cannot stretch, twist and fold their body like professional yogis, we have chosen some of the easiest Yoga techniques or Yoga poses, anyone can do at home or at work, with minimal experience. All you need is a yoga mat, some willingness to stay ahead and change your life. These Yoga poses for beginners are so easy that you can do it at home, on the roof terrace or wherever there is a comfortable place to sit down.Basic meditative Position:These 5 Yoga exercises start with a basic meditative position so it is necessary to get familiar with it. First sit on the Yoga mat relaxed,legs crossed and spine straight as shown in the picture below.1.KAPĀLABHĀTI (Forceful Inhaling and Exhaling exercise.) Sit in the basic meditative position with your eyes closed and body relaxed. Now you have to inhale deeply so that your lungs get filled with air, wait for 1 second and forcefully exhale the air from your lungs by contracting the abdominal muscles. Do this 20-30 times per round and then take rest by deep breathing and slow exhaling.Good for: Sinus problems, Asthma, Fatigue, dust allergies and other respiratory diseases. It increases the blood flow to the lungs and face.People with heart ailments, high blood pressure, nasal bleeding, vertigo, and stroke should avoid this exercise.2. PRĀNẠ̄ YĀMA (Alternative breathing) Sit in a comfortable position ,slowly inhale through the right nostril with blocking the left nostril by the thumb, wait for as much as you can then slowly releasing the thumb and exhaling the air out. Repeat the same process with the right nostril this time. Increase the duration according to your strength.Good for: It provides the oxygen to the deeper parts of the lung and increases the lung capacity to fill the oxygen. It helps in relieving anxiety, stress and refreshes the mind. The best exercise for most respiratory disorders like Asthma, Sinus, Seasonal allergies.3. BHRAMARI (The Humming Bee buzzing sound)Bhramari word comes from the buzzing sound coming from bees. It is a type of Pranayama with focus basically on sound. Sit in the basic meditative position, with the eyes closed and relaxed breathing. Take a deep breath; focus on the area between the eyebrows and humming the (Om or Hmm) sound while exhaling. Make sure your jaws are locked so that the (Om or Hmm) sound creates a vibration in the head.Good for: Stress, Anxiety, Anger, hyperactivity of the mind, boosts concentration, great for attention deficit disorders. It has a tranquilizing effect on the mind.People with Ear and Nose disease should avoid this.4. DHYĀNA (Meditation)DHYĀNA is to dig deep within your soul to find all the answers to the questions asked by life. It is a good way of soul-searching.Sit in any meditative posture, keeping your back straight and body relaxed. First focus on the toe then shifting the focus on the knees, after sometimes shifts your focus on the genital area, next on to the heart area and at last the area between the eyebrows.Try to practice this technique in a peaceful area. Some people recommend soft music, but it can turn your focus to the music itself and here we are trying to dig deep in our soul, so music should be avoided.Good for: Concentration, attention deficit Disorders, Stress, Anxiety, Hyper activity, Soul Searching. Helps in drug abuse, smoking, alcohol or any kind of addiction, self-improvement and temperament.5. SANKALPA (The Vow)Sankalpa is all about determination and will power. I vow to change my life; I will do anything to achieve my Fitness, peace, love and Aim.At the end of the session make a Sankalpa every day stay focus on your goal to do whatever you want to.Good for: DE-addiction-Tremendous Will power is the most important ingredient to conquer any kind of addiction. Sankalpa practice gradually increases the will power,determination and could be used effectively against addiction.

Ten Tips to Keep Your Gut Healthy for Life

Dr. Anamay K. Bidwai, General Physician
Digestive system affect each and every part of our body as it the power house that supplies energy and nutrition. What we eat affects every aspect of our health.Always make sure you eat plenty of fibre every day in form of fruits, salads, leafy vegetables, make these the major part of your diet. These not only give essential nutrient but keep your intestine clean, help new intestinal lining ( Mucosa) to grow, and prevent constipation, one of the biggest cause of colorectal cancer.Avoid eating in large portions, that is eat the same amount but instead of three large meals make it  six small meals.Avoid tea or coffee immediately after eating. Wait for at least an hour after eating and then have your fix of caffeine.Drink warm water about half an hour before meal, it dilates the blood vessels in the stomach thus diverting more blood to digestive system.Avoid eating any kind of preserved food, like pickles, packaged foods, packaged drinks, no matter what the labels say, they are laced with chemicals to prolong shelf life.As prescribed in Yoga, fast once a week, on this day if possible do not eat anything, just have warm water or just have fruits. If you are diabetic, please do not fast. Yoga Asanas are the only form of physical exercise that rejuvenates the digestive system, try to perform Sahankasan, Vajrasan, Dhanurasan, Pawan muktasan every day. Vajrasan is the only Asana that you can do even immediately after having a meal. However it is safe to learn these asanas from a qualified trainer and practice. If you are smoker, STOP IT NOW.If you consume alcohol, please do not over indulge, moderate drinking twice a week is enough. Curd is the best source of friendly bacteria, make curd part of your daily diet. Just say a big NO to junk food and fizzy drinks.