New Delhi, Jan 29 (IANSlife) As much as the sun is fiery and all about passion and high-octane energy, the moon on the opposite side is cooling, calming, and very creative in nature. Ardha Chandrasana as the name says particularly this posture brings serenity, and tranquility to the moon. It brings the shine and hue of light from within. Lunar energy helps you develop empathy, compassion, creativity, and connect with hearts. Talents are the sign of representation of moon subtleties and grace.
The push and pulls of life stretch people to sit for late hours at work, till the sun rises. Long hours of sitting continuously lead to tight gluteus, quads, and hamstrings muscles. Ardha Chandrasana also known as Half Moon pose is a perfect posture for those.
Because every asana is about geometry, our inner geometry corresponds to the geometry of the outside world, the Universe. This must also be flawless in terms of symmetry. So, when it comes to angles, make sure that you have deep relaxation in your body and mind and achieve the appropriate posture with the right alignment of your palms to shoulders and hands above, the leg that is down absolutely stable and deeply anchored for you to get anchored in your own self as well. The beauty of Ardha Chandrasana is the combination of being anchored and soaring in this posture.
It's standing and a challenging posture.
Like the moon goes through phases to reach the full moon. To achieve the perfect posture we also need to practice preparatory postures. Make sure your sensibilities, your senses, and your awareness are all conjured up together, and with absolute grace and softness of being you hold this posture and don't use aggression anywhere, because aggression doesn't allow you to balance, it will tip the balance. It may also cause injuries. So, one needs to warm up well before getting into the actual pose. You can do compound movements or any individual muscle group movements for warm-ups with gentle breath in and out, stretching every body part, especially your shoulders, back, lower back, gluteus, and hamstrings which are going to play in this posture.
How to Do:
Stand with Legs apart, Bend in Trikonasana, Breathe in slowly raise your leg up and try to balance on one foot and one arm. Try holding as much as comfortable. Repeat on another side. Focusing your attention on the upward movement of the hand and the alignment, being perpendicular to the ground is so important that leads to stability of the mind which we call "Sthirtha" in Yoga.
Strengthening Core Muscles: Strengthening your core muscles translates into strengthening confidence.
Improves Body Balance: Practicing it on both sides keeps you well co-ordinate and deeply anchored into your being and mentally stable. Ardha Chandrasana in particular also helps you to bring equanimity to the fore, calmness, and serenity, once again Chandra representing the moon is all about coolness being collected, getting integrated, and balanced.
Strengthens Your Legs: When you strengthen your legs, it helps to maintain your energy throughout the day precisive with clarity.
Good Body Stretch: Stretching on other hand expands spaces on your own being and helps you move your fluids and air-ether element better. When an air-ether element is stable your movement and mental state also become stable.
Cellular Regeneration: When done together, all kinds of stretches and bends contract most of our toxins in organs. When we stretch fresh nutrients and oxygen-laden blood gets into our organs. So, rejuvenating our organs and cellular regeneration is very good.
Holding postures for an extended time helps us improve concentration, focus, determination, and Sankalp. With Sankalp, we can achieve anything.
All Yoga postures translate into a stable, strong, confident personality. People who master Ardha Chandrasana are disciplined, they are very focused, determined, and most important they are visionary people. (Dr. Mickey Mehta is a Global leading holistic health guru/corporate life)
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Minister of Mental Health and Addictions of Ontario province recently visited the All India Institute of Ayurveda in Delhi and feels that propagation of Ayurveda in Canada can help ease the burden of hospitals in Canada as Ayurvedic therapies, principles and lifestyle can keep many diseases at bay. The Canadian delegation led by Mr. Michael Tibollo & Canada India Foundation (CIF) visited the All India Institute of Ayurveda (AIIA).
Impressed with the facilities of AIIA, Mr. Michael Tibollo said," The institute helped me to deepen my knowledge and understanding of the importance of East and West medicines and saw here the two can work together for the betterment of mankind. In Canada, we are much more focussed on quick results. Many times, we forget about prevention, education, and doing things that lead us to a better lifestyle. Many doctors over here shared their time with me today. They explained to me how interventions using ancient techniques that are tried and proven and have been around for millions of years can reduce the need for acute medicine and acute care in a hospital setting".
“With the help of the Canada India Foundation, we believe that the day is not far away when an institution propagating the knowledge of Ayurveda will be set up there in Canada. We are happy to share data-based evidence with Mr. Tibollo and wish that he can present it to the government over there", said Director, AIIA Professor (Dr) Tanuja Manoj Nesari during her meeting with the delegation.
The delegation took a round of the institute and hospital as well as laboratories and other facilities to understand the integrative model adopted by AIIA. The official delegation from Canada was also facilitated by the Ministry of Ayush. Director AIIA, New Delhi explained the functioning of different departments including the OPDs, the tertiary care unit, the academic block, and the research center of All India Institute of Ayurveda. A team from the All India Institute of Ayurveda also showcased the facilities around the academic and hospital wing of the institute before the delegation.
Also Read in Hindi► अखिल भारतीय आयुर्वेद संस्थान में कनाडा का प्रतिनिधिमंडल
Winter is here and with temperature dipping every single day, it is getting harder for people to manage bone and joint pain. This increased joint pain during winter is due to the increased inflammation in one or more joints. It is also because there is less supply of blood to the peripheral regions in the body due to which one's joints become stiff, causing pain in the joints and bones.
Joint pains are especially common in the winter season, making life difficult especially for arthritis patients. Not tackling them effectively could have a detrimental effect on your daily productivity and overall well-being. Here's what you can do to avoid excessive pain in the joints.
Joint pains are common in the winter season, as the cold weather can reduce blood circulation to fingers and toes which could worsen joint pains. Muscles also become tighter at lower temperatures resulting in stiffness and pain. Besides, people tend to stay indoors during winter which could mean limited exposure to sunlight and may result in Vitamin D deficiency.
Here are a few tips to deal with bone and joint pain in winter:
Drink plenty of water to stay hydrated and reduce inflammation and further reduce the friction between joint surfaces
Keep yourself warm in winter clothing, home heating, and other necessities
Regular exercise will help keep your joints supple and maintain flexibility. It could also help with the lubrication of the joints and improve blood flow
Enough exposure to the sun (Vitamin D) will help in building and improving the bones
A balanced diet with a rich amount of Vitamin D, and Vitamin C, Omega 3 fatty acids, ginger, soya bean, fatty fish, green vegetables, nuts and seeds, plenty of water, and other collagen supplements will be helpful in joint and bone care during the winter season
Regular movements in the body will promote flexibility in your joints
People who are overweight have more chances of getting arthritis. One should maintain his/her weight in order to keep their knees healthy (Dr Harish Ghoota, Additional Director-Orthopedics, Fortis Escorts Hospital)
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'Healthy lifestyle' a common phrase that has come under much scrutiny over the last couple years, has some of us checking our calorie count with every meal intake, and most of us aiming to achieve it, but never being able to. Despite alarming facts that reveal the sorry state of the Indian population's heart health, and India accounting for approximately 60 per cent of the world's heart diseases, it becomes an important consideration.
We know that hypertension, high cholesterol, diabetes, or obesity can impact our health negatively. These can be caused by our poor lifestyle choices. Our sedentary lifestyles have led to reduced levels of physical activity, coupled with the lack of moderation and imbalance in our food habits that include excess consumption of processed foods high in refined sugar, salt and high-in fat consisting of saturated and trans-fat. The key to minimising health risks is not as hard as you may think. Starting small and adopting simple dietary and lifestyle changes can help in maintaining overall heart health.
Choose Granola Bars Over Indian Dessert
We Indians have a sweet tooth and crave for something sweet with our meals, but most of the time we go overboard with the consumption of desserts which have excessive amount of sugar. Over consumption of sugar for long period of time accumulates as fat in the body causing weight gain. Even though sugar is part of our regular diet one needs to be mindful about the consumption pattern, portion sizes and should go for a snack which is more ideal.
Granola bars are a quick snack for those who need a power boost but make sure you use low amounts of sugar. Homemade granola bars can be made at home with oats, berries, edible seeds and dry fruits that are high sources of fibre and protein. Soluble fibre helps to reduce LDL levels i.e., bad cholesterol and blood pressure which will keep your heart healthy.
Swap Fruit Juices With Whole Fruits
Consuming whole fruits in the morning helps in better absorption of vitamins from the fruits. However, people choose the convenient option and consume fruit juices.
Natural and canned fruit juices are a concentrated sources of sugars without the benefit of fibre. Hence, it is advisable to include whole fruits as part of your breakfast, which have nutrients like fibre, vitamins, minerals, and phytonutrients. Seasonal fruits can be a good way to include fruits in your breakfast every day.
Choose Blended Oils Over Single Seed Oils
Our day-to-day cooking requires oil in almost all our meals, therefore choosing the right oil is a simple change for overall health. Though single seed oils like ground nut, soybean, canola etc. do have health benefits, they are not enough to provide the right balance of fatty acids which are recommended in our diet.
A healthier switch would be opting for multi-source oils, also known as blended oils. Blended oils with antioxidants have multiple benefits like providing nutrition from fats and improving immunity. It is prepared by combining two or more oils into one to obtain benefits of two oils in one. They are scientifically blended to provide good balance of MUFAs and PUFAs that help manage cholesterol.
Choosing a blended oil like Saffola Gold Blended Oil as part of your everyday diet can help in keeping your heart healthy. It has natural antioxidants that help build immunity and gives you benefits of oryzanol that helps lower your cholesterol. Additionally, it has LOSORB technology which helps in absorbing lower quantities of oil during frying compared to other cooking oils. The oil is a blend of Rice Bran Oil which is rich in MUFA and Sunflower Oil which is rich in PUFA; and hence, gives you a good balance of MUFA and PUFA, which is beneficial for your heart health.
Lower Sodium and Saturated Fat Rich Snack Foods
The American Heart Association and Indian Council of Medical Research recommend ideal consumption of sodium to be no more than 2000 mg a day. Processed foods like chips, crackers or white bread as an evening snack has become a norm amongst adults these days and these foods are usually high in sodium and saturated fat. It is important to check nutritional labels before purchasing processed foods to assess the amount of sodium and saturated fat you are consuming. You can also opt for a healthy switch and consume foods like fruits, sprouts, oats, yogurt or millet based foods for snacks.
Swap Fast Food With Healthy Alternatives
Working professionals living sedentary lifestyles tend to depend on fast food to satisfy their hunger pangs. Fast food could have excess amounts of saturated fats, refined sugar and sodium, increasing the possibility of obesity, diabetes, hypertension and cholesterol imbalance.
To counter this, a simple habit of eating healthy alternatives like hummus wrap, savoury oatmeal, and millet dosas can be relished. Chickpeas, oats, millet flour and veggies have great source of plant-based protein and fiber which improves your good gut bacteria and have low glycemic Index that helps to control blood sugar levels. Leafy vegetables like spinach, cabbage, fenugreek leaves, kale and collard greens are high in fibre, vitamins and minerals that promote overall health and heart health.
Maintaining a healthy lifestyle can seem overwhelming, especially with all the information out there. However, breaking down your health goals and making simple, easy changes to your everyday habits can help achieve a healthy lifestyle. (N. Lothungbeni Humtsoe)
Vitamin C is a very important vitamin that plays a number of roles in the human body. Packed with a wide range of impressive health benefits, the water-soluble vitamin is present in numerous fruits and vegetables such as oranges, strawberries, kiwi fruit, bell peppers, broccoli, kale, and spinach.
Nutritionists recommend a daily Vitamin C intake of 75 mg for women and around 100 mg for men. Although it's generally suggested that one should meet their vitamin C requirement from the food one eats, a number of people switch to supplements to address their nutritional needs. Before you consume any type of Vitamin C supplements, it is essential to consult a medical practitioner to avoid any discrepancies.
Here are some highly significant medically-tested advantages of consuming vitamin C:
Vitamin C is necessary for collagen synthesis. As we know, Collagen is an integral structural component of connective tissue, blood vessels, tendons, ligaments, cartilage, gums, skin, teeth, and bones. It helps in maintaining the skin natural elasticity to render a younger-looking skin and reduce skin-sagging.
Vitamin C also assays a cardinal role in the synthesis of the neurotransmitter, 'norepinephrine' which is crucial for optimal brain functioning and impacts mood sensations.
Vitamin C also has a critical role in enhancing the body's immune function, which can get hindered on account of nutritional scarcity.
Vitamin C is also an extremely efficient antioxidant. Even in small traces, vitamin C aids in safeguarding various essential molecules in the body like proteins, lipids, carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals. The free radicals damage can be produced during routine metabolism as well as through contact with various toxins and air pollutants i.e. smoking.
It has also been ascertained that vitamin C can also restore other antioxidants like vitamin E. The European Food Safety Authority (EFSA), which extends scientific recommendations to facilitate medical policymakers, has corroborated the following health benefits that come with the regular dietary intake of vitamin C in one's diet:
It assists in safeguarding essential cell constituents from the damage caused by free radicals.
It improves the rate of collagen formation and assists in the normal functioning of blood vessels, skin, bones, cartilage, gums, and teeth.
It further helps in increasing the rate of non-heme iron (found in plant-based foods) absorption.
It also regulates the standard operation of the nervous system.
Vitamin C also proves instrumental in bolstering the body's natural immunity.
It also assists in preserving the routine functions of the immune system both before and after an intense physical workout.
It also supports the redevelopment process of the abridged form of vitamin E.
Furthermore, it also aids in curtailing tiredness and fatigue levels in the body.
Having understood the importance of Vitamin C in our lives, we must strive to include Vitamin C in our everyday diet to ensure the proper functioning of the body and enjoy healthy disease-free living. If you are unable to receive the prescribed amount of Vitamin C from your conventional diet, you can also resort to using over-the-counter and safe-to-use Vitamin C supplements. However, it is prudent to consult a doctor or a nutritionist before consuming any form of supplements. (Shikha Dwivedi is an Msc. clinical nutrition and dietetics and in-house nutritionist of OZiva)
Celebrity nutritionist Rujuta Diwekar busts some popular myths about diabetes, as she shares the right thing to do in her audiobook 'Eating in the Age of Dieting', available on Audible.
Myth 1: Avoid Bananas, But Apple is Okay!
"All fruits contain natural sugars, mostly fructose, which has a low glycaemic index," says Rujuta in her audiobook on Audible. Bursting this common myth among people, she says,"Banana is even approved by the American Diabetes Association but shunned by doctors and dietitians in the country of its origin. Banana is not just safe but recommended for people with diabetes as it is mineral-rich and helps prevent high BP too."
Myth 2: Avoid Sugar in Chai/Coffee, But Biscuits Like Marie and Digestive Are Okay
"That teaspoon or even two of sugar in your chai is much better than the low-grade sugar, trans-fat, and emulsifier-rich biscuit/cracker," says Rujuta. Instead, she suggests, "If you must beat diabetes, then you must see that the real risk comes from the unregulated intake of food and misinformation about what is good or bad for you. So have the chai with sugar but limit it to a max of two to three cups a day, and don't touch biscuits and the likes."
Myth 3: Ghee Specifically and Fat in General, Must Be Avoided
Nothing could be further away from the truth. "Ghee and coconut both have the essential fatty acids that further support insulin, protect the heart, and help maintain the intestinal mucosa. So if you are diabetic, the one thing that you can't afford to miss out on is fat, and more specifically, ghee. Eat loads of it!" says Rujuta in her audiobook on Audible.
Myth 4: Walking is The Best Exercise. The Cardio is Good
While most of us believe walking daily is enough, Rujuta recommends "Lift weights and join a gym. Train your big muscles and develop strength in them, as loss of strength from the body is directly linked to insulin resistance and the incidence of diabetes. If you are diabetic, gymming is the best exercise for you."
Myth 5: Once You Are Diabetic, You Stay Diabetic
"Not true! It's easy to regulate blood sugars and support insulin function through the right approach to diet, exercise, and lifestyle" says Rujuta Diwekar in her audiobook on Audible. Forever an advocate for local and traditional food, she adds,"Eating traditional, local and seasonal is one of the easiest and most inexpensive ways to stay healthy. We have been systematically taken away from our native eating habits and introduced to new ones to live healthier lives. But in the bargain, we have gotten fatter, sicker, and diabetic."
PS: It's never too late to change though. Start small, start with the basics: work out, eat the way your grandmom taught you to and regulate your bedtime. Your stress and sugar both will climb down and your confidence will climb up. (Agency)
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