How to do Surya Namaskar

Sun Salutation – The Perfect Yoga Workout

If you are pressed for time and looking for a single mantra to stay fit, here’s the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Let’s begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 ). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results.

Besides good health, Surya Namaskar also provide an opportunity to express gratitude to the sun for sustaining life on this planet, For the next 10 days, start your day with a feeling of grace and gratitude towards the sun energy. Do 12 rounds of Sun Salutation,  followed by other yoga poses and then rest deeply in yoga nidra. You might just find that this could be your mantra to stay fit, happy and peaceful. A mantra whose effects last through the day.

Courtesy:
http://www.artofliving.org/in-en/yoga/yoga-poses/sun-salutation (with video and pictures)

How I start my day: Deepak Chopra

"Mornings are the time to inculcate a passion" 

"Morning is the time when nature sends out its most delicate messages, and you are most sensitive to them. Your nervous system has been built in a way that the sight of dawn, the still air on your skin, the faint sounds of birds and animals awakening” all set the state for renewal. Listen to what is happening around you. Be alert to the slightest influence; the whole body is silent and poised in a delicate balance. 

When you wake up, you feel alert and clearheaded. It indicates that your nervous system is ready to be renewed. It is harmful to disturb or ignore this one opportunity to be naturally recreated. Mornings are a time to inculcate a passion, this will help you achieve the extraordinary in life. Use early morning as a time to tune into your core self. The core self is where deep fulfillment arises from. If you wish to map out the ideal way to start your day, it would arrange itself naturally around the following pivotal points:

Wake up without an alarm clock 

Drink a glass of warm water (to encourage regular morning bowel movements)

Brush your teeth 

Clean your tongue if coated 

Massage your body with sesame oil 

Bathe (in warm water, not too hot or cold)

Exercise or do surya namaskar

Do yoga 

Practise balanced breathing, meditate 

Eat your breakfast 

Take a mid-morning walk (for half an hour).

Times Life, The Sunday Times of India

Are you living the good life?

NONA WALIA

Everyone is in pursuit of a good life. But what exactly constitutes a good life? Luxury trimmings, big money, snazzy cubicles, fancy duplexes, BMWs, designer clothes, desirable BMI et al does make one happy for a while; but are they assurances of a happy and fulfilling life in the long run? Psychology Today reports that people who enjoy close ties with friends and family are happier and have fewer health problems than those who don't. These people are more resilient to the stress of our times and with hurdles in their in a far better way. In short, la dolce vita isn't just about material possessions. A recent research at Washington University,St Louis, also indicates the same. Based on years of research, the experts came to the same conclusion: Happiness isn't about money or success. What is it all about then? 

For Ria Chakraborty, housewife, happiness is all about Kolkata monsoons. "People complain about the traffic and the clogged drains but pouring rain is just beautiful to watch. It lifts my mood," she says. Ajit Sharma, a Pune-based software engineer, who stays at a boy's hostel, says, "Everyone is on their own. But when I come back from work, and my friend makes me a cup of tea and sits down to chat with me... that makes me happy. He is busy too but he finds the time to ask. It's heartening, makes me feel good at the end of the day even if it has been shitty." Suchana Sarkar, a Delhi-based marketing professional, says, "Talking till I get breathless makes me happy. As soon as I come back, I have to share my day's stories with my friend or my roommate. I feel a void if I don't get to do that." 

You may think these are momentary pleasures, but it's these small things that make people most happy. Life guru Robin Sharma says, "Ultimately, life goes by in a blink. Material possessions aren't the only route to happiness. Life is a skill. And like any other skill, once you know the ground rules and make time to practise, you can get better. One has to engage in life and live it fully. When you near the end, you shouldn't be left with regret of a life half-lived." 

The next logical question would be: how does one understand whether he or she is leading a good life? In his website, another guru of good living, Jamison Fox, asks a few fundamental questions to make people conscious of the kind of lives they are living. Would you like to be happier, healthier, wealthier, or make the world a better place, he asks. "Impressing others, advancing your career will not give you a very satisfied life. Living a good life is about being happy with what you have, and pursuing your dreams at the same time," says Fox. 

Naysayers may still disagree. They may say that money solves most problems in life. It definitely gives you comfort. That's unchallenged, but the problem is that the pursuit of money is often confused with the pursuit of happiness and vice-versa. 

A team of researchers led by Jordi Quoidbach, from the department of psychology at Harvard University, reported in Psychological Science magazine that wealth does grant us opportunities to purchase many things, but it simultaneously impairs our ability to enjoy them. 

BK Shivani, a Rajyoga meditation teacher, asks, "Why do you go to work? To get the money to pay the bills, buy the food and clothes etc.? That's fine. But why do you want more money than you need? To buy the bigger car because you think these things will make you happy. But are you?" 

Life coach Rohini Singh, also the author of The Only Way Out is Within, says, "Money is a medium, an energy. There are people who have an abundance of it but they still feel empty. They often find themselves wo n d e r i n g what's missing. The answer is happiness. Everyone needs to add to the external factors of well-being. People need to have a sense of purpose, spiritual practice, stillness, time to just be. To live life in gratitude, not giving energy to critics or negativity, going outside the comfort zone to help others gives you the kind of happiness you never hoped to achieve." 

New age guru Deepak Chopra believes becoming more conscious makes people more successful in every sphere of life. "People tend to approach life on a day-today basis, doing three things: Following a set routine; coping with challenges as and when they come up; and fulfilling shortterm desires. By and large, it's routine that dominates. Even the thoughts we have today are generally the same thoughts we had yesterday. The hidden potential in all of us that doesn't get expressed lacks in only one place: your awareness. As you open your awareness, life opens its innumerable possibilities," he says. 

London-based industrialist Bina Goenka believes a good life is about creating one's own parameters of happiness. "You have to understand what drives you as an individual, what inspires the people you work with and how to grow as a unit. Focus on what you love, the restwill take care of itself." 

In his book, Ten Golden Rules on Living the Good Life, Michael Soupios writes, "Worry only about the things that are in your control. Keep your life simple. Seek calming pleasures. Avoid excess and live life in harmony and balance." 

Author, entrepreneur and lifestyle innovator Jonathan Fields, produces a TV show called The Good Life Project that draws inspiration from the real life experiences of acclaimed entrepreneurs, artistes, authors and thought leaders. Says Fields, "A few years ago, I would have said, 'I need to get a good life'. Now, I've come to believe that once your basic needs are covered, life welllived is more about mindset than circumstances. Happiness is not a place you arrive at, it's a lens you bring to the place you are standing right now."

Times of India, Jan 6, 2013

Let’s resolve to stay healthy this year!

This new year, let us all resolve to live healthy. HT spoke to several health experts about certain changes that people can make to their daily routine to help them lead a disease-free life in the long run. One thing that all health experts unanimously agreed upon that everyone, despite age and gender, must begin their day with exercise.

There is no running away from it, no matter how lazy you feel. Having said that, it does not mean you are expected to exhaust yourself completely. Six packs is by choice, not by compulsion. Doctors say a moderate amount of exercise three to five times in a week is sufficient for a regular person wanting to maintain normal body weight and to build stamina.

“If you lead a sedentary life or consume junk food regularly, it is necessary to devote at least an hour daily on the treadmill to sweat it out. Exercising reduces one’s chances of getting heart diseases or other lifestyle disorders such as diabetes, significantly,” said Dr AB Dey, professor, department of medicine and head of geriatrics department, All India Institute of Medical Sciences (AIIMS).

“Higher levels of good cholesterol have also been found in those who exercise regularly,” added Dr Dey.

Smoking has to be deleted from your daily routine— not even one cigarette a day, which most smokers use as an excuse. Nicotine is the culprit. Recent studies have substantiated that light smoking is as injurious to health as heavy smoking.

Smoking is a leading cause of developing cardiovascular diseases as it increases blood pressure and pulse rate, along with decreasing level of oxygen in blood, tendency to form blood clots and eroding blood vessels internally.  

“One must know that smokers are twice at risk of getting a heart attack as compared to non-smokers, and passive smokers are no better,” said Dr Anil Bhan, senior cardiac surgeon at Gurgaon’s Medanta-The Medicity.

How about solving a few puzzles daily. Believe neurologists, who heavily recommend optimal use of the brain for it to remain active and healthy for a longer period.

Mental exercises could be of any form—trying to subtract quickly a particular digit from 100, writing your name on a piece of paper backwards, solving puzzles such as Sudoku or making use of brain games loaded in cell phones these days.

“Meditation, yoga and healthy reading habits are important for brain health,” said Dr Manjari Tripathi, additional professor, department of neurology, AIIMS.

 For your liver’s sake, look back and see what you have been eating: has it mostly been junk because you didn’t find time to prepare tiffin? This new year, let us resolve to add fruits and vegetables to our daily diet and cut down on eatables high on salt and sugar, drink alcohol in moderation to make our liver happy.

“Also, get tested for fatty liver when you get your annual blood test done. Fat in liver is an early sign of liver disease and needs to be treated early. Healthy liver prevents BP, diabetes and even heart attacks,” said professor Shiv Kumar Sarin, director, Institute of Liver and Biliary Sciences.

Talking of preventive vaccines, gynaecologists advice HPV vaccine shot for women under 25 years of age. “Cancer of cervix is fast becoming common, so if can prevent it why not take early measure,” said Dr Debjyoti Karmakar, consultant, department of gynaecology, Medanta.

 Eyes being the most neglected by us, eye specialists say it’s about time we paid attention to the pair.

Most of us forget to blink for hours when glued to the computer screen. “Promise yourself that after every 20 minutes, you will take a gap of 20 seconds to decrease strain on your eyes,” said Dr S Bharti, medical director, Bharti Group of Eye Hospitals. “Apart from that eating green-leafy vegetables does help.”

Healthy Life FAQs

How much does one need to exercise to remain fit?

There was a time doctors advised strenuous exercise thrice a week, but with the kind of lifestyle changes that people observe these days, an hour of strenuous exercise is recommended daily. Usually, an hour of brisk walk is good enough but only if one sweats is it effective.

 

Does one need to avoid junk food completely to remain fit?

No one advises complete abstinence. A pizza slice or a burger once in a month is not that bad if you exercise regularly. The idea is to not put on excess weight that can lead to various non-communicable diseases such as blood pressure, diabetes and thyroid.

 

Apart from obesity, what are the other risk factors for developing lifestyle-related disorders?

Smoking, erratic sleep hours, stress or anxiety and lack of exercise, coupled with family history, put you under the high-risk bracket. Once every year, thorough medical check-up after 30 years of age is recommended by the health experts. 

 

How much fruits and veggies should a person have in a day?

Four to five servings (one small bowl approximately) in a day is sufficient normally, but then it will also depend on a person’s individual requirement.

HT Dec 31, 2012

Must Read: Avoid stress in 12 easy steps

Do you find it impossible to switch off and relax? Is the weight of the world always on your shoulders? Do the pressures of study and money worries cause you sleepless nights?

If the answer to these questions is yes, or if you are just feeling a little bit stressed, then you need to learn to relax. The average person spends 27 days a year worrying and feeling stressed, but you can avoid this by adopting one of the following lifestyle changes that are designed to help you chill out.

1.       Have regular massages

Don't be fooled into thinking that massage is merely an indulgence or something you should only treat yourself to once or twice a year. Regular massage is incredibly beneficial - encouraging your muscles to relax and lengthen, improving blood flow, boosting your immune system and, last but not least, making you feel as chilled as a polar bear's cold bits.

2.       Switch off your phone

Mobile phones were designed for one thing only - to disturb people. So switch your phone off, sit back and relax.

3.       Listen to classical music

You might not think you like it, but research carried out at Case Western Reserve University in Cleveland, Ohio, found that listening to soothing classical music will help you to calm down and relax. Try it when you get into bed to help you sleep.

4.       Read a good book

Ever wondered why your doctor's surgery is littered with magazines? No, it's not because they are running two hours late - research has actually shown that a good read can do your health a whole lot of good. Health experts and doctors in North Lincolnshire have even gone as far as 'prescribing' books to patients to alleviate their anxiety levels. Participants then present the prescription at their local library and - literally - read themselves well.

We recommend that you read something fun and not related to work - the books that your lecturers 'prescribe' for you during the year are more likely to raise your anxiety levels than alleviate them.

5.       Take up yoga

Is there anything yoga isn't good for? Aside from the numerous benefits to your physique, yoga is also adept at helping you sleep and reducing stress.

6.       Have a nice cup of tea

No, we don't mean the classic English breakfast tea - switch to low-caffeine alternatives such as chamomile or peppermint, and you will soon be reaping the benefits.

7.       Start eating right

Never underestimate the impact your diet has on your health and wellbeing. If you are constantly feeling irritable, unfit and highly-strung, chances are you are fuelling your body with the wrong foods. Cut down on caffeine, alcohol and foods that are high in fat and calories, and you will be feeling much better in no time.

8.       Start working out

Eating right is all well and good, but adding regular exercise sessions will lower your anxiety levels even further. Numerous studies have shown that working up a sweat does wonders for your mental wellbeing, not to mention your sex life, sleep patterns and the obvious physical benefits.

9.       Breathe easy

If you often feel rushed, short of breath or like there are a thousand and one thoughts running through your head at once, then make sure you take time each day to take your body to the other end of the scale. Set aside 20 minutes every day to stop what you are doing, sit down somewhere and meditate. Close your eyes and focus on your breathing until it naturally begins to slow down, leaving you feeling relaxed and in control.

10.   Go box

It may sound surprising, but boxing is in fact a great way to lower your stress levels. Channelling your aggression at a punch bag or your sparring partner will release all your pent-up anger, as well as giving your fitness an overhaul.

11.   Get a pet

Animals seem to have a magical effect on humans, so much so that hospitals and doctors are increasingly using them to treat their patients. It's not always so easy in student accommodation, but keeping a pet can dramatically decrease your stress levels. If you haven't got time for a cat or a dog, even a hamster or goldfish can be a fun addition to your household.

12.   Get back to nature

Dropping the books and escaping from the city, even for a day, and interacting with nature will help you clear your head of muddle and allow you to spend some quality time on your own or with friends.

Courtesy: MSN Lifestyle

10 Simple Steps to a Healthier, Happier You

By Jené Luciani, SHAPE magazine

It sounds obvious. Drink more water, get more sleep, stop complaining, and your life will improve. But sometimes we need a little reminder that a few simple steps can make a huge different in our ultimate happiness and overall health.
We reached out to renowned life coach and nutritionist Ana Alexandre to find out 10 simple tips for a happier and healthier you!

1. Eliminate clutter: Ever wonder why those people on Hoarders look so miserable? Climbing out from underneath piles of stuff can also mean emotional freedom from items that could be mentally weighing you down.
"Get rid of all the things you don't need or that are not good for you," Alexandre says. "Ditch clothes you never wear and create more space to see the clothes you do actually wear."
And from your closets to your kitchen, get rid of unhealthy foods too. "Clean out your cupboards, and get rid of all processed foods like those containing white flours, sugar, and unhealthy oils," Alexandre says.

2. Supplement your life: "Take an omega-3 supplement," Alexandre says. These amazing fats found in salmon, flaxseeds, and walnuts purportedly give you glowing skin, fight stress, and reduce inflammation in the body.

3. Just add water: You've heard it before, but it's worth repeating. It's important to drink eight to 10 glasses of water every day to keep our bodies functioning properly.
"Water keeps you hydrated, eliminates toxins, and keeps you regular. Always keep a bottle with you. If you see it, you will drink it!" Alexandre says. 

4. Forget the complaint department: "Stop complaining about never getting what you want, and instead, create what you want," Alexandre says.
She suggests setting at least three clear goals per year. "Set goals that excite you, that are tangible, and something with a finish line. Write your goals in the present tense (I go to the gym every Tuesday and Thursday). This will get you believing that they can be a reality!" 

5. Create a daily ritual: If you set aside just 10 minutes a day for yourself, Alexandre says, it will do wonders in eliminating daily stress and anxiety."Meditate for five minutes in the morning to start your day. Take the additional five minutes to relax before bed. Read a book that inspires you, take a bath, or enjoy a cup of tea. 

6. Just move it! Exercise not only makes you more physically fit, it also boosts your mood, increases your energy, and it can even improve your sex life.
"Find an activity you like and actually want to do. Take a dance or yoga class, go hiking or rollerblading," the life coach says. "It doesn't really matter. Just get your body moving."

7. Improve your penmanship: If you're thinking "I'm too old for a diary," look at it this way. "Writing in a journal daily helps you clarify your thoughts and feelings, reduces stress, and helps you resolve problems more effectively," Alexandre says.
Write down the highlights of your day, something you learned, or just one reason why you're grateful for the things you have.

8. All you need is love: It may sound cliché, but love truly does make the world go 'round.
"Find ways to get more love in your life," Alexandre says. "Make time in your schedule to see the people you love. Play with a child, hug your friends, tell someone you love them, and smile at someone you don't know. These small gestures can make a big difference."

9. Eat your veggies: Vegetables are an abundance of necessary vitamins and minerals that help keep us healthy and energized. So stop making excuses and eat some everyday. Doctors recommend at least five servings a day.

10. Sleep it off: Most of us need at least eight hours of sleep a night. That's need, not want. There's a reason why we need a sufficient amount of rest.
"Sleep improves stress, reduces inflammation, and allows cells to re-charge and repair damage," Alexandre says. It also keeps us functioning at our optimum levels both mentally and physically.
To make sure you get enough sleep , Alexandre suggests shutting off computers, cell phones, TVs, and anything else creeping in from the outside world at least one hour before bedtime. 

Courtesy: Yahoo Lifestyle