Have you ever asked yourself this one question – “Am I happy?” or have you ever tried to find ways to be happy in your life? 

In the race of chasing for dreamy life, the essence of happiness is somewhere lost. The real reason is it doesn’t come from materialistic things. It is always there within us, the task is just to find it. No home, no job, no person can keep you happy. It’s you who can do it. 

It’s based on how our hormones are formed and react in our bodies. Our body produces chemicals, which are based on two factors. External – the air we breathe, the food we eat, and the water we drink. Internal – our thoughts. None of the above is in our control except the food we eat. Based on such, our body produces hormones and gives us different feelings of pain or happiness. These are the emotions which we feel in our daily life. One such hormone is serotonin which is a neurotransmitter. 

Serotonin – “A FEEL GOOD HORMONE” 

It’s involved in many processes throughout your body from mediated satisfaction, happiness, and optimism to promoting smooth digestion. Serotonin levels are reduced in depression. There are medicines and supplements available to boost. The easy and effectual ways are sunlight, food, and yoga. However, you can’t directly get serotonin from food. But, you can get tryptophan. It is an amino acid that’s converted to serotonin in your brain.

It is to be noted that tryptophan is found primarily in high-protein foods. On the other hand, yoga is a science that harnesses the innate capability of the body to improve its powers and functioning. Studies have proven that yoga escalates the levels of serotonin. Yoga practice also boosts the amount of tryptophan. The fact is this effect persists even after exercise. 

According to Princeton neuroscientist Barry Jacobs, Ph.D., lower levels of serotonin can affect our mood. This can leads to depression. “Depression sets in when fewer and fewer new brain cells are created. It is a process that is mediated by serotonin. Here, the stress and age are being the leading trigger”. 

Yoga and Meditation help the body release serotonin naturally. 

Yoga is a physical exercise that involves different body poses, breathing techniques, and meditation. The therapy may help with depression and your symptoms, such as difficulty concentrating or loss of energy. Meditation helps bring a person into the present moment and allows them to clear their minds. Controlled, focused movements also help strengthen the body-mind connection.

Yoga asana can directly increase the firing rates of serotonin neurons. It leads to the result in increased production and release of serotonin. In addition, there is an increase in the levels of tryptophan (precursor of serotonin) after yoga. 

Scientists at the University of Montreal have shown that activities like Mindfulness Meditation have a direct impact on the brain’s production of serotonin levels. It does so by reducing the grey matter density of the amygdala and the right prefrontal cortex. It is the brain regions responsible for initiating stress response. Meditation also increases activity in the happiness producing regions of the brain: the left prefrontal cortex. 

Apart from depression, disruptions in serotonin levels can impact cardiovascular functions and bowel functions. Any disruption can lead to insomnia. 

Yoga is especially helpful because of its gentle, calming, and fluid nature. Each pose is flexible, so people of all levels can practice. Your instructor will emphasize breathing, concentration, and smooth movement. They will also encourage you to focus on positive images to calm the body and mind. 

The following are some effective yoga practices to boost serotonin: 

Practice Surya Namaskar (sun salutes) facing the morning sun 

It has been recommended to practice sun salutation while facing the rising morning sun which rises from the east. It’s very important to maximize your exposure to the bright light of mid-morning to increase serotonin. 

Practice meditation facing the morning sun

We also do the same with meditation. By making sure that we face East we ensure that the morning sun hits the pineal gland. When we practice in the early morning the sun has the capacity to balance serotonin. 

Bhramari Pranayama (Bee Breathing) 

• Releases negative emotions like anger, agitation, frustration, and anxiety.
• Improves concentration and memory.
• Builds confidence.

Paschimottanasana (Seated Forward Bend) 

• Stretches the spine and helps relieve stress.
• Relaxes the mind by removing negative emotions like irritability and anger.

Sarvangasana (Shoulder Stand)

• Regulates and normalizes the functioning of the thyroid and parathyroid glands.
• Nourishes the brain as more blood reaches the pineal and hypothalamus glands.
• Helps improve all cognitive functions.

Setu Bandhasana (Bridge Pose)

• Strengthens and stretches the neck and spine.
• Relaxes tight muscles.
• Improves blood circulation to the brain.
• Helps calm the brain and the nervous system, thereby reducing anxiety, stress, and depression.

Yoga brings about measurable changes in the body’s sympathetic nervous system – the one charged with propelling the body into action during the “fight or flight” response to stress. 

Yoga also boosts levels of feel-good brain chemicals like GABA, serotonin, and dopamine. These brain chemicals are responsible for feelings of relaxation and contentedness, and the way the brain processes rewards. Therefore, all three neurotransmitters are the targets of various mood medications like antidepressants (e.g., SSRIs) and anxiolytic (anti-anxiety) drugs. 

Yoga actually stimulates the parasympathetic nervous system. Thus, it calms us down and restores balance after a major stressor is over. Blood is directed toward endocrine glands, digestive organs, and lymphatic circulation with the parasympathetic nervous system in gear. Meanwhile, heart rate and blood pressure are lowered. Hence, our bodies can better extract nutrients from the food we eat and more effectively eliminate toxins. With its activation, the body enters into a state of restoration and healing.                            

It is important to understand that yoga, meditation, and food will only help you if you are looking for real happiness. The one which is inside you. One can achieve authentic happiness only by achieving a peaceful state of mind. 

“HAPPINESS IS NOT SOMETHING READYMADE. IT COMES FROM YOUR OWN ACTIONS.”

                                                                                                                                                 –DALAI LAMA

Giloy (Scientifically known as Tinospora Cordifolia) is an Ayurvedic herb that has been used and advocated in
Indian medicine for ages. The best part of ayurvedic herb is that it tends to heal our body without any side effects.It has heart-shaped leaves that resemble betel leaves. In Sanskrit, Giloy is known as ‘Amrita’, which literally translates to ‘the root of immortality’, because of its abundant medicinal properties.

WHAT TO CONSUME:

The stem of Giloy is of maximum utility, but the root can also be used.

HOW TO CONSUME:

“Giloy can be consumed in the form of juice, powder or capsules”.

BENEFITS :

Its benefits and uses have even been approved by the FDA (Food and Drug Administration).Know the benefits of giloy:

1. Treats Diabetes

Giloy acts as a hypo-glycaemic agent and helps treat diabetes ( Type 2 diabetes).
Giloy juice helps reduce high levels of blood sugar and works wonders.

2. Boosts Immunity

Boosting immunity in times when we are stuck at home, Giloy is a universal herb that helps to do so. It is a powerhouse of antioxidants which fight free-radicals, keep your cells healthy and get rid of diseases. Giloy helps remove toxins, purifies blood, fights bacteria that causes diseases and also combats liver diseases and urinary tract infections. Giloy is used by experts in treating heart related conditions, and is also found useful in treating infertility.

3. Treats Chronic Fever

Giloy helps get rid of recurrent fevers. Since Giloy is anti-pyretic in nature, it can reduce signs and symptoms of several life threatening conditions like Dengue, Swine Flu and Malaria as well.

4. Reduces Stress and Anxiety

Giloy being an adaptogenic herb helps reduce mental stress as well as anxiety. It helps get rid of toxins, boosts the memory, calms you down and makes for an excellent health tonic if combined with other herbs .

5. Fights Respiratory Problems

Giloy is popularly known for its anti-inflammatory benefits and helps reduce respiratory problems like frequent cough, cold, tonsils.

6. Reduces Signs Of Aging

Giloy plant contains anti-aging properties that help reduce dark spots, pimples, fine lines and wrinkles.
It helps to heal the skin and make it soft which helps you to get that flawless, glowing skin you’ve always wanted.

7. Improves Digestion

“Giloy is very beneficial in improving digestion and treating bowel related issues”, says Delhi-based Nutritionist Anshul Jaibharat.

Tip: You can take half a gram of giloy powder with some amla regularly to maximize results, or with jaggery for treating constipation.

8. Heal Up Wounds

Giloy helps in healing of wound, cuts or abrasions due to its Kashaya (astringent) and Ropan (healing) properties.

Tip:
1. Make a fine paste of Giloy leaves.
2. Add honey or rose water to it.
3. After that apply it on the affected area and leave it for at least 2-3 hours.
4. Wash with plain water afterward.

9. Reliefs Eye Problems

Giloy reduces the risk of eye problems like burning sensation, redness
and itching due to its Kashaya (astringent) and Ropan (healing) nature.

Tip:
1. Boil some Giloy leaves in water.
2. Let the water cool for some time.
3. Apply this Giloy water over the eyelids and relax with your eyes closed.
4. Wait for 10-15 minutes and wash your eyes with water.

10. Prevents Hair loss

Giloy helps to control hair loss and dandruff because of its pungent and astringent nature. Giloy also helps in hair growth due to its rejuvenating properties.

Tip:
1. Make a fine paste of Giloy leaves.
2. Add honey or rose water to it.
3. Apply it on the scalp and leave it for at least 2-3 hours.
4. Wash it with water.

To all the senior citizens out there, I would like to give a big shout out to manage their life so well, from raising their children to maintaining all their personal and professional relationships. While facing those life’s challenges and enjoying those happy moments with your loved ones, you forget how to take care of yourself?  How to manage physical health and mental health?

“Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve others from the overflow. You cannot serve from an empty vessel.”

                                                                                                                                    -Eleanor Brown

Self- Care for Senior Citizens

There is a famous say – if your own pitcher is empty, how can you pour happiness for others? Self-care is important and it should never take a backseat in your life.

Growing older presents many gifts — maturity, grace, wisdom, experience, and perspective, to name a few. On the other side, the risk of life-threatening illnesses such as diabetes, cardiovascular disease, and certain types of cancer also increases with age. Joint stress, osteoarthritis, and other types of pain will also commonly surface as you age. It is because catabolism (destruction of cells) is higher than anabolism (Formation of cells). There is less physical activity. Bones become weak. All body systems – Digestive, Cardiovascular, Respiratory system becomes weak. Immunity power gets low and so does the metabolism rate. Also, psychologically and emotionally, senior citizens experience higher rates of depression, anxiety, and other mental health disorders. 

Healthy eating and exercise can assist in preventing disease, injury, and keeping your physical body in good shape, and meditation and brain training exercises can keep your mind sharp.

Yog works as a preventive and restorative therapy. Though the popular image of yog may be a young person twisted with apparent ease, those who are older and less flexible can enjoy a yog practice just as much and may benefit from it even more. There is Pranayama, Breathing Awareness Techniques, Mindfulness, Meditation, Relaxation Techniques, and many more. Everyone can take benefit from this Holistic Approach. Senior citizens, who often struggle with joint stress, imbalance, and other physical limitations, can benefit from incorporating a yog practice into their daily routine.

There is a significant factor why yog has become so popular with the seniors. Here are the 5 benefits of yog out of many that proves that yog is an effective option for a healthy lifestyle:

• Yog reduces high blood pressure

High blood pressure can lead to cardiovascular disease and yog reduces oxidative stress in the elderly which is one of the underlying factors of high blood pressure.

•  Yog promotes good joint health, balance, and flexibility

As per studies, yog proves to be a therapeutic benefit to manage osteoarthritis in elderly women. Yog postures and stretches can be extremely beneficial to prevent osteoporosis or relieve painful symptoms. The slow and measured movements involved with yog poses can lead to better balance and movement. It can also help prevent falls.

• Yog improves digestion

Studies have proved that yog manages digestive disorders like Constipation, Acidity, IBS (Irritable bowel syndrome). Elderly people should practice asanas like shalabhasana. It improves the process of digestion by toning the organs near the abdomen. 

• Improved sleeping habits. 

Yog for senior citizens can be so relaxing, many individuals experienced that they are sleeping longer and more soundly, which can often be an issue for older adults. Also, yog can be a great substitute for sleeping pills.

• Yog keeps the mind sharp and improves mental and emotional well being

Yog gives your mind a break from the frantic pace of everyday life. It can relieve stress and keep you centered and organized. Yog practice involves focusing on the breath and slow movements, which can help trigger your parasympathetic nervous system, reducing the by-products of stress and feelings of anxiety.

Besides, yog helps in post-surgery recovery, improves sleep quality, and overall well-being. No matter what your current fitness level is, senior citizens can benefit from yog every bit as much as younger adults. However, always consult your doctor before embarking on a new exercise routine especially if you suffer from any chronic conditions or are very inactive. Also, it is suggested to go for in-person yog class to perform yog in the right posture. Yog instructor can design the class as per your health condition.                             

OM Chanting 

If you are reading this blog, then let’s end this with the simple practice of chanting OM.

AUM or OM is a sacred syllable consists of three letters “A”, “U” AND “M”. “A” AND “U” together, when pronounced, become “O”, which represents the formless aspect of God. OM chanting brings the mind to focus. It is refined as “AnahatNad” as per Vedic scripture. OM chanting is also called as PranavaJapa. OM is also called as a Bija Mantra as it is attached to the beginning of the Vedica Mantra.

How to chant OM?

Sit in any comfortable pose or asana or on a chair. Palms relaxing on the knees or in Gyan Mudra. Spine erect and the rest of the entire body should be relaxed. Eyes closed.

Begin with Breath In and while exhaling start chanting OM…followed by “M” prolonged as long as possible. Continue it as long as the breath lasts. It is advantageous to chant OM with each consecutive breath.  Always take a few normal breaths between the chanting of two Oms, to practice comfortably.

OM is chanted usually for 11 or 21 times. By the practice of OM chanting, the mind becomes gradually tranquil and all the restlessness along with the tension and worries disappear.

In the hustle-bustle of life, you often forget self-care and yog is a form of self-care. Growing old is something that’s not a choice, what’s a choice is to grow old gracefully and be healthy.

 

“We don’t stop playing because we grow old. We grow old because we stop playing.”

                                                                                                                                   -George Bernard Shaw

 

 

Office yoga at work or if you are working from home in this COVID-19 pandemic is an extremely beneficial way to improve your energy levels, relieve pain in that lower back or those sore shoulders due to being seated for a long while gazing at your screens. When you’ve been sitting for too long, and you’re ready for a stretch break, there are plenty of moves you can do right where you are.
It’ll help you feel better about sitting at your desk all day!

Sitting at a desk for hours on end places unnecessary strain on the spine, overstretches the mid to upper back, and shortens the chest and hips leading to neck, shoulder, and low back pain.
Try this simple office yoga sequence when you cannot get to your favorite class.

1. Seated Crescent Moon:

The side body tends to collapse when hunched over a computer, contributing to neck and shoulder discomfort.
Seated Crescent Moon fixes that so you can return to your seat with a taller spine, a clearer head, and sharper focus.

HOW TO DO:

1. Lift your arms overhead and stretch your fingers wide.
2. Lean to the right, taking 2 to 3 deep breaths.
3. Repeat on the left side for another 2 to 3 deep breaths.

2. Eagle Arm Pose:

Eagle Pose Chair benefits the following muscles and hence can be included in yoga sequences with the corresponding muscle(s) focus:
1. Arms and Shoulders
2. Upper Back
3. Knees

HOW TO DO:

Take a seat at the front edge of your chair with your feet grounded.
Cross a leg over the bottom and squeeze the legs together.
Then, cross the same elbow under the opposite elbow and squeeze.
Breathe 5-10 cycles.Slowly get back to your normal position.
Then repeat the pose on the opposite side.

3. Back Bend Arch:

Back bends strengthen the back muscles, stretch the front body and the shoulders and help you increase the flexibility of your spine, they can also compress the spine and put too much pressure on the lower spine, causing back pain.

HOW TO DO:

1. Sit on the front edge of your chair and interlace your hands behind your back with fingers facing down.
2. Position yourself up on fingertips and up to lift lower back.
3. Follow back bend all the way up chest to shoulder blades and open up entire chest.
4. Breathe and hold for 8 to 10 breaths, then release.

4. Seated Twists :

Tones and stretches the spinal muscles, relieves stiffness in the neck and shoulders,relieves arthritis in the lower back, tones the abdominal muscles, improves digestion and relieves rheumatism in the knees.

HOW TO DO:

1. Place your left hand on your right knee and your right arm over the back of your chair.
2. Turn to look over your right shoulder and hold for 60 seconds.
3. On the inhale, feel your spine lengthen and, on the exhale, feel a deeper twist.
4. Exhale back to center and repeat on the other side.

5. Wrist and Finger Stretches:

Desk work builds up tension in the muscles and tendons in the fingers, hands, and wrists, so extra blood flow to these areas is always appreciated.Try these stretches every 2 hours.

HOW TO DO:

1.  Extend the arms to the sides or overhead and draw 5 to 10 circles inward and outward through the wrists.
2.  Next, quickly spread the fingers and close the fists, repeating this 5 to 10 times to shake off any excess tension.
3.  Place the hands one on your desk, palms facing up and fingers towards you, putting gentle pressure to counter stretch the wrist and the forearm.Alternatively, you may stretch each arm out and bend the wrist inward then outward, counter stretching with your other hand. Hold each side 5 to 10 breaths.

6. Assisted neck yoga stretches:

This warm-up pose releases tension from the neck, which is particularly important if you spend a lot of time sitting.
Avoid this pose if you have any issues or injuries to the neck or cervical spine.

HOW TO DO:

1. Begin by sitting up straight in a chair.
2. Slowly tilt your left ear down to your left shoulder.
3. Place one hand on your right ear and gently assist in this motion.
4. Stop when a stretch is felt in the muscles on the right side of your neck.
5. Hold for 10 seconds.Repeat 5 times and same for opposite direction.

As the seasons change, the chances of falling sick rise sharply and if you’re worried about the novel coronavirus that’s been raging all across the world, incorporating yoga into your routine during this COVID-19 pandemic can be helpful to improve physical as well as in maintaining a good mental state of mind. Experts advise people to do yoga regularly to improve immunity, which is considered be the medicine to fight the dreaded coronavirus until vaccination is out in the market for the mass. Daily yoga can help cope with stress better while promoting overall health and well-being.

Precaution is better than cure

Have a look at some of the yoga asanas to improve your immunity and fight coronavirus back.

SUKHASANA (EASY POSE):

Sukhasana or Pranayamam, is a simple cross-legged sitting asana in hatha yoga. Sukhasana is the traditional pose for meditation. Sometimes the simplest approach can be the most effective in such times. “Coronavirus is said to damage the respiratory system, Pranayamam, the breathing exercise, improves the functioning of lungs and helps pumping of oxygen-rich blood to all cells of the body. Plenty of online content is available to learn yoga,” says Mr. Kaleswara Rao,a retired teacher, and yoga guru , who trained nearly 1,000 people in Cheepurupalli. Sukhasana is the traditional pose for meditation.

Health benefits of Sukhasana:

1. Can help reduce stress and anxiety.
2. Improves concentration.
3. Heart rate and nervous system distress.

Give It A Try:

1. Find a comfortable seat and sit upright with your legs crossed.
2. Align your shoulders over your hips, head over your shoulders and to head
3. Inhale slowly lifting your chest, length up the entire spine
4. Hold for a while and exhale.

DHANURASANA (BOW POSE):

Dhanurasana, Bow pose, is a back-bending asana in hatha yoga and modern yoga as exercise. When it comes to a weight loss program, Dhanurasana is the most effective yoga posture. It is great in reducing belly fat.

Health benefits of Dhanurasana:

1.  Stretches the entire front of the body, ankles, thighs, abdomen, chest, and throat.
2.  Strengthens the back muscles.
3.  Improves posture.
4.  Stimulates the organs of the abdomen and neck.

Give It A Try:

1. Lie on your stomach with your feet hip-width apart and your arms by the side of your body.
2. Fold your knees and hold your ankles.
3. Breathing in, lift your chest off the ground and pull your legs up and back.
4. Look straight ahead with a smile on your face. Curve your lips to match the curve of your body!
5. Keep the pose stable while paying attention to your breath. Your body is now taut as a bow.
6. Continue to take long deep breaths as you relax in this pose. But don’t get carried away! Do not overdo the stretch.
7. After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax.

SHISHUASANA (CHILD POSE):

Shishuasana is especially helpful to induce relaxation after various inversions and backbends during a yoga routine. The name Shishuasana is derived from Sanskrit and was brought about by the way a baby sleeps (‘shishu’ means baby).

Health benefits of Shishuasana:

1. Shishuasana is an excellent pose to decongest the chest and relax the mind.
2. Child’s Pose helps to promote calm mentally as well as physically and is one of the restorative yoga poses that
promote gentle stretching of your hips, ankles, and thighs.
3. Helps to prevent and treat constipation.

Give It A Try:

1. Sit on your heels. Keeping your hips on the heels, bend forward, and lower your forehead to the floor.
2. Keep the arms alongside your body with hands on the floor, palms facing up.
3. Gently press your chest on the thighs.
4. Hold.
5. Slowly come up to sit on the heels, uncurling vertebra by vertebra and relax.

BHUJANGASAN (COBRA POSE):

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. This pose is inspired by the Cobra snake with his fangs wide open. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana.

Health benefits of Bhujangasana:

1. It helps strengthens the spine.
2. Stretches chest and lungs, shoulders, and abdomen.
3. Opens the heart and lungs.
4. Tones the buttocks.

Give It A Try:

1. Lie on your stomach with your toes flat on the floor and forehead resting on your hands.
2. Keep your legs close together, with your feet and heels lightly touching each other.
3. Stretch your hands.
4. Now place your hands (palms downwards) under your shoulders, keeping your elbows parallel and close to your
torso.
5. Taking a deep breath in, slowly lift your head, chest, and abdomen while keeping your navel on the floor.
6. Keep breathing. If possible, straighten your arms by arching your back as much as possible; tilt your head back and lookup. Just like a cobra snake looking at his prey.
7. Ensure that your feet are still close together. Keep smiling and breathing.
8. Breathing out gently bring your abdomen, chest, and head back to your hands again.

SETU BANDHASANA (BRIDGE POSE):

The pose is entered from shoulder stand, the chest being held forwards by the hands and the feet lowered to the ground behind the back, the knees remaining bent; or more easily, by lifting the back from lying supine on the ground. The full pose has the knees bent and the ankles caught (Bandha) by the hands. The pose may be exited either by lying down or by jumping back up into shoulderstand. Shoulder supported bridge or simply Bridge, also called Setu Bandhasana, is an inverted back-bending asana in hatha yoga and modern yoga as exercise

Health Benefits of Setu Bandhasana:

1. Setu Bandhasana opens the heart and improves blood circulation, increasing energy in the body.
2. Improves digestion.
3. Stimulates the lungs, thyroid glands and abdominal organs.
4. Stretches the chest, neck, spine and hips.

Give It A Try:

1. Lie on your back.
2. Fold your knees and keep your feet hip-distance apart on the floor, with knees and ankles in a straight line.
3. Keep your arms beside your body, palms facing down.
4. Inhale, slowly lift your lower back, middle back, and upper back off the floor;  touch the chest to the chin
without bringing the chin down, supporting your weight with your shoulders, arms, and feet.
5. Keep breathing easily.
6. Hold the posture for a minute or two and exhale as you gently release the pose.

MATSYASANA (FISH POSE):

Matsyasana or Fish pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise.The asana is a back bend, where the practitioner lies on his or her back and lifts the heart chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head chakra is “pointed” toward the ‘wall’ behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.

Health benefits of Matsyasana:

1. It allows stretching of the cervical and dorsal region of the spine.
2. It helps to eliminate blockages in the throat and neck area.
3. It enhances the chest facilitating deep and yogic breathing.
4. It free lungs from all types of inhibition and acquire a greater capacity to fill with air.
5. The fish posture reliefs chronic bronchitis and asthma.
6. Strengthens the arms.
7. Stimulates the parasympathetic system, which allows relaxation.
8. Increases the capacity of resistance and flexibility of the body.

Give It A Try:

1. Lie down and relax
2. Press your palms into the mat. You can tuck your hands under your butt if that feels like a more stable position
for them.
3. Inhale, lowering the crown (top) of your head back until it comes to the floor, opening your throat and chest.
4. Keep your legs engaged and your toes active throughout.
5. To come out, press strongly into your forearms and raise your head off the floor. Then release your upper body
to the mat.

In Sanskrit language, Tada – Mountain and Asana – Pose, so it is called as Tadasana (Mountain Pose). Tadasana yoga pose is effective to increase height and stretching your body from feet to your arms. Let’s see benefits and steps of Tadasana.

How to do Tadasana :

1. Breathe in and raise your heels gently and try to balance your body on your toes.

2. Stretch your shoulders, arms and chest upwards while your toes bear your body weight.

3. Feel the stretch in your body from the head to the toe.

4. Hold this pose for about 5 to 10 seconds and then gently exhale.

Benefits of Tadasana:

1. The biggest benefit of tadasana is that it helps in correcting your posture and improves your balance by making your spine more agile.

2. It may help in increasing your height if practised regularly.

3. It increases flexibility.

4. Strengthens your ankles, knees, thighs, arms, and legs.

5. It can tone your hips and abdomen and helps to gain control over your muscular movements.

6. Regulate the menstrual cycle in women.

7. Strengthens your nervous and digestive system.

1. Reduces stress
2. Reduce the risk of heart attack
3. Maintain weight
4. Increase energy
5. Uplift mood
6. Improve blood circulation
7. Prevent obesity
8. Reduce anxiety 
9. Improve functioning of lungs
10. Increase vitamin-D availability to the body
11. Reduce the risk of cancer
12. Improve the quality of sleep
13. Practice of self-care
14. Improve coordination and balance in the body
15. Improve the quality of life
16. Reduce the chance of diabetes
17. Ignite creativity
18. Strengthen bones  and muscles
19. Improve blood pressure
20. Boost immune system

Jnana

In Sanskrit, jñāna (Sanskrit, Jnana pronounced gya:nə) or gyan/gian (Hindi: jñān) means “knowledge”. In Sanskrit, written as ज्ञान

 Jnanin 

 jñānin is derived from jñāna. Which means knowing, endowed with knowledge or intelligence, wise. Also refers to someone who has knowledge.

Jnana Yoga

Jnana is also a type of Yoga. Which leads to the “path of knowledge” or “path of self-realization”.  Also known as Jnanamarga.

Here are 10 significant but small lifestyle changes that you should make to stay healthy as Yogis

1. Timeliness

Everything follows a set schedule in this universe, sunrises, and sunsets at the same time daily, seasons have a specific schedule.

Do you think we also follow a set schedule in our daily life? Yes, right!

We should also follow a schedule in our lives,

• Get up before the sun rises and follow the same timing on the regular basis.
• you must decide on the specific timing for your breakfast, lunch, and dinner.
• Go to bed early and follow the same timing on the regular basis. (don’t forget to pray)

2. Chew Well

You must chew your food until its liquidated. the basic idea behind chewing food is that your saliva should be mixed well with the food, which helps intestine to digest the food quickly.

There is a popular saying among yogi, “Drink food, eat water”.

It means chew your food so much that it almost becomes fluid before getting into your stomach and drink water so slowly that it almost like eating something.

Take your time to touch, smell, feel and taste your food. It will maximize your experience on the dining table.

Involve as many sense as possible in tasting the food and you will feel zenith of new flavors in your regular food.

3. Do not drink water immediately after food

Drinking water immediately after food leads to slow digestions as it slows down the process by diluting essential acids in the gut required for food digestion.

If unable to control thirst then drink lukewarm water. Cold water after food is a big no-no.

4. Meditate daily

Meditation ( ध्यान  ) is not the luxury of life but it is the essence of life. Make a regular habit to meditate and go within to connect with inner self.

Don’t worry if you are not proficient in meditation. Just try to sit quietly with eyes closed and repeat the sound of OM which is also the sound of the universe.

Do it regularly you will experience greater mindfulness throughout your day.

5. Don’t eat more than 3 times

If you keep munching the whole day, your digestive system will be at work the entire day, Give rest to your stomach by eating at the fixed and limited number of times. You will feel the difference only in few days with better metabolism and efficient working of kidneys and liver.

6. Avoid Salt intake with Milk

You should always avoid salt intake with Milk, this is injurious to your health and can cause skin diseases like Leucoderma.

In yoga sutras, milk and salt are considered as विरुद्ध आहार (incompatible food). Food, those should not be consumed together to avoid any health issues.

7. Avoid excess white sugar

As per Ayurveda, white sugar cause health issues and it should be replaced with natural alternates like Jaggery, or Honey.

Rigveda suggests Honey is sweet and warm in nature, has the benefit of ‘reducing fat’ from the body, and it lower Vata and Kapha while increasing Pitta. Jaggery is also sweet but cooling, has a weight gaining, strengthening effect on the body, also lower Vata but increasing Pitta and Kapha in the body. On the other side, White sugar is sweet, heating in nature, and aggravating all of the three doshas (Vata, Pitta, and Kapha) in the body.

8. Include natural and high fiber food in your diet

Include more and more raw food like green salads and fruits in your diet, it helps in digestion and is full of natural nutrients.

Salads have high dietary fiber which makes feel full and happy. It will also help in reducing your calorie intake.

Wash your raw food properly to remove any pesticides or germs from the surface.

9. Drink water while Sitting

According to the Ayurveda, by drinking water down quickly we didn’t allow our body to absorb the great benefits from water which is essential for replenishing the system. While standing water gushes down at a greater speed in the stomach compared to sitting position.

For the same reason drink water slowly while sitting as well. As said earlier “Drink food and eat water“.

Ayurveda suggests, you should always drink water while you are seating otherwise, it may cause knee and joint pain.

10. Include Pranayam and Yogasana in your daily routine

Have a daily practice of 15 mins of Kapalbhati and 15 mins of Anulom Vilom divided into 6 reps of 5 mins each. You will experience great health benefits in a few days.

If you make these lifestyle changes, you will be a step closer to attain a yogi health.

Apple benefits are enormous when consumed as daily food or supplement. Apple is always considered as a miraculous fruit. A well-known proverb we are very familiar with “An apple a day keeps the doctor away”.

Apples are the important source of important antioxidants, dietary fiber, minerals, vitamins, and flavonoids.

Phytonutrients and Antioxidants in Apple prevent all sorts of disease and also an anti-aging agent. Apple benefits are enormous listed many of them here.

Apples are also full of pectin — a medium-sized apple offers about 3-4 grams of pectin.

Pectin is known as a soluble, fermentable and viscous fiber, this combination gives apples huge health benefits.

In Sanskrit apple known with many names like आताफल [ātāphala], काश्मीरफल [kāśmīraphala], स्वादुफल [svāduphala], सेवफल [sevaphala]

Nutrition Value of Apple

Apple is king of nutrition. It has all important and vital nutrients.

B-complex Vitamins

Apple is a rich source of B-complex vitamins like (riboflavin, thiamin, and vitamin B-6). These vitamins play a crucial role in maintaining good health of red blood cells and the nervous system.

Dietary Fiber

It is proven fact that high fiber diet helps to avoid many diseases and reduce bad cholesterol in the blood. Benefits of high fiber diet as per the National Health Service

Phytonutrients

Apple is a good source of Phytonutrients. It protects the body from the detrimental effects of free radical. Free radical is linked to the aging of the body. Controlling free radicals will make anybody look young.

Hence Apple benefits in anti-aging or slows down aging.

Minerals Rich

Apple is extremely mineral rich with calcium, potassium, phosphorous and iron. It is good for bones.

Vitamin-C

Vitamin-C is super anti-oxidant prevent from free-radical damage. Also, improve immunity against infections. Apple is a good source of  Vitamin-C.

Apple Benefits

• Good for the heart.  Apple reduces cholesterol hence it prevent from heart problems.

  

• Cure diarrhea and constipation
• Protect against brain problems like Parkinson and Alzheimer
• Preventagainstst all sorts of cancers.
• Control weight as apple is a rich source of fiber.
• Boost immunity of body with vitamin-C.
• Prevent cataracts
• Anti-aging
• Control type 2 diabetes

Side-effects

There are no side effects in consuming apple in any form. Only take care of a few things.

Apple seeds contain cyanide, which is a powerful poison. Eating too many seeds can be a serious problem. Do not consume apple seeds.

In recent studies, it comes to attention that due to apple acidic nature it can harm to teeth. An apple is not at all a problem but eating dozens of apple in a day can cause damage to teeth.

But you can have apple juice in more quantity as it doesn’t require chewing to consume so teeth remain safe.

Myth

Diabetic

Apple can be consumed by diabetic patients. There is no problem in consuming apple if you have diabetes. It is a myth that Apple can increase sugar level and should not be consumed in diabetes. In fact, studies found that women who consume apples are 25 percent less likely to develop type 2 diabetes than those who don’t consume apples.

Pesticides

Huge pesticides on peel is a myth. Laboratories found a very low level of pesticides on apple peel.

How to consume apple?

Consume apple in raw form with the peel. Apple peel contains most of the fiber and anti-oxidants so peel is the most useful part of an apple. Do not waste apple peel consume with the peel.

If you want to consume in big quantity then the juice is a better form as it avoids teeth damage. Also, include peel in juice because it is rich in fiber and anti-oxidants and most importantly do not forget to remove seeds before crushing in the juicer.

Do not forget to wash apple properly as it eliminates any pesticides.

Nutrient data for Apples, raw, with skin

Includes foods for USDA’s Food Distribution Program

An Apple a day and Yoga routine is all Yogi need. Are you a happy Apple? Leave your comments