A regular and consistent yoga practice can do wonders for your health and over well-being. The pandemic has accelerated the need for physical activity, and no wonder, yoga has emerged as the preferred choice.
Sarvesh Shashi, Founder, SARVA lists the top mistakes beginner yogis often tend to make:
1. Don't over-exert yourself. If on a scale of 1 to 10 -1 being easiest and 10 being the toughest every asana need not be a 10. Some days an 8 feels like a 10 and on others, a 15 feels like an 8!
2. Don't hold your breath unnaturally unless the trainer specifically mentions this during practice. Breathe normally.
3. Avoid practicing yoga when you are exhausted, during illness, Yoga should make you feel the rush of happy hormones in the end, not entirely exhausted!
4. Do not practice alone. This one is more of a guideline. If you're a beginner, it's best to practice under someone's guidance. It is not advised to simply read and practice, it may lead to a muscle pull or discomfort. While practicing advanced postures for the first time, it's best to have someone assist you while doing these.
5. Avoid wearing tight clothes and do not wear shoes. Especially tight upper body clothing will restrict the movement of the rib cage and lung that would result in incomplete breathing.
6. Don't shower immediately, after a good sweaty workout, let the body dry normally and then shower for a normal cool-down of the body.
7. Do not perform inversion or 'feet up' asanas, during the menstruation cycle. Preferably perform relaxation and breathing techniques.
8. Do not perform any high-intensity workout post-yoga. Perform it before yoga practice for a better effect.
9. Avoid drinking too much water during the practice. You can have water at a moderate level just to overcome your thirst during practice.
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We live in a world where we take care of our skin more than we spend time healing our hearts, but who said we can't look good while doing both. Tanning is one of the most common beauty problems. With India's climate and scorching heat, we tend to get a suntan, no matter how hard we try.
Try the best sunscreen, or even wear full-sleeved clothes chances are that you may still get a tan. Besides, if you love to groom, getting rid of a suntan would be on top of your list.
So, let's dive deep into all you can do to treat a tan with these quick home remedies and/or products that would work best for your skin:
Coconut Oil: This is the first and most common choice. Coconut oil is packed with skin healing properties, from inflammation to soothing the skin, its the go-to for improving skin health. However, one should note that it is recommended that you use coconut oil during the night and not during the day -- especially in the sun; as coconut oil is made of 90 per cent saturated fats and is thick in nature, allowing it to capture unwanted heat which might damage the skin further, instead of making it better.
Scrub Grit: A fine scrub-like mixture of products like coffee, walnut, rock salt, and coconut oil have proven to be a great way to exfoliate and remove a suntan, especially from your arms, elbows, neck, and face. Several products are available in the market which offer amazing results when used 2-3 times a week.
Gram flour + Curd + Honey Homemade mask: When used together in a mask, these 3 ingredients consist of antioxidants, natural acids, and enzymes that help lower inflammation in the skin caused due to sun exposure, fight bacteria, heal skin and reduce pigmentation.
How can you make this mask?
Take 2 spoons of fine gram powder
Add 2 spoons of honey and add 2 spoons of fresh curd
Mix thoroughly and keep aside
Wash your face with a mild face wash
Dab your face with a towel
Now, gently apply the mask to your face and neck. (You can apply the same mask on your arms or legs.) After applying the mask, let it sit and dry for over 10-15 mins
Once it is about to dry, use cold water and scrub your face with the mixture on your face. After massaging your face, wash it with cold water, and pat dry with a soft towel. For best results, use this mask at least 2 times a week
Moringa Oil: Rich in Vitamin E, antioxidants, and behenic acid, moringa oil is age-old healing and beautifying oil that helps in reducing stubborn blemishes, scar marks, and suntan. You can apply moringa oil before you go to bed to allow your skin to absorb the oil as much as possible and do its magic. Take a couple of oil droplets and massage them on your face, arms, neck, and wherever you feel you have got tan. You'll see the result in a couple of days.
In the end, we want you to know why it is essential for you to take care of your skin from the sun in the first place. Why is protecting skin important from sunlight?
Sun is the most excellent source of Vitamin D however, even mild exposure to UV rays can affect our skin in more ways than we even know. If we spend excessive time under the sun, it can lead to temporary or permanent skin issues like sunburn or even skin cancer.
So, it's best you apply sunscreen before you step out, and also indulge in some skin healing therapies in case you spend too much time outdoors.
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Lucknow - Nearly 55 per cent students in Classes 4 to 12 have reported health issues, mainly due to prolonged online learning during the pandemic.
The health issues mainly include stress, severe eyesight problems and insomnia.
These are the findings of a study -- 'The Impact of Online Teaching during the Pandemic on Learning and Well-being' -- conducted by students of Lucknow-based Spring Dale College (SDC) chain of schools.
The report is based on a survey, including group discussion, of 4,454 respondents -- 3,300 students, 1,000 parents and 154 teachers -- of various schools.
The respondents were queried about the problems and benefits of online classes.
In the study, 54-58 per cent students said that they experienced severe physical strain, eyesight troubles, backache and headache due to postural problems, apart from lethargy, fatigue, irritability and obesity.
Nearly 50 per cent complained of stress and 22.7 per cent of insomnia while about 65 per cent of students cited technical glitches, network problem, difficulty concentrating while studying through mobile phones.
About 45-47 per cent of students had problems in interacting with teachers and classmates and said not all people are seen on screen at a time.
Students also complained of loss in confidence and low motivation.
The positive result of online education, however, is that both students and teachers have become tech savvy.
Over 60 per cent of the students said they got additional leisure time which they used in gardening, art and craft while 65 per cent said they spent free time at home which strengthened family bonding.
However, both students and teachers yearned to get back to classrooms and felt that physical interaction helped in improving educational standards.
Rome, June 21 (IANS) Patients hospitalised for Covid-19 are likely to suffer from cognitive and behavioural problems for months after being discharged, according to a new study presented at the seventh Congress of the European Academy of Neurology (EAN) on Monday, asserting the need for a longer-term follow up.
Researchers from the Vita-Salute San Raffaele University in Italy's Milan, identified memory, spatial awareness and information processing problems as possible overhangs from the virus in post-Covid-19 patients after eight weeks.
The greater the severity of Covid-19 acute respiratory symptoms during hospital admission, the lower was the executive function performance, they found.
The study, conducted in Italy, involved testing neurocognitive abilities and taking MRI brain scans of patients two months after experiencing Covid-19 symptoms.
One in five patients reported post-traumatic stress disorder (PTSD), with 16 percent presenting depressive symptoms.
More than 50 percent of patients experienced cognitive disturbances, 16 percent had problems with executive function (governing working memory, flexible thinking, and information processing), 6 per cent experienced visuospatial problems (difficulties judging depth and seeing contrast), 6 per cent had impaired memory, and 25 per cent manifested a combination of all these symptoms.
Cognitive and psychopathological problems were much worse in younger people, with the majority of patients aged under 50 demonstrating issues with executive functions.
"Our study has confirmed significant cognitive and behavioural problems are associated with Covid-19 and persist several months after remission of the disease," explained lead author Prof Massimo Filippi, from the Scientific Institute and University Vita-Salute San Raffaele.
"A particularly alarming finding is the changes to executive function we found, which can make it difficult for people to concentrate, plan, think flexibly and remember things. These symptoms affected three in four younger patients who were of a working age."
A longitudinal observation of the same cohort at 10 months from Covid-19, showed a reduction of cognitive disturbances from 53 to 36 percent, but a persisting presence of PTSD and depressive symptoms, the researchers said.
No significant relationship was observed between cognitive performance and brain volume within the study.
"Larger studies and longer-term follow up are both needed, but this study suggests that Covid-19 is associated with significant cognitive and psychopathological problems," said Dr Elisa Canu, from the San Raffaele Hospital, Milan.
"Appropriate follow-up and treatments are crucial to ensure these previously hospitalised patients are given adequate support to help to alleviate these symptoms," Canu added.
The EAN is being held online from June 19-22.
Besan or gram flour has long been used in India for its many benefits for skin and hair care. In fact, it is a traditional home remedy used right from the time when one is a baby. Besan in the form of uptans or epilation formula for baby hair, during adulthood in a myriad number of packs and scrubs to take care of beauty issues right from acne to tanning, cleansing and exfoliating. Not surprisingly, the world is now waking up to this must-have beauty essential that is gram flour.
Dr. Geeta Grewal, Cosmetic Surgeon and Wellness Expert, 9Muses Wellness Clinic, Gurugram takes you through the various ways to use gram flour and also gives you recipes for packs and treatments you can make and apply at home.
Natural Hair Remover
In India, gram flour has been used to remove fine facial hair. In fact, a gram flour scrub is used to remove hair from all over the body for babies. If you are tired of threading and waxing your face, you could try gram flour hair removal as well. Just keep a few things in mind before you start. For starters, steam your face so that the pores open and the hair is easier to remove from the roots; Don't rub too harshly as that might cause your skin to become inflamed and irritated. Don't forget to do a patch test first to check if you are allergic to any of the ingredients in the home remedy and don't be impatient because you will have to repeat the treatment a number of times before you get the results you want.
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Step 1: Make a paste with gram flour and fenugreek powder and yoghurt.
Step 2: Apply this over the areas where you want to remove hair.
Step 3: Allow it to dry. Wet your face with a little water and scrub away the paste.
Brings Glow To The Skin
Gram flour packs work wonders in absorbing the excess oil and cleansing your skin as well. Gram flour has alkalizing properties that keeps the pH levels of your skin balanced. It is also very absorbent and soaks up all the extra oil. Gram flour has been used for brightening one's skin tone for centuries and its super cleansing properties leave your face looking its best.
Add half a cup besan, a pinch of turmeric powder and quarter cup fresh milk to create a smooth paste. Apply evenly on your face and neck area and leave it on for 20-25 minutes. Rinse with lukewarm water to notice the glow.
Removes Dark Patch From The Elbow
Tanning and darkening of elbows is one of the most difficult and stubborn areas to remove black spots. But there are certain home remedies to help you to get rid of dark and black elbows. Gram flour cleanses the area and also provides mild exfoliation. Lemon juice acts as a natural bleach that will help to reduce the darkness from your elbows.
Add a teaspoonful of lime juice to a teaspoon full of gram flour to make it a paste. You have to balance out the consistency of the paste by carefully adding or reducing the lemon juice to make it little thicker. Apply the mixture and rub in circular motion on your elbows. Allow it to dry and wash it off with cold water.
Cures Dry Skin
Are you wondering how we can make such contradictory statements, especially when we have just talked about how gram flour can help deal with oily skin? Well, that is the wonder of gram flour that helps control oiliness and also tackles dry, scaly skin. When besan is mixed with milk cream (malai), it acts as a wonderful moisturiser. You could also add some olive oil or almond oil and get the same results.
Step 1: Mix gram flour and milk cream to make a paste
Step 2: Apply this to your face and neck
Step 3: Wash it off before it dries completely
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Best For Exfoliation
Exfoliating should be an essential part of your beauty routine because if you do not scrub away all the dead skin cells, the debris starts to pile up leaving your skin looking dull and lifeless. While there are hundreds of scrubs available in the market, there's nothing like a good, home-made gram flour scrub to get the glow back on your face. And its environment-friendly as well.
Step 1: Combine 3 teaspoons gram flour with 1 teaspoon ground oats, 2 teaspoons cornflour and milk.
Step 2: Gently rub this on your damp face and leave on for about 10 minutes.
Step 3: Wash off
Has your hair turned dull and lifeless because of all the commercially available shampoos and cleansers? Well, maybe its time to try a homemade hair cleanser.
Step 1: Make a simple thin paste of besan and water. Take as much gram flour and water as you think is necessary to cover your scalp.
Step 2: Apply the paste evenly all over your scalp.
Step 3: Leave on for 10 minutes and wash off.
If you want to go back to your natural colouring, ditch the harsh chemical tan lighteners and try gram flour instead for tan removal. With its multipurpose benefits, there is nothing quite like gram flour and the best part is that it is almost always available in your kitchen. Gram flour has been used for de-tanning and brightening one skin tone for centuries and its super cleansing properties leave your face looking its best ever. Try this kitchen remedy today.
Step 1: Mix 4 teaspoons gram flour with a pinch of turmeric, 1 teaspoon of curd and the juice of a lemon. The vitamin C in lemon will reduce pigmentation, while dahi will moisturise your skin.
Step 2: Add a pinch of salt for exfoliating benefits
Step 3: Apply to your skin and face daily and you will see results after prolonged use.
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While Covid-19 cases continue to surge, we need to be even more vigilant, while staying at home and keeping ourselves healthy and fit. While eating right and exercising ensures our bodies and minds stay fit, it is also important to strengthen our respiratory system as that is also severely affected by the virus.
Breathing exercises are a great way to develop the lungs as they improve lung muscles, clear out any secretion and increase the capacity by supplying an adequate amount of oxygen. There are several other benefits to these exercises as well! It also helps us stay calmer, and de-stress especially in these unprecedented times we are living in.
To get started, here are five breathing exercises you can do at any time of the day and in any comfortable space.
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Deep breathing with increasing counts: breath-in and breath-out
This is one of the easiest and most important exercises. It helps in strengthening our lungs and improving blood flow, immunity and eliminating stress and anxiety.
* Sit down in a relaxed position, take a deep breath and count your inhalation and exhalation. Ideally, your inhalation and exhalation counts should be the same.
* With each breath increase the count to inhale and exhale for as long as comfortable. Practise from 2 to 5 minutes duration.
Also known as belly breathing, or abdominal breathing, this particular exercise has various benefits such as managing irritable bowel syndrome, depression, anxiety and insomnia. Normally people get in the habit of breathing without fully utilising the lower part of their lungs. With this breathing technique, you consciously practise filling in lungs to their maximum capacity and increasing oxygen uptake.
* Lie flat on the floor or sit in a comfortable position and relax your shoulders
* Put one hand below your chest and just above your stomach (this is where your diaphragm sits)
* Take a deep breath in by expanding your diaphragm or stomach and exhale slowly.
The benefit of any cardiovascular exercises is that it increases your heart rate which forces the respiratory system to become more efficient and eventually increases the amount of oxygen you take with each breath. This allows for your lungs to improve capacity and function better. Here are some of the most common cardiovascular exercises that you can do from the comfort of your home: are brisk walking, spot jogging, jumping rope, jumping jacks and climbing staircase.
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More commonly known as alternate nostril breathing, it is a prevalent Pranayama and has been spoken about in the Hatha Yoga literature. This exercise helps clear out the nasal passage and improves respiratory muscle strength. It is advised that Anulom-vilom should be practiced on an empty stomach ideally in the morning or in the evening after a long meal gap.
* Sit on a chair or on the ground cross legged, in a meditation position
* With your right thumb, close your right nostril and inhale through the left nostril. Release your right nostril and with your middle and ring finger, close your left nostril exhaling through the right nostril
* Inhale through the right nostril, then release the fingers, closing the right nostril and exhaling through the left nostril
* Continue the slow breathing through alternate nostrils and focus on the breath
* Practise this for 10 minutes for benefits to start accruing
Derived from Sanskrit, brahmari literally means a bee. It is a humming exercise, which increases nitric oxide in the body and acts as vasodilators; helps with easier blood flow through the vessels and prevents muscles from tightening.
* Sit on a chair or on the ground cross legged, in a meditation position.
* Close your ears using your thumb and place your middle and ring fingers lightly at the inner corner of your eyes.
* Rest your index finger above your eyebrows and little finger where it rests on your cheeks.
* Take a deep breathe in and while exhaling make a soft humming sound similar to 'hmmmmm', throughout the entire exhalation. Inhale again and while exhaling make the humming sound.
* Practise for 10 minutes for benefits to start accruing.
These exercises won't help prevent Covid, however, if performed daily, they will help in developing a stronger respiratory system which can help our body to fight any possible infection. Having said that, if you or your family members have any pre-existing health conditions or are feeling any discomfort, please do consult with your doctor.
* Saoji AA, et al. Effects of yogic breath regulation: A narrative review of scientific evidence. Journal of Ayurveda and Integrative Medicine. Volume 10, Issue 1, (2019): 50-58
* Martel, J., et al (2020). Could nasal nitric oxide help to mitigate the severity of Covid-19?. Microbes and infection, 22(4-5), 168--171
* Sivakumar G, et al. Acute effects of deep breathing for a short duration (2-10mins) on pulmonary functions in healthy young volunteers. Indian J Physio Pharmacol 2011; 55 (2) : 154--159
* Hakked CS, et al. Yogic breathing practices improve lung functions of competitive young swimmers. Journal of Ayurveda and Integrative Medicine. Volume 8, Issue 2 (2017): 99-104 (Jyoti Dabas, Founder & CEO, Institute of Nutrition and Fitness Sciences (INFS))
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