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9 Tips for self-care | How to practice self-care

noreply@blogger.com (Tejashree Bhivgade) — Thu, 27 May 2021 14:18:00 +0000

Tips for self-care

Talking about it honestly, it has become known from the covid pandemic. Locking inside the room for a prolonged time made us rethink about ourselves and made take care of ourselves, isn't it?

So how to self-care, as there are many factors to be considered and how does it work for you. Now the time comes to know tips for self-care when you are living in the community.

What is self-care?

The definition of the term self-care which has been becoming popular now days is individual practice for managing health without professional or medical aid.

It turned complicated right!!

Let me describe it in more comprehensive words for the human brain.

Self-care can be reckoned with by taking daily actions for better yourself. That you can say improvement by small-small changes in daily routine, scheduling Alone time with books or spending time in gardening and many more ways to do. So that, that will result in positive changes and makes you feel good and fortunate about yourself.

We have to take actions on behalf of maintaining life for Health and Emotional well-being.

When you start to work on yourself, you just not make sure that you are the best possible that could be, say the best version and also You work full of energy for 'healthy me'.

Why self-care is important?

We know more or less, the current situation has affected our life. We are being isolated from the loved ones.

In fact, we don't have vacations to look forward for little change in environment as per safety is concerned. Don't know when the travel restrictions will lift. No other festives to cheer up ourselves, we have been celebrating at home. Don't know when everything is gonna be normal but thinking positive is the only way to test your inner strength.

Now, this is the time to strike the goals. You just can't sit steadily for changes you want to see in the world in a situation like this. The world will make difference if you start now for taking self-care of yourself.

Effective self-care, it will be only considered only when stress is reduced and connecting yourself to strengthen natural you. It will be a good example for them who looks up to you.

Most people confuse self-care with selfishness, stop thinking about it right now.

Self-care is one of the most selfless things you could know.

9 Tips for Self-care | How to practice self-care?

1. Schedule

image credit: iStock

In the tips for self-care, primary and functional things that come to mind are scheduling your time for self-care. When it comes to self-care, we often end up making excuses. Rather we would do some other stuff which we feel so that is important. We might be doing binge-watching on Netflix or caring out a daily routine. If we are not used to self-care then it will be more difficult to figure out what self-care means to us. Like which tips for self-care apply to you. If this is the case, then you will be benefited by taking out 'me time' for yourself.

Daily or weekly by which you are convenient.

2. Physical activity

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When things come to physical, we just overlook our physical activity that's why adding it in tips for self-care.

When thinking of mental and emotional health, why to just neglect physical health. Researchers say that your mental, emotional and physical health are interlinked.

There is a mind-body connection through which our body responds. You might have felt when we are in an emotional state our body tends to show unfit to that state and when we are positive, strong, healthy state it replicates more energy to you that's how the cycle runs in the body.

So make it a point daily indulging yourself in physical activity. It could be jogging or yoga, you have to change the state of sedentary life to active life. It won't be happening very quickly but not that difficult to achieve. Don't do it being harsh on you, make sure that brings happiness to your life.

3. Meditate

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It becomes very hard to feel fulfilled when you are focusing on negative thoughts in life. I have read it somewhere on the internet that positivity attracts positivity and vice versa. So according to that statement changing mindset could be a better option to choose right. Meditation allows you to focus on Inner you, it helps in clearing your mind. Saying more precisely, it turns you to self-care. It has proven benefits in reducing stress, Regulating moods, and making more productive.

This tips for self-care might work for you.

read on: yoga practices for beginners

4. Change the mindset

image credit: iStock

Like we talk, changing your mindset could get you more on self-care and bring your life on track. Instead of focusing on negative and pale things in life, learn to bring abundance in life.

This might be the most life-changing self-care idea for you. There are things we keep on thinking and thinking about without actually working on them. We try to build a castle in the air.
Reframing our thoughts and shifting focus may help you in that case. Although it takes time joy of accomplishing it is immense. In the same way, Self-care is not that easy to practice but getting it will make you more confident, more yourself, and more successful.

5. Eat nutritious food

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When we say nutritional food, one thing comes to mind all savory, mouth-watering meals are going away in this tip of self-care. But envisioning cupcakes, fast food could be of a good way of self-care. Until and unless you are offering yourselves for once in a week.

Incorporating leafy greens, protein-rich iron nutrition is the most sustainable way for energy.

If we start thinking of food as fuel not like a reward will bring you changes of course in a positive way.

By the way, we eat food for living not for eating.
This tips for self-care might be one for you.

6. Say no to bothering things

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Saying 'no' is one of the tips for self-care that most people find trouble with. From Work to personal life, it seems you are saying always 'yes' when people ask you for something. It's good to help someone but it's also important to know when to say 'no'.

Carefully choose to say 'yes' when things come to you. This is the most and crucial tip for self-care that one can have today. Make ensure that you are agreeing to activity only when activities or requests are aligned with your values and that brings happiness to you. Following your passion could be one way Self -care activity and you can Create seamlessly business or life you love.

read on: the reason for our sleep and its importance

7. Practice staying gratitude

image credit: Stock

Self-care does not involve major changes to make in life. You have to reflect on your morning. Instead of reaching out to your phone and hitting snooze mode while waking up in the morning, go for the daily primary routine.

The 10-minute exercises are required to become conscious about your breathing, visualization, practice gratitude and focus on newfound positive energy and use it for what you want to have in life that is necessary.

Having a morning routine could help you to be on track throughout the day. This tip for self-care is ambiguously gonna work for students as studying from home one could find difficult.

8. Get some hobby for fun

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Cultivating new hobbies could be better tips for self-care because we can find more self-time as we choose which activity to go for.

Think about when was the last time you felt pure joy like you danced around the home when tuned your favorite song or you sang the song loud to feel and enjoy it. The answer to this you might not find, you could have created a comfort zone in working but think about working on a new piece of art or project around the house.

It's not our fault that we forget about taking care of ourselves when we are under stress. It's easy to forget about self-care. We usually run for social media for a break but that doesn't bring you fun or happiness, how it could be when you are not involved in the activity. It's difficult to make a mindset of having fun for its own sake by distancing from online media.

So step out from the computer and mobile. Take a break from checking emails on weekends. Forget about what the world wants to be and be concerned for it. Go somewhere out and have fun.

9. Use self-care products

image credit: Stock

Adding self-care products is one of the crucial tips for self-care that I could give. When you look good when you are comfortable with your own skin and you take care of yourself makes you feel confident. It's like an ornament that one wears for self-confidence.

self-care products could be supplements, nutritional shakes, or skincare products. I always prefer to go for beetroot carrot juice whenever I find a stall to buy. It's my favorite organic juice without sugar. these supplements or nutritional shakes can help you to build a strong immune system.

When you have proper nutrients intake, you feel better physically and mentally and have more energy to spend on others. when you are choosing self-care products, must do research and check ingredients that which is more suited for you. Getting effective and safe supplements is the priority.

Outline

Don't forget self-care is a personalized and individual practice, if we won't work on it then who will?

What's important is incorporating these tips for self-care that relate to you and bring you inner peace. try to make luxuriate in hobbies and activities.

Incorporate these tips for self-care into your normal routine so you feel continue energetic and excited about your goals. Whenever you feel so you are wasting your time then remember the way you engage in yourself is yours alone for improvement.

Daily yoga practices for a healthy body | Basic Yoga asanas to start in the beginning.

noreply@blogger.com (Tejashree Bhivgade) — Thu, 20 May 2021 19:03:00 +0000

Daily yoga practices for a healthy body.

Yoga is an ancient practice that is originated in India. It is the 5000-year-old body of knowledge. It includes movement, meditation, and breathing techniques to promote mental and physical well-being. It has become an essential thing in life to do daily yoga practices for a healthy body.

If you are thinking that yoga is just all about bending and twisting your body in an awkward way then it’s time to rethink. The term yoga derived from the Sanskrit term 'Yuj' which means ‘to the unit or integrate’.

There are many yoga poses or daily yoga practices to do. Every yoga pose is specific which lies to each person on basis of their need and you can make a daily yoga routine.

It could be done with and without any professional coach that depends upon the injury you have that time.

Yoga is about harmonizing the body with the mind and breath using various breathing exercises, yoga poses (asanas), and meditation. So why not develop a habit of daily yoga practices for a healthy body.

Basic Yoga asanas to start in the beginning:

1. Tadasana (Mountain Pose)

Yoga Pose: Tadasana (Mountain Pose); Gives steadiness; image credit: iStock

The list of daily yoga practices comes in number (1). This yoga teaches us to stand with steadiness like a mountain.

The name Tadasana is originated from the Sanskrit word 'tada', tada means a 'mountain', 'asana' means 'posture'. It is starting position of all the asanas. It is important and essential to add to a daily yoga routine.

Procedure:

Stand up in an attention position for this asana. Lift your arms slowly in an upwards position then Stretch your hand upwards. Raise your heels, and come on your toes slowly. Also, pull up your body upwards to the ceiling. After some time breathe out slowly and come to the earlier position. Repeat the same yoga 10 to 15 times.

Benefits:

Helpful in developing physical and mental health.
Reduces fatness.
It cures constipation.
Cures body upset stomach.
It improves body posture.
Alleviates sciatica (pain that originates within the lower back and travels to the back of the legs).
It is a wonderful posture for those who want to increase their height.
It helps in treating high blood pressure.

Precautions and Contraindications:

If you have got low blood pressure you must not try this yoga posture.
In case of headache or sleep disorder like insomnia, you must not go for this posture.
Individuals, who are suffering from blood circulation issues like faulty valves, should not perform this posture.

2. Vrikshasana (Tree Pose)

Yoga Pose: Vrikshasana (Tree Pose); Improves balance and strengthens legs and back; image credit: iStock

The list of daily yoga practices comes in number (2). This yoga practice provides you a sense of grounding. It improves your balance and strengthens your legs and back.

The name Vrikshasana comes from the Sanskrit word 'vriksh', which means 'tree'. If you are wishing to strengthen your legs then it is good to add this to your daily yoga routine.

Procedure:

Start with tadasana, standing straight with feet shoulder-width apart and arms at sides. Distribute weight across each foot. Take a couple of breaths and find an area or object within the area to focus your attention. Shift your weight to your right foot slowly. Now Bend the left knee smoothly and place the sole of the left foot against the inner right thigh. The toes should be pointing down and your pelvis should be fully straight. Stretch your arms straight up toward the ceiling with palms pressed together forming an inverted V. when your time is over then slowly reform to the previous position. Repeat yoga 10 to 15 times.

Benefits:

Calms and makes you focus on your mind.
Ankles, calves, and thighs get strengthen.
Elongates your spine.
Stretches your chest, shoulders, inner thighs, and groin.
Improves posture and reduces the looks of rounded shoulders in older adults.
Relieves the symptoms of sciatica (pain that originates within the lower back and travels to the back of the legs).
Lessens the symptoms of plantar fasciitis (pain and inflammation within the heel and bottom of the foot).

Precautions and Contraindications:

Do not rest the sole of your foot against the kneecap of your standing leg this puts spare pressure on the joint.
Do not rush within the pose because it takes time.
If you have got insomnia, experiencing light-headedness or dizziness, or suffer from frequent headaches or low blood pressure don't practice it then.
If you have got high blood pressure don't raise your arms overhead during this yoga.

3. Adho Mukha Svanasana (Downward-Facing Dog Pose)

Yoga Pose: Adho Mukha Svanasana (Downward-facing dog pose); Stretches hamstrings, chest and elongates the spine, provides blood flow to the head; image credit: iStock

The list of daily yoga practices comes in number (3). This pose stretches hamstrings, chest and elongates the spine, providing further blood flow to the head. It offers a sense of energy power. This yoga is done by using your hands and knees in such a way that it looks like a table pose. This is one of the yoga we have added to the daily yoga routine.

The name comes from Sanskrit words 'Adha' means that down, 'mukha' means that 'face', 'svana' means that 'dog', and 'asana' we know it already, that means 'posture'.

Procedure:

Stand on four limbs, so that your body forms a table-like structure. exhale slowly and gently raise your hips and straighten your elbow and knees. Check that your body forms an inverted ‘V’. Your hands should be in line with your shoulders, and your feet should be in line with your hips. Confirm that your toes point outwards. Press your hand into the bottom and lengthen your neck. Ears should touch your inner arms, you must gaze to your navel. Hold yoga position for few seconds then bend your knees and come to the table position.

Benefits:

Increases flexibility in your hips, back, and legs
Reduces cartilage and joint breakdown.
Helps to strengthen ankle joints and shoulders.
Relieves back pressure and tension, particularly within the sciatic nerve (a long nerve that runs from the lower a part of your spinal cord all the way right down to the backs of your thighs).
Elongates the spine when done with proper alignment.
Can be calming after strenuous poses.
Stretches gluteal muscles.
Strengthen quads, hip flexors, and knee joints.
Helpful for lower high blood pressure.
Helps restore full vary of motion in your hips.
Prepares your body for backbends and a lot of complicated, seated postures.

Precautions and Contraindications:

If you've got an acute ankle, knee, lower back injury that you're being treated then don't go for it.
If you're pregnant then do not go for this yoga practice or just avoid the restorative version of this yoga (chest right down to the floor), it's best to stay your torso in an upright position as much as possible.
If you've got high blood pressure you must not hold this pose for over 30 seconds.
If you've had eye surgery recently you must not do this yoga.

4.Trikonasana (Triangle Pose)

Yoga Pose: Trikonasana (Triangle Pose); Stretches the legs and torso, mobilizes the hips, and promotes deep breathing; image credit: iStock

The list of daily yoga practices comes in number (4). Its advantages are that it stretches the legs and torso mobilize the hips, and promotes deep breathing, enlivening one with animating effects.

The term Trikonasana is originated from the Sanskrit word 'tri-kon', which means 'tri-angle' (triangle).

Procedure:

First of all stand with your legs apart. Then raise the arms sideways up to the shoulder level. Bend the trunk sideways and lift the right hand upward. Touch the ground with left hand behind left foot. After some time, do this yoga practice with the other arm in the same method.

Benefits:

Strengthens the legs, knees, arms, and chest.
Helps in boosting digestion and stimulates all the abdominal organs.
Increases mental and physical equilibrium.
It lessens stress, anxiety, back pain, and sciatica.
Helps in increasing height.
Helps in reducing excess weight.
Enhances blood circulation.
It is also useful in reducing excess fat around the waistline.

Precautions and Contraindications:

If you're suffering from diarrhea, low or high blood pressure should not attempt trikonasana.
The person having cervical spondylosis should not perform this should not.
Migraine patients should discuss with their doctor before doing this yoga.
Headache and insomnia individuals should also avoid triangular yoga.
Neck, back, and spinal injured patients must take a distance from this asana, simply not do it.
If you're feeling uncomfortable during the pose then leave it.
A one who has respiratory issues should not go for this yoga practice.

5. Kursiasana (Chair Pose)

Yoga Pose: Kursiasana (Chair Pose); Strengthens the muscles of the legs and arms; image credit: iStock

The list of daily yoga practices comes in number (5). A powerful asana that strengthens the muscles of the legs and arms. It builds your self-will and has an energizing impact on the body and mind.

The term kursiasana is originated from the Sanskrit word 'kursi', which means 'chair'. If you are wishing to strengthen your muscles then must add it to your daily yoga routine.

Procedure:

First, stand up and keep the distance between the two legs should be equal. Your back should be straight and therefore the face should be in a forward direction. Raise your hands to shoulder height, keep an equal distance between your hands. Fold your body from the knees, distribute the complete weight of your body on the knees and hips. Your spine should be straight. Now chair pose is done. Take the breath slowly in and let it out slowly. Stay in this position, according to the power of your body (if feel uncomfortable then leave this yoga pose at that point), and Leave this pose at the end slowly.

Benefits:

Lifting your torso and arms builds strength in arms, shoulders, and back.
Strengthens the lower body while stretching the upper back.
Increases the circulation of blood within the body, which cures skin issues, heart issues, and kidney issues.
Helps in building strength and stability within the shoulder joints.
Strengthens inner thighs (adductor muscles), posterior chain (back muscles, butt, hamstrings), hip flexors, quadriceps, and calf muscles.
Builds strength for the muscles that support the knee.
Engages the deep core muscles.
Increases the strength of the internal organs of the abdomen.
Digestive power boosts and relieves gas problems.

Precautions and Contraindications:

If you have got high blood pressure, keep your arms down or in Anjali mudra (Prayer Position).
If you have got a hip injury, you should bend your knees less, use a chair for support, or skip the pose entirely.
With an ankle injury, should not do at all this yoga practice until your injury heals totally.
If you have got a knee injury, you'll be able to make this, you can less intense by bending your knees less than indicated within the pose breakdown.
Do not practice this yoga practice over the capability of your body.
The beginner should try this 2 to 3 times only.
This yoga practice should be done on the advice of a doctor for cervical and hernia patients.
Heart patients should also not do this yoga pose.

read now: how to build strong immune system?

6. Naukasana (Boat Pose)

Yoga Pose: Naukasana (Boat Pose); Tightens abdominal muscles and strengthens the shoulders and upper area of the back; image credit: iStock

The list of daily yoga practices comes in number (6). If you are wishing to tightens the abdominal muscles and strengthens the shoulders and upside area of the back then must add it to your daily yoga routine. It provides the professional a sense of stability.

The term Naukasana is originated from the Sanskrit word 'nauk', which means 'boat'.

Procedure:

First, come within the state of Dandasana (staff pose). Now place your hip firmly on the ground. Bend your legs with the knee and raise them within the air. The position should be such as you are sitting in the boat, however, the feet should be in the air. Keep your hands straight in the air. The position of the hands should be within the direction of the face. Your weight is on your hips. you've got to be in this state for a minimum of 30 seconds. Now leave the breath come down slowly. Repeat this yoga practice again.

Benefits:

Tones and strengthens your abdominal muscles.
Improves balance and digestion.
Stretches your hamstrings.
Strengthens your spine and hip flexors.
Stimulates the kidneys, thyroid and prostate glands, and intestines.
Aids in stress relief.
Improves confidence within you.

Precautions and Contraindications:

Do not do this yoga practice if you've got low blood pressure, severe headache, migraine, or if you've got suffered from some chronic diseases or spinal disorders within the recent past.
Asthma and heart patients are strongly advised to not do this yoga practice.
Women should not do Boat asana (Naukasana) during maternity and therefore the first two days of the menstrual cycle.

7. Bhujangasana (Cobra Pose)

Yoga Pose: Bhujangasana (Cobra Pose); strengthens lower back muscles, cushion the spine, triceps; image credit: iStock

The list of daily yoga practices comes in number (7). If you are wishing to strengthen the lower back muscles, cushion the spine, triceps, and want to open the chest to increase inhalations then must add this into your daily yoga routine. It additionally makes your spine versatile.

The term Bhujangasana is originated from the Sanskrit word 'bhujang', which means 'cobra'.

Procedure:

Before practicing Bhujangasana, we have to warm up the spine first. otherwise, the stress will fall on our spine. To warm up your spine, you spread each leg forward and try to hold the toes along with your hands. Doing this puts a gentle strain on your spine and causes you to warm up. let’s begin the cobra pose. First lay on your abdomen. Keep the palms on the side of the shoulder. The elbow should be on the ground and attached to the torso. Deep inhale and lift the torso with the help of the Elbow. Tilt the neck backward and spend a while in this position. Now slowly exhale and come to the previous position. Raise your torso on the palms. don't forget to take deep breaths while doing this. Now bend your knees and elevate your torso with the palms. And keep in this yoga position for as long as possible.

Benefits:

Makes the body flexible, particularly it makes your chest and waist muscles flexible.
Beneficial for diseases associated with the spinal cord.
Yoga practice controls the circulation of blood within the uterus of women.
Removes any stomach-related diseases like gas, upset stomach, constipation.
Yoga practice relieves shoulder and waist tension.
Fatigue and stress are eliminated and therefore the mind gets fresh.
It proves to be very helpful in asthma and respiratory illness.
Makes your face glow. It cleanses your facial nail pimples and brings redness to the face.
Stronger erector spinae (extensors of the back — the muscles on your back that cause you to stand up straight, and take you into a backbend).

Precautions and Contraindications:

A person with spine injuries should approach this yoga pose with caution and discuss their yoga practice with their medical doctor.
If you're pregnant, you must not attempt Bhujangasana yoga practice or learn to use yoga bolsters and other props, so that no pressure on your abdomen.
The one that has a crack within the rib or wrist should not do this yoga practice.
If you had an abdomen operation recently or have had a hernia operation, don't pose.
A person having neck or cervical issue or having spinal disc issue then don't attempt the cobra yoga pose.
If you've got a headache, high blood pressure, or critical respiratory illness problem then avoid the yoga pose.
While doing this posture don't overstress your spine.
During yoga do inhales and exhale properly, don't stop your breathing.
Keep your body within the proper position. sometimes while doing your legs and hands raise unexpectedly.

8. Paschimottanasana (Seated forward bend)

Yoga Pose: Paschimottanasana (Seated forward bend); This asana helps in rising the flexibility of the hamstrings and hips and elongates the spine; image credit: iStock

The list of daily yoga practices comes in number (8) only a few more to add to the daily yoga routine. This asana helps in rising the flexibility of the hamstrings and hips and elongates the spine.

The term is Paschimottanasana originated from the Sanskrit word 'paschima', which means the back of the body, and the word 'uttana' which means 'straight or extended'.

Procedure:

First of all, sit in Padmasana (lotus position). Unfold each of your legs forward. The paws of the two legs should be joined together. Straighten your torso as well and your feet and torso should have an angle of 90 degrees. Put your hands on your knees then Take a deep breath and slowly move the hand forward and hold the toe of your foot. Stay here for some time and take 2-3 deep breaths. Slowly fold the elbow and slowly rest the elbow on the ground. Now touch your forehead on your knees, stay for some time and breathe in and out. Now slowly leave this yoga pose.

Benefits:

Stretches hamstrings and gluteal muscles (butt and outer hips), quads, abdominals, and knee joints.
Cures diseases associated with the gut, and liver.
It cures all diseases associated with respiration.
Strengthen your torso, thighs, elbow shoulder, and neck.
Posture helps to overcome stress, anxiety, and depression.
Paschimottanasana will increase concentration and focus.
Cures all urinary-related diseases.
Beneficial for women those who have period disorder problems.
Elongates the spine once finished proper alignment.
Builds strength within the shoulders.
Strengthens biceps, if done with bent arms, and triceps, if done with straight arms.

Precautions and Contraindications:

If you suffer from the herniated vertebra discs, don't bend forward completely.
If you've got sciatica, bend your knees to safeguard the low back or skip the yoga pose altogether.
Hamstring injuries can cause discomfort during this yoga pose. Rather than practicing this with straight legs, bend your knees.
If you've got an abdominal hernia, then you should not do this yoga pose till you're cured.
The person who has high B.P, blood pressure, neck pain, should not pose it.
Even the one who has heart disease should not do this yoga pose.
Pregnant women should not do this yoga pose because that will lead to bad results for the child.
Do not put an excessive amount of stress on the body while forward bend.

9. Balasana (Child's Pose)

Yoga Pose: Balasana (Child's pose); Restful posture helps let go and surrender; image credit: iStock

The list of daily yoga practices comes in number (9). This restful posture helps you let go and surrender quite a refreshing daily yoga routine to add. It restores vitality physically, mentally, and emotionally. Insert the pose between challenging asanas, and practice with closed eyes, listening to the sound of your breath.

The term is Balasana originated from the Sanskrit word 'bal', which means child.

Procedure:

First, sit in the Vajrasana (Diamond pose) posture. Straight the spine and straight the head. Take a deep breath, and bend your torso from the hipline. Slowly move your upper body down towards your knee. When you make down your head, at the same time place your hand backward. The inverted part of your hand should touch the ground. Try to touch your head to the ground. This is the final position of Balasana. In this position, you look like a child in the womb of the mother. Keep this for 15 seconds if you are a beginner and for an expert at least 1 minute. Slowly return to the original position.

Benefits:

Stretches back muscles.
Helps tone your pelvic muscles.
Creates space for your sciatic nerves and can help relieve SI joint / lower back pain.
The shape of the yoga pose encourages introspection and contemplation.
Is a passive opening for your hips.
Stretches your quadriceps, knees, and the fronts of your shins and ankles.
Elongates your lower back.
Helps in alleviating stress and anxiety.
Increase the stretch in your hips and ankles and the strength in your arms, shoulders, and back.
Relaxes muscles across the front of your body (like your abdominals and chest), which can get tight because of sitting and working.
Supports the lengthening of your quads, glutes, and the front of your ankles and shins.

Precautions and Contraindications:

If you have knee or ankle injuries, you may prefer to substitute a different resting yoga practice such as Savasana.
People with very weak hips or lower back muscles should go for Virasana yoga practice to help to build strength before attempting Balasana.
The shape of the yoga pose encourages your pelvic floor to relax. If you have incontinence or diarrhea it is advisable not to do.
When we bend forward do not put any extra stress on our spine.
Your head should touch the ground completely while leaning forward.
Your hands should be backward and touch the ground inverted.
Do not bow for more than 30 seconds.
Pregnant women, high BP patients, heart patients, hernia sufferers, and cervical patients should not do this asana.

10. Sukhasna (Easy pose pleasant pose)

Yoga Pose: Sukhasana (Easy pose pleasant pose); Comfortable position for pranayama; image credit: iStock

The list of daily yoga practices comes in number (10). Sukhasna is a comfortable position for pranayama and meditation. It gives the practitioner a centering effect. All the other asnas are done to eventually make the body feel comfortable to be able to sit in this position for meditation. This asana takes the yoga practice beyond its physical dimension and helps you get in touch with your spiritual side.

The term is Sukhasna originated from the Sanskrit word 'sukh', which means pleasant. For spiritual practices one must add this in daily yoga routine.

Procedure:

First of all, you should sit in an open field or open space. Now you sit with a quartet. Your waist should be perfectly straight and your face should be forward to place both your hands on the knees. Close your eyes and start breathing and exhaling. Focus all your attention on the breath and slowly eliminate the thinking from your mind. Slowly, your eyes and brain will be cooling. This is the last state of Easy Pose, now remain in this state for at least 1 minute. Now slowly come out of this posture. Practice this yoga Sukhasana at least 5 to 10 times daily.

Benefits:

Beneficial for your mind. It calms your mind.
Students must do this yoga practice as this pose develops their mental development and improves their memory and concentration.
Type of glow begins to appear on the woman's face.
A yoga practice develops positive energy in the body.
Whether it is stomach or foot, eliminate all types of disease from the root.
Acts as a preparatory yoga pose in mediation learning.
Important for pregnant women, it removes stress from their brain which makes the baby healthy.
Helpful in correcting all minor diseases.

Precautions and Contraindications:

A patient with knee complaints should do this yoga carefully. Knee pain may increase if precautions are not taken.
The patient with headache and insomnia should not do sukhasana as it affects their mind.
Patients with piles, fistula, and the hernia should not do the easy pose.
High BP patients should pay special attention while performing yoga practice.
If you have pain in your neck and back, do not go for this yoga pose.

Summary

Yoga is an ancient practice that we are following and it has changed over time.

We are using modern yoga emphasizes poses that are designed to stimulate inner peace and physical energy. It is revolving around cultivating mental focus and expanding spiritual energy.

We have learned ten basic yoga poses to do for daily routine in detail in this article.

Making habit of daily yoga practice for a healthy body can support to have a balanced, active lifestyle.

Why do we sleep?

noreply@blogger.com (Tejashree Bhivgade) — Wed, 12 May 2021 13:01:00 +0000

Why do we sleep?

Sleep is indispensable function for good health. In fact, we need sleep to survive- just like we need food and water. So, it’s no wonder we spend about one-third of our time in sleeping.

Many biological processes happen during sleep: The brain stores new information and gets rid of toxic waste. Nerve cells communicate and reorganize, which helps brain for healthy functioning. The body repairs cells, restores energy and releases molecules such as hormones and proteins. The processes are critical for our overall health. Without them, our bodies can’t function correctly.

When we work on our any project, sometimes it takes lot of time, sometimes it just happens at a glance. The reason is our body clock.

From sunrise in the morning to the sunset at evening there are number of enzymes working. Some makes us alert some makes us tired some say wake up its morning, some says sleep because its night.

Let’s take a closer look at why do we sleep, along with what happens if we don’t get enough sleep and many mysteries to unlock.

A lot is still unknown about the purpose of sleep. The topics which we are going to know are-

How do we feel sleepy and how does the brain reacts?
How does body recover during sleep?
Why do we need to sleep?
How much sleep do we really need?
What does the brain do when we are in deep sleep?
Why do we dream?
Does body paralyses in sleeping?
How does body know to wake up?
Why body does never feels to pee when at sleep?
Why nightfall happen when at sleep?
What happens if we don’t get enough sleep?

Let’s dig into the topics.

sleep

How do we feel sleepy and how brain reacts?

When sun sets at night, the red and orange colors of sunset activates retina which increases melatonin hormone in the eyes.

Melatonin is that hormone which is reason we feel sleepy at night. It makes us tired and in that way eyes close and we are not in condition to work anything. Brain gets signal that it’s time to sleep.

Brain replaces high frequency signals which worked throughout day to be hyper active to low frequency waves. Low frequency waves slowdowns the actions and makes brain relax.

How does the body recover during sleep?

When we turn to sleep mode our growth hormones gets activated. Like every machine has to be maintained by giving proper oiling and servicing in that same way our body goes to workshop where every type of cell damage, skin damage, muscle damage, hair damage and injury heals at night.

If you have question why babies keep sleeping for so many hours, here’s the answer because growth hormones are more secreted in them which is essential for their further growth of course there are many things to grow.

But that doesn’t mean, after becoming adult we don’t require sleep as all growth which has to be done is completed in early stages.

Why do we need to sleep?

Body is like computer, yes you get it right where brain is a processor. When a computer doesn’t work properly, what we more likely to do, we shut down the computer- just to restart it and make it properly function. In that same way sleeping is our restart function.

How much sleep do we really need?

Scientist research made it clear that sleep is important at any age and given recommendation chart for each age group.

sleep recommendation according to age group

What does brain when we are in deep sleep?

Things we have realized or picked up during the day are filed in memory from research and when we are at deep sleep brain starts analyzing it.

The process is particularly important for creating long-term memories and which are not so important gets deleted.

Why do we dream?

Dreaming is part of healthy sleep. Good sleep has been connected to cognitive function and emotional health, studies also linked it to thinking, memory, and emotional processing.

Does body paralyses in sleeping?

After deep sleep, rapid eye movement (REM) phase begins where body is fully paralyzed but eyes continue to move which turns us into a dream.

where blood pressure, heartbeats , breathing process speeds up throughout the process.

Muscles paralysis is temporary, some scientists think this might be because the physically body doesn’t act in dreams.

Dream structures through emotion which brain have encountered in day time. That’s why people say not to watch scary movies, TV series at night or say not to watch crime scenes to children.

In this process, many a time we feel we had 2-3 dreams at single sleep, isn’t it?

Yes, it happens after completing first dream body goes into deep sleep then again starts to dreams.

Even body temperature decreases which say take a blanket you need it.

How does body know to wake up?

wake up morning

As sun arises, stress hormone cortisol function activates, it wakes up in the morning and we get consciousness that wake up its morning.

But waking up as alarm rings could be dangerous. how?

Even if you have got conscious but every part of brain never wakes up at same time, parts aren’t ready to start quickly.

That’s how body restarts in the morning.

Why body does never feels to pee when at sleep?

Body says to go toilet after every two hours of the day, sometimes we have chain of rounds to bathroom but at night it doesn’t.

Thanks to ADH, an anti-diuretic hormone released by the brain which switches off the need to urinate so often overnight from research.

Why nightfall happens when at sleep?

human falling down

According to research, it’s because of hormonal changes in frequently. It’s likely to happen mostly in teenagers, teenagers are at puberty where hormones keeps fluctuating.

When girls are at puberty, menstrual cycle begins and hormones like luteinizing, follicle-stimulating, estrogens and progesterone which works simultaneously by increasing and decreasing level of secretion.

But why night fall in boys, even hormonal changes aren’t frequent because it’s just testosterone.

It is called nocturnal emission. In male body, secretion of semen is continuous process. As old semen is ejaculated from body and new semen is secreted. If old semen is not expelled from body or it is secreted in excess then body itself ejaculate which may be in form of leakage in sleeping phase. So how body does it?

At night brain controls all emotions of body so when things come to sex which is untouchable topic to speak about, brain turns those emotions into dreams which activates sex hormones and says it’s time to ejaculate old semen and its normal for twice a month if happens frequently then it may be time to go to the doctor.

What happens If we don’t get enough sleep?

As we know sleep is vital mode to us, when we are sleep deprived dark circles and swelling arise under the eye that means growth hormones have not got enough time to repair it.

One more thing you will be surprised to know that reason to happen accidents are because of lack of sleep, the body is in confusion state at night to a situation whether to sleep or be alert.

Summary

Sleep keeps us healthy and well functioning. It lets your body and brain repair, restore and re-energize.

If you don’t get enough sleep, you might experience side effects like poor memory and focus, mood changes and weakened immunity.

Most adults need 7 to 9 hours of sleep each night. If you’re having trouble in sleeping, talk to your doctor. They can find out the underlying cause and may help to improve the quality of your sleep.

How to build strong immune system?

noreply@blogger.com (Tejashree Bhivgade) — Mon, 03 May 2021 10:19:00 +0000

A strong immune system helps to stay healthy.

What is immune system?

The immune system is defense force of the body which fight against every foreign invader come in contact. To win every battle inside the body we have to strengthen them and make it a strong immune system.

The immune system comprising of cells, tissues, organs and proteins. Together, these carry out bodily processes that fight against pathogens, which are the viruses, bacteria, and foreign bodies that cause infection or disease.

Immune system keeps the record of pathogen (microbe) which it has encountered in its life span till now and builds antibodies to kill them. Whenever in future it recognizes foreign invader, it releases antibodies to fight against them.

So you must be thinking about if it is this much important to our body so how to boost immune system and make it strong immune system. Here's a solution, taking specific foods into the diet strengthen a person’s immune response.

Keep reading to know how to build strong immune system by incorporating 15 foods that boost the immune system.

What are foods for strong immunity system?

A diet plays a vital role in staying healthy. The following foods may help to build strong immune system:

1. Citrus fruits

Citrus fruits are an excellent source of vitamin C, because we can't produce and store vitamin C, we have to take it in our diet list.

Vitamin C enhances synthesis of white blood cells which is key to fight against infection. It is easy to have citrus fruits daily.

Popular citrus fruits are:

Oranges

Grapes

Lemons

Clementine

Tangerines

Limes

many people turn to these fruits when they feel a cold developing.

2. Red bell pepper

If you think citrus fruits are only source of vitamin C then you will be surprised

to know that red bell pepper contains 3 times more that oranges of Florida.

Also it has beta carotene. For people trying to avoid the sugar in fruit, red bell peppers are an excellent alternative source of vitamin C.

Stir-frying and roasting both preserve the nutrient content of red bell peppers better than steaming or boiling from trusted source.

3. Blueberries

Blueberries contain a type of flavonoid called anthocyanin, which has antioxidant properties that can help boost a person’s immune system. Study from trusted Source noted that flavonoids play an essential role in the respiratory tract’s immune defense system.

Researchers found that people who ate foods rich in flavonoids were less likely to get an upper respiratory tract infection, or common cold, than those who did not.

4. Kiwi

Like citrus fruits, kiwis are naturally enriched with a ton of essential nutrients, containing folate, potassium, vitamin K, and vitamin C.

As we know already, vitamin C boosts the white blood cells, while kiwi’s other nutrients keep the rest of your body functioning properly.

5. Papaya

Papaya is another fruit loaded with vitamin C. The daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

6.Turmeric

Turmeric is a yellow spice that we use in cooking. Consuming turmeric improves a person’s immune response. This is due to the qualities of curcumin, a compound in turmeric. Curcumin has antioxidant and anti-inflammatory effects.

Research shows that high concentration of curcumin helps to cure exercise induced muscle damage.

7. Broccoli

Broccoli is source of vitamin A, C and E. It also contains fiber and antioxidants, such as sulforaphane. For these reasons, it is a good choice of vegetable to eat regularly to support immune system health.

The conventional methods of cooking broccoli are steaming, boiling and frying but Research has shown that it should be steamed in order to remain nutrients in it.

8. Sweet potatoes

Sweet potatoes are rich in beta carotene, a type of antioxidant that gives the skin of the potatoes its orange color. Beta carotene converts into vitamin A.

It helps to make skin healthy and may even provide some protection against skin damageTrusted Source from ultraviolet (UV) rays.

9. Spinach

Spinach may build strong immune system, because it contains many essential nutrients, antioxidants and beta carotene, including:

flavonoids
carotenoids
vitamin C
vitamin E

Vitamins C and E can help for boosting immune system, flavonoids may help to prevent the common cold. As broccoli it has to be cooked light so that nutrients remain in it, spinach also require same treatment from trusted source.

10. Ginger

Ginger is another ingredient mostly people go for after getting sick. We use ginger in a variety of dishes and desserts, as well as in teas.

According to research Ginger helps to decrease inflammation which in turn helps to reduce a sour throat and inflammatory diseases. However, more research is necessary to confirm whether or not it can effectively prevent illness.

11. Garlic

The common home remedy for the prevention of colds and other illness is garlic.

From trusted source, looked at whether taking garlic supplements containing allicin reduced the risk of getting a cold.

12. Green tea

Drinking it may also strengthen the immune system if we use green tea. Green tea contains flavonoids which is type of antioxidant. Also green tea have a small amount of caffeine, instead of using black tea and coffee we can use this with this benefits.

Green tea is good source of L-theanine, L-theanine may aid in the production of germ-fighting compounds in your T cells.

13. Sunflower seeds

When it comes to immune system vitamin E followed by vitamin C. Sunflower seeds are rich source of vitamin E and also Vitamin B-6, phosphorus and magnesium. For regulating and maintaining immune system vitamin E plays important role. Another vitamin E rich foods are avocado and leafy greens.

14. Almonds

Almonds are another excellent source of vitamin E. It also contain manganese, magnesium, and fiber.

It's fat soluble vitamin which means it requires fat to be absorbed. A small handful of almonds is a healthful snack that may benefit the immune system.

15.Yogurt

Using plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with fruits or a drizzle of honey.

Yogurt can also be a great source of vitamin D, Vitamin D helps to regulate the immune system and is thought to build strong immunity to defenses against diseases.

This is how we build strong immune system by just incorporating these 15 foods.

SUMMARY

The 15 strong immune system making foods covered in this article may strengthen people’s immune system and improve their ability to fight off infections.

We must know that the immune system is complex. Eating a healthful, balanced diet is only way to support immune health.

It is also essential to be mindful of the other lifestyle factors that may affect immune system health, such as exercising and not smoking.

Anyone who gets frequent colds or other illnesses and is concerned about their immune system should speak to a doctor.

NOTE : Intake of these 15 food does not mean that it will guard you from covid-19 infection, it just makes chances less to be get infected.

Thanks!!

CHECKLIST OF 16 MUST HAVE THINGS IN COVID-19 SECOND WAVE IN INDIA

noreply@blogger.com (Tejashree Bhivgade) — Sat, 17 Apr 2021 12:11:00 +0000

CHECKLIST OF 16 MUST HAVE THINGS IN COVID-19 SECOND WAVE IN INDIA

covid-19

As we know it has been one year to COVID-19 crises started and which lead to a number of deaths in world wide. In this chaos WHO keeps updating it’s guidelines which is need of an hour to protect people. After long wait we solved the puzzle of COVID-19 got solution for it. We found vaccines like COVISHIELD and COVAXIN which is great achievement for mankind.

But in today’s date it is found that COVID-19 second wave has been started now CORONA has muted itself to thrive and our research vaccines might fail sometime but the big problem is ahead that we are deprive of vaccines, oxygen cylinders and many more. We are not up to mark in medical facilities to tackle COVID-19 second wave.

In such crises we must be ready with emergency home-care kit which we could get easily through online platform or offline.

So here is checklist COVID-19 SECOND WAVE so that if it reaches to your home you will be standing at the door with weapons.

Hand sanitizer
Disinfectant wipes
Germ kill spray
Thermometer
Oximeter
Nebulizer
Vapouriser steamer
Vitamin C, Vitamin B, Vitamin D_3,zinc sulphate and calcium which improves immunity. (please consult your doctor before inhaling)
Pack of disposable masks and N95 masks
Tissue papers
Disposable plates
Disposable garbage bags
Disposable gloves
Vegetable and fruit wash
MOST IMPORTANT WEAPON IS HOLDING POSSITIVE ATTITUDE, SPREADING POSITIVE THOUGHTS AROUND.
DAILY YOGA OR EXERCISE SO THAT NO ANY PANDEMIC COULD TOUCH YOU.

EVERYDAY PREVENTIVE ACTIONS TO TAKE IF CAUGHT WITH COVID-19

6 feet apart from other person. (about 2 arms)
Wear three layered mask.
Use hand sanitizer frequently.
Beware of cold things.
Cough or sneeze with help of tissue.
Clean and disinfect frequently touched objects and surfaces.
Just in case you or your family member has met with COVID-19 motivate them to recover and never threaten them which might increase cause of death because of heart attack.