Yoga For Beginners -SUN SALUTATION ( सूर्य नमस्कार)  –  Module 2 

by with No Comment Ayurveda

Hope you have enjoyed the warm up postures in Module 1 . Now time to move further and this time we are doing something which has an impact on your body from head to toe . 

Yes we are talking about SUN SALUTATION. Surya Namaskara means – bowing down in reverence to the Sun . Surya Namaskara is a series of 12 yogic asanas.It is a daily practice that helps to balance three bio energies in your body i.e, Vata (air) , Pitta ( Fire ) and Kapha ( water) . First let’s talk about the benefits you get from Sun Salutation  (Surya Namaskara)  : 

  • Improve metabolism 
  • Helps to maintain healthy digestion 
  • Helps to lose weight  and burn fat 
  • Improves concentration 
  • Make body more flexible 
  • Strengthen the spine 

How to perform Surya Namaskara 

  1. Pranamasana (Prayer pose)- Stand straight, bring your feet together and your palms together on your chest , breathe normally 
  2.  Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up  
  3. Hastapadasana (Standing forward bend)-  Exhale and bend forward from the hips ,  touch the floor with your fingers or palms and   bring the forehead as close to the knees as is comfortable . Do not strain, keep the knees straight  
  4. Ashwa Sanchalanasana (Equestrian pose)-  Place your palms on the floor beside the feet, keep the arms straight,  inhale and bring your left leg back, drop your left knee on the floor and bend your right knee . In the final posture, the left foot, both hands, left knee and toes support the body and the back is slightly arched and the head faces forward, look upwards  
  5. Dandasana (Stick pose)-   Hold your  breath and bring your right leg back then  straighten your hands and knees . Align your body in such a way that it  forms a straight line from the top of your head to your heels. Look at a fixed point in front . 
  6. Ashtanga Namaskara (Salute with eight parts)- Exhale and from Plank Pose lower your knees, chest and chin on the floor; the feet will come up on to the toes. In the final position only the toes, knees, chest, hands and chin should touch the floor .The buttocks, chips and abdomen should be raised.
  7. Bhujangasana (Cobra pose) – Inhale, keep your hands beside your chest . Slide the chest forward and raise fthe head, the shoulders, then, straightening the elbows . Arch the back into the Cobra Pose and lower the hips and buttocks to the floor . Bend the head back and look upward .  
  8. Adho Mukha Svanasana (Downward facing dog pose)-   Hold the breath, raise your hips up and lower the head between the arms so that the back and legs form two sides of a triangle . Keep the knees and hands straight ,  push the heels and head towards the floor .
  9. Ashwa Sanchalanasana (Equestrian pose) – Hold the breath and  bring your left leg forward . Place your palms on the floor beside the left foot and  keep the arms straight . Drop your right knee on the floor and bend your left knee . The back is slightly arched and the head faces forward, look upwards .
  10. Hastapadasana (Standing forward bend)- Exhale and from Half Cobra Pose bring your right leg forward , bend forward from the hips . Touch the floor with your fingers or palms and bring the forehead as close to the knees as is comfortable .Do not strain, keep the knees straight .
  11. Hastauttanasana (Raised arms pose)-  Inhale and raise your both arms up above the head, bend the head, arms and upper trunk slightly backward, look up .
  12. Tadasana (Mountain Pose)- Exhale and return to Tadasana , remain in the same posture for a few seconds , feel the energy movement and start the next round .

Precautions – Do not perform yoga asanas under following conditions 

  • High fever
  • Cough and cold 
  • Coronary artery disease 
  • Hernia 
  • Slip disc 
  • Sciatica 
  • During Menstrual cycle

Start with 5  rounds of Surya Namaskara in the beginning and increase one round every week , this way you can go upto 50 rounds of surya namaskara over a period of time . People who are not able to perform difficult asanas can do Surya Namaskara everyday and get the benefit out of it . 

So what are you waiting for …Start Today ! 

How to use Turmeric for body and mind 

by with One Comment Ayurveda
Turmeric shake

Do you know why people use Turmeric ? 
As per various scientific studies Turmeric has given benefits : • Boosts Immune System • Fights Against Cancer • Helps Prevents Alzheimer’s • Reduces Stress • Anti-Depressant• Anti-inflammatory• Decreases Risk of Heart Disease • Antioxidant • Age Reversing  

Turmeric has been used in India as a spice  for over 5000 years . Turmeric is the root of Curcuma longa plant .  Turmeric contains curcumin, a substance with over 100 pharmacological actions, including powerful antioxidant and antiinflammatory properties. For best absorption it’s important to take turmeric or curcumin with black pepper, or for it to be combined with fats , that is why in India people use Turmeric with  Milk .
Turmeric can be used externally and internally both .

Here are the dosage the you can consume 

  • 1/2 – 1 tsp dried turmeric root powder , use certified organic Turmeric 
  • Curmucin – 250 mg ( dosage can be altered as per the diseased condition) 

Simple ways to add turmeric into your diet 

  • Add in vegetable soups 
  • Add in Vegetable pulao 
  • Add in Saute vegetables 
  • Add it to a smoothie 
  • Add  to  eggs
  • Add it to roasted cauliflower   
  • Add it to your lentil soup 

Here are some Interesting Turmeric Recipes : 
1. Golden Milk Recipe 
 Ingredients: • 1 cup of organic whole milk (can be substituted with almond ) • 1 tsp Organic Ghee• ½ tsp of organic turmeric powder •1/4th tsp – Mixture of ginger, cinnamon, nutmeg and cardamom powder • Small pinch of saffron • Raw honey to taste 
Methos : 1. Warm the milk in a small pan , stir occasionally 2. Once warm, slowly add the ghee and spices while continuing to stir. Mix until there are no chunks and the powder has fully absorbed into the milk. 3. Blend all the ingredients in a blender . Serve Warm with honey .
Note : Do not cook honey in milk .

2.Turmeric Cinnamon Infusion 
Ingredients 
Water – 150 ml ( 1cup) Turmeric – 2 gms Cinnamon – 1 inch stick Black pepper – 3-4 crushed Honey – 1 tsp (Optional) 
Method :
  Bring water to a boil and simply add in the ingredients. Steep for 10-15 minutes.   

3. Almond Turmeric Smoothie

Ingredients :
1. Almonds milk (100 ml) 2. Banana – 1 3. Cinnamon – 1/2 tsp4. Honey 1 tsp
Method : Add all  of the ingredients into the blender and blend for 30-45 seconds.  

How to use Turmeric for skin 
For Acne: Mix turmeric 1/2 tps powder with rose water. Apply a facial mask for 20 minutes and rinse with cold water . 
Oily Skin:  Add 1 tbsp of sandalwood powder, a pinch of turmeric and 2 tsp rose water . Apply for 15 minutes. Rinse with cold water .
For Aging :  Mix equal portions of turmeric powder and besan with water. Apply evenly to the face. Let dry. Rinse off and scrub with cold water. 
For Sunburn : Mix 1 tsp Turmeric powder  + 1 tsp Aloe vera gel , apply on the affected area . keep it for 10 min then wash with cold water .

How to maintain Healthy Relationship 

by with 2 Comments Ayurveda

Ayurveda not only helps you to maintain physical and mental health  but it also helps to maintain healthy relationships . Once you understand the concept of Tridosha ( Bio energy) of your friends and family members , you will be able to manage them well . Thus ayurveda helps you improve your relationships .
Here are some glimpse of Tidosha (Bio-energy) 

Vata ( Air) –  These personalities are very quick in action , change their thoughts and ideas quickly and most of the time they are unpredictable . Positive features of Vata personalities are , they are creative and enthusiastic .Pitta ( Fire )  –  These personalities are very disciplined and very punctual . They have leadership qualities and have a systematic approach to do things .
Kapha ( Water)  – These personalities are very stable and slow . Most of the time due to lethargy they don’t participate in any physical activity and thus tend to gain weight . Positive features of Vata personalities are their immune system is very good and their nature is relaxed and calm.

To build a healthy relationship you must understand that you cannot ask another person to change . Most of the time relations come to an end when the person is expecting change in others and it doesn’t happen . Each personality is different and you cannot change it . Each individual has its own way of thinking and doing the tasks .

Communication also plays an important role in building strong relationships . Each person has its own habit of feeling and talking with others . For eg. Vata changes mood rapidly and often gets anxious with small problems. Pitta personalities get angry very fast and have a dominating nature . Kapha are soft spoken and easy going type of personality .

Here are some Tips to Manage healthy relationships :

1. Always care for yourself –  When you are physically and mentally fit then only you will be able to manage your relationship. Anyone talking to you get positive vibes when you are happy and healthy . So give enough time for your body and mind and do some sort of physical activity and meditation . Eat healthy , fresh , home cooked food to create a positive energy in your body . Show gratitude for what all you have in your life . 

2. Understanding –  It is very important to have understanding in any relationship . Always give time to understand the things before you jump to any conclusion or decision . Always discuss your expectation rather than just thinking that the other person can realize by themself. 

3. Show Care-  Don’t get shy to show your caring nature whether it’s your partner, child or parents . Sometimes it is important to show with your gestures how important the other person is in your life and how much you care for them . Play with your child what they want to play, help your wife in household chores and take out some time to sit and chit chat with your parents . These small gestures make a lot of difference in the life of your loved ones .

Some activities You can do together with your family and friends :

1. Gardening 

2. Yoga or any other physical activity 

3. Group Laughter Yoga or Couple Laughter Yoga

4. Cook food together 

Laughter yoga is best medicine to make your relationship.

To know more – Learn Laughter Yoga

Learn Laughter Yoga

Basic Laughter Yoga Training

Advance laughter Yoga Training

Laughter Therapy For Depression

Laughter Therapy for work Place or Office

Laughter Therapy for Insomnia

Art of Meditation

enjoy your relationship

L4

Diet and Exercises for Children During Examination

by with One Comment Ayurveda

Examination time is the most crucial period in children’s life. During this time children look up to their parents for help and support. Most of the children experience stress during this time, become. irritable, are not able to sleep well, lose interest in food, worry a lot, appear depressed or negative and have frequent headache and stomach aches.

Itis very important for a child to get mental support from the family. Right kind of nutrition generates energy in the body and also keeps the mind relaxed.

 In this blog we will be talking about the food and exercises that one can have to combat the stress during exams.

 Diet During Examinations

 Give your child a balanced diet during examination as it helps in improving performance and concentration during examinations.

 

· Prepare balanced meals, with some complex carbohydrates (whole wheat, oats, Ragi) and some protein (dal, paneer, eggs).  It will help in reducing hunger and cravings.

· Make your child eat smaller meals at regular intervals which will keep his /her energy levels up and reduce the temptations.

· Introduce healthy snacks in between meals like dry fruits (soaked almonds and walnuts ),sprouts salad, mix fruit salad etc. rather than fried and unhealthy snacks like pakoras, patties, and other fried foods which will usually leave the child craving for more in a very short time.

· Offer your child plenty of water and other liquids like coconut water, lemon water, buttermilk, milk etc. to stay hydrated.

· Try to keep sugar and caffeine intake of children to a minimum .

Exercise During Examinations

 Make sure your child remains active during exam time.

· Exercise can help boost energy levels, clear the mind and relieve stress.

· Encourage your child to get involved in several indoor and outdoor games like walking, dancing, swimming, football, Laughter Yoga etc. which will help him feel relieved from stress.

· Exercise example  (Super BrainLaughter Yoga )increases concentration and helps your child stay focused.

· Exercise Example  (Laughter Yoga and Sound therapy )helpsto improve sleep patterns also.

***** Like to learn laughter Yoga which helps you to release stress, anxiety and depression during exam details areas below
To know more – Learn Laughter Yoga Learn Laughter Yoga Basic Laughter Yoga Training Advance laughter Yoga Training Laughter Therapy For Depression Laughter Therapy for work Place or Office Laughter Therapy for Insomnia Art of Meditation

 

Tips to Overcome Stress

· Talk to your child about their work.

· Allow your child to have 8 hours of regular sleep.

· During the day allow your child to listen to soft music to overcome the stress.

· Help your child to get enough sleep as good sleep will help improve thinking and concentration.

· Help them to study and revise.

· Tell your children that feeling nervous and anxious is normal, but the key is to put those nerves to positive use.

· Avoid criticism and listen to your child, give them all the support and help they need.

All The Best  Kids 😉