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 ! 

10 Tips  for Parents  – Screen Addiction in Children 

by with 2 Comments Ayurveda

Nowadays most of the parents are getting worried as most of the time their children are using gadgets with long screen time .  After the Pandemic now many of the children are using laptops for  online study  and due to excessive usage of laptops children are getting affected not only physically but also mentally .

Children are not able to concentrate or focus on anything they are doing like study or any other task . Most of the children in  the age group  of 4-8 years are wearing glasses due to weak eyesight . 

In the modern era digital devices are the best way to learn about the world and other subjects . It is the duty of parents to monitor the screen time for their child . The key to reduce screen time is to provide them options which are more interesting and engaging for them. Most of the time parents say no to screen time without providing any other alternative . 

Here are few practices you can follow to reduce the screen Time :

1. Children learn things faster by observing , so if both parents are always scrolling their phones then the child will also learn the same just by observing . You have to reduce your screen time as well if you want to inculcate the same habit in your child . 

2. Spend quality time with your child which means doing the activity which your child wants to do , so that they don;t miss the screen time .

3. Allow your child to join any sports activity as per their choice

4. Fix the time limit for the screen time for eg 2pm – 2:15 pm (not more than 10 -15 min.)  so that your child doesn’t feel that you are restricting them forcefully . It’s the same as how we fix time for study, similarly we have to set time for screen time .

4. Help your child to understand how to use technology for the benefit of learning something new rather than just wasting time .

5. Plan a digital detox hour  for your family in which no one in the family is going to use any gadget . It’s fun ! 

6. Try to limit the usage of gadgets and limit the screen time without talking too much about it . Don’t make it a big change for your child, just do it in a very light and simple way .

7. If your child is used to of having long screen time and you want to stop this habit all of a sudden , then your child face a lot of behavioural issues like throwing tantrums and misbehaving with parents , It’s like an addiction to screen time and child also need time and proper care during this transition . Start communicating with your child , show them the side effects of long screen time on eyes and behaviour ( in videos or pictures) . Sometimes showing them bad results of their habits can actually work and children stop doing the same .

8. Make sure during this transition your child must be engaged in other activities so that they don’t get bored .

9. Take this as a family challenge where everyone has to participate , you cannot align this only to the child.

10 . Don’t showcase this change as a big challenge , just show your child that it’s just there and in moderation the child can use the gadgets .

Hope these tips are going to create a positive environment at your home and help you to reduce screen time for your child and the entire family .

Share your feedback and results after practicing the above tips in comments.

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

Natural Remedies for Stress and Anxiety

by with 7 Comments Ayurveda

Nowadays people with busy lifestyle face a lot of anxiety and stress issues. Sometimes it’s related to health , job , personal relationship , study or financial issues. People are using a lot of medication to sort out these issues , these drugs provide you temporary relief but these medications have a lot of side effects . 

Here in this blog we will be discussing a few practical and simple solutions to this problem .

1. Chamomile tea –  Chamomile flowers are soothing in nature , infusion or tea made up of Chamomile flowers helps to relieve stress and anxiety .

2. Nuts and Seeds – Almonds , Walnuts , flaxseeds are rich sources of omega 3 , include these healthy snacks in your diet .

3. Nature Walk – Take out time to walk in nature for 15 min everyday , fresh air and colours of nature energises your body and makes your mind more relaxed .

4. Cut down Caffeine –  Caffeinated drinks cause inflammation in your body  , so avoid tea and coffee as much as possible .

5. Antioxidants –  Include antioxidant food in your diet such as berries , oranges , amla , cucumber, peaches in your diet .

In Ayurveda texts many herbs are mentioned which helps in managing stress and anxiety , these herbs act as a nervine tonic .

Ksheerabala Tail –  A light head massage with Ksheerabala tail on the scalp helps to relieve the anxiety .

Brahmi –  Brahmi helps to improve memory and nourishes cells of the nervous system.

Yoga and Meditation :

1. Meditation helps a lot in dealing with stress and meditation , to begin with you can sit at one place in Sukhasana ( any comfortable pose like cross leg) and focus on your breathing . There are many other ways of doing meditation liks OM chanting , Yoga Nidra and Singing bowl therapy .

2. Pranayama : Deep breathing exercises also helps to soothe your nerves ,  When you do deep breathing you inhale more oxygen which energises your body . 

3.Laughter yoga is best medicine to reduce stress and anxiety.

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

Manage your relationship 

You can always take help from a counselor to manage your relationship issues . Communication is the best tool to manage relationships. In most of the cases people make perceptions without knowing the true facts . In case you have some doubt or problem with a person , go and talk to the person ,find a solution and move on . Don’t be stuck in one place, keep moving . 

Whenever you have an argument with a person try to not drag the same for a longer duration in your mind rather think how the problem can be resolved . 

Key Point –  We can’t change or do anything for others but we can always change our own mindset and actions .

Laughter yoga exercises to reduce stress, anxiety and depression.

Holi Festival -Natural Remedies for skin and Hair as per Ayurveda on Holi

by with One Comment Ayurveda

Onset of spring brings the festival of colours for all …..Yes it’s ……HOLI !

People celebrate Holi with great enthusiasm and happiness . During spring you can see a lot of colourful flowers around you and in Holi also people plant with colours . Holi is a festival of eating delicacies and drinking thandai . At some places people play Holi with fresh flowers and at someplances they play with colours , Gulal.  Children also enjoy this festival with Pichkari (watergun ) and water balloons .

In this blog we will be discussing  how you can protect your skin and hair and  what are the preparations you can do to manage your health during this festival.

Pre Holi Practices 

Make  sure to apply Coconut oil or Almond oil all over your body , so that later on you can easily remove the colour . In Ayurveda applying oil over the body is called Abhyangam .

Oiling not only protects your body but it also nourishes your skin and takes care of  the dryness .

Colours have a significance in maintaining our health . It is also linked with the 7 chakras to influence body energy . Colours are linked with five basic elements ( Panch mahabhutas )  of this universe. 

Earth is linked with yellow colour , Water is linked with deep blue colour , Space is linked with light blue colour , Air is linked with Green colour , Fire is linked with red colour .

It is always advisable to use Holi colours made up of plant based ingredients like Henna leaves , Hibiscus flowers , Sandalwood , Kesar, Turmeric , Marigold flowers , Rose petals and many more . In Ayurveda there is a concept of ubatan in which a paste of chandan , Haldi and rose water is applied on the body . Similarly there are many other herbs which are used as ubatan . Ubatan helps to remove dead cells and nourishes the skin, it also improves the complexion of skin. 

Colours have an impact not only on our body but also in our mind and its aroma energises us . Red colour activates breathing and heart rate , Yellow colour makes you happy , Blue colour has a calming effect on your senses , so you can enjoy Holi with Natural and plant based colours .

The best part of Holi is refreshing drinks like Thandai and Kaanji , which  one can have . Thandai contains a lot of Antioxidants and it contains milk , almonds , fennel seeds, rose petals and saffron .  Kaanji is a fermented drink which is rich in nutrients and fibre.

Here are some easy recipes that you can enjoy with your friends and family .

Thandai – Holi Special 

  • 10-12 whole almonds
  • 10-12 whole cashew nuts
  • 25-30 whole black peppercorns
  • 10-12 raisins
  • 10-12 whole green cardamoms
  • 1 teaspoon white poppy seeds (optional)
  • 1 teaspoon fennel seeds
  • 1 teaspoon melon seeds
  • 1 pinch of saffron strand
  • Milk – 250 ml 
  • Sugar – 1/4th Cup 
  • Rose water – 1 tsp 
  • Chopped nuts and rose petals for garnishing 

Ingredients : 

Method:

  • Add all dry ingredients in a bowl
  • Add 1 cup water to all the ingredients and soak it overnight 
  • Blend all the soaked ingredients in a blender and make a paste 
  • Heat milk in a thick bottom pan and keep stirring it 
  • Add paste , sugar and rose water , keep stirring the milk
  • Cook for 4-5 minutes  
  • Remove from the heat and cool down at room temperature 
  • Put it in the fridge for cooling 
  • Before serving, strain it and remove all the leftover pulp .
  • Serve Thandai in a glasses and garnish with chopped nuts and rose petals

So what are you waiting for , Get ready to enjoy HOLI ….! 

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 😉

Tired of medical prescriptions, Try Laughter Prescription to improve your Health.

by with 3 Comments Ayurveda

Tired of medical prescriptions, Try Laughter Prescription to improve your Health ………When you are happy you can make others happy too which means your family and your Neighbour. Laughter is the only key which helps you to remove negative thoughts from your mind. It increases blood circulation and removes free radicals.

In many researches it has been observed that laughter has quantifiable positive physiological benefits on health . This is a therapy which is absolutely FREE OF COST , AFFORDABLE and CAN BE DONE BY ALL AGE GROUP PEOPLE .

Laughter is a response to one’s environment and situation . Laughter is a free medicine without any side effects .In the area of preventive measures one can use this therapy to reduce the stress which causes many diseases . Laughter yoga involves mild stretching , clapping , movement of the body combined with breathing exercises .It is an excellent way to keep your body and mind fit and healthy . Once you do it in a group with your friends or family it becomes very contagious .Laughter yoga ( Hasya Yoga)  releases endorphins which is also called the happy hormone. It helps in decreasing the levels of cortisol and increases the levels of dopamine and serotonin, which helps in improving mood . 
In our ancient text 6 types of Laughter are mentioned : 
1. Smita- Smile 2. Hasita – Laugh 3. Vihasita – Loud Laugh4. Upahasita – Continuous Laugh5. Apahasita – Laugh at unsuitable place and time 6. Atihasita – Excess Laugh 

Health Benefits of Laughter Yoga 

  • Improve anxiety ,depression and stress 
  • Boost your Immune system 
  • Improve Sleep quality 
  • Provide more oxygen to body 
  • Decreases body pain by relaxing muscles 
  • Improve Longevity 
  • Removes negative thinking 
  • Boost energy and strength

In one of the theories called – MCET- Motion creates emotion Theory , the body does not actually know the difference between intentionally laughing and laughing instinctively. People can simply self induce the physical act of laughing in order to get the positive effect . When a Laughter yoga therapist prescribed you a laughter prescription then you can follow the same even if you are unwilling to seek out comedy or humour .

There are many Laughter yoga teachers who provide online classes and many courses available from where you can get the benefit of this therapy. 

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

What you get in Laughter prescription :

1. Frequency –  How many times are you supposed to do any particular laughter yoga exercise ? For eg. once a week , twice a week , daily etc. 

2. Intensity –  Those who are doing laughter yoga for the first time have to make sure to follow it with low intensity and gradually you can increase the intensity .

3. Time –  For how much time one has to do each laughter exercise ? For eg 5 min, 10 min etc.

You can always improve the benefits of Laughter yoga by adding Meditation , Sound therapy and Yoga . Nowadays you will find people who are teaching these techniques in various ways .

Hope after reading this article you can include this therapy in your lifestyle to improve your physical and mental health .

Keep Laughing 🙂